View Full Version : Sergios road to a new life

10-26-2009, 06:43 PM
Hey there guys, I am 19 5 6' and 238 pounds. I have gone below this weight and i was almost 265 pounds at one point. I have decided to follow the original WBB workout regime and have started to count all my calories on a day to day regime on FitDay. My goal is to get to 200 by late January, then 185 cut by June. I would throw pictures up, but I'm not too proud of my current appearance, I do have start pictures though so when the time comes, the world will see.

Monday 10/26/09


Flat bench: 2x6-8
Actual weight and reps: 135x10

Low Incline Dumbbell Press: 2x6-8
Actual weight and reps: 30x8

Dips: 2x6-8
Actual weight and reps: I put on 140 pounds of counter weight and could only do 5. Any replacement for this movement? As my weight to strength ratio is crap right now


Chin ups: 2x6-8
Actual weight and reps: 120x8. I used the pull down machine as I cannot for the life of me actually do a chin up.

Dead lifts: 2x6-8
Actual weight and reps: 135x10

Barbell Rows: 2x6-8
Actual weight and reps: 80x10
Not enough weight, realized it to late.

Shrugs: 1x10
Actual weight and reps: 50x12


Thanks for looking. I plan to update the log every day.

10-26-2009, 06:44 PM
I was going to post the log of my daily meals but they wont let me do so until I get 10 posts. So sad.

so I got my post count up, here is my day calories.

10-26-2009, 06:59 PM
That did not work as planned. lol I cant seem to resize it for the life of me.
Calories: 2218
Protein: 203.5
Carb: 176.9
Fat: 77.1

10-27-2009, 09:10 PM
Today's intake:

Calories: 1481

Protein: 212.7

Carb: 55.5

Fat: 38.9

10-27-2009, 10:42 PM
Hey bro, welcome to the journals. You sound like a man with a mission. Your goals are definitely achievable and those cals and macros look great! How're you feeling about it?

10-28-2009, 10:42 AM
I'm feeling good. There is a strange satisfaction from knowing how many calories everything is and being intelligent about what you eat. The gym, is suddenly making sense to me again. Before I was burning myself out and making no progress, it was a combination of insufficient protein along with an serious problem of over training. I seem to natural carb cycle which is a pretty cool thing. lol.

10-28-2009, 10:44 AM
Macros planned Edit: Actual. out for today:

Calories: 2,490


Carb: 225.8

Protein: 229.1

The fat is rather high, probably the eggs in the morning. I am going to switch out to egg whites. Will be working out tonight, legs. I can't wait =0

10-28-2009, 06:22 PM
Today's work out:


Squats: 2x6-8
Actual: 115X10

Hack Squats: 2x6-8
Actual: 45X10, 95X10. Holy crap, this workout is a bitch.

Leg Curls: 2x6-8
Actual: 100x6

Straight legged dead lifts: 2x6-8
Actual: 135X10

Standing calve raises: 4x10
Actual: 100X10

After the workout, I couldn't get up the three set of stairs to catch a bus. I am so bloody tired. My legs are destroyed. lol

10-28-2009, 06:30 PM
This is my body at 235, on week 1.



Sorry about the quality, I'll get it better next week.

10-29-2009, 07:46 AM
Good luck reaching your goals bro.

10-29-2009, 07:23 PM
My diet has been complete crap today, I will post it up later, my friend broke down on the side of the road, and is ball joint flew out of his mustang so we spend most of the morning bothering with that, and I relt it would be nice to go to waffle house and get a triple stack, that stack was over 1600 calories. I want to cry.

