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Con
02-12-2006, 02:21 PM
Hello everyone, after UtopianHope recommended it, I decided that I would start a journal.
I guess a little background info on me would be good. My name (as you may have guessed from the title) is Nick. I live in NJ and for as long as I can remember I have been overweight. A little over 2 years ago I started the atkins low carb diet and dropped about 80 pounds. That left me at about the point I am at right now.
One day I found WBB and fell in love with the site and all the good info. So now I am trying to make sure none of this info goes to waste.

------------------------------------------------------

Stats:
5'9''
175 pounds
Estimated at about 25% BF

Want to get down to about 155 or so and then start bulking.

-----------------------------------------------------

For me, today happens to be a rest day, but when I do workout I will list my exercizes as well as what my diet looks like. Just one question thought, What do the percentage breakdown mean, I see them on fitday but some numbers are in the hundreds. Can anyone explain and ill list them.

deeder
02-12-2006, 03:41 PM
Hey Nick,
Welcome to Journal land and congrats on the major weight loss!

Either your BF estimate is way high or you have VERY little lean body mass. My suggestion to you is to get lifting heavy (if you aren't already) and eat just slightly below or at maintenance calories.

Good luck with all future endevours! Post up your routine, diet, specific goals, etc!

kartwheel
02-12-2006, 03:53 PM
glad to see that you've taking some steps toward success. nick, i'm going to follow your journal and check in on it. i'll answer any questions you have that i can give you my honest advice about, if you want it. good luck man.

Con
02-12-2006, 04:27 PM
:clap: Any and all advice would be great. Ill be sure to list everything I can starting tommorow(hope it wont turn out to be a rest day :D ).

Deeder, I dont have any calipers or anything, so I tryed to do te next best thing and use the internet, most sites gave me about 25 or 26 % body fat. I heard those sites can be a bit unreliable but Its all I got for now. In my own opinion Id say I was closer to 20 percent body fat, but hey cant tell for sure until I get some calipers.

Thanks for support guys

Utopianhopes
02-12-2006, 07:09 PM
For me, today happens to be a rest day, but when I do workout I will list my exercizes as well as what my diet looks like. Just one question thought, What do the percentage breakdown mean, I see them on fitday but some numbers are in the hundreds. Can anyone explain and ill list them.

I only use fitday to keep track of total calories, grams per fat, protein, and carbs I have taking in. The % is just there to look pretty.

Might also consider posting a picture, people here are really good at getting an estimate at how much bf% you have and giving you an accurate suggestion on what to do.

Congrats on the new journal and goodluck on your journey to a better you. :thumbup:

tanner4
02-13-2006, 03:57 PM
Wow, you did great on losing all that weight. Good luck on reaching your goals.

Con
02-13-2006, 06:31 PM
Ok, well besides having a gay day at school the rest of the day wasnt so good either.
I didnt get to workout(3rd day resting) so im a little irritated.
So I will just list my diet. Today was a wierd day, wasnt sure if I was going to workout or not so I had to wait too eat and then I just started eating(kept cals in range tho)

I am about to eat last meal soon and I hope someone will comment on this.
Since I ate kinda wildy(not measuring things before hand) I can have a choice of eating some cottage cheese before bed and almost 200 grams of protein. Or I can have very little cottage cheese and get cals from PB and have fats a little higher. Without eating this is my breakdown of everything:

Total cals: 1717
Protein: 168 g
Carbs: 76 g
Fats: 71 g

Thanks for any help


EDIT:
Final macros:
Calories: 1942
Protein: 186 g
Carbs: 84 g
Fats: 84 g

UMTerp29
02-13-2006, 08:19 PM
Congrats on the weight loss so far, that's a big step in the right direction.

As far as your bf%, those internet things are really unreliable. If you belong to a gym, see if they have some calipers there that someone can measure you with, I know my gym has some.

I just use fitday to track cals, fat, protein, and carbs, don't worry about the percentages. As I've learned on this site, just make sure you're getting 1-1.5 g protein per lb and 0.5 g fat per lb minimum.

Con
02-14-2006, 01:40 PM
I dont belong to a gym so no go on the calipers yet, when I go to the mall next I will see if I can find any.

