I'm starting this journal with the hope that those of you with tons of experience will critique it in every way in order to help me become a healthier person. I've been training and dieting for about a month, and I'm seeing changes in the mirror and on the scale. I first found this site about a week ago, and I've already learned tons of very helpful things, and talked to a few very helpful people. I'm going to list my goals here and will do my best to update the journal every day if possible with my diet and workout results. PLEASE, if anyone sees something I'm doing wrong, or would just like to give a suggestion, please feel free.
Weight: 237 lbs
% Body Fat: 24% (approximately)
% Body Fat: 8%
M1: 4 slices Turkey Bacon
2 cups Milk
M2: 8oz. Yogurt
M3: 6oz. Tuna
1 pack oatmeal
2 Cups Milk
M5: 1 Chicken Breast
1 Cup Rice
Totals: Cal:2066, Pro:208, Fat:48, Carb:189
Chest: Dumbell Press 50X8X4
Flat Bench Dumbell Flyes 30X12X3
Cable Crossovesrs 50X11X2
Back: Seated Cable Rows 70X8X4
Widegrip Front Pulldowns 60X11X3
Cross-Bench Dumbell Pullover 25X12X2
Hyperextension III 15X2
Abs: Hanging Leg Raises 10
Hanging Knee Tucks 20
Flutter Kicks 20
Incline Sit-Ups 20
Bicycle Crunches 20X2
Side Crunches 20, 25
Sleep: 7.5 hours (not a very restful night)
That's it for Monday,
ace! you started a journal. question...what exactly is the split you are using for your workouts? I know you told me in private, but it would be cool if you split it out for others to look at here.
M1 (7:00): 4 Slices Turkey Bacon, 1 Cup grits
M2 (10:00): 35g Whey, 2 cups Milk, 1 cup blueberries
M3 (3:00): 6 oz. Tuna
M4 (5:00): Pre-workout 35g Whey, 1 pack Oatmeal, 2 cups milk
M5 (8:30): Steak, green beans
Totals: Cal:1821, Pro:222, Fat:28, Carb:174
Cardio: 10 minutes fast walking (warm-up)
10 minutes on stationary bike
(tired and my legs ache)
should have pushed harder, but that's all I've got!
Sleep: 7 hours
That's It For Tuesday,
The split I'm using right now is lift on Mon/Wed/Fri, and cardio on Tues/Thurs/Sat. I don't really count this, but I'm playing softball for 3 teams, so I play softball 3-4 times per week. I don't really think of softball as high intensity, but I guess it can be if you're running all the time.
That's the breakdown right now, but I have only been doing it this way for a few weeks. It seems to be working out pretty well, except when my softball game on Sunday rolls around my legs are killing me. What do you think?
what would happen if you bumped legs/bis/abs to thursday, and did cardio on friday as well as saturday?
Probably nothing. I don't see any reason that I shouldn't do that. Moving Friday's workout to Thursday would give me one more day to get over being sore. Sounds like a plan.
no problem. plus the extra cardio will help dissipate the soreness faster.
Not only does that make my softball games better, but I'm leaving town this weekend and my fiance' wants to leave at 4:00, which would make lifting on Friday very difficult to fit into my schedule. Now I can go to the gym at 6 a.m. before work and be ready to go after class at 4:00. You Rock Tryska!
why thank you blustring. and you are welcome. ;)
M1 (7:30) 4 slices turkey bacon, bagel, 2 oz. turkey
M2 (10:00) 8oz yogurt
M3 (1:00) steak
M4 (4:00) 35g Whey, oatmeal
M5 (8:00) stir-fried chicken/steak/veggies/rice (3 beers)
Totals: Cal:2000+, Pro:250+, Fat:40+, Carb:175+
Seated Behind the Neck Press 65X12X2, 65X8X1
Cross Body Cable Raises 20X12X3
BB Upright Rows 65X12X2
BB Shrugs 135X12X1, 225X10X2
Lying Tricep Extensions 50X12, 60X12, 70X6
Cable Pushdowns 50X12, 70X12, 100X12
I need to get more sleep!!!!
I did it. Sleep: 8.75hours!
