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harryhoudini66
12-26-2003, 12:36 AM
Fat man on a mission-


Okay, it is time to get serious. I think I will be more motivated to meet my goals by posting here and having you guys give me feedback. Here is a very quick summary of what my story is:

I was always been fat and on diets trying to attain an ideal physique. I was about 200 pounds through High School. Many years ago, I decide to meet my goals at no cost. I went down to 140 pounds with the physique of Bruce Lee in mind. I did it all within about 6 months or so. I later decided that I wanted a Jean Claude Van Damme physique and began using supplements. After about three years of hard work and good newbie gains, I was a muscular 175 pounds. I was fired from my work and got my girlfriend pregnant and there began the slow descent to obesity. I ended up at a hefty 250 pounds.

Around the first quarter of 2003, I decided that I wanted to achieve my ideal physique a second time but hold it for good. I started working out and lost a considerable amount of fat with both a balanced diet (30 pounds) and later Keto diet (35 pounds). After not losing any more weight with Keto diet, I started balanced diet this week. Unfortunately, it was a bad week to start with the holidays. I bloated up like crazy and I am sure some of it is water retention, but I just weighed in at 195. This after I weighed around 175-177 about two weeks ago.


And so it begins. I will post daily here in hopes of achieving a weight of 170 by the end of March. My current goal is to reduce body fat and retain muscle. We will see how it goes. I will be placing a reorder of Ephedrine and Caffeine for my ECA and some Creatine and Dextrose for my post workout meal.


Current Stats-

Height 5’7
Weight 195
Neck 16 ½
Chest 41
Arms 16 ¾
Forearm 12 ½
Waist 36
Quads 24
Calves 17 ½

JuniorMint6669
12-26-2003, 12:52 AM
im first, goodluck! yeehaw :spam:

donraja
12-26-2003, 12:56 AM
I'd say good luck.. but i don't think you need it. Dieting down from 250lbs must've taken a ton load of dedication and you definitely have that. Just stay focused and you will be there in no time!

JuniorMint6669
12-26-2003, 01:00 AM
ok, now after the excitment of being the first viewer and first poster in your journal, ive had the opportunity to read your post and honestly say goodluck. My rebound from keto to balanced diet was insane just like yours. But as you said, its a lot of water, dont stress it. 12 weeks to lose 20 pounds, you can do it, but do you want to lose it that fast? I havent seen recent pics of you, so im not sure how lean you are already. Dont let the muscle go to waste! Ok im done :D

harryhoudini66
12-26-2003, 08:33 PM
Today’s report

Breakfast- ½ Oats with 1-cup non-fat milk and splenda. Five fish oil caps and fiber caps

Snack- Protein Shake with 2 scoops 100%Whey and 1-cup non-fat milk

Snack- Star-Kist Lunch2Go Fat free

Lunch- Protein Shake with 2 scoops 100%Whey and 1-cup non-fat milk

Dinner- 2 Chicken Tamales with 1-cup non-fat milk (7 grams fat each)

Snack- Protein Shake with 2 scoops 100%Whey and 1-cup non-fat milk


Around 1500-1600 Calories with 50/30/20 breakdown. I only drank so many protein shakes so I could kind of cheat and eat some tamales. I usually get my protein from solid foods. I guess it is not so bad although my calories intake was about 200 less then what I planned on consuming.

Workout

Dumbbell Curls- 40x8, 45x8, 50x6
Preacher Curls- 45x8, 55x8, 70x6
Cable Curl- 150x7
Reverse Curl- 45x6, 55x6

Triceps Bar Pushdown 45x10, 50x10, 60x10, 70x6
Triceps Rope Pushdown 50x10, 60x10
Triceps Pushdown Bar 50x10, 70x6

Behind The Neck Press 45x10, 55x10, 65x8, 70x6
Shrugs 45x10, 45x10

No cardio. I hate it and I think I got shinplints because of it.

Edit: I may eat another tamale to make up the extra needed calories. I am still under 45 grams of fat.

