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  • #31
    WEEK 5 (SAT)

    I did my cardio as usual in the morning- an hour and 10 minutes.

    Today, my family and I went to the "big city" of Newport News, VA. It's about 40 minutes away and that's where we go to the mall, Best Buy, Barnes and Noble, etc. Well, today was a shopping trip of necessity. Our washing machine "gave up the ghost" this week and so we had to go shopping for a new one. I hate to spend money on that kind of stuff, but when I mentioned just buying a washboard and asking my wife if that would do-'s just say that things went downhill from there. So, she got her new washer.

    Since we were out most of the day, I trained my legs at another gym (a much bigger and better one). As far as eating today, I had to pack a protein shake and a couple of chicken breasts along with my raw almonds when we all went shopping. Also, I had to pack my TRAC, Fish Oil, Evening Primrose, and multivitamins. Things went well. This once again teaches me that if you plan properly, staying on track with the diet, nutrition, supplementation and training is managable, even if you are "out-of-pocket" that day.

    Tomorrow is my Off-Day. Monday I will be getting and giving my "End of Week 5" stats and pics. Hopefully, there will be some changes! You guys are doing awesome! Keep on keepin' on!!! And once again, thanks Dave, Mr. G, and MHP for this opportunity!


    • #32
      WEEK 6 (MON)

      Wow! Is it really the beginning of Week 6 already? Time sure is flying! I wish the fat was flying off as fast, but I'm content just to be moving in the right direction. As long as I keep going in this direction, I will get there eventually!

      I did an hour and 10 minutes of cardio at 6 a.m. this morning. After training this evening, I did another 30 minutes. In the mornings, I am walking on the treadmill at a speed of 2.8. This puts my heart rate around 115 bpm. After I trained chest and calves today, I had to scale my speed back down to 1.8 for my heart rate to gradually descend down to under 120 bpm. And still, it was fluctuating between 118 and 120 bpm. I guess when you get your heart rate jacked up from intense weight training, it takes a while for it to come down.

      My training went extremely well today. I am pleased with my strength gains. I was able to get 225 on the Incline Presses for 4 reps. I did 2 sets of Dumbell Presses with 85 lb. dumbells. On the first set, I got 8 reps; on the 2nd set, I got 7 reps. I also increased my weight on the Pec-Deck flyes. All in all, I like the way my strength seems to be going...which is "up."

      Today's diet went "by-the-book." I did my meals throughout the day as Dave's diet spells out, with my cheat meal being tonight. The carnivore that I am, I had what I have come to call "Griller's Delight." (If you have read my previous posts, you'll know that I've already had this for a cheat meal once before.) "Griller's Delight" consists of grilled chicken that has been marinated in Texas Pete Buffalo Wing Sauce. Also, there was grilled Rib-Eye steak marinated in Italian dressing. Added to that was a large, buttery, salty baked potato and massive yeast rolls. All together, it had the makings for one fine cheat meal! And to cap it off, there was a few freshly-baked Toll House chocolate chip cookies with milk. Boy, that was some good stuff!

      If it was ever possible, I'd love to get all of us Challenge participants, Dave, Mr. G, Gerard, Ilir, Jeremy and the MHP team all together to feast on some "Griller's Delight." That would be awesome!

      Well, that's it for today....


      • #33
        WEEK 6 (TUE)

        Things went really well with my training, diet, and cardio today. Here is the breakdown:

        I did an hour and 10 minutes of cardio at 6 a.m. this morning. After training this evening, I did another 30 minutes. My heart rate was still really high after I finish my training. Once again, I had to reduce my speed down to 1.8 for my heart rate to gradually descend down to under 120 bpm. And just like yesterday, it still fluctuated between 118 and 120 bpm.

        My training continues to go well. I am into Week 6 and my strength is still increasing. Most notably, my weights that I use for rowing (both machine and dumbell) are increasing. And what is interesting is that I am actually starting to see a vein here and there start to pop out when I am exerting myself during my sets. For someone who wonders if they actually had any veins, that was awesome. There are actually some tucked away under those layers of fat!

        Today was another "picture-perfect" day on Dave's diet. I got up this morning weighing 2 more pounds than yesterday, but I figured that was just temporary weight gain due to last night's cheat meal (at least I hope so!). But as far as the diet goes, everything was strictly right down the line.

        Well, that's it for today. Tomorrow morning after I do my cardio, I am scheduled to go by the Dr.'s office to have some blood work done. I want to see where my thyroid levels are (since I suffer from hypothyroidism). I want to make sure that they are in the high end of the normal range (especially while I'm doing this Transformation Challenge). Also, since I'm getting stuck with a needle, I'm going to go ahead and get a few more tests (cholesterol, liver enzymes, etc.) just to make sure everything is working as it should. Until tomorrow....