Btw thanks for that, just wish I knew that last night but now I know. Live n learn I guess. I Did get my minimums so its all good.

Today hopefully will not be yet another rest day so later I will edit in my workout. Thanks for the support :)

OneBadUnit
02-14-2006, 01:46 PM
I think I'm around 25% BF as well. Want to race to 15? :evillaugh

Con
02-14-2006, 03:35 PM
2 words: BRING IT

Tuesday, February 14, 2006
Ok Now I will include everything about today. Today I had a normal day, school was not too bad today and no homework. Also since I started a new number of cals so I weighed myself and im now 170 pounds.

I Got home almost knowing I was going to workout, so I am happy since its been three days since the last workout.

I will list workout and then my diet since im starting to forget details about workout.

Workout

Today was chest: Wanted to go a little heavier than a normally do.
Bench press: 4 Sets
1st set: 165 x 4(Dad assisted on last 2)
2nd set: 165 x4(Dad assisted on last 2)
3rd set: 165 x 4(Dad assisted on the last 1)
4th set: 165 x 4(Dad assisted on last 1)

Incline: 4 sets
1st set: 135 x 6(Dad assisted on last 1)
2nd set: 135 x 6(Dad assisted on 1)
3rd set: 135 x 6(Dad assisted on last 2)
4th set: 135 x 6(Dad assisted on last 3)

Decline: 4 sets
1st set: 135 x 4
2nd set: 135 x 4
3rd set: 165 x 4(Dad assisted on 2)
4th set: 165 x 4(Dad assisted on last 3)

Bench press(close grip): 3 sets
1st set: 135 x 4
2nd set: 135 x 4
3rd set: 135 x 4

Flyes: 3 sets
1st set: 100 x 8
2nd set: 100 x 8
3rd set: 100 x 8

Diet:

Meal 1: 4 eggs
Meal 2: Beef Jerky and 2 eggs
Meal 3: Can of tunafish
Meal 4: Teaspoon of peanut butter
Meal 5: Cup of corn flakes, half cup of skim milk and half a can of tuna
Workout
Meal 6: 1.5 cups of oatmeal, half cup of skim milk and half can of tuna
meal 7: 1 cup of cottage cheese, 2 tablespoons of Natty PB.

Calories: 2211
Protein: 192 g
Carbs: 143 g
Fats: 89 g
Well that was today. Some things I was wondering about is my meal choices, anything that I shouldnt be eating at a certain time or anything? And another thing I was wondering about was is it okay to eat at like 8:15, then eat at 9:30 and go to sleep? Will that matter since my meals are so close together? Any Advice welcome!

Thanks

Con
02-15-2006, 04:18 PM
February 15, 2006

Kinda sad I didnt get any replies but I will keep going.
Sadly today is going to be a boring rest day, but hopefully tommorow Ill try to get to a new weight in squats :clap:

Todays meals:
Meal 1: 4 eggs
Since I forgot my lunch today I went without eating much except my apple which was at lunch
Meal 2: Apple
Meal 3: 4 eggs
Meal 4: Salmon and cup of Green Peas(forgot how much I love them :nod: )
Meal 5: Salmon and cup of peas(YES!!!)
Meal 6: Cottage cheese and Natural PB

Final Count up:
Calories: 1974
Protein: 188 g
Carbs: 87 g
Fat: 95 g

Was wondering if these amount of carbs is ok on a rest day when im doing a carb cycle. Hopefully built or someone will answer before I post my journal entry for tommorow.

Utopianhopes
02-15-2006, 05:14 PM
Was wondering if these amount of carbs is ok on a rest day when im doing a carb cycle. Hopefully built or someone will answer before I post my journal entry for tommorow.

Yes, I eat the same total calorie intake every day. Only difference is on workout days I target my carbs around my lift (to take advantage of the workout period). Some people feel they need more carbs so they increase total calories during workout days while decreasing calories during non-workout days (taking from carbs).

Good article on it. (http://www.muscletech.com/NUTRITION/HIGH_PERFORMANCE_NUTRITION/ISSUE_2/index.shtml)


Did you just drop 5lbs in week?..if yes, then increase calories again.

