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Biomedhawk
02-14-2010, 02:56 PM
I'm sick of being a fat ass. After my senior year of high school football ended I started putting on weight. This past fall I came to college and quickly put on the freshman 15. Over Christmas break my gorgeous girlfriend of 4 years ended it because she was no longer attracted to me. I'm kind of a go getter in all other facets of life. I overwhelm myself with commitments and really run myself into the ground. Its been so easy to ignore working out. I get really busy and just don't do it. I've gone through different phases of lifting and trying to eat right, but they all end sooner than later. I think I've finally reached the point where I'm so disgusted with myself that I have to do something.

I'm roughly 230 pounds at 5'8". I just set up a fitday account and I found the nutrition facts for the cafeteria food. I've established my maintenance at about 4,000 cals and suggest daily consumption of about 3,000 cals to lose 2 lbs a week and I'll work that down to 2,500 and then to 2,000 over time. My goal is to be under 200 lbs by the end of class and to be 180 lbs by the end of summer. My biggest concern is my weekend activities. On nights that I drink, should I take alcohol into account on planning my diet? For example, only eat about 1,000 calories that day in expectation of drinking over 1,000 cals of drinks. Also, anybody have a good alternative to pigging out when you have the munchies?

As far as lifting goes, my strength has really dropped off. I don't really care a whole lot about where my numbers go, though. First priority is losing weight. I'm going to stick to a simple 5x5 workout. I've been able to get up earlier enough to workout for an hour before class, that way I usually can get in a lift and 10-20 minutes of cardio or so. In addition to this, I'll try and do cardio on the off days when able to. My lifting days are Monday-Wednesday-Saturday (getting up after a Thursday night is impossible).

First week of lifting (not including warm up sets):

Monday
Bench 5x5x155
Squat 5x5x260
Row 5x5x155

Wednesday
Squat 5x5x225
Dead Lift 1x5x275
OH Press 1x5x130

Saturday
Bench 1x5x190
Squat 1x5x285
Row 1x5x175

Advice would be great. Thanks in advance.

Biomedhawk
02-14-2010, 10:50 PM
2/14/10

No workout

2,401 calories

StLRPh
02-15-2010, 07:53 AM
Have you checked out the complexes for fat loss article on this site? Really good information. There is also one on carb-cycling that may interest you. Good luck with your goals

Biomedhawk
02-15-2010, 10:40 AM
I'll check those out. Not really sure what any of that is though to be honest.

Monday
Bench 5x5x165
Squat 5x5x265
Row 5x5x165

Biomedhawk
02-16-2010, 12:15 AM
2,285 calories today

Biomedhawk
02-17-2010, 09:32 AM
First weigh in tonight.

2,851 calories last night.

Squat 3x5x225
Dead Lift 1x5x285
OH Press 1x4x135

Coke
02-17-2010, 05:36 PM
Glad to see you getting yourself on track...just be patient man, the results will come.

Biomedhawk
02-17-2010, 06:25 PM
Thanks man. Patience will be the hard part for sure.

First weigh in today. I'm going to use the same scale each week to keep some what consistent numbers. My perception of my own weight was off a bit, but its ok. Its good to establish the base line.

Week 1 - 222 lbs.

Biomedhawk
02-17-2010, 10:44 PM
2920 calories today

Biomedhawk
02-19-2010, 02:54 PM
Went out last night and drank quite a bit. I countered by being very conservative with my calorie intake during the day. I dont think I exceeded my daily allowance a whole lot.

Biomedhawk
02-21-2010, 01:25 PM
Saturday

Squat
5x225
5x225
5x255
5x255
5x255
5x255

Split Squats
6x5x95

Good Mornings
6x5x95,115,135,135,135,135

Wood Chops
6x5x80

Planks



Sunday

Pulldown
6x5x80

Bench
6x5x170

DB OH Press
6x5x50's

Dips
6x5

Curls
4x5x30,35,35,35s

Medicine Ball Crunches
4x10

Biomedhawk
02-21-2010, 04:20 PM
I have a class this Wednesday so I won't be able to work in the lab that day / use the scale for my weigh in. I did weigh in Friday night and I was 219.

Coke
02-21-2010, 06:16 PM
Good deal on losing a few pounds, nice weekend training too.

Biomedhawk
02-21-2010, 11:54 PM
Thanks man. I'm thinking of switching things up to a Saturday-Sunday-Tuesday-Wednesday format. With my social schedule, its just impossible to workout fridays and my monday is already 1030am-1000pm with just class. Going to see how it goes.

Biomedhawk
02-24-2010, 08:12 PM
Kind of shifted to the Wannabebig 1.1 routine. Did legs yesterday and upper body today. Things are going good.

