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BigE
02-27-2005, 11:02 AM
Hello,

Just joined after reading through a posts for a couple days. As the title suggests I'm a fatbody who has just made the committment to change.

Stats:

Height: 6'4"
Weight: 326 lbs
Age: 37

Hoping you can all help me out as I'm dire need of it (as you can see). I've had quite a few medical setbacks in the last three years and put on approx 80 lbs during that time. I've been in the hospital for broken foot, kidney stones twice, ruptured 2 disks, and tore up my MCL.

My body fat is 29% via waist - neck measurements (48 - 19). I feel that I'm somewhat fit (cardio wise) but don't have much strength. Goal is 18% or about 220 lbs.

I ride a bike (stationary and outdoors) quite a lot and have just started lifting. A typical workout for me is 45 mins on the bike at 170 bpm when on the stationary or about 20 miles X 5 times a week when the weather gets warmer and I cycle to work. I've also been hitting the treadmill and do a 17 minute 1.5 mile. Goal is 13:30.

For strength measurements I'm using pushup/situps. At present I can do 26 pushups and 21 situps. Goal is 50 of each.

I just started logging my food intake this week and I'm averaging about 1484 cals with a split of 44/27/29 (carb/prot/fat). This has lost me 3 lbs this week.

I've also ordered some supplements VPX Redline, Thyrocutts II, and Humangro.

Come Monday I'll start lifting and doing 45 min cardio and trying to reduce the fat/increase protein in my diet.

muscle chic
02-27-2005, 11:06 AM
welcome!!

briancurran01
02-27-2005, 11:09 AM
welcome to journal land and good luck with your goals...just stay motivated. I am in a similar situation to what you are...I started out at around 275 and made it down to 225 through diet and exercise and the undying support of the wbb members. If you need any help let me know.

Isaac Wilkins
02-27-2005, 11:09 AM
Welcome to the boards.

At your size, you're going to need to start with a higher calorie intake than 1500.

You'll quickly stall on that low a diet. How interested are you in the minutia of dieting? It can be complex or simple.

Keep poking around the diet forum and some diets. There have been quite a few people here that have come from the levels you're at and done very well.

Best of luck!

BigE
02-27-2005, 11:55 AM
At your size, you're going to need to start with a higher calorie intake than 1500.

Thats the same thing my trainer said when I was doing about 1000 cals last week. The thing about it though was that I only ate dinner and then snacked on junk food. I wasn't hungry during the day but I was still putting on weight. I got educated to starvation mode/depleting muscles for energy and such and I'm trying to change my eating habits. I suppose my metabolism is pretty slow hence the reason for the Thyrocutts and theromogenic.

This past week, I've been eating about every 3 - 4 hours and I'm noticing that when I hit 4 hours I'm hungry. These last two days, I've been pretty ravenous when I wake up. I've been cautious as to how much I've been eating and I still feel that I'm eating too much but in the back of my mind I know you are right. I have a couple appointments with a nutritionlist this coming week so I hope to have it ironed out then.

Besides eating regularly, I'm also trying to down about 5 liters of water and also eat my carbs in the morn and prot at night. I'm also trying to cut out snacking in the middle of the night as I am prone to waking at 2 - 3 am and eating junk.

I started the wbb routine yesterday and coupled it with a 18:30 1.5 mile jog aftwards. I felt pretty good but today I can't lift my hands over my head without soreness...reminds me of the months of physical therapy when I did my back/knee in.

BigE
02-28-2005, 12:16 PM
I overshot the time to eat my Meal 2 and it just dorked everything up...

Diet for today...still trying to figure out how to eat more...I feel like I'm pigging out but the cals aren't there. Good thing though is that I got the carb/fat/prot thing better today.
Cals/Fat/Carb/Prot
M1 - Instant Oatmeal, 2 cups 452/7/78/19

M2 - Boiled Egg Whites, 5 82/0/2/17

M3 - Louis Rich Grilled Chicken Breasts, 1/2 pack 165/5/2/29

M4 - Tuna Creations Hickory Smoked, 1 pouch 200/5/0/35
Lean Cuisine Thai Chicken 250/5/35/18

M5 - Lo-cal Mayonnaise, 3 tbsp 113/8/10/0
Tuna, canned, water pack, 2 cans 387/3/0/85
Onions, mature, raw 42/0/9/1
Country Hearth 12 Grain Bread 220/3/42/8

Totals 1912 cals 36 fat 179 carb 213 prot

Today was leg day of a mWBB1

15 Minutes on bike MHR 163

Hack Squats:
10 X 200
10 x 200
10 x 180
10 x 180
10 x 160

Squat Press:
10 X 400, 5 sets

Standing Calf
10 x 130, 4 sets

Seated Leg Curls
10 X 175
10 X 160
10 X 145
10 X 130

Leg Extensions
10 x 58 kg
10 x 58 kg
10 x 49 kg
10 x 42 kg

Hip Abductor
10 X 125, 4 sets

Hip Adductor
10 X 95 kg, 4 sets

Treadmill
15 mins at 4.2 mph, 0 incline

Any comments as to my diet...perhaps more chicken?

