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Thread: Figuring out a plan

  1. #1
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    Figuring out a plan

    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

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    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.

  3. #3
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    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?

  4. #4
    GreenG mickyjune26's Avatar
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    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?!?
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
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    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.

  6. #6
    GreenG mickyjune26's Avatar
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    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:
    http://www.wannabebig.com/article.php?articleid=156

    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.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
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    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
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    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.

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    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.

  9. #9
    GreenG mickyjune26's Avatar
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    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.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

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    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. #11
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    88g of protien so far today. about 1500 calories. Maybe i will make it.
    Last edited by Avatar4321; 11-27-2006 at 01:53 PM.

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    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.

  13. #13
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    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.

  14. #14
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    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.

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    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.

  16. #16
    GreenG mickyjune26's Avatar
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    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.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

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    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.

  18. #18
    GreenG mickyjune26's Avatar
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    Congratulations on the weight loss. You'll have more energy soon. Good luck on your Finals comin up!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

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    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.

  20. #20
    GreenG mickyjune26's Avatar
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    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.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

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    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.

  22. #22
    Just watch me ... Built's Avatar
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    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!

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    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.

  24. #24
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    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.

  25. #25
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    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.

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