The new years resolution that isn't so new...

[ArchAngel777]

I found this site while doing a google search and I must say I am quite impressed. I keep a journal on my home PC, but never thought to do one online. Anyway, so here is my first post of my journal and I plan to do regular updates, but most likely not everyday.

I am 24 years old, married and have a child on the way. Once I found out that my wife was pregnant, I decided it was time to change my eating habits, lest my children pick them up. I made this decision November 7th, 2005, so nearly two months ago. More on this later...

History -- I used to be addicted to weightlifting and working out. When I was 12 I started to weight lift and it wasn't long before I had stretch marks everywhere from gaining some muscle mass fast. I continued to work for the next 6 years very hardcore. At about age 16, I was introduce to Olympic Style weightlifting and decided to try a compition. I was training for just a month or so before I decied to compete. I did a Power Clean for 102.5K and a Power Snatch for 77.5K and a total of 180K. I weighed under 87K for the compition and I placed 1st (because no one else my age was competing! LOL). Anyway, I didn't really put a lot of effort into my technique, I just figured I would brute strength it all.

Time went on and when I Was 18, I decied it was time to call it quits. School started (college) and I just didn't feel like working out anymore. I was 200 pounds when I quit at 5' 10" and had 10% BF. 6 years later, a deskjob and a bottomless candy dish caused me to gain over 60 pounds of fat! Ouch, I was 260 pounds as if November 7th, 2005...

Since November 7th I have lost over 31 pounds and am currently sitting at 229. My waist size was 40" and now it is a 36". My goal is to become as lean as possible while maintening what little strength I do have. How have I accompished this?

1) Proper nutricien... I no longer eat most displacment foods. I avoid refined sugar, sweets and the sorts. The result is that I no longer crave those foods and have thus changed my eating habits and therefore is a life long change, not a temporary one.

2) Working out nearly every day. I rest 1 - 2 days a week depending on what my body tells me.

Most of my workouts are very simple and easy to follow. I generally do Power Cleans and Power Snatches most days of the week, followed by some cardio. My feeling is that those lifts are superior to anything else out there. I am extremely biased and once I was introduced to Olympic Style weightlifting, I have become almost a snob about it when I see so few people train on those important lifts. As example of a training day for me is like this.

Warmup

Walk for 12 minutes, start slow and at 5:00 I move the pace up to around 4 MPH. Proper warmup helps so much when it comes time to lift.

Weights

Clean 135 X 5
Clean 155 X 3
Clean 175 X 3
Clean 185 X 1
Clean 205 X 1
Clean 215 X 1
Clean 215 X 1
Clean 205 X 2
Clean 185 X 5
Clean 185 X 5
Clean 185 X 5
Clean 185 X 5
Clean 185 X 5

Cardio

Run, Bike, Fast walk for 18 - 30 minutes. Depends on the day.

That is pretty much a sample workout... Sometimes I do snatches instead of cleans, and 1 day a week I train pretty much everything, at least the essentials. Full Squats, Overhead Squats (weight over head like Miltary Press and then going into a deep squat) Bench Press (incline) Rows, Lat pulls (many angles), Military Press, Dead Lifts, Shrugs, Peck Deck, Curls.

That is pretty much it... So far the weight loss has been incredable. My muscles have filled out to where they once were and I am rapidly gaining the strength I once had... My Squats and Bench Press are rather low compared to when I was 18 (I used to Bench 325 and Full Squat 325 as well). I have not maxed out on them currently, but I know they are at least 50 pounds under what they once were.

A lot to cover in this first journal entry, so I will quit blabbing and continue to update with my journal. In the future, my workouts will be actual and not a template like above.

[ArchAngel777]

Ever since I hit both knees on my desk at work really hard, they gave been giving me problems. Today I really felt the pain on the knees, so I took it very easy with anything leg related.

