FINAL SUMMER RESULTS:

Start:              205 lbs, 21.6% bodyfat
End:               188 lbs,   7.5% bodyfat
Fat lost:          30 lbs
LBM gained:   13 lbs

All in all, I'm very happy with my progress. I'm pretty sure that if I had another 2 weeks to work with, I would have hit that elusive 5% bodyfat I was shooting for. It took me 3 challenges to get down under 10% for the first time in at least a decade, so in every one I've ended it in better shape than I did the last. It's a continual learning process, and it's good progress over time so I'll take that.

Looking back, the shoulder issue really hurt my potential progress, but with any luck, the surgery will be successful next month and after a month or two of rehabbing it I hope to be able to continue progressing.

After running at almost a constant deficit for the entire summer, I'm shifting back to a more normal "maintenance" diet. For my output, that will be around 2500 or so calories a day. Weight workouts will be 4 days a week and 3 or 4 days of cardio to maintain. It will be interesting to see what my weight does after being in a deficit for so long. I'm pretty sure that I could have put on nearly twice as much muscle over the summer as I did, but that wasn't the goal. I didn't get as ripped as I'd hoped, but I did find a few abs so that's a good place to maintain. My guess is that I could have used a few higher-calorie days thrown in as I could see my progress slow over the last few weeks.

My main goal over the next 6 months or so will be to rehab the shoulder, maintain around 10% bodyfat, and work on bringing up some of my weaker bodyparts. I think it's arms, chest and calves that could use some more size, as well as some core and lower back conditioning. We'll see. I really want to get back into sprinting again, so depending on how everything comes together that'll definitely be part of future programs.

Day 93:

Yesterday's cals:

In:     1292
Out:  2627
51% deficit

Today's stuff:

AM: 65 minute treadmill

PM: 30 minute airdyne

Chest/Back light workout

Day 92:

Yesterday's cals:

In:     1857
Out:  2302
20% deficit

Today's stuff:

Am:  40 minutes on Airdyne

PM:

10x10 Squat
10x10 Leg curl
5x15 calf raise

60 minutes on treadmill later this evening.

Today's a very limited carb/calorie day for me today, as will be tomorrow. I'm curious how much of a change can be made over a few days so I'm drinking a ton of water and hitting the highest calorie-expensive exercises I can think of to see what happens. It's fun to play.

Day 91:

Yesterday's cals:

In:     1354 (29 carb, 33 fat, 38 protein)
Out:  2805
52% deficit

Today's stuff:

AM: 41 minutes treadmill

PM: Legs

8x8 Quaddie
8x8 Leg curl
8x8 Squat
8x8 RDL
8x15 Seated calf

Day 90:

Yesterday's cals:

In:     1120 (25% carb, 22% fat, 53% protein)
Out:   2750 (est)
59% deficit

Estimated cals out since I forgot my fitbit in the garage after my workout, duh!!!

Today's workouts:

AM:  44 min treadmill

PM: Upper Body
8x8 DB bench
4x8 pullup
4x8 rev. pulldown
8x8 Arnold press
2x8 rear delt raise
8x8 drag curl
8x8 tri press
8x8 ab circuit

65 minute treadmill

Wow, been busy and missed a few days posting, my bad!!

In brief, Tuesday and Wednesday I used for maintenance days heading into the last week or so. Calories were 2500 and 2850 respectively and calorie output was roughly even with those. (accidentally let the fitbit run out of gas sometime Wednesday afternoon so I have to guestimate)

Hit legs on Tuesday and yesterday was chest/back. Double cardio with no weights today as I'm planning to move to a full-body routine and hit everything every other day to try to get this freaking belly fat to go away. Wish me luck!!

WEEK 12 PROGRESS:

Stats look better than the pics this week. 3 days sick as a dog and still not feeling well (if you couldn't tell from the pics, lol)  And yes, Doofy got into one of my shipping boxes right before I took these. Such is life.

Looking forward to a productive last 2 weeks as I break out the hammer and chisel and see how much I can get myself down to before the final gun.

