rbdl's shrinking...

[rbdl]

OK, a little info. My goal for this journal is to first lose 15kg (33 pounds) without losing any muscle, and then bulk back up around 10kg (22 pound) without adding much fat. My ideal end weight would be about 88kg (195 pound) at about 12% body fat.

What are my current stats?

Well, I'm 31, 5'8" and weigh about 93kg (205), I'm guessing that I am about 25% body fat.

As of the 1st November 2006 I weighed 101kg (223) and have been working hard since then to drop this weight. Now that I'm near the halfway mark I am doing this journal to keep my motivation up.

How am I going to lose 15 more kilos?

Don't eat ****, lift heavy, and do enough cardio.

Diet

Diet wise I'm eating around 2000 calories, maybe a bit less, spread over 5 meals. I've cut out all junk food and sugary drinks - I only drink water now. Food is healthy, but I'm not obsessing over every little thing. Here is a typical day:
Breakfast - 1 cup oats, 1 scoop ON Rocky Road, 1 cup no fat milk, 1 banana
Snack - 1 tin tuna, 1 banana
Lunch - 2-3 sushi rolls, usually tuna or chicken
PW - 2 scoops ON with water and tbs dextrose
Dinner - Steak or chicken with salad or veges.

Friday and Saturday nights I have a bit of a cheat, usually something nice like thin woodfired pizza, or Thai or something. I haven't had any bad junk food for a while and don't plan to.

Workout

I have been lifting, semi-regularly for the last 12 months and have built up some ok strength. Nothing great. I used to do a 3 day split, chest/tris, back/bis, legs/shoulders - but more often then not I would miss the 3rd day.

From now on I will be doing the popular Rippetoe's starting strength routine.

Cardio

I will be doing 25 mins low intensity after my workouts on the elliptical, and on my days off from lifting will be doing 5km/35-40 minute jogs. This will also be fairly low intensity, using my heart rate monitor I will be keeping my heart rate below 145bpm.

I started rippetoe's 2 weeks ago and will fill in my progress from that point. If you see anything you feel I'm doing wrong, let me know. Thanks.

[rbdl]

Week 1

Weight = 94kg (207 pounds)

Day 1 - Workout A

Squats - 100kg (220) - 3x5
Bench Press - 70kg (154) - 3x5
Dead Lift - 80kg (176) 1x5

30 minutes low intensity cardio to finish.

First day on rippetoe's went well.

[rbdl]

Week 1

Day 2 - Workout B

Squats - 102.5kg (182)
Standing Military Press - 30kg (66)
Pendalay Row - 40kg (88)

Plus 30 minutes of cardio.

This was the first time I've done the military press and pendalay row, so hopefully the weights will increase without too much of a problem. I have an old shoulder injury from playing too much tennis, I hope the military press won't aggrivate it.

[rbdl]

Week 1

Day 3 - Workout A

Squats - 105kg (231) 3x5
Bench Press - 72.5kg (160) 3x5
Dead Lift - 90kg (198) 1x5

Plus 30 minutes cardio.

Am happy with my first week, squats, bench, and deads all increased. Bench press has given me a little bit of shoulder pain.

[rbdl]

Week 2

Weight = 93kg - down 1kg.

Day 1 - workout B

Squats - 107.5 (237) 3x5
Military Press - 32.5kg (72) 3x5
Pendalay - 50kg (110) 3x5

Plus 30 mins cardio. All good.

[rbdl]

Week 2

Day 2 - Workout A

squats - 110kg (243) 3x5
Bench Press - 75kg (165)
Dead Lift - 100kg (220)

Plus 30 mins of cardio.

[rbdl]

Week 2

day 3 - Workout B

Squats - 112.5kg (248) 3x5 -- OK, starting to get tough now.
Military Press - 35kg (77) 3x5
Pendalay - 55kg (121) 3x5

Plus 30 mins of cardio

[rbdl]

Week 3

Weight = 94kg -- up 1 kg, WTF?? I was good last week, what's going on? I'll weigh myself again tomorrow.

