Despite previous doubts I decided to go about my plan full force...here are my stats

18 years old
5'10
215lbs
24% body fat

I have decided to go working out (lifting) 4 days out of a 7 day week and the remainder of those days would be spent with resting/HIIT cardio training...

my caloric intake is 2300 with me consuming a roughly 40/40/20 ratio of carbs, proteins, and fats respectively...

Today, being the fact that I just got over my recent fit of depression and drunkeness I did not work out...but my diet was still in full force and I plan to hit the gym tommorow with 110 percent dedication to renewing my body and myself. I always need support and motivation and I hope you all can help me along in the next 8 months-1 year as I move towards my goal of being slim and slender :D.

my meal plan is posted on the advice for newbies section so I will post it here later, thanks a ton!

btw, my real name is Justin Taylor for any reference purposes :D

-JT

Hey JT.

I will say one thing, and that is I would bump up your calories slightly.

I worked out your BMR to be 2172 and then multiplied that by the activity factor:

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

(As you said you would be working out 4 days a week)

Which gives 3367. Then minus 500 for 1lb a week fat loss, gives

2900 rounded up.

That is all I will say for now :)

Good luck mate

Foley

And here is the workout plan/meal plan...critique it as you will...though I do have a feeling that I will need to lower the calories later in the game....then again maybe not....who knows, but what I do know is that I had to lower my cardio, I was doing HIIT everysingle day for an hour, and to worsen it I was doing it BEFORE the strength training...soooo I was at 235 at the beggining of summer.....now I am at 215 now....still 25 percent body fat....that means that I have lost 20lbs of muscle.........and that pisses me off to know end, it was why I was so depressed...because I lost literally no fat....none....just muscle....I was shattered, all my hard work and dedication for nothing....but now I am revamped ready to go at it again the right way, but before I do I want as many of you as possible to give me the thumbs up on my plan before I go into battle...

soooo....

GO AT IT!!!

thank ye :D





Monday: arms

Skull Crushers: 3 sets (8,8,8)
Overhead Extentions: 3 sets (8,8,8)
Push ups: 4 sets (20,30,20,10)
Dumbbell side raises 2 sets (10,12)
Dumbbell press 3 sets (10,11,10)
Dumbbell Curls 2 sets (10,12)
Wrist Curls: 2 sets (10,12)
Dips (with resistance help 130lbs) 3 sets (10,11,10)

Tuesday: Legs

Lunges: 2 sets (10,12)
Leg Press: 3 sets (10,11,12)
Leg Curls: 3 sets (10, 12, 11)
Leg Extentions: 3 sets (10,11,10)
Squats 2 sets (10,10)




Wednesday: Cardio/Rest *HIIT*

Thursday: Chest/Abs/Back

Rows- 3 sets 112lbs, (11,10,11)
Chest Presses 2-3 sets (11,10,10)
Crunches, 2-3 sets (30, 25, 30)
Good Mornings 2-3 sets (10,11,10)
Pulldowns 2 sets (10,10)
Deadlifts: 2 sets (10,12)

Friday- (repeat of arms)


Saturday-Sunday (Rest with Cardio) *HIIT*


Definition of Cardio for me

(4.5 miles daily on treadmill with at least 450 calories burned)

basically 45 minutes to an hour on the tread





THE MEALS!!!


Meal 1: 1 cup of Kashi Go Lean with 1 cup skim milk with a Whey Shake

330 cals, 44g protein, 2.5 g fat, 43carbs

Meal 2: 8 oz chicken, 1cup brown rice, with a salad, 1tbsp Olive Oil

560 calories, 51g protein, 22g fat, 41carbs

Meal 3: Protein Bar with Protein Shake,

410 calories, 50g protein, 7.5g fat 53carbs

Meal 4: 1 cup Kashi Go Lean with 1 cup skim milk

220 calories: 21g of protein, 3.5g fat, 41carbs

Meal 5: 4oz Chicken, and salad/steamed veggies, 1/2cup brown rice

250 calories, 27.5g protein, 2.5g fat. 20carbs

Meal 6: Cup of Cottage cheese, 1oz nuts,

390 cals, 31g protein, 25gfat, 15carb


Daily Intake:

2160 calories, 222grams protein, 63grams fat, 213grams carbohydrates


2160 calories, 567, 888, 852

41, 39, 26.25

pro,carb,fat

Tommorow begins the legs....wish me luck in my journey....for I will be waking up at 5am to get there before anyone else....

because im new at this


and I dont want anyone to see me looking like a dumbass not knowing what im doing:lol:


FRIENDS!!! WISH ME LUCK AND STRENGTH:bang::bang::bang:

OOOO YEAH!!!

