Friggin finally! i think i really needed to make something like this to get shit started lol. i'm starting this before anyone else is b/c it'll help me be accountable for what i am and am not doing. eventually when ppl start using this... hopefully... i can actually give/receive feedback lol.
so here are some starting numbers.
As of Jan 5, i weighed in at my all time high, 287lbs. im not bummed tho, since i've been bigger before and weighed less. that is good since it means more muscle mass! and i am confident that i can lose it!
i was gonna do measurements but voted against it. i will take a few before pics and not look at them till my next check point.
until the wedding, i wil set up specific landmarks where i want to lost x amount of weight by. here they are...
Point 1: Jan 5, 09 - 287 lbs Point 2: March 15, 09 - 270 lbs Point 3: May 8, 09 - 258 lbs Point 4: July 10, 09 - 248 lbs Point 5: Sept 4, 09 - 235 lbs POINT 6: OCTOBER 9, 09 - 225 LBS
if i can maintain a significant amount of lean muscle mass, then if i get to my P6 goal, i will be pretty big still and have a comparably low body fat to my all time low.
my plan is fairly simple...
i wanna get back into running shape, so MON, WED, FRI mornings (upon waking up), i will attempt to run up to 30 mins on the treadmill. if i dont hit 30 mins, i'll complete the remainder on the bike. on TUES and THURS mornings i will complete either 25 minutes of HIIT cardio, or 45 minutes of steady clip.
MONDAY's and FRIDAY's will be upper body workouts in the evening, covering all body parts in a drop set type intensity routine. 12,10,8,6,12 super set with 12 of another exercise. the goal is to reach maximum intensity on final reps with a minute maximum of rest in b/w sets.
WEDNESDAY's will be lower body workouts. to start i will be doing a pyramiding with squats and leg extensions. i will also be doing trap work and abs on wednesdays.
TUESDAY AND THURSDAY evenings will be squash.
DIET: diet will be a carb cycling routine where i will keep carb intake at about 20% of total calories, everyday, except Wednesday and Saturday, which will be high carb days with carb's making up 40% of total caloric intake.
so it begins....
Today, as planned, i did my AM running cardio. i thought id die at 7 or 8 minutes, but wowed myself by sustaining for 20 minutes. i followed with 20 minutes on the bike since i was feeling good. i did upper body in the PM and let me tell you, it feels nice to get back in the swing of things. i can remember why i was obsessed lol. looking forward to seeing how this week goes.
meal 1 - 6 oz ELGB (extra lean ground beef), 1/4 cup brown rice, 1tbsp blue menu ketchup, 1/2 cup mixed veggies
today i had cardio and more cardio since squash is to start next week. got back into the routine of playing video games while doing cardio. makes the 45 minutes go by quickly and gets u worked up too lol. in the PM i did 30 min on bike.
side note: friggin Tooney Tuesday's suck! i stared, and stared... but didnt touch lol.
meal 1 - 6 oz ELGB (extra lean ground beef), 1/4 cup brown rice, 1/2 cup mixed veggies
i am quite enjoying being sore again! lol. good ole pain!
had my run this morning on the treadmill. my legs were killing me so i was failing at 15 minutes, but i pushed to hit at least 20 mins. did 15 on the bike afterwards.
my PM leg routine was friggin hard. my knees are not up there yet and my back was sore from shovelling the slush. in due time i would like to up it and incorporate my hams. but for now, im gonna keep with the squat pyramids.
yay carb day!
meal 1 - noodles, 6 oz steak
meal 2 - protein shake, apple
meal 3 - noodles, 6 oz steak
meal 4 - protein shake, apple
meal 5 (post workout) - turkey sandwich on white bread, with cranberry sauce, fat free cheese and 6 slices of turkey
What's hemp oil you take for your 6th meal? and you said your cardio is either "25 minutes of HIIT cardio, or 45 minutes of steady clip." what's HIIT cardio and what's stedy clip?
hemp oil is like flax seed oil, but i just happen to have some from before so finishing it up. omega 3 oil.
in terms of cardio, HIIT is like body for life cardio, where steady clip is run at a steady pace for x amount of minutes. no intervals really. more like what we do when we used to go jogging.
whether it was just coming back, or so much cardio, or my carb cycle, i was sorta run down today. i will be making these changes to my routine.