Scott S
12-26-2003, 08:53 PM
If you get shinsplints, maybe you should work these into your leg day: http://www.exrx.net/WeightExercises/TibialisAnterior/LVReverseCalfRaise.html

Good luck with your goals. Sounds like you've had some real ups and downs. I'm glad to hear that you're committed again. :thumbup:

Saint Patrick
12-26-2003, 10:15 PM
Tamales are fookin yummy.

harryhoudini66
12-27-2003, 07:33 PM
Today’s report-

Breakfast- ½-cup oats with 1-cup non-fat milk, banana
Snack-Tamale (Last left so no more cheating)
Lunch- Turkey Burger, handful of peanuts
Snack- Special K cereal with non-fat milk
Snack- 2 scoops 100%whey with 1-cup nonfat milk, 1 slice wheat bread
Dinner- Chicken, beans and rice burrito (4 grams fat)

1700-1800 calories 40/50/20

No workout today.

Stephen Riddington
12-27-2003, 07:45 PM
Good luck man!!!

harryhoudini66
12-28-2003, 10:22 PM
Today’s status-

Breakfast- Two chicken tacos, 5 fish capsules
Snack- Turkey burger, handful peanuts
Lunch- 2-cups Special K cereal with 1-cup non-fat milk. Half cheese melt with non-fat cheese
Snack- 3 scoops 100% Whey with 1-cup non-fat milk
Dinner- Four chicken nuggets and one parfait.

Calories 1700-1800 40/40/20

No workout- tomorrow-chest day tomorrow

harryhoudini66
12-29-2003, 10:26 PM
Today’s report-

Breakfast- Lean pocket, five fish oil caps
Snack- two chicken tacos
Lunch- Pita bread, chicken schwarma and rice
Snack- Bean and cheese burrito
Snack- 3-scopp 100% Whey and 1-cup non-fat milk
Dinner- Parfait, 1 Cup Special K and 1-cup non-fat milk

Workout

Chest

Peck Deck 10x80, 8x110, 6x130, 6x150, 4x170
Bench Press 135x10, 155x6, 185x1, 205x1
Incline Dumbbell Press 45x6, 55x6, 65x6, 75x1
Dips 8x Body weight, 8 x body weight, 6x body weight +20 pounds

My chest is my weakest part big time. My bench press numbers are horrible for being a short guy. I cannot use the range of motion to my advantage. I do however suspect that the peck deck may be what is taking most of my strength away.

JuniorMint6669
12-30-2003, 12:22 AM
Bench press(compound) first! Pec Deck(isolation) last! AAAAAAAAAAAAAAAAAAH.

otherwise, nice workout :)

Saint Patrick
12-30-2003, 12:53 AM
Bench press(compound) first! Pec Deck(isolation) last! AAAAAAAAAAAAAAAAAAH.


I'm with stupid.

harryhoudini66
12-30-2003, 10:12 PM
Today’s status-

Breakfast- ½ Cup Oats with 1-cup non-fat milk. 1 slice wheat bread. Five fish oil caps.
Snack- two chicken tacos
Lunch- turkey burger
Snack- 2 scoops 100%whey with 1.5 cups non-fat milk
Snack- parfait
Dinner- 2 scoops 100%whey with 1.5 cups non-fat milk
1757 Calories 40/40/20



Workout

Back

Deadlift 135x6, 185x4, 225x1, 285x1, 305x1
Low row 120x6, 140x6, 160x6, 180x4
Lat pull down 120x6, 140x6, 160x6, and 180x4
Underhand pull down 140x6, 160x6, and 180x4

30 Minutes cardio



Thanks for you feedback guys.

Shane
12-31-2003, 12:18 PM
Chest

Peck Deck 10x80, 8x110, 6x130, 6x150, 4x170
Bench Press 135x10, 155x6, 185x1, 205x1
Incline Dumbbell Press 45x6, 55x6, 65x6, 75x1
Dips 8x Body weight, 8 x body weight, 6x body weight +20 pounds

My chest is my weakest part big time. My bench press numbers are horrible for being a short guy. I cannot use the range of motion to my advantage. I do however suspect that the peck deck may be what is taking most of my strength away.

