Its September 17, 2007 and I decided to jump back on the wagon and give it another go. I decided to start where I left off.

Quick Intro: Well Im a 28 yr old ex-college football player who desperatley needs to lose some weight. I used to lift weights a lot and was in pretty good shape in undergrad, but marriage and grad school really knocked me back about 10 steps.
Im currently 208 lbs and approx 20 % bf give or take. I have to admit, Im the guy that always talks about dieting and fitness I workout and get serious about it for about a week and then I disappear. Well, Im sick of it, I hate looking at myself everyday in the mirror, I love fashion and to dress trendy, but I feel like I can't anymore, I hate the way my clothes fit. Diet is my main problem. I will be posting everyday, so please help me by critiquing me. Thanks
ps I will be posting pics this weekend (thats guts cause they ain't pretty)

The past week I've started to workout/diet, not hardcore but thats about to change. I feel like this site has all the motivation that I need.
M-Legs/cardio
Tues-Arms/Abs/cardio
W-Shoulders/Trapscardio
Thursday-Back/cardio
Fri-Chest/cardio
Sat-cardio
Sun-cardio

Stats
(8/27th) 209 lbs
~24 bf
Waist 37"
Chest 40"
Bicep 14"

BMR 3199 to maintain
Short-term Goal: under 200lbs by mid sept
Long-term Goal: 180lbs by 1/1/05 (see abs before im 30)

Just wanna say good luck! :gl: I have just started my journal as well and I can definitely relate to what you're saying. I'm always telling my family/friends about eating healthy foods, exercising and my bookshelf is full of bodybuilding/nutrition books but many pple have said that I look like I've never been inside a gym! Which is frustrating because I have been going regularly for a good number of yrs now. And also my diet is my downfall but not anymore!

well its sunday night, my wife was oncall at the hospital all weekend so I just kind of did my own thing this weekend. My lymph nodes are inflammed so I think Im coming down with the flu or something. Im waking up bright and early to do my chest and some cardio tomorrow morning.

ill be posting my pics tomorrow

good night

Well today has been good. I woke up feeling kind of sick but I stuck to my plan.
7:00 am 30 min cardio on empty stomach
8:00-Lean Body MRP
12:30-Worked Chest over lunch break (I go for 12 total sets using 4 different exercises)
10 min HIIT cardio after weights
1:30-chicken ceasar salad
4:30-Lean Body MRP
8:00-some sort of lean meat with salad or other vege

I can't seem to figure out how to make my pics smaller in order to post them, but as soon as I do they will be up.

Week 1 (8/27/04): 208lbs
Week 2 (9/3/04):

Short term goal: Get under 200lbs by Sept. 17th

No cardio this morning, I have a doctors appt. so Im just going to continue to work on eating right and will try to get a workout in tonight after work if Im feeling better.

Well Im sitting here at work with 3 more hours to go and all I can think of is getting home so I can workout.

I gave in to temptation this morning and had a donut and some chocolate milk, so I punished myself and didn't eat lunch at all. I know, I know I should just get back on the wagon and eat good the rest of the day, but I just feel disgusted with myself. I mean literally 1 sec. after I finished it I wanted to slap myself (hmm maybe I'll start using that as a deterrant). Crap food only tastes good for the time you waste eating eat, thats so true.

well as soon as I can figure out how to make my pictures small enough I will be posting them, but no luck thus far.

I can totally relate - after the cheat weekend I have had! I was literally eating everything in sight. The best thing you can do is just to draw a line and move on. Sometimes when i have a cheat I don't have anything to eat after, but just have a protein shake abt 3 hrs after, and then have my normal meal 3hrs after that so at least you're keeping your protein intake steady.

Chip pan thanks for the post, yeah your right I just gotta keep on keeping on. In the past if I would cheat It would be all downhill from there, but not this time.

This journal definately makes a person be accountable for what they do and don't do.

Well, I just finished my morning cardio 30 minutes mixed jogging/walking on incline. The machine said I burned around 400 cals so I'll take that.

I will be working my Shoulders/Traps during my lunch hour at the nearby Bally's.

Well Im trying to decide what I should eat for Meal One (either oats/egg whites or Lean Body MRP blended with Ice) Ill think I will go with option 2. Something about egg whites, they're just not my thing.

