tag:blogger.com,1999:blog-89013010487098364162024-03-12T17:44:07.826-07:00Ab Out TimeAn injured distance runner's attempt to add a bit of muscle to his gangly "runner body", and achieve the elusive "six-pack abs"Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-8901301048709836416.post-81860754774947102082011-11-09T09:47:00.000-08:002011-11-09T09:47:53.224-08:00Lost VideoI was digging around on my computer to get rid of old files and found this little gem. Frankly, it's pretty embarrassing, but it's evidence that I did indeed achieve my 6-pack ab goal (not that anyone accused me of Photoshopping my photos). This was recorded on 2/10/11, so I wasn't quite to my final condition yet. I was a little more "cut" a couple of weeks later.<br />
I doubt anyone will see this (since this blog is pretty much dead), but I wanted to post it for the record.<br />
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<br />Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com2tag:blogger.com,1999:blog-8901301048709836416.post-90650023158261470492011-02-27T18:00:00.000-08:002011-02-27T18:12:37.551-08:00FINAL RESULTSYes, I've reached the end of the challenge posed to me by online running friend <a href="http://www.bqordie.blogspot.com/">Chris K</a>. With apologies for the long post, here are my thoughts...<br />
<br />
OVERVIEW<br />
Here's how I approached things during my 15 week odyssey:<br />
<br />
EXERCISE<br />
• I lifted weights 2-3 times per week (twice/week toward the end) and did cardio 2-4 times/week (3-4x/week toward the end). I usually split my workouts into pushing muscle groups and pulling muscle groups, doing 2-3 sets per exercise of 8-12 reps per set, not quite to failure. I tried to hit all major muscle groups to keep my body development balanced.<br />
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• I received several questions regarding how many situps/crunches/ab exercises I did every day. The answer is…not nearly as many as you may think. I worked them hard, but like any muscle, they need rest to recover and rebuild. I did roughly 250 situps per week, with maybe 60 of those being weighted (i.e. while holding a dumbbell on my chest). More on this in the summary.<br />
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DIET<br />
I planned my nutritional approach in five stages:<br />
1. same basic diet as my regular diet, but slightly smaller portions (weeks 1-5)<br />
2. removal of all beer & sodas from diet (weeks 6-15)<br />
3. removal of all sweets & refined sugars from diet (weeks 8-15)<br />
4. uniform eating plan (final month), with calorie & macronutrient counts<br />
5. high protein, low carb (3 days during wk 14...which I abandoned)<br />
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WHAT I LEARNED<br />
• Getting defined abs is much more about diet than it is about doing situps & crunches until you're blue in the face. You can have well developed abdominal muscles, but if there's a layer of fat over them, no one will know. So to all of those silly infomercials telling us you can sculpt rock-hard abs by using their gizmo 5 minutes a day...get real.<br />
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• The calorie deficit really started affecting my strength toward the end, as I lost both strength and endurance. During my stretch drive (roughly a month out), I started counting calories, feeling that I couldn't really get a handle on what my intake level was doing to my body without the numbers.<br />
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• It's REALLY difficult to get razor-sharp definition. I wanted to be even sharper than this, but I'll admit that my heart wasn't into it at the end. Again, more elaboration in the next section.<br />
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• It was fun to see the physical changes during this process. I've been relatively lean my entire life, yet never lean enough to have a clearly-defined "six-pack." There were times when the day-to-day changes weren't noticeable, but there were also days when I suddenly DID notice them. Seeing direct results from your efforts is motivating.<br />
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THINGS I WOULD DO DIFFERENTLY<br />
• I wouldn't restrict my calories as much. I was at roughly 1800-1900 calories per day in the early stages of the final month, but whittled them down to around 1500 per day, not trusting my body to reduce fat enough without the restriction. As I knew from reading many articles (and several books by leanness guru <a href="http://www.cbass.com/">Clarence Bass</a>), my body went into fasting mode and I actually lost more muscle than fat for a period of time.<br />
<br />
• Watch the sodium intake. I dipped a little too low for me and probably dropped my blood pressure too much, as I was getting dizzy and nearly blacking out whenever I stood up several days in a row. This subsided when I bumped my intake back up (to ~1000mg/day, from about 500mg/day).<br />
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• I would also not try the high protein/low carb approach again. For a few days, I was eating 12 oz of chicken breasts per day, along with broccoli, black beans and egg whites and nonfat milk (with a few nuts & no-salt/no-sugar peanut butter), and that's it. By the third day, the thought of continuing made me nauseaus. Plus, the chicken felt like a brick in my stomach, as it didn't want to pass through. Yes, I lost a few lbs during those brief days, but it wasn't worth it. Once I returned to the previous calorie level, with the brown rice, other veggies and oatmeal, I felt better and my body composition actually improved (as did my mood). As the above mentioned Clarence Bass has also said, you won't continue with a diet & exercise plan if it's not an enjoyable experience. While I enjoyed about 85% of this process, that dreaded 15% was enough to make the later stages of this journey harder to endure. A bit more moderation could have changed that for the better.<br />
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• There were several weeks early on where I wasn't seeing much progress at all. Plateaus happen, and sometimes all it takes is just a minor change in diet and/or exercise to get things moving again.<br />
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• I was relatively lean going into this, so in reality I didn't need to make as many adjustments as I did. My personality is such that I aim at a target and charge toward it full-bore, consequences be damned, with the belief that nothing will stop me. That often leads me to overdoing things…which I did during this adventure. Yes, my goal was met, but I think with a little more "balance" (my key word for 2011, if you read my running blog), I could have gotten to this point with a bit less discomfort. I probably should have tightened my diet a little sooner, but not to the extreme I did during the later stages. I think I hit on the right combination early in my "calorie counting" stage (1800-1900 cal/day, along with the "clean carbs"). Unfortunately I didn't feel it was enough to get the job done. Lesson learned.<br />
