The Geiszlers

Long Term GOAL (by importance)

Lean, muscular, tanned look. Like a lean heavy lift competitor.

<15% Body Fat

175-180lbs

Bench 3 sets of 10- 305lbs

Squats/Hipsled 3 sets of 10- 450lbs

< 33 inch waist for pant size

Weekly goal August 8th - August 15th

Work out 6 days this week at gym (30+ minutes per session.) Drink at least 100 oz's of water per day. Atkins induction. Doing this to establish the habit of exercise and diet.

Mid-Term Goal September 29th, 2011

Under 190lbs

Current:

217.4 lbs In morning before food (home scale)

38 Old Navy Painters Pants fit loose. 38 inch Levi's 569 fit

Measurement of Weekly Goal:

Going to do 4 days of lifts every week and 5-6 days of running each week.

Mood/Status:

I've really been pushing it for the last few weeks. Kind of had a dip during last week, and fell a little behind on lifts but got all of them in that week and this week. Started to struggle with running, I did 6 days the first week and 4 days last week, I'm going to try to hit 5 days of running this week. I went from 2 miles to 3 miles each session last week. Broke my first weight plateau, I was stuck at 219.4-220.4 for over a week and now am starting to lose again. I had to start eating more, which is a little weird as I wasn't really that hungry. I'm still motivated, don't know if I'll meet my midterm goal of 190lbs but I'm going to still attempt.

First Day of a New Life.

I've done it before, I want to do it again, but better, smarter, sexier and to last a life time, this time.

I'm talking about my weight/fat loss plan, health plan, fitness plan or whatever you want to call it for those of you not catching on by the category or link names.

GOAL (by importance)

Lean, muscular, tanned look. I don't want to look like a skeleton like Lance Armstrong but I like to look more muscular than most but not quite the gorilla look either. Like a lean heavy lift competitor.

Here's a potential after photo, maybe like this without so many veins.

<15% Body Fat

175-180lbs

Bench 3 sets of 10- 305lbs

Squats/Hipsled 3 sets of 10- 450lbs

< 33 inch waist for pant size

Plan:

Atkins and after a week start by doing 45 mins/day, 5 days/week of Intense aerobic activity. I will stay on induction until I hit 200lbs, then I will start adding 5 grams/day of carbohydrate of healthy vegetables. Once I weigh 180lbs I plan to start heavy lifting 4 days/week while continuing the aerobic activity. I will add some more fruit once I'm doing heavy lifts. I will be down to 180lbs by New Years day. I plan to reach my lifting goals, and body fat (while maintaining weight goals) by June 1st 2011. I will remeasure everything and reset with new goals including participatory goals like doing a 5k or half marathon or entering a lifting competition or something like that around June 1st.

Current:

Pictures are a couple years old and 2lbs heavier and a point higher on Body fat then my current, but pretty close.

<27.5% Body Fat (using work gym electrical current double hand grip)

225.2 In morning before food (home scale)

Bench 3 sets of 10- no clue not starting lifting program right away.

Squats/Hipsled 3 sets of 10- no clue not starting lifting program right away.

38 inch waist for pant size pretty tight.

All done standing like in photo.

Chest, just under armpit: 46.25 inch

Fullest part of chest: 47.25 inch

Ribcage: 43 inch

Upper Arm: 14 inch (extended straight out, or hanging relaxed at side) 15.25 inch (flexed)

True Waist, fully relaxed, no sucking in: 46 inch (exhale) 47 inch (inhale)

Hips: 44 inch

Thigh: 25.5 inch

Food log:

Breakfast: Didn't eat breakfast (shame on me)

Lunch 1pm: 2- 1/4lbs hamburgers (just the meat)

Salad with approx 11g Carb

Dinner: 2- 1/4lbs hamburgers (just the meat)

Salad with approx 9g Carb

Evening Snack: Whole bag of Pork rinds (640 calories, not that I'm counting calories) 0 Carbs

Water: 84oz

Total Carb:

~20g

Mood:

Nausea, tired, a little drained. A normal start for the first two days of Atkins