M1 (7:00) 8oz yogurt, 18g Whey
M2 (10:00) 35g whey, 1 cup Strawberries
M3 (1:00) 6oz Tuna
M4 (5:00) 35g whey, oatmeal
M5 (8:00) 1 Chicken Breast, stir-fry mushrooms and onions
Totals: Cal:2092, Pro:255, Fat:31, Carb:189
Legs: Dumbell Lunges 40X10X4
BB Lunges 70X10X3
Leg Curls 70X12X3
Leg Extension 90X12X3
Calf Raises 280X10X3
Biceps: BB Preacher Curls 50X8X3
Incline Dumbell Curls 20X14X3
Forearms: BB Wrist Curls 55X10X3
M1: (7:00) 8oz Yogurt, Turkey/Cheese Sandwich
M2: (10:00) 8oz Yogurt
M3: (12:00) Turkey/Cheese Sandwich, Minestrone Soup
M4: (4:00) 35g Whey, Oatmeal
M5: (8:00) Mom's Home Cookin' (whoo hoo!)
Totals: Cal:2000+, Pro:250+, Fat:75+, Carb:180+
Sleep: Not Enough
Not Good, I'm not even going to begin to tell you guys all the bad stuff I ate today. I'll just leave it at that.
hope this week is better for ya. y'all recovered from the smoke from all those fires yet? it was hazy all the way over here friday.
Better than yesterday, but still not good.
M1: (9:00) doughnut,Biscuit and link sausage
M2: (12:30) Ham/Turkey/Cheese sandwhich on Rye
M3: (8:00) 6oz. Orange Ruffie/1 chicken breast
Softball game was cancelled due to whether.
Bad Bad Bad!
I'll Do Better Tomorrow!
After a long weekend of overeating and lack of excercise I will once again strive to do better in the following days.
M1: (7:00) 4 slices Turkey bacon, 2 eggs
M2: (10:00) 35g Whey, 1 cup Blueberries
M3: (1:00) 1 chicken breast, 8oz yogurt
M4: (4:00) 35g whey, 1 package oatmeal
M5: (9:00) 9oz Orange Ruffie, 1 Cup Green Beans, 1 Cup Corn
Totals: Cal:1794, Pro:213, Fat:38, Carb:157
Chest: DB Bench Press 60X10X4
Flat Bench DB Flyes 35X12X4
Incline DB Flyes 30X12X4
Back: Seated Cable Rows 80X10X4
Wide-grip Pulldowns 70X10X4
Machine Pullovers 40X12X4
Hyperextension III (MaxX3)
Softball Game at 7:30.
I traveled south this past weekend and you wouldn't believe all the fires along I-75. We must have passes 5 or 6 of them. I guess people were burning off their fields or something, because they were huge fires. You could see them lighting up the skies from miles away. It was a bad day for traveling. We saw a pickup pulling a horsetrailer drive off the road, into the ditch and smack a tree head on. It was a terrible wreck. Hopefully the horses were not hurt. I don't really see anyway that the passengers could have remained unhurt. It hit the tree pretty hard. Lots of cops out this weekend too. Had to actually drive the speed limit. Yuck!
yeah, they said something about brushburning for the summer, although wiht all the rain we're getting, i don't see why they would need to worry about it. I could have it all wrong though. That's really sad about the horestrailer though. well i'm glad oyu made it there and back, safe and sound. :)
Diet: Diet was very good today. I felt good all day, and never really felt too hungry. Too bad my workout wasn't as good.
M1: (7:00) 1 cup grits, 4 pieces Turkey Bacon
M2: (10:30) 40g Whey, 1 cup blackberries
M3: (1:00) 6oz Tuna, tablespoon fat free mayo, tablespoon relish
M4: (5:00) 35g Whey, 1 cup blackberries
M5: (8:00) 2 chicken breasts, 2 cups steamed broccoli
Totals: Carb:1847, Pro:290, Fat:27, Carb:101
Workout: Notta! Was tired, and didn't feel motivated to go to the gym to run. Went to hit softballs, but nobody else showed up. Need inspiration!
I'll do better Wednesday because I lift. Lifting is something I get excited about.