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I believe I can continue staying pretty lean for the long-haul, although I'm not sure I can maintain a very low bodyfat level. I honestly don't know what my percentage is in the photos, as I don't have an accurate way to measure, but if I had to take an educated guess, I'd say somewhere around 7-8%. So, as of my 44th birthday, I'm leaner than I've ever been.<br />
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So, Chris K, who once commented "I bet you can't do it"...thanks for the challenge ;-)<br />
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Oh, a very special thanks to my wife and kids for tolerating my dietary disruptions and mood swings.<br />
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And with all that said, here are the photos (including some "bonus shots"):<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-LI5SzYqbxUc/TWsBnqWShiI/AAAAAAAAAhQ/hvuoEJJiX5w/s1600/frontabs_week15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://lh4.googleusercontent.com/-LI5SzYqbxUc/TWsBnqWShiI/AAAAAAAAAhQ/hvuoEJJiX5w/s320/frontabs_week15.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-50u5Yxkc2io/TWsBoGcvYUI/AAAAAAAAAhU/rd5QFB-bI5g/s1600/frontbiceps_week15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="234" src="https://lh3.googleusercontent.com/-50u5Yxkc2io/TWsBoGcvYUI/AAAAAAAAAhU/rd5QFB-bI5g/s320/frontbiceps_week15.jpg" width="320" /></a><a href="https://lh6.googleusercontent.com/-MLs5BR9Ixjc/TWsBm0ojR-I/AAAAAAAAAhM/JIAANc1u850/s1600/finalphotos_extras.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="205" src="https://lh6.googleusercontent.com/-MLs5BR9Ixjc/TWsBm0ojR-I/AAAAAAAAAhM/JIAANc1u850/s400/finalphotos_extras.jpg" width="400" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com6tag:blogger.com,1999:blog-8901301048709836416.post-13501813187490527982011-02-14T14:57:00.000-08:002011-02-14T14:59:32.652-08:00Week 13 — Finish Line In SightJust two weeks to go in this project, and I have mixed feelings...on many levels. I'll explain. Today, I had a Valentine's Day lunch with my lovely wife at a local restaurant. I semi-splurged, with half a chicken salad sandwich, lentil soup and Italian bread with olive oil. I topped it off with a mini Hershey's chocolate. Not a big deal, right? Probably not...but I'm so zeroed in on my goal that I'm a bit confounded because I don't have nutritional numbers from the meal to enter into my spreadsheet (I probably don't want to see them anyway)! Eh, one stinking meal isn't going to destroy all the work I've done, but that's where my head is at right now. Other conflicting feelings I have relate to wanting to loosen my diet when this is all over, but at the same time I don't want to dismiss the many months of hard work and obliterate my abs right after I get them chiseled! Add to that the desire to put a little weight back on (I look muscular in the photos, but with clothes on I'm actually pretty skinny), and you can see I'm all over the place mentally.<br />
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With all that said, I'm really happy I've done this. It has taught me not only how my body reacts to specific diet and exercise plans, but that, with discipline and focus, anything can be accomplished. It has also provided a nice distraction from my "not being able to run" woes.<br />
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This past week — the first in which I've dutifully tracked every bit of nutritional information of everything I've shoved into my mouth — has been interesting.There have been days where I think I'm really getting sharp, and days where my definition seems to blur. As mentioned in a previous post, I also came to realize that my sodium intake was too low. The last two days, I've bumped that up nearly two-fold.<br />
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In case you're having trouble sleeping, here are my average daily nutritional stats from the previous week:<br />
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<b>Calories: <span style="color: red;">1878</span></b><br />
<b>Protein: <span style="color: red;">117g (26.6%)</span></b><br />
<b>Carbs: <span style="color: red;">276g (63.8%)</span></b><br />
<b>Fat: <span style="color: red;">41g (9.5%)</span></b><br />
<b>Sodium: <span style="color: red;">662mg</span></b><br />
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I'm not going to post photos next week, but will wait until the "reveal" on my birthday (Feb. 28th). I know, you're going to lose sleep because you'll miss a week of seeing my shirtless (pasty) body in all of it's glory [insert heavy, self-deprecating sarcasm].<br />
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And with that ringing endorsement, here are this week's photos: <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-ExRLaKQvWM8/TVmx5k09-GI/AAAAAAAAAfw/8mRcqk9FRbw/s1600/frontbiceps_week13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="234" src="http://4.bp.blogspot.com/-ExRLaKQvWM8/TVmx5k09-GI/AAAAAAAAAfw/8mRcqk9FRbw/s320/frontbiceps_week13.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-83712589515255768412011-02-12T17:08:00.000-08:002011-02-12T17:10:28.567-08:00SodiumAs I'm in wrapping up the first week of my stretch-drive diet, I have numerical data to analyze. This week, I've been eating about 1900 calories per day. My macronutrients look like this: protein — 28%, carbohydrates — 62%, fat — 10%.<br />
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I'm also tracking my sodium intake. Distance runners (or any endurance athletes that sweat) need a good amount of sodium. As a sidelined runner doing very little cardio work (i.e. not sweating much), I don't need as much. Through research, I know that bodybuilders drastically cut their sodium intake as they approach a contest, since this eliminates water retention which will blur muscle definition. With that in mind, I've been keeping my sodium intake low. Just how low I've been keeping it is becoming an eye opener.<br />
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I'm averaging about 550mg of sodium per day. I didn't think that was terribly miniscule until I researched what a "low sodium" diet entails. Some low-sodium diets to control high blood pressure suggest keeping sodium intake "as low as 1500-2000mg per day." Wow. I'm WAY below that. Average Americans consume a TON of sodium daily (not literally...but it's a lot!) The US RDA for sodium is under 2,400mg.<br />