        • #34
          WEEK 6 (WED)

          Today was my Off Day on Dave's workout rotation. Though I was off from weight training, I was definitely "on" as far as my cardio. I did a session of cardio this morning (1 hour and 10 minutes) and then went straight from the gym to the Dr.'s office. I had some blood work done to determine my thyroid levels (since I have hypothyroidism). I want to insure that my levels are optimal. I'll report what my levels are when they come in.

          In addition to my morning session of cardio, I also did another hour of it this evening (since I didn't have to weight train). It all went well. (I am forever indebted to podcasts). I finished listening to No Bull Radio this morning on the treadmill.

          The diet was "spot-on" today. No mistakes and definitely no cheating! Everything's going well. I am encouraged to be doing this Challenge with you guys! Keep on keepin' on!!!!


          • #35
            WEEK 6 (THU)

            Today was an awesome day of dieting, cardio, and training. I basically did two cardio sessions again today- a 6 a.m. session of 1 hour and 10 minutes and a 4:30 p.m. session (after training) of 30 minutes. I hope with a little more cardio wherever I can squeeze it in, that I'll drop body fat quicker.

            My diet was exact. I have gotten into such a routine with Dave's diet, that it is basically a "no-brainer." It seems that I just "instinctively" know what to eat and when to eat. I can even almost eye-ball a chicken breast and know how to trim it down to 6 oz. without having to measure it (almost!).

            My training was GREAT today! I love training arms. I love a workout split that has bi's and tri's on the same day. Man, when those puppies get all pumped up from that TRAC and all that blood from those sets and reps, they feel like they're about to explode! I love that feeling!

            Another great thing about today was what is pictured below....can anyone say "Christmas in January?" Thanks MHP!!! You guys are GREAT!!!! I deeply appreciate what you are doing for us. (Thanks, Ilir, for sending chocolate Probolic!!!!)
            Attached Files


            • #36
              WEEK 6 (FRI, SAT, SUN)

              As you can tell, I'm a bit behind on my postings. I'll sum up the last few days:

              This day of training was awesome. I got to hammer my delts and traps! My strength continues to go up on shoulder presses, though ever so slightly. I got up to 3 reps with 225.

              The diet was clean.

              I did a morning cardio session (1 hour, 10 mins.) and then an evening cardio session after training (30 mins.).

              As much as I dreaded it, I bombed my legs. My poundages stayed relatively the same. I did not seem to have as much energy on this day when I trained (even with the TRAC). I think it is due to me incorporating an evening cardio session for the last few days. I don't think my body has grown accustomed to a morning cardio session, an evening weight training session, and then another cardio session in the evening. I think it will get better (hopefully).

              I didn't do a cardio session after legs because I could barely walk.

              The diet was "spot-on."

              Today was my Off-Day. I have kept the diet clean today.

              Well, tomorrow is the day I post my "End of Week 6" pics and stats. It's also the evening I get my cheat meal. I'm looking forward to it! Until then....


              • #37
                WEEK 7 (MON)

                Today was a good day for the cardio, training, diet.....and CHEAT MEAL!

                I did 1 hour and 10 minutes of cardio at 6 a.m. I also did a 45-minute session after I trained.

                Today, I trained my chest and calves. Again, my strength improved a bit as I handled 225 for 4 reps on Incline Presses and the 90 lb. dumbells for 2 sets of 8 reps. Things are continuing to progress well as far as my training.

                The diet was just as it should be. For my last meal (Meal 6), I had my cheat meal. I'm not sure what my carb count was, but this meal was messy. Trying to keep in mind that the design of this meal is to shake things up metabolically (yeah, that's why I ate what I did!), I ate the following: 2 Whopper Jr.s with heavy mayo from BK, 1 medium fry from McDonalds, a 4 pc. chicken nugget from McDonalds, and a chocolate sundae. Wow, do I feel lethargic! Well, I am going to fall into the bed and start it all up again with cardio in the morning. Hopefully, I'll be able to sleep off this blood sugar spike!


                • #38
                  WEEK 7 (TUE)

                  Today was another good day for the cardio, training, and diet. It was really uneventful...which is a good thing when you are dieting!

                  This morning, I did a 1 hour and 10 minute cardio session at 6 a.m. Added to that, I also did a 40-minute session after I trained.

                  I trained my back today. My strength stayed pretty much the same, but I got a tremendous pump in my lats. It was a great feeling!

