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Thursday, January 17, 2019 - Welcome, guest user!

Major bike surgery; Doing your own bike repairs; Headset press for $5.00. My Trek Fuel EX 8 is prepped and ready for major surgery. The stock Shimano SLX crankset, bottom bracket, derailleurs, shifters and cassette will be replaced with SRAM XO parts, and the Bontrager stem will be replaced with a 70mm Truvative stem, and the Bontrager handlebars will be replaced with Truvativ T40 Noir carbon bars.

In yesterday’s weekly progress report I was happy to announce that I’m down to 181 pounds and 7.7% body fat. My 2012 cut is going very well, and the fat continues to come off at a very satisfying pace. In addition to my own weight loss, I have also put my main mountain bike on a diet… I’ve already replaced the stock Bontrager Evoke 2 saddle with a , converted the to tubeless, replaced my… [Read more]

Added Monday, February 20, 2012 by

2012 cut weekly progress report: Week #6. Slim Guide Skin Fold Caliper

Week #6 of my 2012 cutting program is complete, and itโ€™s time to check my progress and make any necessary adjustments to my diet and training. NOTE: If you’re trying to lose fat or gain muscle it’s absolutely critical that you check your progress–and not just with a bathroom scale. I recommend that once every week you check your scale weight, your body fat percentage (using a caliper, not an inaccurate Bioelectrical Impedance scale) and… [Read more]

Added Sunday, February 19, 2012 by

The next phase of my cut approaches: dropping below 8% body fat. The greatest challenges bring the greatest rewards.

Now that I’m in the mid-to-low 8% body fat range (and dropping) the rest of my cut will be the most challenging, yet rewarding, phase. I find that dropping below 8% body fat is challenging because that’s the time when cravings usually start to become more frequent and more intense. Also, I’ve been training very hard while in a caloric deficit for many weeks, and so I need to be very in tune with my… [Read more]

Added Saturday, February 18, 2012 by

Mountain bike upgrades: Tubeless conversion, air compressor, new saddle. WTB Devo Carbon Saddle

Big mountain bike blog today. ๐Ÿ™‚ The stock saddle (Bontrager Evoke 2) on my Trek Fuel EX 8 was starting to come apart, so I had to replace it. I found the Evoke to be fairly comfortable, but it was a little too narrow for my body (I have fairly wide sit bones). I definitely could feel some pain on long (3+ hour) rides. The Evoke is also relatively heavy at 287 grams. My primary… [Read more]

Added Friday, February 17, 2012 by

My wife rocks. My Valentine, Christmas 2011.

My wife is so cool. This past Tuesday was Valentine’s day, and I almost always make us a nice steak dinner to celebrate. My planned diet on Tuesday (a cardio day) did not include any carbs for dinner, and steak without potatoes is like, well, steak without potatoes. Lisa suggested that we simply postpone our Valentine’s day celebration until Wednesday (a weight training day) so that I could have roasted red potatoes with the steak… [Read more]

Added Thursday, February 16, 2012 by

Feeling great, and here’s why. All fat loss battles are won and lost in the mind.

I am so in the zone right now! Over the past six weeks I’ve built a tremendous amount of momentum, and my progress on all fronts has been outstanding. Every day when I wake up I’m excited about that day’s workout. Cravings have been a total non-issue. My strength is up, my cardio has shown consistent improvement and–despite being in a constant caloric deficit–my energy levels remains extremely high. Even though I’m eating under maintenance,… [Read more]

Added Wednesday, February 15, 2012 by

Another incredible leg workout (new photo). My guns ran out of ammo yesterday.

Yesterday’s leg workout was the toughest I’ve done this year. I added weight to every exercise for the 6th straight week, and that includes 10 more pounds to my squat and 10 more pounds to my lunges. With the exception of lying leg curls (I manged 20-20-18-16), I hit my target reps once again on every exercise. Next week I’ll add weight to every exercise except lying leg curls for the seventh straight week. My… [Read more]

Added Tuesday, February 14, 2012 by

Cold weekend; Bike repair shop updates; Bike on a diet. New shelving for parts, helmets, gloves, pads, etc. added to the right of main work area; New tools; New hanging digital bike/parts weighing station.

I normally like riding in the cold, but it was a little too cold for my liking over the weekend. Yesterday morning it was 29 degrees (F) and windy. I knew that under the thick canopy of trees in the forest it would feel even colder, so all my cardio the past two days was done in my home gym. With cold snaps like the one we had over the weekend fairly rare here in… [Read more]

Added Monday, February 13, 2012 by

2012 cut weekly progress report: Week #5. Myotape

Week #5 of my 2012 cutting program is complete, and itโ€™s time to check my progress and make any necessary adjustments to my diet and training. NOTE: If you’re trying to lose fat or gain muscle it’s absolutely critical that you check your progress–and not just with a bathroom scale. I recommend that once every week you check your scale weight, your body fat percentage (using a caliper, not an inaccurate Bioelectrical Impedance scale) and… [Read more]

Added Sunday, February 12, 2012 by

Fat loss and clothing.

One of the most obvious indications of fat loss and muscle gain is how our clothes fit. Most people have a set of clothes that fit perfectly, and a set (or sets) of clothes that fit perfectly at one time or another. ๐Ÿ™‚ Since my initial transformation back in 2003 my body has changed drastically over the years. With all the cutting and bulking I’ve done, I’ve seen big swings in my body weight, body… [Read more]

Added Saturday, February 11, 2012 by