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Why did I become interested in this number? Honestly, I've been blacking out and nearly fainting about every other time I stand up from a seated position. I believe my body might be in a hyponatremic state. The instances are becoming more frequent, so I'm suspicious that my low sodium intake may be causing it.<br />
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I've got two weeks until my final photos. Next week, I'll attempt to raise my sodium levels to around 1000mg per day to see if the dizzy spells & blackouts subside. In the few days leading up to my photos, I'll reduce the sodium back down. I think I may have jumped the gun!Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-57470736635782290272011-02-07T15:44:00.000-08:002018-01-24T17:04:24.170-08:00Week 12...Getting Anal(ytical)I'm in the stretch drive now, which has led me to conclude that there's no way around counting calories, for me, at least, from here on out. I need to have the numbers in order to judge how much and what I eat is affecting my body composition. I'm measuring and weighing everything I eat now, and tracking my calories, protein, carbs, fat and sodium. In these final three weeks, I'll be tweaking and adjusting my intake to get the desired results. I'm also slowly increasing my cardio, both in duration and intensity. My weight training will stay about the same, as I'm honestly losing a little strength as the weight comes off, so it's not likely I'll make any increases there.<br />
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I'm hoping not to make my family's life a living hell these next few weeks. I'm spending a LOT of time in the kitchen now, and probably too much time thinking about food and exercise as I attempt to get as lean as possible.<br />
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Here's the current numbers:<br />
<br />
Weight: 146.6 lbs.<br />
Waist: 30.3" (had been 30.0" the previous 2 days, so maybe some water retention?)<br />
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Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-86266122526221947812011-02-01T22:51:00.000-08:002011-02-01T22:51:20.382-08:00Back Shot, Week 11I obviously can't see this view in the mirror, so I wanted a "progress report" photo of my back. Got more cuts than I realized. Validation for the pull-ups, rows & deadlifts.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_xUBH1aPrgVU/TUj-2b4jWtI/AAAAAAAAAeM/e5zcARW1FWk/s1600/back_feb01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="http://1.bp.blogspot.com/_xUBH1aPrgVU/TUj-2b4jWtI/AAAAAAAAAeM/e5zcARW1FWk/s320/back_feb01.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-5563021957910037852011-01-31T14:40:00.000-08:002011-01-31T14:41:26.300-08:00Week 11....DrainedMy cold has morphed into an upper respiratory infection, so it's now not only in my head & sinuses, but it's partying down in my chest. It has left me feeling quite drained & weak. My last few workouts have been pretty uninspired. Today's weights session was cut in half.<br />
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I think my calorie restriction may be sharing the blame for my energy drought, too. I'm now on ZERO processed sugar and lower carbs than normal. I dropped 2.9 lbs. last week, which is more than desired. I need to slow down the loss. This is where the calorie count would be nice to have. Still, I'll soldier on and adjust as I go. I'd prefer to only lose a couple more pounds by the end of the month <strike>before I binge like a frothing-at-the-mouth maniac</strike>.<br />
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I'm definitely losing some muscle mass along with the fat. The photos don't always tell the whole story, but my arms, chest, shoulders and legs are shrinking, along with my waist. I must say that I'm more of a fan of being in a positive calorie balance than my current situation. But, the show must go on.<br />
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Which brings us to this week's photos:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TUc6MTceEjI/AAAAAAAAAeE/WpVKkg_o_Jw/s1600/frontabs_week11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TUc6MTceEjI/AAAAAAAAAeE/WpVKkg_o_Jw/s320/frontabs_week11.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_xUBH1aPrgVU/TUc6MzmnatI/AAAAAAAAAeI/nR572SoSkik/s1600/frontbiceps_week11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="http://2.bp.blogspot.com/_xUBH1aPrgVU/TUc6MzmnatI/AAAAAAAAAeI/nR572SoSkik/s320/frontbiceps_week11.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-11648833405610379022011-01-24T12:29:00.000-08:002011-01-24T12:30:24.534-08:00Week 10...With A ColdI came down with a nasty head cold on Friday. I skipped my cardio session and did none of my daily calisthenics over the weekend. Today I still feel like crud, but wanted to get in a workout to get the blood pumping. Here's some irony: due to my 3-day rest, I felt stronger, but due to the cold, I had less energy. That meant feeling strong on my exercises but not feeling like I could bust out set after set.<br />
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So this is week 10 already. I still have "fat" days, where my midsection doesn't feel as tight as other days. Today is one such day, where I feel the definition I could see in my previous photos is a bit blurred today. Oh well. Still have a few weeks to get the formula nailed down for the final photos.<br />
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Today's numbers:<br />
Weight: 149.8 lbs.<br />
Waist: 30.5" (and that's being generous to the tape measure)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_xUBH1aPrgVU/TT3hEEK5HCI/AAAAAAAAAds/G8-LrW24thM/s1600/frontabs_week10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="http://2.bp.blogspot.com/_xUBH1aPrgVU/TT3hEEK5HCI/AAAAAAAAAds/G8-LrW24thM/s400/frontabs_week10.jpg" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TT3hFp2yn9I/AAAAAAAAAdw/4yA4gs63M7c/s1600/frontbiceps_week10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="283" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TT3hFp2yn9I/AAAAAAAAAdw/4yA4gs63M7c/s400/frontbiceps_week10.jpg" width="400" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-8649993245210232602011-01-20T14:36:00.000-08:002011-01-20T14:36:55.672-08:00Turning A CornerI've started to notice a pretty significant transition this week. This morning, my waist measurement was 30.5"...which is the first time it's been that small in many months (probably when I was running 40+ miles/wk. I hit 29.9" right before my marathon last year...but with far less muscle). Granted, my waist measurement fluctuates about a half an inch on any given morning, based on water retention and bloating (yes, I AM a man), but it's a good sign. Also, just the visual cues are telling me that I'm getting a little leaner. There seems to be more definition between the abs.<br />