1) carb cycling will be 4 days low, 2 days high, 1 day moderate (instead of 5 low, 2 high). its still a clean diet either way so it should be better for my energy lvls.
2) b/c im doing 2 a days for the most part, i need a rest day during the week. here is what im gonna do...
HC = high carb MC = moderate carb... not hammer... bad joke. LC = low carb... not Lauren Conrad... bad joke.
so i decided to take a MC(mod carb) day so i can get the best out of my run on friday and not be run down for weights. i also took a day off to fit one in. next week on will be a rigid schedule. good ole' first week!
meal 1 - protein shake, 1 tbsp PB
meal 2 - 10 oz steak, salad, potatoes
meal 3 - protein shake, 1 tbsp PB
meal 4 - turkey sandwich w/cheddar on WW
meal 5 - ham sandwich w/cheddar on WW
meal 6 - protein shake, 1 tbsp PB
*** NOTE: if i go boarding on a specific day, i will be using that as a cardio session since i do 2 a days.
so this morning i had my running cardio and it was great. the day off and the higher carb day helped alot. i was able to do 20 minutes rather easily cardiovascular wise. the only downside was taht my legs need to get back into running shape. still good tho!
upper body weights was quite good as well. strength is coming back, and im not as winded as i was last time. things are looking up already!
meal 1 - 2 x lean burger, 1 tbsp BM ketchup
meal 2 - 2 x chicken breast
meal 3 - protein shake
meal 4 (post workout) - chicken club sandwich at tims on WW, cheddar cheese, L, T, honey mustard
today was a high carb day which was good b/c it was my cousin's bday in oshawa. now everytime we go there i have these awesome potatoes, meatballs, and desert,and i have lots and lots of them. since they really didnt have 'healthy' food, i decided to just practice portion control. i think i did very well as i controlled my portions of the potatoes and meat balls and i did not have desert at all.
day off for training!!! woohoo!!
meal 1 - turkey club sandwich at tims on WW, cheddar, L, T, honey mustard
meal 2 - 1 regular (not mountainous lol) plate of meatballs and potatoes
meal 3 - 1 regular plate of meatballs and potatoes
today i skipped on morning cardio b/c i really wanted to see how id fare with snowboarding. guess what... it was hard lol. haha my legs werent in boarding shape either and i got tired quite quickly. also, my gut was in the way while trying to get up, so hopefully that wont be the case for much longer lol.
and the official 1 week results are............ down 6 lbs!
woot, i was hoping for 4 lbs in teh first but 6 is great. lots of water and some fat, but its all good! i wanna be down a total of 10lbs by the end of january, so my second point of 270lb by my birthday is attainable. if i can get ahead of the game, then it gives me some leeway during may, which will be my europe trip, where i expect to stay steady or lose a bit of weight since i wont be eating ala cruise, and we will be walking everywhere!
didnt do morning cardio since i had a friggin 2 hour conference call and didnt wanna have my first meal at noon, so i did cardio after my upper body workout. changed stuff up a bit, starting my first chest super set with flys, then to bench. it was amazing, so i think i'll alternate that in. also, i did incline DB curls which felt really good! gonna keep that in as well.
today was supposed to be my day off, but i decided to do 20 mins of cardio on the bike anyways. i made a sweet potato sheppard's pie today and made it healthy, and it was friggin great!
ok i apologize (to who? no one except me and tracy use this lol) for slacking on the posts this past week/weekend. here is a bit of a summary of last week, this weekend.
i missed a day on wednesday which wasnt that bad as i worked out on my day off. this meant i did legs on thurs and upper body again on friday. this went really well and my upper body routines are really turning out good! i will say that my cardio in the am had been slacking a bit, and running was very low. i wanna pick it up this week.
