Day 62-


When you measure the amount of work that you do when exercising the value most often cited is heart rate. The amount of blood that your body pumps through the circulatory system as a response to stresses. If we buy into the fat turns into CO2 theory, then wouldn’t it be more accurate to chart respiration instead of heart rate, since respiration is directly correlated to CO2 transpiration?

Here are some numbers: Mr. J. Blow, our model model, has a resting respiration rate of 12 times a minute and in that minute exhales .6 grams of CO2, or .05 grams per breath. Any activity that increases his respiration should have a corresponding increase in CO2 emission. Lets say that Joe goes for a long run in the morning, say an hour, and during his run sustains a ventilation rate of 30 breaths per minute. 18 extra breaths a minute for 60 minutes times .05 grams comes to 54 grams of CO2. For the body to turn 1.1 kg. of fat into energy you would have to inhale 2.9 kg. of O2, producing 2.8 kg. of CO2 and 1.1 kg. of water. Using this math, our model’s little jog burned up 18.6 grams of body fat, evidence of why consistence and dedication is so important to staying healthy. This is in addition to the roughly 300 grams of fat the body uses each day to maintain base metabolism, interesting to say the least.


Day 60/61- Where Does The Fat Go?

When you take in water it can leave the body in several different ways, fat however, does not. Through a complex uptake process, fat is converted into triglycerides and other substances and is stored in the body until needed to be used as energy and it is finally broken down into water and carbon dioxide. Fat leaves to body through the lungs when we breathe. Strange but true.

my food- cheat day 3000 cal.
my workout- 2 hours mowing 1407 cal.

Day 59-


What to do when you get stuck is something that haunts everyone. When motivation is not working, when diet is not working, when working out is not working out, what do you do?

I have maintained a diet log and a fitness log for two months straight, not missing a single day. I have lost a little over 2 pounds this month, should I be disappointed in the size of this loss? I don’t think so. I am still conflicted about strength vs. cardio, not sure which way to go.

my food-
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

1495 cal.
total=1895 cal.

Day 54-

Do you remember why you do this? Do you remember what you want? Do you remember saying that you would do anything, anything at all to get fitter and lose weight? That applies when things don’t go right, when the numbers are going in the wrong direction, when things seem to get in the way of getting to the gym. It’s called discipline. Keep your head in the game, stay focused. Eye on the prize, eye on the ball, eye off of the buffet table.


my food
6 eggs(480 cal.)P42F31.8C0
1 can Wolf Brand Chili(270 cal.)P9F9C45
total=750 cal. P 51 F 40.8 C 45

chinese buffet
total=2362 P 204.3 F 132.4 C 74.2
daily total=3112 P 255.3 F 173.2 C 119.2

My workout-none

Day 53- Motivation

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Ever had one of those days(weeks) when the plan just seems to slip farther and farther away? I started the week with a raging case of DOMS and it has just gone downhill from there. When I could use my arms again I had done some yardwork and general cleaning in the garage and in the meantime collected what I suspect was a spider bite that has swollen a spot on my wrist to the size of a boiled egg.

I have hit a bit of a plateau in my weight control plan, 282 seems to be a sticking point. I am wondering if it is time to get serious about cardio and start doing 20-30 miles on the bike every day for a couple of weeks and see where that goes. I have read some things about carb cycling, predominately here and think that it may be worth a try in the future. It is pretty complex but I think with practice it may be doable. The important thing is to do something, and keep doing it.

my food
4 eggs(320 cal.)P28F21.2C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
3 oz. bacon(459 cal.)P31.5F35.4C1.2
Total=829 cal. macros P62 F 56.6 C 11.2

my workout-
Lawn mowing=1055 cal.

Day 49- New Training Challenges



One way to fix an imbalance in the core area is one-leg bulgarian split squats.  Adding these into a weight session will help train the quads without adding dangerous stresses to the back.  If you train a back squat of 200 lbs. your split squat can be done with 100-115lb. to great effect.  Over the course of several weeks most athletes will even see a gain in standard two legged squat numbers.

You are working the quadriceps group(vastus medialis, vastus intermedius, vastus lateralis and rectus femoris), the gluteus maximus, soleus, adductor magnus with the gastrocnemius, gluteus medius, gluteus minimus and hamstring stabilizing the movement.  Quite an impressive group for a simple exercise, this is why compound exercises are so good for you, full recruitment of the posterior chain.  The basic movement can be varied by utilizing a front rack, resting a barbell across the back, holding dumbbells in each hand or even weight plates.


my food

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

16 OZ. chicken breast(496 cal.)P104.4F5.6C0
4 jalapeños(16 cal.)P.4F0C4
1 onion(64 cal.)P1.4F.1C15.5
1/2 cup lentils(339 cal.)P24.8F1C57.7
4 tbsp. sweet chili sauce(400 cal.)P0F0C100
total=1315 cal. P 131 F 6.7 C 177.2

2 clif bars(480 cal.)P20F12C86

total=2205 P 181.5 F 44.9 C 274.8

my workout

5 minute trainer hill climb

10 minute trainer hill climb



Day 48- The Next Cycle




I am starting a new cycle this week and in addition I am adding some light accessory work to hit the spots that get missed a lot and can help with all around balance and mobility.  Today’s accessory exercise is the one arm dumbbell row which is great to get the muscles of the middle back firing like they need to.

No matter what sort of a program you are into, if your focus is strength you need to keep doing strength exercises even if your program is mostly cardio.  The type II muscles that you need for strength will atrophy in as little as two weeks time if not properly(heavily) stressed on a regular basis.  Remember, strength happens in the 4-6 rep range so that part of the work doesn’t have to take a long time, just 3-5 heavy sets with an appropriate warm up and you are good to go.  I would venture to guess that you can maintain a great deal of strength by doing this twice a week along with the rest of the work you are doing at the gym.

my food
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

3 cans tuna(270 cal.)P60F3C0
4 tbsp. miracle whip(160 cal.)P0F14C8
10 corn tortillas(500 cal.)P10F5C105
total=930 cal. P 70 F 22 C 113