Finished university in 2003, but decided that before I left I wanted to get into shape. At a height of 5'7 I dropped from 210 pounds (15 stone) to 147 pounds (10.5 stone) in the space of eight months and got down to 10% bodyfat. Pretty much the same as John Stone, I exercised, dieted, used the right supplements and doing everything right. I got abs for the first time in my life! I then began a bulk which lasted from december 2004 until february 2004 and bulked to 170 pounds (12 stone) with 13% bodyfat. Unfortunately I got back into my old uni habbits, and began eating, drinking and smoking again and I stopped exercising or doing weights. I'm gutted about it and I know I was a bit of an idiot.

I'm now up to 200 pounds (14.5 stone), but in a bad way. I'm not looking for flaming because to be honest I've had a pretty fun time taking some time out from the gym, and I think deep down I've done what every person who changes their lifestyle fears - gone back to their old lifestyle and bad habits. I know 30 pounds is a lot to put on in 11 months but to be honest I've totally pigged out and I know it. I'm not ashamed, but there is a part of me thinking - hmm if I had just been lifting weights I might have been 14.5 stone but only half of the weight would have been fat...

Partys over and I'm planning on getting back to my goal of 13 stone at 12-14% bodyfat. Originally I wanted the ripped look, but now to be honest I just want to have a flat stomach with decent definition in my back, legs, and chest.

The plan is as follows

Monday - running
Tuesday - Chest, Triceps, shoulders
Wednesday- running
Thursday - Legs (calves, hamstrings, quads)
fridays - running, abs
saturdays - back, biceps, traps
sundays - rest

Oh and its MAX-OT style (and yes its similar to John's plan, but it does work, I know that much from my bulk!)

Anyway, three days of running, three days of weights and one day of rest. Abs I'll do on fridays before going out ;-)

The goods news - I'm savable yet. I've got a stomach now, and I have started smoking, but luckily the muscle I put on before has not totally dissappeared. In fact whereas when I first started at 210 (15 stone) I was at around 28-30% bodyfat, i'm currently at 23% bodyfat. People say I wear the extra weight well, and some people even say I look broader. Its when I take off my shirt that I notice it. I'm lucky to be with a good girl who likes me the way I am, but this is something I have to do myself.

The main difference this time is I know what to do from the start, and I reckon in 4 months of cutting properly with good diet etc, I'll be ready to bulk cleanly and maybe be back where I was before.

This isn't a new years resolution for 2005, this is my resolution from 2003 - I've just been on a years break. no plans to quit smoking as yet, but i'm in for the next year now so who knows what might happen.

Feel free to comment. I don't normally see so many posts like "I used to be fit a year ago but stopped and got fat.." so maybe there are more people like me? :tu:

Cheers,
Tim

Day 1 - 10/01/2005

Running - went for run on the streets today. Ran at a pace of about 9k/m per hour. Absolutely dead, and had to stop after 28 minutes.

Warmed up for 1 minute walking,
ran for 12 minutes
walked for 1 minute,
ran for 11 minutes,
1 minute walking
sprinted for 1 minute,
1 minute cool down.

To be honest, I was really pleased with myself. I lay awake thinking about starting the gym yesterday, planned my diet today, and was all set to go for a run - then it all got messed up because I had to meet my girlfriend in town. I didn't want to cancel her so gave up the idea of going for the run. I thought "i'll do it tomorrow..." When I got home at 8.30pm I logged on here like I still do a lot, and then suddenly thought -screw it i'm going now and I just did it. That was the hardest part of the run, making my mind up to go! ;)
Hard to breath and lower back hurt but no problems really, much easier than the first time I ever started so that was a relief considering I've started smoking again! :)
Tomorrow - Chest, triceps and shoulders!

Tuesday January 11th 2005
Slight change of plan - now doing chest and back on tuesdays...