this weekend was pretty shit. saturday was a cheat meal with mary, which ended up messing up the whole day as i wasnt hungry at all lol.
sunday was bad too as the day started out alrite with a good breakfast, but we spent 7 hours at the boat show and my parents wanted to hit a buffet afterwards. boo!!!
i will say tho that i am noticing changes still in all the small ways. lifting my weights off of the ground is easier as there is not as much gut in the way. same with tying my shoe. i dont get as winded doing things and my jeans that were tight are getting loose again. i need to use a belt again!
things are looking up and i hope by the end of hte month i will be down 10lbs at least. that will put me only 7 lbs away from hitting my march 15 goal, which would be 1.5 months away. easily attainable!
so today was an upper body day and i did not get to do cardio in the am again, so i did it after my workout, which is the other of the 2 best times to do cardio. i find that i will stick to flys as my main chest exercise as i seem to really be feeling it. i will try on friday, lowering the incline uprights and reversing them so at the top of every bench press rep, i have to push up against the uprights. i will use that as my main exercise.
for back, i find that bentover rows are getting a bit too tedious. i tried pulldowns but my attachment wont be able to handle any significant amount of weight. i gotta see what other options i have with back.
im keeping my same shoulder choices, with seated lateral raise as my main, and db upright rows as my second.
i tried something new with bi's today, using the 35lb plate for 2 sets of 12, and then the 50 lb plate for 2 sets of 6-8. my forearms and bi's were killing! im totally gonna use this. as my secondary, i used a zottman type grip on the 35lb plate which topped off my bi's and forearms. good stuff!
tri's i just finish with 3 - 5 sets of close grip bench presses. if i can fix my cable attachment, i can start doing pressdowns again.
another great thing that is happening is my running is getting better.... sorta. i am able cardiovascularly to sustain my pace and not tire out. but, my legs just aren't there yet. im gona keep pushing it and try to keep my legs up to pace, but i think it'll take some time. no matter, just gotta push it out!
LC day
meal 1 - steak, 2 scrambled eggs, half a potato
meal 2 - low carb protein bar
meal 3 - protein shake
meal 4 (post) - chicken fingers and that's it.
meal 5 - 1/2 portion chicken fingers plain
meal 6 (wake up at 3am) - protein shake, 1 tbsp PB
I PROMISE THAT I WILL WAKE UP EARLY TOMORROW TO DO AM CARDIO!!!!!
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
16 comments:
Day 1: Monday, Jan 5, 09
Friggin finally! i think i really needed to make something like this to get shit started lol. i'm starting this before anyone else is b/c it'll help me be accountable for what i am and am not doing. eventually when ppl start using this... hopefully... i can actually give/receive feedback lol.
so here are some starting numbers.
As of Jan 5, i weighed in at my all time high, 287lbs. im not bummed tho, since i've been bigger before and weighed less. that is good since it means more muscle mass! and i am confident that i can lose it!
i was gonna do measurements but voted against it. i will take a few before pics and not look at them till my next check point.
until the wedding, i wil set up specific landmarks where i want to lost x amount of weight by. here they are...
Point 1: Jan 5, 09 - 287 lbs
Point 2: March 15, 09 - 270 lbs
Point 3: May 8, 09 - 258 lbs
Point 4: July 10, 09 - 248 lbs
Point 5: Sept 4, 09 - 235 lbs
POINT 6: OCTOBER 9, 09 - 225 LBS
if i can maintain a significant amount of lean muscle mass, then if i get to my P6 goal, i will be pretty big still and have a comparably low body fat to my all time low.
my plan is fairly simple...
i wanna get back into running shape, so MON, WED, FRI mornings (upon waking up), i will attempt to run up to 30 mins on the treadmill. if i dont hit 30 mins, i'll complete the remainder on the bike. on TUES and THURS mornings i will complete either 25 minutes of HIIT cardio, or 45 minutes of steady clip.
MONDAY's and FRIDAY's will be upper body workouts in the evening, covering all body parts in a drop set type intensity routine. 12,10,8,6,12 super set with 12 of another exercise. the goal is to reach maximum intensity on final reps with a minute maximum of rest in b/w sets.
