s1ck of being fat and ugly...

[anab0lic_]

Time to do something about it.

My waist has over the last few years balloned up to 38 or so inches my face is chubby in the cheeks and i have several chins when i pull my head back i cant even bring myself to look in the mirror sumtimes, i am a mess.... I need to get rid of this ugly **** its depressing the hell out of me killing my confidence.

Gonna use this to keep myself on track and record progress, i probably have a good 25lbs or so to loose.

I have a fast metabolism which may help me with all of this, well i hope so anyway.

Plan is 2x gym a week to try maintain strength and 3 -4 x cardio a week. Diet wise im gonna just do my best to eat as clean as i can and keep calories arround 4000 a day maybe slightly more on gym days.

lets get it done, updates daily. measurments weekly.

[anab0lic_]

damnit wanted to gun run today but legs not fulley recovered from my 'ego squat' that i will never ever do again.

[apdunshiz]

I lost 70 lbs...

I had a sub teacher for one of my classes yesterday. The subs look at the pictures from last year school pic, and call off names. She called my name off, and i said "here" and rose my hand. She's like. That's not you. I'm like, "yeah it is"...i laughed. She then said congrats to me.

And, actually, i had the courage to talk to a girl (2 years younger than me), and we are going to a movie tomorrow night. First time, in my entire life, a girl said yes. She seems interested in me too lol.

[xvicknumber7x]

I lost 70 lbs...

I had a sub teacher for one of my classes yesterday. The subs look at the pictures from last year school pic, and call off names. She called my name off, and i said "here" and rose my hand. She's like. That's not you. I'm like, "yeah it is"...i laughed. She then said congrats to me.

And, actually, i had the courage to talk to a girl (2 years younger than me), and we are going to a movie tomorrow night. First time, in my entire life, a girl said yes. She seems interested in me too lol.

DO WORK SON

[anab0lic_]

good job man.

and yea i look nothing like i used to a few years back when i was lean its amazing how different u look when u lose all tht flab from yoour face etc.

thanks for some motivation.

My leg is still not 100% i may have to do something other than running as my cardio for the time being. hmmm

[holdingfast]

Let me footnote your battle with mine. I'm currently 207 pounds @ 33% bodyfat. My stomach is the classic beer belly, I have love handles, my chest is flabby as crap, and my face is chubby as well.

Here's the way I look at it. As chubby as I am, it can only get better, yeah? I've spent my last two years woofing down as much fast food, ice cream, beer, soda, etc as I POSSIBLY could because I just loved it so much. Finally, I'm tired of it, so now my diet is all healthy, I started lifting recently, and I do cardio weekly.

Worst case scenario, people like me and you will currently get faster results than those who have been doing it for awhile. We have nowhere to go but up. Rock n roll. :)

[_tehOak]

How's the work going?

[anab0lic_]

must update this 2moro

[anab0lic_]

ok so updateeeeeeeeeeeeeee.

I have done 1 cardio session since starting this journal which is pretty pathetic tbh. I have been wanting to go running but my left leg is still giving me grief. So ive been looking at other things i can do instead, I was gping to go swimming but im pretty ashamed of my body right now and walking around topless by the pool would be for me humiliation... so i think that ideas on hold for a while. I think im just going to stick with cardio bike/ ep machine and stuff that is low impact for the time being untill my leg heals up then start doing HIIT style running/sprints. I seem to be down 2lbs since last weigh in not sure what thats about, maybe lost a little bit of fat from my 1 measly cardio session haha. Have decided to try hire the services of a fairly well known/respected online trainer to help me make the most of my time doing this, not sure whether i will be taken on just yet though.

Anyways i need to get my fat ass down the gym and go do some more cardio. Will do best to keep this thing updated regually.

[anab0lic_]

Let me footnote your battle with mine. I'm currently 207 pounds @ 33% bodyfat. My stomach is the classic beer belly, I have love handles, my chest is flabby as crap, and my face is chubby as well.

Here's the way I look at it. As chubby as I am, it can only get better, yeah? I've spent my last two years woofing down as much fast food, ice cream, beer, soda, etc as I POSSIBLY could because I just loved it so much. Finally, I'm tired of it, so now my diet is all healthy, I started lifting recently, and I do cardio weekly.

