Half Way to Good Health

Sedentary_Endomorph · Tue, June 5th, 2012, 08:42 PM

I have been working out 5-6 days per week since early January 2012.

From an all time high of 258 (last Thanksgiving), I started the new year at 250. The first two are representative pics of where I started and the last 3 are me from May 26, 2012.

My early success was due mainly to quitting drinking alcohol (6 beers a night), sugary sodas (1-2 during the day), ice cream (usually with the beer 1-2 times per week), 2nd and 3rd helpings at dinner time, and fast food. I felt much better by just doing this...

Since January, I have been doing alot of cardio--a mix of walking only, then walking/running, running, Krav Maga, and Cardio Kickboxing, and Crossfit. For about 6 weeks, I did lift weights 2x per week. My health and fitness level improved significantly.

By late April, my weight loss had stopped and began closely evaluating my diet. Up to this point, I was not counting calories and didnt' know the difference between a macro and velcro. I counted calories for about 3 weeks and lost a few more pounds--219 at this point--before throwing in the towel and asking for help. I started a 3 month diet and training program with Mastover on May 27th.

Mastover's training plan for me includes 3 lifting days and maintaining my cardio routine. I have good leg strenght and endurance but I am still weak in the upper body. Right now, my plan looks like this.

Sunday: Workout 1: Chest, Back, Abs. & Running 3 miles
Monday: Krav Maga 1.5 hours & walking at lunch
Tuesday: Cardio Kickboxing & Walking at lunch
Wednesday: Workout 2: Quads, Hamstrings, Calves
Thursday: Cardio Kickboxing & walking at lunch
Friday: Workout 3: Delts, Tricepts, Bicepts & Walking at lunch
Saturday: Krav Maga & walking with dog

I'll post my progress 1x per week. Thanks for stopping by.

Sedentary_Endomorph · Tue, June 5th, 2012, 08:48 PM

As of May 26th.

I did 4 standard dips.
I did ZERO pull ups (must work on this).

It's not all bad news though,

I did 46 push ups in 60 seconds
I did 36 sit ups in 60 seconds
I did a 26" Box Jump (not great)

buffedstuff · Tue, June 5th, 2012, 10:10 PM

I salute you on your journey to safeguarding your health.

FatLenny · Wed, June 6th, 2012, 07:03 AM

Giddy up!

You're making nice progress! Keep at it and don't change a thing if you're getting the results you want. You may thank yourself later.

Sedentary_Endomorph · Sat, June 9th, 2012, 07:23 AM

Check in Day: 3 x lifting, 4 x cardio
Watching diet closely:

Weight: 211.0 (-4.2)
Waist: 42.0 (-.5)
Neck: 17 (unchanged)

leftyx · Sat, June 9th, 2012, 03:55 PM

Nice going. You already look a whole lot better since the new year started.

SRMartin15 · Sun, June 10th, 2012, 09:12 PM

Your doing great keep it up I'm new here I might post my pics

Sent from my DROID RAZR using Tapatalk 2

Sedentary_Endomorph · Sat, June 16th, 2012, 07:26 AM

Finished 3rd week of new nutrition and strenght training regieme. Lost 1 pound to 210 and 1/2 inch off the waist. Seeing more definition in my abs, legs, and shoulders.

Also, ran 9.3 miles this week. Have a 5k comming up on July 21 and a Tough Mudder in October. Located a local gym/trainer that is qualified to do a caliper/body fat evaluation so I can get a more accurate picture.

SE

Sedentary_Endomorph · Mon, June 18th, 2012, 10:33 PM

Had my BF percentage taken using a 4 point method today. 27.1% and dropping...

leftyx · Mon, June 18th, 2012, 10:52 PM

Quote:

Originally Posted by Sedentary_Endomorph

Had my BF percentage taken using a 4 point method today. 27.1% and dropping...

Now you can get a caliper and try to replicate that percentage for future measures.

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Sedentary_Endomorph · Sat, June 23rd, 2012, 06:56 AM

I feel well and strong this week. Very pleased with noticable changes in my body. Getting some noticable growth in my pecs, deltoids, triceps, biceps,lats, calvs, and thighs. Noticable reduction in the waist with a loose skin feeling. Bought some new clothes this week as I look rediculous walking into court with my 44" dress slacks with the croch hanging practically to my knees. Wearing 38's.

I was on target with the diet this week:

Weight: 208.4
Waist: 41"

Aside from the visible improvments, I've gone up on almost all my weights. Also, improved in the following benchmarks from May 26th.

Situps (1 minute): 46 (+10)
Pushups (1 minute): 57 (+11)
Box Jump: 32.5 " (+6.5")
Unassisted Dips: 6 (+2)
Pullups: 1 (+1)
Fast Run 1.5 miles: 13:50 (goal sub 12:00)
Resting Pulse: 57 bpm