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Competition Journal My journal from the 2003 Body-for-LIFE competition

2003 Body-for-LIFE® Competition Journal

Week 1 212 lbs	Week 4 202 lbs

Week 8 189 lbs	Week 12 179 lbs

2003-08-06 to 2003-08-12 (Body-for-LIFE Competition)

This is the final journal entry for the competition. I share quite a few meals leading up to the photo shoot and recap the statistics for the twelve weeks. Despite the myth that carbohydrates hinder fat loss, I managed to lose over 30 pounds in 3 months while consuming almost 300 grams of carbohydrate per day.

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2003-07-30 to 2003-08-05 (Body-for-LIFE Competition)

A reflection on missing some goals but hitting others. Discussion of how I managed to increase strength and maintain my biceps (upper arm) size while cutting to low body fat. Plenty of meals and training exercises.

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2003-07-23 to 2003-07-29 (Body-for-LIFE Competition)

These journals entries almost all cover the daily nutrition regimen I was following. There is some discussion of training (a "posing" practice session).

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2003-07-14 to 2003-07-18 (Body-for-LIFE Competition)

The journal entry shares a very important point. While I had performed another 12-week segment before, my results were not nearly as impressive. Why? Because on that segment, I was only "doing my best" and had several days a little less than perfect. On this challenge, however, I was 100% all the way - not "doing my best" but "giving it everything, my all." The difference showed up in my stats as the fat melted away.

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2003-07-11 to 2003-07-14 (Body-for-LIFE 2003 Competition)

More nutrition and stats. While there isn't specific discussion about it, you will see the strategy I use for going out. I went to the movies at one point and instead of grabbing a large soda and a candy bar, I bought water and brought my own Clif Bar instead. It's a compromise that works if you're willing to let it.

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2003-07-07 to 2003-07-11 (Body-for-LIFE 2003 Competition)

Life happens. I often see people give up their efforts because they are going on vacation. A true lifestyle change will include a strategy for vacation as well. Otherwise it becomes the ultimate excuse to revert to old habits. This doesn't mean you have to be miserable and not enjoy your time, but throw in some exercise and be reasonable with portion sizes. I had a slight meltdown during this period but instead of letting it throw me off track, I compromised to get back on the path and kept moving forward.

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2003-06-29 to 2003-07-03 (Body-for-LIFE 2003 Competition)

More nutrition and training ... shows an example of my more "metabolic" style of workouts, as well as an improvised cardio session (dancing to hip-hop with my daughter).

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2003-06-25 to 2003-06-29 (Body-for-LIFE 2003 Competition)

So what happens if you're training all-out and start to catch a cold? I had the beginnings of a cold and share what I did to try to keep it from developing into anything more. Also more compromise: instead of just hitting the treadmill or weight room, I integrated other activities such as hiking. This allowed me to burn calories and have fun with my family at the same time.

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2003-06-20 to 2003-06-24 (Body-for-LIFE 2003 Competition)

A common problem people face is going all-out over the course of several months and then crashing and burning. I know this can be a real issue so I integrate periods of rest into my program. Here was a week when I rested for several days (that doesn't mean sitting all day long, but instead going to the pool or hiking instead of lifting weights and running on the treadmill). This helped me recharge for the rest of the challenge. I also enjoyed pizza (a custom healthy type) and lentil soup.

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2003-06-17 to 2003-06-20 (Body-for-LIFE 2003 Competition)

More training and nutrition. A mega-squat workout. I video recorded this and included it in the Weight Loss Mindset Part 2: Thought is Creative video clip.

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2003-06-01 to 2003-06-15 (Body-for-LIFE 2003 Competition)

This journal entry marks the end of my first four weeks and a return from long vacation in South Dakota (I was living in Atlanta, Georgia at the time). It proves that you can go on vacation and have fun while still staying focused on your program (but only if you want to). I also talk about how I used the DietPower software to stay on track through it all.

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2003-05-28 to 2003-06-01 (Body-for-LIFE 2003 Competition)

The anniversary dinner with my wife and some intense training.

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2003-05-24 to 2003-05-27 (Body-for-LIFE 2003 Competition)

Training and nutrition through the Memorial Day weekend. Some strategy about ephedrine (it wasn't banned at the time this journal was written) and why it's important to give your adrenal glands a break.

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2003-05-19 to 2003-05-24 (Body-for-LIFE 2003 Competition)

Several points about how to use the ephedrine/caffeine stack safely and effectively. I also was reaching some personal bests. These entries detail my training with holistic sets as well.

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2003-05-15 to 2003-05-19 (Body-for-LIFE 2003 Competition)

This journal period details my strategy for using holistic sets during my cutting phase. Not only do I describe the idea behind this type of training, but include a detailed workout plan that has all of the exercises and weights I would be using.

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2003-05-11 to 2003-05-14 (Body-for-LIFE 2003 Competition)

The start of the "as-it-happens" journal of my training and nutrition for the Body-for-LIFE 2003 Competition. While I did not place in this competition, I managed to drop from 212 pounds (96 kilograms) down to 178 pounds (81 kilograms) over 12 weeks. During the 12 weeks I went on vacation several times, took a week of active rest, and even consumed those "evil carbohydrates" to the tune of 300 grams per day. I also took in only about 100 grams of protein to disprove the myths about having to consume vast quantities every day. I increased strength, shed body fat, and had fun doing it. I hope this journal may inspire you to do the same!

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