Worst case scenario, people like me and you will currently get faster results than those who have been doing it for awhile. We have nowhere to go but up. Rock n roll. :)

Totally agree bro, lets do this !

[anab0lic_]

had a nice little workout earlier. Did 25 mins on the cardio bike first 15mins was just at normal pace, then last 10 I kinda did it HIIT style doing 30 second intervals on high hill setting going all out then 1 min normal pace at half the hill setting, think i pissed off a few people constanty hitting the hill change button though (makes a loud beeping sound.) Workout kicked my arse, think i will train this way for a while see how things go... try work my way up to doing the whole 20-25 mins HIIT style.

****ed up with my diet just now though I really need to learn how to resist the temptation of foods that are just gonna make this whole journey alot longer... mum was cooked a curry which isnt the worst kinda food you can have, but still not really ideal for what im trying to achieve right now.

[anab0lic_]

need to spine stretch 4-5x a day

[CamKeo]

Good luck man, keep us updated with your progress.

Repped.

[anab0lic_]

Good luck man, keep us updated with your progress.

Repped.

Thanks bro.

Gonna hit the gym later, then more cardio tommorow morning.

[anab0lic_]

think ive found a way to solve my back problems just lie on back on hard floor for several hours, seems to straighten things up.

[TheDukeUSMC]

Nutrition Forum: The Best of Threads
http://forum.bodybuilding.com/showthread.php?t=3717251

http://www.bodybuilding.com/fun/bbinfo.htm
Frontpage articles

http://www.bodybuilding.com/fun/bbmainnut.htm
Nutrition Article Database

http://www.bodybuilding.com/fun/bbin...icsofNutrition

Basics of Nutrition

http://forum.bodybuilding.com/showthread.php?t=3768961

Losing Fat Best of

http://forum.bodybuilding.com/showthread.php?t=6742591

Sports Training Best of

[anab0lic_]

^^ thanks will read up on most of that when i get a chance.

Had a nice little gym session earlier kind of a full body workout minus legs because of injury I'm still carrying, was supposed to be cardio-ing today but have been real busy so, gonna set my alarm real early for tommorow and get down there... Diet has been good lots of proteins and healthy fats and not too many carbs I may however still be eating too much I guess ill find out over next few weeks.

[xXBoStErXx]

Bro I recommend finding out exactly how many calories you should be taking, and not ball parking it. It's hard to have a diet, and you should follow it strictly than have an off day a week to reset yourself. I was fat once too, and that worked for me. Calculate your needs follow it and its like math 222-2=220 lol and it just keeps going down

Well good luck bro .

[BrianRobins]

You just have to stick with it, good luck.

[anab0lic_]

Bro I recommend finding out exactly how many calories you should be taking, and not ball parking it. It's hard to have a diet, and you should follow it strictly than have an off day a week to reset yourself. I was fat once too, and that worked for me. Calculate your needs follow it and its like math 222-2=220 lol and it just keeps going down

Well good luck bro .

Im not ball parking, Im taking in around 3500 a day (fast metabolism) But im not very active at all at the moment other than gym, so that number might need come down some. Most of the 'experts' say to not drop calories down too low to soon so thats what im doing for now. =]

Must remeber to weigh in tommorow morning post morning piss.

Leg STILL injured so more bike cardio this week.

[wallercp]

I'm not sure if this statement applies to all weight groups, but it's unhealthy (at least for me) to lose more than two pounds a week.

Keep us posted! You may also want to photograph your progress. I've found that this is a good motivational tool. Keep up the good work and keep thinking positively!

[anab0lic_]

Oops looks like cals need to come down a tad still... weighed in the same today as last week. Thought I was eating a bit too much, oh well at least i didnt gain any :P

So gonna bring down calories to 3000 a day, lets see how this goes... of to gym in a min to do my cardio :) And godamn its hot today!

[anab0lic_]

I'm not sure if this statement applies to all weight groups, but it's unhealthy (at least for me) to lose more than two pounds a week.

Keep us posted! You may also want to photograph your progress. I've found that this is a good motivational tool. Keep up the good work and keep thinking positively!

yep thats around about what im aiming for 1-2lbs fat loss a week. So I guess Im gonna be at this for a good few months.

Will try take some pics later.

