Ok it seems anyone keeping a good log going gets good replies and help from more experienced peeps. So here goes!
Im gonna post my stats soon as i can find a tape to do it. My story is... I let myself get to 278lbs (telling myself id never go over 280) i started to think about it alittle and begun to watch what i was eating (alittle). once i got to around 270 in a week or two (probally water weight) i found myself getting a job that makes me work more in one day than i was in one week. I begun to lose weight along with my "diet" very fast as in in the last three months i've got down to around 250lbs. So since i seen my progress i have decided its time to try to meet some goals and began to get my bad health in check.
estimated BF: 25% -will post some pictures soon
I enjoy playing computer games (world of warcraft) , Building and working on computers. Hunting ,fishing and camping. Hope i can get into the gym to replace my lazy hobbies some.
Short term... To just be able to get myself into the gym. to stay motivated. continue losing bodyfat in any way shape or form. and to maintain my course to meet my long term goal.
Long term... To get into a size 36 jean (been since 8th grade). want to get under 200lbs if my musle mass will allow it. If not I want to get my Body fat around 10-12% . want to just be able to look into the mirror and feel good about what im looking at. Want a good looking girl to actually smile at me when i walk in.(even though im married!-lol) in the end I really want my health to improve as i am diebetic type 2 , borderline high blood presurre and have high cholesterol.
Will except any help i can get from anyone and will listen! Have a memebership at Gold's Gym. Will be going as soon as i wake up. will post workout idea's and diet in the post as this is just a basic "about me" type beginning!
Thanks for reading and possibly helping in away you feel will help!
Ok now that that is out of the way! I have been reading here at the site and some others (in which i like this one best!) that weight training will assist in fat loss more than just cardio will. Im going to start by using the WBB #1 routine. maybe do some cardio from time to time but not mix it on the same days i train. I'll be going to the gym before work so i wont eat before i get there as i have read more than once that training before eating will increase the fat burning. Im guessing that i should eat a high protein meal just after along with my vitamins. Going to be eating a 5-6 meal a day plan. Keeping my carbs to the low side (not to low) and my calories probally alittle lower than most here will agree with. I am not so much worried yet about my muscle mass size as I am fat and have been fat for so long! I cant afford alot of supplements right now but do have some protein laying around. If there are some basic stuff you'd recommend ill do my best to get it! My job has me walking,pulling,lifting and sweating my a** off all day. So at my weight im probally burning a buttload of calories just at work. Im not going to use that as a basis of my caloric intake due to my goal here is to drop as much weight without killing myself so i can do one of those "i cant gain any weight" posts that you see so many times more than a fat guy post! Any help and guidence will be appreciated!
also should i post some pics to give everyone an idea of what im am starting with ? (no fat jokes right!?!-lol)
DragonBlight . Thanks for the reply also. If your ever on it this is my mains name also.
Well im in much the same position you are. Except im 12 years younger, am not married and weigh a bit more. I have started losing weight, after highschool football I found myself 320lbs and not as lean as I would like to have been. I got a membership at the local gym and worked out a routine that my body responds great to. My overall long term goals have changed slightly and Im going to edit them to reflect. I plan on losing around 70lbs or so (my lean body mass is in the ball park of 245lbs). I was tinkering with the idea of trying to drop to about 230 ( I will more then likely lose a little muscle mass ) and then bulk cleanly up to 250.
Biggest thing I can suggest for you is do not do cardio at all, your job is physcial enough and until you shed some poundage theres no sense in beating your body more then it needs. Always eat properly, dont be afraid that you wont burn the fat during the lifting sessions because you ate... your body will burn fat while you recover. Lean muscle mass burns alot of fat. Work on your diet and take this to heart, your diet will make or break you and your goals.
As far as my motivation goes, being the biggest strongest man in my family and knowing I'm on higher level then most of the population.
Take a ton of pictures and measurements, I totally regret that I never did. I know it's hard to deal with when you are big, but take the shirt off and take pictures! It doesn't matter if you ever share them, you will have them for yourself.
