The Journey Begins

Transformation 2010
By: Jason Z. "JZ"

I have stated publicly that I want to shed 5 pounds of body fat and replace all 5 pounds with muscle. Now that I have my diet and workouts on the same track, It is time to get some data.
My initial body fat test was performed this morning using an OMRON handheld device. Not the most accurate, but good enough to get some concrete numbers. I believe that as long as I take the same test with same variables, time of day etc., that it will give me a pretty good evaluation of my progress.
SO here are the numbers:
BODYWEIGHT: 192.6 LBS.
BODY FAT: 14.3%
LEAN BODY MASS: 165.06 LBS.
BODY FAT: 27.54 LBS.

My goal numbers are as follows:
Goal Bodyweight: 192.6 lbs.
Goal Body fat: 11%
Goal Lean Body Mass: 171.42 lbs.
Goal Body fat: 21.18 lbs.

Now I have numbers to chase. I am a numbers guy, so this type of approach works best for me. I need concrete real goals. MY dieting is going well. There is absolutely no calorie counting at the moment which is awesome. Tracking my protein,carbs, and fat intake is number one right now. MY brother was laughing at me because I asked for a nutritional chart at Chick-Fil-A and held up the line while deciding what to eat. I helped him move today, everyone else wanted Chick-Fil-A, so I went along. Tracking, counting, and keeping a journal of everything Im eating is time consuming and not easy, but for me its the only way to succeed.
Total dedication is my plan to achieve this transformation.
Keep it REAL people, until next time.
JZ

Tags: JZ, Transformation

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Comment by Jason Zamora on February 10, 2010 at 6:03pm: first bodyfat test showed a loss of 1.57 lbs of bodyfat with muscle staying the same. That was 1/28/10. Doing another test to track progress tomorrow. Will post results. It's getting tough to add more muscle with increased cardio due to race day approaching quickly. i have been getting some positive comments in the gym, something about looking "bigger". Numbers don't lie, so that's what I go by.

Comment by Jason Zamora on January 26, 2010 at 1:21pm: Making some adjustments to my diet after two weeks. My protein intake needs to come down a little. I think i was just taking in too many calories overall trying to get 285 g of protein a day. I was also doing less cardio than normal. With new balance I am already feeling the difference.
Im enjoying the interval training im doing at home and love having cardio setup here. I cancelled my Lifetime fitness membership because it was taking too long to drive down workout and get back home. Now im hitting weights at 24ho and cardio at home. Gives a nice beak between so i wont overtrain and bur any precious muscle. 2010 is going to be a great year!

Comment by Jason C Powell on January 22, 2010 at 11:13pm: JZ, there is NO QUESO at Chick Fil A...one day the world will listen to me...the trick and cure for EVERYTHING...steak and cheese...that's the answer! LOL
Hey, thanks for sharing this...good stuff!

Comment by Kai on January 22, 2010 at 7:59pm: lol It's a good thing I kept reading..I was like, "what the heck are you doing at Chick-fil-a?"

Well, best of luck on your goal! I'm sure that you will make it and now you have a whole community of people to kick your butt! lol

Comment by Jason Zamora on January 20, 2010 at 2:56pm: hold my stretches about 30 sec. its frequency that counts. i try and stretch as many angles as possible

Comment by Jason Zamora on January 20, 2010 at 12:43pm: Today Im setting up my home gym. I am waiting for delivery people to carry my treadmill upstairs, its sitting in the front hallway of the house right now. It was actually delivered Monday evening but they are coming back with more people to carry it upstairs. I will be adding a new component to my workouts. Im trying the HIIT program with sprints for 4 weeks. I have read that test subjects put on 2 lbs of muscle by doing the HIIT sprint program.
The most challenging aspect for me will be limiting my sprint time to under 20 minutes. I usually do interval training for much longer.
For anyone interested, here's the workout:

Your sprints are done all out as fast as possible pace for 1:00 followed by 30 seconds recovery walk,or
complete rest. Start with 2:00 warm up and finish 2:00 cool down.
0-2:00 warm up
2:00-3:00 sprint
3:00-3:30 recover
3:30-4:30 sprint
4:30-5:00 recover
Repeat until 15:00
15:00 cool down to 17:00.
I recommend stretching after you sprint. Mainly quads, Hams and calves. Also work on improving your hip and glute flexibility which greatly increases your running potential. I do some active stretches before running for my hips and hamstrings.

I have been keeping up my workouts and looking forward to them. My intensity os great during workouts, Im sleeping and eating well. Hydration is always good, and my motivation is about an 8 right now. I was at 10 yesterday but waiting on people always brings me down. Can't wait to setup the treadmill and bust out some hard sprints.

Comment by Garrett Tyra on January 19, 2010 at 10:49am: i'm tuned in brotha!! And i see you at the gym too, so now i can really hold you accountable, lol! How's the dieting going?

Keep it REAL
G

Comment by Jason Zamora on January 16, 2010 at 5:24pm: Saturday 1/16/10- Its half time and the Saints are kicking ass! Sweet. Im going to a client's Birthday party tonight. Its at italian place with an open bar...oh no.. and some appetizers up for grabs. Ill do what I do best, a shot of tequila with some fresh squeezed limes and a splenda. Its my homemade version of a tiny healthier margarita. If they have some chicken ill eat it otherwise, I can use the Im a trainer excuse. People think were all crazy anyway, so I get off the hook pretty easily.
Saints back on. Keep it REAL people. Sundays an off day for me, unless I just really feel like lifting. Ill probably rest and get a good fresh start on monday. Oh Yeah, I did 45 minutes spin class today but made sure I got plenty of post workout protein and carbs, 50/70/13- True Mass Baby.
Peace out,
JZ