Warmup

20 Minute walk at 3.8 mph

Comments: Ended up more than my typical 12 minute warmup because I was talking to a lady. She is pretty fit and near her 40's. Pretty impressed with her endurance as she regularly runs 3+ miles every day and sometimes 10 miles a day.

Weights

Incline Bench Press

Bar X 10
135 X 5
175 X 3
185 X 3
195 X 2
205 X 2
215 X 2

Comments: Felt good to do these, I had to have a spotter on the last set, I was worried that I wouldn't get them, but I did.

Lat Pulldowns

100 X 15
150 X 10
150 X 10
140 X 10

Comments: Lats felt really good today. I use a combination of behind the neck and in front of the neck. I change it up every lat session.

Peck Deck
100 X 14 (failure)
100 X 13 (failure)

Comments: Failure means that I went until I could no longer do anymore... I didn't fail to get them, I simply failed on my last rep after 14, and 13 respectively. My chest felt pretty good after those two sets.

Straight Bar Curls

85 X 10 (failure)

Comments: Not a major muscle group... It gets hit pretty hard during the lats, so I just get by with one set. Besides, my biceps aren't lacking.

Upright Rows

85 X 10
85 X 10 (failure)

Comments: I hate doing these for some reason, but they felt ok today.

Overhead Squats

95 X 3
135 X 2
135 X 2
135 X 2

Comments: With my knees, I had to take it easy... But overhead squats are not easy... They take a lot of energy and balance. Today I was only able to get reps of 2 when doing 135... Generally after doing these, I am dead for the rest of the day. They really wear me out and cause me to burn all my nervous energy.

Cardio

I closed the session with an 2.5 incline walk at 4.0 mph. There is no way I can run with my knee currently, it will just hurt and swell up.

Overall Rating: 6/10

Why?: Just didn't have the energy that I needed and skipped out on a few lifts because I was talking to a few buddies in between sets to long... Oh well, things went overall.

[rookiebldr]

Welcome to the forums. Good luck with your goals and the new baby.

[Bob]

Welcome aboard angel..
Great decision you made there.. and awesome progress.. 31 lbs in less then 2 months...
I always wished I knew how to Power Clean and Snatch better..
Good luck and I'm look forward to watching your progress...

[ArchAngel777]

Thanks for the encouragement and welcome.

The good news is that while 31 pounds may seem like too much for a 8 week period, I am convinced none of it was LBM. I have gained about 25% strength to all my lifts since I started and have been eating very healthy. I do not starve myself (something I used to do in my teens) either. So, all in all I am pretty excited. The weight loss will slow down here in the next few months, I am sure once I hit the 215 range, things will stagnate a bit. Who knows, maybe they won't. But I hit my two month mark here next Saturday! My short term goal is to be under 220 by February 7th, the three month mark. Long term goal isn't set in stone, it is basically about getting as lean as possible, wherever that leads me...

Good luck to you both as well! I hope you find the success you are looking for.

[ArchAngel777]

Today's workout was the following

Warmup

Walked for 12 minutes at 4.0 mph

Weights

Power Cleans

Bar X 5
135 X 3
185 X 3
185 X 3
185 X 3
185 X 3
200 X 1
200 X 1
200 X 1
200 X 1

Comments: Blah, today was not good at all. This is probably the worst I have done today and I knew it would be that way, but I still wanted to give it my best... I seemed to perform about 15% less weight than normal today.
Situps

No extra weight, decline without letting up tension

X 20

Comments: My stomach muscles have been getting a great workout from other things like dead lifts, power cleans and the snatch. The muscles are strong, but lack endurance, not something I really an concerned with improving right now.

Cardio

Walked 4.0 @ 2.0 incline for 18 minutes.

Comments: I didn't want to go past the two minutes I did... Todays workout was a real bummer. But I am glad that I got in there and stuck it out.