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So...the suffering I spoke of earlier this week may not be as intense as I expected. My current diet isn't terribly extreme, yet progress is being made. I'll continue as-is until I see the progress stalling. One key is to very gradually coax the fat loss. Unless you have a LOT of bodyfat to lose (i.e. Biggest Loser contestant), you don't want to lose too much, too soon. That causes the body to go into starvation mode, which forces the body to conserve fat by slowing the metabolism. As my goal date approaches, I'll be constantly evaluating my status to determine what subtle changes need to be made.<br />
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As I spoke on my <a href="http://resurrectedrunner.blogspot.com/2011/01/balance-contd.html">running blog</a> about balance, I think I'm finding balance in this quest. My body told me I was starting to overtrain, so I cut back from 3 weight workouts and 3 aerobic sessions per week to two each (still doing pushups, pullups, situps, dips and squats daily). It seems to be working. My energy level has been good. Part of that is probably attributed to a cleaner diet, too, although I haven't been getting enough sleep (work has been crazy).<br />
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Speaking of diet...here are a couple of key things I've been doing, aside from eliminating processed sugar (well, 95% of it). My lunch is probably the most affected meal of my day. A typical lunch now consists of a half sandwich, large carrot and a large whole apple (today, I added a mini orange). For the sandwich, the only condiment I use is mustard (zero calories). I add one slice of ham, one slice of turkey, one slice of cheddar cheese, two cucumber slices and some lettuce. As a mental trick, I cut the half sandwich in half, so it looks like I have two halves. Silly, maybe, but it seems like I'm eating more. I've noticed that my stomach capacity has decreased, so I get full easier. Like I said, I'm monitoring my weight closely, and if it drops too quickly, I'll increase the intake slightly.<br />
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Finally, here are a couple of shots after today's workout. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TTi4RPnwPPI/AAAAAAAAAdo/yxLVBktaN0I/s1600/Photo+on+2011-01-20+at+13.05+%25233.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TTi4RPnwPPI/AAAAAAAAAdo/yxLVBktaN0I/s320/Photo+on+2011-01-20+at+13.05+%25233.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com2tag:blogger.com,1999:blog-8901301048709836416.post-86169236996160915242011-01-17T13:06:00.000-08:002011-01-17T13:06:15.448-08:00Week 9 (Here Comes The Suffering)It's already week 9 in this silly quest, which means it's time for the major deprivation to begin. I've already been watching chocolate chip cookies disappear into the mouths of my wife and kids, as I take another bite of my daily apple. Well, I've been sneaking a small treat here and there, actually, but this week begins the "no processed sugar" portion of my <strike>self-torture</strike> quest for sharp six-pack abs.<br />
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As you may have deduced, I'm pretty much playing this by ear (or, by mirror and tape measure). I refuse to count calories. It's too hard. I'm too lazy. I'm simply eliminating most foods that have a lot of calories with little bulk, in favor of lots of fruits, veggies, whole grains and dairy (light on the cheese). Most of my protein will come from chicken breasts, eggs, natural peanut butter and nonfat milk. I'm not sure if I have the guts to completely cut out coffee, as I previously stated I would. I've cut way back, but life without my little cup of gold every morning may not be worth living.<br />
<br />
WORKOUT NOTES:<br />
I've noticed, as my diet has become stricter and I'm starting to drop a little weight, that my overall strength seems to be declining just a little. I'm not sure if that's an effect of insufficient calories or waning motivation. I've been feeling tired and weak lately. I <i>will</i> say that my workload the last several weeks has been pretty intense (and stressful), and I have never been able to deal with stress all that well (well, running certainly helps, but I won't be able to do that again for awhile).<br />
<br />
From here on out, I'm going to be less concerned with hitting PB's in my exercises and focusing more on lifting with very good form and keeping my muscles under tension for a good period of time during each set. I've incorporated standard planks into my core routine. I used to do them regularly, but haven't for a couple of years. So those, along with weighted crunches and hanging leg raises comprise my abs routine.<br />
<br />
Eh, what the heck. I'll throw up some photos, even though I have yet to see much of a difference from week to week. Actually, the one thing I notice is more vascularity in my forearms in the top photo. I'm assuming that's from a slightly lower bodyfat level. Or, maybe I was just flexing them harder today.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TTSuUSRoP2I/AAAAAAAAAdc/Zf4qm5jbMMk/s1600/frontabs_week09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TTSuUSRoP2I/AAAAAAAAAdc/Zf4qm5jbMMk/s320/frontabs_week09.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_xUBH1aPrgVU/TTSuXIa412I/AAAAAAAAAdg/kPUI9iDGYgw/s1600/frontbiceps_week09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="http://2.bp.blogspot.com/_xUBH1aPrgVU/TTSuXIa412I/AAAAAAAAAdg/kPUI9iDGYgw/s320/frontbiceps_week09.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-35743243984632912172011-01-10T20:29:00.000-08:002011-01-10T20:29:42.583-08:00Week 8The weeks are moving by quickly. No photo this week, since they're a bit redundant at this point, although there are some minor changes taking place. First, here are my usual weekly numbers:<br />
<br />
Weight: 153 lbs.<br />
Waist: 30.9"<br />
<br />
The biggest change is that I finally broke through the 31" barrier in my waist measurement. I'd like to hit 30" on the nose by the end of February.<br />
<br />
I decided to change up some exercises during Friday's workout, with good results. I was sore in the right places for a couple of days after. Repeating the same workout over and over allows your body to adapt and to quit progressing, so it's good to mix it up from time to time (as long as there's still a way to track progress).<br />
<br />
