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BD's Shinuy

Discussion in 'Fitness Journals' started by Black-Dawn, May 7, 2006.

  1. Black-Dawn

    Black-Dawn Well-Known Member

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    Hello everyone.

    I’ve been cutting for a while and I’ve decided to start a journal here.

    Some background info:
    I Started in December 05 weighting at a whooping 111.6kg (245lbs).
    I’ve lost a lot of weight in the first month with only doing a daily
    30mins brisk walk session and cutting my calories to 1200 (yeah I know that was not smart).

    Thankfully in the beginning of January I’ve discovered BBing.com
    and the interesting fact that muscles burn energy just by sitting around watching TV.
    The process that went on in my brain at that point can be best described by the following diagram:

    Muscle burn energy at rest!? -------> speed up fat loss hmm, ----> also make me look good?! ------> OMG OMG OMG where do I get some!?

    I think I started training the same week (early January) and a week or two later I already bought more plates and an adjustable bench. I’ve read a lot and built a basic High intensity low volume program for myself
    based on www.exrx.net low volume training article. I also gradually upped my calories to 2000.

    Fast forward to today:
    I’ve shaved about 30lbs off my weight, gained some muscles
    and a lot of strength in the last 4 months. I did get stuck a bit on the scale in the
    last 2 months, while still seeing changes in my body composition (although slower)

    Right now I’ve reset my metabolism by eating A LOT for a couple of week
    and have now started a very intense cutting plan.

    My current plan:
    A. 2000-2200 calories a day (I don’t count macros but if I had to guess I would say 50/35/15 C/P/F).
    B. At least 1 hour total of 60-70% HR cardio a day 6 times a week
    C. Actively Aiming for higher activity levels : for example I walk 4km twice a week just
    To buy my veggies instead of driving to the veggies market.
    D. Weights : 6 times a week Sunday->Friday (adds up to 3 fullbody workouts a week)

    This might sound a bit excessive but keep in mind my main goal is losing fat
    And from experience my body can put on muscles while cutting.
    (Even had this happen on 1500 calories/day). Also I have plenty of time right now so time is not a problem.

    I’ll try to keep this thread as updated as possible. And I think I will post some pictures
    Of my progress so far (with cloths on :) ) tomorrow.

    Oh and Shinuy means change in hebrew.

    Shahar.
     
  2. Black-Dawn

    Black-Dawn Well-Known Member

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    I had a v.good day today fitness wise.

    did only 20mins cardio in the morning as there
    was nothing to watch on TV. (200 channels and nothing to see its sad) but compensated by doing another 60mins later in the day.

    had a good day food wise also.

    and had a very good lifting day
    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    DB bent over row 17.5x10x2[9]
    SLDL BB 14.5x15x3[8]
    pullups bwx4x2[9.5] new PR
    chinups (close grip) bwx4x2[9.5] new PR
    BB split squats single leg 14.5x8[9]
    standing calf raises BB (single leg) 15x12x2[8]

    * You will notice i use very low weights for leg and
    lower back thats due to a back injury and recovering
    from a Knee surgery 2 months ago.

    generaly a v.good day i hope more of those to come.

    Shahar.
     
    #2 Black-Dawn, May 7, 2006
    Last edited: May 9, 2006
  3. Black-Dawn

    Black-Dawn Well-Known Member

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    Pretty good day fitness wise.

    I solved the problem of nothing to watch on TV
    during my cardio session by listening to Terry Pratchett's
    newest Discword novel "Thud". Thank god I am exercising at home, otherwise the people in the white Coats would have hospitalized me already for
    mad giggling while paddling on the bike. :)

    I did have some slight shoulder whine during
    Bench Dips, so I've only done 1 set. If this continues next time I will switch to another Triceps exercise.
    Probably skull crushers.

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]

    BB Shrug 63x10x2[9]
    DB Lateral Raise 7.5x8x2[9]
    Dumbbell Bench Press 22x6x2[8.5]
    Dumbbell incline Bench Press 20x6x2[8.5]
    Bench Dips bwx10x1[8]
    crunches 5x13x2[9]

    Food wise has been good so far today. Though
    I did get noticeably hungrier due to all this cardio.
    but nothing major.

