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View Full Version : Help! I'm being swallowed alive by my own skin!



flabbybones
07-19-2005, 01:19 AM
I started my journey on August 30, 2004 as 446 pounds of human waste.

I woke up and decided to live rather than die. Today I weigh 292 pounds (a loss of 154 pounds in less than a year.) I lost the weight by eating clean and exercising. Afterall, there is no big secret to weight loss.

My goal is to be healthy and strong. I am determined to reach this goal.

My journal will serve as a way for me to track my progress and then share my experience with others. I'm working on designing by own training program and could use a little help getting started. I'm thinking of something along these lines:

Day 1: Chest, Triceps, Calves

Day 2: 30 minutes cardio

Day 3: Back, Biceps, Shoulders

Day 4: 30 minutes cardio

Day 5: Quads, Hams, Calves

Day 6: 30 minutes cardio

Day 7: Rest and relax

For each muscle group I want to do at least 2 different compound exercises. I want to have all my exercises planned out ahead of time and I want to track all of my results in this journal.

flabbybones
07-19-2005, 01:30 AM
A little more info..

I'm 23 years old and I'm 6 foot 2 inches.

My diet usually looks something like this:

Meal 1: Alarm goes off and I immediately put on some shorts, a shirt, and a cap. I take 1 scoop protein whey with water and then head to the gym.

Workout time! I need to remember to stay well hydrated while I do this.

Meal 2: First thing I do when I get home from the gym is mix up 1 cup oats, 1/2 cup low fat cottage cheese, 1 scoop protein whey, 1 banana, 1 tbs peanut butter, and 2-3 cups of skim milk.

Meal 3: Before I head off to work I usually have something simple like 3 talipia fillets, 1tbs flax seeds, a small sweat potato, and a handful of green beans. I also add a tbs of Smart Balance light butter for a small dose of healthy fats.

Meal 4: After a few hours of working I eat a can of tuna or sardines with mixed veggies and about 5-10 olives.

Meal 5: After a few more hours of working I eat another can of tuna or sardine with mixed veggies and about 5-10 olives.

Meal 6: After a few more hours of working I eat my final meal. This is usually a mix of veggies, brown rice, chicken, spices, and beans. I always add about a 1/4 cup of almond to it as well.

Calories for the day are 2500-3000 depending on whether or not I'm lifting that day. I shoot for 250 protein with a fairly even mix of protein, fat, and carbs.

I then go to sleep about 5 hours later.

drew
07-19-2005, 07:51 AM
Great job on the weight loss. Keep it up man. Sounds like you have a good plan.

Ignoramus
07-19-2005, 01:29 PM
Great work chico! I went down over 100lbs as well. Im wondering, what are you planning on doing with all the loose skin (no offense intended)? Dont give up, you'll feel so ****ing great once you get to where you want to be, you'll never stop.

Built
07-19-2005, 01:44 PM
You are so young in getting this under control that your skin really is likely to snap back over time. It'll take a WHILE, but you will see this happen. Keep doing what you're doing. You'll see.

:)

fixationdarknes
07-19-2005, 01:48 PM
Wow amazing progress thus far. Keep going man. You can do it!

briancurran01
07-19-2005, 02:23 PM
wow amazing progress dude. keep it up man...i have dropped alot of weight myself.

Unholy
07-19-2005, 02:25 PM
Good luck with the journal man, its a great means for motivation and help.

Wannabelean
07-19-2005, 02:48 PM
I am another one in your shoes man.. I love the title BTW hahaha..

Keep us updated, the journal helps out a hell of alot :) Great progress so far :)

briancurran01
07-19-2005, 02:52 PM
here is the split that i followed when i wasnt doing full body and it worked well

day 1 chest and back
day 2 cardio
day 3 legs
day 4 arms and shoulders
day 5 cardio
day 6 off

i also tried doing cardio after every workout for at least 30 minutes

flabbybones
07-19-2005, 03:39 PM
Thanks for the encouraging replies. Today I'm just going to do some swimming while I try and figure out what I want to do exactly for strength training. I need to purchase a clipboard, some paper, and some pens so I can start keeping track of everything.

