"Looks like someone's got a case of the Mondays!"

Yeaaah, she scares me too.
Yes indeedly, and it's every day that's gym day. It's been hard for me lately to motivate myself to go to the gym every week; once I'm there everything is fine and dandy but actually getting myself there becomes a battle every night. While I think it's way too early for me to be hitting any sort of burn out I'm definitely far enough past the "newbie" phase that the quick improvements are going by the way side, so now I have to buckle down and really work at it. I'm pretty impatient in general, so it's hard for me to be motivated without continual visual improvement. While I'm glad I recognize it for what it is, it doesn't make it any easier for things like Dragon Age to not eat up all my time.
Tomorrow is weigh in / measurement day and I'm more than a little happy. Looks like my weight will be ~165, which means I only have 5 more lbs to my goal of 170. Granted that translates into another 4 or 5 weeks, but I'm trying really hard not to think about that too much. After that it's a week to relax the diet a bit, then I start cutting down again. I've had tons of support and advice from my friends (Dorian and my old trainer Dennis at 1 on 1 Personal Training) in regards to diet and exercise and I couldn't have done it without them. I mentioned that it was hard for me to stay motivated, but the easiest way I've found so far is to be open about what I'm working on and my goals are- I find I'm less likely to let myself slide if I know other people "watching" what I'm doing. Ironically that's also today's topic on the My Daily Wellness Tip blog. Another good motivation tool is that I have friends coming to ME now for fitness advice. It's a good confidence booster and it helps me to keep myself on track. I also follow a few different twitter feeds and forums for fitness motivation; For websites, there's the forums at Bodybuilding.com of course, the forums over at Daily Burn (as well as a small fitness group I'm a member of there), and My Daily Wellness Tip, which is run by a few different folks. I follow many of those sites by Twitter, including jlboissonneault from the Daily Wellness Tip blog, Bodybuildingcom which is pretty self explanatory, and Bodybdercoupons which is a Twitter feed of new forum topics + discount codes. Dennis my old trainer has a Twitter feed as well as 1on1trainer.
Here's to hoping there's only 4 more weeks to go!
Aren't neighbors great? One of the highlights of apartment living for me is the opportunity to have so many close neighbors. Where else but an apartment complex can you pay extra for the ability to share walls with someone else? Not in them thar fancy houses, no sir! I personally think that's why most mortgages are so low; you're not getting to share walls/floors/ceilings with other people! With an apartment you're paying for the privilege of living near everyone. By that logic I wonder how much it would cost to live in a sardine can.
Of course there's a downside to this shiny happy sharing world- sometimes, very rarely, you get bad neighbors. Maybe they throw wild parties and don't invite you, or hang pictures all night. Yup, just pounding away at the walls with hammers in a rhythmic fashion. Definitely hanging pictures. Whatever the case may be everyone has had them and everyone has had to deal with them. But what happens when YOU'RE the bad neighbor? I've never thought of myself as the bad neighbor. I've definitely thrown a few shindigs in my day, listened to my fair share of gangsta rap too loud at night (west side!), and certainly I've cranked the bass for the occasional testosterone-and-explosion movie fest from time to time. Despite all of that I've never once had a complaint lodged against me in all my 10 years of apartment living until last week.
It started innocently enough. A voicemail popped up on my cell Monday morning from my apartment complex letting me know that "a neighbor" had complained about noise from my apartment over the weekend. They were very helpful, even going so far as to give me a few tips and pointers on how to move my subwoofer away from the walls so to not disturb others. "It's not the actual VOLUME you understand, just the bass every now and again. Thanks for looking into it!" I'm sure it's just a random coincidence that I had finished running the wiring for my surround sound setup the day before, and had felt the need to test it a wee bit. I shrugged it off with a laugh and a mental "oops" and went about my week. "Boy", I thought. "How lucky am I to move into an apartment complex that offers surround sound hookup advice?! Who needs GeekSquad? Not me buddy! I got Mission Ridge."
