Falco is Fighting the Fat!

Falco2

Falco2

New member
Well, I have caved to peer pressure and decided to start a journal. I guess a little something to keep me accountable. I am not really one for journals, but what the hell, I will see how it goes.

Some of you may already know me and know where my journey started, for those who don't, I have before and after pics here in the forum.

I wouldn't say I relaxed, I will call it an un-successful bulk attempt ;) that left me with a few added pounds from where I was. I did add a lot of muscle, but along with that came some fat. I have decided to get as lean as my genetics will allow me before attempting to bulk again.

I am currently 2 weeks in to a lower carb approach, and once I feel my body has made the shift to burn fat for fuel instead of carbs (probably 4 weeks), I will introduce carbs back into my diet and will time before and after my weight training so they get utilized properly. The rest of the carbs I ingest will be incidental carbs, fiber and tons of veggies. Probably around 60-70g on non-workout days and quite a few more when I weight train.

The only suppliments I am taking now are fish oils, ZMA and a whey/casein protein blend. I will try to get some new "Before" pics taken this weekend and will start posting my diet and training on Monday.

Currently I am 4 weeks into an 8 week full body weight routine and will change this up when the 8 weeks is up.

On January 23rd, I did my first weigh in and BF check and I was 212lbs @ 19.3% BF. As of this morning I am 208lbs @ 17% BF. I am using an Omron handheld to check BF, so I know it may be inaccurate, but as long I see it going down, it is all good.

Well that is enough blabbering for now. If anyone decides to read or keep up with this, I appreciate any comments and/or suggestions.
 
Howdy stranger :coolgleamA:,
Wow you have been off to a awesome start! 208 that is
pretty good,specially for your built :drool5: lol ,I knew you would cave
and join the journal land,on a serious note it has helped me ALOT example
when I go over or under cals which happends alot and when I go to put
it all down in my journal and see only 1,000 cals I am like OK I have to add
a couple more things and ect,same as exersicing I see I haven't exersiced in a couple days so I run off to do it then come back and jott it down and the final and most important thing is the ""SUPPORT" I feel at times I wouldn't have made it the is far if it wasn't for gr8 people on here that are here for the same reason.ANYWAY I am glad to see you start 1 now don't forget to udate it :smilielol5:...HAVE A WONDERFUL WEEKEND,TAMMY
 
maleficent said:
Everytime I see your name - I have this urge to sing Rock Me Amadeus...
Click to expand...

HAHAHA I hear that all the time :D Falco is actually part of my last name. Actually, before my family migrated here from Italy, our last name was Falco and for some reason it changed when they got here.
 
niapage said:
Howdy stranger :coolgleamA:,
Wow you have been off to a awesome start! 208 that is
pretty good,specially for your built :drool5: lol ,I knew you would cave
and join the journal land,on a serious note it has helped me ALOT example
when I go over or under cals which happends alot and when I go to put
it all down in my journal and see only 1,000 cals I am like OK I have to add
a couple more things and ect,same as exersicing I see I haven't exersiced in a couple days so I run off to do it then come back and jott it down and the final and most important thing is the ""SUPPORT" I feel at times I wouldn't have made it the is far if it wasn't for gr8 people on here that are here for the same reason.ANYWAY I am glad to see you start 1 now don't forget to udate it :smilielol5:...HAVE A WONDERFUL WEEKEND,TAMMY
Click to expand...

TY:)

Yea, I caved and joined, I figure it might hold me accountable. We will see..LOL I welcome any support and suggestions.
 
Decent workout tonight. I am doing Chad Waterbury's TBT and tonight was antagonistic lifts performing 3 sets of 15. I did DB flat bench, 1 arm rows, face pulls, squats, BB curls and rope tricep pulldowns.

Diet was good today.

M1 - 6 egg whites, 3 yolks, 1oz. celery, 2oz. red bell peppers, thin slice of onion and 4 strips of bacon.

M2 - 10oz. of steamed cabbage, 2 cups of green beans, slice of onion, 5oz. 93/7 beef pattie, 1oz. provolone cheese and 1 tbls of safflower oil.

M3 - 5oz. of deli turkey, 1.5oz. swiss cheese and 40g almonds.

M4 - 2 scoops of metabolic drive w/15g glutamine

M5 - Large salad with onion, ham, cheese, eggs and tomatoes. Oil and vinegar dressing.

M6 - 6 egg whites

Also consumed 8 fish oil caps.
 
Lose weight.





:D

I'd say my usual good luck or best wishes or whatever, but I know you'll be aight.

I can't really remember, but have you ever been on a keto style diet before? I'll be interested to see how it goes for you. I've been reading Volek's TNT Diet and becoming more and more convinced I should give it a try one of these days. I know I'd be in heaven for the first couple weeks. :)
 
[Focus];391688 said:
Lose weight.





:D

I'd say my usual good luck or best wishes or whatever, but I know you'll be aight.

I can't really remember, but have you ever been on a keto style diet before? I'll be interested to see how it goes for you. I've been reading Volek's TNT Diet and becoming more and more convinced I should give it a try one of these days. I know I'd be in heaven for the first couple weeks. :)
Click to expand...