Diet-wise, I'm still in a holding pattern; not being too strict, but watching the sweets and meal portions. I've apparently hit a perfect balance of calories in vs. calories out, since my weight has more or less been the same since I started this quest 8 weeks ago. I'd like to think that more of it is muscle and less is fat since the beginning, but I have no way to know for sure (my body fat scale isn't terribly accurate).<br />
<br />
Beginning next week, I'll start slowly adjusting my diet. I've already cut out all soda pop, most refined sugar, and have cut way back on my caffeine intake. My lunch is the biggest change, as it's heavy on raw fruits and veggies. If I have a sandwich, it's with one slice of bread and no mayo.<br />
<br />
That's about all I have to report at this time. Soon, I'll see real progress and should be able to monitor how my body reacts and whether or not I'm getting enough calories (although I probably won't be counting them).<br />
<br />
Cheers!Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-39373642395445905522011-01-03T13:11:00.000-08:002011-01-03T13:11:17.357-08:00Week 7; Two Weeks Until "Tighten Up" TimeHey y'all! Hope you had a nice New Year's Eve & the new year is treating you well so far.<br />
Thus begins Week 7 of my quest. My plan is to eat fairly normally (but under control) until about mid-January. From there until the end of January, my diet will change slightly; slightly smaller portions and very minimal processed sugar. Then, starting February, I'll institute a specific eating plan (which I'll detail as the time approaches).<br />
<br />
Here's this week's stats:<br />
Wt: 154.2 lbs.<br />
Waist: 31.4"<br />
<br />
In lieu of the regular comparison photos, I thought I'd post a shot taken during my workout this morning (in my very cold garage):<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TSI6-yDWwCI/AAAAAAAAAc0/4Jmc-c2EFv4/s1600/abs010311.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="301" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TSI6-yDWwCI/AAAAAAAAAc0/4Jmc-c2EFv4/s320/abs010311.jpg" width="320" /></a></div><br />
Still some fat to lose, but I won't have to starve to do so. Plus, I'm finally doing some regular cardio.Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-89263743389045538922010-12-27T14:11:00.000-08:002010-12-27T14:16:47.076-08:00Week 6; My Workout RoutineMy stats for this week are:<br />
<br />
Weight: 154 lbs.<br />
Waist: 31.3"<br />
I'm skipping photos this week for three reasons:<br />
<ol><li>There's very little noticeable difference from week to week so far</li>
<li>The last photos I posted are from just 4 days ago, and</li>
<li>Quite frankly, I'm tired of looking at my nearly naked body (and I'm guessing you are, too)</li>
</ol>I'll post them more frequently starting late January, since my refined diet will be in place. <br />
<br />
What I will do, however, is talk a little about my current workout routine, since a few people have asked about it.<br />
<br />
I'll start with the usual spiel regarding us all being an experiment of one, everyone's body reacts differently to a given stimulus, yadda, yadda (it's true, though). I'll also mention that I rarely stay on a particular routine for an extended period because the body only changes if it sees a reason to (plus, I get bored). For a short period of time, a given stimulus will cause the muscles to rebuild a little larger and stronger so they can cope with an unexpected stressor. But if that same activity (same reps, same weight, same rest period) is continued for a prolonged period, the muscles will stop adapting, since nothing is changing. It doesn't take a complete restructuring of a routine to continue the growth/strength gains. It can be as simple as slightly increasing the weight, reducing rest periods, changing the rep schemes, doing the exercises in a different order, etc.<br />
<br />
With all that said, here's my current routine. I won't list the amount of weight I use, because that's very individualized.<br />
<br />
<b><span style="background-color: white; color: blue;">MON</span></b> (Pulling muscles: 90 sec rest between sets)<br />
5 min. warmup on Schwinn Airdyne<br />
Pullups - 3 sets<br />
BB deadlifts - 2 warmup sets, 2 heavy work sets (5-6 reps each)<br />
DB bent rows - 2 sets of 8-10 reps per arm<br />
DB/BB curls - 2 sets of 8-10 reps<br />
Weighted situps (holding plate to chest) - 3 sets (I alternate these with the next exercise)<br />
Hanging leg raises - 3 sets <br />
<br />
<div style="color: blue;"><b>TUES</b></div>20 minute spin on the Airdyne<br />
1 set each of pushups, pullups, situps, hanging dips <br />
<br />
<b style="color: blue;">WED</b> (Pushing muscles: 90 sec rest between sets)<br />
5 min. warmup on Schwinn Airdyne<br />
BB bench press - 1 warmup set, 3 works sets (6-10 reps each)<br />
BB (or DB) military press - 2 sets (8-10 reps ea)<br />
DB overhead extensions OR hanging dips - 2-3 sets<br />
DB squats (holding dumbbells at sides) - 2 sets (10-15 reps)<br />
DB fly/press (inclined on bench) - 2 sets (8 reps of each movement)<br />
<br />
<div style="color: blue;"><b>THURS</b></div>same as Tues<br />
<br />
<div style="color: blue;"><b>FRI</b></div>"Beach work"<br />
(meaning the "showy" muscles; arms, shoulders)<br />
I might do a few sets of curls, triceps exercises, lateral raises for shoulders, etc. Basically, I'm giving the major muscle groups a rest from the big lifts, like bench presses and deadlifts (I LOVE deadlifts, but they're very hard on the body if done with heavy weights and potentially dangerous, as witnessed by my separated shoulder back in '04)<br />
<br />
<div style="color: blue;"><b>SAT</b></div>"4 Minute Drill"<br />
I'll do as many pushups, pullups, situps and hanging dips in 4 minutes (doing each exercise for 4 minutes, resting several minutes, then doing the next, etc.) These can get pretty intense. It's fun to see what approach gets me the most reps (i.e. low reps, short rest, medium rest, medium rest, etc).<br />
<br />
<div style="color: blue;"><b>SUN</b></div>rest<br />
<br />
I just started splitting my workouts like this. Previously, I was doing my entire body in one workout, but as I increased the weight and sets, it was just too much (i.e. I almost passed out a couple of weeks ago).<br />
<br />
I'll make a few changes to this routine over the course of the next few weeks. I'll be reducing the rest periods between sets to 60 seconds for a few weeks, then 45 seconds, then 30 seconds the last couple of weeks in February. Consequently, the weights will have to decrease a little. I'll be operating on a slight calorie deficit, so my strength will decline a bit (plus, I'll give my muscles less time to recover). I'm hoping the increased intensity will result in more fat burning and limited muscle loss.<br />