10-29-2009, 10:00 PM
Calories for today: 10/29/09


Fat: 139.8

Carb: 232.1

Protein: 126.9

10-30-2009, 05:51 PM
Had a great workout today and a decent diet profile, I am going to party tonight so I am going to update after the bout of drinking. =)

10-31-2009, 08:25 PM
Okay, yesterday was pretty rough, but I got through it, here is the workout from 10/30/09


Military Press: 2x6-8
Actual: 95x8

Seated Dbell Press: 2x6-8
Actual: 30x8

Standing lat raises: 2x10
Actual: 13x8 I don't know if it is because I used a kettleball, but this workout did me in


Narrow grip Bench Press: 2x6-8
Actual: 135x7

French Press: 2x6-8
Actual: 40x8


Barbell Curls: 2x6-8
Actual: 60x8

Hammer Curls: 1x6-8
Actual: 30x7

All in all, it was a great workout, the triceps are on fire today. so i am happy. Calories for the day ended up being

Cal: 2,182

Fat: 62.7

Carb: 181.5

Protein: 219.8

Early this morning, in my drunken stupor i did a silly amount of eating, I will post that when the day is over. I also got my fat composition done. I am 23.4% fat. Which, is better than I thought it would be.

11-01-2009, 12:30 AM
Well today's diet was rough, all the drinking the night before managed to do me in and I cheated. Pretty badly, the way i see it, it had to happen.

Macro's for 10/31/09

Calories :3,568

Fat: 143.6

Carb: 313.6

Protein: 256.4

11-01-2009, 12:32 AM
I was able to modify my diet accordingly now that I now what my real maintenance calories are and what not. These are the macros I am going to try to maintain until I notice no weight loss.

180g Protein

200g Carb

70g Fat

Calorie goal is 2150.

11-01-2009, 05:26 PM
My macros for today are right on point.

Calories: 2,078

Fat: 62.9

Carb: 199.4

Protein: 180.0

Right on the money!

11-01-2009, 06:43 PM
Anyone know how often I should weigh myself?

Should I average it throughout the week or just do a weekly weigh in?

It seems as if I fluctuate a whole lot day to day. Some days as low at 228, and others as high as 240. any ideas?

11-02-2009, 10:23 PM
Macros for today are a little off, a girl forced me to go to firehouse with her.
For 11/2/09

Calories: 2,539

Fat: 91.8

Carbohydrate: 214.6

Protein: 176.3

I am going to be working out tues, thurs, and sat. And throwing two cardio sessions between those dates.

11-03-2009, 07:52 PM
Today's workout was amazing, 11/3/09



Flat Bench: 145x8x2
135x10x2 last week

Low Incline Dbell Press: 35x10x2
30x8x2 last week

Dips: 100x12x2
90x5x1 last week


Chin Ups: 100x5x2
First Time

Dead Lifts: 205x8x2
135x10x2 last week

Barbell Rows: 145x8x2
80x10x2 last week

Shrugs: 160x10x1
100x10x1 last week

Rotary Upper Back: 90x10x2
First Time

Pull Down: 120x8x2
Same As Last Week

Pec Fly: 60x10x2
First Time


I improved the bench by ten pounds, I could have gotten another two reps but I had no spotter. My strength has improved, but I will only know by the end of the week. On a sad note, my strength on my none writing grip is horrible and I felt almost as if the hand wasn't working properly. Does anyone know what I have to do to improve the strength in the hand. Because holy crap, that hand made life a pain.

11-03-2009, 07:57 PM
Today's Macros: 11/3/09

Calories 2,283

Fat: 75.4

Carbohydrate: 109.6

Protein: 276.2

11-04-2009, 11:17 PM
Today's Macros: 11/4/09

Calories: 2,228

Fat: 73.9

Carbohydrate: 129.1

Protein: 233.4

11-05-2009, 07:24 PM
Today' workout on the wheels was intense. I loved it and I found an interesting limitation. 11/05/09


Squats: 135x8x2
Last Week: 115x10x2

Hack squats: 135x8x1 135x6x1
Last Week: 45x10x1 95x10x1

Leg Curls: 120x8x1 110x6x1
Last Week: 100x8x2

Straight Legged Dead Lifts: 135x10x1 205x6x1 205x4x1
Last Week: 135x10x2

Standing Calve Raises: 110x10x4
Last Week: 100x10x4

So I found a limitation, it seems that from all of the joint movement I did while working at cold stone, the grip on my left hand is crap, and it completely put me in a predicament with the straight legged dead's. I could have gone for more reps but I was risking dropping the weight. I almost can't close the hand. I am going to buy some straps this weekend. I also did some angled crunches and could not do more than sixteen. I am going to work on that twice a week.