It is 4:40am right now on the East Coast, and I am heading to the gym...I will report back after my workout

:D

:D

:cool:

Tommorow begins the legs....wish me luck in my journey....for I will be waking up at 5am to get there before anyone else....

because im new at this


and I dont want anyone to see me looking like a dumbass not knowing what im doing:lol:


FRIENDS!!! WISH ME LUCK AND STRENGTH:bang::bang::bang:

OOOO YEAH!!!
I was scared too when I started doing leg exercises like squats etc. It scared the hell out of me for no reason; I thought the whole barbell was gonna fall on top of me and that I'll really embarrass myself.
Eventually, I got to love squats-legs are my favorite training day now. :)

:DVery pleased with progress today....

....as a matter of fact I'm so pleased I'm gonna give myself another smiley :D


today was planned for

Tuesday: Legs

Lunges: 2 sets (10,12)
Leg Press: 3 sets (10,11,12)
Leg Curls: 3 sets (10, 12, 11)
Leg Extentions: 3 sets (10,11,10)
Squats 2 sets (10,10)


but in reality it was

Lunges: 3 sets (10,10,10) with 35lb dumbells in each hand.......someone should of told me it would hurt like hell
Leg Press: 3 sets (11,10,12) 270lbs
Leg Curls: 3 sets (10, 12, 11) 100lbs
Leg Extentions 3 sets (10, 10, 10) 112lbs
Squats 3 sets, (10,10,10) .....ouch....I mean really.....ouch 70lbs, 70lbs, 100lbs
Calve raiser...thingy, 3 sets (13, 14, 15) 160lbs


HAHA I WIN!!! I'm glad I only have to do this once a week ya kno? but like the dude said above me, he got to love it, so I hope I end up like him someday :D, today was a great workout indeed, and tommorow is HIIT training with a rest day, because my legs are going to need it, though I may not get rest for my legs due to the cardio I will be doing tommorow...I might need to redo my routiene a bit...o well...today was a success...HURRAY!!!

*does a dance*

:jumping::jumping::jumping:

It is

1:21pm EST

and now I have had my 3rd meal of the day...chicken...yum

and my legs feel like they did a 1v1 with a tank....the tank won.....

but I feel good, these days where I exercise one muscle group I have found to be much more effective than if I were to exercise them all in one day...much much much more effective...

mmmkay, this begins day one of my fitness goal to a leaner more attractive me...I must say I do enjoy working out, I didn't think I would, but beyond the pain lies a feeling of satisfaction for knowing you gave it your all....and left the gym a little bit stronger than what you were coming in...


..........well technically a little weaker but ya know................

g'nite to all!


JT

4:40 AM?! :eek: :tucool:
Don't worry about looking stupid. I know the gym can be an intimidating place but most people are really not all that concerned about what anyone else is doing. Just ignore others and concentrate on whatever it is that you're doing. :bb:

Thanks friend :D, but not even looking like a dumbass is going to stop me from my goal :D.


tis 4:23am now, I will be heading to the gym in 30 minutes :bb:


----------------------------------------------------

IN PERSONAL NEWS!!!

I Justin Taylor have recieved a job interview!!! This is great not only will it add activity to my day....but it will also allow me to get money for nutrional supplements I need...and cds, games and what not,


IN OTHER NEWS!!!!

I lose 5lbs...not sure if thats good or bad.....meh....I'm at 210 now, I guess it would make sense judging that I haven't weighed in awhile

go me:jumping:



I will update when I get back from my workout :D its HIIT today :D

[QUOTE=TheDeterminedOne;426056]but what I do know is that I had to lower my cardio, I was doing HIIT everysingle day for an hour, and to worsen it I was doing it BEFORE the strength training...soooo I was at 235 at the beggining of summer.....now I am at 215 now....still 25 percent body fat....that means that I have lost 20lbs of muscle.........and that pisses me off to know end, it was why I was so depressed...because I lost literally no fat....none....just muscle....I was shattered, all my hard work and dedication for nothing....but now I am revamped ready to go at it again the right way, but before I do I want as many of you as possible to give me the thumbs up on my plan before I go into battle...

soooo....

