DAN1977 - Log

[dan1977]

So I recruited DK's services to get in some sort of descent shape. I'll try to keep my logging steady from this thread. I will not provide too much details though since I think this is Dk's ownership.

I started on Monday, September 12, 2011. It's been almost 2 weeks and am really pleased with results. I must say though, not sure I would of been able to follow strictly and be that consistent with the cardio, dieting and training if I wouldn't be on parental leave. Just trying my best though to make things hold together and trying to keep motivation high.

I had to add an additional training day so I'm on a 4 day split. Cardio is done daily and the plan is to increase gradually. Calories have been increased a lot compared to what I used to take and to my surprised I lost some weight. It was really hard the 4-5 first days to try and ingest that amount of food but now it's seems a lot easier. Metabolism seems to be kicked in high gear. Below are are the weight loss so far. Pretty linear which is good. Some days the weight fluctuates more but as I discussed with DK, this is probably caused because of the sleepless nights. Some nights I have to wake up for the 3 kids (0 to 4 year old), they round robin.... lol

Monday, September 12, 2011 189.4
Monday, September 19, 2011 186.2
Saturday, September 24, 2011 184.6

Schedule is pretty full. I can only do cardio on an empty stomach on the non-training days. On training days, I do it post workout.

So schedule is like this:

Training days (Tuesday to Friday):
-----------------------------------------
3:30AM: meal 1
4:30AM: Gym (training + cardio)
6:30AM: meal 2
9:30AM: Meal 3
12:30: Meal 4
15:30: Meal 5
18:30 Meal 6


Non= Training days (Tuesday to Friday):
-----------------------------------------
6:00:Cardio
7:XX: Meal 1
10:30: Meal 2
12:30: Meal 3
15:30: Meal 4
18:30 Meal 5
21:30 Meal 6

So far DK is responsive and available to any questions/regards I have. I am very pleased. Will try to update at least once a week.

[JacktheThriller]

pics pics pics lol

[Delt King]

To be honest with you dan i didn t expect the kind of weight loss we ve had so far. i was trying to determine a baseline after putting together the plan and thought at best you would remain stable and i d have to cut stuff after the first four days. surprise surprise. now you also started on creatine and increased weight training volumes so likely muscle memory would ve brought back some forgotten muscle. actual fat to lean muscle ratio may be better than imagined. anyway thats all just conjecture at this point. keep hitting it hard bro you re doing very well. (man i wish my meal plan looked like yours though lol)

[dan1977]

JTT at this point, it's pointless for me to post out pictures. I have nothing to compare and really don't match the quality of physiques on this board. No need to embarass myself. =P Give me a couple weeks to see if I can hold on and make some noticeable improvements and I MIGHT post the pics.

DK, I almost skipped out cardio yesterday and thought I'd do it all today. I was guilt-tripping too much and did it. lol I guess that's the point to using an outside resources for help.

[Andre Gregoire]

Dan you should post the before and after pics once this is over. Commit to it now and it will make you work that much harder.

[Delt King]

2 week in pic update shows improvement already IMO. Once there's more dramatic of a change i'd advise Dan to post em up. (you can do that blur your face thing lol)

[dan1977]

Well I can't really see any difference visualy but I do feel better. Trainings are awsome and weights are up which is a good thing. And Andre, you don't needs pics, you see me everyday day at the gym.

[dan1977]

Sunday, Oct. 2, 2011: 183.4

Going on 30min. cardio and starting to cut down carbs this week. Anxious to see the difference, especialy on the energy level.

[dan1977]

Sunday, Oct. 9, 2011: 180.0 - 4th week completed.

Minor visual change (spouse has told me I lost some love handles and it's showing, this is good 'cause I usually get no feedback). Energy level and strenght are good and stable. Now doing 35 minutes cardio every day, I need to find some time to sleep... my life is a roller coster.

[Mr Ontario]

You don't get sleep at bed time?


Sunday, Oct. 9, 2011: 180.0 - 4th week completed.

Minor visual change (spouse has told me I lost some love handles and it's showing, this is good 'cause I usually get no feedback). Energy level and strenght are good and stable. Now doing 35 minutes cardio every day, I need to find some time to sleep... my life is a roller coster.