Day 1 - Workout A

Squats - 115kg (254 pounds) That was hard, hope I can increase again next time.

Bench press - 77.5kg (171) this was hard as well, could only do 3 reps on the last set. I was worried I was going to pin myself under the bar.

Dead Lift - 102.5kg (226) This felt very heavy too, but I should be able to keep increasing. My shins were bleeding after this, must have looked funny.

Plus 30 mins cardio.

I don't know how I put on weight last week, must be just water. I haven't been missing any cardio or eating the wrong things. I'll check again tomorrow. Put me in a bad mood for the rest of the day though.

I have been having a bit of shoulder pain, but nothing too bad. Hopefully it will stop soon. I did more warm-up sets on the bench press today.

[rbdl]

Week 3

Day 2 - Workout B

Squats - 115kg (254 pounds) 3x5 - tried to increase but couldn't only got 3 reps in the first set so I went back to my previous weight.

Military Press - 37.5kg (83lbs) 3x5

Pendalay Row - 57.5kg (127lbs)

skipped cardio because I was pissed off about the squats. Weight is back to 93kg, meaning I didn't lose any weight last week.

[Richie_Awesome]

Great luck!

What does rbdl stand for? anything important?

btw...look into these two supplemetns if you have time :)

http://www.bodybuilding.com/store/ast/multi-pro.html

http://www.bodybuilding.com/store/now/golden.html

the flax seed is awesome :P

[rbdl]

Great luck!

What does rbdl stand for? anything important?

btw...look into these two supplemetns if you have time :)

http://www.bodybuilding.com/store/ast/multi-pro.html

http://www.bodybuilding.com/store/now/golden.html

the flax seed is awesome :P

Thanks for the input. rbdl doesn't stand for anything, just random letters, but I use it for everything online.

[rbdl]

Week 3

Day 3 Workout A

Squats - 3x5 115kg (254 pounds) hasn't changed since monday, still feels really tough. will see how i go next week.

Bench - 3x5 77.5kg (171) Same as monday as well but managed to complete the 3rd set, although I think my for suffered a little. Will do this weight again next time.

Dead Lift - 1x5 105kg (231lbs) Managed to increase again, felt good.

Plus 30 minutes of light cardio.

Not a bad week, I don't think I ate enough calories this week and that may be why I struggled on some of my lifts. Hopefully I've dropped some weight this week, I'm thinking of doing HIIT on my off days next week. But now, it's time for 2 days of rest. Enjoy your weekend.

[rbdl]

week 4

day 1, workout b

ahh mondays, worst day of the week.

Squats - 3x5 117.5kg (259lbs)
Military Press - 3x5 40kg (88lbs)
Pendalay - 3x5 60kg (132)

+25mins of cardio

I was really happy with todays effort, I managed to increase all my weights including squats. The final rep of the final set of squats was really tough, I thought I was going to fail but managed some how to get back up.
My measurments for waist and chest were 1cm down on a couple of weeks a go as well, so I'm pretty happy with that.

[rbdl]

week 4
day 2, workout A

Squats 3x5 117.5kg (259lbs)

Bench 3x5 77.5kg (171)

Deadlift 1x5 107.5kg (237)

Squat felt stronger today but I struggled on the bench for some reason. Cheated a bit on my last rep by not bringing the bar all the way down. Dead lift was good though. Didn't do cardio because i was buggered.

[rbdl]

week 4
day 3, workout b

Squats 3x5 117.5kg (259lbs)

Military Press - 3x5 40kg (88lbs)

Pendalay - 3x5 60kg (132)

+25mins of cardio

Kept my lifts the same today but really concentrated on good form. I made sure my squats were as low as i could go, and that i wasn't arching my back in the military press. Felt good. I have had shoulder pain this week though, it seems to happen after bench presses. Happy with todays effort, hopefully i can increase the squats next week.

My weight didn't drop again this week even though my diet has been clean. I think I'll give up on the scales for a while and just keep working hard. I don't it to get me down.