I'm also going out to eat with the family tonight at the Cracker Barrel. I do this once a week and consider it a cheat day because I can't accurately measure my calories. Last time I had a 10oz steak and a plain baked potato. I'll probably go for fish and veggies today.

Built
07-19-2005, 03:41 PM
Once a week is a perfectly reasonable routine for a cheat meal.

Have a nice time.

:)

flabbybones
07-20-2005, 05:12 PM
Today's workout

Chest dips (weight assisted machine):
250 x 10
240 x 6
240 x 8 (failure)

Incline shoulder raises:
15s x 10
25s x 10
25s x 14

Incline bench press (dumbells):
15s x 10
20s x 8,
25s x 6 (failure)

Dumbell bench press:
15s x 18
20s x 10 (failure)

Tricep dips (weight assisted machine):
250 x 10
240 x 6
240 x 11 (failure)

One-arm tricep extentions (dumbells):
10 x 10 (right) 10 x 10 (left)
10 x 10(right) 10 x 9 (left) failure
10 x 6 (right) failure 10 x 5 (left) failure

One-arm dumbell kickbacks:
10 x 8 (each arm), 10 x 8 (each arm failure)

Seated calve press:
25 x 10 (wasn't sure how much to add at first)
70 x 10
12 x 12 (exhaustion, not failure should have done another set)

Lying calve presses on leg press machine:
135 x 10
175 x 10
215 x 10
275 x 15 (failure)

I noticed I was the only person carrying a clipboard in the gym today. I guess no on else likes to track their progress?

Patz
07-20-2005, 05:38 PM
Today's workout

Chest:



Triceps:



Calves:



I noticed I was the only person carrying a clipboard in the gym today. I guess no on else likes to track their progress?

meh..clipboards are too big. get a tiny notepad...something you can stick in your pocket. a clipboard reminds me of the douchbags that walk up and down the sideline at high school football games, and keep statistics because they can't make the team.

not that I played or anything..lol

drew
07-21-2005, 07:04 AM
Nice workout man, keep it up!

I keep a small notebook with me, and then put everything into a gi-normous one that has my scheduled workouts, diet log, injury log, plus other notes. It's great for tracking progress.

flabbybones
07-21-2005, 05:03 PM
Today was cardio so I swam a little over a half mile.

My order from AtLarge came in today as well. I'm starting to take Thermocin, MultiPlus, and Creatine. I switched my protein from BodyFortress Whey to Nitrean.

flabbybones
07-22-2005, 05:09 PM
Today's workout:

Back:

Pullups on weight assisted machine: 250x6, 250x6, 240x6
Cable rows: 75x6, 80x6, 90x6
Cable bar pull downs: 75x8, 75x8 80x6
Dumbell shrugs: 30'sx6, 45'sx6, 55'sx8

Biceps:

Dumbell hammer curls: 20'sx6, 20'sx6 20'sx6
Cable bicep pulls: 20x4 (failure) 10x8, 10x8

Shoulders:

Dumbell shoulderpresses: 20'sx6, 20'sx6 25'sx8
Lateral raises:10'sx6, 10'sx6, 10'sx6
Rear (bent over) lateral raises: 10x4, 10x4, 10x4

What I learned today: I really really really need to work on my form. Many of my reps were pretty sloppy. I'm hoping I'll get better as I get more used to this stuff.

Built
07-22-2005, 05:45 PM
Hey, good job on the workout!

If your form is sloppy, as much as it pains you, drop the weight. A new lifter using good form on light weights is perfectly respectable, but nothing is funnier to watch than crappy form, and NOBODY will correct you.

Okay?

Hang in there. You'll feel confident very soon, really.

:)

flabbybones
07-24-2005, 04:42 PM
I took three Thermocin before today's workout and it gave me a huge boost of energy. I love this stuff!