Con
02-15-2006, 06:17 PM
Interesting read, and learned some new things. Was wondering about a couple things(since I can ask w/e I want, since this is my journal). What is dextrose and Maltodextrin? Where can I get certain oils(fish, flaxseed, etc) and are they expensive?

Also the carbs I ate today were are fruits and veggies, was wondering if going a little bit higher in total amount was ok.

And lastly I didnt lose 5 pounds, after making a thread about how I lost 8 pounds in one week of cutting, I got that It was probably mostly water weight, so I rounded up and said I was 175.
When I started new number of cals I weighed myself for reference and it said 170.

Thanks for the reply utopian :)

kartwheel
02-15-2006, 06:31 PM
man i wish i could make myself eat cottage cheese. god i can't stand that stuff. i also have a problem eating anything "fishey", other than tuna. i've been trying to learn to eat salmon. i need it. good job con.

Utopianhopes
02-15-2006, 06:33 PM
Interesting read, and learned some new things. Was wondering about a couple things(since I can ask w/e I want, since this is my journal). What is dextrose and Maltodextrin? Where can I get certain oils(fish, flaxseed, etc) and are they expensive?

Brewery factory or online (online is where I found mines). It cheap as it corn sugar for dextrose.

Sadly At Large does not provide the product.

One website online: http://www.1fast400.com/


Also the carbs I ate today were are fruits and veggies, was wondering if going a little bit higher in total amount was ok.

As long as you meet your protein and fat intake the rest you decided where you want to put it (Built profile explains the requirements). I haven't done the math my self (get back to you on that one).


And lastly I didnt lose 5 pounds, after making a thread about how I lost 8 pounds in one week of cutting, I got that It was probably mostly water weight, so I rounded up and said I was 175.
When I started new number of cals I weighed myself for reference and it said 170.

Was making sure to make you aware to stick to around 1-2lb losses, I am not certain what happens if you loss rapid weight as this diet is not design for that.



Thanks for the reply utopian :)

Your welcome, also must tell you. If you are looking for a lot of people to visit you must add some sort of entertainment value. There is a lot of online journals and it can take a while to go through all of them so people are selective.

Edit: Some people don't recommend dextrose while cutting as they prefer to eat the carbs (more filling). To each their own, I enjoy putting 3 tablespoons (makes my shake go down better).

Con
02-15-2006, 06:51 PM
man i wish i could make myself eat cottage cheese. god i can't stand that stuff. i also have a problem eating anything "fishey", other than tuna. i've been trying to learn to eat salmon. i need it. good job con.


I didnt like it either at first, but when you are always thinkin of food it grows on you, with some cinnamon, and some sweet n low it goes down ok.

About the fishey stuff, you dont like sardines?

And what about oils? where can i get them from? how muhc are they? and what do they do?(always see people including them in their diet)

Con
02-16-2006, 07:20 PM
New day, new journal entry :)

February 16, 2006

Legs day, unfortunately the rack I use is limited with the exercizes available, so no leg curls or extensions.

Workout

Squats: 6 sets
185 x 8
205 x 4
225 x 2
235 x 1
245 x 1(Personal Best)
185 x 8

Weighted Calves: 3 sets
185 x 20
185 x 20
185 x 20

Lunges: 3 sets
For this I have a quarter in each of my hands and then just lunge.
50 x 12
50 x 12
50 x 12

Diet

Meal 1: 4 eggs
Meal 2: 2 Hardboiled eggs
Meal 3: TunaFish and 2 Hardboiled eggs
Meal 4: 3 table spoons of Natural PB(Love my PB)
Meal 5: 1 Cup of corn flakes, half cup of skim milk, and half cup of cottage cheese
Meal 6: 1.5 cups of quick oats and half cup of skim milk
Meal 7: 1.5 Cups of cottage cheese and 2 teaspoons of Nat PB

Final Stats:
Calories: 2225
Protein: 182 g
Carbs: 146 g
Fats: 91 g

Some things about today. Not sure if my leg workout was ok, I feel it in my legs but I only did three exercizes and I wish my stepfather would let me do more reps at the higher weights, but I think hes a bit paranoid.

Overall a good day. Still wondering about them oils, I guess ill do some google searches.