    Shahar.
     
    #3 Black-Dawn, May 8, 2006
    Last edited: May 10, 2006
  4. Black-Dawn

    Black-Dawn Well-Known Member

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    today I've tried 30mins of fasted cardio.
    I don't feel its worth it for me. i just get
    REALLY hungry doing it and it messes up my meal sceduall. gonna stick to having a small breakfast before my cardio.

    but generaly i feel my cardio fitness level is raising
    as i have to workout harder and harder to reach the
    same Heart Rate.

    food wise was a bit unorganized by so far today
    calories are on the mark.

    my lifting today was so-so. I will stay at these
    Weights for next back/legs day as i need to improve form/stability for many of these exercises.
    and I'm gonna drop 1 rep for the bent over rows
    as I feel i am cheating on the last rep, using too much
    biceps and too little back.

    *note to self never try doing pullups/chinups again
    without breakfast and after 30mins cardio. :(

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    DB bent over row 17.5x10x2[9]
    SLDL BB 17x15x3[9]
    pullups bwx4x2[9]
    chinups (close grip) bwx4,3[9]
    BB split squats single leg 14.5x9x2[9]
    standing calf raises BB (single leg) 17x12x2[8.5]


    Shahar.
     
  5. Black-Dawn

    Black-Dawn Well-Known Member

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    I decided to not do any cardio(today) and avoid
    long walks today due to my "knee" telling me to slow down a bit.

    I kinda think I should listen to it as last time
    that I did not I ended up on a surgery table... :(

    Food wise has been good so far. I did treat myself
    to a snack today (the same as in my avatar)
    but all within my calorie limits. Getting a larger dose
    of carbs in the morning really did improve my energy
    levels so I'm gonna try and increase the size of my breakfast from now on.

    Weight lifting today has been quite good.
    I've added reps for all exercises but the lateral raises.

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    BB Shrug 63x12x2[9]
    DB Lateral Raise 7.5x8x2[9]
    Dumbbell Bench Press 22x7x2[9]
    Dumbbell incline Bench Press 20x7x2[8.5]
    Bench Dips (legs on regular chair) bwx10x2[8.5]
    crunches 5x14x2[9]

    Oh and I weight myself everyday first thing in the morning (obssesed i know) ;)
    and today I've seen a new all time low of 97.4kg on the scale so that helps me know I'm moving in the right direction.
    I hope to break the 97kg line this week.

    Shahar.
     
    #5 Black-Dawn, May 10, 2006
    Last edited: May 10, 2006
  6. bmacntmac

    bmacntmac Well-Known Member

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    BD-
    Great job with the 30 lbs!!:claphigh: :bow:

    Was there a big change in your energy level when you went from 1200 calories to 2000?

    Keep up the good work!!:gl:

    -bmac
     
  7. Black-Dawn

    Black-Dawn Well-Known Member

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    Thank you I'm about 40% through with my transformation I'm aiming for around 80kg(176lbs)
    with 10% bodyfat.

    hmm the change in calorie levels
    was around 4 months ago and I can't even remember
    my phone number... :rolleyes:

    But I do not remember any radical change in
    my energy levels also the change was gradual...
    So that might have also accounted for lack of notice.
    I actually remember having TONS of energy
    in the beginning even on 1200/day. Although I was hungry a lot of the time.

    Right now I'm on a new cutting plan for almost 2 weeks. And I can definitely say I feel much lower energy levels. But that’s due to a high increase in activity levels rather then starvation calories. (I eat 2000-2200 a day)

    Shahar.
     
  8. Black-Dawn

    Black-Dawn Well-Known Member

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    A decent day today.

    Food wise has been very good and organized.
    But I chose not to do Squats this workout
    due to my right knee still feeling a bit hmm "odd"
    I'll probably give it a few days of rest min and take it from there.

    Using the stationary bicycle however does not seem
    to cause any problems with my knee so I'll do fine
    cardio wise. Maybe just cut some of my long walks
    for the next few days.

