Blackah

"Steve Austin-Astronaut. A man barely alive. We can rebuild him, we have the technology to build the worlds first Bionic Man... better than he was before, better, stronger, faster.."

Yep - that's me!

Despite eating well for most of my life and making sporadic efforts to keep myself in shape, at age 39 I was overweight, out of shape and beginning to have health problems. High blood pressure, skin issues, low energy levels and mood swings were all beginning to take their toll on myself and my family. Also my two boys were beginning to grow up and I just wasn't physically able to be the Dad I knew I could be!

It was in April 2008 I finally decided to do something about it. I realized that it wasn't too late for me to make some major changes in my life and although I had no idea if I could do it, I knew it was definitely worth a shot!

I did a lot of research, thinking and planning, and finally developed a diet plan and training routine that could fit around my life and family. Due to work commitments I was only able to train at home and at that time I had very little equipment to use, just one pair of adjustable dumbbells found in the garage. Despite this I was able to put together an entire weekly routine that lasted me for the first two months of my cut. Of course I made a lot of mistakes in those early days but found motivation in the rapid progress I was making in body fat loss and strength gain. After two months, when I knew I was taking this seriously, I upgraded all my training equipment to include an exercise bench with leg attachments, fly and some much needed additional plates.

From that point forward I couldn't quite believe how quickly my body changed. I had always been a little bit fat ever since I was a teenager and had always wanted that "shredded look" I just never thought it was possible for me!

My first goal was to achieve a body fat level of 10%. Well I smashed through that after just 10 weeks and set myself a new goal of 8%. Two months later I achieved this and had the beginnings of a physique to be proud of.

The whole process from start to finish took just 4 months.

I now need help to maintain my focus and keep my new physique - hence this journal! Having achieved my original goal I quickly found myself falling back into old habits. So in January of this year I reset my long and short term goals and am, once again, looking to progress my overall health and fitness.

Four months on and I continue to follow my new strict diet and training routines. I now get up at 6.30am, 6 days a week, so I can get all my training done before my two boys wake up and kick the day into gear. I then update my online journals to help me keep track of my on-going progress whilst having my first protein shake. My main personal objective from this point forward is to continue to make gains in muscle mass, strength and endurance whilst keeping my body fat level between 8% and 10%.

I've found the whole transformation process to be one of the most self rewarding things that I have ever done, so much so that I've since set up my own website, just for fun, called THE BIONIC FILES, to help encourage other people to do the same.

I hope to update this journal every day to make myself fully accountable for my own progress.

The attached photos show my progress from starting off on 1st April 2008, to half way on 1st June 2008 and the last photo taken on 1st August 2008.

Attached Images

	1st April small.jpg (24.5 KB, 24 views)
	1st June small.jpg (53.3 KB, 19 views)
	1st August small.jpg (27.2 KB, 27 views)

Blackah

Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in this morning at 131lbs.

That's a new low for me this year and a positive sign things are still progressing in the right direction for my 2009 Cut.

I had a good run this morning. I didn't go any further than last time but it was my first official Reserve Run to give my metabolism an extra boost whilst I continue into the depths of deep Cutting Country.

This does mean of course that I'm now training 7 days a week! In most peoples' books that probably means I'm "Over Training", but as I'm only doing 30 - 40 minutes training every day, I think I'll be OK. I will of course cut this back once I reached my 8% goal.

I've also made a few tweaks to my diet this week resulting in a 100 calorie deduction. Nothing dramatic, just a trim here and a trim there. Hopefully this will all allow my continued progression until my planned carb up weekend in a couple of weeks time. Not sure exactly when but no doubt my body will tell me when the time is right.

Busy day today. We're all going to have our hair cut and then I'm going to cut the grass before it rains again!

Until tomorrow!

Blackah

Weight: 132.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in this morning at 132.5lbs...!

I don't know what that's all about. I know I had a cheat sandwich as planned yesterday but I'm sure it didn't weigh 1.5lbs!!!

Anyway I'm ignoring todays scale reading. I'm certainly not going to let it de-motivate me! Sometimes it's just... wrong, and besides my body fat reading remained the same.

I had a good chest and tricep training session this morning. As with last week I'm still doing 4 sets instead of three but I also made some increases to the weights levels. Here's what I did:

Bench Press: 12 x 4: 32.5kg (1.5kg increase)
Closed Grip Bench Press: 12 x 4: 20kg
Inclined Bench Press: 12 x 4: 18kg (2kg increase)
Butterfly Bench Press: 12 x 4: 37.5kg (1.5 kg increase)
Tricep Curl: 12 x 4: 15kg

Until tomorrow!

Blackah

Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in today at 131lb

So yesterday's mysterious 1.5lb increase has disappeared - phew! I thought it must have been a blip but I tend to over-analyse everything when I'm cutting. I know people talk a lot about water retention but I had such a clean weekend I still can't think of what I ate that could have held 1.5lbs of water!

Anyway... it's good to be back on track.

I had a good Shoulders & Back training session this morning. I increased my lateral raises by 1kg, added an additional 2 sets to my Dumbbell Shrugs (no more weight to add!) and increased all others by one set. I personally feel that a visual weakness for me is my traps, so I'm always looking to totally max out on these each week. They are gradually beginning to show signs of improvement but I still have a way to go. My traps and abs will be my key focus points when I finish my cut.

Here's what I did this morning:

Behind neck shoulder press: 12 x 4: 20kg
Upright row: 12 x 4: 25kg
Angled Bench Press: 12 x 4: 22kg
Lateral Raises: 12 x 4: 27kg
Dumbbell Shrugs: 12 x 5: 37kg

Until tomorrow!