Con
02-17-2006, 05:16 PM
February 17, 2006

Decent day at school, not much homework and did something different today.

This morning I did pilates(thought it would be interesting) since Im working on leaning out and Ive heard that pilates are great when it comes to strengthening muscles and giving that long lean look.

Was wondering if anyone has done them before and if they are worth the time?

Also If anyone know about calisthenics and how they react with muscle repair, maybe hey could take a look at this thread: http://www.wannabebigforums.com/showthread.php?t=75284

Something else different also happened today. 2 guys from the military came to my school(which is why I was wondering about the calisthenics) and worked us out, was fun and a little bit exhausting.

Today happens to be a rest day so just my diet today.

Diet

Meal 1: 4 eggs
Meal 2: Can of tunfish
Meal 3: 2 hardboiled eggs
Meal 4: 2 fried eggs and 2 tablespoons of Natty PB
Meal 5: Tablespoon of Nat PB, tangerine and .75 cups of peas
Meal 6: Cup of corn, Can of tunafish and tablespoon of Nat PB
Meal 7: 1.5 cups of cottage cheese and 2 tablespoons of Nat PB

Calories: 2001
Protein: 179 g
Carbs: 89 g
Fat: 100 g

I know my diet is very similar from day to day but it works. Im still working on gettin those oils, and are there any recommendations on which of them to use?

Also my wiegh in after a week on these cals is coming up, so I hope to have good news.

KevinStarke
02-17-2006, 05:26 PM
Congrats on the squat PR

Utopianhopes
02-18-2006, 10:37 PM
This morning I did pilates(thought it would be interesting) since Im working on leaning out and Ive heard that pilates are great when it comes to strengthening muscles and giving that long lean look.

Was wondering if anyone has done them before and if they are worth the time?

I would suggest there being nice looking ladies for me to do such a thing. You get lean as you drop the weight/fat and stretching increases flexibility. Now whether you enjoyed doing pilates is up to you (optional). I have no experience in it myself as from what I read it appears like yoga, when in doubt turn to google (make sure to question the information you recieve).




I know my diet is very similar from day to day but it works. Im still working on gettin those oils, and are there any recommendations on which of them to use?

I like olive oil, peanuts, and natty peanut butter.

List
Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Con
02-19-2006, 07:02 PM
Journal entry for today and yesterday.

February 18, 2006

Day from Hell...for several reasons.

Several Reasons:
-DOMS
-Sick(extremely congested)
-Headache
-Overall bad mood
-Had to MOVE my entire house

Needless to say I was not happy yesterday, especially since I couldnt workout. I also had to deal with the temptation of fast food for the 3rd time in 3 days. But through it all I help true to my diet.

Diet
Meal 1: 4 eggs
Meal 2: Can of sardines
Meal 3: Can of Tuna
Meal 4: 3 hardboiled eggs
Meal 5: 3 hard boiled eggs
Meal 6: 3.5 cups of green beans(:cool: )
Meal 7: apple with 2 tablespoons of Natty PB ad 1.5 cups of cottage cheese

Stats
Calories: 1979
Protein: 177 g
Carbs: 87 g
Fats: 111 g

Overall a gay day, just happy I could resist temptation.

February 19, 2006

Day from hell part 2!!!!! Had to get up early on the coldest day of the year and move more ****. Good things was my DOMS in my legs has worn off and I felt quite a bit better(still a bit congested tho).

Workout day!!! :clap: :cool:

Workout

Shoulder Presses: 6 sets, 3 front, 3 behind
95 x 10
95 x 10
115 x 6
95 x 10
95 x 10
115 x 6

Upright rolls: 3 sets
95 x 8
95 x 8
95 x 8

Dumbell presse: 3 sets. Did this with made up dumbells with 15 pounds on each side
dumbell x 6
dumbell x 6
dumbell x 6

Shrugs: 3 sets
205 x 8
205 x 8
205 x 8

Diet

Meal 1: 4 eggs
Meal 2: Can of olives and can of chicken breast
Meal 3: flounder fillets and 2 tablespoons of Natty PB
Meal 4: Chicken sandwhich
Meal 5: cup of quick oats and skim milk
Meal 6: corn flake and skim milk
Meal 7: cottage cheese