<br />
I'll also gradually increase my cardio. If my heel obeys, I'll add in some walking a few days per week, and I'll change one of my easy Airdyne spins per week to an interval session.<br />
<br />
Along with drinking lots of water and getting adequate sleep, that's about it. Oh, I am planning on weaning myself off of caffeine the next few weeks, mostly for personal reasons (not that it's necessary for this project). That's the only substance I've been addicted to in my life, and it's always a killer to get off of it. Refined sugar will also be a no-no. I may post my diet when the time comes, too. I think I've got it pretty much planned out.<br />
<br />
Of course, everything I've just posted is subject to change if things aren't working ;-)<br />
<br />
Hope I didn't bore you to tears, but hopefully I shared something helpful. Remember, I'm just a scrawny runner that got into weight lifting many years ago during the times I wasn't running...so I'm no expert. I'm still learning as I go.Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com2tag:blogger.com,1999:blog-8901301048709836416.post-57844681507966148432010-12-23T15:30:00.000-08:002010-12-23T15:30:02.994-08:00Week 5.5 (Okay, I Lied)Insane workload or not, I NEEDED to get in at least one workout this week. Today marks one month since I publicly stated my goal of developing a defined six-pack by the end of February 2011. According to the photos, not much has changed. I may have gained a bit of muscle mass, but my weight and waist measurements are virtually unchanged. Due to my heel injury, I've done very little cardio work...which means diet and weight training are the key factors in the loss of bodyfat I’ll need to achieve in order to expose the elusive washboard abs. I've started using additional resistance in my crunches (holding a weight plate on my chest), along with hanging leg raises. Admittedly, I'm kind of in a holding pattern until about mid-January, when I'll start adjusting my diet. Until then, I'm trying to maintain control, while still enjoying holiday goodies. The workouts will become more intense as well. The rest periods I'm currently using between sets (currently 90 seconds) will be reduced around that time as well.<br />
<br />
Okay, here are the (somewhat redundant) photos:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_xUBH1aPrgVU/TRPa6TDtUmI/AAAAAAAAAcY/KeTXlB3oKwE/s1600/Week5_frontabscompare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/_xUBH1aPrgVU/TRPa6TDtUmI/AAAAAAAAAcY/KeTXlB3oKwE/s320/Week5_frontabscompare.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TRPa-OCD_II/AAAAAAAAAcc/8X1FFH9x2aA/s1600/Week5_frontbicepscompare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TRPa-OCD_II/AAAAAAAAAcc/8X1FFH9x2aA/s320/Week5_frontbicepscompare.jpg" width="320" /></a></div><br />
Have a Merry Christmas, folks!Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com1tag:blogger.com,1999:blog-8901301048709836416.post-89472417854637895702010-12-21T11:52:00.000-08:002010-12-21T11:52:49.709-08:00No TimeI've been bombarded with work, so I've decided to make this a "rest week", as far as workouts go. I'll hopefully be able to get back into the groove next week.<br />
<br />
Merry Christmas & enjoy the holidays!Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0tag:blogger.com,1999:blog-8901301048709836416.post-78790878061144680352010-12-14T13:15:00.000-08:002010-12-14T13:15:28.938-08:00Week 4Once again, there isn't much visual difference showing up in the photos. I <i>can</i> say that I've gotten stronger on nearly all of my lifts, and I believe there is some muscle growth, but as far as bodyfat levels are concerned, there's no decrease. In fact, it may be nudging up a bit. No cause for concern yet, though.<br />
<br />
My workouts are still primarily focused on building strength. Right now, I'm only lifting weights twice per week (and doing bodyweight exercises most other days). I've learned that my body needs time to both recover, then rebuild. As I approach cut-down time, I'll reduce the number of sets I do, but keep the intensity (weight and reps) high, much like a running program would be structured leading into a key race. The body needs less volume so it can recover, yet the intensity should be maintained so as to not lose sharpness (in this case, muscle size and definition). I've read a lot of well-informed articles stating that, despite old-school thinking, lifting lighter weights for more reps does NOT increase definition, but keeping the weights relatively high, but with shorter rest periods will help retain muscle size & definition during a "peak" phase. The definition and "cuts" come from slowly reducing the level of bodyfat.<br />
<br />
As for cardio, I got the go-ahead to do some swimming and light spinning, but after doing an easy 20 minutes on Precor's version of the Lifecycle, my heel ached for two days. Once work lets up (crazy busy this week), I'll give the pool a try.<br />
<br />
I did hit a milestone yesterday. For several weeks, I've been trying on and off to do 100 pushups in 4 minutes. I finally hit that goal yesterday by doing 102. My next goal is to do a single set of 20 pullups (I'm currently stuck at 17). <br />
<br />
Enough blabber. Here are this week's photos:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_xUBH1aPrgVU/TQfde_GXmCI/AAAAAAAAAcI/4x6E9TJsHZ8/s1600/Week4_frontabscompare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_xUBH1aPrgVU/TQfde_GXmCI/AAAAAAAAAcI/4x6E9TJsHZ8/s320/Week4_frontabscompare.jpg" width="307" /></a></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_xUBH1aPrgVU/TQfdbcUXe-I/AAAAAAAAAcE/Zrfw74r9J4o/s1600/Week4_frontbicepscompare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="http://3.bp.blogspot.com/_xUBH1aPrgVU/TQfdbcUXe-I/AAAAAAAAAcE/Zrfw74r9J4o/s320/Week4_frontbicepscompare.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com3tag:blogger.com,1999:blog-8901301048709836416.post-28501560772725423552010-12-06T14:12:00.000-08:002010-12-06T14:12:02.897-08:00Week 3...and Back TipsI'm realizing that there really isn't much change in my appearance from week 1 to week 3. That may be that case until I start working specifically to burn the fat late next January and all of February. I'm working on increasing my strength, but I don't want to bulk up too much for a couple of reasons: I don't want to put on too much fat since it'll be harder to burn it off, and quite frankly my wardrobe is limited and I want to be able to fit into my jeans! I think I'm adding just a bit of muscle (I only measure my waist), but it's probably not noticeable.<br />
<br />
