July 21st, 2010:
I've started the Fitness and Nutrition program for a 2nd round recently. My goal is to be at 7% bodyfat by my 40th birthday (September).

You know how I said I canceled my gym membership, well I got a renewal offer from them to renew for a year at 50% off of what I was paying. lol I'm not planning on renewing, maybe in the future if I want to add more weight training to my workouts

If you're interested in the fitness and nutrition program I'm doing just send me an email by clicking here

Antonio

June 16th, 2010:
It's been three weeks since I finished up the first round of the fitness and nutrition program I was doing. I have continued to do some of the workouts and added running. I've been continuing to eat pretty healthy too and the result is I've lost about 4lbs and 3% bodyfat in that time. I plan on continuing to eat healthier and exercising and figure I could be in single digits % Bodyfat by July 4th.


Antonio

June 1st, 2010:
It's been one week since I finished the fitness and nutrition program but that doesn't mean I'm done working out or eating right. I've still been eating good and worked out 6 days this past week. My goal is to get my Bodyfat percentage down into the single digits.


I've added some before and after pics too in case your curious to see the results, just click (or right click over) the pics to see the results.

I also forgot to add the Fit Test before and afters so they are now following this post.

Antonio

> > > >

	Day00 2/23/10	Day91 5/26/10
Resting Heart Rate	68	60
Pull Ups	8	21
Push-Ups	45	76
Toe Touch (inches from)	0	+1.5
Wall Squat	2m15s	5m10s
Bicep Curls	9 reps (45 lbs)	16 reps (45 lbs)
Ins-Outs	41	71
Vertical Leap	Just one step "Jump Ball" style
Standing	84	84
Jump	103	107.5
Leap Height	19	23.5
Heart Rate Maximizer	Jumping Jacks 1m30s quick steady pace 30sec as fast as possible
After Jumping Jacks	170 bpm	165 bpm
after 1 minute rest	136 bpm	121 bpm
after 2 minute rest	118 bpm	105 bpm
after 3 minute rest	109 bpm	97 bpm
after 4 minute rest	105 bpm	95 bpm

May 26, 2010:
Tuesday was the last day of the Fitness and Nutrition program and I have to say I'm very happy with my results. I lost 12 lbs which some people might not be too impressed by, but weight isn't really an important number. The important numbers are the change in body composition. As you can see in my measurement table my body-fat percentage went from around 26% to 12.5%. In other words I lost 25 lbs of fat while gaining 13 lbs of muscle (result 12 lbs loss in weight). Other cool numbers to look at are the changes in the waist and hips of nearly 5 inches and 3 inches. I have to say too that I made these changes while never feeling hungry, in fact for the first month I felt so stuffed that by noon I was not looking forward to eating anything else for the day. Looking past the numbers I'm looking good and just as important feeling good.

As I said at the start my goal is to get in the best shape of my life and this program while just the first step has taken me a very long way to achieving that goal. I have over a 100 days left until my 40th birthday and have no doubt by then I will have achieved my goal by continuing to use this Fitness and Nutrition program.

I don't think I mentioned this at the start but I actually canceled my gym membership before the start of this program. For the cost of about a typical one year gym membership I got this program and the equipment needed for it and will have them for the rest of my life. Not only that but I cut the cost and time traveling to, and hassle (I know people who have had their lockers broken into) of the gym by using this program.

If you're interested in the fitness and nutrition program I'm doing just send me an email by clicking here

Antonio

May 21st, 2010:
I am in my final week which finishes up Tuesday. My weight was down to 173.5lbs at the start of this week and I will take my measurements again on Tuesday. Wednesday I will be taking a fit test which can be compared to the fit test I took right before I started this Fitness and Nutrition program. Stay tuned for the final results(for this round) of my goal of getting in ship-shape.

Antonio

May 12th, 2010:
Another week down and another 3lbs lost. Week 12 started today and I plan on pushing myself as hard as possible this week. No mercy for myself as this program is coming to an end. I'm all ready starting to plan out when to start up the fitness and nutrition program up again. As I said at the start I want to be in the best shape of my life by my 40th b-day which is at the end of summer.

Antonio

May 4th, 2010:
Week 11 starts tomorrow. Only two weeks left in the fitness program I'm doing (although I plan on starting it over again mid summer). This week is time for measurements again which I have added below. Only one more set of measurements to be taken after this set.