[anab0lic_]

Actually kind of as good thing that I maintained weight this week has made me realise that I dont need anywhere near as many cals as i thought when I was bulking not so long ago, what the hell was I doing eating 5000+ calories a day LOL. No wonder Im such a fat bast right now. I sware I used to need more perhaps my metabolism is finally starting to slow down a bit... I guess my current routine of sitting round house all day doesnt burn much energy...

Anyways off to the gym :P

[wallercp]

Good to hear that you're off to the gym! Yes, I was wondering about your caloric intake as well. Keep up the good work!

[anab0lic_]

Good to hear that you're off to the gym! Yes, I was wondering about your caloric intake as well. Keep up the good work!

Will be down there tommorow to working my butt off. ;D

Yea think Im at around about the right ammount of calories now, feeling myself get quite hungry between meals.

Was a good day today cardio went well ate pretty much 100% clean, more of the same tommorow hopefully :P

Wish my damn leg would fix itself though :(

[anab0lic_]

hmm shall I gym it up today, legs are kinda stiff from yesterday, interval cardio kinda kicks your ass...

[anab0lic_]

Decided to goto the gym in the end. Was planning on doing more bke cardio but my legs were stiff from yesterdays session, which meant I could barely pedal.. so I ended up doing 20 mins HIIT on the rowing machine. Think ill take tommorow off rest up and recover.

Leg seems to be slightly better today, fingers crossed maybe another week I can start running and squating again.

Need to go stock up on food supplies later running low on stuff and relying too much on protein powder at the moment.

[anab0lic_]

feel kinda beat up today. Glad to be having a rest day.

[anab0lic_]

I think I messed up yesterday, I wanted to see what would happen if i took my cals even lower and feels like I lost some LBM aswell as some fat, feel kinda weaker this morning... I was just gonna drop cals to around 2500 but think I miscalculated a few meals and prob ended up eating closer to 2100.. I had hunger pains throughout the entire day should have listened to my body. Oh well this is my first time cutting properly mistakes are bound to happen, learning from them is what matters :P

Gonna hit the gym today do some weights and a slight 'refeed.' Might chuck in some low intensity cardio at the end.

[anab0lic_]

Nice little gym session earlier lost strength on a couple of lifts but nothing serious.

I was gonna do some cardio at the end but when I got on the bike my legs were pretty dead, better of going down tommorow and going all out with HIIT me thinks.

[anab0lic_]

Hmm might need to make some adjustments at the end of this week.. think I might be losing weight TOO fast.

Going down gym in about an hour get a nice HIIT sesion in then im taking a couple days off, if i was to guess my weigh in weight at end of the week id say im down about 4lbs which is too much for 1 week, lets see what scales say come sunday...

[anab0lic_]

nICE RELAXING DAY OFF TODAY!

[anab0lic_]

Sunday weigh in today 199.6lbs :O

[anab0lic_]

back to work today just got in from an intense HIIT session. Was doing a bit of reading up on HIIT and turns out that I had my work sets>active recovery sets set out wrong.

Acording to here: http://forum.bodybuilding.com/showthread.php?s=&threadid=119857

You need to have 1:3 ratio for intnsity Vs active recovery intervals and a 1:2 ratio time spent Intense VS rest.

Maing those adjustments today definately made it alot harder...

I was weaker though on the rowing machine today so some of that 7.5lbs ive lost is definately muscle... Dont want to continue losing strength like that so need to be a bit more carefull with diet.

Seems like leg might be FINALLY recovered, I notice only a very slight soreness in it today, 2 days I just had off was probably just what it needed.

Need to go stock up on food supplies now...

[Shhmmooove]

Good luck. See it through.

[anab0lic_]

Good luck. See it through.

thanks i most certainly will :)

[anab0lic_]

hmmmmmmmm.

[anab0lic_]

had a late night gym sesh last night... strength seems to be maintaining which is good.... early morning HIIT session on the cards tomorrow...

[anab0lic_]

mgd27CjyEaY

[anab0lic_]

when lackin motivation:

http://forum.bodybuilding.com/showthread.php?t=5479473&page=146

[anab0lic_]

Ok time to update.

