View Full Version : R.i.p Fat
Mon, May 9th, 2005, 07:04 PM
OK whos up for a challenge. This is for all of US who are on the TOMORROW diet and lifting plan. You know tomorrow ill work out tomorrow ill start my cardio and diet. So im saying YOU get on the treadmill. YOU put down the hot dog. This is gonna be a 12 week challenge WHO can loose the most FAT. Id like everyone to post pics and either pm or emails this way we can ride each others asses to get them in gear. This is a challenge with a little push :nod: cause i know i need the push.. so Whos up for it we Start in 1 week MONDAY MAY 16. Everyone today is tomorrow
Thu, May 12th, 2005, 09:16 PM
This is literally a do or die challenge for me cos I don't think I'll see 40 without heart surgery if I don't get my shizz together. I'm 266lbs, high 30's% of body fat, just turned 30, been physically inactive for the last 6 months apart from the "kidding myself visits to the gym once a month or something". But at least I have a membership to a good quality gym so thats a start.
I'm a non smoker, an occasional drinker and a terrible junk food junkie. I have a good enough knowledge base regarding nutrition and exercise to be able to do this, I've already dropped a lot of weight in the past (down from 322lbs to 240) I got to that stage before where everyone I met was commenting on how good I was looking (at least compared to my old self) and how much weight I had lost... you know the drill, then god knows what happened, I lost motivation, my diet went out the window, my cheat days turned into cheat weeks, before I knew I'm back to a life of eating crap and doing very little.
My main motivation in doing this is not just to look good, but to live longer and healthier. I have a beautiful partner who is due to have our first child in (coincidentally) 12 weeks time. I don't want my child to grow up with a fat lazy obese father who can't help then enjoy sports or have an active lifestyle, I dont' want to watch their life from the sidelines. Or worse still, not be around to see them hit their teens. I want to change my lifestyle now so they don't end up like me.
I have all the tools I need to succeed, what I need is a severe kick in the ass to get me going... I'm gonna do this.
Sun, May 15th, 2005, 08:10 PM
Tomorrow is officially Day 1, I'll be posting pics, my diet plan and workout regime. I'll probably start a journal as well. Let's get it on :db:
Sun, May 15th, 2005, 10:55 PM
Guess now is as good as ever. I started a journal but never could get myself motivated. Maybe this way, I will be able to. I am an extremely competitive person, so bring it on. :gl:
Sun, May 15th, 2005, 11:16 PM
I'm in. Stats and photos posted tomarrow.
Mon, May 16th, 2005, 12:14 AM
Stat's pics tommorow.
Mon, May 16th, 2005, 02:48 AM
I'll go ahead and post my info:
Weight: 232.8 depleted, likely higher if I'm eating carbs.
BF: ~23% (from mybodycomp.com)
Photos below. I'm not comfortable with posting a shirtless photo, so this is the best I can commit to. Measurements will be taken as well, and the current ones are on my sickofbeingfat page (link in signature).
Method of dieting: Appropriate (somewhat high) protein, moderate fat (but very cautious towards the types, eating the "good" fats), low to moderate carbs. Low calorie, transitioning into moderate calorie (along with exercise change). Fat likely to go up highest, carbs somewhat, and protein staying the same.
Method of exercising: Currently 2 full body routines a week, transitioning into a 3 full body routine + cardio set-up.
Planning on maintaining a 4900 calorie (1.5 lbs) deficit until 9/1/05, to get to 202 lbs @ 15% Bodyfat. As exercise increases I will increase eating to maintain such a weekly deficit.
Transitioning will occur next week or at the latest, June 1st (Beginning of Summer).
Mon, May 16th, 2005, 09:44 AM
6 350-400 Calories meals consisting of 40% complex carbs/ 40% Protien, 20% Fat. No simple sugars; protien sources will be tuna,
chicken, and protien shakes ; and fat will come from meats/flaxseed.
Mornings Pre meal cardio- 30 Min treadmill 1% grade @ 6.0-7.0 and 10 mins jump roping for the first 2 weeks.
Lifting schedule of 3 day split
Day 1 chest/back
Day 2 Arm/Shoulder
Day 3 Leg
2 Week goal
Fat loss of 3.0 lbs or 1.5%ish.