                  My eating went straight down the line with what Dave has prescribed. I love this diet! Here at Week 7, it has become routine for me.

                  Well, that's about it for today. It was another good day in Palumbo / Mr. G. / MHP land!!! I appreciate all the encouragement and support on this board! You guys are awesome!!!


                  • #39
                    WEEK 7 (WED)

                    Tonight's entry will be pretty brief. For starters, my diet went just as it is prescribed- there was NO cheating. As I have stated before, I really appreciate Dave's diet. It really is easy for me to stick with (knock on wood).

                    Today was my Off Day, so instead of doing my weight training, I just threw in an additional cardio session. In all, I did about 2 hours of cardio today. (What a blessing podcasts are! Is there any way NB Radio could be done 5-days-a-week?)

                    Well, that's about it. It is pretty uneventful, but I was faithful for another day...and that's what counts! It was encouraging seeing the changes in Big Jim and Big Redd's pics. You guys are animals! You both are making great changes. You guys in this Transformation Challenge inspire me. Keep on keepin' on!!!!


                    • #40
                      WEEK 7 (THU & FRI)

                      Okay, I am going to have to do a combo since I didn't get around to posting last night.

                      The cardio for both days was almost identical. (Well, actually the a.m. sessions were identical.) On both days, I did 1 hour and 10 mins of cardio at 6 a.m. and then on Thursday, I did 45 minutes of cardio after I trained. Today (Friday), I did 30 minutes of cardio after training.

                      Yesterday I hit my arms and today I hit my delts/traps/calves. I really enjoyed both training days (mostly because I enjoy hitting those bodyparts). My strength overall stayed the same and I got really good pumps on both days (thanks MHP for the TRAC!).

                      My diet has not deviated. Although I must admit that a lengthy conversation about the Golden Corral got me craving some of those HUGE yeast rolls; but instead of giving in to the temptation, I just ate my next prescribed meal and then later went to the gym and trained like business as usual.

                      You guys are doing great!!! Keep on keepin' on!!!


                      • #41
                        WEEK 7 (SAT)

                        I'll be brief because I am posting so late (at least, late for me). I did 45 minutes of cardio today, I trained my legs, and my diet went well. Well, that about covers it. See, I told you it would be brief.


                        • #42
                          WEEK 8 (MON)

                          Today was a good day of cardio, training, and diet. I did 1 hour and 10 minutes of cardio this morning at 6 a.m. I also did 1 hour of cardio after I trained.

                          My training went really well today. I trained chest and calves, and I saw a slight climb in my poundages (225 x 5 reps on Barbell Inclines; 90 lb. dumbells x 8 reps on DB Inclines).

                          My diet was textbook today...even down to the last meal of the day, which was my cheat meal at The Golden Corral. Wow, am I full!

                          I will be posting my pics and stats tomorrow morning. Keep on keepin on, brothers!!!


                          • #43
                            WEEK 8 (THU)

                            Today was a good day of training, cardio, and diet. First of all, I hit an hour and 10 minutes of cardio this morning with another hour-long session after my workout.

                            Today, I trained my delts. My strength continues to rise, though the gains are small. Still, I'll take them. I am up to doing 185 for 4 reps on Smith Machine behind-the-neck presses. And I am doing 3 plates per side on shrugs. I have to go a bit lighter than I'd like on my laterals because I try to do these extremely strict, forcing the delts to do all the work.

                            My diet continues to go well. There's nothing much to report with that except that it was according to plan (thanks Dave!).


                            • #44
                              WEEK 9 (MON)

                              Well, it was good to be back to the same routine in the same home and at the same gym. I really had a good bump up in my poundages. On the whole, all of my lifts went up around 10-15 reps as I worked my chest and calves today. I did 255 on Inclines for 5 reps. I got the 95-lb. dumbells for 2 sets of 8 reps. Maybe it motivated me when Aaron told me he was handling the 150-pounders!

                              My diet went well today. It was good to be able to eat regularly as scheduled without having to do a lot of pre-planning (and sometimes pre-packing) like I have been doing all of last week when we were out of town.'s good to be home.


                              • #45
                                WEEK 9 (TUE)

                                Today was another good day of training and dieting. I have to make this post brief and to the point: Training was fine. I trained my back and really got a good pump in my lats. My poundages in pulldowns and rows are staying the same.

                                The diet was textbook today. Like I said before, it sure is good to be back home and be on a good, consistent schedule and not have to be constantly thinking ahead to wonder if I need to prepare/pack food ahead of time.

                                I got my body fat checked today and the news was good. According to the measurement, I dropped from 26.3% to 25.7%. I'll take it!!!!