[dan1977]

By the time kids are in bed, prep my food and clean the house a little I usually go to bed between 10:30 - 11:00. I wake up at 3:30AM to be at the gym for 4:30AM on workout days (Tuesday-Friday). And some nights kids will take turn waking up.

If I'm lucky enough, I can an extra 1-2 hours sleep in the afternoon when the baby is sleeping. Just saying the lack of sleep is probably counter productive.

[Andre Gregoire]

By the time kids are in bed, prep my food and clean the house a little I usually go to bed between 10:30 - 11:00. I wake up at 3:30AM to be at the gym for 4:30AM on workout days (Tuesday-Friday). And some nights kids will take turn waking up.

If I'm lucky enough, I can an extra 1-2 hours sleep in the afternoon when the baby is sleeping. Just saying the lack of sleep is probably counter productive.

Lack of sleep is definitely counter productive but you got to do what you got to do. Definitely not like when we didn't have kids but your doing great buddy. Keep it up.

[dan1977]

Sunday, Oct. 30, 2011: 175.2

Plan for this week is 5 lower carbs day. I'm allowed a cheat meal tonight, this will definitely be the highlight of my week!!! Thank you DK!

Strenght is still up, increased about 15-25% on all lifts since the beginning the program. Up to 50 minutes cardio daily for this week. One of my goal was to fill healthier ad have more energy for my kids so I can check that goal out because that was is already achieved.

Totally out of topic but my kid was able to drive is bicycle yesterday without the training wheels, he's 4.5 yo. Life has really blessed me...

[dan1977]

Friday, Nove 18, now down to 170.6 this morning. Carbs have been reduced to about ~115gr/day with cardio @ 1 hour day.

Having big trouble controlling my mood swings and starting to affect the family relationship. I am getting ridiculously impatient and hacing a hard time reasoning even though I know I'm being an ass....
Any advice???? I had set a goal of 16 weeks initially to lose some bodyfat. I'm satisfied with what I've achieved and results are better than what I expected so I really don't want to quit but the wife isn't really happy right now. I only have 6 more weeks to go.

Also on a side note after discussing with my training partner Andre_Gregoire, I ran two accutane cycles (4 months each) in 2002 and am wondering is this might of caused to lower my natural testosterone permenantly. I have an appointment on December 8th with my new doctor and will ask her to run a blood test and see where things stand. Maybe I'm just being paranoid but I really have most of the symptoms from low test or again maybe I'm just being hypchondriac as usual...

[Delt King]

Friday, Nove 18, now down to 170.6 this morning. Carbs have been reduced to about ~115gr/day with cardio @ 1 hour day.

Having big trouble controlling my mood swings and starting to affect the family relationship. I am getting ridiculously impatient and hacing a hard time reasoning even though I know I'm being an ass....
Any advice???? I had set a goal of 16 weeks initially to lose some bodyfat. I'm satisfied with what I've achieved and results are better than what I expected so I really don't want to quit but the wife isn't really happy right now. I only have 6 more weeks to go.

Also on a side note after discussing with my training partner Andre_Gregoire, I ran two accutane cycles (4 months each) in 2002 and am wondering is this might of caused to lower my natural testosterone permenantly. I have an appointment on December 8th with my new doctor and will ask her to run a blood test and see where things stand. Maybe I'm just being paranoid but I really have most of the symptoms from low test or again maybe I'm just being hypchondriac as usual...

This week may end up better as we hit full on Keto. Stick with it man. Get her some flowers lol. :greet. Oh take her to dinner this weekend...get a sitter for the kids and get yourself a big juicy steak (no potatoes), with a salad and side broccoli.

[dan1977]

Wed, Dec 28, 2011.

I'm now weighing 158.4 on empty stomach. I haven't been this light in a really long time and it feels awsome. Although diet and cardio (90 minutes daily) is really demanding right now, I feel like I have more energy than ever. Also my first time on low carb dieting without headache and feeling lethargic. DK's gradual transition seems to have worked wonders for me.

I visited work last week and colleagues were in a state of shock when they saw me. Looks like I've changed much..lol Same thing with the family on Christmas day.

Now only 7 days left and I'm done. I will try to maintain after that. Probably do some reverse dieting to increase calories gradually. I will also try to maintain cardio at ~20 minutes daily.

