My Addictions

The drive behind my addictions:

1) Ego-Stroking
2) Competitiveness
3) Sloth
4) Self-Importance
5) Delusions of Grandeur, Superiority Complex

A common thread:
Impulsive drive with self-derived reassurance. 

That little bit in us all

At the wake of a trying day, at the moment where you feel no longer able to keep up appearances, you succumb, as all of us do inevitably, to our own basest drives. Are we inherently good, yes absolutely. We are born for good. We are molded by good things and even the 'worst' of us if a choice was presented to us would choose an inherently good world.
    Plato believed that the entire city can be internalized and analyzed by the individual. I think when we should stop talking about 'faith' in the abstract and realize that belief, no matter how impervious we may feel towards such a sense, is wholly more outside the realm of religion than it is within it. Plato was a man of faith that with simple reflection chose to bet on us when sometimes in my own strongest moments I have felt to deny 'man' that same sentiment.
     To know the darkest actions of man and to still believe in the purity of the individual is real wisdom. It is just so easy to blame instead of forgive, to judge instead of understand. To this moment I have seen myself as an ENTJ but I strive to be an INTP. Just because someone can speak doesn't mean someone should stop listening. Just because someone is in power means they should see themselves as wholly separate from the whole of mankind.
     It's that little bit in us all that holds us back, that at times may feel like a strength but is our ultimate weakness. We much choose to stand above it all and to simply exist with the most open of hearts.

Day 8

After the first week, I've had 3 days of bad eating early on when I went home for Spring break followed by eating by Intermittent Fasting between 12-7 almost every day (most days only til 6 followed by a coffee late in the evening). I added George St. Pierre's workout routine and have finished 2 of the Kris Gethin 12 week trainer days. My legs were too sore to do more than the first day of GSP but I hope to start the second workout tomorrow. My velocity on the app is 250 and dropping right now. My meals have been mostly whole foods and fruits with snow peas for snacks. I also swapped Gold Standard whey protein for a plant based protein and my preworkout to N.O. explode without Caffeine and I've stopped the Star Bucks venti mocha lite runs to cut out the sugar. Yesterday I weighed 173.4 lbs and today I was 175.6 which is under my goal of 2 lbs per week. I'm going to continue IF as one really nice side effect is that it has normalized me a little bit. I have noticed the greatest weight loss after drinking about 2-3 glasses of water every hour in the evening. Will update again soon! PS the bodybuilding.com app is a little buggy but the website is great for tracking!

Day 2

Stayed on track with the noms between 12-6 even though we saw a lot of houses and I really didn't get to eat as much as I wanted. Mostly junk but nothing after 6. Went to the gym but it was pretty brief and not that intense. Feeling pretty worn down from a full day today.

Day 1

In brief -
I ate only between 12 and 6, went to go workout with the rents - 5 mins of elliptical followed by a half hour lift. Most just shoulders and chest but still lifted with good form.

Weight today was lowest at 178 and highest at 181. 

The Workout Plan

A new nutrition and fitness plan and guide for the next 3 months with a pledge to update everyday for 1 month starting today until July 18th

Signed in honor.


Currently:
Weight: 180 lbs
Body Fat % - 20%
Lean - 144
Fat - 36 lbs
You have a BMR of 1932.7.
*1.2 for sedentary = 2319.24 cals/day to maintain

Water intake - <1 gallon/ day
Sweets - intermittently but I've recently cut out cookies, sugary snacks


My goals are as follows:

1) Aesthetics - I've always carried a lot of excess fat and I'd love to have a well defined 6 pack.
2) Abilities - 15 pullups, 20 diamond pushups, run at 7 mph for 20 mins, run 1 mile at 8 mph
Timeline - 90 days

Weight goal - 160 lbs (drop of 20 lbs)
BF % - 8%
Lean - 147.2 (gain of 3-4 lbs) not the main focus
Fat - 12.8 lbs (drop of 23.2 lbs) main focus here




Nutrition:

First off, I will be enacting intermittent fasting with a decreased eating window and 1 long fast/ week on Saturdays (starting after this Saturday due to me being home with family). The eating window is 12-5pm only.

Second to that, I will consume my macros in a way to maximize the burn off of the fat.

Online calorie intake to reach goals:
option - # cals/ day

#5

1800 calories-1850 (lightly active)

July 27, 2013

Fat: 1 gram = 9 calories 
Protein: 1 gram = 4 calories 
Carbohydrates: 1 gram = 4 calories

<50 g carbs/ day = 200 cals
1.2 g protein per lb lean body mass = 147 * 1.2 = 180 g/ day * 4 cals = 720 cals

920 cals total, rest from fat

Total burn/ week = 2400cals * 7 days = 16800 cals

Total intake = 1800*6 days = 10800 cals

16800 - 10800 = 6000 cals or ~ 2 lbs/ week

Goals:

Monday April 29th - 177 lbs

Monday May 6th - 175 lbs

Monday May 13th - 173 lbs

Monday May 20th - 170 lbs