GO AT IT!!!

Heh GREAT DECISIONS and good luck:tu: How are/were you measuring your body fat? and how was your nutrition during this time as I would have thought you would have lost a mix of muscle and fat?? are you sure the BF measurements were accurate?

[quote=TheDeterminedOne;426056]but what I do know is that I had to lower my cardio, I was doing HIIT everysingle day for an hour, and to worsen it I was doing it BEFORE the strength training...soooo I was at 235 at the beggining of summer.....now I am at 215 now....still 25 percent body fat....that means that I have lost 20lbs of muscle.........and that pisses me off to know end, it was why I was so depressed...because I lost literally no fat....none....just muscle....I was shattered, all my hard work and dedication for nothing....but now I am revamped ready to go at it again the right way, but before I do I want as many of you as possible to give me the thumbs up on my plan before I go into battle...

soooo....

GO AT IT!!!

Heh GREAT DECISIONS and good luck:tu: How are/were you measuring your body fat? and how was your nutrition during this time as I would have thought you would have lost a mix of muscle and fat?? are you sure the BF measurements were accurate?




Thank ye :D, I was measuring my bf% by the automatic scaleish machine at Golds Gym...my nutrition at the time consisted of basically subway and mcdonalds premium salads:mad::mad::mad::bang::bang::bang:

maybe I lost some fat, I sure as hell would like to believe so, but now I'm taking in 190-210 grams of protein per day and doing my best to adhere to the 40/40/20 principle...I'm sure I will be fine ya kno? Anyone reading this thank you for the information you have feeded me, not only do I know better I feel better in my daily life as well...I would hug yall but...you know....its the interwebnet :D

K folks I'm about to eat my last meal of the day, cottage cheese nuts and olive oil...and then head for a little walk I guess you could call it LISS but hell I'm doing it for fun...and then I'm off to bed, I posted revisions to my workout routiene its on the beginners advice part of the forum but I'll post it here too! BYE FOLKS :D

Monday: Biceps/ Chest PW LISS

Bench Presses 2 sets (10,11)
Chest Press 3 sets (10,10,11)
Hammer Curl
Concentration Curl
Push ups: 4 sets (20,30,20,10)
Dumbbell press 3 sets (10,11,10)
Assisted Chin Ups (with resistance help 130lbs) 3 sets (10,11,10)

Tuesday: Legs PW LISS

Lunges: 2 sets (10,12)
Leg Press: 3 sets (10,11,12)
Leg Curls: 3 sets (10, 12, 11)
Leg Extentions: 3 sets (10,11,10)
Squats 2 sets (10,10)
Calves: 3 sets (10,13,10)
Deadlifts 2 sets (10,10)




Wednesday: Cardio/Rest *HIIT*

Thursday: Back/Triceps PW LISS

Rows- 3 sets 112lbs, (11,10,11)
Good Mornings 2-3 sets (10,11,10)
Pulldowns(both regular and underhand) 2 sets (10,10)
Close Handed Bench Press- 3 sets (10,10,10)
Tricep Machine Press, 3 sets (11,12,15)
Dumbbell Overhead Extentions, 2-3 sets (10,11,10)


Friday- Abs- PW LISS
Crunches, 2-3 sets (30, 25, 30)
Leg up Crunches 3 sets (30, 20, 20)
Oblique workout both 3 sets (15, 10, 15)
Ab Cruncher Machine 3 sets (40, 35, 40)
Hanging “leg ups” 2 sets (12,15)



Saturday-Sunday (Rest with Cardio) *HIIT*


Definition of HIIT for me (30 minutes 2-3 minutes fast paced walk, 1-2 minutes intense running) 10 minutes on elliptical for 40 minute cardio workout

Being that I am tired and in need of more sleep...and my legs are still sore as heck from leg training day I will be postponing my workout until a later time :(

but I will do it, just need some more rest :D

bahh screw my excuses I'm going anyway

Turns out I could not go, its cold as #@%$#@ down here and the roads are iced up really really....i mean really badly, I tried to go and I almost couldn't control my car...