Overall Rating: 3/10

Why?: Didn't feel good going in there and felt about the same when I left. That is no excuse to skip out though, so I didn't. If I were bulking up and gaining strength, I may have skipped, but since I am cutting down, it doens't matter to me if I am stronger or not, so long as I am in the ball park. Knees were feeling good today as well...

[ArchAngel777]

I couldn't sleep last night... I spent about 10 hours just trying to sleep in bed... I hate when that happens, gladly it is rare that it does.

I woke up sore, my stomach muscles killed and my lower back felt like it was worked pretty hard. I normally wake up with little to no soreness, even when training hard the day before. So I imagine this soreness is due to my lack of sleep.

Last night I purchased from Whey Chocolate Protien. The container says "Mixes easily" and I have to say, that is misleading. It isn't any better today than it was 8 years ago. Luckily, I have a really nice blender. I put a 1/2 banana in there with 1.5 scoup of whey protien and used about 10 ounces of milk. The result was a pretty gosh darn tasty milk shake/drink. I noticed as I was reading the label it said it used "Sucralose" and I am not real big on Artifical sweeteners, but I guess I will let it slide.

I plan to have a shake maybe every other day. The plan is use it when I am on a time schedule and have to get out the door. I will probably have a few a week or so.

Going to work out tonight because tomorrow I won't be able too... I will be taking my nephews to the Mall of America - Camp Snoopy where they will enjoy the rides. I have to plan my meals, probably bring some chicken sandwitch's or something healthy.

Well, I'll check in after my workout, but so far so good...

[Anthony]

Last night I purchased from Whey Chocolate Protien. The container says "Mixes easily" and I have to say, that is misleading. It isn't any better today than it was 8 years ago.

First, congrats on making the commitment to change, especially to be a good role model for your kid. Second, when you run out of your current whey protein, give Nitrean a try - tastes great and it actually does mix easily. Not to mention it's better than anything on the market.

[Sensei]

Get the training in now - things change dramatically once kids are in the picture!

Glad you're here.

[ArchAngel777]

First, congrats on making the commitment to change, especially to be a good role model for your kid. Second, when you run out of your current whey protein, give Nitrean a try - tastes great and it actually does mix easily. Not to mention it's better than anything on the market.

Nitrean? Who makes that? It will probably be a while before I finish the container of whey, but once I do, I will be sure to check out Nitrean.

Thanks for the encourangement (you too Sensei)... It was hard to come back I have to admit, which is why I put it off for so long. The first two weeks were tough, I didn't want to continue, but pushed through. Now it feels natural to lift nearly everyday and I have a hard time staying away for a day. So things really are falling into place.

Again, thanks for the encouragement!

Take care,

Gabriel

[Anthony]

Nitrean is made by www.atlargenutrition.com which funds this site. I know you'll probably question my motive since I'm a mod here, but if you stick around long enough you'll be hard pressed to find a customer who isn't satisfied with Nitrean.

[ArchAngel777]

Nitrean is made by www.atlargenutrition.com which funds this site. I know you'll probably question my motive since I'm a mod here, but if you stick around long enough you'll be hard pressed to find a customer who isn't satisfied with Nitrean.

Cool, i'll check it out once that whey container is emptied.

[ArchAngel777]

Warmup

Walk 3.8 mph for 12 minutes

Weights

Squats

Bar X 10
135 X 5
185 X 5
225 X 3
255 X 2
275 X 1
275 X 1
275 X 1
245 X 2
225 X 3
225 X 3
225 X 3
135 X 10
135 X 10

Comments: Squats felt good today. It was my first real squat since 1998. I felt that the 275's were light, but I was not sure I would get a second one. I am still a bit nervous with the squats, since it has been about 7 years since I have done them. My squats are always done with my ass to my heels, so very very deep. They felt good and I was quite impressed with my leg strength overall. I imagine I won't have a problem hitting 315 within the next few months if my knee keeps getting better. Interesting that my knee hurts when using just the bar, but once I get weight on there, the pain goes away. Wierd, huh? Yeah, I know...