Sleep: 8.5 hours.
Comments: I feel really good today. I have noticed a little bit of a change in my body. My weight is going down, which is kind of the change I was after, but I've realized that muscle weighs more than fat, and I hope that I'm building muscle at almost the rate I'm burning fat. I've noticed a change in my arms and chest. My chest is more solid and not as flabby, and my arms are getting the same way. I like the solid feeling that my body is developing. I haven't noticed my stomach shrinking much, but I guess I should give it more time. I know that it has shrunk some because my clothes fit better and I feel more confident.
M1: (7:00) 2 eggs, 4 slices Turkey Bacon
M2: (10:00) 35g whey, 1 cup 0 fat milk, 8oz yogurt
M3: (1:00) steak, 1 cup green beans
M4: (4:00) 35g whey, 1 package oatmeal
M5: (8:00) 8oz Orange Ruffie, 1 cup Wild Rice
Totals: Cal:1918, Pro:229, Fat:42, Carb:151
Seated DB Press 35X12, 40X12, 45X8
Cross Body Cable Raises 20X12X3
BB Upright Rows 80X12, 85X12, 90X12
BB Shrugs 135X12, 185X12, 225X10
Lying Tricep Extension 60X12, 65X12, 70X12
Cable Pushdowns 100X12, 112.5X12, 100X12
Machine Tricep Extension 60X12, 70X12, 80X12
Side Crunches 25X12X3
Any feedback would be greatly appreciated. If anyone sees me doing anything wrong, or is just interested in helping me improve my diet or routine, please don't hesitate to speak up.
You do quite a large number of sets. I have been lifting for 12 years and you do more sets than I do. This is not a bad thing really, because as a beginner you can get away with doing more sets, and you want to lose weight, not gain it. However should your progress stall, or even regress, you might want to cut back on the # of sets that you are doing. Just a suggestion.
Nice journal bro. Ill be looking forward to reading this completely some other time.
What are your current goals?
Right now I'm monitoring my progress by how much weight I lose every week. I know this is not the best way to measure progress, but it's the best I've got right now. I'm down to 236lbs from 249lbs, so I'm losing weight. On average I'm dropping about 2 pounds per week. I'm having some trouble getting motivated to do cardio. I know that it's a very important part of working out, but it's just not exciting to me. I'm looking for inspiration to get me interested in cardio. Any suggestions?
My Current Goals:
1. Body Fat % down to 6-8% (this is a huge goal) I don't know exactly what it is now, but I'm estimating in the high 20's low 30's Way Too High!
2. Tone and Develop My Body into something I'm proud to show off. Never be embarrased to take my shirt off at the beach, or play on the skins team.
3. Actually see my six-pack. I know I have one, I've just hid it all these years.
4. Lose fat and build muscle.
5. Create a new way of life including my diet and workout routine. One that I will be able to adhere to for the rest of my life.
6. Just look great in general. Be proud of the way I appear to others.
Those are my main goals. There are other minor goals assocaited with them such as losing weight, but that will come with building muscle. Also, a guy with my height (6'0") with a body fat % of 6-8% can't possible weight that much. Thanks for the feedback guys. Please keep it coming.
If you have access to cardio equipment at home, you could watch your favorite TV program while doing cardio. Or if you are at the gym, try doing cardio wearing a walkman, with your favorite CD playing. Or you could find a favorite outdoor activity like softball, swimming, bike riding, tennis...., etc. The key is to find something that you enjoy so that you will keep at it, (like softball.) Hope this helps
I'm playing softball anywhere from 3-4 nights per week. I don't know if I can stand to play anymore. I think I'm going to try to work in some racquettball and basketball. It's probably not as beneficial as running or stair master, but it's something I can enjoy. I'm sure once I lose a little weight running will be a lot easier on me, but for now I need something I can enjoy. I play softball every Sunday and Monday night, and usually practice for a couple of hours on Saturday. The city league is about to start, so I'll be playing with another team in Tuesday or Thursday every week. I did some research yesterday and found some activities I can count as cardio without having to use the treadmill or stairclimber. Thanks for the encouragement.