Any comments as to about where I am with my weights?

Tommorrow is 45 mins on bike at 165 bpm and also my appointment with my trainer.

gino
02-28-2005, 01:59 PM
Your diet looks pretty good actually. Plenty of protein to support muscle maintenance, and moderate amounts of quality carbs. I'd add a bit more fat in there like maybe a small salad with meal 2 or three with greens, veggies, olive oil and vinegar.

Try doing 30 minutes of cardio after your workout. If your only goal was to gain muscle, I'd suggest only 15 minutes, but since losing fat is priority #1, 30 minutes would be better. Restrict the sets in your workout and do some more weight if you can. Cut those exercises that you're doing 4-5 sets of down to 2-3 sets. This should yield the same results in your weight training, give you more time for cardio (and fat loss), all while not requiring you to spend more time in the gym.

Good luck with everything.

BigE
03-01-2005, 11:17 AM
Calories Eaten Today
source grams cals %total
Total: 2007
Fat: 51 455 23%
Sat: 16 148 8%
Poly: 1 9 0%
Mono: 10 87 5%
Carbs: 180 636 33%
Fiber: 21 0 0%
Protein: 211 846 44%
Alcohol: 0 0 0%

Did 45 mins on the Lifecycle today @ hr of 165

Also met with my trainer who basically changed the whole WBB1 around. He has me doing:

Chest, Shoulders, Tris:
Isolateral Incline Press
Chest Press
Shoulder Press
Lateral Raise
Tricep Extension

Back & Biceps:
Seated Row
Lat Pulldowns
Rear Delt
Shrugs
Curls

Legs:
Squats
45 degree Leg Press
Lunges
Seated Leg Curl
Calf Raises

4 sets, 15 - 20 reps, last two sets to failure

Abs each day

Weight today is 324. Whoo hoo

gino
03-01-2005, 01:46 PM
Workout doesn't look bad. Reps are a little high, but chances are that this trainer you have falls into the "high reps tone, low reps bulk" preachers, which is incorrect. However, it won't hurt you much, so carry on to make things easier between you and your trainer.(shoot for 15 reps though with higher weight). Abs should only be done once or twice per week, like any other bodypart. Don't be fooled, doing abs does not make the waist smaller, it just builds the muscle up under whatever fat you have there. How are you incorporating cardio into your weekly training schedule? Are you trying the 30 minutes after, or sticking to the 15?

BigE
03-01-2005, 02:08 PM
I'm going to try and do 30 mins on lift days (Mon, Wed, Fri). Hopefully after I get used to lifting I won't be as sore and can manage it...definately minimum of 15 min prelift warmup and 15 min postlift. Nonlift days (Tues, Thurs, Sat) will be 45 to 60 mins...once the weather gets better it won't be a problem as I cycle commute...best time in to work is 21 minutes and I normally take the long way home which is 40 - 45 minutes. I'm usually on the road by April.

I'm kinda in a unique situation as I have MAJOR negative motivation to do my workouts. My job is on the line with this and I have to keep my trainer, nutritionlist, and boss sweet. I have to document everything (food and exercise) and get it countersigned by gym staff after they review it. I'm trying not to focus too much on it as I know if I follow the guidelines and stay disciplined I'll be golden...results will come.

I took some measurements tonight to guage my progress:

16-1/2 bi
31 quads
19-1/2 calf
48 waist
19 neck
51 chest

PizDoff
03-01-2005, 05:49 PM
I don't know if you are poking fun at yourself but I'd suggest you get your journal name changed to a more positive title.

Best of luck and don't let anything get you down!

BigE
03-01-2005, 07:04 PM
I don't know if you are poking fun at yourself but I'd suggest you get your journal name changed to a more positive title.

Would it be better to change my nick to Private Pyle? :p

Like an alcoholic, acceptance of what you are is the first step of change...Hello, I'm BigE and I'm a disgusting fatbody...