11-05-2009, 07:30 PM
Next week I plan to improve my form. While my form is not bad I can definitely invest some time on perfecting it now, while the weight is still low. This might cause the strength gains to become stagnant for next week but it is all relative to the experience.

11-05-2009, 07:32 PM
Macros for today 11/05/09

Calories: 2,199

Fat: 91.3

Carbohydrate: 90.0

Protein: 228.5

11-08-2009, 12:53 PM
Macros for 11/06/09

Calories: 2,474

Fat: 90.1

Bad day. That is all that has to be said. Rather rough partying.

11-08-2009, 12:55 PM
Macros for 11/07/09

Calories: 3,294

Fat: 151.6

Carbohydrate: 209.0

Protein: 261.8

My friend gave me a huge pitcher of milk, and I did not know it was whole milk.

11-08-2009, 12:58 PM
I weighed myself today, on 11/08/09, My weight has stayed stagnant. I am at 239 pounds. This means that I need to either incorporate some more cardio or lower my calories. For the sake of my good health, I am going to start doing cardio. 20 minutes every day and check back next week to see if it has an effect on my weight.I am also going o stop the excessive partying as it is having an effect on my diet keeping abilities.

11-08-2009, 01:15 PM
yesterday's work out 11/07/09


Military Press: 95x8x1 100x6x1 100x5x1 95x6x1 The strength is lacking in that area of my body

Seated Dumb Bell Press: 35x8x2 5 lb increase

Standing Lateral Raises: 15x10x2 2 lb increase


Narrow Grip Bench Press: 135x8x1 145x8x1

I replaced the french press with the Tricep Pulldown: 150x4x1 120x10x1 120x8x1


Barbell Curls: 60x8x2

Dumbbell Curls: 25x5x1 25x6x1

Hammer Curls: 35x10x1

I am going to start going for precision next week.

11-09-2009, 10:35 PM
Macros for 11/08/09

Calories: 2,108

Fat: 55.9

Carbohydrate: 174.5

Protein: 223.4

11-09-2009, 10:36 PM
Macros for 11/09/09

Calories: 2,287

Fat: 90.5

Carbohydrate: 164.9

Protein: 201.8

11-09-2009, 10:37 PM
I started my cardio training today, and boy oh boy was it something. I know that with the proper combination of cardio, lifting and a decent diet I should get back on track shortly.

11-15-2009, 07:59 PM
Workout for 11/10/09


Flat Bench: 155x8x1 155x7x1

Dumbbell Press: 40x10x2

Dips: 130x12x1 140x10x1


Chin Ups: 130x5x1 130x4x1

Deadlifts: 135x8x1 205x6x2

Barbbell Rows: 115x10x1 115x8x2

Shrugs: 180x10x1

20 min Cardio.

11-15-2009, 08:00 PM
Macros for 11/10/09

Calories: 1,990

Fat: 54.2

Carbohydrate: 215.0

Protein: 162.8

11-15-2009, 08:01 PM
Macros for 11/11/09

Calories: 2,278

Fat: 96.4

Carbohydrate: 172.0

Protein: 181.4

11-15-2009, 08:06 PM
Macros for 11/12/09

Calories: 2,182

Fat: 84.4

Carbohydrate: 153.1

Protein: 202.2

11-15-2009, 08:08 PM
Macros for 11/13/09

Calories: 1,841

Fat: 57.8

Carbohydrate: 84.2

Protein: 202.9

11-15-2009, 08:16 PM
Workout for 11/13/09


Squats: 95x10x1 135x8x1 185x4x1 135x8x1 I was trying to perfect it

Hack Squats: 135x8x2

Leg Curls: 40x12x1 80x6x1 60x10x1

Straight Legged Deadlifts: 135x10x1 205x8x2

Standing Calve Raises: 100x10x4

Yes the weight dropped, but technique went up the wall.