WEDNESDAY's will be lower body workouts. to start i will be doing a pyramiding with squats and leg extensions. i will also be doing trap work and abs on wednesdays.
TUESDAY AND THURSDAY evenings will be squash.
DIET: diet will be a carb cycling routine where i will keep carb intake at about 20% of total calories, everyday, except Wednesday and Saturday, which will be high carb days with carb's making up 40% of total caloric intake.
so it begins....
Today, as planned, i did my AM running cardio. i thought id die at 7 or 8 minutes, but wowed myself by sustaining for 20 minutes. i followed with 20 minutes on the bike since i was feeling good. i did upper body in the PM and let me tell you, it feels nice to get back in the swing of things. i can remember why i was obsessed lol. looking forward to seeing how this week goes.
meal 1 - 6 oz ELGB (extra lean ground beef), 1/4 cup brown rice, 1tbsp blue menu ketchup, 1/2 cup mixed veggies
meal 2 - 8 oz ELGB, 1/2 cup mixed veggies
meal 3 - protein shake, 1 tbsp dry oatmeal, 1 tbsp hemp oil
meal 4 - 8 oz ELGB, 1/2 cup mixed veggies
meal 5 (post workout) - 3/4 cup white rice, 8 oz ELGB, 1/4 cup veggies
meal 6 - protein shake, 1 tbsp hemp oil
Day 2: Tuesday, Jan 6, 09
today i had cardio and more cardio since squash is to start next week. got back into the routine of playing video games while doing cardio. makes the 45 minutes go by quickly and gets u worked up too lol. in the PM i did 30 min on bike.
side note: friggin Tooney Tuesday's suck! i stared, and stared... but didnt touch lol.
meal 1 - 6 oz ELGB (extra lean ground beef), 1/4 cup brown rice, 1/2 cup mixed veggies
meal 2 - 8 oz ELGB, 1/2 cup mixed veggies
meal 3 - protein shake, 1 tbsp dry oatmeal, 1 tbsp hemp oil
meal 4 - 8 oz ELGB, 1/2 cup mixed veggies
meal 5 (post workout) - 1/4 cup brown rice, 8 oz ELGB, 1/4 cup veggies
meal 6 - protein shake, 1 tbsp hemp oil
Day 3: Wednesday, Jan 7, 09
i am quite enjoying being sore again! lol. good ole pain!
had my run this morning on the treadmill. my legs were killing me so i was failing at 15 minutes, but i pushed to hit at least 20 mins. did 15 on the bike afterwards.
my PM leg routine was friggin hard. my knees are not up there yet and my back was sore from shovelling the slush. in due time i would like to up it and incorporate my hams. but for now, im gonna keep with the squat pyramids.
yay carb day!
meal 1 - noodles, 6 oz steak
meal 2 - protein shake, apple
meal 3 - noodles, 6 oz steak
meal 4 - protein shake, apple
meal 5 (post workout) - turkey sandwich on white bread, with cranberry sauce, fat free cheese and 6 slices of turkey
meal 6 - protein shake, 1 tbsp Peanut Butter
What's hemp oil you take for your 6th meal?
and you said your cardio is either "25 minutes of HIIT cardio, or 45 minutes of steady clip." what's HIIT cardio and what's stedy clip?
hey tracy,
hemp oil is like flax seed oil, but i just happen to have some from before so finishing it up. omega 3 oil.
in terms of cardio, HIIT is like body for life cardio, where steady clip is run at a steady pace for x amount of minutes. no intervals really. more like what we do when we used to go jogging.
Day 4: Thurs, Jan 8
ok so some observations...
whether it was just coming back, or so much cardio, or my carb cycle, i was sorta run down today. i will be making these changes to my routine.
1) carb cycling will be 4 days low, 2 days high, 1 day moderate (instead of 5 low, 2 high). its still a clean diet either way so it should be better for my energy lvls.