Cardio

2.0 Incline @ 4.0 mph for 20 minutes.

Overall Rating: 8/10

Why?: Great workout and I feel I did pretty well today... My quads were hit hard and my left glute felt some workout, not the right glute though. It is possible that is from the lift off on the bar, since I am unable to get it the right height for me.

[rookiebldr]

Nicely done on the squats. You should definitely reach your goals on those.

[ArchAngel777]

Today is my two months mark... Yes, January 7th marks two months on this journey back home. I decided to weight myself and the scale said 231.4. Bummer! Well, actually, no bummer because I have lost BF and have increased my muscle definition even further. To be honest, I could care less what whether I end up at 195 or 215 if my body compisition looks the way I want it. The scale is just a guide, one of many. The waist size really tells me more in my opinion.

Still sore from Thursday's workout, which means I will be doing upper body today. I may turn up the heat for cardio, but who knows. Lately I have been letting the weights take care of my weight problem, but I may need to turn to some intense cardio if I hit a brick wall at losing weight. So far there is no indication that my body has stopped responding, so I will keep a closer eye on it from here in out. February 7th is my 3 months and will be a good indication of the total progress I have made.

Take care guys and have a great Saturday morning/afternoon.

Edit ** Thanks Rookie! I hope I hit my goal too!

[ArchAngel777]

Warmup

12 minute walk @ 3.8 mph

Comments: Went into the workout thinking of skimping on it... I was already trying to find ways to get out.

Weights

Incline Bench

Bar X 10
135 X 5
165 X 3
185 X 1
205 X 2
215 X 2
225 X 2
135 X 5

Comments: Done great, this was pretty awesome to see this lift improve to two plates! The workout was going much better than I could have hoped...

Military Press

135 X 5
155 X 4

Comments: There is a lot of overlaps with Military Press, Bench Press, Incline Bench Press... So, I was a bit weak from doing the inclines, but I still did a respectable 155 X 4... That fourth rep took every ounce of strength to get up. I do Military Press with locked out knees standing with minimal arch. I arch only enough to get the bar passed my nose. My coach taught me long ago that a standing military press with an arch that most people use is nothing more than a standing Incline Bench, and I agree with him.

Peck Deck

120 X 11
120 X 7

Comments: Slow movement, was very tired from the first set, was unable to complete the second set. No big deal, the muscle was worked hard.

Lateral Pull Downs

100 X 10
160 X 8
160 X 5 (behind neck)

Comments: The first set of 160 took everything out of me, I really didn't have the gas to finish out lats the way I wanted too. But the goal is to tire and work the muscle, something I did.

Cardio

Did a 4.0 walk with varying inclines... I went from 5 to a 8 degree incline.

Comments: The first two minutes were a drag and then somehow I found inspiration in me to give myself a kick ass workout. I am not sure what caused it but I decided to play with the inclines quite a bit today... It is said that every degree of incline creates around 10% more work. I agree... I went from 5 to 8 degrees in an HIIT type of workout. I did this for 33 minutes and 33 seconds... I was sweating like a pig and it felt good! I can't run just yet due to knee aggrivation, so this is the next best thing... It sure gets my heart rate up.

Overall Workout: 9/10

Why?: Because I lifted just awesomely today and decided to kick my own ass on the treadmill. It felt awesome

[ArchAngel777]

Well, I went to the gym today and right after my warmup, I noticed that my lower right back muscle was feeling a bit of mild pain when I would bend over slightly. So, I really couldn't do deadlifts and since I already worked my upper body the day before, I really didn't have many options. So I decided to do some light circuit training and did about 20 minutes of that to keep my heart rate up. Basically what I will do is cycle through many machine lifts and give myself very little rest time, tops is 30 seconds. So, I will use abnout 60% of my normal weight and do 10 reps and move on the to the next. Because this training was somewhat rare, I didn't record any of it. No need too really.