30 min cardio

11-15-2009, 08:19 PM
Macros for 11/14/09

Calories: 3,215

Fat: 155.9

Carbohydrate: 191.2

Protein: 184.4

It was steak marinated in beer day, followed by more beer and then topped off with eggnog.

11-15-2009, 08:20 PM
Macros for 11/15/09

Calories: 2,419

Fat: 118.4

Carbohydrate: 134.5

Protein: 193.7

11-15-2009, 08:25 PM
Workout for 11/15/09


Military Press: 95x10x1 105x8x2

Seated Dumbbell Press: 40x8x2

Standing Lateral Raises: 15x10x2


Narrow Grip Bench Press: 95x10x1 135x8x2 Real Narrow

Tricep Pull Down: 60x12x1 120x10x2


Barbbell Curls: 40x12x1 40x10x1 40x8x1

Dumbbell Curls: 15x8x2 (per arm) 20x8x2 (per arm)

Hammer Curls: 25x8x1 (per arm)

Reverse Grip Bicep curl: 30x10x2

11-15-2009, 08:26 PM
weight is down to 235 this week. Weighed my self in the morning. 4 pound decrease from last sunday. good to hear.

11-23-2009, 09:30 AM
Calories for 11/15/09

Calories: 2,419

Fat: 118.4

Carbohydrate: 134.5

Protein: 193.7

11-23-2009, 09:31 AM
Calories for 11/16/09

Calories: 2,283

Fat: 101.7

Carbohydrate: 185.2

Protein: 156.1

11-23-2009, 09:31 AM
Calories for 11/17/09

Calories: 2,618

Fat: 109.3

Carbohydrate: 172.0

Protein: 229.8

11-23-2009, 09:34 AM
Workout for 11/17/09


Flat Bench: 165x9x1 165x7x1

Dumbbell Press: 45x10x1 45x8x1

Dips: 140x12x1 160x10x1


Chin Ups: 130x10x1 140x8x1

Deadlifts: 135x10x1 205x10x1 225x8x2

Barbbell Rows: 115x6x2

Shrugs: 62x10x1 per arm

20 min Cardio.

11-23-2009, 09:37 AM
Calories for 11/18/09

Calories: 1,814

Fat: 69.4

Carbohydrate: 138.9

Protein: 179.3

11-23-2009, 09:38 AM
Calories for 11/19/09

Calories: 2,920

Fat: 116.8

Carbohydrate: 141.9

Protein: 314.7

11-23-2009, 09:40 AM
Workout for 11/19/09


Squats: 45x10x1 135x8x1 145x8x1 I was trying to perfect it

Hack Squats: 45x10x1 135x4x1 95x10x2

Leg Curls: 40x12x1 70x10x1 60x10x1

Straight Legged Deadlifts: My back was done from the upper body day.

Standing Calve Raises: 100x10x4

11-23-2009, 09:42 AM
Calories for 11/20/09

Calories: 2,819

Fat: 103.1

Carbohydrate: 176.2

Protein: 284.8

11-23-2009, 09:43 AM
Calories for 11/21/09

Calories: 2,475

Fat: 115.1

Carbohydrate: 167.7

Protien: 188.2

11-23-2009, 09:44 AM
Calories for 11/22/09

Calories: 2,917

Fat: 82.0

Carbohydrate: 377.5

Protein: 182.4

11-23-2009, 09:49 AM
workout for 11/22/09


Military Press: 45x12x1 95x8x1 95x4x1 standing.