Here are this week's photos: <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_xUBH1aPrgVU/TP1a_MenwcI/AAAAAAAAAb4/ELTugVPCZoo/s1600/wk3_frontabs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/_xUBH1aPrgVU/TP1a_MenwcI/AAAAAAAAAb4/ELTugVPCZoo/s320/wk3_frontabs.jpg" width="316" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TP1bCUGmFjI/AAAAAAAAAb8/5wcZZsl9Uvk/s1600/wk3_frontrtbicep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TP1bCUGmFjI/AAAAAAAAAb8/5wcZZsl9Uvk/s320/wk3_frontrtbicep.jpg" width="320" /></a></div><br />
I also want to talk about back training. A lot of people who do casual weight training prefer to work on the showy muscles — biceps and pecs — and neglect their backs. Not only is this a bad idea from an aesthetic point of view, but it's terrible for posture. If your anterior delts and pectorals are overly developed and your back is underdeveloped, you'll end up having a hard time not slouching and rolling your shoulders forward. A strong and developed back helps to keep your upper body posture balanced. Our backs also tend to be weak links (lower back, in particular) and are easy to injure if they're neglected. Personally, I enjoy training my back more than any other body parts. I keep it simple. Deadlifts, bent rows and pull ups cover all three “planes” of movement (pulling up, pulling in, pulling down, respectively). For the first two, I wear a <a href="http://www.sunlaysports.com/power_belt.html">weightlifting belt</a> for safety. Since I haven't posted a back photo yet, here's a recent shot of my still-a-work-in-progress back:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_xUBH1aPrgVU/TP1cwyacfJI/AAAAAAAAAcA/nVC9hqdGUKI/s1600/chayes_120210_03.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="254" src="http://3.bp.blogspot.com/_xUBH1aPrgVU/TP1cwyacfJI/AAAAAAAAAcA/nVC9hqdGUKI/s320/chayes_120210_03.jpg" width="320" /></a></div><br />
That's it for now. I'm REALLY itching to start doing some cardio...Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com2tag:blogger.com,1999:blog-8901301048709836416.post-1126615806798866602010-11-29T12:38:00.000-08:002010-11-29T12:38:52.320-08:00Week 2...and Post-Thanksgiving Fallout?I hope you all had a great Thanksgiving holiday and enjoyed time with your families. I certainly did, even though it was in about a foot of snow across the state at my dad and step-mom's house. The kids had a (snow)ball, though!<br />
<br />
As I suspected, the food situation would be challenging. With absolutely NO disrespect toward my my wife and my mom, my step-mom is a GOOOOOD cook. And her pies (made from scratch) should be illegal. Her pecan pie can make captured spies give up sworn secrets.<br />
<br />
So how did I do? First of all, I didn't deny myself of the goodies. I partook in Thanksgiving as usual, with one slight adjustment. This year, I didn't stuff myself to the point of being sick, like I have the last who knows how many years. Yes, I filled my plate, but I didn't go back for seconds. I basically just controlled my portions (meals and desserts). Here at home, I have more control over my dietary choices, so an occasional indulgence while visiting the family during the holidays isn't akin to a fitness train wreck. If you deny yourself ALL the time, you're setting yourself up to binge. Trust me, I've been there.<br />
<br />
As for workouts, I managed to utilize my dad's exercise room once, but threw in push-ups, sit-ups and hanging dips once a day (I do at least one set of each every day, along with pull-ups when I'm at home). Today, I hit the weights pretty hard, too, starting to increase my poundages.<br />
<br />
Even though I've backed myself into a corner by choosing the end of February as my target date for the <i>shining 6-pack</i>, I'm going to periodize my training (much like I do as a runner). This next month will be dedicated to lifting heavier weights and increasing muscle mass. I'll loosen my diet just a bit (i.e. I'll increase calories), but it won't be a free-for-all with the goodies. It's much easier to build muscle mass while taking in slightly more (healthy) calories than maintenance level. Consequently, my abs, as they are now, may lose some definition. I'll do my best to keep them visible, but my focus will be on gaining a little weight which, hopefully, will be mostly muscle.<br />
<br />
Beginning in January, I'll switch gears once again, then again in February, in order to burn off the remaining fat while hopefully preserving most of the muscle. I'll detail those approaches later.<br />
<br />
And with all that said, here are this week's comparison photos:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_xUBH1aPrgVU/TPQLYgHedaI/AAAAAAAAAbk/B_eXKCE0PQ4/s1600/wk2_frontabs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/_xUBH1aPrgVU/TPQLYgHedaI/AAAAAAAAAbk/B_eXKCE0PQ4/s320/wk2_frontabs.jpg" width="316" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_xUBH1aPrgVU/TPQLb7uJ_UI/AAAAAAAAAbo/zqWaKNvMZlY/s1600/wk2_frontrtbicep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="http://3.bp.blogspot.com/_xUBH1aPrgVU/TPQLb7uJ_UI/AAAAAAAAAbo/zqWaKNvMZlY/s320/wk2_frontrtbicep.jpg" width="320" /></a></div>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com3tag:blogger.com,1999:blog-8901301048709836416.post-58955865107238803282010-11-23T15:11:00.000-08:002010-11-23T15:16:49.546-08:00The "Before" PicsAs I haven't made this blog known until now, feel free to read the first entry, below, to find out what it's all about.<br />
<br />
I wish I had taken my "before" photos sooner, since I've been doing strength training the last couple of months (when I was running very little or not at all). But, since my "before" condition isn't too terrible (if I can say that myself), it should provide an even greater challenge to tighten the abs even more, while hopefully adding a bit more muscle and strengthening my core.<br />
<br />
Just "getting sharper abs" is a bit of an amorphous goal. After all, how do you define success? It's a matter of degrees, I suppose. I know in my mind what I'm looking for. I suppose I could throw a bodyweight and waist measurement goal out. How about 160 lbs. with a waist under 31", by my 44th birthday (Feb. 28, 2011). That would mean a net gain of 8 lbs. of muscle with less bodyfat. That's a pretty lofty goal in that time frame, I know. I do have the benefit of "muscle memory", meaning I used to lift weights fairly seriously until I started running again in January of 2009. I could also throw in a bodyfat measurement, since I have a Tanita scale that gives that reading, but I don't know how accurate it is...and I tend to look more at waist measurement (and appearance) anyway as a gauge.<br />
<br />
