I’ve Lost Ten More Lbs. to Get to 215!

Just 12 days ago, I was 225 lbs. Now, I’m 215. Probably water weight, because I still haven’t noticed a surefire reduction in bodyfat, but who knows? I haven’t lost any strength and, if anything, I feel stronger. To attest to that, my mom came back from a trip last night and I carried in a fuckton of her heavy ass bags without struggle.

For those of you who aren’t familiar with me, I’m a 6’2″-6’3″ man. The fat I’m trying to drop is flab in estrogen-dominant areas like the belly, ‘love handles’ and chest. I’m trying to lean out and acquire a defined shape.

As I’ve written before, I’ve barely changed my diet. I’m just eating whole grain sandwiches now, with a couple of apples in there, counting calories and keeping my protein moderately high and my dietary fat consumption at a level that will aid in hormonal balance. I guess the biggest takeaway from all of this is that I’ve increased my fiber content, thus helping out digestion. Perhaps that can be chalked up to the 16 lb. loss since August.

Regardless, my current goal is to drop to 200. lbs and go from there.

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I’ve Lost Five Pounds Over the Last Month

Not a success. “Weight loss” is a deception, and I dislike the term. “Fat loss” is more apropos and doesn’t show up on a scale.

For those that haven’t followed my blog since the last time I discussed this, I’m around the ballpark of 6’2″ to 6’3″ in height, and in early August I was standing at 230 pounds. Now, I carry most of my fat in my gut, chest and ‘love handles’, the worst areas for fat storage in men since they are estrogen-dominant areas, especially the gut, and likely mitigate my testosterone levels. I also carry a solid amount of fat in my face and ass, which don’t bother me as much, albeit I’d like to lose fat in my face to emphasize my jawline a bit more.

I was in the best shape of my life back in September 2009 and May 2010. I was doing bodyweight exercises, lifting dumbbells, utilizing my treadmill in the basement and getting on the elliptical at my aunt’s house on a near daily basis. I was also carrying a heavy bookbag around back then and was naturally strong overall. I was around 195-205 pounds at that time. Regardless, I don’t look ‘bad’, I’m just flabby, and flab is the enemy. I want to be a beast, and look like one.

Anyhow, by September 1st of this year, I’d gotten to 228; after a month of on-again/off-again commitment to a caloric deficit, I’ve dropped down to 223 pounds, and I’m not sure I consider it a success. I’m still flabby and don’t see any reduction in fat. As for strength, I haven’t felt any decreases, either. I can’t put the blame on water weight, because I only went from five bottles of water (16.9 ounce bottles) a day to eight bottles.

So I reckon it’s a mixture.

I should increase my protein intake to 1 gram per pound of lean body mass, but I’m not exactly sure how much lean body mass I actually have, and I’ll be damned if I go 1 pound per bodyweight, because as much as I like meat and other protein packed foods, acquiring 220 grams of protein a day is tedious.

I’ll keep updating and see how this goes. I’ve been taking Muscle Pharm’s Shred Matrix. In about a month I’m going to try out the new Muscle Pharm product from the new Arnold Schwarzenegger line Iron Cuts. It looks to be promising since the ingredient profile features agents that should fight the effects of catabolism/muscle loss.

Other supplements I’ve been taking asides from MP’s Shred Matrix:
— 5,000 IU of vitamin D (D3)
— Life Extension’s Super K (Vitamin K2 for D3/calcium uptake)
— Triple strength fish oil (2 to 4 caps a day)
— Juice Plus Orchard and Garden Blends (I usually don’t take products like this, but I got a box of these for free, so why not?)
— Muscle Pharm’s CLA (conjugated linoleic acid; perhaps a waste of money)
— Coconut oil (through capsules, the oil from Nutiva or cooking)

I’m still eating in a caloric deficit, and despite the ‘weight loss’, I’ve noticed minimal fat loss (as in none), but I’ll keep on trucking forward because in my mind that’s the only option at this point. Well, one of two options: become a beast or stay flabby, unappealing and mediocre.