Seated Dumbbell Press: 45x6x2 45x4x1

Standing Lateral Raises: 17.5x10x2


Narrow Grip Bench Press: 95x10x1 145x8x1 145x5x1 Real Narrow

French Press: 30x10x2

Tricep Pull Down: 60x12x1 60x15x1 120x8x1


Barbbell Curls: 40x10x2 50x12x1 50x6x1

Dumbbell Curls: 20x8x2 (per arm)

Hammer Curls: 30x8x1 (per arm)

Reverse Grip Bicep curl: 30x12x2

30 min cardio

12-04-2009, 01:57 PM
Alright guys, There is no news to put up for the week of thanksgiving, I took it off. No working out, no eating properly. Just rest and relaxation. A couple of notes

Even though I consumed mostrous amounts of food, my body maintained its weight perfectly: 235

My injury corrected itself over the week and I was happy.

12-04-2009, 02:01 PM
Macros for 11/30/09:

Calories: 1,690

Fat: 49.3

Carbohydrate: 123.6

Protein: 184.7

12-04-2009, 02:02 PM
Macros for 12/01/09

Calories: 2,091

Fat: 64.1

Carbohydrate: 135.4

Protein: 227.4

12-04-2009, 02:03 PM
Macros for 12/02/09

Calories: 1,316

Fat: 43.1

Carbohydrate: 112.9

Protein: 112.7

12-04-2009, 02:04 PM
Macros for 12/03/09

Calories: 1,843

Fat: 54.9

Carbohydrate: 189.1

Protein: 145.3

12-04-2009, 02:04 PM
I am starting 1.1 today.

12-09-2009, 12:19 PM
Macros for 12/04/09

Calories: 1,839

Fat: 45.2

C: 161.0

Protein: 179.2

12-09-2009, 12:20 PM
Macros for 12/05/09

Calories: 2,164

Fat: 78.0

Carbohydrate: 130.1

Protein: 217.3

12-09-2009, 12:23 PM
Macros for 12/06/09

Calories: 2,323

Fat: 106.9

Carbohydrate: 249.7

Protein: 94.1

12-09-2009, 12:25 PM
Macros for 12/07/09

Calories: 1,977

Fat: 78.7

Carb: 174.7

Protein: 150.3

12-09-2009, 12:26 PM
Macros for 12/08/09

Calories: 2,563

F :121.7

C :212.2

P :163.6

12-09-2009, 12:29 PM
Workout for 12/07/09

Front Squat: 45x6x6

Back Squat: 95x8x6

Alternating Lunges: Could Not Complete

Good Mornings: 45x12x4

Calve Raises: 80x8x6

Diagonal Wood Chops: 60x8x6


Notes: need to work on front squats.

12-17-2009, 11:30 AM
Workout for 12/08/09

Straight arm pull downs: 85x8x6

Flat Bench: 135x8x6

Dbell Chest Press: 25x8x6

standing dbell shoulder press: 25x8x6

tricep pulldowns: 75x8x6

standing bicep curls: 40x10x6

12-17-2009, 11:31 AM
workout for 12/10/09

deadlifts: 185x8x6

stepups: 115x8x6

pull through: 70x8x6

seated calve raises: 50x8x6

walkouts: 4x3

12-17-2009, 11:35 AM

pull down: 105x8x6

seated wide grip rows: 105x8x6

one arm dbell rows: 40x8x6

pushups: 10x6

Scaption: 20x8x6

Dbell skull crushers: 20x8x6

12-17-2009, 11:37 AM
Macros for 12/09/09

Calories: 3,682

F: 100.0

C: 430.1

P: 258.4

12-17-2009, 11:43 AM
12/10/09 macros

Calories: 2,025

F: 48.9

C: 148.8

P: 230.4

12-17-2009, 11:44 AM
12/11/09 Macros

Calories: 2,671

F: 87.5

C: 262.7

P: 200.3

12-17-2009, 11:47 AM
12/12/09 Macros:

Calories: 3,609

F: 104.2

C: 392.5

P: 238.9

12-17-2009, 11:49 AM
I am going to stop with the macros, just do a weekly average and post that up. I have not been able to work out this week as I have been stuck between finals and work.