Friday night rolls around and I'm deep into my latest addiction- internet pr0n. Kidding... that's my fallback addiction. I'd been squeezing in a few hours of Dragon Age: Origins between work and gym nights, so I was looking forward to an uninterrupted romp through the game. Instead I got a visit from my upstairs neighbor at 11:30 at night. Talk about immersion breaking yeah? Nothing like opening the door to a barefoot schlub wearing pajama pants and an Affliction T-shirt to get you out of the RPG mood. Maybe he should have shown up dressed as Elrond (or his daughter, rawr!) and I'd have been more receptive. Instead the conversation went more like this:
Him: "So uh, like, hey. We can sorta hear some noise from down here? We think it's the bass from your stereo. It's definitely not the volume though, no question!. You seem like a nice guy even though I just met you and..."
Me: "Hrm, that's weird. Can you hear anything like now? I mean my door and windows are open, did you hear anything outside?"
Him: "Upstairs, yeah! But not out here. Want to come listen?"
Me: "Not really. I mean, it's 11:30 at night...."
Him: "Um... right.. I mean...
Me: "Kbye!"
Understandably I was confused; what kind of magical sound could travel through the floor, walls, ceiling, and air to reach out and disturb these poor people and yet not be audible from eight feet away. Clearly witchcraft was afoot or I was being framed. Or both... those crafty witches, always out to get us techno-savy regular folks. Obviously a case of techno-envy. If it wasn't the witches then certainly this was a fluke right? To be on the safe side I lowered the bass, treble, and overall volume on the subwoofer, but apparently that wasn't enough as someone began pounding on my ceiling at 9:30 on Sunday night. Now THAT was some magical floor transitioning noise.
By Tuesday I'd found a letter on my door. Reading between the lines (and the grammar issues) its obvious that he's been complaining to the apartment complex again. I'm going to call them in the morning to see what we can do to straighten this out. Between the letter, the neighbor harassment, and reading things like this on the web, it makes me lean pretty strongly towards finding another place when my lease is up in March.
“Part of the secret of success in life is to eat what you like and let the food fight it out inside.” -Mark Twain

Om nom nom
I'm currently in what's known as a "bulking phase" and I hate every minute of it. That picture is my lunch today: A sandwhich with 3 servings of turkey, fat free cheese, tomato, and lettuce, rice cake chips, carrots, trail mix, a light Muscle Milk, sugar free Jello, and water. ( o . o ) I feel like a blimp most of the day. The scary thing is all that food is only 560 calories. Eating this much food is soooorta expensive.
It's widely accepted that you can't add muscle without adding fat, so most serious gym rats do what's called a bulk/cut cycle. You "bulk" for 2-3 months which involves in eating excessive calories, then flip and "cut" for about the same amount of time eating fewer calories. Everyone has what's called a "maintenance" level of calories- it's the point where your daily calorie intake is exactly equal to what you use in a day. Granted it's hard to do that on a day to day basis, so most people use a weekly total and average it up. Since adding 1lb of muscle of fat requires 3500 calories, that easily breaks down to 500 extra calories a day for a week. If you're trying to cut, you shave an extra 500 a day. Sounds easy right?
The problem comes in determining your maintenance level of calories. Lots of people use a body mass index formula (BMI) like the one described here. The problem is that everyone is different; the formula varies by weight, height, and gender. It can take a bit of experimentation and time to figure out what your maintenance level is. For reference mine is ~2400-2800 calories a day. I started bulking two weeks ago and weighed 155. As of this Friday's weigh in I'm up to 163. I've been slowly increasing my calories until I hit ~3200 on gym days and 2900 on non gym days. I finally seem to be adding mass pretty well and increasing strength-wise, so I don't see a need to mess with the formula much more. The only downside is I'm starting to reacquire a bit of a spare tire again. I was originally going to try and hit 170, but I'm not 100% sure that that 15lb increase has a good ratio of muscle to fat. On average for most people it's 2lbs of fat for every 1lb of muscle, so starting at 170 I'd have to cut back down to ~160. It's an eternal juggling act as you lose a bit of muscle when cutting too, so I may just go for 175 before starting the cut. I'm adding in a light bit of cardio 2-3 times a week for a few weeks to see if I can't get back to a better ratio without impacting calories much.
It's a good feeling when small shirts are too small through the shoulders and chest though