Geeper- i just posted in your picture thread! And then i relized you posted here! Good job on your transformation! Its funny that i showed your pics to my wife and i told some of my good friends about you. (or your posts anyway). And if there was anyone i've seen so far that really makes me want to get off my arse its you! no matter how many of these "i lost this in 6weeks" scams i see I can see your work!And your site is fun also! I can tell you ,you will get many questions from me in time to come!
Since i let today get by me im gonna post what i did and what i ate tomorrow. Have to get to bed so i can hit the gym at Odark 30!
Last edited by Rygel; 06-12-2005 at 07:51 PM.
Had a great day!Probally didnt eat what i should of when i should of but the gym went really well and I had fun! I didnt get my full workout in due to not knowing where some of the equipment was and stuff,so i had to ask questions and it took longer than i wanted.
I followed WBB#1 day one and got in:
Chest: Flat barbell bench:1x90 , 2x110 8 reps each(used smith machine and not sure of the bar weight yet.)(also i wasnt at muscle failure on my last rep,so I'll up weight next workout)
Low incline dumbell:1x15 , 2x35 8 reps each(will start with a higher weight but close to muscle failure on last rep)
Dips (used machine):1x35 each arm , 2x45 8reps each
Back: chin ups (used machine): 1x90 , 2x160
then i ran out of time. Will have to get up 1/2hr earlier!
DIET: 5ampreworkout)protien shake with 1/4 oatmeal mixed using 1/2cup milk.
6:30: (post)1 tbs nat PB
10am: large chicken breast (oven cooked with olive oil)
12pm: 3 egg whites ,6oz can of chicken
6pm : 2 small salmon patty's cooke din oliveoil. (yes there was alittle breadcrumb in this,along with an egg) , small portion of asparagus.
probally wont eat anything before bed due to what i ate for dinner.
(didnt go as planned due to our schedule was all screwy today)
Its gonna take me some time to adjust my diet completely. Im gonna work it my best. Having 2 kids i have to usually cook for is gonna be hard to not snack on what i cook for them! anyway i see that this will be my weaker point and will just have to adjust!
my shoulders seem to be alittle more sore than anything and i really didnt think i did anything with them!?!
So you're eating your breakfast and then working out right away? Wow, that would make me so ill! I usually have to let any meal sit for at least 45 minutes before I think about lifting... I must have a weak stomach!
Your protein shake is important right after working out too! You've just torn and ripped those muscle tissues up, give them the fast delivering protein they need to start the repair job!
You'll figure out the diet and kids, don't worry. My son snacks when I snack and although he might be having trans fat free healthy cookies (don't tell him) I'm eating a can of tuna mixed with pepper. He doesn't know the difference. And he looks forward to our chicken breasts at supper every night! If I could only turn him on to oatmeal we'd be eating a lot of the same things, except I'm not crazy about his veggies!!!!
And the shoulders... you did a lot with them! They aren't the major muscle group in each exercise you did, but they are certainly involved in all those exercises! They are often a lacking part and maybe why they are sore. You'll get there...
BTW- Thanks for the compliments,
Rygel...congrats man, you made it to the gym and asked questions. I find that asking questions to be the hardest part in the gym. Remember that success is a succession of failures. Anything that you identify today, you can correct tomorrow. Built, she is not a man, gave me some great pointers on my diet. Iím reworking the diet tonight. The planning of it all still has me confused, getting up, eating, waiting, working out, going to work, balancing home life. But Iím sure we will both get it worked out and be successful. Later rbrymer.
Denial: itís a nice place to live.
good luck with the chicks man
6'1 - 195
Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
Competition Lifts: Clean: 205 - Bench: 205
I started this lifestyle almost 4 years ago, at age 38, with borderline type 2 diabetes (on Metformin - I'm off now) and with cholesterol that had been through the roof since my early thirties.i am diebetic type 2 , borderline high blood presurre and have high cholesterol.
Good for you for doing this. You'll never want to go back.
Built- do you have any pictures from before you started to work out? Your amazing now-just like to see what you started with!
geeper- would i want to maybe do just a pure protien shake after my workout? my main goal is to lose the weight (you'll see in my pictures). What i did was drink the shake and then left for the gym. so its about a 15 min break inbetween. Is this ok? Im getting up so early now and now that i seen it took me longer than i wanted im gonna be getting up around 4:30. Id have to say i feel better at work when i go to the gym first! but then i walso feel like going to bed way to early! - thanks for the replies!