    It’s a bit ironic that today when I was starting
    to think I am getting the hang of these Stiff leg deadlifts I find out I’m not supposed to have my knees
    100% locked during this lift. So back to the drawing board for me... :(

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    DB bent over row 17.5x9x2[9]
    SLDL BB 19.5x15x3[9]
    pullups bwx4x2[9.5]
    chinups (close grip) bwx4x2[9.5]
    BB split squats single leg -------------
    standing calf raises BB (single leg) 19.5x12x2[9]

    I've been drinking allot of diet coke lemon lately
    I know its not the best of drinks but for me its better
    then drinking the regular kind. :)
    It does seem to suppress my apatite.
    So I guess that’s a good thing.

    Shahar.
     
  9. TarSeal

    TarSeal Well-Known Member

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    What's a shinuy?
     
  10. Black-Dawn

    Black-Dawn Well-Known Member

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    means Change in hebrew.
    its explained on the first post. :)

    Shahar.
     
  11. Black-Dawn

    Black-Dawn Well-Known Member

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    Good day today.
    Did 2 30mins LISS sessions (that’s how long each of the audio book files is :) )
    My knee is a still a bit tender gah so again I skipped
    walking to my errands and had to *GASP* use the car :(.

    No problems on the food front. Well alot of dead chickens
    but it’s their problem not mine.

    I started my workout today feeling a bit weak
    but ended up having a very good lifting session.
    I'm very surprised I've increased a rep on the
    AND improved form for last reps on the lateral raises
    as it normally takes ages to improve on that lift for me.

    Also today is the first time I did weighted bench dips
    and so I was fooling around with it trying the to find the best way to add weight. Ended up holding a dumbbell between my legs but its not the most stable way. I may need to get a weight vest. Or maybe
    use a regular backpack worn in reverse.

    Only problem I had today was with the shrugs.
    the weight I need for shrugs exceeds the weight
    I can safely deadlift into shrugs position.
    I've tried some sitting BB shrugs but I can only do a limited range of motion on those as the Bar gets stuck against the bottom of the bench. and the heaviest dumbbell
    I can "build" is "only" 32.5kg so that’s also not enough.
    So I'll have to figure out a solution...

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    BB Shrug 53x12x2[8]
    DB Lateral Raise 7.5x9x2[9]
    Dumbbell Bench Press 22x9x2[9.5]
    Dumbbell incline Bench Press 20x8x2[9]
    Bench Dips (legs on regular chair) 5,7.5x10x2[9]
    crunches 5x15x2[9.5]


    Shahar.
     
  12. Black-Dawn

    Black-Dawn Well-Known Member

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    Not much to be said about today
    as its my rest day.

    food was very good, more proteins then I normally consume. So I guess I should go get myself
    some Personal Pizza Hut (about 600 calories according to calorieking) so the day won't be prefect. :)

    Tomorrow is sunday which is my offical scale and tape
    measurments day. Considering i weighted in at
    96.8kg this morning (-0.9kg in 6 days). There should not be a problem with that unless I will suffer some extreme water retention from the Pizza. :p

    My knee is getting better. It seems I just pushed myself too far and too fast for my own good.
    I will drop any form of squats from my routine
    and will only do "safer" exercises such as straight leg raises and maybe climbing stairs with weights for the next couple of weeks. after that we shall see...

    Shahar.
     
  13. Black-Dawn

    Black-Dawn Well-Known Member

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    Sunday is my measurments day.
    I've had very good progress in the last 2 weeks.
    I've lost about 1kilo a week during this time
    (about 4.62lbs) and also managed to gain some
    muscles mass at the same time.

    below are my measurments for this week
    with the numbers in brackets showing the change
    from the previous week.

    14th of May.
    Height 178cm (this ain't gonna change :) )
    Weight 96.7kg (-1.0)
    Waist 100.5cm (-0.5)
    chest 108.5cm (+0.5)
    tummy 115cm (-)
    arms 38.8cm (+0.3)
    tighs 64.5cm (-0.75)
    hips 104.5cm (-0.5)
    calf 41.5cm (-0.5)

    it seems my calfs growth has slowed down a bit
    (grew like an inch in the last month)
    I find it odd that my gut does not decrease much.
    it did decrease but not enough for big enough change
    on the tape. on the other hand the fat seems
    to be melting everywhere else.

