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Dan's Transformation

Discussion in 'Fitness Journals' started by tensdanny, May 4, 2004.

  1. tensdanny

    tensdanny Well-Known Member

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    sorry about the lack of updates lately, i've been super busy with school and all lately. In fact, i decided to take a week off from lifting, and eating clean. though i haven't eaten horrible, it's been far from ideal. today i woke up to my all time low weight after like 4 days off. i'm at 154 now. sweet!

    time to begin studying for ap chemistry.
     
  2. tensdanny

    tensdanny Well-Known Member

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    shocking, 153, my all-time low now, while eating practically a whole pizza yesterday! isn't that nuts!!! tomorrow is back to my program, as i feel a little bloated, and can take off some serious wieght again now that i'm fresh and motivated once again! w00t!
     
  3. tensdanny

    tensdanny Well-Known Member

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    6:45 AM Calories Fat Carbs Sugars Protein Fiber
    1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
    1 Banana 105 0 26 0 1 1
    1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
    Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
    Spring Tree Sugar Free Syrup 30 0 12 0 0 0
    8 oz skim milk 90 0 13 13 9 0
    12:00 PM
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    Turkey 70 3 0 0 26 0
    1 Slice of American Cheese 30 2.5 0 0 3.5 0
    2:30 PM
    3/4 cup Kashi GoLean 140 1 30 6 13 10
    4:00 PM
    1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
    1 Banana 105 0 26 0 1 1
    1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
    8 oz Skim Milk 90 0 13 13 9 0
    1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
    6:30 PM
    Brocholli 34 0 6.5 0 3 2.5
    Chicken Breast 227 3 0 0 40 0
    1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
    11:00 PM
    Cottage Cheese 100 3 7 3.5 13 0
    Total 1907 18 261.5 79.5 197.5 22.5
    Macro-Nutrients 162 1046 790
    % of Composition 16.68% 46.75% 44.87%






    my new improved less-bread filled diet. i am gonna miss my whole grains of baked goodness. this is my final 15 pound diet, i am excited!
     
  4. tensdanny

    tensdanny Well-Known Member

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    i'm gonna post pics again one day this week. whenever i had some gd free time!

    Getting back on track felt good today. Really good. My hitting the weights was kind of weak in comparison to normal, but then again it has been awhile and maybe it was just my imagination. It was a back day, and it is feeling pretty good. Tomorrow i'm gonna hit chest, then legs on thursday, then biceps, triceps, and shoulders on friday.

    i work too gd much. Best buy is a great place to work. I enjoy it. However, my supervisor guy is a big douche bag. i cannot stand him. Everyone else in the department is cool, but from day one this guy has given me awful vibes, and really weirded me out.
     
  5. riotmute

    riotmute Well-Known Member

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    Dan,
    I saw your question about eating in college. I just finished up my first year at school and let me tell you...it was hard. The best advice I could give you is cut as much as you can before you go to school, and then bulk when you get there. The cafeterias have seemingly every food you could ever want, and if your bulking, that is a big plus. Also, try to keep the beer drinking to a minumum. If someone would of given me this advice before I left for school, maybe I wouldnt of gained the 12lbs that I did. Now I have to cut all summer just to start bulking in the fall....dammit
     
  6. tensdanny

    tensdanny Well-Known Member

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    thanks for your advice and response! that's currently what i'm doing. Does one eat clean when they bulk? I don't want to get huge, just hopefully add a little bit of muscle, and then cut back down before i come home for the summer so i can knock the sox off the ladies!
     
  7. tensdanny

    tensdanny Well-Known Member

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    I am eating well today. This day has been flat out great.

    After todays exams, i played hustle for an hour. I love that game. It was good times.

    Then I replenished, and hit the weights for awhile. Needless to say, it felt great hitting my chest. Through my week off, i've been able to rework my weekly schedule so it's monday back, tuesday chest/triceps, wednesday legs, thursday biceps, shoulders. It's great to be back into it, plus now i split up my push/pull days.

    I only have a calc exam left, then i'm money! NFSU time!
     
  8. tensdanny

    tensdanny Well-Known Member

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    high school graduation is today! i'm very excited! sorry aobut the lack of updates, i've been eating quite crappy.

    i am going to try and keep it clean today. you guys all have a great day, and i will catch ya all tomorrow for an actual update.
     
  9. tensdanny

    tensdanny Well-Known Member

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    :( i ate crappy again. stupid graduation party and lack of will-power.

    where has justin been lately?
     
  10. tensdanny

    tensdanny Well-Known Member

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    so i really sat down and thought about this for a good hour or two while constantly refining my diet. Here is what looks like the winner to me. Lots of low-gi carbs, but 62 grams of sugar still :( it's so hard to eliminate!!!!! here goes! feel free to comment and fix it up!

