[OBF Contest Log] From Fat to Fit!

[GettingfitAgain]

38 years old started working out 2 months ago and lost 20 lbs already. Was 243.5 lbs at my heaviest.

Also in an office Biggest loser contest. Started at 238.6 lbs (with clothes) and last weigh in at 227 lbs (March 5th, 2010). Currently in the lead 5% loss.

Starting stats March 6th, 2010
5'10"
223 lbs
44" hips
45" waist
7" wrist
11" forearm

BF% calculation from http://www.bmi-calculator.net/body-fat-calculator/
33.2%. 222x.332= 73.7 lbs of FAT. LBM = 148 lbs

DB Bench Press 60lbs x 10 reps (each hand 120lbs total)
Dips with 100 lbs assistance x 10 reps (0 unassisted)
Pull ups with 145lbs assistance x 10 reps (0 unassisted)

Current Stats
Will update as each week progresses

Tools used for tracking
I track each workout on my phone then log it in www.zoho.com the online spreadsheet
I also track all calories and protein consumed in www.zoho.com (its free). This allows me to easily update from anywhere, home or work.
Body Fat calculation from http://www.bmi-calculator.net/body-fat-calculator/ (use this for rough estimate I know its not accurate)
BMR calculation from http://www.bmi-calculator.net/bmr-calculator/ (use this for rough estimate I know its not accurate)

Goals for contest
Lose 2-3 lbs per week
Gain 1-2 lbs muscle per month

Weigh 180 lbs
38" or less inch waist
Add 7 lbs of muscle (148 to 155 LBM)
<18% BF

20 unassisted Dips
DB Bench Press 90lbs x 10 reps (each hand 180lbs total)
10 unassisted Pull ups

To be able to take shirt off at beach and not be captured by sea world employees!

Starting Pics
March 6th, 2010
Weight 223 lbs
Waist 44"

http://lh6.ggpht.com/_vcF_BfSzwT4/S5LyPw4okCI/AAAAAAAAACI/KSGYwAcdVRE/s800/DSC02199.JPGhttp://lh4.ggpht.com/_vcF_BfSzwT4/S5LyQBwZ9zI/AAAAAAAAACM/2djpMtyij0Y/s800/DSC02200.JPGhttp://lh3.ggpht.com/_vcF_BfSzwT4/S5LyQcX7AJI/AAAAAAAAACQ/S8GXZmAZSCA/s800/DSC02201.JPG

As contest progresses, the most current update photos will be posted below orginals for comparison

[GettingfitAgain]

Supplements

GNC Protein Powder 60g per serving (3 scoops) - I only take 1 scoop at a time (20g protein) and 100 cals
Fiber one tablets 2 a day
Benefiber 1 tablespoon added to a shake
For Men One a day multivitamen


Diet Plan

Approximate BMR is 2085 cals a day with stats as of March 6th, 2010
http://www.bmi-calculator.net/bmr-calculator/

Currently consuming around 1700-1800 cals a day, shoot for around 150g protein

Revising cals to 2085 cals(BMR) -500 = 1585 cals per day as of March 7th, 2010


Typical meal plan

Shake with banana for breakfast 200 cals, 20g protein
Yogurt 100 cals
Coffee 100 cals (usually add cream)
Egg 75 cals 7g protein
Coffee 100 cals
Lunch usually 300 cals, 20g protein
Protein Bar 270 cals, 20g protein
Dinner usually chicken or fish and veggies 300-400 cals, 30g protein
Pre workout shake 150 cals, 30g protein
Post workout shake 150 cals, 30g protein

Total calories 1745
Total protein 157g

[GettingfitAgain]

Workout Plan

3 days of lifting a week 3 days of cardio

Cardio days is 30 mins bike and 15 mins running


Workout A (chest and biceps)
DB press 3 sets 8-10 reps
Incline DB press 3 sets 8-10 reps
Dips 3 sets 10 reps
DB curls 3 sets 8-10 reps
DB concentration curls 6-10 reps
Abs knee/leg lifts 5x5 3 sets
Seated ab crunches 3 sets 10
20 mins cardio

Workout B (legs and shoulders)
Squats or leg press 3 sets 8-10
Leg extensions 3 sets 10
Leg curls 3 sets 10
Calf raises 3 sets 10
DB shoulder press 3 sets 10
DB shoulder lateral raises 3 sets 10
Abs (same as A)
20 mins cardio

Workout C (back and triceps)
Lat pull downs 3 sets 10
Rows 3 sets 10
DB shurgs 3 sets 10
Assited pull ups 3 sets 10
Tricep extensions with the cable 3 sets 10
Skull crushers 3 sets 10
Abs (same as A)
20 mins cardio

[GettingfitAgain]

Saturday March 6th, 2010

DB Bench Press 3 sets 60x10
DB Incline Press 3 sets 40x10
Dips (assisted 100 lbs) 3 sets of 10
DB Curls 3 sets 35x10
Concentration curls 25x8
Abs knee raises/extensions 3 sets 10 (5x5)
Abs seated crunches 50 lbs 3 sets 10

Bike 20 mins level 7

Diet
Good day consumed around 1700 cals, 180g protein

[GettingfitAgain]

Sunday March 7th, 2010

OBF Contest officially begins just uploaded photos!

Updating Cals per day to 1585 (2085BMR - 500) calculated from http://www.bmi-calculator.net/bmr-calculator/
Modifying shakes to 150 cals/30g protein pre and post workout

Squats 3 240x8
Leg extentions 3 sets 130x8
Leg curls 3 sets 95x8
Calf raises 3 sets 270x8
DB Shoulder Press 3 sets 40x8
Lifestyle shoulder press 3 sets 80x6
Abs (Knee/leg lifts 5x5) 3 sets

5 mins jogging (stopped after 5 mins HR too high)
30 mins cardio bike level 7

On target for diet today will probably be around 1600 cals 150g protein.

Considering doing 2 cardio sessions a day, one in the morning and one at night. I keep reading conflicting information on what this will do for muscle retention. I want to step it up a notch for 1) this contest and 2) a trip to flordia where Im hoping to lose 15-20 lbs (close to 200lbs) by April 4th. Ill give it a shot tonight and see what kind of impact it has on my strength and energy levels. Since I just started working out I am still seeing impressive gains for strength.

For example my DB bench press has gone from 40x10 (80 total) 3 weeks ago to 60x10(120 total) today. Going to bump up to 65-70 lbs (130-140) for 6-8 reps and see how that feels on next chest day.

[GettingfitAgain]

Monday March 8th, 2010

Note: Put in wrong measurement for hips its actually 41" which makes more sense or I wouldnt be able to fit in my 40" jeans.

Just noticed you cant edit posts after a certain time. Guess Ill just keep making new posts with current and starting stats. Ill make an effort to take pictures every Saturday for weekly comparisons.