    I'm noticing the begining of definition in my quads (above the inner side of knees) my triceps.
    my biceps, a decrease in my chest fat (even though measurment wise it grew a bit) ect.

    I'm going to mantain this cutting plan for about another 8 weeks at least. so i'm hoping to break under
    the 90kg (200lbs +/-) barrier by then.

    Shahar.
     
  14. Black-Dawn

    Black-Dawn Well-Known Member

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    Have to get some sleep so I'll try to keep it short.

    Good day today.

    I did a straight 1 hour cardio session rather then 2 30mins ones. I also did 23km on the bike in that
    hour vs 20km i normally do. and i actually had more energy AFTER doing that cardio.

    I actually slightly underate today so I'll force something down before bed.

    Weight lifting has been good
    I did not improve on anything really rep/weight wise
    But both pullups and chinups form was much improved and I'm gonna try to break at least chinup record next workout.

    I think that maybe i finally figured out stiff leg deadlift form. and If i did not i do not care because whatever it is I am doing works mostly hamstrings with some lower back. keeping my back straight at all times
    and does not put exccesive preassure on my lower back and I am highly sensetive to that due to my
    slightly out of place Disc.


    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]

    bb lying on bench row 30x10x2[9]
    SLDL BB 20x15x3[8.5]
    pullups bwx4x2[9]
    chinups (close grip) bwx4x2[9]
    straight leg raises -3sec hold bwx10x2[8.5]
    standing calf raises BB (single leg) 20x12x2[8.5]

    * Replaced Squats with straight leg raises due to
    tender knee. not as good of course but will be good
    enough for now.

    Well this was not short.
    oh well life sucks I'll get over it :)

    Good night

    Shahar.
     
  15. Black-Dawn

    Black-Dawn Well-Known Member

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    Monday 15th of may:

    Diet wise has been fine today.
    more carbs then regular nothing that is a problem though.

    I did atotal of 90mins (60+30) of Liss Cardio today
    the extra 30 mins session was not really planned in advance. I just wanted a break from studying, decided
    to listen to my audio book for 30mins. but
    I'm only allowed to listen to books while doing cardio.
    so I had no choice. :)

    Lifting today was VERY bad
    I actually went down in some lifts.
    i attribuite that to general weakness today
    due to only getting around 5 hours of sleep.
    I hope to fix my sleep in the next couple of days
    I really can't function without a good 8 hours of sleep.

    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]
    bb Shrug 53x15x2[9]
    DB Lateral Raise 7.5x9,7x[9.5]
    Dumbbell Bench Press 22x10,7[9.5]
    Dumbbell incline Bench Press 20x9x2[9.5]
    Bench Dips 7.5x10x2[9]
    crunches 7.5x8x2[9]

    * lowerd weight on the shrugs and increased reps
    as i can't deadlift 65+kg in good form yet

    Shahar.
     
  16. Black-Dawn

    Black-Dawn Well-Known Member

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    May 16th 2006

    Today has been a bit odd.
    Starting with a mad woman in the super market
    screaming about the police going to kill her and alot
    of other really crazy shits. she was doing that for
    the whole 15mins I was there and started before I got there. totaly psycho.

    Foodwise has continued being odd because I was
    hungry alot during this day. I am not used to being hungry. 99% of the time I am quite happy with the
    food I eat. I think it was because of some bad food choices that were not satisfying enough. I will remove
    those combos from my diet. I ended eating about
    2600 calories today which is 400 over my upper limit
    but I also added another 30mins(total 90mins)
    cardio session today
    so it sorta evens out.

    Weight training has been very good.
    Good form all around and I've managed to add
    1 rep to chinups while also improving form.


    Exercise name | weight inc bar(in kg) X reps X sets [subjective difficulty]

    BB lying on bench row 32x10x2[9]
    SLDL BB 22x15x3[9]
    pullups bwx4x2[9.5]
    chinups (close grip) bwx5x2[9.5]
    straight leg raises -3sec hold bwx12x2[8.5]
    standing calf raises BB (single leg) 22x12x2[9]

    Good night.

    Shahar.
     