It'll come man. But like the others have said I'd do bench press before the Pec Deck. Though if you really want to hit the chest muscles doing an isolation movement first isn't a bad thing.

harryhoudini66
01-01-2004, 04:05 PM
Yesterday’s stats-

Breakfast - ½-cup Oats with 1-cup non-fat milk
Snack- 2 Scoops 100% Whey with 1-cup non-fat milk
Lunch Sushi, Chicken Teriyaki, and Tempura Shrimp (Had to take someone out for their birthday)
Snack-2 Scoops 100% Whey with 1-cup non-fat milk
Snack- Parfait
Dinner- Chicken Breast and leg, rice,soda, Kahlua and milk and churros.

Workout-

After walking to the gym I found out it was closed. That was the start of my horrible day. That is why I ate crap for dinner. I got home and decided to visit the family for new years. I got the rug rats in the car and halfway there I got a flat and almost had an accident. I am so stupid so I never got a spare or membership with AAA. After calling a few friends who are worthless, I ended calling a Tow-truck. Although I only needed to take the car down about five blocks, I had to pay 60 dollars. Every freaking New Year I have something happen to me.

ItalianGalleon
01-01-2004, 04:16 PM
Good luck with the dieting- you may have inspired me to start my own journal to figure out just what the hell i actually eat.
On to the workouts themselves. Just what is a pec deck? I've seen it alluded to twice, but without much explanation either time. Also, on your arm shoulder day, maybe you should do the behind the neck presses before the triceps so that wont be the limiting factor if you burn out.

harryhoudini66
01-01-2004, 05:22 PM
Here is the peck deck.

http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html

http://www.exrx.net/AnimatedEx/PectoralSternal/LVFly.gif

I will take your advice on the arm day. This happens to be tomorrow.

harryhoudini66
01-01-2004, 08:30 PM
Today’s Report


Breakfast- 1 cup Special K Cereal with 1-cup nonfat milk
Snack- 3 Chicken Tacos and 2 Scoops 100%Whey with 1-cup non-fat milk
Lunch- 1 cup Special K Cereal with 1-cup nonfat milk
Snack- Parfait
Dinner- 3 scoops 100%Whey with 1-cup nonfat milk
Snack- Not sure yet


Workout-

Hack Squats- 135x10, 155x10, 175x8, 225x3
Leg Curls- 80x10, 120x8, 140x6, 200x6
Lying Leg Curls- 100x6, 140x6
Calf Extensions- 140x10, 200x10
Standing Calf Raises- 240x10, 350x10, 500x6, 100x20
Seated Cal Raises- 45x20

40 Minutes Cardio


I woke up real late today at 11:50. I am now trying to catch up with my calorie intake. I dislike my leg routine since I stopped doing squats. I have just become too much of a wuss when it comes to them. I may go back to leg press or do lunges to try to make up for it. I know I eventually will go back to squats, but I have been so disappointed with my strength lately that I just avoid doing them.

harryhoudini66
01-02-2004, 10:24 PM
Today’s’ Report


Breakfast- ½-cup oats with 1-cup nonfat milk
Snack- 2 chicken tacos
Lunch- 2 scoops 100% Whey with 1-cup nonfat milk
Snack- 2 scoops 100% Whey with 1-cup nonfat milk
Snack- 2 chicken tacos
Dinner- ½ Carne Asada Burrito (Cheat day begins)


Workout

Behind the neck press- 70x12, 90x12, 110x10, 160x8 (Awesome pump!)
Triceps Bar push down- 30x10, 40x10, 50x10, 60x8, 70x6
Triceps Rope Pushdown 50x10, 60x10
Triceps Pushdown Bar 50x10, 70x6
Dumbbell curl- 35x12, 35x12, 45x6
Preacher Curl- 45x8, 55x8, 65x6, 70x2 (Perfect slow motion)
Reverse Curl- 55x8, 65x8

10 Minutes Cardio


Weigh in for today before cheat day started was 186. I have lost 9 pounds of which I am sure a good amount was water, but I will take whatever I get.