Stats:
Calories: 2268
Protein: 206 g(has some chicken breast but dunno how many ounces so I estimated on how big it looked)
Carbs: 148 g
Fats: 85 g


Gotta get better form with the dumbells. I also found out what flaxseed looks like and what it has in it(kinda obvious after I think about it). Gonna see about ordering it soon.
So today was better, hopefully tommorow will bring some weight loss.
Ill be sure to fill you guys in.
Good night.

ddegroff
02-20-2006, 10:42 AM
moving sucks it through me off my whole diet and weight lifting right around christmas. good work on keeping it together. Just because you didnt workout doesnt mean you didnt burn cals. you were still moving **** around.

Diet looks good, just wait and see the weight will come off.

Con
02-21-2006, 06:16 PM
Another 2 day Journal entry :nod:

February 20, 2006

Rest Day! Gotta get used to these since when I can workout depends entirely on my stepfather, also gotta get used to the fact he dictates what body part we workout that day.

Diet:

Meal 1: 4 eggs
Meal 2: Orange and Green beans
Meal 3: Flounder fillets and flaxseed oil
Meal 4: Flounder fillets and 2 eggs
Meal 5: Can of tunafish and 2 tablespoons of natty PB
Meal 6: Salmon
Meal 7: Slice of roast beef, cup of carrots anf cup of green beans
Meal 8: Cup of cottage cheese and an apple

Calories: 1854(little lower than I wanted, shooting for 1900 on rest days)
Protein: 181 g
Carbs: 103 g
Fats: 82 g

Not too bad of a day.

February 21, 2006

Workout day. I wanted it to be a back day, but almight stepfather had one word for me when he came home: "arms". And you can refer back to what I said earlier about my stepfather.

Workout

Curls: 3 sets
85 x 10
85 x 10
85 x 10

Tricep Presses: 3 sets. About these, My arms are the weakest part of my body and that was really shown here when my stepfather constantly helped me after the 3rd rep.
85 x 6
85 x 6
85 x 6

Curls: 3 sets
95 x 6
95 x 6
95 x 6

Tricep Presses: 3 sets. Since the weight was higher you can imagine this was substantially harde, couldnt do even one without stepfathers help, so arms are definately the thing to work on.
95 x 2
95 x 2
55 x 8

After this we did some inventive things my stepfather does called hammers and kicks. Supersets of 3.

Weighted cruches: 3 sets of 20

Diet

Meal 1: 2 eggs and an apple
Meal 2: Cup of carrots, flaxseed oil and tablespoon on Natty PB
Meal 3: Olives
Meal 4: Chicken breast
Meal 5: Chicken breast and tea with skim milk
Meal 6: Tuna Sandwich
Meal 7: Quick Oats and skim milk
Meal 8: Cottage cheese

Calories: 2090
Protein: 176 g
Carbs: 141 g
Fats: 83 g

Pretty good day but I hate having my mom cook a lot of food and its hard to measure so I really cant eat it, ohwell I gotta do what I gotta do. Learned not to eat so many calories in the earlier part of the day, becuase it becomes gay when you gotta balance things out whe you really need the cals(Protein is a little low for a workout day). I did ok tho and it all turned out fine.

About my weight, I will go another week with a hundred less cals on workout and rest days and se how that goes.

Thanks ddegroff, Im hoping for the best next week. Just one thing I was wondering about, should I count splenda or sweet n low as cals?

Good Night!

HardToSquat
02-21-2006, 07:34 PM
Con

Nice work on the squats! I used to get severe DOMS from squats when I first started doing them, but now it is mild and lasts maybe a day at most. Also you have an excellent format going on for the journal. I need to start keeping track of my meals.

So how is the weight loss coming along? I have read that you should not lose more than a pound or two a week or it could be lean mass along with fat. At my height, 6'3, and weight, 234, I maintain at around 3500 calories calories. I usually will never go lower than 2500 for a cut and usually stay around 3000.

Anyway good luck and thanks for visiting my journal too.

OneBadUnit
02-21-2006, 07:57 PM
Agree with H2S, very nice work on Squats. Kind of motivates me to abuse myself on legs this Thurs.