    8:30 AM Calories Fat Carbs Sugars Protein Fiber
    1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
    Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
    Spring Tree Sugar Free Syrup 30 0 12 0 0 0
    Meal Totals 268 2.5 40 12 25 5

    10:00 AM
    3/4 cup Kashi GoLean 140 1 30 6 13 10
    4 oz Skim Milk 40 0 6.5 6.5 4 0
    Meal Totals 180 1 36.5 12.5 17 10

    12:00 PM
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    Turkey 140 6 0 0 52 0
    1 Slice of American Cheese 30 2.5 0 0 3.5 0
    Meal Totals 350 10.5 34 6 63.5 4

    2:30 PM
    3/4 cup Kashi GoLean 140 1 30 6 13 10
    4 oz Skim Milk 40 0 6.5 6.5 4 0
    Meal Totals 180 1 36.5 12.5 17 10

    4:30 PM
    1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
    Gatorade Powder 50 0 15 15 0 0
    Meal Totals 158 1 17 15 22 0

    7:00 PM
    Brocholli 34 0 6.5 0 3 2.5
    Chicken Breast 227 3 0 0 40 0
    Sweet Potato 117 0 28 7 3 4
    Meal Totals 378 3 34.5 7 46 6.5

    11:00 PM
    1 Cup Cottage Cheese 1% 100 3 7 3.5 13 0
    Meal Totals 200 6 14 7 26 0

    Total 1866 22 205.5 65 203.5 35.5
    Macro-Nutrients 198 822 814
    % of Composition 10.61% 44.05% 43.62%
     
  11. tensdanny

    tensdanny Well-Known Member

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    would taking two one-a-days be considered bad? i mean the premise behind the one-a-day is one pill per day, but if only 40% of the nutrients are absorbed, wouldn't taking 2.5 a day be more acceptable? they really should change the name to 2.5 a day so people really are getting their proper amounts. Knowing i'd only get 40% of all those nutrients really would have made me rethink purchasing those. i think it's pretty much settled that overdosing is the only way to go.

    i'm not going to die by taking 2 a day am i?
     
  12. tensdanny

    tensdanny Well-Known Member

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    god damn, todays eating was terrible. It seems like everyday lately it i cheat :(. I was eating perfectly clean today, and all of a sudden, wham, 4 slices of pizza :(. I think today i probably burned it off since i did 1.5 hours of tennis, lifted, and about 30 songs on ddr which is a wicked workout. it is nuts. Damn, what do you guys do to keep yourself from cheating?

    i am always going to be fat :(.
     
  13. tensdanny

    tensdanny Well-Known Member

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    finally, back to the cutting diet. I'm so hungry right now, while eating my normal daily food amounts, so i am probably going to have some more cottage cheese. Hopefully this period of time off really benefitted me and will let me get right back into the ball game.

    Today i lifted chest, and i am led to believe i might overtrain. That could be why i don't really get gains.
     
  14. tensdanny

    tensdanny Well-Known Member

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    alrighty well i'm back in the ball game finally. after slacking off all summer due to the weightroom being closed, i'm back at it. My butt is killing me right now from today's workout of deadlifts and squats. Oh man is that gonna be tender tomorrow.

    Yesterday, I did about 30 pull-ups, and today my pecs are killing me for some reason.

    I am feeling really good right now, and have designed a new diet and workout program. Here is the diet.


    9:00 AM
    25 Minute Jog

    9:30 AM
    1/2 cup of Oats 140 2.5 26 0 5 4
    3 slices of Turkey 140 6 0 0 26 0
    Spring Tree Sugar Free Syrup 30 0 0 0 0 0
    Meal Totals 310 8.5 26 0 31 4

    11:00 AM
    Resistance Training

    12:00 PM
    1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
    12 oz Skim Milk 135 0 21 21 13 0
    1 Banana 105 0 26 26 1 1
    Dannon Light and Fit Yogurt 90 0 14 14 6 0
    Meal Totals 440 1 63 61 42 1

    3:00 PM
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
    Turkey 140 6 0 0 26 0
    1 Slice of American Cheese 30 2.5 0 0 3.5 0
    Meal Totals 350 10.5 34 6 37.5 4

    6:00 PM
    Chicken Breast 190 3 0 0 40 0
    1 TS Olive Oil 150 14 7 5 0 0
    Meal Totals 240 17 7 5 40 0

    8:00 PM
    1 Scoop All The Whey Protein w. Water 110 1 2 0 22 0
    2 TBSP Natural Peanut Butter 200 16 7 2 7 2
    Meal Totals 310 17 9 2 29 2

    12:00 AM
    1 cup 1% Cottage Cheese 200 6 14 7 26 0
    Meal Totals 200 6 14 7 26 0

    Total Calories 1850 60 153 81 205.5 11
    540 612 822
    29.20% 33.08% 44.43%




    and the my workout plan as well, though it may not make sense to some of you, the exercises are worded so my ignorant to fitness friend would be able to follow it as well.

