Mike's Journal

[bigzak2136]

Hey guys this is the first day of my journal. This is more for me than anything else, but any comments are welcomed. I've made exceptional strides thus far and I used to weight over 300 pounds with a body fat over 30%, that you will see below.


Monday 10/18

Breakfast- 2 packets oatmeal and glass of skim milk 520 calories
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- beef tips, roasted potatoes and carrots and glass of skim milk 480 calories 1720 total

Workout- 12 minutes bike
Flat bench X4
Cable fly X4
Flat dumbbell press X4
Incline dumbbell press X4
40 minutes full court basketball
cell-tech drink 150 calories TOTAL CALORIES 1870

also heres my current stats as of 10/18/04. you will also notice the measurements are from 10/18/04, as well as 4/19/04 when i weighed 270 with a body fat of 24%.

221 pounds
16.2% body fat
bench 235 X 5 (4th set)
straight bar curl 110 X 4 (4th set)
tricep pushdown 200 X 8 (4th set)
shoulder press 80 X 6 (4th set)
bent over row 185 x 8 (4th set)
leg press 720 X 12 (4th set)

arms- 16.5 4/19- 17.5
chest- 45 4/19- 46
waist- 36 4/19- 40
calves- 17.5 4/19- 18
quads- 25 4/19- 26.5
forearms- 13 4/19- 14

What I'm trying to do is cut down to 200 pounds and get my body fat down to 10-12%. I would also like to get bigger muscle wise and get more defined as well as gain strength. I have a high protein diet, and take cell-tech. Heres some pics of me currently and one from when i was over 300 pounds.

[bigzak2136]

heres me over 300 pounds and over 30% bodt fat and needless to say looking disgusting.

[bigzak2136]

I must be an idiot, but how do I have a big journal like the rest of you. Today was my first entry, but I wanna have a continous one with many pages like you guys?

[ryuage]

ok and you expect continuous pages by .... ? after you buy a journal does it have something written on every page already?

[JustinF]

lol

You post your workouts every day. It'll grow. ;)

[bigzak2136]

i mean do I just continue to reply to my first entry????

[JustinF]

Yes, that's correct. Just like your last post.

[bigzak2136]

great thanks a lot bro

[lilmase1153]

hey great progress bro lookin good.. jsut keep up the work and im looking forward to seeing some more entries

[bigzak2136]

Tuesday 10/19/04
Lunch- bologna sandwich on white (fat free cheese, low fat mayo, and mustard) 285 calories
Dinner- steak tips, roasted potatoes, corn, glass of skim milk 660 calories 945 total

Workout- 10 minutes cardio and back/calves day
Lat pull down X4
Calf press X4
Bent over row close grip lever X4
Seated calf raise X4
Bent over row with barbell X4
Shrugs X4
40 minutes full court basketball
cell-tech drink 150 calories TOTAL CALORIES 1095

[JustinF]

What are your stats? Your calories seem extremely low.

[ryuage]

:withstupi

dont cut calories too much...

[bigzak2136]

What are your stats? Your calories seem extremely low.

the stats are in the first post

[bigzak2136]

Wednesday 10/20/04
Breakfast- bagel with light cream cheese and glass of skim milk 370 calories
Lunch- - foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories 1090 total
Dinner- tuna fish sandwich on white 300 calories TOTAL CALORIES 1390

Workout- off day for lifting, but played 2.5 hours of football

[GrumpyTX]

Good work man. Nice start to the journal. Yes, this is just like writing info in a paper journal except it is online. Great resource, especially if you start visiting and posting in others journals, they will reply in yours and give you great motivation and answer questions you ask and so forth.