BTW, what are DOMS?, I've been playing "Guess the acronym" for a few mins now and it made my brain hurt. :help:

HardToSquat
02-21-2006, 08:11 PM
Greetings OneBadUnit

DOMS are Delayed Onset Muscle Soreness.

I like your journal too, I'll be visiting soon to see how another 35 year old works out.

Good Luck with your lifting

OneBadUnit
02-21-2006, 08:16 PM
Ok, haha, makes total sense now of course. Thanks for the education.

Con
02-22-2006, 06:58 PM
Thanks guys, appreciate you stopping by. DOMS were awful that day, and after my arm workout yesterday I can feel them slightly in my arms when I stretch them out.

So far my weight loss has been 10 pounds(first week, mostly water weight I think). Last week was wierd so I will fill you in next week. Ill be checkin up on both of you guys so keep up to date.:hello:

February 22, 2006

Rest day today, Im gona start relaxing about working out, jus because my stepfather doesnt want to do a schedule dont mean I wont workout enough. So Thats how I feel after today.

Diet

Diet was a bit different today, didnt have my usual meals but I liked the change and I got everything I needed.

Meal 1: Chicke Breast, tablespoon of flaxseed oil and tablespoon of Natty PB
Meal 2: Half can of tunafish and tablespoon of Natty PB
Meal 3:Half can of tunafish and tablespoon of Natty PB
Meal 4: Cup of cottage cheese(had the most unbelievable craving for it today:eek: )
Meal 5: Chicken breast
Meal 6: 2 tablespoons of Natty PB, an apple and half a pear
Meal 7: Half cup of cottage cheese, with half a pear, and a tablespoon of PB

Stats
Calories: 1888
Protein: 172 g
Carbs: 100 g
Fats: 86 g

Pretty good day, got over some stress issues and Im back to school. All seems to be going back to normal and even better than before.

Con
02-24-2006, 09:30 PM
I typed some **** up, but it got erased somehow so heres the short and sweet version

February 23, 2006

Diet

Meal 1:egg beaters, flaxseed oil and natty PB
Meal 2: tuna and PB
Meal 3: tuna and PB
Meal 4: cottage cheese
Meal 5: PB and scallops
Meal 6: apple and chiclen breast
meal 7: apple and cottage cheese

STATS
Calories: 1898
Protein: 176 g
Carbs: 107 g
Fats: 83 g

:strong: February 24, 2006:strong:

Workout day!

Workout: Chest and back

Bench press : 6 sets
155 x 6
155 x 5
155 x 5
155 x 5
155 x 4
155 x 4

Bench press(close grip): 3 sets
135 x 6
135 x 6
135 x 6

Flyes: 3 sets
110 x 8
110 x 6
110 x 8

Dumbbell row: 3 sets. Used 55 pound dumbell
55 x 8(each arm)
55 x 8(each arm)
55 x 8(each arm)

Deadlifts: 3 sets. This was first real back workout in a while and I was mainly focused on form and getting a good foundation to start back with.
155 x 8
155 x 8
155 x 8

LAT pulldowns: 3 sets. For this we did equal number in front and then back. For example I did 20 reps, 10 front, 10 back.
50 x 20
50 x 20
50 x 20

Diet

Meal 1: Egg Beaters and Salmon(YUMMY)
Meal 2: Natty PB and albacore(Not too bad)
Meal 3: Natty PB and albacore
Meal 4: Flaxseed oil and scallops
Meal 5: cottage cheese
Meal 6: cottage cheese, corn flakes and skim milk
WORKOUT
Meal 7: Oatmeal and smil milk
Meal 8: Cottage cheese and PB

STATS
Calories: 2088
Protein: 203 g
Carbs: 159 g
Fats: 77 g

Good day, nice workout. Enjoy my journal!

ddegroff
02-25-2006, 01:49 PM
nice lookin' workout. Have you ever thought about doing deads first. I like to do it first so I have the most energy. Just a thought. I see you have your diet in check.

UMTerp29
02-25-2006, 07:41 PM
Workouts and diet looking good. Once you get your deadlift form down, you'll see your weight start going up pretty quickly. Personally, I like working low rep ranges, 3-5 reps, for deadlifts because I feel like my form starts to break down with higher reps.