I finished up with a really good cardio session. I walked 3.8 with a 5 to 10 degree incline for 24 minutes. That 10 degree walk is more difficult than running a pace of 7.0 for me... In fact, a high enough incline is almost like stair climber at a slightly different angle.

Overall Rating: 8/10

Why?: I put some good effort in today despite being unable to do the lift I planned to do. Maybe tomorrow my lower right back will heal up and I can do the dead lifts.

[ArchAngel777]

Mirror Mirror on the wall, who is the fattest one of all?

Thankfully, not me any longer. I was able to spot my ribs today (without trying to see them! Woohoo!) I still have more fat to loose, of course, but the progress is just going great! My arms and legs are showing some good definition and my gut is now flat, but I still have some fat there and some love handles still. It is amazing how much the love handles have shrunk! I cannot wait until February 7th, my third month of lifting and eating healthy.

Gabriel's Special Chocolate Shakes!

I am really enjoying these protien shakes! I have been eating/drinking one every day. I use 1 and 1/2 cups of milk, 1 and 1/2 scoups of Whey Chocolate Protien, and 1/2 of a perfectly ripe Banana. It results in a world class shake that tastes so great! Of course, this is also a danger to me. Having something I enjoy that much can cause me to lose control if I am not careful. But I have to say, these shakes are the best thing I have tasted in months.

Intuitive Eating

I have been pretty much a believer in this practice. It has helped me really listen to my body. For instance, last night I had 2 chicken breasts and two whole egss. I finished everything except my last chicken breast and asked myself "Am I really hungry for this?" I listened to my body and put the chicken breast away in the fridge and saved it for today's lunch.

After eating like a pig these last six years, it is very easy to think you are still hungry when you are not. So, it does take careful listening to your body. I still eat a lot of food, but I keep my portion sizes down. In other words, I eat all the time, but never two plates full. I generally eat 5 - 7 meals a day anywhere from 300 to 600 calories in size.

Learning to change your lifestyle.

Most people fail to stick with a program because it is too rigid and unforgiving. People are so obessed with being 100% right, that when they reach only 93% for the week they give up and go back to their old habbits. This is why we should always allow ourselves some slack in our eating. Of course we should go cold turkey on something like donuts for the rest of our lives, but I think it is safe to eat Pizza, Lasanga, etc every once in a while in moderation. The trick is if you do have to eat something unhealthy (Party, Friends house, etc...) then watch the portion size!

Well, back to work... Blah...

[ArchAngel777]

Warmup

Biked for 8 minutes at a moderate pace

Weights

Power Cleans

135 X 6
150 X 6
150 X 6
185 X 2
185 X 3
185 X 2
185 X 3
185 X 1

Power Snatch

135 X 1
135 X 1
150 X 1
150 X 1
150 X 1

Overhead Squats

135 X 2
135 X 2

Comments: Balance is difficult today, I had a hard time... The legs can handle the weight, but the upperbody is having a hard time balancing/controlling it.

Cardio

HIIT 3.8 mph walk @ 2 - 5 - 10 degree inclines... Very difficult, and lasted 33 minutes and 33 seconds.

Overall Rating: 8/10

Why?: It was a light day, and I really hit it hard on the cardio... I felt I did a great job.

[ArchAngel777]

Warmup

12 minutes with 2.0 incline @ 3.6 - 3.8 mph

Weights

Incline Bench Press

Bar X 10
Bar X 10
135 X 6
135 X 6
135 X 6

Flat Bench Press

Bar X 10
Bar X 10
135 X 10
135 X 10
135 X 10

Comments: Going to try and train my shoulder to deal with this lift again. Going light and gradually building it up again may allow me to cure the shoulder injury when doing these.

Tricep Pull Downs

40 X 15
40 X 15
40 X 15
40 X 15

Comments: These were done with a very fast tempo... Nowhere near failure, light workout.
Peck Deck

60 X 15
60 X 15
60 X 15

Comments: These felt good, again, very light.

