Alrighty then, I should have put all this up when I started back in Feb, but lazy me, I need incentive to do anything.

Starting stats:

Weight: 345 lbs (estimated, since the scale I have maxed out at 340)
Height: 6'3"
Fat percentage: 36% (according to the Nikita scale that I use - one of the more accurate ones on the market)
Bicep: 18"
Waist: 50"
Hips: 49"
Blood Pressure: 140/80 (borderline high)

http://www.thechaoslab.com/images/before.jpg

This was me at my worst. :d_frown: I was in denial about being out of
shape, considering my family's tendancy to be strong as oxen. As you could see, I needed work. I've been practicing Shaolin kung fu for almost two years since that picture, but my weight had never dropped. Probably due to the fact that I still ate enough to keep my weight constant.

I've been doing a mixture of cardio and weight training for the past month and a half (started second week of February) along with kung
fu, and already I've seen some improvement.

Current stats:

Weight: 315 (30 lbs lost)
Waist: 46" (4 inches gone)
Hips: 46" (not much more to drop there, I'm feeling bones stick out on the sides)
Chest: 52"
Biceps: 20"
Neck" 20"
Fat percent: 28%
Blood pressure: 128/69

My goal is around 15-20% (I don't want the super lean and mean look, as I need a little cushioning when I do full contact sparring), which means I should hit around 275 if I don't gain any more muscle mass. Which seems unlikely, as I've already gained at least 6 lbs muscle, and that's not even doing heavy weights yet!

Current workout regimen:
Sunday: 90 minutes kung fu
Monday: 30-45 minutes on elliptical
Tuesday: 60 minutes kung fu
Wednesday: off
Thursday: weight training (bench press, leg extensions/curls, dumbbell curls)
Friday: 30 minutes on elliptical
Saturday: weight training (lat pulldown, horizontal row, shoulder shrugs)

Diet regimen:
I'm not following any specific diet, I'm just keeping myself under 2000 calories a day. I make sure that I get my share of protein (usually with a shake or a nutrition bar), but everything else is free game. This was advice from my sifu (kung fu master).

I'll try to keep updating as long as I can, and include pictures when I get a decent camera!

That pic was from Halloween.

No heavy workout today - just spent some time doing leg extensions in between cleaning the apartment. I need to definitely get another plate for the leg extension/curl bench - it's gotten to the point where I'm doing sets of 10 without even struggling after 4 sets or more.

Food today was pretty light -

Balance Bar for the morning, then a ham, turkey, and roast beef sandwich for lunch.

Dinner was a Michaelangelo's low-carb pizza pocket and some pretzels. I love the hot pockets - ~250 calories and it's almost all
protein!

Well, I just bought a new digital camera tonight, and so, with
no further ado... the slightly improved me!

http://www.thechaoslab.com/images/fatme.jpg

A little cosmetic improvement from the first picture, but I've
got more muscle mass underneath, I can feel it. Kung fu is
great for making you stronger and more limber and flexible,
but for cutting, it sort of sucks.

Weight: 314.5
Goals: 1. Below 300 lbs
2. Cut down to 15-20% body fat
3. Get my endurance up to the point where I can go three
rounds of full contact sparring without getting winded.
4. Build up my muscle endurance with a combination of Shaolin
techniques and standard weight training.

Today's weight: 314.6

Ate pretty light due to there being crud at the work cafeteria. But that's alright, because I always go out for sushi on Fridays with my
fiancee. 30 calories a slice, and you can get tuna, salmon, or any other really healthy fish (and no frying, so no extra fat!). I usually get salmon and tuna nigiri as a staple, then a custom roll to finish it off. I can get completely stuffed, and not even get near 500 calories!

Did a 20 minute session of aerobics to burn it off, but was concerned about the rest of the day's calories to really go nuts tonight.

Well, tomorrow should be interesting, I'm going to be doing a lot of weapons work, so I should have really sore arms on Sunday. If you're looking for strength without serious bulking, look into working with long weapons. Either that, or use a 10-12 lb 5 foot metal bar. Spinning just that small amount of weight will definitely give you better flexibility and strength in the hands, arms, and shoulders.

Well, can't think of more to say - talk to you all tomorrow!

Today's weight: 313.0

My dad and I went to the Great Raleigh Road Race today - he ran the 5k while I took pictures. I'm not much of a runner - I have no arches and I'm slower than sludge. I did some weightlifting today as we had no kung fu class, and added some crunches to give my abs a buttkicking.

Here's a pic of me and my bro at the race (he's got cerebral palsy, so
he rides in the runner's stroller with my dad). I love my little brother,
and will have words to say with anyone who puts him down. :D

http://www.thechaoslab.com/images/meandbro.jpg

Today's weight: 314

I've hit a plateau of sorts - I seem to be hovering around the 314 mark lately. I'm not sure what I need to do, so I'm bumping up the cardio/aerobic parts of my workout.

On the good news, I might need new pants soon! I have a leather belt that has 1 inch holes all the way around. Works great for weight loss - never have to get a new belt or drill new holes! But I measure my progress a bit by seeing what hole I have the belt tightened to. Granted, I don't super tighten it to cheat, but I make sure it's snug right below the navel. I took a look today, and I'm down four holes!

Whoo!

Today's weight: 312.4! And that's shortly after drinking a half-liter of water!

Today I had my kung fu practice (for two hours instead of my normal one), and we worked a good part of grappling the second hour. If you're looking for a good way to see where you need work, do martial arts. When I started, I almost dropped from exhaustion constantly after only 20 minutes. Then when I got some wind in me, I found that I wasn't limber enough. And now I need more strength and less weight, so I'm working on losing that body fat and gaining some muscle.

The only side effect is that you are SORE afterwards. Kung fu is a full body workout. In one motion alone, you work your lower back, legs, neck and shoulders - and that's just to start the maneuver!

Well, I'm off to bed before my appetite starts up again - I was real good today and stayed under 2000 with no problems.

I had myself professionally tested for fat today, and here are the results!


Weight: 312.4 lbs- I appear to have broken my slump.
Fat%: 24.5% Whoa... that's a big improvement!
Lean Mass: 238.2 lbs
BMR: 2826 kcal

Basically, this means that my eventual goals have shifted a bit! If I get down to 275 like I originally hoped for, I'll be at 13% BF, and that's if I don't add any more lean mass. As I said before, I'm just wanting from 15-20%, and that's roughly 277 to 300 lbs! I know this is higher than most people here on this forum want to be percentage-wise, but
my goal isn't mainly to look good. It's to be in a good form for fighting. I want a little more "cushioning" to take some of the blows that I recieve.

If anyone actually reads this, what would be a good calorie goal, since my BMR needs to be about 2800? I'm doing 2000 right now, but I'm not sure if that's doing more harm than not. I'm losing fat at an awesome rate, and it doesn't seem to want to come back.

Today was my cheat meal, and it was barbecue today! I'm a bit of a good ole' boy sometimes (a reformed hillbilly if you will), so I can't pass up a chance at some Memphis style BBQ.

Today's weight: 307 lbs.

Went down to visit my dad yesterday - I don't know what it is about going to visit him, but even if I eat normally, I lose a lot of weight. I don't know whether it is water weight or my body cleaning itself out, but today I'm at 307 - let's see how it holds. At this rate, I should be at 300 by the end of the month at least, at most 290.

Had a cheat meal of a meat calzone. I needed it though, as I was driving back home today for 2 hours after spending most of the
morning checking out the location of my upcoming wedding (March of next year - I'm one to plan ahead).