What good is a good body if I'm like.....dead

sooo, I'll see if it clears up....if not I guess I'm just going to have to skip today and do some sit ups and push ups or something :(

Turns out that I went to do my tri/back workout today I left due to depression that I wasn't stronger than I was...I thought I would be but nahh, I have lifted before, so I thought I would at least be in the 50-60 range when it came to skullcrushing but...well I guess I have to start somewhere, but I will be hitting the gym tommorow for ab workouts, though I am a little worried on the hanging leg raises....since I am 210 lbs and a beginner it seems a bit advanced....so I might need another substitute for it if all does not go as planned...also thanks to dluc, if you ever read this, you are my inspiration bro, saw your fitness journal and said to myself, "I wanna be that guy!" and you have helped alot :D

well I'm off to bed good nite all!

Well I was so pissed off today that I went back and re-did my tri-back workout...I finished it and now I am happy with myself, I realize that everyone has to start somewhere ya kno? I would be posting results but since I started in the middle of the week...I wont be doing it at the first of everyweek but rather the first of every other week...indeed...well goodnite all!

Greetings friends, today I went to the gym for my member update and they said that I was doing fine, as a matter of fact they said that I was very well educated on health matters, which made me happy, they asked me how I was so educated?

I said, "Johne Stone Fitness Forums." :D

it was a very rewarding trip indeed, but the workout left much to be desired, though I understood why it was lacking, I went for my HIIT today and only got 25 minutes before I thought I was going to collapse...not from exhaustion, but my legs, turns out my legs STILL have not completely healed from my leg workout, so I will take tommorow off from working out completely to heal them because I have to work them again on Monday (joy). Maybe I will walk around my block for a little but other than that I have no choice but to rest up and diet properly for tommorow. Other than that things have been going well. My gym is expanding so that is a very good thing indeed. I am down some poundage!!! I started these forums at 212lbs and now I'm at 209 so I consider that an achievement, I broke the 210 barrier, and theres just one more barrier till the 100's!!! Well folks I'll update later, and as always I check the forums every hour!


peace folks

JT

Today is a day of rest for the Justin

My legs need time to fully heal and I think that they will be by tommorow...also tomorrow is my bicep and chest work day :D, I'm excited to get to work. Until then I'll watch what I eat...I had some cereal and a footlong sub at subway today (only cuz I'm out of everysingle dang food at the house and my momma didnt feel like going to the grocery store), but that won't be a problem because I'm getting a job soon, and will be able to pay for my food needs...but the sub was healthy, some veggies, turkey, wheat, only thing was I had em put honey mustard on it...no problem I said to go light on it...so they did...

Well I'm off...to rest, maybe take a little walk :D

Gahh, I feel bloated and lazy, today is the rest day and such so I've been resting.....but I want to TRAIN!!! I want to go and lift, and such and what not

I feel antzy, gahh, can't stop movin...I feel sorry for my chest and biceps because tommorow there going to get the shit kicked out of them...


...must...train...must...rest

Well folks today I went and did my leg workout, I was supposed to do it yesterday but felt as though I couldnt because I had a little bit of soreness left, but I gave myself no excuses today and went at it :D

it was a good workout today, I can tell I will have some DOMS :( but hey...w/e, I'm a man and I will deal with it if it will bring me closer to my ideal body image....food is not my boss....I am the boss of the food

mkay so today


1xDeadlift at 70lbs
3xLunges at 70lbs
3xHack Squats 90lbs,140lbs, 150lbs
3xLeg Extentions 100lbs
3xLeg Curls 100lbs
3xCalf Raises 160lbs

15 minutes of fast paced walking on the tread to get the blood flowing....

overall a great workout today and I'm extremely glad I went...I'm starting to feel more and more comfortable at the gym with each visit...thanks all :D have a fantabulous day

Tommorow is back and tricep day and I can't wait, I love the free weight lunges...don't ask me why....skull crushers are teh fun too...Wish me luck JSF

if not for yall I would have quit by now :(

I love you guys...and err gals....:bang::D

overall a great workout today and I'm extremely glad I went...I'm starting to feel more and more comfortable at the gym with each visit...thanks all :D have a fantabulous day
:tu: Good for you, dude.