Straight Bar curls

50 X 15
50 X 15

Comments: I used to love curls way back in the day... Now I hate them. I really dislike working that muscle group, because it is the most painful in my experience. I would rather Squat than do bicepts.

Decline Situps, contrant tension

Body Weight X 20
Body Weight X 20

Comments: These are pretty difficult, the decline is pretty steep and I make sure that I don't rest on the way down. As I am losing fat and becoming stronger, these are becoming easier for me to do. I don't work the abs much because they get worked in so many other lifts.

Cardio

Walked with incline 5 - 12 @ 3.8 mph.

Comments: This took everything out of me... It was one of those days where I felt like killing myself with cardio was a great thing to do. Basically, I had the best cardio session in months. I went for a duration of 33 minutes and 33 seconds and most of my time was spent at the 10 degree incline, the rest was a split between 7.5 and 12 degree incline. I was very tired after this workout and I am feeling it today!

Overall Rating: 10/10

Why?: Went light with the weights and gave every thing I had to my cardio workout. This is one of those workouts that cannot do every day and would be hard pressed to do one every week. Muscles felt good and worked... Amazing how even light weights can give the "burn"...

[ArchAngel777]

That was last nights workout as the forum was down... Woke up feeling good... Wife had the ultra sound done today and it turns out the Baby is perfectly healthy... According to the doctor, it will be taller than myself more than likely... We didn't find out if it is a boy or a girl, but now I want to know... Plus, chances are that it will be a boy since most girls are not found to be 5'10" +... I told my wife that I sort of want to know now... Heheh...

I am pretty sure we are going to name him Gabriel (If indeed it is a boy) after myself... I love the name that my parents gave me and I think I will pass it on to my son (please be son!!! please!!!).

Ok, I admit, I want it to be a son... I don't think I can deal with a daughter.

Here is a picture an engagement picture of me and my wife. It was takin in 2004 when I was about 235 pounds. I am pretty healthy at that weight... I am now 229, so I less of a man than I was when I met my wife! For once I can be proud of that! LOL... Anyway, I was 260 3 months ago, but I don't have any pictures to show it much... I was a fatty, that is for sure.

[Meat_Head]

Nice journal and inspirational story! Looks like you're definately on the right track to meet your goals. Glad to hear the baby is healthy.

[ArchAngel777]

Nice journal and inspirational story! Looks like you're definately on the right track to meet your goals. Glad to hear the baby is healthy.

Thanks for the encouragement I noticed you were doing pretty well in your journal well well.

Take care,

Gabriel

[Guido]

Very nice progress so far. Stick with it and keep posting in here. Finding this website is one of the best things that ever happened to me, and you're learning why.

[ArchAngel777]

Thanks for the note Guido.

Last nights workout...

Warmup

Walk 2.0 incline @ 3.6 - 3.8 for 12 minutes.

Weights

Power Cleans

135 X 10
135 X 6
135 X 5
135 X 2 (Snatch Clean Grip)
135 X 6

Comments: I had no energy to do these... I just pretty much farted around today with no clear goal in mind (I do that on very light days).

Power Snatch

135 X 1
135 X 1
135 X 1
135 X 1

Comments: Cannot drop the weights in my gym, so the snatch is difficult to do more than one rep, since a lot of energy goes into bring it down safely.

Cardio

Walking 5.0 - 10 incline at 3.8 mph for a 38 minutes.

Comments: This kicked butt, the first three minutes I wanted to give up, after that I "found" energy to give myself a very difficult cardio session. I was impressed! It seems to be a trend lately... If I stick it out (always do) past around 3 minutes, I find a ton of energy to kick my butt on cardio... Not sure why this is... Anyway, it makes the first three minutes seem like an eternity.

Overall Rating: 8/10

Why?: Weights were meager, but the cardio was great!