[Delt King]

Wed, Dec 28, 2011.

I'm now weighing 158.4 on empty stomach. I haven't been this light in a really long time and it feels awsome. Although diet and cardio (90 minutes daily) is really demanding right now, I feel like I have more energy than ever. Also my first time on low carb dieting without headache and feeling lethargic. DK's gradual transition seems to have worked wonders for me.

I visited work last week and colleagues were in a state of shock when they saw me. Looks like I've changed much..lol Same thing with the family on Christmas day.

Now only 7 days left and I'm done. I will try to maintain after that. Probably do some reverse dieting to increase calories gradually. I will also try to maintain cardio at ~20 minutes daily.

Down a bit over 30lbs in just over 3months time...Another CanadianMuscleTeam.com success story. You did awesome Dan! Eating low carb should be a lifestyle now. The days of gorging on vast amounts of carbs are a thing of the past- except on your refeed meals (even in offseason mode). I'm proud of what you've accomplished and hope you are too. Congrats.:beer

[Talo]

Good job guys !

[dan1977]

Down a bit over 30lbs in just over 3months time...Another CanadianMuscleTeam.com success story. You did awesome Dan! Eating low carb should be a lifestyle now. The days of gorging on vast amounts of carbs are a thing of the past- except on your refeed meals (even in offseason mode). I'm proud of what you've accomplished and hope you are too. Congrats.:beer

You're right about that. No more binging on carbs. Even on the cheat meals, I don't feel satisfied anymore. I'm always anxious to get back to strict eating. Seems like my bad habits are things of the past. I'll stick to veggies and All Brans, love that stuff.

[aznaro8]

Nice work man! Any before/after pics?

[dan1977]

I will complete the 7 days remaining and provide some.

[GYMBRAT]

great stuff here, grats guys!

[dan1977]

So like I said, I'm posting my before and after. Nothing spectacular to what the people here look like but hey....

Before Pics: September 6, 2011
After Pics: January 14, 2012

To resume, supplements used was Protein Isolate (canadaprotein), fish oil caps, creatine (5gr. daily), 1 x ECA stack daily with the last 4 weeks at twice daily (1 caffeine + 3 x 8mg ephedrine). Child Aspirine only on the first hit.

As far as I'm concerned, I'm very happy with my results. My goal of feeling healthier and having more energy on a daily basis has been reached. I literally feel like I'm 20 again.

I almost quit a couple of time in the middle of the program. I realised this might not of been the best time in my life to do this. I'm 34 yo with 3 young kids and a shit load of responsibilities, what the hell was I thinking of???? But I refused to quit and decided to finish. I must express some gratitude to DK and Andre_Gregoire from this forum for the ongoing mental support. Thanks guys.

Lessons learned: I did this naturally this time around but would probably super supplement in the future if I were to re-attempt this experience. Results could of been achieved faster and look would of been different I assume. As much as I would love to have a bodybuilding physique, I realised it's an unrealistic goal for me. I don't have the genetics and I don't have the time/patience it takes. Although working out will probably always be part of my life.

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[JMP]

What do you mean nothing spectacular ! Good job man , your efforts were well worth it , listen guys on this board didnt get to look like that over night , it starts with one trip to the gym , then repeat ! Keep it up !

[Delt King]

Very proud of what you accomplished. There are many things you learned and the struggles in your journey to your present state and how you handled obstacles is what you can take away from this exercise. Know that you are among the elite in this world who have the ability to take control and not be controlled.

[TT Eric]

Props! One can only feel good after this.

Eric

[aznaro8]

Nice work man! You should be proud of what you accomplished in that short period of time

[Andre Gregoire]

You lost a lot of fat buddy you went from 18-19% range to about 10%. The fact that you did this while having a newborn and a 2 other small children at home is insane not to mention you did this NATURALLY.

Having dieted down both while on gear and off gear I can tell you it's a totally different game, it takes twice as long to get the same results without AAS, clen, t3, lots of stims and ther is no margin of error when you are natural...

I know how hard you worked and you made a lot of progress. Reality is you let your bodyfat get pretty high over the years, just like I have and you can't go from 20% to 4% in 16 weeks it's more like 32 weeks.

Good job, now I have to get my ass in gear.