So, like a moran, I forgot today was Saturday. My gym closes at six on Saturday. I just realized it. Today is core/legs, so I am going to do some stuff at the house, but it still isn't the same.

As for what I have eaten.... peanut butter toast, fresh pineapple, protein shake, and potato soup. Under 1500 calories for the day. I will probably have some turkey and cheese to up my protein for the day.

I did go out and ride my bike for a couple hours with the kids and played air hockey for an hour. Oddly, the air hockey kicked my butt because I did rotator cuff exercises yesterday and my shoulders are always sore afterwards.

Okay, well I signed up for a contest today. It's the Men's Health Spartacus body transformation challenge. It is a longshot, but basically the contest started on December 21st and ends in March. I took my before picture. I stuck out my gut a little, hoping to make my transformation more impressive.

The winner gets to go to the set and may get a walk on part.

In reality, I don't think I have a shot in hell.... but, it is another way to gain motivation. Getting the body I want will be enough of a prize.

Damn. Good luck, sir!

Did spinning this morning. I'm ****ing digging my preworkout shake. Definitely not a placebo.

10g BCAAs
10g Creatine
10g Glutamine
3g Citrulline Malate
1.5g Beta Alanine
1 package sugar-free Kool-Aid

Shit is the bomb, son. Although, it makes you tingle which is kinda annoying.

Okay, wish I hadn't missed the gym. I decided to do the Spartacus workout. Basically, there are ten exercises.

#1) Goblet Squat
#2) Mountain Climber
#3) Single-arm dumbell swing
#4) T-Pushup
#5) Split Jump- Tears rolling down my face while I pushed through... okay, it was sweat, but I only held back the tears because my wife was there.
#6) Dumbell row
#7) Dumbell side lunge and touch
#8) Pushup-position row
#9) Dumbbell lunge and rotation
#10) Dumbbell push press.

Okay, so you do each exercise for a full minute (as many reps as you can), then 15 seconds rest, then the next. After the circuit, you rest for two minutes and then do it again. You go three times.

Okay, I know for someone like Silock, this is nothing. For me, this is as hard as I have had to push myself in a long time. The weights weren't that heavy, but going at any excercise for a full minute is so freaking hard.

Anyways, this is the workout for the contest, so I am going to do this at least three times a weak with my other workouts.

I finished up with some hip raises and planks. I am spent. I am going to take an ice cold bath to hopefully, reduce some of the soreness I will have tomorrow.

Okay, so are these 'powders' that you can order? And, how much water do you mix with it?

That's a good workout. Definitely one of those resistance/cardio circuits that we've talked about in other threads. Should melt the fat off of anyone fairly quickly, provided the diet is in order.

Yeah, I just order the powders. It's much more cost efficient. Cost about $100 up front, but lasts for 6-8 months, depending on how often you use it (I use it 3 times per week before soccer games or spinning classes). Scivation's Xtend supplement has all of those things in it, except for the Beta Alanine, and costs $90 and only lasts about 2 months.

I mix 30 oz of water with it, because that's as much as my shakers will hold. The entire package of Kool-Aid is supposed to make 2 quarts of liquid, but this ends up being much, much stronger than that. And it has to be. Pure BCAA powder is ****ing disgusting. I've never really felt like puking after drinking workout supplements, but the first time I tried pure BCAA powder, I about lost it. Absolutely disgusting. So, you really need all that powder to cover up the taste. It works, though, because you can't taste anything except really strong Kool-Aid, which is much preferred to the alternative, believe me lol

BTW: I meant to give you props. I read at least an article a day about diet or exercise. Anyways, I am reading more and more that weight training, or resistance training is better at burning fat than cardio. Just want to give you the nod about being right.

Since you are the resident expert..... I normally do chest/tris on Mon/Thurs. I do back/bi's on Tues/Friday. And I do legs on Weds/Saturday.

I have been doing 30 minutes of cardio every day. (other than the last two weeks due to scheduling)

Can I do the Spartacus workout as my cardio? Or do you think I will suffer from overtraining?

Where do you order this from?

Thanks, but I'm no expert. I just share what I learn. This is just a hobby that sucks up the majority of my free time lol

You might. It depends on how much weight you use during the Spartacus workout. Try it, but if you see your lifting performance starting to suffer, then you'll know you're overdoing it.

DPSNutrition or Bodybuilding.com

Both are great sites. Which one I use depends entirely upon how many coupons they send me.

I had a rought night last night. I had to finish up my bible study lesson. (I was filling in teaching the men's Sunday School class)

After my workout, I was starving. I had almonds, and then I had turkey and cheese. Finally, I had a bowl of cereal. I was actually just over 2000 calories for the day, but I was under 1500 for the day up to that point.

I don't lock myself down as much on Sundays. I had 10 Buffalo wings for lunch. No fries. Had peanut butter toast for breakfast.

I just have to make sure to go to bed on time tonight.

Had to stay home all day to wait for the UPS man. Finally made it to the gym around 3, and it was great for a while. About 5, the new New Year's crowd started to trickle in, and that sucked. Lots of people just milling about generally not having a ****ing clue what they were doing.

Didn't eat that cleanly today. Had a friend over to help me build a new computer, and we ordered pizza. I ate 5 slices, I think. That's all I've had today, though, so I'm still good on my caloric intake. Not hungry at all now and won't eat again.

Got to the gym last night. Tri's and Chest. Woke up this morning, and my scale was at a new low (since I started working out). I am down to 188. I am 5'10".

I got to bed late last night, so I am tired. Had a cup of coffee so far this morning. No sugar, but cream. Looking to get amped up to do the Spartacus workout for my cardio.

Tonight is Back and Biceps. Last night the gym was crowded. I told my daughter that we would have to deal with it for the next six weeks. (I am estimating that most will have fallent off the wagon by then.) The good news, is that most are just riding the elipticals, stationary bikes, cross climbers and stair climbers. So, they don't really get in the way over in the free weights.

Logging every thing I eat and counting every calorie is really helping. Even at 2K per day, I am seeing quicker weight loss. Now, I am sure I could drop to 1500 a day and really shred up.... but, I am still more worried about adding muscle than losing fat.

I really think logging every calorie makes you think about everything you eat.

Okay, did the Spartacus workout... circuit training feels like it will kill you.... a good feeling.... once you realize you are dying.

I have had a protein shake, and a bowl of potato soup.