Biomedhawk
02-25-2010, 03:31 PM
Weighed in today in the lab. I dont know if its water weight or if its because I had just ate, but I registered back at 222. Extremely pissed off. I hit under my target every day this past week.

Biomedhawk
03-02-2010, 04:18 PM
Weighed in today at 218. Back in the right direction.

Biomedhawk
03-02-2010, 08:47 PM
Bench
5x135
5x155
11x175

DB Incline Bench
3x8x60's

Dips
3x8

Tri-Press
3x8x"8"

Weighted Crunches
3x10x?

Coke
03-02-2010, 11:01 PM
Nice workout for the chest and tri's guy.

Biomedhawk
03-04-2010, 12:47 PM
Got a scale for the room now. 218 again.

Yesterday's lift

Deadlift
5x225
5x245
5x265
5x290

Low Row Machine
3x8x135

Chins
3x8x -80 lbs

Biomedhawk
03-07-2010, 10:17 PM
216 lbs.

Mark!
03-07-2010, 10:33 PM
Keep plugging away hawk. Looking good bro.

Biomedhawk
03-24-2010, 10:19 AM
Long time no update. Here's how the 5-3-1 workouts been coming...

Week 2 (3 rep week)
Bench Press - 190x7
Squat - 300x5
Deadlift - N/A
Press - 135 - 5

Week 3 (1 rep)
Bench - 200 x 5

Weighed in at 205 yesterday. My scale might be broke, but i also did a TON of cardio over spring break, and 10 lbs in 3 weeks isn't thaaaaaaaaat crazy. Regardless, starting to like the way I look more and more each day.

Biomedhawk
03-29-2010, 10:34 AM
Ok, the scale is more likely broke than not broke. I got on three consecutive times today and it read 214,202,and then 210. I'm going to try and find a safe place in my dorm room where it won't get jostled and just try and mark some kind of progress.

Logically speaking, 210 makes the most sense, so I'm going to go with that.

Week 3 (1 Rep Week)
Deadlift *I'm doing DL a lil different, I'm going to max out on 1 rep weeks*
1x315
1x335
1x355

Press
4x140

Squat
5x315

Deload week this week. I think I'm just going to do the core exercise and then cardio it up for the rest of my workout.

Biomedhawk
04-20-2010, 01:56 PM
Busy life. Fluxuating between 205 and 210. I've been sticking to the 5-3-1 and have been doing some Crossfit met-con's for conditioning. I'm feeling good and looking better everyday. I'm about to make a big leap with the diet. I'm writing up some rules and I'm going to hang them up by my desk. No pizza, no soda, no french fries, no high-carb foods (except for my weekly hangover lunch that I have with some frat brothers. This will be my cheat meal). I know its not super scientific, but its something to start with. I think I can do, and I know once I get into I'll lose the desire for junk food. Thoughts? Advice?

Biomedhawk
05-04-2010, 11:42 PM
Finals are next week. Can't wait to have more time to be in the gym. I've been doing what I can in the meantime. I'm still wrestling with my nutrition. I figure if I can make these life changes slowly but surely, then I'll good to go on the long term scale. However, its definitely been a struggle between eating clean and the ensuing binge. Here's some of the numbers that I've posted.

5 Rep Week
Squat 300 x 5 reps
Bench 185 x 10 reps
Deadlift *missed workout*
Press 130 x 5 reps

Got sick for a week, had some nasty crossfit workouts and then came back at it with the 5-3-1 this week.

3 rep week
Squat 315x10 *I couldn't believe this. I destroyed this lift compared to the 5 rep week
Bench 195x7

Biomedhawk
05-09-2010, 12:22 AM
Deadlift I hit x3 and stopped. This upcoming week is finals week. I decided I'll also use this week to max out in the big three as it would be the 1 rep week. Then, using those numbers I'll either re-calculate the 5/3/1 program or try out HCT-12 as it will be released on Monday. Regardless, its go big or go home week! Based on a 1RM calculator I found, my expected numbers are 235 in bench press and 410 in squat. Those numbers seem a little high as to my previous life PR's are 225 in bench and 370 in squat, but I'll be overjoyed if I managed to pull it off. I'd love to hit 400+ again in deadlift too.

Biomedhawk
05-10-2010, 03:12 PM
Ok, I decided I couldn't wait to start HCT-12 and that maxing out wasn't really that important. So, here we go...

(I'm only going to post my last set for sake of I can't remember all that well, all of which are 6-2-2-2 unless noted)

Bench Press - 195
Gravitron Pull-Up - 70
Barbell Row - 175
DB OH Press - 60
Gravitron Dips - 20

That workout felt gooood.