I guess I should briefly outline my plan of attack. Weights 2-3 days per week and slightly smaller food portions than I've been eating. Vague? I know. I'm going heavy on the fruits and veggies and light on the red meat. Supplements consist of a multi vitamin, vitamin C, Glucosamine, fish oil, and flaxseed oil. Breakfast tends to be a bowl of Cheerios with raisins (or half a banana) on top...or oatmeal with raisins, walnuts & honey, and an english muffin with Adams all-natural peanut butter. I usually eat a lunch consisting of a hard-boiled egg, an orange, half of a large apple, carrot sticks, maybe a slice of wheat toast with Adams all-natural peanut butter, and water. I'm trying to get back into the habit of eating healthy mid-morning and afternoon snacks in order to keep the nutrition flowing all day. As for dinner, I don't want to rock the boat too much...and my wife usually makes nutritious meals, so I'll just eat appropriate portions of our usual dinner. As the final date looms nearer, I'll probably tighten up the dinner, maybe making my own most nights. When I say "final date", I don't mean my quest for lean muscularity and good eating will end there. That's just when I'll post my "after" photo. The journey will go on after that.<br />
<br />
Where's the cardio in this approach? I wish it was alive and well, but as I'm in a walking boot for a heel injury, I'm unable to do any at this time (nor can I effectively work my leg muscles). That will make both muscle building and fat loss more difficult...as will the holidays, with all their goodies. Why exactly am I doing this now? Seriously, though, when I'm cleared to start cardio again, it'll likely be in the form of stationary bike, swimming, and possibly walking on a treadmill. Hopefully running won't be far behind.<br />
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As for my total approach (weights, diet, cardio), I'm basing it on a gentleman I've followed for years, <a href="http://www.cbass.com/">Clarence Bass</a>. He's an accomplished Olympic lifter, bodybuilder and fitness guru, now in his 70's. His philosophy has always made the most sense to me, regarding a balanced approach to getting and staying fit and healthy. I've gotten to know him via email over the years, and he's a great guy. While he's not a runner, I'll still be applying many of his ideas to my training. And talk about abs...holy cow, he's got 'em!<br />
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Anyway, without further adieu, here are my "before" photos. I'll always take the same poses for the weekly photos and include my weight and waist measurement, along with any other pertinent info I think of.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_xUBH1aPrgVU/TOxJ3HSWXPI/AAAAAAAAAbI/H7Q7yv2RXSM/s1600/112310_frontabs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_xUBH1aPrgVU/TOxJ3HSWXPI/AAAAAAAAAbI/H7Q7yv2RXSM/s320/112310_frontabs.jpg" width="155" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_xUBH1aPrgVU/TOxJ7QfFo8I/AAAAAAAAAbM/IatzQGbP_P8/s1600/112310_frontrtbicep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_xUBH1aPrgVU/TOxJ7QfFo8I/AAAAAAAAAbM/IatzQGbP_P8/s320/112310_frontrtbicep.jpg" width="183" /></a></div>Care to join me in this challenge?<br />
Happy Thanksgiving, everyone!Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com6tag:blogger.com,1999:blog-8901301048709836416.post-67928493577995523412010-11-16T16:19:00.000-08:002010-11-16T16:45:11.303-08:00Let The Quest Begin<span style="font-size: small;">My friend and fellow runner/blogger, <a href="http://www.bqordie.blogspot.com/">Chris K</a>, recently challenged me to work on "getting my abs". Why this particular challenge? Briefly, I'm an injured long-distance runner (see my <a href="http://www.resurrectedrunner.com/">running blog</a>), as well as a VERY goal-oriented person; especially when it comes to fitness and exercise. To stay focused while I'm not running, I need a concrete goal to shoot for. My primary objectives, while I'm rehabbing my injury, will be to:</span><br />
<ol><li><span style="font-size: small;">Stay in cardiovascular shape</span></li>
<li><span style="font-size: small;">Increase my upper body strength and, to some degree, muscle mass</span></li>
<li><span style="font-size: small;">Eat as clean and healthy as possibly, thereby allowing me to...</span></li>
<li><span style="font-size: small;">Get an etched six-pack!</span></li>
</ol><span style="font-size: small;">What kind of fool decides to take on this challenge during the holiday season (in the U.S.)? Me...I guess. I honestly had second, third and fourth thoughts about creating this blog, because I love me some holiday baked goods! Pecan pie, fudge, gingerbread cookies...</span><br />
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<span style="font-size: small;">Okay, never mind the challenge. I'm going for "flabs" instead.</span><br />
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<span style="font-size: small;">No...no, I need to do this.</span><br />
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<span style="font-size: small;">Getting abs to show THE CORRECT WAY (i.e. not just starving myself) will be tough. I want to maintain and/or increase my overall muscle mass while doing so. I've been close before, but never really got rid of the last little bit of fat obscuring the bottom two abs.</span><br />
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<span style="font-size: small;">I plan on posting progress photos once per week. I'll determine which day of the week once I take and post a photo of my current state. I'm already relatively lean (due to my running, up until recently), so I don't have a ton of fat to lose. Just need to tighten things up a bit. I'll also post stats (weight, waist measurements) and the challenges I've faced and either failed at or overcome. Like many personal fitness-oriented blogs, I'm making this public for accountability purposes. I'll probably document other strength-related goals, too (I'm trying to achieve a set of 20 pullups for the first time in several years).</span><br />
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<span style="font-size: small;">The wild card in this quest will be the walking boot I'll soon be wearing, which will undoubtedly affect my exercise selection. I'll make do, though.</span><br />
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<span style="font-size: small;">(Maybe I should put a walking boot on my pie hole...)</span><br />
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<span style="font-size: small;">So...this blog will chronicle the ups and downs of trying to become lean enough for "Ab Out Time." (a little play on words there, you get it? About Time...Ab Out Time...ahem)</span><br />
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<span style="font-size: small;">"Before" photo coming soon...</span>Colin Hayeshttp://www.blogger.com/profile/17748487053513730467noreply@blogger.com0