Yes, I played around with keto diets before, but never really adhered to them with any consistency. I am basically following the TNT approach now, so we will see how it goes.
 
Falco said:
Yes, I played around with keto diets before, but never really adhered to them with any consistency. I am basically following the TNT approach now, so we will see how it goes.
Click to expand...

Yeppp we will have to wait and see which I am sure it will work wonders for you!Have a nice SATURDAY! Tammy:party:
 
Ok..diet for the day:

M1 - 6 egg whites, 3 yolks, 2oz. red peppers, 1oz. celery, 1/4c of kraut, thin onio slice, 1tblsp. olive oil and 4 strips of bacon.

M2 - 2oz. beef jerkey, 40g almonds and 1oz. pork rinds.

M3 - 5oz. of deli turkey, 1.5oz. swiss cheese, 1tblsp. natty PB and 2oz. celery.

M4 - 1c. each of steamed broccoli and cauliflower, 12 asparagus spears and 6oz. strip steak.

I got about 300 cals left, so I will probably have a snack of cottage cheese and something else this evening.

No workout today and didn't do any cardio. Back has been bothering me so I cannot run or jog.

Very tired and lethargic today, not sleeping well because of my back.

Wahhh wahhh wahhh, I know..LOL Thank god for fish oils. I ran out last week and that is when it started hurting, I got my shipment in Thursday, so the pain is slowly diminishing....
 
Well, yesterday was Superbowl Sunday. I did well on my eating. My usual eggs w/ veggies in the AM and then at a party I picked on baked ham, cheese, various sausages and rotiserie chicken. My mom made some Strawberry Tarimisu, so I had to have a little piece of that. It was a little healthier than normal because she didn't use the marscapone cheese. A little more carbs than I normally eat, but because I stayed so low the rest of the day, I ended up ok....It was yummy though. :D

Had a great workout today. Todays scheme called for 2 sets of 18 w/ 120 seconds rest inbetween sets.

Flat Bench - 2 sets @185x18
Seated Rows - 2 sets @ 70x18
Lunges - 2 sets @ 45sx18
DB Shoulder Press - 2 sets @ 25sx18
Incline DB curls - 2 sets @ 25sx18
Close grip bench - 2 sets @ 135x18

Today I had:

M1 - 6 egg whites, 3 yolks, 2oz. red peppers, 2oz. celery, slice of onion, 4 strips of bacon, 1tblsp. olive oil and 2 tblsp. of shredded asiago.

M2 - 4oz. 93/7 ground beef, 1 can of green beans and thin slice of onion.

M3 - 4oz. of baked ham, 1.5 oz. swiss cheese and a serving of sunflower krenels.

M5 - 2 scoops of metabolic drive w/15g glutamine

M6 - 2 4oz. pork chops, 1c. each of broccoli and cauliflower and 1 tblsp. olive oil.

M7 - 6 egg whites and 3oz. celery.

8 fish oil caps spread throughout the day.

Here are my new before pics (well 1 week in)

Front:
[img=http://img233.imageshack.us/img233/4224/dsc01738ea6.th.jpg]

Side:
[img=http://img201.imageshack.us/img201/6720/dsc01739ph3.th.jpg]

Back:
[img=http://img249.imageshack.us/img249/8060/dsc01740kh8.th.jpg]
 
I love the pics you are doing great,looky at all the eggs
I wish I could eat that many but I have my 3 servs of
egg beaters in the morning and then I am egged out lol.
The chicken makes up for it tho...Well have yet another
gr8 day,Tammy
 
So how many calories are you bringing in at the moment?


I just started a bulk 5 days ago after losing 100 pounds and im working hard to keep fat gain minimal so how did your bulk fail?
 
Trevor10 said:
So how many calories are you bringing in at the moment?


I just started a bulk 5 days ago after losing 100 pounds and im working hard to keep fat gain minimal so how did your bulk fail?
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I am bringing in 2400 cals daily right now.

Mine failed because I got a little out of control on the types of food I ate. I didn't really eat clean and my weekends killed me. It was the height of football season and there were many parties and I was weak.

I learned alot since then and once I get down to my desired BF, I will attempt a slow clean bulk again.
 
niapage said:
I love the pics you are doing great,looky at all the eggs
I wish I could eat that many but I have my 3 servs of
egg beaters in the morning and then I am egged out lol.
The chicken makes up for it tho...Well have yet another
gr8 day,Tammy
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TY :D

I love me some eggs LOL
 
what do you classify as bad foods?

im sorry for all the questions but im just making sure im not into those "bad foods"

im guessing really fattening foods and fast food?
 
Trevor10 said:
what do you classify as bad foods?

im sorry for all the questions but im just making sure im not into those "bad foods"

im guessing really fattening foods and fast food?
Click to expand...

Well I mean, I went overboard on processed foods, bad carbs, carb/fat meals, too many cals. Alcohol on the weekends. Just had the attitude that I am bulking so have at it. I also ate way too many carbs in general and I am carb sensitive.
 
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