FAT-OFF, DAY FOUR

Today's weight: 210.75. Another quarter pound and I will have lost two pounds since Monday.

Here I am at day four already. Yes, this can seem like forever when you're looking ahead to the end of the twelfth week! I honestly almost skipped today's workout. Yes, I weakened! I had an orthodontist appointment at 8:00, and I just didn't have the energy to get up earlier. But knowing this blog is being looked at gave me the will to workout after the appointment. Thanks, Internet!

Today we are back to chest and triceps.

The lesson for today is: WRITE DOWN EVERYTHING YOU TAKE IN FOR AT LEAST A WEEK AND KEEP TRACK OF THE CALORIES. You can find calorie charts all over the Internet to help you. If you do this you will quickly see how easy it is to pack on the calories. Remember, you have to burn over 3000 calories more than you take in to burn one pound! So if you're doing this cutting phase I'm in, if you can get it down to 2000 calories you will be much happier in the long run. So far, none of my days have been under 2000.

Stick to the same number of sets and reps today as the first workout. 3 sets of 15, 12, and 10 reps if possible. That's the goal, but if you have to stop at less reps because you bit off more than you could chew, that's okay. Just adjust it next time.

Today's chest exercises: Flat flyes, Incline flyes, Cable crossovers. These are all isolation movements that should be hitting your pectoral muscles HARD, and you should concentrate on squeezing hard all the way, but especially at the top of the movement, and get an extreme stretch at the bottom. Don't go too heavy until you know how it feels at the deep stretching end. You sure don't want to get hurt at this point.

Today's triceps movements: Close grip bench (a mass building movement, of which you should perform one occasionally so as not to lose too much of what you gained in your mass building phase), rope pushdowns, kickbacks. (Perform all with a hard flex at the top of the exercise. Kickbacks should be held a moment at the top, and alternate the rotation of your hand to hit the entire triceps area).

7:10: today I succumbed to the Almond Roca in my drawer and had ONE PIECE. 90 calories
7:30: 12 oz water, all supplements, handful of peanuts, 8 oz milk
9:15: 3 whole eggs, 2 whites, 2 slice of toast with butter, 16 oz water
9:50-10:30 workout
12:00: 1/4 cup protein powder; 1 1/2 TBS peanut butter
12:20: 12 oz water
2:00: 1 TBS peanut butter
2:45: 1 TBS peanut butter (stick to the all natural refridgerated kind)
4:30: 1 TBS peanut butter
5:30: seven inches kolbasa sausage with lots of mustard, 1 clove garlic
6:30: 6 eggs whole, potatoes

Note: mustard is very good for you and can be eaten every day. Eat lots of it, but be sure it's the yellow kind. What's good about it: it's full of the spice turmeric.