:hello:




:clown:

BigE
03-02-2005, 02:24 PM
Diet:

Calories Eaten Today
source grams cals %total
Total: 2053
Fat: 65 581 29%
Sat: 15 136 7%
Poly: 12 110 5%
Mono: 19 171 8%
Carbs: 139 511 25%
Fiber: 11 0 0%
Protein: 229 917 46%
Alcohol: 0 0 0%

Exercise

Lifecycle 15 mins @ 160 hr, 5.41 miles

Back Rows:
15 @ 120
10 @ 105
10 @ 90
5 @ 135

Lat Pulldown:
10 @ 56 kg
10 @ 49 kg
10 @ 42 kg

Rear Delt Cable Fly
15 @ 15 kg
10 @ 25 kg
8 @ 35 kg
7 @ 40 kg

Shrugs:
10 @ 90
10 @ 140
8 @ 180
6 @ 180

Alternating Rotating Barbell Curls:
15 @ 30
10 @ 35
15 @ 25
7 @ 40

Randomness:
Feel pretty good. I could really feel the rear delts. Got interrupted twice by work and had to leave before I was able to finish with some more cardio. The diet seems to be going good and I'm not starving. Legs were really sore from leg day and the bike yesterday but loosened up good during the warmup cycle. Ordered some protein and CEE today.

bboyarfen
03-02-2005, 03:30 PM
Originally posted by BigE
Like an alcoholic, acceptance of what you are is the first step of change...Hello, I'm BigE and I'm a disgusting fatbody...





your a sick and twisted guy... :hide:

BigE
03-03-2005, 11:59 AM
Diet:

Calories Eaten Today
source grams cals %total
Total: 1950
Fat: 63 567 30%
Sat: 14 123 7%
Poly: 1 9 0%
Mono: 4 39 2%
Carbs: 173 624 33%
Fiber: 17 0 0%
Protein: 177 708 37%
Alcohol: 0 0 0%

Exercise:

45 mins Lifecycle at 160 hr, 17.20 miles

Crunches: 23, 10

Randomness:
Had my appt today with my nutritionist where he told me that I wasn't eating enough. Said I need to range between 2500 and 3000 cals with a 40% carb, 30% prot, 30% fat ratio...any thoughts on this? I'm already finding hard to eat 2000 cals much less 500+ more...guess I need to get some MR shakes. He also mentioned that I need to increase my carbs in M1 thru M4 to fuel my workouts. I felt like $hit on the bike today as I missed my M4 just before my workout. Noticed a dramatic decrease in sweat production...I've been drinking nothing but water (about 4.5L a day and about 5 cups of coffee)...so I don't know what's up with that. For the first time since starting this I also felt sleepy around midday. The main thing that pisses me off is that I'm getting a lot of different stories about what I should be doing from a lot of different people...very confusing and frustrating. I'm kinda agitated that I'm not sore from my new back/bicep day...makes me feel like I didn't accomplish anything.

gino
03-03-2005, 03:57 PM
Randomness:
Had my appt today with my nutritionist where he told me that I wasn't eating enough. Said I need to range between 2500 and 3000 cals with a 40% carb, 30% prot, 30% fat ratio...any thoughts on this? I'm already finding hard to eat 2000 cals much less 500+ more...guess I need to get some MR shakes. He also mentioned that I need to increase my carbs in M1 thru M4 to fuel my workouts. I felt like $hit on the bike today as I missed my M4 just before my workout. Noticed a dramatic decrease in sweat production...I've been drinking nothing but water (about 4.5L a day and about 5 cups of coffee)...so I don't know what's up with that. For the first time since starting this I also felt sleepy around midday. The main thing that pisses me off is that I'm getting a lot of different stories about what I should be doing from a lot of different people...very confusing and frustrating. I'm kinda agitated that I'm not sore from my new back/bicep day...makes me feel like I didn't accomplish anything.

At your size, I'd think that 2500 calories would be a pretty good number to shoot for. I'm trying to lose some fat right now (albeit only a couple percent and very slowly) and I'm maintaining between 2700 and 2900 calories per day. I really think that those ratios should lean more towards protein though instead of carbs... like 40 pro, 30 carb, 30 fat. Keep the water intake high, at least 1 gallon per day. How much quality sleep have you been getting? Perhaps you need more, or better sleep. I usually try to time my coffee intake to assist with my day. I have a cup first thing in the morning, and then when midday comes around(after lunch) I'll have another, as I sometimes get sleepy then too. Once in a while I'll need one before my evening workout, but not always. Try to stay away from coffee unless you feel you need it to combat sleepiness. Believe me I LOVE coffee, but I try not to rely on it too much.

Soreness is NOT the way to gauge your progress. The weight you use, reps you can do, body weight, and what you see in the mirror is the ultimate judge. As long as you can do the exercise you did a couple weeks ago and either get a couple more reps with that same weight, or you can do the same reps with a bit more weight, you are doing great. If the scale shows that you lost a couple pounds while all of this is happening, you are winning big time. It's always tougher to get stronger AND lose weight than do one or the other by themselves. You're making a change in your lifestyle, so there will be some obstacles and surprises. I'll keep checking in, but you're on the right track, so keep the consistancy and persistance going.

gino
03-03-2005, 04:02 PM
And another thing, I'd suggest getting the EAS Myoplex MRPs. Those are my favorite, and provide 42g protein, 24g carbs and a couple grams of fat. I get mine on ebay for very cheap. I just bought 94 packs for about $100. Helluva deal at only about a buck each.