Temptation is a Momentum Killer

I’m 25 days into my cut and I’ve already fucked up a good bit of it. On a couple of days I’ve splurged. Reason being, chips and pizza have remained on the counter in the kitchen. Obviously chips more-so than pizza, but on 3-4 nights for the past couple of weeks a select person has brought pizza over and had it out in plain view.

A hand-tossed pizza featuring red onions, green & jalapeno peppers, pepperoni, pork sausage and ham all perched upon a thick layer of cheese? Sorry, but leave that out in front of me, and I’m devouring it.

But apparently I’ve lost 2 pounds. Could be water weight. I’m already in pretty decent shape as is, but I’m flabby as all hell, on the chest, gut and love handles, the worst place for a man to store fat considering those are estrogen-dominant areas and, obviously, no man wants that (or should want it).

Temptation is a momentum killer. I’ve gotten back on the wagon since this past weekend, but it’s been annoyingly tough. You gotta remove the temptation in front of you. No need for the pseudo-motivational talks about pushing past the temptation, mind over matter, etc. because that only works in the short-term. Gotta remove the excessive bullshit to chase the ultimate prize/realize the dream.

Wake Me Up When September Begins

I’ve always loved the month of September. Yeah, call me biased, since my birthday is in this month, but the NFL’s regular season starts and UFC 165 will be on September 21st. What’s not to like?

I started my cut yesterday. I’m around the ballpark of 6’2″ — 6’3″ at 228 lbs. looking to get down to at least 205, perhaps even 195, and go from there.

I’m going the IF (intermittent fasting) route simply because I’d rather eat one or two big meals than multiple small meals a day. Back when I used to believe in that overhyped, over-heralded hog shit (multiple small meals a day), I felt like hell all the time. It was never satiating compared to a big meal laden with meat, some vegetables and fruit, but I digress.

My Foreman grill will be coming in handy due to the fact that I can use it without any oil. Yesterday I cooked skinless chicken tenderloins on it in three minutes time. It’s been a long time coming to get to the point of being able to cook something in the Foreman without it drying out, so I was happy. Unfortunately, cleaning the fucker takes more time than cooking, but eh, I’ll get used to it. I seasoned my chicken with garlic pepper, which is some pretty awesome stuff.

Asides from some dumbbell curls and three hours of walking, no exercising has been done yet. I’m going to get on the treadmill soon and briskly walk at about 3.3-3.4 at merely a 2.0 incline. Other people make me look like a little, weak bitch, but at that speed it gets my heart pumping greatly and I’m drenched in sweat after 30-35 minutes, so I see no harm. As for running, I’ll do that once I condition myself.

Bodyweight exercises will have to do, but who says you can’t gain muscle via your own bodyweight? It’s still a form of resistance training.

The closest gym to me is 20 miles away and expensive as hell, not to mention overcrowded. The other gym? The local college gym, which you must have a college ID, and it’s filled with idiots that sweat all over the equipment and fail to wipe it off. No thanks, folks.

I wish I had my very own private gym with optimal weight equipment and a basketball court. That would be amazing.

Monster Energy’s New Muscle Milkshakes

After months of waiting for Monster Energy’s new protein milkshake “Muscle” drink line to come around to my area (since I basically live in the middle of nowhere), I spotted the flavors yesterday, and I picked up two vanillas, one chocolate and one coffee.