Leg press:
155x6
235x6
275x5 (failure)

Leg curls (one leg at a time):
25x6
35x6
85x6 (failure)

Leg extention machine (uses both legs at once):
75x6
80x6
90x6
110x6 (failure)

Then I tried to do some bodyweight squats and almost killed myself. My legs are completely dead today. The leg press machine is what really killed me.

Focused70
07-24-2005, 06:22 PM
Today was cardio so I swam a little over a half mile.

My order from AtLarge came in today as well. I'm starting to take Thermocin, MultiPlus, and Creatine. I switched my protein from BodyFortress Whey to Nitrean.

You'll get spoiled on Nitrean.

I don't think I'll ever switch back to the horrific whey that was GNC's strawberry. ;)

Patz
07-24-2005, 06:32 PM
Nice workout man, keep it up!

I keep a small notebook with me, and then put everything into a gi-normous one that has my scheduled workouts, diet log, injury log, plus other notes. It's great for tracking progress.

I have teh 3-ring binder..lol.

flabbybones
07-24-2005, 10:59 PM
You'll get spoiled on Nitrean.

I don't think I'll ever switch back to the horrific whey that was GNC's strawberry. ;)

At first I didn't like the Nitrean but it's growing on me. It has a light chocolate almost buttery taste to it. I'm not sure if I'll continue buying it though. I definately intend to keep using the Thermocin, MultiPlus, and Creatine though.

Since I started the Creatine I've noticed that my muscles feel harder than usual. I also have a slight feeling of euphoria (Thermocin gives me this as well). The only weird side effect so far is flourescent yellow urine.

Wannabelean
07-24-2005, 11:15 PM
Drink more water!

Alke
07-24-2005, 11:26 PM
yes, lots of water.

grats on the weight loss bro.

I agree with BUILT that your skin will tighten back up over time. Your changing your body composition, You must have lost a lot of weight very fast? Once your body realizes what just happened, I would think it will regain elasticity.

nice leg work, the leg press is one of my favorite things.

flabbybones
07-27-2005, 05:01 PM
Dumbell chest press:
20s x 6
25s x 6
35s x 6 (failure)

Dumbell incline press:
25s x 6
30s x 6
30s x 4 (failure)

Chest dips (weight assisted):
250 x 6
240 x 4 (failure)

Tricep cable pulldowns:
warmup (20 pounds x 8?)
90 x 6 (should have started slower, this was HARD)
80 x 6
80 x 4 (failure)

Tricep press machine:
warmup
70 x 0 (failure)
50 x 6
50 x 8 (failure)

Tricep dips (weight assisted):
250 x 6
250 x 8 (failure)

Weighted crunch machine:
several warmup seps before I figured out this was an easy machine
160 x 6 (failure)

I feel good about today's workout. I really pushed myself and my muscles are really sore. I switched the order of presses vs dips and I was doing much better presses because of it. My dips weren't as good but my muscles were already pretty exhausted.

flabbybones
07-27-2005, 05:10 PM
I'm also thinking of adding "real world" type stuff to my routine. For example, beating the crap out of something with a sledge hammer. Or doing high steps on the porch in my backyard. Or filling a trashcan full of water and picking up and carrying it around for a while.

drew
07-28-2005, 06:54 AM
I like to push my car around a parking lot. It's fun to do that stuff.

flabbybones
07-28-2005, 06:43 PM
I didn't get to swim today. There were like 40 old ladies in the pool having a water aerobics class. I ended up using a Cybex Arc Trainer for 30 minutes. I got a pretty good workout.

I noticed that I haven't lost any weight lately. I'm either building up muscle, getting too many calories, or getting too much sodium. Or maybe all three? I'm not discouraged in the least though.

Here's what a typical day of eating looks like now.