2) b/c im doing 2 a days for the most part, i need a rest day during the week. here is what im gonna do...
HC = high carb
MC = moderate carb... not hammer... bad joke.
LC = low carb... not Lauren Conrad... bad joke.
(LC)Sun - AM: steady clip, PM: 20 min HIIT
(LC)Mon - AM: running training PM: upper body
(MC)Tues - OFF
(HC)Wed - AM: running training PM: lower body
(LC)Thurs - AM: steady clip cardio PM: squash
(LC)Fri - AM: running training PM: upper body
(HC) Sat - OFF
crap, forgot to write my entry lol...
so i decided to take a MC(mod carb) day so i can get the best out of my run on friday and not be run down for weights. i also took a day off to fit one in. next week on will be a rigid schedule. good ole' first week!
meal 1 - protein shake, 1 tbsp PB
meal 2 - 10 oz steak, salad, potatoes
meal 3 - protein shake, 1 tbsp PB
meal 4 - turkey sandwich w/cheddar on WW
meal 5 - ham sandwich w/cheddar on WW
meal 6 - protein shake, 1 tbsp PB
*** NOTE: if i go boarding on a specific day, i will be using that as a cardio session since i do 2 a days.
in the words of earl falco...
truly, madly, deeply...
Rob lol
Day 5: Fri, Jan 9
so this morning i had my running cardio and it was great. the day off and the higher carb day helped alot. i was able to do 20 minutes rather easily cardiovascular wise. the only downside was taht my legs need to get back into running shape. still good tho!
upper body weights was quite good as well. strength is coming back, and im not as winded as i was last time. things are looking up already!
meal 1 - 2 x lean burger, 1 tbsp BM ketchup
meal 2 - 2 x chicken breast
meal 3 - protein shake
meal 4 (post workout) - chicken club sandwich at tims on WW, cheddar cheese, L, T, honey mustard
meal 5 - 10 oz steak, veggies, wild rice
meal 6 - protein shake
Day 6: Sat, Jan 9
today was a high carb day which was good b/c it was my cousin's bday in oshawa. now everytime we go there i have these awesome potatoes, meatballs, and desert,and i have lots and lots of them. since they really didnt have 'healthy' food, i decided to just practice portion control. i think i did very well as i controlled my portions of the potatoes and meat balls and i did not have desert at all.
day off for training!!! woohoo!!
meal 1 - turkey club sandwich at tims on WW, cheddar, L, T, honey mustard
meal 2 - 1 regular (not mountainous lol) plate of meatballs and potatoes
meal 3 - 1 regular plate of meatballs and potatoes
meal 4 - ham sandwich on WW, L, T, chedar
meal 5 - chicken salad sandwich on WW, L, T
Day 7: Sun, Jan 11
today i skipped on morning cardio b/c i really wanted to see how id fare with snowboarding. guess what... it was hard lol. haha my legs werent in boarding shape either and i got tired quite quickly. also, my gut was in the way while trying to get up, so hopefully that wont be the case for much longer lol.
low carb day
meal 1 - 3 eggs, 1/4 cup rice, chicken breast
meal 2 - protein shake
meal 3 - 2 chicken breasts
meal 4 (pre boarding) - banana, protein shake
meal 5 (post boarding) - 1 cup rice, 2 chicken breasts
meal 6 - chicken breast
Day 8: Mon, Jan 12
and the official 1 week results are............ down 6 lbs!
woot, i was hoping for 4 lbs in teh first but 6 is great. lots of water and some fat, but its all good! i wanna be down a total of 10lbs by the end of january, so my second point of 270lb by my birthday is attainable. if i can get ahead of the game, then it gives me some leeway during may, which will be my europe trip, where i expect to stay steady or lose a bit of weight since i wont be eating ala cruise, and we will be walking everywhere!
didnt do morning cardio since i had a friggin 2 hour conference call and didnt wanna have my first meal at noon, so i did cardio after my upper body workout. changed stuff up a bit, starting my first chest super set with flys, then to bench. it was amazing, so i think i'll alternate that in. also, i did incline DB curls which felt really good! gonna keep that in as well.
