View Full Version : Figuring out a plan

11-19-2006, 08:30 AM
I figured Id start one of these so people can call me into task when im not doing what I should be.

Anyway I have about four goals for my training:

1)Build endurance
2)Get stronger
3)Get Faster
4)Look better (more specifically focus on getting a six pack and having my arms be about 2 inches bigger)

I was thinking about this quite a bit yesterday. And i have to do this for my egos sake. I was getting burned by a guy who is atleast 50lbs heavier than I am in speed and endurance and that just doesnt seem right.

Ideally Id like to be about 200-210lbs, more muscles less body fat. im currently at 246, or atleast I was yesterday.

Im not sure where to start with my training though. its easy to have these overall goals. I just dont know how I should focus my work outs to achieve it. I probably need alot more cardio though. Ill try to focus on some specific goals later today

11-21-2006, 08:43 AM
Naturally, now that im all gung ho about working out this week, Ive got a pulled muscle on my shoulder blade. I think I did it last week sometime and just didnt really notice it till last nights work out.

So it looks like until this heals im going to be focusing on lower body and cardio. It seems I can do ab work without pain, but shoulder and arms, as well as chest, appears to me off the table for atleast the next few days.

This always seems to happen. some physical problem standing in my way when i get motivated. Well Im sick and tired of it and im not going to let it get me down. Im going to do what I can to keep myself motivated.

11-26-2006, 12:58 AM
Seriously, I need to drop some weight. This week has been excellent for working out. i mean im feeling good about everything but not a pound off. There is only so much my body can take of this. i need to lose 40lbs asap. Any suggestions?

11-26-2006, 09:00 AM
Avatar, (;))
Read the docs in my signature for a baseline knowledge. If you want to learn more, keep reading docs in the WBB articles section.

Lift weights, do cardio, and eating healthy. Set some small goals, in the midst of your big goals, ones that can be reached within 8 weeks.

Track your meals using www.fitday.com and post them on your journal..
Also post your exact workouts.

We can help you if you have the desire and if you let us know what you are eating and how you are exercising.

Lastly, read some other people's journals who have gone through this.

The more you immerse yourself, the more motivation you will have. I look forward to seeing your goals for December and January.

Also - Congrats on not waiting for Jan 1st to start. I love resolutions. Why not make the resolution now?!?

11-26-2006, 08:11 PM
Im ahead of you. Ive been keeping a fitday journal for calorie counting for a while. I average about 2300 calories, atleast when im training. not sure what im doing when i dont pay attention. 2300 is probably the least i can do without feeling really hungry and without getting major headaches.

I definately need to do more cardio. but lately ive been lucky if i can get more than three days in.

My main problem is i dont know what a reasonable goal to shoot for is.

11-26-2006, 08:39 PM
Right on, man. Use the calorie calculator in my sig to determine how many calories you should have. If you are cutting, subtract about 500 calories from your maintainance count.

Then post what foods you are eating to get to that count. If you are eating healthy, you'll be able to eat a lot to get to that calorie level.

In general, losing 1 pound per week is healthy.

Here is a basic starter article that outlines the key points:

I think if you also try to measure your strenght, you will enjoy the weightlifting process more.

Regardless, I'm really interested in seeing exactly what you eat and what you do to exercise.

congrats on already using fitday.

11-26-2006, 10:18 PM
So i read the Calorie Calculator page. Interesting concepts. So basically my problem is Im undereating? I must admit i find it hard to believe.

According to the calculator i should be around 4500 calories.

Of course, this is all assuming i want to gain weight. I want to lose fat primarily. I know building muscle will help. but im not sure how to go about that with this.

Some figures to help:

Current weight 247lbs
Lean Body weight 183lbs
fat weight 64lbs
Waist girth 43inch (side note: I find this really weird considering the pants i wear and feel lose in our 38inches, wonder if the stores are lying about the size)

Maybe an aggressive goal 240lbs by Christmas? But the key would be making sure its fat and not muscle that im losing.

11-27-2006, 12:47 PM
you know, eating more protien isnt as easy as i thought:-p Ive already had like all my major protient meals for the day and ive barely eaten 1000 calories.

11-27-2006, 01:12 PM
I double-checked your calorie calc. yes, that article is for bulking. You can subtract 500 cals to determine your maintanance level. You can also take off an additional 500 cals at most to determine your cutting level.

When I calculated, that was between 3,000 and 3,500.

You should be eating around 183 - 250 g of protein per day. I think as long as you eat 20 - 30 g protein per meal, you'll be okay. The key is to have a steady stream of protein.