Morning: 1 scoop Nitrean and water with 3 Thermocin

Post workout: 1 cup oats, 1 cup lowfat cottage cheese, 2 cups skim milk, 1 scoop Nitrean, 1 teaspoon Creatine, 2 tablespoons natual pb, 1 banana, Multivitamin

Before going to work: a dozen egg whites and 3 more Thermocin

First meal at work: 1 can Sardines and a cup or two of mixed veggies

Second meal at work: 10oz chicken breast and a cup or two of mixed veggies

Last meal at work: 1 can Sardines and a cup or two of mixed veggies

I also have a half cup of Almonds that I spread out and eat a little of at eat meal.

Calories: 2600ish with 42% protein, 34% fat and 24% carbs

Should I lower my calories a little? Like maybe 2000?

Built
07-28-2005, 06:47 PM
That might be too much of a drop.

You've not been doing this for long. Give it a little. You aren't GAINING - let your lifting intensity come up for a month or two, then if it's NOT moving, drop the calories by about 200 and see what happens, okay?

flabbybones
07-29-2005, 06:06 PM
Today was a good workout!

Weight assisted pullup machine:
250 x 8
240 x 6
240 x 6
240 x 4 (failure)

Cable rows (sitting):
90 x 8
90 x 8
95 x 8
95 x 8 (failure)

Cable pull down down bar (front pull downs):
80 x 8
80 x 8
80 x 8
80 x 8 (probably not failure, but I was exhausted)

Dumbell shrugs:
55s x 8
60s x 2 (my grip started to go and I had to rack them before I dropped them)
55s x 6 (grip failured, shoulders were strained)

Dumbell shoulder press (seated, back supported):
15s x 8
25x x 8
30s x 5 (failure)

Dumbell lateral raises:
8s x 8
8s x 8
8s x 8
8s x 8 (focused on form this time, big improvement in that aspect)

Bent over dumbell lateral raises
8s x 8
8s x 7
8s x 6 (failure, focused on form and saw improvement there)

Hammer curls:
20s x 8 (I got side tracked and forgot to do more sets)

Bicep curls on cable machine:
10 x 8 each arm
10 x 6 each arm
10 x 4 each arm (failure, but I was again focusing on form and saw great improvement - I tried not to move my upper arm and kept my elbows in)

Seated calve press:
200 x 10
245 x 8
245 x 7 (failure, my calves are WRECKED)

I really feel like I pushed myself hard today. I saw my first "pump" too. The veins on my forearms were bulging! That's definately new to me.

Question.. how can I get a better shoulder workout with shrugs when my grip gives out before my shoulders? Would it be easier with a barbell maybe?

Built
07-29-2005, 06:12 PM
Hey, that's awesome! What a great feeling, that first pump! Completely addicting.

If your grip is failing, you might want to consider the hotly debatable "strap conundrum".

Me, I'd rather develop my back than my grip. Others will flame.

:)

KevinStarke
07-29-2005, 07:05 PM
Lots of volume man good stuff.

flabbybones
08-01-2005, 05:36 PM
I forgot to take my book with me the last two days. Yesterday I did lower body and today I did upper body. Each workout was a little over an hour with a lot of super setting. I'm thinking of doing each muscle group twice a week instead of just once. I feel like my muscles are recovering fast enough to do this and it seems like it would speed up my progress some.

Tomorrow is a swim day, then the next day will be lower body again. I'll have to remember to bring my book with me next time so I can keep track of what I'm doing.

I decided to set a new goal as well. By Christmas this year I want to be doing proper squats and deadlifts on a regular basis. Until then I just want to lose more weight, build more strength, and develop more coordination. Once I've shown enough progress I'll schedule a few personal training settings to ensure that I'm doing these two exercises in the safest possible way.

flabbybones
08-03-2005, 05:35 PM
Today's workout

One-leg curls (standing, leaning)
70 x 8 per leg
70 x 6 per leg
60 x 6 per leg

Leg Press
275 x 8
275 x 8
275 x 8
275 x 5

Calve Press (done in between sets on Leg press, no rest)
275 x 10
275 x 10
275 x 10
275 x 10

At this point the Squat rack opened up so I thought I would try practing form with just the olympic bar (45 lbs?) I only managed to do 2 of them with a little rest in between but my form was bad because my legs were so exhausted from the press machine. I don't think I'm going to wait until Xmas to start squats and deadlifts. I'm just going to start low and watch my form.