Good luck with the back and tricep work tomorrow!

mmmkay so today I had a footlong subway sub :(

It was the only thing near my workplace and I was in a hurry so I forgot to pack some meals with me :(

but the good news is that it probably won't affect my results because I worked my meal plan around it :D here is the meal plan for today!

Meal 1: Protein Whey Shake (in a rush to get to work)

110 calories, 23grams protein, 1g fat, 0carbs

Meal 2: Footlong Subway sub, Lite Chips

800 calories, 54grams protein, 118 carbs, 10g fa t

Meal 3: 4oz Chicken Breast, 1/2cup Brown Rice, Green Beans, 1tbsp Olive Oil

650calories, 31g protein, 62 carbs, 20g fat

Meal 4: 1 cup Kashi Go Lean, 1 cup skim milk

250 calories, 20grams protein, 1g fat, 31carbs

Meal 5: 8oz Chicken Breast, Green Beans, Salad

300 calories, 43g protein, 2.5g fat, 5carbs

Meal 6: 1oz nuts, 1cup CC

350 calories, 35g protein, 15g fat, 10carbs


Grand Total

2460 calories, 206g protein, 54.5g fat, 226 carbs



It came out rather nicely given the circumstances! I will go and work out the muscles at around 4:30-4:45ish....and come back and maybe take a walk around the neighborhood....anyway see yall later! :D

WHAT A BEAUTIFUL WORKOUT TODAY!!!


3sets of skullcrushers at 60,60,70lbs
3sets of lateral rows at 120lbs
3sets on each arm of free weight rows at 55,60,60lbs
2sets of tricep presses
3sets of dips at 130,120,100 resistance
3sets of deadlifts all at 100lbs

and 12 minutes of LISS cardio for some fun and relaxation :D

wow, it was perfect today, in just one week my strength has increased, remember when I posted that thread about how I was depressed because I wasn't stronger? Well look at the statistics now friend :D I skullcrushed 40lbs last week...70 this week

so happy....so joyous....

and my back has gotten a good workout finally :D

ahhh what a day today was...

Some bad bad bad news friends, this past week my grandma has passed away...it's been real hard, so I haven't been really on my diet plan lately...or workout plan...I've gorged out on food but still have maintained my weight for the most part...maybe a fat gain of 1lb...

but anyway I'm getting back on it full force soon...just so hard ya kno? I miss her alot, but she was so proud of my weight loss and when I was eating that cheeseburger yesterday I thought of how sad she'd be if I went back to my old ways...so I'm going back on my diet with full dedication...sorry I haven't posted in awhile but I am back...and I am still determined

so far my 36 inch pants have been fitting a little bit looser...I'll take that as a sign of good progress...and my belly when awakening from sleep...*when I'm fasted* is starting to get less.....poochy, if you know what I mean...so things are starting to look up

well I'm off to eat and then head the gym in a little bit...thanks for all of your support guys and gals...I feel like I'm going to need some people to back me up in the weeks ahead...

Ate my food just now and did my cardio a few hours ago...it was a great cardio session 42 minutes treadmill and elliptical....cardio really does relive some stress...I can't wait to get back to lifting...I'm starting to see some real changes here and hopefully soon I'll have some pics to show ye....

until that time

later!!!

:D

Some bad bad bad news friends, this past week my grandma has passed away...it's been real hard, so I haven't been really on my diet plan lately...or workout plan...I've gorged out on food but still have maintained my weight for the most part...maybe a fat gain of 1lb...

My condolences. I am sure that it was/is a tough time. I don't think a few days will bother you too much. Just make sure that you get back in the groove. I had a problem being out of the groove the last week or so, but today was spot on. We just have to make sure that we don't let old habits back in for very long.



well I'm off to eat and then head the gym in a little bit...thanks for all of your support guys and gals...I feel like I'm going to need some people to back me up in the weeks ahead...

Everyone that is here, will be here for you, that is sure. Like you said, it will be tough to overcome, but I am sure that you will be able to pull through. As hard as it can be, maybe you can use her passing as a means of motivation.

Whats up everyone, if your reading this than you know that I have been out of the game for quite some time now...i mean really out of the game...but I'm getting back in, I know it will be hard but thankfully I caught myself before I let it get out of hand...just alot of crap going on lately....anyway my diet and workout routienes need a little work...I'll post them later so yall can edit and make your critiques...but anyway I just want everyone to know that i havent given up yet...

peace and skittles

J-man