Goal for this week:
<=220 lbs
65x8 DB press (130 total)
80x8 Dips (meaning using only 80 lbs assistance)
120x8 Pull ups(using 120 lbs assistance)

Will be a cardio day
45-60 mins on the bike level 7

Thinking of doing 15 mins of Abs on cardio day.


Monday weigh in for my work biggest loser contest

[GettingfitAgain]

Monday March 8th, 2010 Continued

Workout
45 mins on the bike level 7
Ab Knee raises/leg lifts 5x10 for 3 sets
Seated crunched 50x10 3 sets
30 crunches

Consumed 1600 cals, 140g protein

Think I have a good shot at breaking my next mini milestone, 220 lbs this week. I treat each 10lbs as a mini milestone. Gives me an obtainable short term goal so I feel like Im making progress.

Weighed in after getting back from the gym was 221.8. 2 lbs to go to break the 220 barrier.

Also want to note getting used to the decreased cal intake, no longer hungry during the day.


Workout #2
Cranked out another hour of cardio tonight at home on the elliptical.

[GettingfitAgain]

Tuesday March 9th, 2010

Consumed 1800 calories today.

Workout

Did Workout C today
Pull ups 85x6 (hit my goal for Pull ups this week).
Rows 85x9
Lat pull downs 120x6
DB shrugs 65 x 8
Tricep rope extensions 50x8
Tricep DB extensions25x8
Abs leg lifts 3x13

30 mins of cardio on bike level 7

Workout 2

60 mins cardio on elliptical

[GettingfitAgain]

My goal for the OBF Contest

This is how I looked 7 years ago. Im guessing around 15-18% BF.

http://lh6.ggpht.com/_vcF_BfSzwT4/S5b-OnndAII/AAAAAAAAADs/RRfTRRPP_Dg/s800/old%20me.JPG

[GettingfitAgain]

Wednesday March 10th, 2010

Morning weigh in 220.2 lbs, 31% fat on the scale. Down 3 lbs this week. Tomorrow I should break my weekly goal of < 220!

According to my calcutations I will be under 30% body fat when I hit 211 lbs. (LBM/.71) = 150/.71 for those nerds out there interested in the formula.

So to no longer be consider obese I would have to be 24% BF or less. 150/.76 = 197 lbs.

Description Men
Essential fat 2-5%
Athletes 6-13%
Fitness 14–17%
Acceptable 18–24%
Obese 25%+



Short Term Goal Tracker
<=220 lbs (220 lbs today) - Next short term goal <210
65x8 DB press (130 total)
80x8 Dips (meaning using only 80 lbs assistance)
120x8 Pull ups(complete!) - Next short term goal 75x8 Pull ups

Calories Consumed

Workout

60 mins of cardio on bike level 7

Workout 2

[GettingfitAgain]

Thursday March 11th, 2010

Consumed around 1900 calories yesterday. Passed out early didnt get a chance to update post.

Going to change my workouts to 6-8 reps. Once I hit 8 reps I will increase weight slightly.

Shooting for 1700 today

Short Term Goal Tracker
<210 lbs (current 220 - maybe by end of month)
65x8 DB press (130 total)
80x8 Dips (meaning using only 80 lbs assistance)
75x8 Pull ups

Workout
60 mins cardio on bike level 7

[GettingfitAgain]

Friday March 12th, 2010
Did my weigh in for my office biggest loser competition. Lost 3.5 lbs this past week. Total weight loss 6.87% (16 lbs) since 1/20/2010.

Prior to the contest I had lost like 5-8 lbs as I started dieting near the start of the new year.

Progress for my office competition
1/20 - 239.6 lbs (start)
1/29 - 235.2
2/5 - 233.4
2/12 - 233.4
2/18 - 232 (started lifting here)
2/26 - 230.2 (got serious on nutrition here)
3/5 - 227
3/12 - 223.6

Short Term Goal Tracker
<210 lbs (current 220 - maybe by end of month)
65x6 DB press (complete)
80x6 Dips (complete 70x6 today)
75x6 Pull ups

Workout
Chest/Biceps
30 mins cardio on bike level 8

[GettingfitAgain]

Saturday March 12th, 2010

Was a good week for diet and exercise. Today Im heading to a wedding so hopefully I dont binge too much :)

Weighed in at 218.6 today. Loss of 4.4 lbs for the first week.

Short Term Goal Tracker
<210 lbs (current 220 - maybe by end of month)
75x6 DB press (complete)
50x6 Dips (complete 70x6 today)
50x6 Pull ups

Workout
Workout B today

[jaguarhockey29]

Stay focused and you will succeed

[GettingfitAgain]

Stay focused and you will succeed

Thanks!

Sunday March 14th, 2010

Went to a wedding last night and had a few glasses of wine and a jack and diet. Didnt drink or eat excessively. I actually passed on the cake too!

Only 3 weeks to go till Disney with the fam. Hoping to break 210 by then. That will be a huge milestone since the elusive 200 lb mark will be within my reach!

Decided to bump up my cals some to around 1800-2000 a day. I started workout out with more intensity and need the energy. Ill keep it at this range and see how my weight loss continues next week.

I also changed up my workout some with the number of reps. Going to do a semi MAX OT type program. Bascially the same exercises I am currently doing just increasing the intensity where I can only do 6 reps. I did it yesterday and my legs are completely shot today. Would explain why the cardio this morning seemed so difficult :)

Workout

Bike 1 hour 25 mins level 8

[GettingfitAgain]

Monday March 15, 2010

Had a decent weekend. Only put on 1/2 lb and considering I went to a wedding and had a nice day out with the fam yesterday wasnt too bad :) Now to get back into the program and blast away the fat.

Yesterday I picked up some Fish oil and will take 2 capsules a day (the non fishy burp kind!).

Was considering integrating creatine into my program but want to do some more research on it. When I purchased my protein mix, it was part of a GNC stack that came with creatine and some other junk I dont take. Mostly concerned about the side effects like bloating.

Workout
Cardio bike 60 mins this morning

Going to do Workout C tonight with friend, should be interesting :)

Just did workout C with friend, hes going to be sore hehe.

[GettingfitAgain]

Tuesday March 16, 2010

Had a good workout this morning. More importantly my scale said I was finally under 30% body fat!

Workout

60 mins on the elliptical level 7

[GettingfitAgain]

Wednesday March 17, 2010

Finally feel like Im getting over my sinus infection. My body was worn out and I slept last night from 8:30pm to 6:30am this morning. Ill hit up the cardio tonight.

My back and forearms are sore today. Guess I got a really good workout on Tuesday :)

Yesterday a co-worker came into the office and said I lost alot of weight. Said I looked like I lost 30 lbs (only 25 so far) and she can really notice it in my face. That felt good. I am also noticing my body slimming down some since I started working out hard the past few weeks. Ill take some pictures on Saturday.

Also saw this interesting url on another forum for pushups.

http://www.hundredpushups.com/

I just did 12 so I have a long way to go.