ItalianGalleon
01-03-2004, 12:37 AM
How did you like doing the behind the neck presses before the tricep work?

harryhoudini66
01-03-2004, 01:18 AM
Great! I got an awesome pump that lasted me through out the entire workout. My arms must have been swollen about 2 full inches when I was done. I also think I was able to go longer and concentrate more on my form this way. Before I was a little tired from exercising the triceps.

Brand
01-03-2004, 09:24 AM
Looks like you're going strong, keep at it!

harryhoudini66
01-04-2004, 09:21 PM
Today’s Report

Breakfast- 1-cup Rice Chex with 1-cup non-fat milk
Snack- 3 Chicken Tacos
Lunch- 2 Scoops 100% Whey with 1.5 cups non-fat milk
Snack- 1-cup Special K with 1-cup non-fat milk
Snack- 4 Chicken nuggets and Parfait
Dinner- 2 scoops 100% Whey with 1.5 cups non-fat milk

Calories= 1718 40/45/15

No exercise-
Tomorrow Chest day. I will do compound before isolation.

PizDoff
01-04-2004, 10:47 PM
Power on!

Look to cycling and swimming for the cardio.......which you can do daily.....

harryhoudini66
01-05-2004, 10:03 PM
Today’s Report


Breakfast- 2 cups Wheat Chex cereal with 1-cup nonfat milk
Snack- 2 scoops 100% Whey with 1.5 cups nonfat milk
Lunch- 8 oz. SmartMeat Steak
Snack-2 scoops 100% Whey with 1.5 cups nonfat milk
Snack- 1 cup Wheat Chex cereal with 1-cup nonfat milk
Diner- Parfait

1867 Calories 46/38/16

No workout since I had to take care of the kiddies today. I will however, workout four days in a row this week so I expect to make up for it.

harryhoudini66
01-06-2004, 10:52 PM
Today’s Report


Breakfast- ½ cup Oats with 1 cup-2% Milk
Snack- 2 Chicken Tacos
Lunch- 2 Scoops 100%Whey with 1.5 Cups 2% Milk
Snack- Chicken Burrito (4 grams fat)
Snack- 1 Cup Wheat Chex with 1 cup 2% milk. 3 Scoops 100%Whey with 1.5 cups 2% milk.
Dinner- Chicken Sandwich and parfait

1956 Calories 40/48/12


Workout-
Real crappy since my right wrist hurts like hell.

Bench Press 90x8, 100x6, 180x6, 230x6
Peck Deck 80x8, 100x8, 120x6, 80x8, 80x8
Incline Dumbbell press 40x6, 45x6, 50x6
Dips 8xBW, 6x BW

Cardio 40 Minutes

JuniorMint6669
01-07-2004, 01:38 AM
Nice benching, even if you think it was a crappy workout. Why is everyone on this board stronger than me? Damnit.

harryhoudini66
01-07-2004, 10:30 PM
JuniorMint--- Man my bench sucks big time. The only time I can go above 200 is if I do it on the lever machine instead of free weights. The highest I have ever gone on free weights is 200. I think that may be because I do isolation before compound.