Well Im off to get ready for a long day of work

Yall take care

I just got back from my lunch break. I worked my shoulders/traps today, it was an alright workout. I've decided to give Max OT a try, its just going to take some getting used to. One good thing, you're in and out, the workout itself flys buy.

Today's been a good day so far
AM Cardio (at least 30 minutes): Check
Weight Workout: Check
Clean Eating: Check

Now just gotta finish the day strong.

Well so far so BAD!!!!
1) Woke up late
2) Missed AM Cardio
3) Stopped at McDonalds (yes I said McDonalds and ate a Bacon Egg Cheese Bagel and get this a DIET Coke, now if that wasn't lame)

HOWEVER, Im back on track, Im at work and all I have two Lean Body MRP's here and a pack of tuna, so Im jumping back on board.

I will work my back during my lunch today, I will also be doing as much cardio as time allows (probably in the form of HIIT, to get more bang for the buck)

Hey Waller, in my journal you asked me to check yours out and give you some words of wisdom, or a verbal beating, or something to that affect. Well here I am: the next time you go to McDonalds I will have to hunt you down. :spaz:

It is not gonna kill you obviously but one thing I do to circumvent emergencies like the one you had is to have some emergency food oin the kitchen: half a sandwhich, nuts, fruit, protien bar, etc... and when you are running late or whatnot, grab something healthy... no sense ingesting shit.

No worries, you are back on track and will be fine. *Hi-Five! :tu:

PUG

Just what I needed

apprieciate ya

Well I definately got back on track today after my embarrasing breakfast choice. I went to the gym during my lunch and knocked out 30 minutes of cardio as well as a descent back workout.

I think that Im going to start putting more of my concentration and efforts toward cardio, I know I know the whole "But You'll lose muscle Man!!!" comment has to be coming. I guess its just mental, I need to get under 200 lbs, I know if I increase the cardio, the belly will get smaller and therefore my shirts will not show THE GUT.

I will still be doing some lifting just not as much. I will be doing AM cardio on an empty stomach and more cardio during my lunch.

Todays calories: 2010

Well off to catch The Daily Show on comedy central, then to bed

Looking forward to starting my double dose of cardio

Woke up late (gotta stop doing this)
only 20 minutes cardio (4.0 mph 9.0 incline)

I downed my oats, grabbed a tuna pack, meal replacement, and a gallon of water and headed to work

I will be doing another session of cardio today during my lunch break, if I get one.

Just got back from doing another session of cardio (30 minutes on the elliptical)

Take care

Diet was garbage today

Today is a shameful, shameful day for me. A day of regret. i absolutley fell of the wagon this weekend. My parents came in from out of town and spent the weekend with us. So I guess I decided to let the bad eating and not working out commence. I can't believe I did that.

Well my weight today shows it, Im so disappointed with myself, but oh well Im back on it. Im sure that a lot of that weight is water, so Im not to discouraged.

No morning cardio today, (parents were leaving early and had to spend time with them) However I started the day with some oats, packed my meals for the day, stopped off on the way to work and grabbed a gallon jug of water and am currently sitting here watching the clock waiting to bail for my lunch hour cardio session.

Well I did 31 minutes of cardio on the elliptical during my lunch hour. Im going to start adding 1 minute to my cardio one day at a time.

Salad with Chicken breast for lunch and I feel good.

Im back in this, just a bump in the road.

Cardio during my lunch hour (32 minutes)
Diet: Calories yesterday around 2100 cals
Today, so far so good. Cardio felt good, I got a really great sweat.

Well off to work

Take Care

Yesterday consumed around 1900 calories which wasn't bad

Today was just messed up, I had to take a short lunch so I didn't get to the gym in order to do my cardio, instead I grabbed fastfood, I tried to order as healthy as I could, but we all know its all crap.

I will be doing my cardio after work (blah) I hate dealing with all that traffic by my gym.

Well take care

Good Morning,

Well yesterday's diet wasn't the best, but nothing to do or say about it now. I woke up early and knocked out some cardio. I will be doing another session of cardio during my lunch today. I walk on an incline for my morning cardio and I do the elliptical trainer for my noon workout. I think monday I will incorporate running on the treadmill into my cardio so I can burn more cals, I just feel so heavy and out of shape right now.

