Comparison Photos Day 84 Pics, Day 1 Pics, Comparison
Old Stats
Height: 5'11"
Weight: 289 lbs
BF% Estimate: 28% (Omron hand held)
New Stats
Weight: 285 (-4 LBS)
BF% Estimate: 26% (Omron hand held)
Old Measurements – New Measurements
Day 1 Day 84
Waist: 51.25 48
Chest: 51 49
Arms: 18 17
Thighs: 30.75 29.25
Calves: 18.25 18
Hips: 46.75 44.5
Neck: 19.75 20
Old max lifts – New max/ high lifts
Start | Finish
Deadlift Decade High – 460, just prior to day 1 455x1 | 485x1
Bench Press Decade High – 360, start 335. | 315x4
Squat – (?) | 425x3
Goals and Accomplishments:
Original GOALS | Final
Lose 40 lbs. (249 my final weight) Not even close -4 285
500 lb deadlift Close 485
400 lb bench press Didn't attempt max 315x4
My Running/ Hiking fitness goals:
Aiea Loop Trail in under 1:10:00 1:20:00
Koko Head Crater in under 1:15:00 1:05:00
Manoa Falls Trail under :45:00 43:00
Workout PLAN: StrongLifts 5x5 with some slight modifications: End all w/outs with my Burnout7 (7 sets 15-30 sec rest, 12-15 reps, machine semi-isolation lifts) and off day walking, running, sprints & hiking.
Actual Workout: I started with Stronglifts, but I quickly became overworked. Probably because of the burnout7, intermittent fasting and I was hiking heavily on my rest days. I switched over to Madcow 5x5 around the 4th week just for squats. By the 6th week I was doing Madcow for all my lifts. I quit hiking about that time and started doing Escrima which I love along with both Stronglifts and Madcow!!!
DIET PLAN: 24-30 hour IF 1-4x weekly on non lifting days. 5g-10g each: Creatine, Glutamine and BCAA's each day. 1 serving Whey, ¾ seving Casein & ½ serving of Glaco-Maize taken immediately following lifting w/outs. 250-300 grams protein w 3000 calorie high protein, low carb diet (except 1st post workout meal). Daily multivitamin with final meal. Four 1000mg tablets of Lovaza (Fish oil) daily.
Actual Diet: It didn't happen! I tried to do Leangains intermittent fasting, but I had problems with consistancy. I work nights, sometime days and/or evenings, I worked out whenever I could - mid-day, morning, evening anytime... Also, I am a type 2 diabetic, and I lifted very heavy and while doing intermittent fasting. I was constantly fighting cravings and weakness. I just felt that my schedule was too erratic and that IF'ing is probably suited more for people on a consistant schedule.
My Experience: Excellent! My goals weren't met, which is a little discouraging. I realized after about 2-3 weeks that mixing Stronglifts, Lean Gains IF, and Intense Cardio that I was killing myself. It just wasn't very enjoyable feeling hungry and weak. I liked the strength training (SL & Madcow) especially after I dropped the cardio and intermittent fasting. Previously, I followed a the typical bodybuilding magazine workouts - isolation and impossible 2 hour workouts. I came across fitocracy while reading about it on someone's Tumblr. From there Fitocracy lead me to this fitness challenge. In 12 weeks I learned so much and I now look forward to btfc#3!
Fitocracy username: momona
tumblr: http://momona.tumblr.com/