Lets see if it works. After 6 weeks I should be able to do 100 pushups. As a motivator I just started a pushup contest in the office from 6 weeks from now. The person that does the most pushups wins!


PS - Happy St. Pattys Day!

Workout
60 mins cardio elliptical

[GettingfitAgain]

Thursday March 18, 2010

Tomorrow is my weekly weighin for my office contest. I think Ill be down another 2 lbs. My back and forearms are still sore from Mondays workout. Tomorrow Ill do chest and bis.

Last night I did the first day of the 100 pushup program. Hopefully at the end of 6 weeks Ill be close to 100 consecutive.

Workout
60 mins on the bike level 8

Short Term Goal Tracker
<210 lbs
75x6 DB press
50x6 Dips
50x6 Pull ups

[GettingfitAgain]

Friday March 19th, 2010

Last night I did a chest/bi workout and 60 minutes of cardio. Also had 2 slices of delicious pizza and chicken cesar salad yum yum. (prob like 1000 cals in that meal hehe).

Pushups warmup set - 14 woot haha
DB presses 3 sets
DB incline presses 3 sets
DB fly 3 sets
DB curls 3 sets
Crunches

Workout
60 mins bike level 8

Also had my office contest weighin today. Down another 3.6 lbs to 220lbs (with clothes)

[GettingfitAgain]

Saturday March 20th, 2010

Great workout today! Did legs/shoulders split with friend so we really pushed ourselves along with 25 mins of cardio at the end.

Today Ill put up some 2 week progress pictures. Lost 7 lbs so far since start of the OBF 2 weeks ago.

Ahh how nice it will be to hit sub 200. Ill finally be considered overweight and NOT obese lol.

[GettingfitAgain]

Progress Pictures

Lost 7 lbs so far

March 6th, 2010 picture compared to March 13th, 2010
http://lh4.ggpht.com/_vcF_BfSzwT4/S6UpLkmAufI/AAAAAAAAAFc/z2l0m_7lh6I/s800/march6.jpg
http://lh5.ggpht.com/_vcF_BfSzwT4/S6UpLbYme1I/AAAAAAAAAFY/KB_e6O_HN9Q/s800/march13.jpg

http://lh6.ggpht.com/_vcF_BfSzwT4/S5LyPw4okCI/AAAAAAAAACI/KSGYwAcdVRE/s800/DSC02199.JPGhttp://lh4.ggpht.com/_vcF_BfSzwT4/S6Ur37oT8VI/AAAAAAAAAF4/7q8xmANuNfc/s800/DSC02216-1.JPG

http://lh4.ggpht.com/_vcF_BfSzwT4/S5LyQBwZ9zI/AAAAAAAAACM/2djpMtyij0Y/s800/DSC02200.JPGhttp://lh5.ggpht.com/_vcF_BfSzwT4/S6UvQLCP1kI/AAAAAAAAAGc/lUV1W1KKFCw/s800/DSC02217-1.JPG

http://lh3.ggpht.com/_vcF_BfSzwT4/S5LyQcX7AJI/AAAAAAAAACQ/S8GXZmAZSCA/s800/DSC02201.JPGhttp://lh6.ggpht.com/_vcF_BfSzwT4/S6UvQe1HcyI/AAAAAAAAAGg/Do8B_IFqkHM/s800/DSC02218-1.JPG

[cawiau]

Awesome job so far bro, keep kicking ass:D

[GettingfitAgain]

Awesome job so far bro, keep kicking ass:D

Thanks man, your story is incredibly motivating as well! I know its only 2 weeks but I can see a slight difference in the amount of fat and folds on my body already.

Im just glad I joined this contest and took pictures, I cant wait to see the new 'US' after the contest. At this current rate of transforming, I should hit my goal of 180-185 by the content end.

That will be dramatically different before/after shots :)

Sunday March 21, 2010

About to hit the gym and do some cardio to loosen up my legs. They are getting stiff/sore from yesterdays great leg workout. Having a partner really pushes you hard. Would be nice to have someone to lift with everyday, I could imagine how much better your gains would be.

[GettingfitAgain]

Monday March 22, 2010

Did workout C today and 25 mins on the bike. I also finished week 1 day 2 of the hundred pushup program. Just one workout later I can do more pushups than the first day so it appears to be working pretty well. Lets see how many I will be able to do after week 2.

2 more weeks till Florida! Definately can use some fun in the sun with the family. Give my mind and body a rest.

[GettingfitAgain]

Tuesday March 23, 2010

Did 1 hour 20 mins of cardio this morning. Said I burned 800 cals. Need to step up my game. Havent lost any weight this week so far. Ive had a few too many extra calories the past 4 days :)

Tonight I a going to do Week 1, day 3 of the hundred pushup program.

[GettingfitAgain]

Wednesday March 24th, 2010

Did 45 mins of cardio last night and just finished up another 60 mins this morning on the bike level 8.

I watched clips of that documentary, I want to look like that guy and noticed he used creatine in his pre and post workout shakes. Im considering to pick up a batch today when I get more protein powder.

The only concern I have is the water weight gain not because Im concerned Ill gain fat but extra water which will mess up my office contest :) We have 5 more weigh ins for the contest then Ill definately use the creatine as part of my supplements.

I may also switch to a 4 day workout plan and separate my legs and shoulders. This will let me focus on my shoulders more which I feel is lagging.

[GettingfitAgain]

Thursday March 25, 2010

Did a shoulder workout last night followed up by 15 mins of cardio.

DB presses
DB lat raises
DB upright rows
DB forward raises

Tomorrow is my office contest weigh in, I plan on doing cardio tonight and tomorrow morning :) Only 5 weigh ins to go.

[tjwoody]

I like this log, the detail and the weight loss! sub'd! Good luck. I am in same boat, 27% BF. Lil taller then you, but I am sitting around 229lbs so very similar!

Do you worry about the disney trip..as far as what u will be eating? Will u be excersing while on vacation?

I got a vegas trip planned in April and I am VERY worried! :)

[GettingfitAgain]

I like this log, the detail and the weight loss! sub'd! Good luck. I am in same boat, 27% BF. Lil taller then you, but I am sitting around 229lbs so very similar!

Do you worry about the disney trip..as far as what u will be eating? Will u be excersing while on vacation?

I got a vegas trip planned in April and I am VERY worried! :)

Thanks!

I'm going to really step up my lifting routine and decrease my cardio. Trying to avoid the skinny fat look when I lose more weight.

Im currently doing a 3 day split (listed on third post) but going to switch to a 4 day split and separate my Leg/Shoulders into their own workouts.

Chest/Triceps
Back/Biceps
Legs
Shoulders

This will let me focus more on my shoulders which is really lagging right now and holding back my upper body lifts.

Now that I am going to lift more, I added creatine to my daily supplements in addition to Jack3d pre workout supplement. I read some good reviews on J3D and my workouts lately have been sub optimal so hopefully this will increase the intensity some.