LC
meal 1 - 2 x BM burger, 1 tbsp BM ketchup
meal 2 - LC protein bar, 1/2 a shake
meal 3 - 2 x BM burger, 1 tbsp BM ketchup
meal 4 (post) - 2 chicken breasts, 1.5 cups white rice
meal 5 - 1 chicken breast, 1 tbsp BM ketchup
Day 9: Tues, Jan 13
today was supposed to be my day off, but i decided to do 20 mins of cardio on the bike anyways. i made a sweet potato sheppard's pie today and made it healthy, and it was friggin great!
woohoo to me!
MC day
meal 1 - BM burger, 1/2 cup rice
meal 2 - protein bar
meal 3 - some pineapple
meal 4 - sweet potato sheppard's pie. ELGB, onions, garlic, sweet potato
meal 5 - same as 4
this is for now. tomorrow will be a high carb day, and then back to low on thursday.
ok i apologize (to who? no one except me and tracy use this lol) for slacking on the posts this past week/weekend. here is a bit of a summary of last week, this weekend.
i missed a day on wednesday which wasnt that bad as i worked out on my day off. this meant i did legs on thurs and upper body again on friday. this went really well and my upper body routines are really turning out good! i will say that my cardio in the am had been slacking a bit, and running was very low. i wanna pick it up this week.
this weekend was pretty shit. saturday was a cheat meal with mary, which ended up messing up the whole day as i wasnt hungry at all lol.
sunday was bad too as the day started out alrite with a good breakfast, but we spent 7 hours at the boat show and my parents wanted to hit a buffet afterwards. boo!!!
i will say tho that i am noticing changes still in all the small ways. lifting my weights off of the ground is easier as there is not as much gut in the way. same with tying my shoe. i dont get as winded doing things and my jeans that were tight are getting loose again. i need to use a belt again!
things are looking up and i hope by the end of hte month i will be down 10lbs at least. that will put me only 7 lbs away from hitting my march 15 goal, which would be 1.5 months away. easily attainable!
Day 15: Mon Jan 19/08
so today was an upper body day and i did not get to do cardio in the am again, so i did it after my workout, which is the other of the 2 best times to do cardio. i find that i will stick to flys as my main chest exercise as i seem to really be feeling it. i will try on friday, lowering the incline uprights and reversing them so at the top of every bench press rep, i have to push up against the uprights. i will use that as my main exercise.
for back, i find that bentover rows are getting a bit too tedious. i tried pulldowns but my attachment wont be able to handle any significant amount of weight. i gotta see what other options i have with back.
im keeping my same shoulder choices, with seated lateral raise as my main, and db upright rows as my second.
i tried something new with bi's today, using the 35lb plate for 2 sets of 12, and then the 50 lb plate for 2 sets of 6-8. my forearms and bi's were killing! im totally gonna use this. as my secondary, i used a zottman type grip on the 35lb plate which topped off my bi's and forearms. good stuff!
tri's i just finish with 3 - 5 sets of close grip bench presses. if i can fix my cable attachment, i can start doing pressdowns again.
another great thing that is happening is my running is getting better.... sorta. i am able cardiovascularly to sustain my pace and not tire out. but, my legs just aren't there yet. im gona keep pushing it and try to keep my legs up to pace, but i think it'll take some time. no matter, just gotta push it out!
LC day
meal 1 - steak, 2 scrambled eggs, half a potato
meal 2 - low carb protein bar
meal 3 - protein shake
meal 4 (post) - chicken fingers and that's it.
meal 5 - 1/2 portion chicken fingers plain
meal 6 (wake up at 3am) - protein shake, 1 tbsp PB
I PROMISE THAT I WILL WAKE UP EARLY TOMORROW TO DO AM CARDIO!!!!!
The post isn't as much fun when no one else is writing on it. I'll get back to the post. This is my last week of skating (YAY!)
i'm going to start contributing now...my cousin's wedding is 4 months!!!
come back rob!
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