Well I’m looking to loose weight so whatever it takes to accomplish my goals 
Deffguide by King Grub: Google Översätt
It’s written in Swedish, but if google translate worked atleast somewhat okey, then it could be interesting read. (:
Brazilian jiu jitsu and Kick boxing 3 times a week(when my aching body lets me)
Workout- M _W _F
Bike ride to the beach 15 miles saturday or sunday.
I’d be ripped if my diet was better but I’m content just not being a sloppy SOB.
It does seem like you have a good plan set out there Steve. I didn’t mean to suggest that you didn’t, just curious of what exactly you were doing so maybe someone like myself, Rad, etc. might be able to point out some things that could help. One thing I do see though is that you work out 6 days a week. I would really suggest that you cut that down to 5. No matter how hard you’re working out you need 2 days per week for your body to fully recover, otherwise you’re not maximizing your results and could even hurt them. That could also help with staying disciplined.
What is your diet like?
I ask because you can’t just exercise and lose, it has to be paired with an eating plan. Your output (calories burned) has to exceed your input (calories eaten) BUT Your input has to be high enough not to trigger a “reserve” as well.
regardless, with his workout regime, he should be as strong as all living hell.
[also, he did post his diet, I believe.]
Ok I’ll bite. Next week I will have been in weight watchers for a year. I’ve lost 45 lbs so far.
I kind of loathe exercise so I do a lot of “accidental” exercise. . . Bowling and yoga are my two most consistent, but I also hike and take random dance classes.
So he did 
Ugh Melatonin kicking in.
Body-for-LIFE
The program is simple, the diet even more so. The actual baseline workout is free for download
Body-for-LIFE Weight Training
Body-for-LIFE Cardio Training
Almost everything is free on the site, you can get more info with the books. The fact that it’s very simple and basic is what makes it so easy to follow and stick to. and browse around for the results people have gotten. I’ve seen it myself with friends. The thing actually works and isn’t some off the wall fad type of diet. It’s really a basic lifestyle change that you can follow long term.
Sounds like too much Cardio - If you want a real workout find yourself a crossfit gym (prepare to puke)
If you don’t have a crossfit gym in your area Stronglifts 5x5 is a great place to start - You get strong & if you don’t overeat you’ll lose weight ) - Make sure you are taking in a pissload of protein (2.5-2 grams of protein per lb of body weight) if you do this on a calorie deficit.
My workouts (all exercises are 5 sets 5 reps unless otherwise noted)
A
Squats
PowerCleans
Bench Press
Pushup (3 sets as many as I can until failure)
Reverse Crunch (3x12)
B
Deadlift
Front Squat
Overhead Press
PullUp (3 sets as many times as I can until failure)
Pallof Press (3 sets, 30 seconds each side)
I like to go T-Th-Sat
I’ll generally do a little warmup before I start my workout - normally consists of jogging on a track for a couple minutes then doing the following circuit for 5-10 minutes: Sprint all out 10-15 seconds, rest twice as long as you sprinted, rinse and repeat.
the other thing I do for warmup is jumping on the plyo boxes (I personally jump up to a 20 inch box with 10 lbs of weight in my hands until I get tired/fail… rest 2 minutes and repeat 3x)
The other thing I do to improve my aerobic performance is I’ll run my A & B workouts on a circuit. I.E. do one set of squats, immediately do a set of powercleans, immediately do a set of bench press, immediately do a set of pushups, immediately do a set of reverse crunches… rest and water (believe me, you’ll be dieing by the end) and restart.
I also play Ultimate once a week (ultimate is like High Intensity Interval Sprint Training… especially indoors during winter) and bowl once a week during the winter (which unfortunately means that after bowling for 20 years I don’t think I’ll ever achieve the same endurance out of my left side as I will out of my right)
Oh I started with just the olympic bar for the squat/bench/overheadpress/powercleans and with 70 lbs on the bar for the deadlift
Every time I’m in the gym I try to add 5 lbs to my weights on my last workout (If I powercleaned 120 last A workout I’ll try 125 this workout) - If I complete the whole 5x5 then I try to go up next time… If I didn’t then I’ll finish whatever reps I can at my previous weight and do that weight again next time I do that exercise
and if you can’t do a pullup don’t use the assisted machines - Assist yourself by doing jumping pullups (where you use your jump to help you reach the top of the bar) and controlling your negative (coming down slowly)
Steve - Try adding a couple teaspoons of cinnamon to your coffee - It has a wonderful effect of helping stabilize insulin levels (stable insulin levels = fewer high insulin spikes where your body starts storing fat)
That and I find it totally replaces sugar/cream in making my coffee tastier
I’m not really that well-read about this stuff, but here is some quotes/links;
“High doses and prolonged intake of coumarin from, for example, cinnamon can be harmful”
“Coumarin in very large quantities can cause liver damage.”
Swedish National Food Administration page about: Cinnamon and coumarin
Cinnamon has the effect of increasing insulin sensitivity
I do take a lot of supplements too, but I also need to add cinnamon. I just bought two pounds of organic which will be here Tuesday. Got to LOVE amazon Prime 
I shop way too much on Amazon as it is, please don’t remind me lol.
Yeah, pretty much any time I buy ANYTHING I check to see if I can get it from Amazon instead . . .free shipping is a beautiful thing.
I’m now into 2x days; I go at “lunch” and after work. Lift 5 days a week and cardio 7 days. I need to lose roughly 10 pounds of fat and gain 10 pounds lean mass to reach my goal of < 10% body fat.
My weakness is the diet. I don’t eat enough because I wind up skipping meals when I get consumed by work. Then you don’t have enough fuel for an intense workout so you basically waste the time because you wind up coasting.
Oh yeah, one thing I forgot to talk about is eating 6 smaller meals throughout the day. Just a little something every two or three hours. Keep that metabolism revved up. I know that everybody probably knows this already, but I just thought I’d mention it. six meals = six pack.
Plus check out Paul Chek’s video’s on digestion. Do a youtube search. I have to warn you though he does get a little “new age” in some of his philosophies, but he knows his shit. He says, “If it wasn’t on the planet 10,000 years ago don’t eat it.” Think about it, the ancient greeks didn’t eat powerbars and shit like that, but whenever you see their statues and sculptures they were just fucking ripped!!! They also did a lot more physical labor than we do. Anyway, check out some Paul Chek…Underground wellness is another good one.
The Paleolithic/Caveman Diet. Here’s a great reference site.
I put Wolf on this diet because he’d been having problems with eczema for a long time. I had/have him on Omega 3, zinc, and several other supplements that help overall but still weren’t completely correcting the problem. He was suffering and it was tearing me up, though he rarely complained. All the doctors did was prescribe the dreaded steroid creams which don’t correct anything and have terrible rebound effects. A vicious not-so-merry-go-round, so they really didn’t help.
I was interested in getting to the root of his problem and taking the necessary steps to correct it, cuz that’s the kinda peanut I am. I figured we’d start from square one and eliminate everything. That meant The Paleolithic Diet. He’d had it and was game for anything. That’s my boy! Guess what? He has a wheat intolerance. Let me tell ya, knowing that changed his life. Now we eat gluten free for the most part and he’s eczema free. Not only that, speaking of digestion, his heartburn is history too. So eating gluten free, and with gluten free products becoming more available, he’s a happy guy.
The gluten free diet is showing great promise for those who have autism and inflammatory diseases like RA and asthma. One of my best girlfriends suffered with asthma for years until I convinced her to try eliminating wheat/sugar from her diet. My diabetic brother-in-law has dropped weight, cut his meds in half, and is feeling better than ever. It’s a good thing.
Bella