For the Disney Trip, the resort we are at has a gym and I plan on working out every day (cardio + lifting). I should get enough cardio from all the walking though anyway.

I dont plan on drinking and will watch my cals. This is all in theory though :)

Also completed Week 1, workout 3 of the hundredpushup.com program. Tonight Ill do Week 2, workout 1 and post an update. I started at 12 pushups at week 1, day1. I can probably do 20 now, I did 15 as part of one of my sets so Im definately getting stronger.

Edit: For my diet at Disney, I plan on picking up a tub of protein powder to keep my protein intake up and eating clean (salads and stuff). Ill bring my creatine with me, hopefully security at the gate doesnt take it :)

[GettingfitAgain]

Just finished up my leg workout after taking 1.5 scoops of Jack3D.

Have to say it gave me a rush of energy and I was able to beat my maxes on all lifts. I also finished up my cardio with elliptical for 30 mins on level 8, usually I do 7.

I had more than enough energy to do another 30 mins but I stopped since I only do 30 mins of cardio after a workout.

Squats went from 270 to 320
Leg extensions 250 to 270
Leg curls 140 to 145
calf raises 310 to 320
Abs leg lifts 3x15

Tomorrow morning I plan on doing some cardio so Ill take another scoop beforehand to see how it continues to perform.

Before hopping in the shower I cranked out 20 pushups so I went from 12 to 20 pushups this week, an increase of 8 in a week. Shooting for 50+ consecutive by end of April.

[tjwoody]

All sound great man.

Thats my split right now, 4 days. Sometimes I move calves into shoulders. Cardio is done min 3 times per week and core/abs least twice. I do try 5 times per week cardio depending on time.

Sounds like a good plan for Disney. My vegas trip I am worried cause I am sure I will be drinking....which I decided 6 weeks ago I was not drinking for a bit and I havent. Feel better too :)

Good luck

[GettingfitAgain]

Friday March 26, 2010

Had a good cardio session today. Took another scoop of Jack3D this morning and did 1 hour of elliptical on level 8 (usually 7) and 15 on the bike to cool down.

Ill be doing my office biggest loser weigh in today. 5 weigh ins to go. Still shooting for 200 lbs (no clothes) by May 1st. What a feeling it will be to be sub 200! Cant wait.

Also did Week 2, Workout 1 for the pushup program.

Pushups (Reps per set)
20, 14, 10, 11

They are feeling pretty easy now. I think Ill be at 30 in a row nonstop in 1-2 weeks. Its also good to do this program because I can really feel it working on my shoulders which is my weakest body part. I just dont want to be last place in my office contest lol.

Tomorrow I plan on my Chest/Tri split with 1.5 scoops of Jack. Lets see how it (I) perform tomorrow. Hopefully I can do some unassisted dips soon. Figure another 10 lbs lighter Ill be able to do some.

I also started using some creatine that came with my stack. I have 2 bottles (bought 2 stacks). I really like the protein powder and the stack was the same price as the powder by itself so I just got the stack. Came with a free tshirt and shaker with whisk ball too!

http://www.********/product/index.jsp?productId=3480830 Replace the *** with gnc dot com. BB filters it.

Didnt get the greatest reviews, most people complain about undisolved pills so I just put a small cut in the shell of the pill. Ill see if I get any gains after this bottle then I may switch to Bioplex creatine (something gymratruke recommended thanks Luke!). Jack3D also has 1.2g of creatine so I should be getting close to 5g a day. Hopefully no water bloat!

[GettingfitAgain]

Just did my weekly weigh in for the office biggest loser contest.

Down to 217.6, a loss of 2.4 lbs from last week.

Total loss from start of office contest 22 lbs or 9.57%. Closest competitor is 5.9%. 4 more weigh ins to go.

Total loss from start of OBF: 9.4 lbs (3 weeks)

[GettingfitAgain]

All sound great man.

Thats my split right now, 4 days. Sometimes I move calves into shoulders. Cardio is done min 3 times per week and core/abs least twice. I do try 5 times per week cardio depending on time.

Sounds like a good plan for Disney. My vegas trip I am worried cause I am sure I will be drinking....which I decided 6 weeks ago I was not drinking for a bit and I havent. Feel better too :)

Good luck

Ya I seriously cut back on my drinking too.

The main reason for the lifting changes is I dont want to be skinny fat. People that diet, cardio and dont lift. They look like S*** after losing a lot of weight because they lose all their muscle along with the fat. A smaller version of their current self.

Thats another reason why I incorporated the creatine into my supplements is to help preserve/build muscle as I cut. I know I may gain some water in the beginning but the end result will be worth it.

Just have to look at the mirror, measure the waist and not be too concerned about the scale. Hopefully it doesnt derail my big lead in the office contest though. I have a good lead so I should be ok :)

[GettingfitAgain]

Saturday March 27th, 2010

Started my new 4 day split today. Chest/triceps. Took 1.5 scoops of Jack3d and headed to the gym at 5am. Was a great workout. Did unassisted dips today, didnt think I would reach that milestone till I hit <200 lbs. By the end of this contest Ill be doing 30+ dips :)

I switched up my workout some and started doing flat bench press instead of dumb bell. I was able to max out at 205x2. I hoping to hit 225x4 in a month with a long term goal of 3 45 lb plates on each side (315 end of year).

Short Term Goal Tracker
<210 lbs (214 almost there!)
75x6 DB press (Moving on to flat bench. New goal 225x4)
50x6 Dips (3 unassisted today! New goal 10 unassisted)
50x6 Pull ups

Workout
Bench Press 135x10, 155x10, 185x7, 205x2
Incline DB Press 45x10, 55x10, 60x6
Dips 50x8, 30x7, 3 unassisted
Rope tricep extensions 3 sets
Skull crushers 3 sets

Abs
Standing leg lifts/knee raises 2 sets of 10,10

Crunches 30
-Superset with-
10 leg lifts
-Superset with-
10 legs side to side
-Superset with-
10 bicycles
-Superset with-
30 seconds legs elevated

2 sets of cable crunches

Cardio
30 mins on the elliptical level 6

[marinelli]

impressive!

[GettingfitAgain]

impressive!

Thanks! Working my A** off but the end result will be worth it! Still shocked I was able to do dips today being so heavy and out of shape. The bench suprised me as well. Havent done benches in like 8 years.

Next weekend Ill post another picture update for week 1 to week 4 comparisons. I should be down another 2-3 lbs unless the creatine adds some water weight.

[tjwoody]

Thanks! Working my A** off but the end result will be worth it! Still shocked I was able to do dips today being so heavy and out of shape. The bench suprised me as well. Havent done benches in like 8 years.

Next weekend Ill post another picture update for week 1 to week 4 comparisons. I should be down another 2-3 lbs unless the creatine adds some water weight.

sounds like u doing well. im also following ur comments on the jack sup there. I am currently taking superpump...but 1 scoop. going to bump it to 1.5 today and lift heavy on chest day. Going to friends so will be DB flat, incline flys, overhead tri exts, some kickbacks.