Mon, May 16th, 2005, 08:31 PM
Here's my stats and pics...
Height 6' 0"
Bodyfat, unsure, crazy high though :)
I'm setting myself a 2 week goal of a loss of 6lbs and my 12 week goal is to lose at least 35lbs.
It's taking a lot for me to post these pics. I look at them and I feel like they're not real, like it's not me, but the fact of the matter is that they are of me. I'm not doing this to look good for other people or to pull chicks at the club, I already have an amazing woman who is carrying my child, and it's that woman and child that will be the strength and the motivation to change my lifestyle. Im doing this so I can live a longer and more fulfilling life.
I am going to turn this shit around... watch this space.
Mon, May 16th, 2005, 10:25 PM
I am going to turn this shit around... watch this space.
We'll be watchin' and routin' for ya' ... Good work getting down from the 3's to begin with...
Good luck man & for everyone else too, :nod:
Mon, May 16th, 2005, 10:35 PM
No time for pictures. just the facts.
65 minutes cardio - 775 calories
current weight = 185 pounds
1st goal weight = 170 pounds
Mon, May 16th, 2005, 11:05 PM
Date:May 16 ,2005
Well today dispite the whole world seemingly being agianist me working out I got my workout done. I ran for 15 minutes at 7.5mph 1% grade I would have done more but had to stand a watch on very little notice because someone didn't show up.
Then after watch I lifted, I did 120 pushups in a row then 80 pushups in a row, then 2x50 situps and 6x5 pullups. Conviently got interupted agian to put in a simulated missile inventory. After this I lifted chest and back and finished with 3x8 of 225 ouchy.
I am preparing for a contest agianist a coworker on august 1st that includes...
max reps 225lbs
2 mile timed run
3 rounds of 5 mins of greco roman style wrestling.
All of these events will be done in a row.. with no rest.
Today I ate fairly clean.
Had MRP for Meal 1
Tuna and carrots Meal 2
Some sort of steak and peas for Meal 3
MRP Meal 4
Pasta, tomatoe sauce and carrots and peas for Meal 5
PW meal chicken in seaseme sauce with broccoli, green beans, and carrots.
Tommorows plans are
20 min run @ 7.0-8.5 MPH 1% grade
10 mins jump rope.
And of course eat clean.
I have decided not to cheat all 12 weeks because for me one cheat cracks my self control and I develop I messed up might as well stay messed up syndrome.
Tue, May 17th, 2005, 02:44 PM
Today so far so good..
Ran 1.5 miles in 10:30 on the treadmil at 1% incline not sure what this compares to on the road but oh well.
Going to lift after dinner and do my pushups/situps/pullups before the lift.
Today is arms/shoulders and should be less painful then chest and back was yesterday, so far today my workouts have been uniterrupted but since I literally live at my job who know's what may happen.
I'll post diet and workout at the end of the day.
Tue, May 17th, 2005, 08:22 PM
Here's what I ate today. didn't get a whole lot of Exercise in apart from what life throws at me and a good 40 minute walk with the dog. He's a staffordshire terrier and pulls like a tugboat which can be a workout in itself. I'm gonna get him a longer lead so I can jog with him when were out late on at night. I tried jogging with him on the short lead and almost went flying face first...
It's a start though eh, tomorrow i'll hit the gym and get some lifting done and a little cardio on the machines. diet will be pretty much similar to what I had today.
Tue, May 17th, 2005, 11:49 PM
Not a whole lot to say on my side, still eating well - I lift tomarrow. Weight dropped a little, but I'll update weight weekly w/ pictures.
I wish I wasn't spending *just about* every waking hour doing schoolwork (finals week), otherwise I would feel less lazy - you guys are going pretty hardcore on the exercise. :)
Wed, May 18th, 2005, 09:59 AM
Yesterday ran 1.5 Miles like I said. I went to lift but ended up not because I have some wierd strain in my lower back I think it's from all the pushups I did in a row yesterday????
Meal 2-Protien shake
Meal 3-Chicken and lettuce/tomatoe
Meal 5-Peanut butter one slice of wheat bread and oyster crackers.
