Werns Workout - a diary

[wern]

I am creating a sort of diary/journal, like G Spot has made. I am doing it to motivate you, as well as to keep myself grounded with my current workout and eating lifestyle.

I have been dieting and working out for about a year now. I didn't write down the date that I started, but I am sure it was around September last year. Since I have been dieting on and off for many years, this was, as far as I was concerned, just another stab at losing weight.

If I had had an inkling of the success I would have with this diet, I would have written dates, taken starting pics, taken complete body and fat measurements and even held a press conference.

What I do know is this:
Starting weight - 81 kg (178 pounds)
Starting waist - I assume this, since I once measured my waist at 81kg, and it was about 109 cm (43 inches)
Body Fat% - unkown although I did get a result of 30% on one of those fat measuring scales, but apparently their measuring method isn't proven to be accurate.


Current weight - 61 kg (134 pounds)
Current waist - about 74 cm (29 inches)
Current body fat %, as measured with ACCUMEASURE 3000 - 11%

Total weight loss: 20kg (44 pounds)
Total body weight lost as a percentage = I have shed 25% of my original weight

Here are the only photos I can find that portray how fat I was at just below 81kg:
http://www.geocities.com/the_general.rm/beforestart.jpg
http://www.geocities.com/the_general.rm/beforestart1.jpg

Here are some progress photos

March 2008 (6 months into diet) - weight 70kg (154 pounds)
http://www.geocities.com/the_general.rm/march1.jpghttp://www.geocities.com/the_general.rm/march1a.jpg


Aug 2008 - weight 63kg (139 pounds), body fat % around 14%
Since I am a hairy bastart, it is difficult to take a pic that shows the contours properly, so I had to use lighting to accurately show my muscle development.
http://www.geocities.com/the_general.rm/aug15a.jpg


September 2008 - weight 61 kg (134 pounds), body fat 11%
These were taken with a crappy camera. 1.5mega pixel on a mobile phone, so it is blurry. Still, I think it shows that there is hardly any body fat left.
http://www.geocities.com/the_general.rm/sep15.jpg
http://www.geocities.com/the_general.rm/sep15a.jpg

Here is a better quality shot:
http://www.geocities.com/the_general.rm/muscles.JPG

My goal at this point is to lower body fat below 10%. Ideally I would like to achieve 6-8%, which I believe is likely to happen, since I have been eating the same way for months now, and so my diet and exercising is a habit now, not something I have to will myself to do. The hard journey, as far as I am concerned is already over.

[G-Spot19]

Damn! Great job wern. That is very impressive. All the respec in the world mate. :shock:

Also, good to see a face (sort of) to you after all these years.

Also, you have already come so far, i'm sure you your goals are right around the corner. DAMN IMPRESSIVE!

[wern]

Heh, thanks. I have already seen your full face, if you remember my photoshopped version of it. It's probably in your diary somewhere :mrgreen

I still have the original:
http://www.geocities.com/the_general.rm/wtf.jpg

Also, you have already come so far, i'm sure you your goals are right around the corner. DAMN IMPRESSIVE!

I don't have far to go, but it's a very very slow process at this point. But because I am already at such a low fat percentage, I don't feel frustrated or like giving up. I have achieved the thing I have been aiming for for so many years.

[G-Spot19]

:lol::lol::lol::lol:
I still have a hard time finding my face in that pic:lol:

I know where its at, I just have trouble looking over there:lol:

[G-Spot19]

:lol::lol::lol::lol:
I still have a hard time finding my face in that pic:lol:

I know where its at, I just have trouble looking over there:lol:

I know you will get to your final goals. We got three workout diaries now. I think I will make our index now :lol:

[metallicarocks05]

:lol::lol::lol::lol:
I still have a hard time finding my face in that pic:lol:

I know where its at, I just have trouble looking over there:lol:

I didn't see it at first either:lol:

How tall are you Wern?

[wern]

Very very tall - 5" 4 :mrgreen

[G-Spot19]

You fucking giant :evil::evil::evil:

[wern]

People look like ants to me from up here :twisted:

[w3]

wern, very impressive.
Congrats on getting so far! You've really put your all into it haven't you? That is really something that people can really admire.

.. And that picture of G..
DAMN at first I didn't spot the face in there, but god damn I burst out laughing when I finally saw it there. :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:

[wern]

Thanks mate. It has been one hell of a ride!

[G-Spot19]

If that pic was real, i would have been drooling man. LOL
Hey W3, something funny about my face?:lol::lol::lol:

[w3]

Freddiee! :lol: :lol: :D
Noo. Just kiddin'.
I just thought the expression is mighty fine for a picture like that, it's so non reacting.. :mrgreen
And the fact that I really didn't see it there for the first two times I looked at it..
Then, when I really focused, DAMN I burst out laughing when I realized that you really were there.. :mrgreen :mrgreen :lol: :lol:

[G-Spot19]

:lol::lol::lol::lol:
Damn if my expression would be non-reacting if that pic was real. It would probably be a XXX rated pic. She is hot as hell :lol::lol::lol:

[Codzilla]

Wern thats an incredible achievement you should be really proud of yourself!!! Keep it up. The hardest thing im finding about working out is the diet side. But hey i think im getting there too. Great inspiration Sonic!!

[wern]

Thanks :D
If you are trying to lose fat, try the Keto Diet (http://forum.bodybuilding.com/forumdisplay.php?f=61&daysprune=30&order=desc&sort=views)

[G-Spot19]

Dude you are so my inspiration when i work on cutting.

[wern]

Wow. That definately makes this thread worth the effort. I don't like to show off, so if I can inspire people then I won't feel like a tool for posting this thread :mrgreen

[The Big Banana]

Nice one Wern! I have to say, this is more than an improvement, it's like a complete transformation. I notice you mentioned the Keto diet. Is this what you're using? Do you have a weekly meal plan? Also what is your current exercise routine? You've probably already answered all these questions in other threads, but I haven't been around for a while.

[wern]

I'm using a variation of the Keto diet. Here are the variations:
- I try to consume organic fruit & veg
- I have a carb day every 3-4 days, in which complex carbs are consumed with every meal until around 3 pm. My complex carbs on this day come mainly from veggies, such as sweet potato, corn, peas and beans
- I usually start the day with a serving of complex and simple carbs, mostly by having poridge with skim milk, whey isolate powder, and frozen blueberries in it.

The problem with dieting using ketosis is that a lot of the weight lost is water because our muscles empty of carbohydrates (glycogen) and each gram of glycogen holds 3 grams of water. A ketogenic diet only works if your body enters ketosis, but the only way to measure that is with keto sticks, which I don't have. And I tried some chemists out and they didn't stock it. I have read that you have to remain of carbs fr a long period of time for ketogenic diets to work. I tried that for abut 4 weeks and I lost 5% bodyweight, but it was mostly water. Then I switched to my current diet and reduced my body fat from around 11.5% to around 10.5% and I could visibly feel the change (you can feel very small changes in body fatwhen you are at this percentage).

Regarding exercises, I don't have a weekly plan. I don't believe in them because they are procedural. I just subscribe to an eating idealogy so that every meal conforms to it. That way, I can maintain my diet even when I am at a friends house, at a pary, restaurant, or travelling.

My exercise routine has been mainly focused on weights and High Intensity Interval Training (HIIT). Recently I started doing the "tabata protocol". I haven't been doing it long enough to notice any direct results. But this week I am going to shun weights and focus on doing at least 4 sessions of Tae Bo.