[ryuage]

roasted chicken breast = yummy

[bigzak2136]

Thursday 10/21/04
Lunch- grilled chicken sandwich on Kaiser with low fat cheese, plain potato, and a diet coke 670 calories
Dinner- lasagna and a glass of skim milk 780 calories 1450 total

Workout- 12 minutes cardio and shoulders/legs day
Shoulder press X4
Leg press X4
Upright row X4
Leg extension X4
Lateral raise X4
Leg curl X4
Front raise X4
Cell-tech drink post workout 150 calories TOTAL CALORIES 1600

[bigzak2136]

Friday- 10/22/04
Lunch- 2 fat free hotdogs and a fat free pudding 300 calories
Dinner- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories

Workout- 20 minutes basketball and arms/calves day
Barbell curl X4
Seated calf raise X4
Seated curl EZ bar X4
Calf press X4
Triceps extension dumbbell X4
Single arm cable curl X4
Hammer curl with rope X4
Triceps pushdown X4
Single arm triceps pushdown X4
Triceps extension with rope X4
Cell tech drink 150 calories TOTAL CALORIES 1170

[lilmase1153]

hey bigzak is that 1170 total cal count for the day?

[bigzak2136]

yeah bro, but on a friday night I'm sure I'll eat again later

[bigzak2136]

Saturday 10/23/04
Lunch- 2 peanut butter and jelly sandwiches 700 calories
Dinner- chicken fingers, fries, and a water from steak and shake 1550 calories TOTAL CALORIES 2250

Workout- off day lifting, but played an hour and a half of basketball and lost

Sunday- 10/24/04
Lunch- mac and cheese 1140 calories
Dinner- chicken sandwich and fries 950 calories
Snack- vanilla yogurt and applesauce 210 calories TOTAL CALORIES 2300

Workout- none

I normally dont lift on the weekends, but the food I ate was terrible. I had a great weekend, but when your hungover you need the bad food in your stomach. Back to normal this week and a weigh in friday.

[bigzak2136]

Monday 10/25/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- 2 glasses of OJ 440 calories and a hot bologna and cheese bagel sandwich (college baby) 370 calories

Workout- 2.5 hours of football and chest day
Flat bench X4
Cable fly X4
Incline dumbbell X4
Flat dumbbell X4 (last set 95x4)
Cell-tech drunk 150 calories TOTAL CALORIES 1680

[Kristen3g3tp8]

How do you avoid snacking during the day?? All I do is snack, I can't remember the last time I had a meal........ :whazzup:

[bigzak2136]

It's all about disipline, except when I'm drunk and go to taco bell and get 2 spicy chicken burritos and a total of 860 calories making my TOTAL CALORIES 2540

[bigzak2136]

Tuesday 10/25/04
Breakfast- glass of OJ and a red bull 330 calories
Lunch- tuna fish on white 300 calories
Dinner- Salisbury steak, mashed potatoes, and corn with a class of milk 660 calories
Snack- vanilla yogurt and a tapioca pudding 190 calories
Workout- no cardio, back/calves day
Lat pulldown X4
Calf press X3
Bent over row close grip lever X4
Seated calf raise X3
Bent over row with barbell X4 (195x8 last set)
Shrugs X4
Cell-tech 150 calories TOTAL CALORIES 1630

[Wannabetone]

Just wanted to let you know that you're doing an awesome job with your journal. Keep it up but don't give in to your roommates temptation of Fast Food! LOL! I know its hard but the pay off will be worth it!

[ryuage]

keep up the good work zak :thumbup:

[bigzak2136]

Wednesday 10/26/04
Breakfast- bowl of chex 320 calories
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Snack- meso-tech protein bar before my football game 170 calories
Dinner- 2 grilled chicken sandwiches on white 770 calories

Workout- off day for lifting, 2 hours of football (we lost 20-19 on a 2 point conversion, but I scored a nice touchdown)
TOTAL CALORIES 1980

[ryuage]

sucks on the loss, but at least you scored eh?? :)

[daveywave]

Just wanted to let you know that you're doing an awesome job with your journal. Keep it up but don't give in to your roommates temptation of Fast Food! LOL! I know its hard but the pay off will be worth it!