Patz
03-03-2005, 04:14 PM
The main thing that pisses me off is that I'm getting a lot of different stories about what I should be doing from a lot of different people...very confusing and frustrating.

Tune everyone out but your trainer, and Gino. You know the trainer is the one who you have to keep happy, and the members here will give you good advice as well. What kind of job is it that will not only fire you for being too heavy, but interrupt your mandatory workouts repeatedly???

BigE54
03-03-2005, 05:09 PM
AHHHH! Not another BigE! But hey, good luck with your training bro.

BigE
03-04-2005, 01:37 PM
Hey thanks for all the help Gino...major props to you. My sleep pattern sucks to say the least...I'm kinda borderline insomniac although I have been getting more sleep since execising. I usually go to bed at midnight, wake up between 2 - 3 am, go the bathroom and slug down a mouthful of milk and then back to bed and up at 6.

Mr E Dowd...I'm in the military

Heya BigE...thanks for stopping by

Diet Today:

Calories Eaten Today
source grams cals %total
Total: 2082
Fat: 56 500 25%
Sat: 15 131 6%
Poly: 7 64 3%
Mono: 9 77 4%
Carbs: 203 757 37%
Fiber: 14 0 0%
Protein: 195 780 38%
Alcohol: 0 0 0%

Exercise:

1-1/2 mile on treadmil, 18:46

Incline Press
13 @ 110
11 @ 110
8 @ 110
10 @ 90

Bench Press (I'm ashamed to post but 'ere goes)
10 @ 95
4 @ 135
11 @ 95
7 @ 105

Shoulder Press
6 @ 88
12 @ 55
13 @ 55
8 @ 66

Lateral Raise
15 @ 50
10 @ 80
11 @ 80
8 @ 110

Tricep Pulldown, High Pulley
12 @ 70
10 @ 70
10 @ 70
9 @ 80

Randomness: Felt good on the treadmill today...much better than on the bike yesterday but I got my meals in on time and have moved most of the carbs to the morning meals. I almost hopped on the bike after lifting but it was getting late and I need to spend some quality time with the missus. Plan is to hit the bike for an hour tomorrow and then pick up some MRPs, MP3 Player, and gloves. I'm conscientence of the lack of weights I'm able to pump out but Gino had set me straight. My tris are already screaming and I broke out the Bengay so I know come tomorrow I'll be crying like a baby who's had its dummy taken away.

Built
03-04-2005, 01:57 PM
Okay, good job for getting this started.

Now, couple of questions:
Are you doing your cardio first or second? You need to do it AFTER you lift, not before, unless it's separated by a few hours. If you do it first, you'll limit your fat loss and your muscle growth, and train your body to need less and less fuel. You want to train it to need more and more fuel. Always do cardio at the end, or in a separate workout.

Also, what's your nutrition like before, and after, you workout? What do you eat before you train, and how far ahead of time? How about right after?

gino
03-04-2005, 02:51 PM
Brief, light pre-workout cardio like he does is fine.

BigE, that sleep pattern is very poor. I can get by with going to bed at Midnight and getting up at 6am, but that's uninterrupted deep sleep. You need to try sleeping the whole night through. Maybe you should reduce the water (liquid) intake in the evening before bed so that you don't need to use the bathroom. At least 6 hours of solid sleep will do you much better than a few ounces of milk will. I try to get all the liquids I need by 9pm. Then, I'll allow myself 1 glass of water for the last couple hours before bed. I'll sleep straight through from 11 or 12 until 6:30am. I'll need to pee real bad as soon as I get up, but luckily it doesn't wake me up...it's like an extra alarm for me in the morning though.

One other suggestion: Are you tracking your progress and using it to construct your next workout? I noticed that you often go up and down with the weight you use, which is alright because you just started out...but it would be good if you found what weight you were comfortable with doing 8-12 times and sticking with that for all sets (after warmup(s)). It'll be easier to track your progression from week to week this way. If you get stronger and can do the weight 15 times, you'll know to bump up the weight a bit next workout.

Built
03-04-2005, 03:17 PM
3 minutes of pre-lifting cardio, if you MUST, sure. But 18 minutes of cardio before lifting is too damned long, and serves no purpose.

My .02

BigE
03-04-2005, 03:20 PM
Yeah you seen right and nailed it, boy you are on point.

I'm still trying to figure out what I can and cannot do as far as the weight is concerned hence why its kinda all over the place. I got kinda dorked around this week because I was all over WBB1 and then my trainer changed it all around and even the split so I'm trying to crossover to get in a routine. Next week should be better as I know what I'll be doing and have a lot better idea of what weight I can do.