  17. Black-Dawn

    Black-Dawn Well-Known Member

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    Hello everyone.
    As you can see I've stopped posting everyday
    as It started to feel a bit pointless, from now on
    I will post updates at least once a week on sunday
    and more if needed.

    This week, from the 14th-21th. has been
    pretty good training wise. I've done 8-9 hours of cardio
    this week and improved my PR for close grip chinups.
    other movments are slowly improving although many
    of them i'm still looking for my max. I did have
    some problems with the Chest movments onces
    I've increased the load, maybe 12 sets of Chest is too much volume for me.

    Food wise has not been so good.
    I over ate at least half of the week.
    nothing serious. not an extra 2000 calories, an extra 400-600 calories on those days. The extra cardio
    should compensate for that though.

    These are my measurments for this week.
    21th of may
    Weight 96.7 (N/A)
    Waist 100.5 (N/A)
    chest 107.5 (-1)
    tummy 114.5 (-0.5)
    arms 39.3 (+0.5)
    tighs 64.5 (-)
    hips 104 (-0.5)
    calf 41.5 (-)

    As you can see I have not lost any weight this week
    on the scale. I do not know if this is due to muscle gains , which I surely did have (increase in arm size)
    or maybe my bloat from theursday's cheat meal
    is not completely gone or maybe a combination of both.

    I expect to lose 1kg/week on this plan and have done
    so on the first 2 weeks of this program. I am not going to take any "drastic" action next week other then
    make sure my food intake is better observed.
    If my weight loss/gut loss does not speed up
    I will have to modify my plan.

    Shahar.
     
  18. Black-Dawn

    Black-Dawn Well-Known Member

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    Well, it seems no "Drastic" action is going to be needed
    I've weighted myself this morning at a new lowest weight ever of 96kg (211lbs). I guess I was just carrying
    around extra bloat yesterday.

    anyhow I'm back on track properly and no more
    extra evil calories. Hoping to hit 95kg by next sunday.

    Shahar.
     
  19. Black-Dawn

    Black-Dawn Well-Known Member

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    Weight 95.8 (-0.2)
    Waist 99 (-1.5)
    chest 107 (-0.5)
    tummy 114 (-0.5)
    arms 37.5 (-) Trying to measure in a new more accurate spot. I am not sure i can be consistent though.
    tighs 65 (+0.5)
    hips 104 (-)
    calf 41.5 (-)


    Weighted in today at 95.8kg.
    Only a 0.2kg difference from last week I'm afraid.
    I am not certain if I am not losing enough fat,
    or maybe last week's measurments were a fluke or maybe
    Its just bloat from yesterday's refeed.
    I will keep track of my weight for the next few days and
    see.

    I'm making a few more changes to my diet plan.
    Adding an offical refeed (3000+ calories) day once a week
    and removing one cardio day to allow for rest and cycle my TEE more.

    I'm coming back now from a week off the weights (rest week) and am eager to get back into it
    I'm going to increase intensity and decrease volume
    for some body parts, mainly my Chest as I feel I'm using too much volume for my own good.

    I hope to increase my fatloss rate soon
    Or else I'll have to just cut it out with a kithen knife :)

    Shahar.
     
    #19 Black-Dawn, May 28, 2006
    Last edited: May 28, 2006
  20. Black-Dawn

    Black-Dawn Well-Known Member

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    Not much to report this week.
    My fatloss has started to slow down, I can't be sure
    exectly as I'm currently bloated from a carbs refeed
    but I guess I've lost somewhere around 1lbs
    or slightly less this week.

    I am now going to keep eating tons(refeed) till Tusday
    hoping to jumpstart my metabolisim and then
    try to incoperate 2 refeed days into each week.
    I hope by dieting hard for 5 days and then eating
    @ maintainces for 2 days I will be able to speed up
    my fatloss.

    I did not bother much with measurments due to the bloat, but I may have gained some slight size increase in my upperarms (can't be sure with me trying to measure in a new place) and may have lost some
    little bit of fat on my calfs and quads.


    Exercise wise I am making a few changes to my routine, namely incoperating tricep and chest dips
    and workingout outdoors in a local runing track
    with chinup/dip bars. right now I don't need
    more then my bodyweight for many exercises
    so that will be a nice change of settings.

    Shahar.
     

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