I am frustrated, I know my diet hasnt been perfect, but it has been probably 75% cleaner than ever and I have been doing at least 4-5 days of cardio sometimes 2x per day. I don't seem to be losing anything, what gives. Sorry just venting
:mad:

Yesterday's calories were kept in check, I also had 2 really good cardio sessions yesterday.

Went to bed extremely late last night, but was still able to wake up when my wife went to work in order to do my cardio and it feel good.

Every saturday morning a popular nearby restaruant caters breakfast to our apartment, Im talking buttered grits, eggs, bacon, sausage and big old biscuits--let me tell you it made me feel so in control when I finished my cardio and walked by the cyber cafe only to see about 50 people helping themselves to all that junk then going upstairs making some oats and scarfing them down. It felt good. Well anyways hope everybody is staying strict.

Take care

Todays cals around 1600 pretty good
30 mins cardio
Worked ABS

Overall pretty descent weekend, I stayed pretty close to where I want to be calorie-wise plus I did cardio on both Saturday and Sunday

Im ready for a good week of eating right and cardio

take care

Have u got more detailed food logs wallerdc?

Do you track your calories via fitday or some other software?

Just a few more days 'til your short-term goal (to get under 200lbs), you probably won't make it now but if you keep it clean for a couple of weeks, you will be well on your way!

Keep it up bro

Chip pan thanks for chiming in. Im currently using the diet power software, i used to use fitday, but I decided to start diet power on the trial basis. I really like the program. My diet isn't the best, I dont mean I eat a lot of fast food or other bad stuff, just that I know my macros are off. I know I need more protein.

As for my goal, yep doesn't like its gonna happen, seeing that I weighed in today at 206 lbs. Oh well gotta keep striving for my goal.

Im about to go to the gym during my lunch hour and knock out this cardio.

Todays calories were a bit low, around 1200.. I need to get more protein, definately.

Take care

Well yesterday's calories were way too low, my protein intake sucked. Oh well, just gotta do better.

I woke up early today and knocked out my 30 minutes of cardio.

I am pumped and ready for my noon hour session of cardio, gotta burn this fat off.

I really need to get my diet right, I just haven't had a chance to get to the grocery store to get my meals right. I am way undereating.

take care

Good Morning,

Well I finally feel that it has became a habit for me now to roll out of bed and hit the cardio. I've been pushing hard for this day to come. It seems like in the past I always would go about 3 days and then stop, because it was just "so hard". Now I feel guilty if I don't.

AM cardio was good, I don't tend to sweat that much while walking on an inclilne, but my heart rate is where it needs to be.
Noon hour workout was a bit intense, I did HIIT cardio for 32 minutes and now Im beat.

I really trying to concentrate on increasing my protein intake, starting today. A friend of mine that happens to bodybuild competitively called me last night to shoot the shit. He asked me if was working out yet (since the last time we talked, I was a lazy piece of shit) I told him yes, but that I was only doing cardio, I just knew he was going to say you need to be lifting too, but he didn't all he said was "How much protein are you taking in?" Needless, to say I felt like an idiot, because He knows and I know that Protein is the key, yet my diet history shows a lackluster effort of trying to get enough protein. Oh well, now Im on track. Just downed my wonderful meal of tuna fish and light miracle whip mmm mmmm!

I am currently trying to come up with a good split for when I start using weights. I still want to be able to do a lot of cardio, I cant lift in the morning, it just doesn't feel right. Im thinking of something like this.

Sun-cardio (optional)

Mon-am:cardio
noon: chest/tri's

Tues-am:cardio
noon: will be in transit to help at other clinic

Wed-am:cardio
noon: back/bi's

Thurs-am:cardio
noon: cardio

Friday-am:cardio
noon: Legs/Shoulders

Sat-cardio

I know it looks like Im overtraining, but Im in this to make drastic changes, this is not a long-term plan.


Hope yall have a good day, stay strict!