Wed, May 18th, 2005, 08:26 PM
Diet was pretty much identical to yesterday minus the All-bran. Got my ass down to the Gym and worked my chest, shoulders, and triceps. I took it easy today as I havent been lifting for a while. I made the mistake about 5 weeks ago of trying to go traight back into my old routine after a break and basically felt as if every single fibre in my upper body was torn to pieces. I know some guys on here actually aim for that sort of feeling but I was debilitated for about 5 days :) So I'll work myself back in gradually this time.
4 sets. 15kgx10 - 17.5kgx8 - 20kgx7 - 22.5kgx6
3 sets. 25kgx8 - 30kgx 7 - 35kgx6
There's also a fly machine in my gym that does rear delts too if you sit on it reversed (see animation below), I use this for hitting the very centre of my chest by sitting way forward and grasping the handles about 2' apart and just pumping up my chest, I usually go very heavy on this, the plates say 240 but I don't know if thats Kilos or lbs, I usually do about 3 sets of 8x200-7x220-6x240 on this.
Cable Lateral raise
3 sets, 10kgx10 15kgx8 20kgx6
Lever machine behind the neck press
3 sets, 10kgx10 15kgx8 20kgx6
Lever lateral raise
3 sets, 20kgx10 25kgx8 30kgx6
I really need to watch what I'm doing with my shoulders as my right rotator cuff is injury prone which is one of the reasons why I lost motivation before.
3 sets, 45kgx8 50kgx7 55kgx6
I used another machine for triceps too, it' skinda like a dip machine only you sit in it and it has handles at the side and you push down on the handles.. 3 sets, 45kgx8 50kgx7 55kgx6
Some of these weights may be wrong as Im not sure if all the weights are in KG or lbs, Like the Tricep pulldown plates was like 110 but that had to be lbs (like 55kg?) I'll double check next time I'm at the gym and maybe start a journal or something with everything edited and corrected.
I hope it was ok for me to use the animations (if It's a prob I'll edit them out. I got them all from http://www.exrx.net/Exercise.html another great site for info and how to's on specific exercises. I found it very useful when I was first starting out going to the gym, I had most of my workout already explained by the animations so I wasn't really intimidated by the equipment.
Finished the night off with a good 20 minute brisk walk with the dog, it was pissing down with rain otherwise we'd have gone longer, he was loving it though :tu:
Thu, May 19th, 2005, 02:11 PM
Oh, definitely keep the pictures!
On my front, I began my transition (low cal, low carb, low fat, low exercise to moderate cals, moderate carbs, moderate fat, moderate exercise) yesterday - so weigh-ins will be useless for me over the next few days. It's an issue of rebounding water weight and refilling muscle stores with glycogen, making me weigh more but not meaning a fat gain. I'll still check in over this and next week and then the weight will drop regularly from the reintroduced cardio. :)
Thu, May 19th, 2005, 05:37 PM
Well, I fell off the bandwagon today. Wait correct that I freakin fell through the bandwagon. I ate frosted flakes, reces pieces, wheat thins, hamburgers fries whatever else you can add.
I guess I could make the excuse I am stuck on a ship and can't cook my own food but I had tuna and MRP's I coulda made and veggies I coulda microzapped but plain fact was I was hungry and lazy.
Wow I can feel the sugar zap the energy outta me and give me headaches like no other. I am getting back on track at dinner but man I feel like shit I don't even know where the surge came from I just got so damned hungry.
On top of that waking up this week for cardio has been a 0/4 event mainly because of getting to bed at 2-3 am which I have no control of. Thank god where inport next week so things will be different.
Thu, May 19th, 2005, 08:30 PM
Well, I fell off the bandwagon today. Wait correct that I freakin fell through the bandwagon.
Pick yourself up, dust yourself down, and get your ass back on that bandwagon.
Thu, June 2nd, 2005, 01:07 PM
It's been crazy busy on my ship this past 2 weeks but heres my update.
Im down 6 lbs and I feel slimmer but haven't had the time to measure myself.
I'm really going to bump up my cardio from 30 mins on the treadmil to 90 over the course of the next few months.
I also have started a twice a day lifting program and am doing calenstenichs in the morning. I'll have pictures the week after next when I get back from being underway.