I got a log going to and will post my thoughts in it.

ur weight loss sounds great man. my wife signed up for a contest at work and she just gave up on it. lil sad.

[GettingfitAgain]

sounds like u doing well. im also following ur comments on the jack sup there. I am currently taking superpump...but 1 scoop. going to bump it to 1.5 today and lift heavy on chest day. Going to friends so will be DB flat, incline flys, overhead tri exts, some kickbacks.

I got a log going to and will post my thoughts in it.

ur weight loss sounds great man. my wife signed up for a contest at work and she just gave up on it. lil sad.

So far its good. Make sure you take it on an empty stomach or it looses its effectiveness. I havent tried superpump or any other pre-w/o supp just Jack based on reviews so I cant really compare it to others.

Bummer about the wife. Its tough to stick to it. I think seeing progress both with weight loss (body recomposition really) and lift gains help keep me motivated. It would probably also motivate her to take pictures so she could see progress.

[anti-bonk]

I'm going to really step up my lifting routine and decrease my cardio. Trying to avoid the skinny fat look when I lose more weight.



When time is limited it is a balancing act with how much time you spend on cardio vs. weight training. Increasing the weight training will build muscle which in turn will increase the fat loss as long as you keep calories in check.

Have fun in Disney and stay strong.

[GettingfitAgain]

When time is limited it is a balancing act with how much time you spend on cardio vs. weight training. Increasing the weight training will build muscle which in turn will increase the fat loss as long as you keep calories in check.

Have fun in Disney and stay strong.

Thanks man.

Im doing 4x a week weight training with 30 mins cardio post workout. Non workout days I do 60 mins of cardio.

Sunday March 28th, 2010

4 more weigh ins left for my office contest. I have a sizable 4% lead but with the Disney trip next week and the creatine I just started taking should make things interesting :) The pot is up to $250 bucks now.

I just weighed in this morning at 214.6 (no clothes) so I havent really gained any weight yet from the creatine. Im taking 1.5 scoops of Jack3D (about 1.5 grams of creatine) + 2 AMP 189 creatine pills a day (they say equiv to 5g of creatine).

Had a good refeed day yesterday with a huge mexican omlet at the diner with 3 pieces of turkey sausage for breakfast.

3 eggs - 80 cals 7g protein each, 240 cals, 21g protein
2 slices of cheese - 200 cals, 14g protein
various veggies - 50 cals maybe
salsa - 50 cals
turkey sausage - 350 cals, 40g protein

890 cals
75g protein

Finished the day with a nice dish of Bulgogi (Korean dish good stuff - premade) mixed with onions, peppers and mushrooms. Probably another 700 cals (had around 8 oz) and a good serving of protein. Estimate around 2500 cals for the day.

http://allrecipes.com/Recipe/Bulgogi-Korean-BBQ/Detail.aspx

Workout
1.5 scoops of Jack3D
60 mins on the elliptical level 8
60 mins on the bike level 8

[tjwoody]

What sort of #s do you get for burned calories on some of ur cardio sessions?? u put some serious effort in there my man!

Oh refeeds...i need them come the weekend! I feel stronger going into a new week!

[GettingfitAgain]

What sort of #s do you get for burned calories on some of ur cardio sessions?? u put some serious effort in there my man!

Oh refeeds...i need them come the weekend! I feel stronger going into a new week!


Im not sure but I must have burned at least 1200-1500 cals I would say today, the machines dont tell me. My shirt was drenched from top to bottom from front to back. I lost over 3 lbs after my cardio session in water weight this morning.

One hour of the elliptical at level 8 I would say is around 800 cals. The bike around 500 cals.

After each workout I do 30 mins of cardio (I read post workout is best for up to 30 mins of cardio for fat burning) and off days I do 1 hour of cardio. Sometimes on weekends Ill bang out 2 hours depending on how Im feeling.

For my refeeds I try not to go too crazy, maybe 500 cals over my maintenance at most so not to derail the entire week.

[tjwoody]

wow thats a lot of time on cardio...i give props to u. on lifting days I shoot for 20 mins of HIIT. non lifting days i shoot for 30 mins...trying to do my running program but legs/calves having doms so been only getting it in once or twice per week.

[GettingfitAgain]

wow thats a lot of time on cardio...i give props to u. on lifting days I shoot for 20 mins of HIIT. non lifting days i shoot for 30 mins...trying to do my running program but legs/calves having doms so been only getting it in once or twice per week.

Ya its alot but I have some lofty goals like 180 by August so I need a decent cal deficit to do it by then.

I am going to change up my meal plan some after getting some pointers from pbateman2, guy has a crazy physique so figure he knows what hes talking about.

Typical meal plan will be 1800-2000 cals a day 180g-200g of protein. 1 gallon+ of water. Will look something like this:

Pre-w/o
Jack3D pre-w/o 1.5 scoops
Shake 100 cals 20g protein

Workout

Breakfast
Shake with banana post-w/o 225 cals, 20g protein
Multiviamin, Fish-oil, Amp 189 creatine (2 tablets), fiber pills
Coffee 100 cals
Yogurt 80 cals, 5g protein

Snack #1
HB Egg 80 cals, 7g protein

Lunch
Boneless Skinless Chicken (8oz) with veggies for lunch 400 cals, 50g protein

Snack #2
Protein bar 275 cals, 20g protein

Snack #3
Cottage cheese 90 cals, 16g protein

Dinner
Dinner lean meat or chicken with veggies 400 cals, 50g protein

Evening Shake
Shake 100 cals, 20g protein

Total cals 1850
Total protein 208g

Also fit back into my size 38 pants. A little snug still but I can fit into them. Figure another 2 weeks (5lbs weight loss or when I get back from Florida hopefully) and they should be a perfect fit. I have a pair of skinny pants waiting around for me size 36 for when I reach my final goal of 180ish :)

Monday March 29th, 2010

2nd day of the new 4day split. Today was Back/Biceps

Workout
Pullups (assisted) 75x8 60x5 55x4 - hopefully one month from now I can do pullups x BW (unassited)
Lat pulldowns 120x8 140x6 140z5
Rows 100x7 115x6 130x4
BB Shrugs 135x10 185x8 205x8
DB curls 35x7 40x4 superset with 30x5
BB curls 50x8 60x4

Cardio
30 mins elliptical level 8

[tjwoody]

awesome. i like ur meal plan. very close to mine.

hows the workouts in AM treating ya? Before work I assume? I may be going back to morning cardio and afternoon weights cause of time issues. Been considering the weights in AM too. Could push my work day to 8:30am. so getting up at 6am and eating something to hit gym may work :)

[GettingfitAgain]

awesome. i like ur meal plan. very close to mine.

hows the workouts in AM treating ya? Before work I assume? I may be going back to morning cardio and afternoon weights cause of time issues. Been considering the weights in AM too. Could push my work day to 8:30am. so getting up at 6am and eating something to hit gym may work :)

I love the morning workouts. I dont have to worry about not getting my gym time in because of a late day at work or other unexpected surprises that are bound to happen.