Rygel - thank you, and unfortunately, no. I hid from the camera back then.
God durn did i wake up sore as crap! my back and chest needed to be streched as i "ROLLED" out of bed! but i know its for the better of my bod!
didnt go the gym was an off day and want to see how my bod will do with the workouts before i start any serious cardio on my off days! Am going to the gym in the morning!
5:30am:3 egg whites, 3 pieces turkey bacon (cooked in microwave,all grease wiped off)
10am: protien shake(1/4 cup oatmeal mixed in)
12: small can of chicken (2 fishoil caps) , 1 small chicken breast.
3pm: carbfree yogurt
6pm: 2 turkey sausages (150cal,9g fat,16 gram protien each) grilled with some onions/garlic (ummm.yes with butter-used when grilling) and 2 small french fries and i actually quit!!!! it was so hard to see my wife and kids eating them! but i did it!
Had a good day but i was sore all day. My tri's are sore also -guess from the bench presses- other than that it feels good to be on my way!
Last edited by Rygel; 06-14-2005 at 05:19 PM.
Do yourself a favour and start keeping track of your food on www.fitday.com
It'll be interesting to see what your macros are.
LOL- you are fast! i decided to do this today and just got done! Its not good as it shows my cals only at 1218 for the day--not to include the sneaking in of 2 small fries.
This will all get better as i figure what to buy! I think i may just take alook at your diet and go from there. With my job and going to the gym im sure my cals should be higher but..... with me wanting to lose weight as #1 its tough for me to want to add more. Is it true if i dont add anymore that my metabolism will shut down and store everything i eat and burn my muscle? As in this is the first time i've ever been intrested in building along with losing fat! ack- i forgot to add the fish oil also.
i really want to do this right its just so hard to have to eat more when i feel i've done so good at not cheating! What would be best for my night meal being i am tryin to lose?
Cottage cheese - I eat cc at bedtime every night, with a little natty PB and a chunk of apple.
PS your cals are FAR too low. I'd aim for no lower than 2000, (2000 is hypocaloric even for ME, and I weigh a buck thirty four!)
Hey i weighed 134 once--think i was 5! LOL. Thanks for the help!
WAY TO LOW!Originally Posted by Built
I have the slowest metabolism you can imagine (no thyroid at all) and I eat 1700-1800 while cutting, 1200 would kill even me! Eat at least 2000!!! You're a healthy man, you are just going to slow your system down to adapt to the low cals and then you won't be able to build muscle and your body will panic and try to store as much fat as it can. Eat more than 1200!!!!
I'd be interested in what Built aims for, but I aim for roughly 40% Protein, 40% carbs and about 20% fat.
OK yesterday i did legs- got the full routine in and felt good! I hate doing my legs cause i been fat for so long they are already decent size. but im sticking with this plan! I ate a few more calories but at teh expense of hitting up DQ with my brother. I mean come on it was over 100deg today and and......BAH no excuse! anyway my calories were alittle over 2000 as i adjusted my night eating to the good reese's cup blizzard. (i did go small with it!)
Ok . Had a good day. My legs werent as sore as my shoulders and tri's were after the first workout but heck they been carring 278lbs around forever! have bi's and tri's tomorrow i believe.
my food so far is around 1145 cal,24 fat,107 carbs(eep), 129 protein.
suprized me as i ate grapenuts with skim milk this morning.
6am:1c grapenuts, 1/2 cup skim milk.
9am: natty pb
11am: chicken breast
12:45: can chicken,turkey brat
6pm: chicken leg/thigh (baked) ,1/2c broccoli, 1c squash
this is before night snack and didnt add the PB in the cal yet as i cant find natural PB on fitday.so im sure its over 1500 and will be.
my schedule was all messed up today . still need to get over 2000 but im just not hungry. Guess a nighttime snack sounds good tonight----maybe some of those oatmeal cookies i saw in the recipie section! (gonna have to watch how high my carb intake is though!)