As far as the cardio today...it was killer. When I jog my hr usually gets up to about 185 - 190 so it was a poor choice to do as a warmup for lifting. I was somewhat spent after I got done with the treadmill so I think I'll have to move that to after lifting. I'll warmup with a 15 minute spin on the bike to 160 hr.

I'm still trying to find out what works and the timing of it all but hopefully by the end of next week I'll have it all sorted out.

Quick question about something that's been niggling me....
Do you think that all this exercise and change in diet could effect my libido? Like decrease it?

Built
03-04-2005, 03:26 PM
Cardio can decrease it, but heavy lifting should increase testosterone output.

Drop that pre-lifting cardio waaaay down. Save your energy for the lifting.

BigE
03-04-2005, 03:37 PM
Yeah will do built...15 mins on the bike is nothing for me...just barely break a sweat so I think it will be ok for warmup for lifting. I'll keep the jogging to either a nonlift day coupled with the bike, or after lifting.

One of my goals is to get my 1.5 mile down to mid 13s by May...I'll keep close track of my progress and if I'm not steadily improving my times each week, I'll start jogging on nonlift days instead of the bike.

Built
03-04-2005, 04:17 PM
If the 15 minutes is nothing to you, then why do it?

Boo5000
03-05-2005, 07:49 AM
If the 15 minutes is nothing to you, then why do it?

I'm thinking you need to up the resistance on that bike or something, because 17 miles in 45 minutes is ridiculous unless its on like zero resistance. Plus a higher resistance would be good for the leg muscles.

BigE
03-05-2005, 08:49 AM
I'm currently working at hr, so I set my hr and the bike keeps up the resistance to keep my hr at the number I set...usually between 160 and 170. This equates to about 4 - 5 out of 7 on the resistance scale at about low 90s RPM.

The other week I wanted to see how high I could get my hr and I topped the bike out on resistance and was doing about 100 rpm and my hr was just hanging around 200. The only way I could get it any higher was to pedal faster and 100 is about as fast as I can go.

When I get out on the road on my Cannondale I'm usually in the third to last gear and cruise around at about 23 or so mph. Cadence is prolly mid 80s. Hr is high 150s.

I've been biking faithfully for 4 years. I can thrash on a bike, I just can't run for squat. Definately would say that my quads are a lot more powerful than my hams.

I think I would definately be able to compete in bike races if I could get my weight down.

Geeper
03-05-2005, 09:22 AM
The other week I wanted to see how high I could get my hr and I topped the bike out on resistance and was doing about 100 rpm and my hr was just hanging around 200.

The HR monitor on the bike doesn't work, obviously.

Maximum HR is 220 minus your age. = 183 for you. That is your maximum possible HR at your age, you hit that figure and you die. (Fact is it's impossible to hit that figure your body would colaspe first)

The HR you should be aiming for would be 75-80% of your max HR or for someone who is 37 years old, roughly 146 BPM. Any higher than that and you are not burning fat or doing cardio, but putting your system in shock, it'll start eating muscle ect. lower than 120 and you're wasting your time. A good judge of your cardio effort is you should be working as hard as you can, but be able to carry a broken conversation, if you can't your pushing too hard and your body is eating muscle.

But again your HR monitor is broken, 200 BPM is near impossible at age 37.... UNLESS you have a serious health condition and in that case you should see a Dr IMMEDIATELY!!! and stay off the bike till you talk to him.

BigE
03-05-2005, 12:34 PM
[QUOTE=Geeper]Maximum HR is 220 minus your age. = 183 for you. [QUOTE]

That's BS...that's just a very loose calculation to figure out MHR. Not everyone fits into that mold. The only way I know of to figure out max HR is to ride in a controlled environment with increasing resistance until you are almost ready to pass out.

gino
03-05-2005, 02:39 PM
[QUOTE=Geeper]Maximum HR is 220 minus your age. = 183 for you. [QUOTE]

That's BS...that's just a very loose calculation to figure out MHR. Not everyone fits into that mold. The only way I know of to figure out max HR is to ride in a controlled environment with increasing resistance until you are almost ready to pass out.

Exactly.