hey stupid... he didnt mention anything about his roomate.

bug off these forums you dont belong

[bigzak2136]

Thursday 10/27/04
Lunch- grilled chicken sandwich on Kaiser with low fat cheese, plain potato, and a diet coke 670 calories
Dinner- some chex mix 260 calories

Workout- arms and calves with an hour of wiffle ball
Barbell curl X4
Overhead extension X4
Seated calf raise X4
Preacher curl X4
Tricep pushdown X4
Isolated curl X4
Tripep extension cable X4
Calf press X4
Cell tech 150 calories
TOTAL CALORIES 1080 WEIGHT IN 222 (heavy shirt and lots of water)

[rookiebldr]

Good luck on the goals, Zac.

[EdgeCrusher]

dude, many days it looks like you're starving yourself

@ 222, you should be able to lose weight while eating 2k calories easy

also, such few meals, combined with your current calorie intake is asking to decimate your metabolism

[ryuage]

222... you could lose weight at 3k.. haha

[bigzak2136]

yeah I know guys, I do eat a good amount of food, and I get filled up. It's just the food I eat is low fat. Thanks for checkin out mu journal and I appreciate the advice.

[bigzak2136]

Friday and Saturday I was at home for a family party, and my family is a bunch of eaters and drinkers, so this weekend I didnt get to the gym, I ate a ton of home cooking, and had my share of alcohol.

Sunday 10/31/04
Lunch- 2 hamburgers and an apple sauce 760 calories
Dinner- chicken pasta and 2 glasses of milk 660
Snack- wheat thins and pretzels 300 calories TOTAL CALORIES 1720

Workout- off this weekend

[EdgeCrusher]

Friday and Saturday I was at home for a family party, and my family is a bunch of eaters and drinkers, so this weekend I didnt get to the gym, I ate a ton of home cooking, and had my share of alcohol.

Sunday 10/31/04
Lunch- 2 hamburgers and an apple sauce 760 calories
Dinner- chicken pasta and 2 glasses of milk 660
Snack- wheat thins and pretzels 300 calories TOTAL CALORIES 1720

Workout- off this weekend

hey this is close to a good day of eating. :) add about 2 more meals @ 300-500 calories each. you do know you get a metabolic boost (and stand a better chance of not having diabetes) from eating more meals right? shoot for 6 small-medium meals, which should be better than 3 medium-large ones.

[bigzak2136]

Monday 11/1/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- 2 pieces of grilled chicken, corn, and milk 820 calories TOTAL CALORIES 1540

Workout- chest day, no cardio (possible shin splints)
Flat barbell X4
Dips X10
Incline dumbbell X4
Flat dumbbell X4 (last set 95x6)
Cable crossover X4

[bigzak2136]

Tuesday 11/2/04
Lunch- grilled chicken sandwich and fries (damn Wendy's out of baked potatoes) 880 calories 30g fat
Dinner- canned chicken sandwiches 630 calories TOTAL CALORIES 1510 (43g fat is no good)
Workout- back and calves
Lat pulldown (wide grip)
Calf press X4
Bent over row close grip lever X4
Seated calf raise X3
Bent over row with barbell X4 (195x9 last set)
Shrugs X4
Lat pulldown (close grip)
Abs
40 mins of wiffleball, huge win

[bigzak2136]

Wednesday 11/3/04
Breakfast- chex cereal 320 calories
Lunch- spaghetti O's 360 calories
Snack- wheat thins- 130
Dinner- 2 PB&J sandwiches 760 TOTAL CALORIES 1570
Workout- off today, big test therefore no cardio

[bigzak2136]

Add a late night snack cuz I was studying. Applesauce and fruit snacks 400 calories, making my TOTAL CALORIES 1970, and probably closer to normal

[bigzak2136]

Thursday 11/4/04
Lunch- tuna on white and a glass of milk 450 calories
Dinner- 2 pieces of grilled chicken, corn, milk 840 calories
TOTAL CALORIES 1290
Workout- shoulders/ legs
Machine lateral raise X4
Leg curl X4
Leg extension X4
Front raise X4
Leg press X4
Upright row X4
Dumbbell press X2
Abs X4
45 minutes of waffle ball (won 2-0-1)
weighed in at 218, 222 previous

at home for the weekend and it was my best friends 21st so I drank a ton and ate real bad.