DAY 84:

Yesterday's cals:

In:     1220
Out:  2469
50% deficit

One thing I don't think I've posted is that for the past several days I've cut my protein intake by 50-60%. Not sure why, but when I have the flu or something, lots of protein just doesn't seem to sit well for me and as I wasn't able to do any activity the last few days, I figured keeping a tighter reign on total calories would hopefully shake things up a bit.

Today's workouts (Shortened a bit because I'm still sick, but productive nonetheless methinks)

Chest/Biceps

DB Flye:   8x8
Strap pushup:  6x8
X-over    6x8
Drag curl: 6x8
Pr. Curl:  6x8
Conc. Curl 6x8

Nose finally stopped running a bit, sinuses are about 50% better than yesterday. Only light dizziness and lightheadedness due to congestion. Kind of wanted to hit some cardio toninght, but I think I'll be fresher with another day's rest. Did enough to keep the muscles active today so hopefully tomorrow my strength and energy returns somewhat to normal.

Day 83:

Yesterday's cals:

In:     1220
Out:  2469
51% deficit

OK, day 3 or so of "attack of the URI." I can deal with the coughing, sneezing, runny nose, blah blah just fine but the constant dizziness and lightheadedness from the congestion made training today not too wise. Got a whopping 10 minutes on the treadmill today before I started tripping over my feet and such. If there's no improvement by tomorrow afternoon I'll stop being stubborn and get some decongestant or something. Either way, I'll be hitting it tomorrow as best I can.

DAY 82:

Yesterday's cals:

In:     812 (38% carb, 22% fat, 40% protein)
Out:  3340
76% Deficit

(Had a cold or something last few days. No appetite, clogged sinuses, blah blah)

Today:

No official workout. Lots of general walking and housework. Figured it'd be better to get past the worst of this cold or flu instead of overdoing and making it worse like I usually do.

DAY 81:

Yesterday's cals:

In:     1550 (31% carb 18% fat, 51% protein)
Out:   2575
40% Deficit

Today's activities:

AM:
10min heavy Airdyne
43 minute treadmill 3.9mph

PM:

Back/Abs

8x6 Pullups
8x8 DB row
8x8 Pulley row
8x8 Pulldown
8x8 St. Arm pullover
8x8 Double crunch
8x8 pulley weighted crunch
8x8 leg raise

61 minute treadmill 3.9mph

DAY 80:

Yesterday's cals:

In:     1496 (27% carb, 22% fat, 51% protein)
Out:   3775
60% Deficit

Well, after yesterday's little deficit-fest, today will end up being a little more reasonable. Good news, I was able to do Arnold presses for the first time in weeks, so that made me happy! I need all the weapons I can squeeze into my arsenal these last few weeks and that's a biggie for me.

Today's stuff:

AM:  30 minutes treadmill 3.9mph

PM: Weights: Shoulders/triceps

10x8 Arnold press
8x8   lateral raise
8x8   bent raise
8x8 Tri pressdown (strap)
8x8 skullcrushers
8x8 DB kickbacks

Tomorrow's a double-cardio day along with back and belly, so just a single cardio session today. Stalling out on the fat loss gets more difficult to avoid for me, but I got below that 12% barrier 2 weeks ago, so that gives me hope that I've got it figured out to strip off that stubborn last 10-ish we hear so much about.

Day 79:

Yesterday's cals:

In:     Hmm.. Weird. All my MFP entries for Sunday are gone. Cals in was in the neighborhood of 1500 so I'll go with that.

Out: 2643
43% Deficit (estimated)

Today's stuff:

AM:
10 minute HIIT on airdyne followed by
51 minute treadmill 3.9mph

PM:

Chest/Biceps

8x8 DB Flye
8x8 Suspended incline pushup
8x8 cable x-over
8x8 Drag curl
8x8 Preacher curl
8x8 Concentration curl

Late PM:

55 minute treadmill 3.9mph

WEEK 11 PROGRESS:

Numbers say I'm improving, but I'm not seeing as much going on in the ab/oblique area as I'd like to at this point. Final 3 weeks are all about wringing every last bit of fat out that I can, so I guess it's time to step up and show and prove!!! Got my plan in place, and it'll be followed to close out this summer strong.

Day 74:

Yesterday's cals:

In:     1490 (28% carb 24% fat 48% protein)
Out:  2944
49% deficit

Today's stuff:

AM: Lotsa walking around and playing with the car, no treadmill.

