Thomas Rieke

It’s Friday and I am way late on my weekly update. It’s
been a long week at work and I am starting to get more
tired in the evenings. Which actually is a good thing, it
means that the diet and the cardio is beginning to work.

I lost another pound and a half during week 4. Better than
nothing but I really want to lose at least 2 pounds per week
and would rather be closer to 3 pounds per week.

So here are my changes I made for this current week #5.

1. Increased cardio from 5 days per week to 7 days per week. 
Keeping it at 45 min

2. NO diet changes this week.

My though process was that well it was almost two pounds
last week so if I bump my cardio up a little that should get
me to the magic two pounds per week.

Well week 5 is almost over and I haven’t lost but maybe a
half pound so far….not good. So no matter where I end up
this week I will make the following changes.

(I will come back on Monday and give you the actual
amount lost for this week)

1. Cut my chicken from 8oz per meal to 6 oz per meal

2. Go from two whole eggs to one whole egg at meal #1

3. Increase intensity on Cardio by moving from a level
incline to a 4% incline

Basically what is happening is that my body is adapting
to the new “stresses” I am adding each week much
quicker than I anticipated. There could be a number of
reason why it’s adapting quicker. It could be due to the fact
that I was semi-dieting since the beginning of the year. It
could also be that my body is remembering how things were
the many years ago when I competed regularly. It could also
be that I am getting older (booooo).

A similar thing happened the last time I competed. It took
a tremendous amount of cardio and food manipulation for my
metabolism to kick in. But once it did……it took off and I was
a fat burning machine.

I actually forgot about that until I couldn’t figure out
why I wasn’t losing weight quick enough and decided to
go back and review my notes from my last competition diet.

Sure enough that is what happened, and it all came flooding
back and I now know what I need to do……I still am not
going to make really drastic changes since I am not under
any real time crunch….so let’s see what happens….next week.

Oh yeah……Week 4 total weight loss is 7.6 pounds and if
I can actually squeak out a pound this week it will be 8.6
pounds at the end of week 5.

I know this doesn’t seem like a lot and you may think I
don’t want to diet for 5 weeks and only lose 9 pounds but
just watch it will pick up and I will make up for it in the weeks
to come…….doing a diet this way is priming your body and
metabolism for some serious fat burning.

You could have started out at a much more drastic diet and
even more cardio but I bet by week 5 you would be burned out
and have plateaued without any way to realistically cut more
calories and you would have given up….and you would have
probably cheated on your diet a few times or completely
given up by now…..

Keep watching this will work……see you next time

P.S. Hey if you like my articles…..please comment,
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easy for you. thanks again and take care….

Alright Week 3 is over……I am going to make
this short and to the point unlike my usual
long winded posts…..

My weight loss has slowed down considerably
I only lost about a half a pound this week. These
are the times when it gets tough mentally and
you have to push on through….

I have accessed my plan and decided to make
a few changes.

• Increase cardio to 45 min each session, still 5 days per week
• Cut out the oats at Meal #4 which will reduce my caloric intake by 150 calories per day

I don’t want to make too drastic of changes since
this is the first week of a major slow down and
it is entirely possible I could be retaining water due
to a slight cold that is starting to come on.

So we shall see what the next week brings….

Ok I am going to address a question that I have
gotten multiple times in the past.

If you are a “bodybuilder” why did you let yourself
get fat and out of shape?

The answer although quite simple is one that most
“bodybuilder’s” don’t like to admit.

Click the link below to read more…

[...]

I had a great suggestion from my good friend Eric
who wanted me to post my diet and workout routine
in a more user friendly location rather then buried
in a video.

So here is my starting diet….as my diet changes
I will post updates so you can see the changes…

Thomas Rieke - Beginning Diet

Click on the thumbnail to see the picture full size…

Let’s see other things that are not discussed in the
above diet.

Drinks (no sugar or fat) include…water, coffee, tea, and crystal light

Condiments (very low to no sugar or fat) include….salsa, balsamic vinegar, mustard, equal or sweet-n-low

That’s it….let me know your questions and I will answer….

Alright, Week 2 is over and the results have been tallied.

But before I get to that I wanted to say that I hope
everyone had a wonderful Thanksgiving and that you
didn’t blow your diet too bad. As for myself, I stayed
the course and didn’t cheat one bit. I did, however,
replace my usual 8 oz of chicken with 8oz of turkey breast
for one of my meals.

But no pies, no cakes, no sweat potatoe casserole, no
stuffing…..I was hard core….and thankfully the scale
showed my hard work was worth it.

I lost another 2 pounds this week bringing my two week
total to 5.4 lbs…not bad…but not great considering when
I used to compete I would lose that in the first week.

I know, I know…I am getting older and my metabolism
is starting to slow down. Also add in that I haven’t been
“training” for many years as well. It will take some time
and some prodding to get my body to respond like it used to.

Don’t worry it will. Just as yours will. It may be tough
and it may get harder to coax our bodies into responding
to get the results we want.

However, I can promise you that if you “keep on keeping on”
through the hard times and push through the plateaus you
will achieve the body you have always dreamed.

talk to you later…..

Thomas

P.S. Hey, got a couple of questions for you?

Will you leave a comment and let me know what types
of things you want me to cover in my blog?

Or if you have any specific questions please leave them
below and I will answer them in a future post?

And if not just leave me a comment…saying anything
good, bad, ugly……just show me that you are there.