Acording to the scales this morning ive only lost half a pound this week, actually im not sure thats accurate because i can't remember if i took the measurements before with or without boxers on and that seems to make another half a pound difference lol... So ill take them withot from now on. I havnt done anything for the last few days because I really want to get my leg fixed and I belive doing HIIT whilst injured is interupting the healing process even though I don't feel any strain whilst excercising it doing those movements. So ive taken the last few days off and will take however long is needed till its healed up. Thats probably the reason for this weeks lack of weight loss, that and the fact I cheated a coule times during the week.... must stay more focused on diet when I get back to it. God damn mum keeps buying takeaways and making food tht taste so good that I really need to avoid till im lean....

[anab0lic_]

Injury feeling a bit better, should be able to get back into things real SOON.

[anab0lic_]

Holy ****,

Today I weighed in at 192.4lbs, which on paper sounds good but actually I've lost a fair bit of muscle it seems... I made the mistake of thinking I can 'beat the system' and accelerate my fatloss by dropping calories even further which has resulted in too much muscle going along with the fat. I see why now people say dont lose anymore than 1lb a week... Oh well this has all served as a learning experience I guess, much like my recent failed bulks and injury I suffered from sloppy form squating. When I come to do a cut next time round I will have to show alot more patience than this attempt. I dont even wanna know how much my strength as dropped but ill be finding out tommorow as I hit the gym several lbs lighter and de-trained. Hopefully this lost muscle can be regained quickly via muscle memory.

So I need to take my calories back up to like 2300 a day otherwise Im going to lose even more LBM and end up looking like a starving etheopian...

I may actually spend a week in calorie surplus and try and rebuild some LBM/strength cos i feel weak as **** right now, then go back to cutting but take things alot slower.

My injury still seems to be nagging me, which is really frustrating.... However I have found some methods that might be worth a try to speed up the recovery process.

[Braindrop]

Hah. Everyone on a cut does this at least once. :)

"If 1800 cals are good, then 900 must be good x2!"

Glad you figured it out now and not 30 pounds of lost muscle later...

[anab0lic_]

http://img444.imageshack.us/img444/9702/beatles2020sgt20peppereb6.jpg

The Beatles were a pop and rock group from Liverpool, England who are recognised for leading the mid-1960s musical "British Invasion" into the United States. Although their initial musical style was rooted in 1950s rock and roll and homegrown skiffle, the group explored genres ranging from Tin Pan Alley to psychedelic rock. Their clothes, styles, and statements made them trend-setters, while their growing social awareness saw their influence extend into the social and cultural revolutions of the 1960s.

The Beatles are one of the most commercially successful and critically acclaimed bands in the history of popular music. In the United Kingdom, The Beatles released more than 40 different singles, albums, and EPs that reached number one. This commercial success was repeated in many other countries; their record company, EMI, estimated that by 1985 they had sold over one billion records worldwide. According to the Recording Industry Association of America, The Beatles have sold more albums in the United States than any other band.

In 2004, Rolling Stone magazine ranked The Beatles #1 on its list of 100 Greatest Rock & Roll Artists of All Time. According to that same magazine, The Beatles' innovative music and cultural impact helped define the 1960s, and their influence on pop culture is still evident today.

Let it be

4oZYqAeIdYk

Elanor Rigby

FxyJLxV0_-8

Here comes the sun

RuUhZxkr194

Hey jude

YXG83p2nkHw

Imagine

jEOkxRLzBf0

Lucy in the sky with diamonds

A7F2X3rSSCU

http://en.wikipedia.org/wiki/The_Beatles

[anab0lic_]

Hah. Everyone on a cut does this at least once. :)

"If 1800 cals are good, then 900 must be good x2!"

Glad you figured it out now and not 30 pounds of lost muscle later...

Hah yea man I think your right about that likewise for bulking...

[anab0lic_]

ooooooooooooook so time to get things moving again, ive just been eating well and while fat is coming off i could deff be speeding things up by cardioing it up daily. So time to make a dedicated push to lose the next few lbs.

Starting from tomorow...

[anab0lic_]

Wow I really suck at keeping journals updated.

Have just been doing low intensity cardio and keeping diet as clean as possible lately. Definately noticeable difference in the mirror, still lots of work to be done though.

Will weigh in tomorrow.

[anab0lic_]

down to 187.5lbs woop. Some is muscle though especially in legs due to not being able to squat at all from an on going injury, alot is fat too though, Ill be hitting gym later to muscle memory back some LBM and keep myself in a slight calorie surplus for a day and a half.