Leg extention machine (seated, both legs at once)
75 x 8
120 x 8
120 x 10
135 x 10
135 x 10
150 x 10 (major hurt)

Leg curl machine (seated, both legs at once)
120 x 10
120 x 10
150 x 6

Hip abductor machine
130 x 10
190 x 10
250 x 10 (this is the highest weight the machine supported)

At the end of today's workout my shirt was much more damp than usual. I pushed myself hard and had a nice post workout drink of Surge.

Built
08-03-2005, 05:37 PM
Good job on the workout!

What's Surge?

flabbybones
08-03-2005, 05:40 PM
Good job on the workout!

What's Surge?

This is Surge

http://img174.imageshack.us/img174/7886/btsurgesuppfacts1tz.gif

Built
08-03-2005, 05:43 PM
Ah. Whey protein with maltodextrin and dextrose.

You can make your own from any artifically sweetened whey protein and malto and dextrose, just FYI. Probably cheaper.

But this will work. :)

flabbybones
08-03-2005, 05:49 PM
Ah. Whey protein with maltodextrin and dextrose.

You can make your own from any artifically sweetened whey protein and malto and dextrose, just FYI. Probably cheaper.

But this will work. :)

Yeah I could definately do that. I'm too lazy though =)

Wow I just looked at my first leg day again


Leg press:
155x6
235x6
275x5 (failure)

Leg curls (one leg at a time):
25x6
35x6
85x6 (failure)

Leg extention machine (uses both legs at once):
75x6
80x6
90x6
110x6 (failure)

Quite a difference!

Built
08-03-2005, 05:53 PM
Isn't it great to see the improvement in strength?

Props!

flabbybones
08-04-2005, 06:22 PM
Today:

Swimming
60 lengths (a mile is 70 lengths)

Pre workout meal: 1 scoop Nitrean and some water

Post workout meal: 1 banana, 1/2 cup oats, 1 cup LF cottage cheese, 1 and 1/2 cups skim milk, 2 tbs natural pb, 1 scoop Nitrean

For the rest of the day I'm cooking up a big can of Pink Salmon with 10 egg whites and some lemon juice. That along with a 9oz chicken breast and a huge tub of veggies will be taken to work and snacked on once every few hours.

Calories not including veggies come out to 1919 with 25% fat, 18% carbs,and 57% protein (265 total protein)

I'm trying a slightly lower calorie approach for a while. Will up the calories and carbs a bt for weight lifting days.

flabbybones
08-05-2005, 06:08 PM
Today's workout..

Deadlifts (just working on form, not pushing real hard)
155 x 2
155 x 2
155 x 2
155 x 2

Wide grip chin ups on weight assisted machine
240 x 10
240 x 5
240 x 5
240 x 5

Chest dips on weight assisted machine (done as superset with the previous exercise)
240 x 10
240 x 10
240 x 8
240 x 5

Bench press machine (seated, thumbs up and elbows in)
75 x 8
80 x 8
90 x 7
105 x 3

Wide grip machine rows (seated, supersetted in with the previous exercise)
75 x 8
90 x 8
90 x 8
90 x 8

Dumbell lateral raises
8's x 10
12's x 8
15's x 4

Barbell shrugs
120 x 8
120 x 8 (had to deadlift it between the sets)

Dumbell bench press
25's x 8
30's x 6
30's x 5

Hammer curls (one arm at a time)
25's x 8
30's x 2 (my arms were sore)
25's x 4

Cable curls (one arm at a time)
10 x 8
10 x 8
10 x 8
10 x 8

Tricep pulldowns (supersetted with the cable curls)
90 x 6
90 x 6
90 x 6
90 x 6

Completed in about an hour.

I feel stupid for forgetting to work my shoulders. I meant to do a few sets of dumbell shoulder presses and some military presses. Oh well.