I tried the vanilla yesterday — absolutely delicious. For 200 calories in a total can, you get 25 grams of pure protein via unfiltered skim milk (and what I presume to also be partly 1% reduced fat milk) in the form of casein protein as well as 152 mg of caffeine per can. This is the best thing Monster has came out with since its Rehab series in 2011. This gives Monster an edge over Rockstar and Redbull since nobody else in the energy drink business is doing this. It’s a damned delicious source of protein for active individuals, and hell, I think I could get my 62-year-old mother to drink this with a breakfast featuring bacon and eggs, because it would really be the perfect protein source to her day, especially if I get her to take supplements like vitamin D3 and vitamin K2 with it, since Monster Muscle contains 50% of the RDA value of calcium, and the combination of D3 and K2 with the calcium will direct it where it needs to go: bones/teeth. I digress.

monstermuscle1

I give the new Monster Muscle drinks a 10/10. I’ll be buy a lot more on Saturday. I haven’t tried the coffee flavor yet, but I’m drinking the chocolate one now, and it’s absolutely stellar. I love it. I’m getting ready to go and do some bodyweight exercises in about a half hour or so from now, and while caffeine doesn’t hit me like it used to (after four years and five months of constant caffeine consumption, that’s what happens), it at least wakes me up, and who can complain about a delicious source of 25 grams of protein and 20 grams of carbs at only 200 calories? It’s amazing, especially for athletes. Sedentary individuals? Eh…

Casein protein is slow digesting protein compared to, say, whey protein, so it will stay in your body for a few more hours than what you might think.

I’m impressed, Monster.

Now I can only hope that Sam’s Club will put these out into a 24-count case. I’d easily buy 2-3 cases of them.

Getting a Lean, Testosterone-Fueled Body

I have some tips and advice for myself as well as everyone reading. From my experience and from research I’ve read via peer reviewed scientific studies. I won’t link to sources, because if I did that, it would take me the rest of the young morning and half the day to do, so if you question anything I say, feel free to PubMed that shit for verification purposes. I’m not a medical professional nor am I an expert in regards to any of the following.

You can do this. Anybody reading can do this. Anybody not reading can do this.

Movement, movement, movement. Listen, this isn’t the number one thing in the world when it comes to dropping weight (diet/calorie control is), but it certainly helps. I don’t advocate cardio (long distance or high intensity interval training in regards to running, wind sprints, etc.) to anyone. I can’t stand cardio. It sucks. I would rather lift, but I digress. When I say movement, I mean walk. Walk. Walk as much as you can. Park farther away in parking lots from the entrance (I’m sure you’ve heard this before) of stores, places, etc.

In regards to lifting: lift heavy weights, low reps. I’d recommend a gym if you can. If not, and you are like me and you live an outrageously long way from the gym, I suggest core body exercises that you can easily do at home. Push-ups, sit-ups, pull-ups (if possible), bodyweight squats, sideplanks and supermans. Some people think sit-ups are a waste of time, but honestly you are exerting a lot of energy with your torso overall and building up a sweat. A winner in my book.

If somebody tells you that you can’t build muscle by doing bodyweight/core body exercises, they are fucking idiots. It’s an extremely fantastic way to get lean, gain strength and become, well, a damn sizable ‘beast’. It’s great for overall health.

But now, let’s get to the nitty gritty as I continue this essay/book because I’m a long-winded fuck that fails to follow the “brevity is the soul of wit” adage of life.

– Protein, fiber and fat. That’s what you need to focus on the MOST! Now, I don’t really recommend a keto/low-fiber diet because it will drive you absolutely fucking nuts if you are a carb-lover, but of the three main macronutrients — proteins, fats and carbs — proteins/fats are the ones essential for life. Now, why did I mention protein and fiber first? Well, they are the most satiating. Sit down and eat a 16 ounce ribeye steak and a bag of broccoli (just an example) — if you can say that you aren’t full after you’ve sat down and slowly eat the said meal for 15-20 minutes, then I call BS!

– Dietary fat… you need it, my friends. 0.5-0.7 grams per pound of body weight is what I recommend for optimal hormone production. Yep, dat dere dietary fat will keep your ‘mushroom tip’ in full form and supplement your body with the goods to go ahead and maintain strength. I cannot emphasize fat enough. The only ‘fats’ I suggest you avoid are processed transfats. Only avoid saturated fat if you are a little bitch (I know you aren’t, readers, but I’m saying that as a scare tactic). Red meat is great, WHOLE EGGS are GREAT, bacon is great… but also, don’t ignore nuts whether it’s natural peanut butter, almonds, walnuts, pistachios (what the fuck ever). Also… go out and pick yourself up a bottle of fish oil and take 3-5 of those fish oil caps a day. Trust me. Omega-3s are essential fatty acids just like saturated and monounsaturated fats.