Hey... Just want to pass something by you.. Have you thought that maybe your carb senitive ? I'm carb senitive..and I have to keep my carbs at 30 or below after your post workout shake for the day.. The way your build(weight carried in the mid section like me seems to be a sign of carb senitivity).. So what I'm saying is you need to cut your carb intake down.. Now you might be able to handle more then me because of age and other things..but I would keep them at 50g or less for a week and see what happens.. so your diet would look more like 50%/5-10%/40-45% P/C/F..... just a thought :nod:

CASD, thanks for the advice, I will definately give that a shot. It may be very possible that my body is very carb-sensitive.

thanks

yesterdays calories checked in at about 1600

I had a good ab workout last night, Ive almost forgot what it felt like having sore abs.

Woke up bright an early this morning for my 30 minutes of cardio, it when really good.

Im getting myself mentally ready for my noon hour cardio session, hiit style. WELL I DECIDED TO TAKE THIS LUNCH HOUR AND JUST USE IT TO REST. I WILL CONTINUE TO EAT CLEAN TODAY AND MAYBE I WILL DO SOME CARDIO TONIGHT.

I was rushed this morning so I didn't have time to prepare anything to bring to work, so I guess I will be buying some type of salad with chicken on it.

todays calories were around 1900

Take care everybody

My deadline for my short-term goal is tomorrow, I don't see it happening :(

Well today is my short-term goal deadline. I will weigh myself when I get to work. I know Im going to fall short. 203lbs I missed my goal by 4 lbs, oh well Im going to keep on keepin on.

I tossed and turned all night last night, but somehow I was able to drag myself out of bed and did my cardio, I feel great now.

Last nights meal wasn't the best, I still stayed under my caloric limit but I feel really guilty. I will definately be doing my noon hour cardio today. Yesterday I just wasn't feeling to well. I can't wait to take my end of month 1 photos on monday. Hopefully there will be some difference between the two.

Have a great friday everybody.

Don't be too hard on yourself. Just take those results and see what you need to do to reach that goal. Unless you need to weigh in for a sport or something, it doesn't really matter what you weigh as long as you feel better and think you are looking better! :gl:

Had a really good 3 mile run this morning with a friend a hadn't seen in a while.

Talk about sweatin' I was pouring. Nothing beats running outdoors for cardio.

Take care

Well, this weekend didn't go very well. Saturday was alright, I had an intense cardio session and I knew that I was going out for dinner with my wife and some friends so I watched my intake all day. However, I ended up having 3 beers, doooh! Oh well, I was still really close to my calorie budget.

Sunday was not good at all I surpassed my budget by about a 1000 calories. I also decided to take the day off from cardio since I hadn't had a break in a while.

Today, I woke up late so no morning cardio; and I can't do my noon hour cardio, because I have errands to run. I will be doing it tonight as well as my abs.

I have decided to change my weigh in date to every wednesday. I figure that will give me more realistic data. I tend to not be so clean on the weekends causing me to hold on to a lot of water. I finally bought some protein. I will be adding this to daily meal plan.

Today my weight is 204 lbs, so that still shows that Im down 2 lbs since last week.

I took pics this morning, but I was in a rush, so don't know if the quality is very good, I will retake them tonight and put them up and compare.

Today's goal:
Eat clean
Cardio tonight
Abs tonight

Take care

Well, I hate to say this but I got sidetracked with the game last night so there was no cardio or abs done. My calories yesterday were too low around 1000. I really need to work on my diet huh.

Well today I had errands to run bright and early as well as during lunch so there was no cardio done. I am going to try and go one a 3 miler tonight around beautiful Rice University with my buddy.

My cardio has kindof fallen off a little, but tomorrow Im back on it. Tomorrow is my weigh in, I hope the number is kind to me.

Take care

So far this week has been hell, I have been running all over the place, which has taken me completely out of my cardio routine. Today Im back on it. I plan on doing 30 minutes HIIT on the elliptical over my lunch hour, I can't weight.

Yesterdays calories were around 2100, macros were horrible though. Today's calories are going to suffer tremendously, I didn't bring much to eat today ( I had to wake up early in order to get to the tire shop in order to get a new tire).