As far as the cardio goes, do what you want, within reason. 15 minutes of light cardio before your workout will not do anything detrimental to your goals, and will simply allow you to warm up the joints before your workout and burn a few more calories. I'm trying to lose a couple lbs of fat and get back to single-digit bodyfat without sacrificing any muscle, and I'm a highly trained athlete, so I would not want to do that. You are overweight and just getting into training seriously after a long time off. Considering you are a relatively new trainee, gains with the weights will come much easier, even with cardio that someone like myself may find excessive. Do what you do now for a couple months, and when your strength gains seem to be slowing, then make that adjustment to minimizing pre-workout cardio. As of now, you have started a really good program and should stick with it. Priorities for you right now should be getting better sleep, recording the weights you use for every exercise, and getting better at running. Interval training on the treadmill may be a good way for you to get back into running. Get on the treadmill and walk for a few minutes, run/jog for a few minutes, walk for a few, and repeat for however long you're on the treadmill. Gradually, either increase the speed during the fast part, increase the run/jog time, or both. This is a great way to smooth the transition into distance running, as well as a great way to drop some fat. This is definitely something you need to restrict to short periods after your workout or on days you have designated to cardio.

Geeper
03-05-2005, 02:58 PM
[QUOTE=Geeper]Maximum HR is 220 minus your age. = 183 for you. [QUOTE]

That's BS...that's just a very loose calculation to figure out MHR. Not everyone fits into that mold. The only way I know of to figure out max HR is to ride in a controlled environment with increasing resistance until you are almost ready to pass out.

A 37 year old man that weights over 300 pounds should not be taking his HR up into the 190's or 200's and that's what we're talking about here. I can't belive his trainer would let him do that. He should ask his Dr about it or make sure his HR monitor is working correctly.

Sure if you are 15-20 you can really put your heart rate way up there, but that's not what we are talking about here.......

Flame away, we worry about other member's form, overtraining, diet ect but not about this guy's heart's heath? :scratch:

BigE
03-05-2005, 03:30 PM
Geeper...I don't do that all the time...its was just once when I felt really good on the bike and wanted to see how far I could push myself. Agreed on the tread Gino...I was doing that before I got sick...I'm just now getting my lungs cleared out from the flem so I'll definately pick back up on it.

Today I managed to do nothing but shopping with the wife...I'll have to hit the gym tommorrow.

Diet:

Calories Eaten Today
source grams cals %total
Total: 2703
Fat: 83 744 28%
Sat: 30 272 10%
Poly: 7 67 3%
Mono: 24 220 8%
Carbs: 239 928 35%
Fiber: 7 0 0%
Protein: 253 1011 38%
Alcohol: 0 0 0%

RANDOMNESS: I was shooting for 2500 cals today and would have pegged it but I had a Cran Apple juice drink that was 200 cals. I bought some Myoplex MRPs, a MP3 player, EAS Precision Protein, and some gloves. I've got some other protein coming (Optimum 100% Whey) in the mail that's prolly better but this was about all they had. Doesn't taste bad, mixes ok, but it only has 20 g of Protein a serving.

Patz
03-06-2005, 12:57 AM
You're doing well. I would think with the kind of physical problems you had, the military would have given you some kind of disability and let you go.

BigE
03-06-2005, 04:02 AM
You're doing well. I would think with the kind of physical problems you had, the military would have given you some kind of disability and let you go.

I've been close believe me, but I have 18 years in...2 more to retirement...and the last thing I want is to be medically boarded. I'd rather do this anyways because I need to get into shape and look somewhat normal. People seem to be intimidated when they first meet me as I don't really look fat, just big and thick. But I figure that first impression intimidation can't be good when I do retire and have to go interview for other jobs...well except for maybe a bouncer or something where big/intimidating are an asset. I do web design so its always funny when people meet me to discuss a project...like I can't be big and still be intellectual.

BigE
03-06-2005, 04:05 AM
Forgot....I'm off to the gym now...had a M1 of a good cereal, milk, and 2 scoops protein and a M2 of yams.

My bike awaits...

BigE
03-06-2005, 08:48 AM
Diet:

Calories Eaten Today
source grams cals %total
Total: 2558
Fat: 75 671 27%
Sat: 31 280 11%
Poly: 3 26 1%
Mono: 26 230 9%
Carbs: 225 829 33%
Fiber: 18 0 0%
Protein: 248 993 40%
Alcohol: 0 0 0%

I'm still eating about the same. 600 of those cals are from the protein shakes I had.

Exercise:

1 hr bike @ 165 hr, 21.48 miles

Crunches: 24/12/10

Did some light stretching as well.

Randomness: Felt awesome on the bike today and prolly could have did another 1/2 hour but decided against it.

gino
03-06-2005, 05:09 PM
Great man, diet looks perfect today. 40/33/27 is pretty solid.

Patz
03-06-2005, 10:19 PM
Those military retirements are kicka$$. Twenty years, and you're collecting a check for life with plenty of years left to start a new career, go to school, or whatever. Of course I know the check isn't massive, but it's a nice security blanket. I worked with a military retiree once. Hmm..he got legionnaire's disease though..almost bit it.