Antonio

April 28th, 2010:
Week 10 starts today which means only 4 weeks left. Every weeks workouts from now on will be different from the week before. I wasn't as sore as I thought I'd be this past week and I'm hoping that will remain the same for the rest of this program. Stepped on the scale and for the first time in a long time I'm in the 170's, 179.5lbs to be exact. Next week is time to check measurements again.

Antonio

April 20th, 2010:
Phase 3 starts tomorrow which means I will be plenty sore this whole week. The adjustment to my diet has helped my energy levels but I will still up my carbs for this phase too so I can Bring It for the final phase of the program. By tweaking my calories over the weeks I have found the right calorie range for my BMR(basic metabolic rate) and restarted my fat loss. Your BMR determines how many calories you need in a day, mine is on the low side.

Antonio

April 14th, 2010:
Today starts week 8 which is the last week of Phase 2 and it is a recovery week. Looking forward to the change in workouts this week and the start of Phase 3 next week. I adjusted my diet a little by increasing my Carb intake and lowering the proteins and felt the difference in my energy levels during my workouts. Next week I will be checking my measurements again.

Antonio

April 6th, 2010:
It's amazing how quickly a body can adapt. When I first did the Phase one & two workouts I stayed sore for days but after just the second time through the soreness lasted just a day. One more week of the Phase 2 workout and then I go into another recovery week.

Antonio

March 31st, 2010:
Today was the start of week 6 and was the first day in a week I didn't feel sore but after today's workout I know the soreness will be back tomorrow. My weight is still about the same as when I started but I have been receiving comments that I look thinner. Like I said before weight is really not an important number to gauge progress, the number to pay attention to is Body Fat percentage. If you lose a pound of fat and gain a pound of muscle your weight is the same but you will appear thinner and leaner too. A pound of muscle takes up only about 80% of the volume as a pound of fat and that is why you appear thinner. In addition to looking thinner and leaner that pound of muscle gained will raise your metabolic rate which will make it easier for you to lose another pound of fat. When people try to lose weight quickly they often lose as much muscle as fat which will lower their metabolic rate and make the next pound of fat harder to lose. Forget about your weight, it isn't a good measure of progress instead concentrate on Body Fat percentage.

Antonio

March 23rd, 2010:
4 weeks down and 7% body fat lost so far. Week 4 was actually considered a recovery week so the workouts were more of a stretching lower intensity type. I also increased, that's right increased my daily calories closer to what the program suggested for me. I've still been under my calorie target by 200 to 300 a day and will continue to try and reach my target even though by noon all the way through to when I go to sleep I feel at the very least full and more often stuffed. Starting tomorrow the second phase of the workout plan begins which means a whole new set of workouts. I'm actually looking forward to the increased intensity even though I know it means being sore this whole week. I won't be checking my measurements for two weeks.

Antonio

March 17th, 2010:
Well I just finished the 3rd week of my fitness program and so far I'm doing great. I have lost over 4% body fat (body fat is the number that really matters NOT your weight) while eating a lot. The hardest part of the fitness program I've been following is actually trying to eat as much as they suggest. I haven't felt hungry since I started. In fact many times I have actually felt stuffed even though I was still under my target calories by 500 or more calories.

It's not too late to get in shape for summer!

Antonio

March 9th, 2010:
Decided to check my progress today by taking some measurements. I added them to the table below. I'm using calipers to measure skin folds in three locations to figure out body fat %. I measure the side of the chest, the waist an inch from bellybutton and front of the thigh. As you can see most of my measurements went up except for the waist and hips where the measurements decreased. What do all these numbers mean? In two weeks I lost 7 lbs of fat and gained 8.5 lbs of muscle. Since muscle burns fat I am now in a better position to lose even more fat. If I continue losing body fat at this rate I could easily get my body fat percentage down in the single digits by summer.

See you at the F-cove, I'll be the one with the washboard abs ;-) How about you?

Antonio

February 24th, 2010:
Well I will be entering my 40's this year and have decided to get into the best shape of my life. I used to work out a lot in my 20's but in my early 30's I just kinda stopped. I have no idea why and not really even sure when I stopped. Over the last two years I have started to realize I was really starting to get out of shape and even worse feeling unhealthy. That is going to change because starting today I will begin a fitness and nutrition program which will last for 90 days. By the end of this program I know I will be close to my goal and ready for the next 90 days. My older brother Dan did this program two years ago at the age of 44 and got completely shredded on it just like many other people who have done this program.

Antonio