But again, allow me to reemphasize the great effects of fiber. Along with protein-laden foods, fiber will satiate the hell out of you. If you abhor vegetables, try my routine: melt butter (yep… whole, natural butter) and sautee vegetables like broccoli with the said butter, throw some crushed red pepper or garlic (use whatever you want if you don’t like it/them) and tear it down as a side of whatever meal you are eating.

Broccoli contains compounds called indole-3-carbinol and diindolylmethane… they are natural anti-aromatase ‘agents’ that work to preserve testosterone levels. This, combined with adequate fat levels, is (are?) GREAT. By the way, aromatase is the enzyme that converts testosterone to estrogen. Google if you must.

Remember, saturated fatty acids from whole food sources are your friends. All the ‘studies’ out there related SFAs to heart disease and ‘high cholesterol’ are bunk in my book, but that’s another topic for another time.

ALSO, ALSO, ALSO:

A lot of supplement peddlers out there will say “HEY BRO, YOU NEED DIS, DAT AND DISSS” in order to leach money from your wallet. The only supplements I truly recommend that I think are beneficial? Well:

– A multivitamin (fuck megadosing vitamins; just get something that has at least 100% of the RDA of most of the vitamins in there.)
– Fish oil (yes)
– Vitamin D3 (hugely important. HUGE! 5,000 to 10,000 IU a day is what I recommend. Find a bottle with a good enough dosage/serving size. It’s generally cheap. A plethora of benefits, bro.)
– Vitamin K2 (this is the most underlooked and underrated vitamin out there. I recommend Life Extension’s “Super K” brand/vitamin that you can find on Amazon because it contains the MK4 and MK7 form of K2… if you want to know more about K2 I’ll be gladly to write more than I should about it. It helps synthesize calcium and D3 INTO your bones. Gets your ‘shit straight’, so to speak.)

Sexual Objectification

Y’know, if women didn’t want their butts objectified they wouldn’t wear such shorts. Men seem to do fine in knee-length shorts, so there is clearly a “check out my ass” thing going on here. Being offended is NOT a ‘right’.

ass
People walk around thinking they have a ‘right’ to be offended at anything and everything they want. They don’t. No one has a ‘right’ to be offended. It’s a ‘choice’ to be offended and to state so in a public forum. Being offended is a subjective thing, it’s different for everyone. With this particular photo, I’m more offended at the cobalt blue nail polish than anything else. In the famous words of Stephen Fry, “You are offended. So fucking what?”

As for women being offended at other women being objectified, well… hypocrisy abounds doesn’t it? Yoga shorts/pants, sports bras, bikinis, lingerie high fashion, etc., etc., etc. It’s ALL about how a woman looks both to men but more importantly to other women. Most women’s ‘offense’ springs from jealousy. Just my 2 cents and unadulterated opinion.

Here’s a woman’s opinion on the woman in the picture:

I’m pretty sure when she bought those shorts & put them on she was perfectly aware of what her butt looked like in them. Please ladies, stop acting so sweet & proper we all know the 1st thing we look at when we try any bottoms on is our ass. Hers happens to be pretty damn perfect. Good for her. Now, get off yours & go do some heavy squats! The human body is nothing to be ashamed of embrace it.

The picture above was posted on a Crossfit page on Facebook. I couldn’t give less of a shit about Crossfit. I think it can do some fucked up damage to your joints and that traditional weightlifting and bodyweight exercises are superior muscle sculpting methods, but that’s another topic for another time. A friend of mine shared the picture on his page and I just happened to take a gander at the comments since the nice, round ass of the woman who obviously squats caught my attention.