How many g protein have you had today?

I like to drink a protein shake right when i get up and right after a workout for fastest absorption when my body needs the protein the fastest.

11-27-2006, 01:47 PM
I think Im going to aim for about 3000 calories right now. Honestly, im not even sure i can make it that high. ive been so focused on cutting for so long its going to take time to build back up.

As for my protien intake today, ill post it when i calculate the last meal i ate

11-27-2006, 01:52 PM
88g of protien so far today. about 1500 calories. Maybe i will make it.

11-27-2006, 08:38 PM
well im at about 2600 calories now. im going to try to eat an egg or something soon. so ill be at about 160g of protien when i do. not my necessary amount, but alot better than I have been.

My work out tonight was amazing though. ive never had this kind of energy before.

11-28-2006, 11:15 PM
Todays totals:

Around 3400 Calories
218g of Protien

Alittle more than I wanted in Calories but im happy with the protien intake and the energy ive had for the work out.

11-29-2006, 11:22 PM
Did about 2700 Calories today. 160g of protien.

its alright that i didnt get up to 3000 today though because i didnt go lift. going to go tomorrow since ive rested today.

11-30-2006, 08:20 PM
im about 2600 Calories, 175g of protien and i still need to eat another meal.

the work out today was awesome. i hit lower body hard. and did about 45 mins cardio. i wasnt even tired from it. and im making gains with weights and cardio.

11-30-2006, 08:24 PM
Great job on the diet. The days that you dont' workout, you probably wont have a post-workout shake. This would indeed cut out about 500 cals, like you noticed.
Are you getting good fats in your diet, such as olive, fish and flaxseed? I have a hard time getting flaxseed, but I get olive oil every day and fish oil every other day.

I'd be interested to see what foods are contributing to the calories.

12-02-2006, 03:48 PM
Good news for the week. Ive lost a pound:)

Looks like the new diet seems to be working to some degree:) I feel better than ever.

On the other side of things, i didnt get to work out today like i wanted to. Honestly, ive been so tired ive been sleeping all day. Im usually not this bad but its been a long semester and im just wiped out now.

12-03-2006, 09:08 AM
Congratulations on the weight loss. You'll have more energy soon. Good luck on your Finals comin up!

12-04-2006, 03:30 PM
well ive eaten about 1500 calories so far today, still a work out and another 1500 calories ahead of me. but the big news today is my waistline is down half an inch. I was alittle surprised. i had to check it a couple of times to make sure i was right. but its really half an inch smaller. i didnt expect that kind of results after one week. especially since ive only really lost a pound. but thats what the tape measure says. so i have no clue how it happened but im happy.

12-04-2006, 06:12 PM
You drinking enough water?

Congratulations on your waistline! Now that your body isn't starving, it's forcing your metabolism up. That means you must be eating good, healthy foods. I'm curious to know what types of foods you are eating. My diet sometimes gets stale and maybe you have some good ideas.

12-07-2006, 10:56 PM
my diet probably isnt that clean. im focusing mostly on eating protien and hitting the calories and not really focused on the others.

Today I only ate 2500 because i didnt work out. been studying all day for my final tomorrow. (I should probably be in bed but im not done studying yet).

i know Ive had lots of energy even without the waistline or weight to motivate me.

12-07-2006, 11:17 PM
Flax oil isn't all that great, and may be problematic for the fellas. Stick to fish oil for the Omega-3. Olive oil, natty PB, butter, egg yolks, raw nuts, egg yolks - all good fats.

Those calorie calculators are useless - just track on fitday and monitor your progress. If you gain, you're overeating. If you lose, you're undereating. If nothing changes, you're at maintenance.

Good luck with your exams!

12-12-2006, 01:03 AM
Today i did get my leg work out with some cardio. I had alittle more than i should have to eat. so im about 3300.

I also took some measurements and did my weekly weighing. i gained my pound back so im at 247 again, but my waistline is another half inch down at 42.

So im not entirely sure how the diet is going. because my waist is going but my weight hasnt shifted much.

12-12-2006, 09:57 PM
Well Im on target for protien and calories today. im close to 2700 calories with around 170 grams of protien. I could probably use another 10-20 grams of protien, but its alright at the moment.

Im getting consistent with my work outs. about 4 days of 35-45 mins of cardio a week with 4 days of 30-50 mins of weight training alternating between lower and upper body each day.