Blackah

Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in today at 131lbs (again)

I'm about half way through this year's cut and am beginning to feel like I wish I were nearer the end.

I was feeding my children their evening meal last night and gave them Jam and Scones for pudding - a typical British treat. I couldn't help but sit there and salivate whilst questioning why on earth I was giving myself such a hard time in not eating what I wanted to eat!

I then had my run this morning, which was fine, but again I was beginning to ask myself,

"Why am I doing this, can I take a short-cut, can I just ease up for a little, why can't I just stop?"

It's good to know that we all have these moments of weakness when the question of "why" comes begging to be answered. But that is all they are, small moments of weakness that are trying to steal something away from you - something you know that IS important to you. You know deep down that if it is not important to you,you would neve have started in the first place!

This is where my routine comes to the rescue. It is so ingrained now that all I have to do is just... carry on!

I did feel incredibly weak after my run but having now had my protein shake, updated my journal and had my first coffee of the day, I feel back to my normal positive self.

Until tomorrow!

Blackah

Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in this morning at 131lbs (again)

I'm definitely going to have a "Carb Up" weekend at the end of this month. My waist measurement is still decreasing nicely so I know I'm making good progress but I'm just beginning to feel a little less hungry than I have for the last few weeks. My body is clearly trying to tell me something! Another week and I can really look forward to eating clean at "Maintenance Level" for 3 whole days - fantastic!

That's over a week away though... but something to look forward to.

This morning was Legs Day! Wow! I ended up on the floor after my Deadlifts. When the bar went down on the final rep of the final set it just kind of brought me down with it. And there I was, fighting for breath whilst staring at the carpet! The patio doors were open for the first time this year - yes the weather here really is that good - and I enjoyed a cool liquid breeze ebbing in from the garden.

Don't you just love the Summer!

It makes such a change from training with 3 jumpers and a woolly hat for company.

Here's what I did:

Squats: 12 x 4: 37.5kg (2.5kg increase)
Deadlifts: 12 x 4: 50kg
Standing Calf Raise: 20 x 4: 55kg
Leg Extensions: 12 x 4: 30kg

Until tomorrow!

1quick1

Nice work bud keep it up.

Malley

Your rocking brother.

sdb

Your progress is impressive!! Keep it up!!

Blackah

Thanks guys. I really appreciate that!

I was just beggining to wonder if anyone was actually reading this thread!

Weight: 130.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

This morning's weigh in: 130.5lb

I'm pleased! I seem to be averaging just over a 1lb a week loss which, although is not the 2lb I was originally looking for, is good steady progress in the right direction.

I'm also confident that I've not only being able to hold on to the muscle I had at the start of my cut, but as I'm progressively adding more to my weights each week, I've made good increases to my lean muscle mass.

I will be taking a progress picture at the end of next week (just before my "Carb-Up" weekend) that I'll post here... well not exactly there of course... but in the relevant journal entry... when that time comes. Confused...? I am!

My Carb-Up weekend will take up the first 3 days of May. I'll then continue my cut for the rest of May. If I can loose another 1lb a week in May then that should be that.

Here's what I did this morning...

ARMS & ABS
EZ Bar Curl: 12 x 4: 30kg
Closed Grip EZ Bar Curl: 12 x 4: 22.5kg (2.5kg increase)
Dumbbell Bar Curl: 12 x 4: 12.5kg
Reverse Wrist Curl: 12 x 4: 10kg
Forward Wrist Curl: 12 x 4: 22.5kg (2.5kg increase)
Crunches: 20 x 5: 5kg

Until Tomorrow!

Blackah

Weight: 130.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in this morning at 130.5lb

I stepped out the door this morning to start my run and noticed that it was pouring with rain. "So what", you may say, "You live in England, what do you expect?" Well, strangely enough that is the first time it has happened to me this year, which either means I don't go running often enough, or the gods have been kind.

Anyway I had to don my special "Running in the Rain Jacket" which is always a little tiresome. First of all I have to find it, then I have to run in it. That shouldn't be too difficult, you may think, but the elastic pull cords that hold the hood in place keep bouncing off my face, the hood makes more noise than a lear jet and I quickly begin to stick to its insides. The whole experience feels like having sex in a collapsed tent!

Despite all that I had a good run and it's now a bright, sunny day!

Until tomorrow!

1quick1

Lots of journals come and go. For the most part we like to see a few workouts before jumping in. Keep it up bud

Blackah

Thanks 1quick1 - I'm hoping to be around for quite a while!

Weight: 131lb
Daily calorie intake approx: 1150 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in today at 131lbs

Back up again... I wonder why. My wife pulled what I can only classify as a cheat meal on me yesterday evening so I'm having to swap my cheat day around again this week. It was an interesting sausage & cheese pasta bake with extra aubergines and tomatoes. Doesn't sound too bad but it was far too greasy by my standards.

I had an excellent run this morning, deliberately extending my route my ten minutes. I'm now running the same distance as I was at my peak last summer! I don't know how many miles it is but it takes about 45 - 50 minutes. My aerobic fitness has definitely improved!

Sunday's are always difficult for me to keep to my rigid diet as it's our Family Day and we're all out again. Today we're going to One Hundred Acre Wood to meet Winnie the Pooh and friends... if we can find them!

Until tomorrow!

Critical Mass

I read them, but I don't post in them because I never thought people appreciated others posting on their journal. I thought it was more of a personal thing.

As far as the "overtraining" thing, well........ overtraining is a matter of metabolism and goals. It sure looks to me like you are monitoring your body well, so I wouldn't worry about the 7 days a week thing too much. Your body will tell you, we dont need to tell you.