The machine I use looks kind of like this one but it actually uses plates. I think the stabilizing thing is what hurts me on the free weights.


http://www.exrx.net/AnimatedEx/PectoralSternal/LVBenchPress.gif

harryhoudini66
01-07-2004, 10:31 PM
Today’s report


Breakfast- ½ cup oats with 1 cup 2% milk
Snack- 2 chicken tacos
Lunch- 2 scoops 100%Whey with 1.5 cups 2%milk
Snack-2 scoops 100%Whey with 1.5 cups 2%milk
Snack- parfait
Dinner- 4 oz steak
Calories 1400 (May eat something else with protein) 46/37/17


Workout- Crappy since my wrist hurts like crazy

Low row- 80x8, 100x8, 120x8, 140x6, 160x6, 180x6
Lat Pulldown 100x8, 120x8, 140x6, 160x6
Dead lift 95x10, 135x6, 185x6 (wrist hurt like crazy so I did wussy weight)

Cardio- 30 Minutes

JuniorMint6669
01-07-2004, 11:53 PM
OOOOOOOOh i see now. :)

harryhoudini66
01-08-2004, 10:30 PM
Today’s Report

Breakfat-1 cup Wheat Chex cereal with 1-cup nonfat milk
Snack- 2 scoops 100% Whey with 1.5 cups nonfat milk
Lunch- Turkey Sandwich with lite cheese. Low fat rice pudding and fruit salad. Small pickle.
Snack-2 Chicken Tacos
Snack-1 cup Wheat Chex cereal with 1-cup nonfat milk

Workout-

Still crying about my wrist. Feels better though.

Hack Squats- 135x10, 155x8, 225x6, 245x4
Leg Extension 80x10, 100x10, 120x8, 140x8, 160x6, 200x6
Lying Leg Extension 70x8, 140x6
Calf Raise 220x6, 300x6, 400x6, 500x6 (6 second up and down and hard squeeze)

Cardio- 40 Minutes

I am afraid that I may slowly be turning to a curl jockey. I am beginning to hate leg days and try to justify why I should not work them out. I also quite honestly do not feel I am really working them as hard as I can. After I am done working out, I do not have the feeling of satisfaction I get when I workout other body parts. I cannot however give in to the soft side. I must work my legs dammit.

PizDoff
01-08-2004, 11:06 PM
Oh come on! You love working your legs!
You told me so too!!!

Nothing is more comforting than pain! Work your legs!!!!

Here is a pic to motivate you!
http://ca.yimg.com/i/ca/reuters/20031222/i/1745657908.jpg

harryhoudini66
01-10-2004, 08:01 AM
Thanks for the motivation


Last Nights Report-

Breakfast-1 cup Wheat Chex cereal with 1-cup nonfat milk
Snack- 2 scoops 100% Whey with 1.5 cups nonfat milk
Lunch 2 Slices of turkey. Mashed Potatoes
Snack- 2 scoops 100% Whey with 1.5 cups nonfat milk
Dinner- 3 Tacos, 1 Torta and ice cream (Cheat day began)

Workout-

Behind the neck- 90x8, 100x8, 110x8, 140x8, 150x8, 180x6
Triceps Pushdown- 40x10, 50x10, 60x8, 70x6
Triceps Bar Pushdown- 50x6, 60x6, 70x6
Barbell Curls- 40x6 (wrist hurt like crazy)
Preacher Curl- 45x8, 70x6, 80x6, 90x6

25 Minutes cardio

Weighed in at 184.5 before I began cheat day.

harryhoudini66
01-12-2004, 10:01 PM
Today’s Report

Breakfast- Oatmeal with 1 cup nonfat milk
Snack- Pouch of Tuna
Lunch – 2 scoops 100%whey with 1.5 cups nonfat milk
Snack-2 scoops 100%whey with 1.5 cups nonfat milk
Snack- ½ Can Chicken
Dinner- 2 cups Strawberry Banana Cheerios with 2 cups nonfat milk

Workout
Bench press- 90x6, 140x6, 160x6, 180x6, 230x1, 270x1
Peck Deck- 110x8, 130x6, 150x6, 170x4
Incline Dumbbell Press 45x6, 55x6
Dips 10Xbw, 8xbw, 6xbw
Cardio 40 minutes.


no more wrist pain!!!!

Dedicated
01-12-2004, 10:04 PM
Nice work.

harryhoudini66
01-12-2004, 10:18 PM
Thanks man.