PM: Back

6x6 pullups
8x8 DB row
8x8 Pulley row
8x8 Wide-grip pulldown
8x8 Stiff-arm pulldown

First time doing pullups this challenge, felt good. Then I went back and looked, 38 sets for one bodypart??? That's new, even for the 8x8 routines. Oh well, methinks I might be a wee bit sore tomorrow.

Day 73:

Yesterday's cals:

In:     1644 (32% carb 41% fat 27% protein)
Out:   3337
51% deficit

Today's stuff:

AM: 41 minute treadmill 3.9mph

PM: Shoulders/Triceps/abs

8x8 Lateral raise
8x8 rear delt raise
8x8 Tri press
8x8 DB kickbacks
Hanging leg raise/roman twist circuits

Finding work-arounds for the shoulder's getting interesting, but got a good workout in anyway. Tri's are fried and progressing nicely with the hanging leg raises, yay! Read something about a 100 pushup/200 situp workout thingie. That looks... interesting. Maybe later. Kinda curious how many regular pushups and situps I can do at this point.

Day 72:

Yesterdays cals:

In:     1275 (21% carb, 21% fat, 58% protein)
Out: 2876
56% Deficit

Today's stuff: My son's birthday's today, so bonus post-workout carbs in the form of birthday cake -- sue me!! First day back to school too, so I get the house to myself during the day again, yay!!!

Workouts:

AM:  44 minute treadmill 3.9mph

PM: Chest/biceps

Incl. strap pushups:  8,8,8,8,8,5,4,4
Cable x-over:   8x8 (doubled the weight from last time, yay!)
Drag curl:       8x8
Preacher curl: 8x8
Conc. curl      8x8
Situps: x50

Working around the damn shoulder's a pain, but good workout. Remember kids, ice is your friend!!!!

Edit: threw in another 45 on the treadmill before bed. Ridiculous amount of fat in that birthday splurge....

Day 71:

Yesterday's cals:

In:     1451 (29% carb, 15% fat, 56% protein)
Out:  3191
55% deficit

Parts held up pretty good after yesterday, so today was on to legs! And yes, I'm very much appreciating the handrails on my stairs today....

Workouts:
AM:
10min HIIT on Airdyne
43 minutes steady-state @ 3.9mph

PM:
Legs, legs, legs....

8x8 Quad-blaster
8x8 Squat
8x8 Leg curl
8x8 RDL
3x15 Lunges
Situp/leg raise circuit

Late PM:
45 minutes treadmill @3.9mph

Feeling tired, but I'm going to sleep oh-so-good tonight!

Day 70:

Yesterday's cals:

In:    2442 (estimated)
Out: 2506
No deficit

Yesterday's notes:

60 minutes on the treadmill in the am, 20 minutes on the Airdyne in the evening, light and easy day.
No weights, just getting the shoulder moving. Went to a friend's wedding reception last night, so I had to guestimate the calorie counts as best I could.

Today's workouts:

50 minute walk first thing in the am, 3.9mph, 1% incline

Back/triceps today:

Straight-arm pulldowns:   8x8
Underhand lat pull:          8x8
2 dumbell bench row:     8x8
Low pulley row:             8x8
Tri press w/strap:           8x8

43 minute treadmill after workout, 3.9mph, 3% incline

20 minute steady-state Airdyne cycling

Felt good, especially considering today's a low day. Legs tomorrow, so preparing for duck-walks on Wednesday....

WEEK 10 PROGRESS:

Well, happy with this week's results on paper. Not seeing the results in the pictures I want to see yet, but patience never was one of the things I'm known for.

Dropped 3 pounds of fat this week and had a negligible gain in lbm, so I'll call it successful and continue on. If I can maintain results like this week's, I'll definitely hit my goal for the challenge. Then let the cards fall where they may, I'll know I've done everything I could to look the best I'm able to this summer.

Picked up an Airdyne exercise bike a few days ago at the suggestion of my friend Rick, and it is definitely something that I'll be keeping in my arsenal. Thing kicks my butt!!!!! Reminds me of how far I still have to go. I like that!

 And a bonus one with the ghetto overhead lighting. And yeah, I need to clean that mirror!!!!