Ive seen some consistent weight increases so far. which is pretty nice. tonight made a set of 8 reps with 85lbs tricep pull down. Which was pretty nice since im putting on some weight and not hurting my elbows nearly as much as i have been. Ive been adding weight slowly because of the elbows. I tried to go up to 100lbs, but i could barely budge it. So im going to have to set that as a goal and keep working on it.

Oh and my arms are 16inches now. considering last year they were below 14 inches id say thats some nice growth.

12-14-2006, 12:05 AM
Another good work out day. ive increased weight to all my leg exercises.

overshot my calories by about 100-150. most of it was protien however. nearly 210g.

12-14-2006, 11:10 PM
I didn't go to the gym so i havent had nearly the calories i usually do.

I did end up going for a walk/jog with a friend really late. Which was nice because i needed to get the heck out of the house and do something. It was a nice night too. the fog made things interesting.

12-15-2006, 06:07 PM
I went pretty hard today with the weights, unfortunately i might have done something to my shoulder on my last lift. For some reason i couldnt run or do any cardio because my shoulder and upper arm were hurting so much when i moved them. The pain seems to have died down alittle now, but i still cant tell what ill be able to do soon.

i still plan to get another cardio effort in this week.

12-18-2006, 01:27 PM
Another weekly measurement:

Weight is about the same. might be half a pound less.

Waist is in another half inch.

Im still not sure why my waist is going i significantly while my weight isnt changing much. but I think Ill need another week with the new diet and exercise program to get a fuller picture of whats changing.

i must say i do like the waist going in.

12-21-2006, 01:00 PM
I did another measurement today. not my weekly measurement but the tape measure was there so i figured why the heck not. my waist is now 41 inches. It was 43-43 1/2 when i started this journal about a month ago.

Thing is i have no clue where the inches are going. I really havent lost much weight at all. So I guess my body is converting to more muscle. Which is excellent.

Problem is I havent felt as motivated this week. Not with the diets or the work out it sucks. Ill hit the gym in an hour or so but im still not feeling motivated this week for some reason.

12-26-2006, 09:24 PM
been slacking lately with the holidays but today i got back to it. ive lost another pound. so im in a good mood:)

12-31-2006, 12:09 AM
This past week and a half has really sucked on all levels. I need to get my motivation and energy back.

01-03-2007, 10:40 PM
worked out today. made 375lbs on the lying leg press. I didnt want to go but my friend dragged me out. Glad he did. i needed it.

despite eating like crap i really havent gained back any of my waist. which is good.

I just need to get back in the rythm.

On a side note, alot of people at the gym today. looks like the new years resolutions are in full force. lots of cute girls there too:)

01-08-2007, 03:56 PM
It's really great to hear that you are still hitting these posts, even during the odd time when the semester ended.

Are you about to ramp up again? I will if you will. :)

01-08-2007, 08:53 PM
you are going to ramp up regardless if i do and I am too. I got back on the diet today. i just need to write it down on paper. but ive been sticking to it today. been hard to cause ive been in class. i was going to hit the gym but i just kinda fell asleep unexpectedly. but thats alright ill hit the gym early tomorrow.

01-09-2007, 04:21 PM
The diet has been good today. Im almost at my protien goal already and ive only eaten about half my calorie intake for the day.

Work out was good too. its been a while since i had a good one. i had to push through it at the end because i started feeling like i was going to puke. glad my stomach settled though because i didnt want to throw up the precious protien i have been eating.

01-10-2007, 09:17 AM
lol - puking on the treadmill is tough, especially when you have 2 more miles to run. Puke on the person next to you if you have to. At least you can finish your run that way.

Way to go on the workout.

I started tracking my diet on fitday today. Maybe you'd like to also?

01-10-2007, 10:20 PM
i keep track in my head but i should put it down.

390lbs for the laying leg press today.

killed my legs.

01-12-2007, 11:31 PM
I did some upper body. its way to weak though. So i need to get more organized and fix that.

Took alot of effort to get to the gym today though. I was just so tired... i still am. And ive had alot of work but it really felt good.

oh and ive almost recovered from the holidays. i figure by next week ill be back where I was before Christmas.

And this may sound weird... but i think im getting some glute definition... I only mention it because it feels really weird lol

01-15-2007, 12:10 AM
decided to try something new. im going to set out plans each week on here. That way ill be accountable to everyone here.

This week the plan is:

Lose 1-2lbs - Current weight: 249lbs
lose .5 inches to waist - Current waiste 41.5in

Goal - eat 3000calories. 200g of protein each day.