Chest and Back

Flat Bench Press - 70kgs for 6 reps - with a spot helping
60kg for 6 reps
60kg for 4 reps

Was a bit too adventerous on this one, and thought I could get back to my old 95kg in no time. Found 60kg a struggle so figure I'll add 2.5kg next week until I get a bit more stable

Incline Dumbell Bench Press - 25kg each side

50kg - 4 reps
50kg - 4 reps
50kg - 3 reps

Lat Pull Down - 80kg

80kg for 6 reps
80kg for 7 reps
80kg for 6 reps

T-Bar Rowing - 60kg

60kg for 6
60kg for 8
60kg for 8

Sitting down Rowing - 90kg

90kg for 6
90kg for 6
90kg for 7

Hyperextensions - 20kg

10x3 sets

I'm well chuffed. First gym session in over 9 months and I didn't pussy out even though I finished work really late. :D

Tim
see you tomorrow for running...

Man, I woke up this morning and my whole top half hurt like anything! Felt it mostly in my chest, triceps and biceps mostly, very little on my back though considering I did back yesterday!

Feels good to be back in the game!

Wednesday 12th January 2005
Running today

Walked one minute,
ran 2 laps of the block this time without having to stop and walk
running 14 minutes
walked one minute
running 10 minutes
walking one minute
sprint one minute
walking one minute
finish 29 minutes

Sticking to my diet no problems so far. Time for food.. until tomorrow :mad:

Thursday 14th January 2004,

Had a real problem with delayed onset muscle stiffness (DOMS) today. First time I've ever really had it before like this. I could barely move my arms without them hurting. It still hasn't laid off, and it hurts to even lift myself out of my chair.

I see this as positive really, because I think its my muscle trying to build itself to where it used to be. I've heard of muscle memory, and I think one of the reasons its so sore is not because i've overdone it, but rather because my body's remembered what it needs to repair itself to and is thinking, "oh crap here come the heavy weights again!". I expect my bench and back weights to be higher next week.

On the downside there was no way in hell I could do biceps or legs today. I couldn't even lift my arms over my head, so squats are out, and bending or straighting my arms is agony so no biceps.

I'll do my run tomorrow as planned, and then i'll see how i'm feeling saturday because I predict that I might just start fresh from monday.

Diet is still going well and took in 1800 calories today. I'm more than happy with this, and i'm eating very cleanly.

The main thing that is sticking is my mindset. I can't wait to get back in the gym. I'm so excited about doing this, but also really keep on seeing an image of what i'm going to look like, which is pushing me harder. Things are going good despite this minor setback!

Tim

Awesome journal Tim! You're off to a great start...and you'll be amazed at how much faster you reach your goals this time around. Your brain knows better this time around, and as you stated above, your body remembers too. Best of luck in your journey....please keep us all posted on your progress.

By the way, what's a stone?

Thanks for your reply John, very encouraging words and good to have a bit of support!

1 stone is 14 pounds. just as one kilogram is 2.2 pounds.

Its 20:40 here, and i'm still at work. I've been told I have to finish a project by tuesday. I was expecting to have 2 weeks to work on it! :mad:

Bit crap really, because I gotta be up early tomorrow and work late tomorrow. I now have to work all of my rest days, so absolutely no time for the gym. I should have the project finished by monday, so i'm hoping I'll be running monday night.

I think i've made an alright start this week none the less. I've stuck to my diet rigourlessly, I've been running twice, and the gym once. I'm still sore, but bearable today. Wish I could be down the gym or running tonight...

It annoys me. I've had all this time to do gym where I wouldn't have had any distractions, and the week I choose to start is the week that gets messed up by work. Still kept to the diet today despite this set back, and took in 1800 calories. Its cheat night tomorrow, so I think a meal may be in order with the misses!

Tim

Went running tonight. Decided to start the week on sundays instead of mondays, so I get saturdays to relax.

Running was going great - did 15minutes and was going to do three laps without stopping today when suddenly got cramp in both of the front outsides of both of my calves. Couldn't even walk without been in pain so finished. :d_frown:

Don't really know what happened. See if it happens again, else putting it down to my body getting used to me running again.

Gym tomorrow - Chest and back

Tim

January 17th 2004,

Legs

Went and did legs today instead of chest and back. Figured that I should give them some time to break in, seen as I didnt get to do them last week.

Squats - 120kg for 10, 10, 9
Leg Press - 210kg for 8,8,7

Impressed with my weights on these. These haven't dropped since I bulked. I think I may have even gone up considering that i was doing over 6 reps for them all.

Girlfriend busy tonight, so boring night ahead. I miss going out for food when I was bored...

weighed in at 200 pounds today (14st 4pounds)

Tim