I weighed in today at around 203, this is going to be a long trip. I expect to be around 199 next weigh in and I will if I bust my ass with some cardio and continue to decrease my calories.

take care

Well, yesterday was just a mess. I did my cardio during lunch which was good. I went to the UofH and Miami game and did bad. Oh well, gotta jump back on. This week has been rough, my cardio has suffered. I have been really busy running errands and and getting other things taken care of. I know that this is going to be a long journey but Im going to stick with it.

Take care

OK, Im utterly ashamed and disappointed with myself. I didn't just fall of the wagon, I did a back flip off that b*&%. Well Im back ready to start anew.

I worked my back last night with my new work out partner, I haven't touched a weight in a while so Im suffering from some DOM's, but mostly in my secondary muscles (biceps), my form must have sucked. Well I need to get back into.

My new split goes a little something like this.
M: Arms/30 mins cardio
T: Cardio 45-60 minutes/abs
W: Back/30 mins cardio
TH: Cardio 45-60 minutes/abs
F: Shoulders/30 minutes cardio
Sat: Legs/30 minutes cardio
Sun: Chest/30 minutes cardio

Diet using dietpower new goal weight 190 by 1/1/05

Goals: Stay consistent, work out when I don't feel like it, eat right when I don't feel like it.

Thoughts on Yesterday:
Well yesterday was pretty hectic with work and then some issues at home, so I wasn't able to get my cardio in, although I did stay under my caloric limit

calories: 1562 (im using dietpower)
workout: none

Overall: poor (need to be consistent with my workouts)

Today
I wasn't able to eat any breakfast, nothing in the house, so instead of being weak and stopping a mcdonalds (which Ive been known to do) I just went without.
Lunch will consist of some sort of salad with chicken breast (fast food).

Im looking forward to my shoulder workout tonight with my boy Tone, it really helps having somebody push you. 30 minutes of cardio will follow the weights.

Thoughts of Friday:
Overall pretty good. I worked shoulders and did my cardio. It felt pretty good being in the gym practically alone on a friday night. It makes you feel dedicated.

Thoughts on Saturday:
Diet was a little off, I consumed around 2100 calories. I worked chest and did 30 on the elliptical, pretty good weight workout. I've been away from weights for a while so Im taking it slowly.

Thoughts on Sunday:
Diet was fairly clean I stayed around 1700 calories. I just did cardio, I did a circuit per say on cardio equipment. 15 mins on bike, 15 running on treadmill, and 15 on elliptical.

Today:
I prepared all my meals last night, It feels good to wake up in the morning with all your meals ready to go, all you have to do is pack em up and chomp em down. Im going to be eating something every 3 hours.

Tonights workout will be Arms and cardio.

Thoughts on yesterday

Diet: I ate every 3 hours, I believe this is the first time I really did this and man you aren't ever hungry.

Workout: Biceps and Triceps, workout went ok
Cardio: 30 minutes on Elliptical

Overall: Well Im still just going through the motions while lifting, Im not trying to lift real heavy, Im just concentrating on good form and a slight burn around 10 reps. Next monday I will be really hitting the weights rather hard.

Today:
Workout: Today is cardio/abs (45 minutes)

Im cooking my meals as I type

have a good one

Well today was my weigh-in I weighed 208 lbs. 1 lb loss, well at least its something.

Thoughts on yesterday:
Diet could have been better, I had around 2000 cals.
I tend to be ravenous after my pm workout. Its not that I eat the wrong things, I just eat too much of my planned healthy meal.

My workout went fine, I did 45 minutes on the elliptical.

Today:
I have my meals packed and ready. I need to have a better breakfast. I didn't have any protein this morning just oats.
Oh well I have plenty of protein packed away for the long day ahead of me.

Tonight I will be working my back and doing 30 minutes on the elliptical.

Thoughts on yesterday:
Calories were around 1600, I worked my back last night, Im still just going through the motions. I also did 30 minutes on the elliptical. Overall yesterday wasn't to bad, I ate clean every 2-3 hours during the day, and had a light dinner.

Today:
Well I have my meals packed and ready. I trying to decide if I should take a day off from the gym or not. My gut says no, but then I worry about overdoing it and burning myself out. This will be my 7th day in a row. I was thinking about taking one day off for every week.