Cardio 5 days this week for 20-30 mins
lifting 4 days this week: Pushing myself to the next level in everything.

Also start doing Deadlifts, squats, and more bench.

01-15-2007, 08:23 PM
Been eating excellent today:) ill have more details on that at the end of the day.

Went to the gym. I was going to do legs, but one of my friends was there so I figured why dont we do bench and some upper body instead. I can do legs tomorrow.

Anyway I havent done bench in forever. Wasnt sure what I could do. But considering I havent done it in forever, I was pretty happy.

15 x 155lbs
12 x 165lbs
12 x 175lbs
8 x 185

And to be honest, I dont think I was benching that much back when I was doing it regularly. I think I want to start doing bench more often and work up to atleast 250lbs.

After the bench I did some inclines and alot of shoulders and triceps. And of course the abs.

It was pretty darn good work out.

01-16-2007, 08:22 PM
good work out today. Did legs. Maxed out the Leg Press machine at 405lbs. I really need to move over to squats at some point. Granted I know I wont be lifting like that with squats but its something i need to start doing. Im also noticibly increasing strength on my seated leg curl and my leg extensions.

Did about 30 mins cardio after the legs

Eating has been good. been keeping better track the past two days.

All and all, I think its been a pretty dang good day.

01-19-2007, 02:54 PM
Nice work on the glutes! I know those ladies will be noticing. :)

Those are some strong bench numbers for not doing it in a while. I would be happy with those stats anyday!

When you said that you were frustrated with your progress and you were going to start tracking in more detail, I about shouted for joy in my small Dilbert cubicle (yes, i'm doing this at work!). The more you track your results, the more successful you will be!

I would aim for 1lb a week, at most. This way, if you exceed it, you'll do great. 1 lb a week has been the speed I've heard most often as healthy AND most likely to stay off.

Do you think you'll feel like you're progressing more if you get into tracking your strength, in addition to your body changes?

01-19-2007, 03:24 PM
yeah i do see alot more progress when im tracking which is why ive been trying to do better at that. got alittle cold now though so im taking the rest of the week off. I might be able to do something tomorrow. who knows.

01-20-2007, 01:13 PM
Maybe a light workout, just to get the blood flowing and toxins out of your cells?

01-22-2007, 06:48 AM
Good news. Made my goals. lost a half inch to my waist and lost 1 1/2lbs this week.

Im going to aim for another half inch and another 1/2lbs this week. the goal would be 246lbs. I think I can do it. I know I cant keep up the same waistline.

Yay me:)

01-22-2007, 06:44 PM
awesome job, man. You're reaching your goals, I'm hitting mine. cool!

01-22-2007, 09:36 PM
awesome job, man. You're reaching your goals, I'm hitting mine. cool!

Yeah. looks like its mostly the diet though because my work out has been pretty lax since ive been under the weather. Im going to hit the gym tomorrow though.

01-23-2007, 09:42 PM
I had a huge upper body work out today. I was aching all over but i worked through the pain. Nothing serious but it hurt so much.

Cardio was good too.

01-24-2007, 03:35 PM
Did legs today. 405lbs on the leg press again but this time for three sets of atleast 10. did 12 twice though.

didnt feel like cardio. im just drained today

01-24-2007, 10:06 PM
While I was at the gym earlier, I saw this guy, probably a young kid. i couldnt really tell. but he was like 4'8 or something. skinny frame and he was at the curling machine curling about as much as i do. and im just like... what the heck is this? How is that tiny guy curling even half as much as i do?!

needless to say im intimidated.

01-29-2007, 07:58 AM
Im having a very rough week. I think ive lost everything I gained from last week.

On top of that, for some reason everything i eat tastes like crap. doesnt matter if its good for me or bad for me. it tastes like crap. The protien shakes for example, make me want to throw up this week. Which is weird cause they usually taste pretty darn good.

And while i want to work out, i just cant seem to do so enough. i dont know whats with me. maybe im depressed, which would be all the more reason to work out.

01-29-2007, 10:30 PM
So i pulled myself out to the gym and did some upper body. Worked on Shoulders, Biceps, and triceps. feel alittle better. but everything still tastes like crap

02-01-2007, 02:54 PM
way to go on your tricep pull-downs! those are a lot of fun. Also, congrats on tracking your diet so well. You'll reach your goals soon!

btw, what are your weight and bf goals? Are they posted at the beginning of your journal? I put mine in my sig, so I'm constantly reminded.

Keep it up!

11-03-2007, 09:28 AM
what happened to your journal?