That is an awesome reading for BF... from what i understand I should be in the high 20s range and Im curently at like 45%...Im like half n half man.. im a walking pint of creamer... hopefully i can knock that puppy down in no time

Thanks for the encouragement guys. And i know 17% aint shabby but im shooting for 6%, i told everyone that i wouldnt slow down untill i hit 6%. That was my goal the last time but a shoulder surgery ruined my chances, but i did get down to 10% before going under the knife.

And HOLY CRAP its hot outside, 107 currently, feels like god has a hair dryer blowing towards you when you run outside. I averaged a 10 minute mile for 3 miles so that aint bad but still need to cut off 3 minutes per mile. Sunglasses dont work because sweat drips on them and you cant see through em, earphones start to slip after 45 min in this heat because of all the sweat. Thank god for underarmor, great stuff.

OH yeah.. slippery when wet..thats why no matter how tired i am in the mornings the lens have to go in my eyes..as i would totally fog up my glasses & they would slip all over my face..
107..good Lord! I hate that kinda weather but i guess you get used to it or you combust

Yeah you get used to it, take a few weeks though.

I dont run with my contacts though, i cant see very well without em but in max effort situations they pop out n stuff like when im lifting or sprinting.

OH man.. I havent worked out quite that hard yet... poppin out my contacts..yikes you are a stud man!

6% thats awesome your gonna have great muscle deff.(your gonna be ripped!lol) hey when you get there post a pic so we can see what were dealing w/

i know i havent been writing everything down in here lately but i havent skipped a beat.

With the scale i have been going through my current diet with a fine toothed comb and made a few changes. With these changes i have broken my plateau and am now under 200 lbs with a bodyfat between 14-16% depending on hydration levels.

In the last week and a half i have cut my 5k time a minute and a half per mile and am now running 26-27 minutes per. I guess that isnt bad but i want to get it down to sub 20 min 5k.

3 months from now i will be there.

Its so cool to be under 200, a few more months and i will be @ 6%.

Wow! Congrats Vince.. really ...I dont think ive seen under 200 since i was in college...must be fantastic! You've been working so hard and you should be really proud of yourself! that is awesome!
Ive missed your posts though...good to have you back!

Good to be back, and thanks

Well lately ive been running 5k's every day in the heat and somtimes at night. Sometimes im really fast sometimes im slow. My Gps is really helping me tune my diet for optimum performance and weight loss.

The other day my bro gave me a half full bottle of cell-tech, a creatine supplement. Its really expensive stuff but it works good. Anyways i had a serving after a workout one day but it was too much sugar for me (75 grams per serving). Noticed a ton of water gain though (2-3%) but i just felt kinda bloated ya know. Anyways, there is another creatine out there that is much more efficient but works without water gain. Some of it is kinda expensive but its seems worth it, CEE, its a chemically altered creatine.

And right now i think im averaging 15% body fat which is cool.

Weight went up but water % went up also so bodyfat went down.

I weigh in anywhere from 197-205 with bodyfat readings from 11.%-15%.

My best 5k time to date is 26 minutes, and im cutting down on times fast, somthing like 30-45 seconds per week.

Im also trying to improve my running form, trying to make it more efficient. Im build like a sprinter but i try to run like a skinny long distance guy.

Anyways, gotta go

Nother 5k right now, currently a very sunny 100 degrees.

Good for you V... I have my first 10K this weekend... im walking it however... Im lookin forward to it. Its good to have you back! Sounds like as usual you are intense and doing terrific!

Vince, you are doing an amazing job!! Your dedication to your health is an inspiration to me.

Hey good for you, lowering your bf% exellent youll be there in no time. Keep posting about the creatine (the CEE if you decide to use it)im thinking of using it when i go for a (clean) bulk in the fall.

Hey big V...got a question for you? Do you you find that after a run or a hard workout in the heat that you retain fluid the next day...I did a 10K yesterday in hot weather (for around here) and im feeling very punky today & my weight is up 2 lbs...i really think its fluid retention..but i wanted to pick your brain.
thanks!

Stop- what was your water intake before, during, and after your 10k???

And unless you ate an extra 7000 cals and converted it all to fat or gained 2 lbs of muscle then i would say its water too. Ive never had a problem with fluid retention unless i was using regular creatine.

Gotta drink at least 7 oz's of water every 20 minutes of moderate excerise, and even more so when its hot. Even upping my water intake to 10 oz's per 15 min i still lose about 3-6 lbs of water during a hot run.

Oh yeah, my Mexico trip went great. Hell i ate tacos, chips, salsa, had about 24 beers in the time span of 2 days, and i still kept and even lost a tiny bit of weight. The key is in portion control and water intake. I ate about 1/2 as much as anyone else @ meals but i suplemented with my shakes in the morning and @ night. Also went on a 6 mile sand run that was pure hell because i didnt factor my diet change into the equation.

Beer has alot of salt, i usually dont have much salt in my diet. On my run about halfway through i swear my sweat was half salt, my eyes were stinging hardcore and i couldnt even keep them open without washing em out with my extra water i brought with me on my run. And i ran out of water about a mile away from out beach camp site so i just had to walk cause it was very humid and i really didnt wanna put myself into major dehydration cause it was pretty humid and about 90 degrees.

Also the day before i was showing the other guy i went on the trip with my gps and forgot to turn it off so i had no batteries for my run. No numbers, no information, it sucked, no pace.

It felt really good to actually feel truly comfortable in my clothes, im still a bit fat but a few more months should take care of everything.

Scale is reading 198 lbs @ 12.3 bf%

Lol, and i also found out my gf's roommate likes me around cause im "nice to look @"

Another Mexico trip is being planned for the end of summer. I should be ripped by then