Anyways if I do workout I will be doing 45 minutes of cardio and abs.

Have a good one

Thoughts on Yesterday:

Well I decided not to workout since I will be at the gym through the weekend. I figured I would start making thursday's my off day. My diet yesterday is another story all together. I ate clean all through the day while at work, but I did some moderate cheating last night, and of course I regret it now.

I keep telling myself that its not a derailment, but its more like getting a flat tire, getting out of your car and fixing it and jumping back in and speeding off. You wouldn't jump out of the car and flatten the other three tires would you? In the past I would cheat and it would be like a giant snowball rolling downhill.

Today:
I have my meals ready (chicken and brown rice and cottage cheese) as well as my gallon jug o' water. Im Ready

Tonight's workout will consist of shoulders and cardio

Have a good one

Saturday:
Well I wasn't able to workout last night, although I do wish I had, but things came up.

On saturday, I worked my chest and did 30 on the elliptical. I got a real good sweat going. My diet wasn't perfect but it was decent.


Today:

Well I have a lot of cleaning up to do today. My wife is on call at the hospital all day so Im going to clean up and do laundry today.
Today is leg day so it'll be a tough one, Im probably going to the gym in the early evening. I'll knock off my cardio tonight as well

Well I decided to dig this old journal up and give it another try.

Its been about three years since I've added anything to this journal, boy how time flys. For some reason or another I fell off the wagon. My diet and workouts have been pretty sporadic the past couple of years. I am now 31 and continue to be in less than stellar shape. I have decided to set a new goal for myself. I will be attempting to get in the best shape of my life by April 2008. My wife and I will be expecting our first child in April and what better motivation than to become a HEALTHY and physically fit daddy.

Current Weight: 216 lbs. (I will update once a week).
Body fat somewhere between 20-30%.
All other measurements will be performed monthly. I will post a set of starting pics, which will also be updated monthly.

Each daily post will include the following information from the previous day:
1. Diet (Calorie consumption and macro breakdown)
2. Water consumption
3. Exercise

GOAL:
1. 180 lbs (10-15% boy fat) by April 2008

Wish me luck.

What college did you play football for?

I played wide receiver for Friends University in Wichita, Kansas. Its a small NAIA university.

Yesterdays summary:

Diet: 1352 calories
Macro Breakdown: C/P/F: 46/38/16
Water: 1 gallon
Supplements: Multivitamin and Fish Oil


Weights: Legs
Smith Squat 3 x 10 (191 lbs)
Leg Extension 3 x 10 (60 lbs)
Leg Curls 3 x 10 (50 lbs)

Cardio: Elliptical (post weight workout) 30 minutes

Thoughts on yesterday: Overall yesterday wasn't to bad of a day. My diet was a little to low in calories, I am currently in the planning stage and trying to figure out my gameplan. My leg workout could have been more intense.

Starting pictures and measurements will be up soon.

Yesterdays summary:

Diet: 1960 calories
Macro Breakdown: C/P/F(%): 43/21/36
Water: 2 Liters
Supplements: Multivitamin and Fish Oil


Weights: Not Scheduled

Cardio: Elliptical 30 minutes (Upon waking on empty stomach)

Thoughts on yesterday: Woke up and was able to get my cardio in. Diet could have been a lot better, as my protein intake should have been more and fat intake less; however, overall calories were under 2000. I was able to get 9 hours of sleep last night and it feels like it. I have a lot of energy this morning. I have two workouts planned for today, one over my lunch period and the other after work. I was running late this morning and wasn't able to pack a lunch, so it looks like I will be going to Subway after my workout. Well, off to start my day.

Well yesterday was a mess. I had two workouts planned and wasn't able to perform either of them. I was unable to leave work for my lunch break and my vehicle broke down on the way home. I made a huge mistake and stopped for fastfood on the way home. Im not going to hang my head, Im just going to look past it and move on.

Yesterdays summary:

Diet: 2735 calories
Macro Breakdown: C/P/F(%): 52/17/31
Water: 2.5 Liters
Supplements: Multivitamin and Fish Oil

Weights: None

Cardio: None

Thoughts on yesterday: Diet was horrible and didn't workout, what else is there to say. Well all I can say is that today is a new day.