BigE
03-07-2005, 02:13 PM
Diet:

Calories Eaten Today
source grams cals %total
Total: 1927
Fat: 70 631 33%
Sat: 26 231 12%
Poly: 3 24 1%
Mono: 19 174 9%
Carbs: 119 446 23%
Fiber: 7 0 0%
Protein: 211 842 44%
Alcohol: 0 0 0%

Exercise:

15 mins on bike at 160 hr, 5.47 miles

V Squats:
10 x 270
10 x 270
10 x 270
10 x 230

Leg Press: (could have did more but didn't want to overdo it)
15 x 440
15 x 440
11 x 530
10 x 530

Lunges: (these were a lot harder than I thought, hurt my knees)
15 x 25
10 x 25
6 x 25
6 x 25

Leg Curl:
15 x 170
9 x 170
10 x 154
10 x 154

Calf Raises:
10 x 154
10 x 154
10 x 154
10 x 154

Post Workout Cardio: 15 min Treadmill, 1.02 miles

Randomness: I'm sweaty. Had a good time today...felt strong. I had planned on doing 30 mins on the tread but started to feel faint. Prolly need to get some more carbs in diet. No soreness noted from last leg day. Going to have a good soak tonight. Got my supps in the mail today so will start taking them tomorrow. Tomorrow is weigh day and then the bike for an hour.

BigE
03-08-2005, 11:01 AM
Calories Eaten Today
source grams cals %total
Total: 1992
Fat: 47 421 22%
Sat: 14 126 7%
Poly: 8 70 4%
Mono: 8 71 4%
Carbs: 161 583 30%
Fiber: 15 0 0%
Protein: 233 933 48%
Alcohol: 0 0 0%

Exercise:

Lifecycle, 65 mins @ 165 hr, 22.48 miles

Weight: 319

Randomness: VERY happy about the weight...time for a large pizza with everything on it (j/k). Bike was ok...hit a wall at 35 mins and had to crank the MP3 to get thru. Still not getting good sleep yet...dunno how to break myself from always waking at 2 am. I have been going to bed earlier though...like around 11 pm. A friend of mine recommended that I should look into ZMA or CMA or something like that to help me sleep better. Any recommendations Gino?

Built
03-08-2005, 11:31 AM
ZMA helps a lot of people sleep well, and it's supposed to help boost test levels as well, which is good for a number of things, including fat loss and muscle gain.

Geeper
03-08-2005, 12:14 PM
Randomness: VERY happy about the weight...time for a large pizza with everything on it (j/k).

Good job, BTW pizza's not that bad, it's certainly better than fries and burgers, just don't weigh yourself the day after a pizza cheat.... the cheese and insane amounts of sodium (cheese, meats sauce) will make you retain a ton of water! Cheated with a 12 inch on sunday and yesterday I was 7 pounds up!! Back to normal today.

At 6'4" what weight are you aiming at? Just curious. You certainly seem to have the dedication to do it!

BigE
03-08-2005, 01:11 PM
Good job, BTW pizza's not that bad, it's certainly better than fries and burgers, just don't weigh yourself the day after a pizza cheat.... the cheese and insane amounts of sodium (cheese, meats sauce) will make you retain a ton of water! Cheated with a 12 inch on sunday and yesterday I was 7 pounds up!! Back to normal today.

At 6'4" what weight are you aiming at? Just curious. You certainly seem to have the dedication to do it!

I think I would feel too guilty eating a pizza, although my mom always made weight watchers pizza (toast, ketchup, italian seasoning, low fat cheese, heat in microwave til cheese melts)...I might have some of that this weekend.

I shooting for realistic/attainable goals. My first one is sub 300 by 1 Apr. 280 by 1 May, then 12 pounds a month thereafter. Ultimate goal is sub 230 by 1 Jan 06.

BigE
03-08-2005, 01:12 PM
ZMA helps a lot of people sleep well, and it's supposed to help boost test levels as well, which is good for a number of things, including fat loss and muscle gain.

Thanks Built...looks like its just what I need. I'll have a look into it.

Built
03-08-2005, 01:14 PM
How old are you BigE?

BigE
03-08-2005, 01:27 PM
two months shy of 38

Built
03-08-2005, 01:36 PM
Cool.

Okay, what I'd suggest for now is just concentrate on your diet and your exercise programme.

When you stall (notice how I didn't say "IF" you stall...), start looking into the supps like zma and tribulus that can possibly increase test levels, and before then, maybe a thermogen like eca stack.

Until then, honestly, my personal opinion is "save your money".

Stick with the basics - good diet, heavy lifting, moderate cardio, lots of water, plenty of protein and healthy fat, watch the carbs (especially the fast ones, other than post-lifting), a good multi, fish oil (lots - I take 10g a day), and vitamin C.