I get up at 5am, workout till 6:30am then head home and get ready for work.

[GettingfitAgain]

Tuesday March 30, 2010

Did good on my new meal plan yesterday. Consumed around 1850 cals and close to 200g of protein.

Dropping the creatine out of my diet until after the office competition. Then I will decide if I really need it. Making really good gains in the gym still so not sure its really necessary if I keep my diet clean and with enough protein.

The new diet and working out is definately working so far. I can see visual changes in my body as the fat melts away. Clothes are fitting better and belts down a notch from start of OBF.

If I can contine 8-10 lbs loss each month till the end of OBF, Ill be right where I want to be from a weight perspective.

Workout
Squats 135x10, 185x10, 205x5
Leg Extensions 3 sets
Leg Curls 3 sets
Hammer Calf raises 3 sets
Forarm DB curls 3 sets (need to strengthen my forearms)

Cardio
Elliptical 30 mins level 7

Sweat factor 7/10

[tjwoody]

awesome dude. i am going to go back to cardio in the mornings soon. have a great day!

[GettingfitAgain]

Entire body is sore now from the past few days of heavy lifting. Tried to do day 2 of week 2 of the hundredpushup program and my arms are just shot.

Going to do a few days of cardio only to give my body some rest. 4 more office weigh ins left, next one on Thursday since the office is closed on Friday.

Going to have to do some extra cardio tomorrow since I had a nice dinner with salmon, avocado and rice. Will try to do 90 mins tomorrow morning if I get up in time. Legs are feeling the DOMS startings :)

[GettingfitAgain]

March 31st, 2010

Last day of March, good month. Down 10 lbs this month so far. Official 1 month OBF weigh in will be on Saturday morning which if I have time, I'll take the first month progress picture update.

I have my weekly office weigh in tomorrow since the office is closed Friday. I will probably be down a pound or two by tomorrow's weigh in from the last one. That should push me over 10% weight loss since the start of the contest 9 weeks ago.

Not sure if any of you other workout, healthy food people have the same issue but lately I havent been too regular since I cleaned up my diet. I take daily fiber supps and get greens in at lunch and dinner. I just picked up some Benefiber packets which Ill put into my morning shakes and some Nature's super colon cleanse. Took 2 last night and 3 this morning. Lets see how things work out lol.

Cardio
Elliptical 60 mins level 9 (cranked it up another level)
Bike 30 mins level 7

Sweat factor 8/10

[GettingfitAgain]

April 1st, 2010

Office weigh in is today. Ill update post with offical weigh in and percentage lost since start today of office contest (not OBF) this morning.

Edit: weighed in at 216.4, total loss 10.12%, 23.2 lbs from start of office competition

Down 10.6 lbs from the start of the OBF competition. Ill do another weigh in on Saturday.

My Legs are still sore from my workout on Tuesday. Cardio today felt good. Loosened them up some.

Tomorrow I plan on some heavy chest training with a friend. Hopefully I can make some gains from my last chest workout. I would like to be at 250lbs bench by the end of the OBF.

Cardio
60 mins elliptical level 9
50 mins bike level 7(had to cut it short since it was 7am already)

Sweat Factor 9/10

[tjwoody]

think i saw u post "to regular" and i hear ya. I am going 2-4 or even 5 times per day. i think something sometimes is upsetting my insides cause its to watery but I will worry about it if it happens often. sorry to be gross! hehe.

good job so far man. i am working on tweaking down my cals too and getting under 2200 is going to be a pain in da rear!!! going to hold it around 2200-2500 a bit longer and see how body reacts.

[GettingfitAgain]

think i saw u post "to regular" and i hear ya. I am going 2-4 or even 5 times per day. i think something sometimes is upsetting my insides cause its to watery but I will worry about it if it happens often. sorry to be gross! hehe.

good job so far man. i am working on tweaking down my cals too and getting under 2200 is going to be a pain in da rear!!! going to hold it around 2200-2500 a bit longer and see how body reacts.

I think it may have to do with the banana I am consuming every day :)

Im considering dropping cardio out of my routine and switching to a 5 day split. Going to do a little more research first.

[tjwoody]

I think it may have to do with the banana I am consuming every day :)

Im considering dropping cardio out of my routine and switching to a 5 day split. Going to do a little more research first.

oh now i see! :)

yeah, let me know what u find out on that split. i was also looking into the fact of doing a light tris day with chest and bis day with back then a short but heavy arms day on their own.

[GettingfitAgain]

Friday April 2nd, 2010

Starting day 1 of my new 5 day split.

New split will be

Chest
Legs
Back
Shoulders/Traps
Biceps/Triceps

Today will be Chest with the following workouts. I will fill in the sets, reps, weight later after my workout. I will be going for 8-10 reps per set.

Warmup 10 mins cardio

CHEST
Barbell Bench Press 135x10 185x6 155x8
Barbell Incline Press 135x6 135x6 115x8
Dips 50Ax10, 4 40Ax4, 40Ax10
Dumbbell Flys 85x10 100x10 100x10

ABS
Leg liftsxKnee Raises 3 sets
Weighed crunches 50x10 60x10 70x10

Cooldown 15 mins cardio

[GettingfitAgain]

Saturday April 3rd, 2010

Chest and shoulders are killing me today. Good workout yesterday. Today I will be hitting Legs.

10 mins warmup bike

Squats 135x10, 155x10, 185x6
Hammer Leg extensions 90x10, 90x10, 140x10
Hammer Leg curls 90x8, 90x8
Calf raises 90x12, 90x12, 140x10
Deadlifts 135x10, 185x5

15 mins cooldown elliptical

I want to keep my workouts to 7 or less exercises per session and around 1 hour in length.

Diet was really clean yesterday with only 1780 cals for the day. I will continue this routine with limited cardio for the next month and see how my progress goes. If I can get good gains without much cardio then great! Id rather lift heavy iron :)

[jab50]

Hey there,

Found ur thread. I think I'll log stuff in the blog part of bodyspace as I will not be doing any contests at the moment (I don't think I'm eligible for anything given I'm out of the country).

Looks like you've already made some progress...so keep it up!

Also, make sure that the workout you are following is something recommended by others.

As I mentioned before, I will be following Rippetoe's Starting Strength cuz it's simple and seems to have the most gains for the effort.

[GettingfitAgain]

Hey there,

Found ur thread. I think I'll log stuff in the blog part of bodyspace as I will not be doing any contests at the moment (I don't think I'm eligible for anything given I'm out of the country).

Looks like you've already made some progress...so keep it up!

Also, make sure that the workout you are following is something recommended by others.