[bigzak2136]

Monday- 11/8/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- chunky soup and apple juice 680 calories
Snack- toast and milk 400 calories TOTAL CALORIES 1800

Workout- 1.5 hours of football, no lifting because of a big paper

[bigzak2136]

Tuesday 11/9/04
Lunch- chicken breast sandwich 290 calories
Dinner- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories TOTAL CALORIES 1010
Workout- back and calves
Lat pulldown (wide grip)
Calf press X4
Bent over row close grip lever X4
Seated calf raise X3
Bent over row with barbell X4
Shrugs X4
Abs
30 mins of wiffleball, bad loss

[bigzak2136]

Wednesday 11/10/04
Breakfast- chex cereal 400 calories
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- 2 chicken breast sandwiches 630 calories TOTAL CALORIES 1750
Workout- chest day
Flat bench X4
Cable crossover X4
Incline dumbbell X4
Flat dumbbell X4
Machine seated press X3
20 mins basketball

[savdout209]

awesome job on the transformation man..how much weight are you lifting on these excercises? ;|

[bigzak2136]

Thursday 11/11/04
Lunch- grilled chicken sandwich on Kaiser with low fat cheese, plain potato, and a diet coke 670 calories
Dinner- mac and cheese light 870 calories TOTAL CALORIES 1540
Workout- shoulders and legs
Seated lateral raise X4
Front raise X4
Upright row X4
Dumbbell press X2
Leg extension X4
Leg curl X4
Leg press X4

[bigzak2136]

Monday 11/15/04
Breakfast- chex cereal 400 calories
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- turkey breast on a bagel with cheese, cottage cheese, 3 hard boiled eggs, nutri-grain bar 2000 calories TOTAL CALORIES 3120
Workout- arms
Barbell curl X4
Preacher curl X4
One arm cable curl X4
Overhead dumbbell extension X4
Cable pushdown X4
Overhead rope extension X4

[bigzak2136]

thanks savdout for checking out my jourbal. I have another journal where I keep track of my stats, and keep a closer eye on my progress. http://www.bodygain.com/profile.php?uid=449

Body gain is a great site, and is tied in with wannabebig. It helps you keep track of all ascpests of maintaining a healthy lifestyle, and has helpful graphs.

[bigzak2136]

Tuesday 11/16/04
Breakfast- oatmeal 440 calories
Lunch- turkey chili 380 calories
Dinner- turkey breast on bagel with cheese, cottage cheese, potato salad, nutria-grain bar 740 calories TOTAL CALORIES 1560
Workout- back/ calves day
Lat pull down X4
Calf press X4
Bent over row close grip lever X4
Seated calf raise X4
Bent over row with barbell X4
Shrugs X4
Abs X2
2.5 hours of football, 30 mins of wiffleball

[bigzak2136]

Wednesday 11/17/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Snack- pretzels and orange juice 460 calories

Monday 11/29/04

Long break for thanksgiving, but I worked unloading trucks. Didn’t eat well either, weighed in at 225, but that wont be hard to take off.

Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- turkey breast on bagel with cheese, cottage cheese, potato salad, nutria-grain bar 740 calories
Snack- banana bread 400 calories TOTAL CALORIES 1860

Workout- chest
Flat Dumbbell press X4
Cable crossovers X4
Incline barbell press X4
Abs X2
Seated chest press X2
20 minutes elliptical

Tuesday 11/30/04
Breakfast- banana bread 300 calories
Lunch- banana bread 400 calories
Dinner- turkey breast on bagel with cheese, cottage cheese, potato salad, nutria-grain bar 740 calories TOTAL CALORIES 1440

Workout- back and calves
Lat pull down (wide grip) X4
Calf press 1 leg X4
Lat pull down (close grip) X4
Bent over row close grip lever X4
Seated calf raise X4
Bent over row with barbell X4
15 minutes elliptical

Wednesday 12/1/04
Dinner- meatball sub
Drunk breakfast- IHOP, but I don’t remember what I ate

Workout- off day, U of I basketball game and lots of booze

Thursday 12/2/04
Breakfast- mcgriddle and hash brown (hung over)
Dinner- steak tips, potatoes, applesauce, and a chicken sandwich 870 calories

Workout- shoulders and legs
Seated lateral raise X4
Leg curl X4
Leg extension X4
Upright row X4
Dumbbell press X4
Hour of basketball then 3 hours of bowling

Friday 12/3/04
Lets not even go there

Workout- arms
Barbell curl X4
Overhead triceps extension X4
Preacher curl X4
Cable pushdown X4
Dumbbell curl X4
Triceps press (machine) X3

Monday 12/6/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- turkey breast on bagel with cheese, cottage cheese, potato chips, nutria-grain bar 800 calories TOTAL CALORIES 1520

Workout- chest
Dumbbell press X4 (last set 100x7)
Barbell incline X4
Cable crossovers X4
Machine chest press X2
20 minutes eliptical

[bigzak2136]

Tuesday 12/7/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- turkey breast on bagel, cottage cheese, pretzels, soup 800 calories TOTAL CALORIES 1520?

Workout- hour of basketball

[bigzak2136]

Wednesday 12/8/04
Lunch- foot long roasted chicken on wheat (with FF honey mustard and no cheese) 720 calories
Dinner- grilled chicken sandwich on Kaiser with low fat cheese, plain potato, and a diet coke 670 calories TOTAL CALORIES 1390

Workout- back and calves day
Lat pull down X4
1 legged calf press X4
T bar row X4
Seated calves raise X4
Barbell row X4
Shrugs X4

[Bigzak23]

wow it's been a long time, almost a year, but I'm back into this site. Over the last year I've lost much determination. Much of it came with my new girlfriend, somehow when your not trying to pick up girls at the bars you let yourself go. This is my new screen name too. As you can see I was very dedicated in the past and hope to continue the dedication. I now weight a staggering 235 and hope to drop doen to 225 or less in a few weeks. I look forward to more replies and you can look forward to many more daily posts.

Thanks guy Mike

[bigzak2136]

lunch- chicken sub 720 calories
pre workout snack- can of tuna 150 calories
dinner- 2 chicken sandwiches 540 calories
TOTAL-1440

workout shoulders and tris

smith military press X3
dumbbell front raise X3
dumbbell lateral raise X3
smith upright row X3

pressdown machine X4
skull crushers X3
reverse pulldown X3

[bigzak2136]

new pictures will be added as soon as I find someone willing to take pictures of me in different positions. The girlfriend and I took some pics, but no one wants to see those if you know what I mean.

[Built]

Roflmfao!

[bigzak2136]

dunno what that means, but thanks for posting

[bigzak2136]

breakfast- toast and milk 400 calories
lunck- chicken sub 720 calories
dinner- lean cuisine meal 520 calories
TOTAL CALORIES 1640

workout- legs
leg press X4
seated calf raise X3
leg curl X3
1 leg calf press X3
leg extension X3

ab machine X2
hanging leg lift X2
side bends X2

[bigzak2136]

lunch- chicken sub and chips 860 calories
dinner- chicken sandwich and potato 670 calories
TOTAL CALORIES 1530

WORKOUT bi's and tri's

closed grip bench X4
cable pressdown X3
cable overhead extension EZ X3
cable kickbacks X2

barbell curl X4
preacher curl X3
concentration curl X3
hammer curl X2