    Monday: Chest/Triceps
    Flat Bench
    3 warm-up sets of 4 reps lifting just bar
    4 sets of 6 reps at the heaviest weight you can do
    Incline Dumbbell Press
    2 sets of 10 moderate weight
    Skull Crushers
    4 sets of 6 heaviest weight you can do
    Tricep Pulldown
    2 sets of 10 or until failure



    Tuesday: Back
    Pull-ups
    3 sets of 10 – add weight as you can, focus on good form and technique. Do one at a time if you must until you can do 3 sets of 10.
    Bent-over Barbell Row(lower back)
    4 sets of 6 at heaviest weight you can do
    Upright Upwards Barbell Row(upper back)
    2 sets of 10 at moderate weight

    Wednesday: Legs
    Squats
    5 sets of 6 at heaviest weight
    Leg Curl
    1 set of 10 moderate weight
    1 set of heavy weight until failure
    Calf Raises
    3 sets of 10 heaviest weight you can do

    Thursday: Off

    Friday: Shoulders/Biceps
    Seated Dumbbell shoulder press
    4 sets of 6 heaviest weight
    Seated Deltoid Flies
    3 sets of 10 light weight(10 pounds)
    Standing Deltoid Flies
    3 sets of 10 light weight(10 pounds)
    Bicep Curls Dumbbells
    4 sets of 6 heaviest weight
    Barbell Bicep Curls
    2 sets of 12 moderate weight
     
  15. French Spirit

    French Spirit Well-Known Member

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    Unless you gained weight since your original pictures, I'd hardly call you fat. You have a little weight you could stand to lose, yes, but not enough to warrant the "fat" label.

    On the other hand, it'll be much more difficult to achieve your goals when you have no confidence in yourself.
     
  16. tensdanny

    tensdanny Well-Known Member

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    thanks french:), i was just mad that day. I don't think i'm fat by any means I am at like 13% body fat, I just really want to get that down, and near the end it is so hard. I spent the past month back at a normal lifestyle while eating only moderately clean. I ate quite a bit of candy, and just overall good foods, and am at just about the exact same weight. Now I really just want to cut it all off before I leave for school. I really want to get down to 8-9% body fat by the end of august. Hopefully, that is possible. Thanks for reading up man, thats awesome!
     
  17. tensdanny

    tensdanny Well-Known Member

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    today i lifted chest, and did 60 minutes of cardio at about 75% maximum heart-rate. it went pretty quick since it was jogging switched with walking most of the time. Hopefully that is going to work out well for me.

    I would really like to get on the swolegenix program, however I lack the proper funding. Hopefully, my new diet is going to workout for me. I am eating alot more brocholi then is listed on here so hopefully the pounds just begin to fall right off!

    9:30 AM
    1/2 cup of Oats 140 2.5 26 0 5 4
    3 slices of Turkey 140 3 0 0 26 0
    Spring Tree Sugar Free Syrup 30 0 0 0 0 0
    Meal Totals 310 8.5 22 0 31 4

    11:00 AM
    Resistance Training

    12:00 PM
    1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
    60 g Dextrose 232 0 57 57 0 0
    3 slices of Turkey 140 6 0 0 26 0
    Meal Totals 480 7.5 60 57 48 0

    3:00 PM
    3 slices of Turkey 140 3 0 0 26 0
    Brocholi 170 2 14 0 18 18
    Meal Totals 310 8 14 0 44 18

    6:00 PM
    Chicken Breast 150 3 0 0 40 0
    1 TBSP Olive Oil 150 14 7 5 0 0
    Spinage Salad 10 0 10 0 5 5
    Meal Totals 310 17 12 5 45 5

    8:00 PM
    3 slices of Turkey 140 3 0 0 26 0
    1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
    2 TBSP Natural Peanut Butter 200 16 5 2 7 2
    Meal Totals 450 21.5 10 5 48 0

    12:00 AM
    1/2 Cup 1% Cottage Cheese 100 3 7 3.5 13 0
    Meal Totals 100 3 7 3.5 13 0

    Total Calories 1960 56.5 105 81 229 27
    510 420 916
    26.70% 22.00% 48.00%
     
  18. tensdanny

    tensdanny Well-Known Member

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    i love the initial losses when you start cutting. i am down to 152, the lowest weight i have been in 6 years. It seems I still have like 6-8 more pounds to lose however.
     
  19. AMR

    AMR Well-Known Member

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    a few words about your posture

    I don't want to sound too critical or mean or anything but your posture is kinda bad.

    You don't stand up straight. Your back is sorta hunched over at the top, your shoulders are high and forward and you abdomen isn't tight.

    Here's a link to postural guidelines: http://www.changingshape.com/exercise/directory/correctposture.asp

    Try standing like the guys in the attached image.
     

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  20. tensdanny

    tensdanny Well-Known Member

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    oh it's all good, i really have to work on that. i have absolutely horrible posture. i agree. i sit slouching all the time too. i really should try to sit straight up, it build some serious core strength. My girlfriend has a C curve bent at like 30 degrees, when it is supposed to be 5 or 6 degrees, so she is all about the good posture. I am amazed it is still that bad after she notifies me of that atleast once a month for the past 2 years.
     

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