As I mentioned before, I will be following Rippetoe's Starting Strength cuz it's simple and seems to have the most gains for the effort.

Hey thanks for stopping by! The exercises I picked are the ones that are usually recommended as core exercises like squats, deads, bench and so on.

Still tweaking the actual exercises and splits until I find something I like at which point Ill probably have to change it up again so my body doesnt get used to it :)

[GettingfitAgain]

Sunday April 4th, 2010

About to head to Floriday (Disney) for a week. Figured out how to use my phone for the internet through my laptop so Ill be able to post updates on the road!

Upon arrival, I will be heading straight to the local Walmart to pick up some protein and other essentials. I know the resort has a gym so I plan on making good use of it.

Yesterday I did legs and limited cardio (15 mins post workout), but let me tell you that felt like a hard core cardio workout with how hard I was pushing myself and the sweat pouring from my body. Helps that I was wearing a hooded sweat shirt and it was 75 degrees outside :)

Next workout will be back and I plan on incorporating Face Pulls into the routine. Mens Heath Big Book of Exercises said it best, "Best exercise you never do." I havent done it yet but I will on the next workout.

We spend so much time workout the front part of our shoulders but never the rear, this is how we have an imbalance in our shoulders and can lead to shoulder injuries. Us old guys have to watch out for that kind of stuff :)

Visually, my body is looking much better from all the lifting. When I get back from Florida, Ill post some progress pictures.

[jab50]

Have fun at Disneyland! I've only been to the California and Tokyo versions.

If you can manage it, try to do some body weight exercises while you're down there just so your body doesn't feel weird in a week when you hit the gym again. Or maybe they'll have a gym down there you can use for a short time.

[GettingfitAgain]

Have fun at Disneyland! I've only been to the California and Tokyo versions.

If you can manage it, try to do some body weight exercises while you're down there just so your body doesn't feel weird in a week when you hit the gym again. Or maybe they'll have a gym down there you can use for a short time.

Thanks man.

Just getting settled in now. Long day of traveling for only 2 hours of flying. Planning on hitting the gym tomorrow morning at 6am and doing some back exercises.

Also found a new favorite breakfast by accident. Wife picked up a yogurt with granola and strawberries at the airport this morning while we were waiting for the flight. Man it was delicious. I picked up 2 tubs of light vanilla yogurt, granola and strawberries at the supermarket today. Will be my breakfast for the next week :)

[GettingfitAgain]

Monday April 5th, 2010

Hit the gym this morning at 6:30 AM and did a light workout. Not too many good machines/weights available at the resort.

So far diet is pretty clean all things considering. Had around 1800 cals yesterday which included a Mc Donald's double cheeseburger (440 cals for that tiny sucker). Also picked up a 7 day supply of whey protein at the local supermarket. 20g protein per serving.

Workout
Wide Grip Lat pulldowns
Close Grip Lat pulldowns
Wide Grip rows
Close Grip rows
Face pulls palms up/palms down super set 10x10 (you can really feel these on your upper back, shoulder area)

20 mins cardio cool down

Tomorrow the plan is some cardio in the morning. Going to do 1 day lifting, 1 day cardio and alternate while on vacation. Consider this my first deload week.

[tjwoody]

Cool man, have fun on vacation! I like ur dedication to ur diet and workouts while away. Hope I can do that when i go to vegas! Going to call around and find a gym before I book.

[GettingfitAgain]

Sunday April 11th, 2010
Back from vacation. Went to the gym 5 times the past week doing various workouts. Havent weighed myself yet, will do that first thing tomorrow moring.

I made a quick stop at Vitamin Shoppe and picked up some PreSurge Unleashed and ON Creatine. I took 1 scoop 5 mins ago and will hit the gym in 10 mins. Lets see how it works compared to the Jack.

My post workout shake will be the protein + creatine. Im fully rested and ready to hit the gym hard.

Workout
60 mins cardio bike level 7

[tjwoody]

hey man WB! have a blast out there i bet?!

How was ur diet? Im a bit afraid for vegas but Im sorta planning it as a deload so maybe wont be as bad! i am horrible on vacations but am promising myself to least eat 5 times per day and supp with protein.

I hope to get some light workouts in myself.

[jab50]

Cool man, have fun on vacation! I like ur dedication to ur diet and workouts while away. Hope I can do that when i go to vegas! Going to call around and find a gym before I book.

If you stay at a decent hotel, they should have some type of gym there. All of the hotels I've stayed at in Vegas had a gym.

[GettingfitAgain]

hey man WB! have a blast out there i bet?!

How was ur diet? Im a bit afraid for vegas but Im sorta planning it as a deload so maybe wont be as bad! i am horrible on vacations but am promising myself to least eat 5 times per day and supp with protein.

I hope to get some light workouts in myself.

Thanks good to be home. Was looking forward to working out in my gym.

I did well on my diet. I went grocery shopping the first day and picked up a bunch of yogurt, water, granola and protein mix (designer whey 10 bucks for 7 day supply). I had less than 3 beers the entire week and had salads at every theme park. I had a few cheat meals here and there but Im sure all the walking burned those extra calories off.

Fortunately my resort had a gym so I went to the gym like 5 times during the week. I was around 216 when I left and was 215 when I came back so I actually lost a pound. Walking is around 200 cals an hour and I must have walked at least 4 hours a day.

Shooting for <210 in the next 2 weeks. Going to really clean up my diet and keep it at 1800 a day. This along with lifting/cardio I should reach my goal by next weekend.

As for the 5 day split I too am going to keep it 4 day.

Plan is:

Chest/Tris/Heavy Abs
Back/Traps
Legs (with deads)
Shoulders/Biceps

10 mins cardio warmup each day
20-30 mins cardio cool down
45-60 mins cardio on off days

Each day will consist of approximate 6 exercises with 8-10 reps


Yesterday I went to Vitamin shoppe and picked up some Presurge Unleashed Pre WO and ON CTG (creatine. glutamine and taurine). Going to do the following cycle.

Workout days with weights
Presurge Pre WO
Protein shake with 1 scoop ON CTG Post WO

Cardio Days

Jack3D Pre Wo
Protein shake with 1 scoop ON CTG Post WO

That should give me 3-4g of creatine (crepure) a day.

[tjwoody]

If you stay at a decent hotel, they should have some type of gym there. All of the hotels I've stayed at in Vegas had a gym.

cool thx. yeah i think i am seeing they all got them in their spa areas.

[tjwoody]

Thanks good to be home. Was looking forward to working out in my gym.

I did well on my diet. I went grocery shopping the first day and picked up a bunch of yogurt, water, granola and protein mix (designer whey 10 bucks for 7 day supply). I had less than 3 beers the entire week and had salads at every theme park. I had a few cheat meals here and there but Im sure all the walking burned those extra calories off.

Fortunately my resort had a gym so I went to the gym like 5 times during the week. I was around 216 when I left and was 215 when I came back so I actually lost a pound. Walking is around 200 cals an hour and I must have walked at least 4 hours a day.