Let this work for you - you'll get a lot more from being dialled-in with a good routine than you'll get from the extra supps right now.

BigE
03-09-2005, 01:14 PM
Diet:

Calories Eaten Today
source grams cals %total
Total: 2071
Fat: 41 371 18%
Sat: 14 122 6%
Poly: 6 52 3%
Mono: 6 51 2%
Carbs: 228 849 42%
Fiber: 16 0 0%
Protein: 206 823 40%
Alcohol: 0 0 0%


Exercise:

Bike 15 mins @ 160 hr, 5.51 miles

Back Rows
15 @ 75
10 @ 135
11 @ 105
10 @ 90

Lat Pulldown
10 @ 108
10 @ 108
15 @ 92
10 @ 92

Rear Delt
15 @ 55
12 @ 55
10 @ 55

Shrugs
15 @ 140
12 @ 140
10 @ 140

Curls
15 @ 65
10 @ 65

Preacher Curls
15 @ 20
12 @ 20

Post workout cardio: Treadmill, 1.5 mile @ 20:44

Randomness:
Hams were a bit sore today. Disappointed with my tread times but I suppose its not that bad after a workout. I wasn't really giving it my all but was doing intervals as Gino suggested. Tried to keep to two minutes of walking at 3 mph and then 3 mins of jogging at 5.5. I think to get a good feel for what my time is that I'll need to do it the cardio day before leg day. Seems I'm also having a problem with getting enough fat in my diet...

gino
03-09-2005, 01:55 PM
Yeah, light cardio and stretching is probably the best the day after legs. Get some flaxseed oil for some healthy fats. Take one tbsp in the morning and one at night - @14g each, this will give you 28g of HEALTHY fat for your diet and an additional 250 calories. It tastes nasty, so chase it with something, but it's a very easy and very healthy way to reach target fat intake.

You were getting 2500 cal for a while, why the drop to 2k?

BigE
03-09-2005, 03:22 PM
You were getting 2500 cal for a while, why the drop to 2k?

Simply because I don't have the time or the prepared food available at work. I have my M2 at about 10ish which consists of a Lean Cuisine or Healthy Choice frozen dinner cooked in the microwave and M3 at around 2pm which is tuna, or chicken, or possibly a salad from the chow hall.

If I'm not hungry at 2000 cals, I'd rather stay at that level and just hit 2500 on the weekends when I have the time and food available.

What I really need to do is to prepare food the day before but it hasn't worked out like that. On some occasions I have been able to take in leftovers but at the mo the wife and kid are eating totally seperate diet and times to me so I usually just make enough for that particular meal.

gino
03-10-2005, 06:56 AM
Bro, you gotta take advantage of those MRPs. Eat like you have been at work, but add a shake in there somewhere. Make it at home and put it in a container, if you don't have access to a blender at work.

BigE
03-10-2005, 01:34 PM
Calories Eaten Today
source grams cals %total
Total: 2025
Fat: 55 497 26%
Sat: 11 98 5%
Poly: 4 37 2%
Mono: 10 90 5%
Carbs: 175 616 32%
Fiber: 21 0 0%
Protein: 205 821 42%
Alcohol: 0 0 0%


Exercise:

Bike, 30 mins at 160 hr, 10.80 miles

Randomness: Felt like the chocolate starfish after a bad curry...nuff said. Took off early and went home. Going to try and go to bed early after a long soak. Had a meeting today with my nutionalist and was a waste of time...all he could say is eat more fruit and vegtables.

Built
03-10-2005, 01:36 PM
Actually, your macros look pretty good.

What do you eat before and after your bike ride, and WHEN do you eat them?

Do you feel fed on this, or are you fighting hunger?

BigE
03-10-2005, 02:07 PM
I feel fed...although I can't go much more than 5 hours without eating anymore.

The workout today just sucked because I ate my meal at 2 expecting to go to the gym at 3 and never got there until 5:30. I got on the bike and did 30 minutes and then went to the tread with expectations of doing 30 on that as well. Seven minutes into the intervals I got that dizzy, throwup feeling so I got off and went home and ate something. Feel better now.

Should I be dependent on timely feeds before workouts like that? Is this a sign that perhaps my metabolism is getting higher?

Built
03-10-2005, 02:16 PM
Do steady-state cardio empty, but feed interval training like you'd feed weights.

And if you're doing both, make sure you do the intervals BEFORE the steady-state.

Patz
03-26-2005, 06:24 PM
did he give up???

gino
03-28-2005, 07:02 AM
I hope not. Maybe he just used us for our knowlege and discarded us when he learned enough to go at it alone... I feel so used. lol

Patz
03-29-2005, 10:18 PM
maybe so..I had just backed up and let you and built handle the tuough stuff. I was just checking in, and subscribed. Oh well..plenty more journals to see!