Shooting for <210 in the next 2 weeks. Going to really clean up my diet and keep it at 1800 a day. This along with lifting/cardio I should reach my goal by next weekend.

As for the 5 day split I too am going to keep it 4 day.

Plan is:

Chest/Tris/Heavy Abs
Back/Traps
Legs (with deads)
Shoulders/Biceps

10 mins cardio warmup each day
20-30 mins cardio cool down
45-60 mins cardio on off days

Each day will consist of approximate 6 exercises with 8-10 reps


Yesterday I went to Vitamin shoppe and picked up some Presurge Unleashed Pre WO and ON CTG (creatine. glutamine and taurine). Going to do the following cycle.

Workout days with weights
Presurge Pre WO
Protein shake with 1 scoop ON CTG Post WO

Cardio Days

Jack3D Pre Wo
Protein shake with 1 scoop ON CTG Post WO

That should give me 3-4g of creatine (crepure) a day.

thats awesome u lost a lb while on vacation! when i go to vegas I should have some walking in but with me going to mainly gamble will be rough to burn many cals.

guess i need to insure i got a fridge and gym in hotel. think i am staying at the flamingo in an upgraded room so should be all set.

[GettingfitAgain]

thats awesome u lost a lb while on vacation! when i go to vegas I should have some walking in but with me going to mainly gamble will be rough to burn many cals.

guess i need to insure i got a fridge and gym in hotel. think i am staying at the flamingo in an upgraded room so should be all set.

Try to limit the alcohol if possible. Thats the killer. Lots of empty calories. A beer is like 150 cals.

[tjwoody]

Try to limit the alcohol if possible. Thats the killer. Lots of empty calories. A beer is like 150 cals.

going to sure try! :)

let me know how u like u new pre workout supp. Friend just got some jack3d and I may try a couple scoops of his.

[GettingfitAgain]

going to sure try! :)

let me know how u like u new pre workout supp. Friend just got some jack3d and I may try a couple scoops of his.

I took 1.5 scoops of presurge this morning, didnt feel much but I didnt get alot of sleep last night either so who knows. It doesnt have alot of caffeine like other preWOs which can give you a nasty crash.

Definitely try the Jack. I like it but like I said you may start to get used to it and require more thats why Im taking it off and on with the presurge.

After a week or two Ill know how presurge works better dont want to rush to any conclusions yet.


Monday April 12th, 2010

Workout

10 mins cardio warmup

Pullups 85Ax8 55Ax6 70Ax6 (A=assisted)
Lat Pulldowns 100x11 120x8 140x4.5
Rows 85x9 100x8 115x6
Barbell Shrugs 135x12 205x10 225x8
Facepulls 40x12 50x10 60x8
Machine Hypers 170x8 170x12 210x12 230x10

25 mins cardio cooldown

[GettingfitAgain]

Tuesday April 13th, 2010

Only 2 more weigh ins for my office competition. I am 4% ahead of the closest competitors so they will need to drop 2% for the next 2 weeks which is very unlikely :)

Workout

60 mins of cardio, Bike level 8

[GettingfitAgain]

Wednesday April 14th, 2010
Yesterday I consumed around 1955 cals. Shooting for 1800 cals today.

Popped 2 scoops of presurge today and hit the gym. Post workout meal consisted of protein shake with 1 scoop of ON CGT-10 creatine mix and yogurt with granola and half a banana.

Considering doing double cardio today and tomorrow for Fridays biggest loser contest. Ill see if I can stay up late enough tonight to do it :)

Workout
10 mins warmup bike level 6

Squats 3 sets
Leg Extensions 3 sets
Seated Leg Curls 3 sets
Calf Raises 3 sets
Dead Lifts 135x10 225x5 245x3

Cardio
25 mins cardio bike level 7

Session length around 80 mins

Workout 2

60 mins elliptical level 9

[tjwoody]

Nice workout.

You getting any bloat or stomach issues with the creatine? I have been considering adding it to my supps for a month and see how it goes. There is some in my sizeon, but not sure how much.

The double cardio for the weigh in would be nice. Also....my wife did one at work and the winner hadnt eaten for like a day before the weight in. I am not saying dont eat but plan ur meals accordingly I guess? He said he thought he weighed in like 4 lbs lower cause of the not eating for the night and morning before the weigh in.

[GettingfitAgain]

Nice workout.

You getting any bloat or stomach issues with the creatine? I have been considering adding it to my supps for a month and see how it goes. There is some in my sizeon, but not sure how much.

The double cardio for the weigh in would be nice. Also....my wife did one at work and the winner hadnt eaten for like a day before the weight in. I am not saying dont eat but plan ur meals accordingly I guess? He said he thought he weighed in like 4 lbs lower cause of the not eating for the night and morning before the weigh in.

Havent seen any bloat yet but I just started taking it on Sunday (4 days now). I hear it takes around 16 days to saturate your muscles.

I plan on taking it for at least another month or 2 depending on how it affects me. If I get alot of bloat then Ill stop like 2 weeks before OBF finish.

I am going to switch up my protein power and use the Vitamin Shoppe brand, its half the price of the GNC stuff Im using and I think thats whats giving me the constipation. When I was in flordia I was using designer whey and was regular. A guy in the office just started using the GNC stuff and is constipated now too.

On Friday Ill see what my official weight is and if I gained any water weight(bloat) from the creatine.

[GettingfitAgain]

Just went over to a friends house that lives in town so he could help me move some furniture. Hasnt seen me in 5 weeks (start of OBF actually) but his first reaction was "Holy S*** you lost alot of weight!"

Felt good to hear especially since I only lost maybe 12 lbs or so since then.

Only 2 more weigh ins left for the office contest so I will be cranking up the cardio (double cardio for the next week and a half) until the contest is over. If you guys at the office are reading this, good luck :)

[GettingfitAgain]

Thursday April 15th, 2010

Took 1.5 scoops of Presurge and hit the gym.

Post workout meal consisted of protein shake, creatine then a yogurt with granola and another scoop of protein in it.

Workout

10 mins cardio warmup

Shoulder and traps today

DB Shoulder Press 40x10, 40x8, 40x8
DB Forward Lat Raise 20x8, 20x9, 20x7
Facepulls 40x12, 40x12, 50x10
Machine shoulder side lat raise 60x10, 65x8, 60x10
BB Shrug 135x12 WU, 185x10, 205x9

20 mins cardio cool down

[tjwoody]

How long ur shoulder workout take u? I have been thinking about going back to 3 days of lifts per week

3:
Chest/tris
back/bis
Legs/calves/delts/traps... - long workout day but traps and calves dont take me long atm.

or 4:
Chest/tris
back/bis
Legs/calves
delt/traps/maybe some arms depending how they feel.

[GettingfitAgain]

How long ur shoulder workout take u? I have been thinking about going back to 3 days of lifts per week

3:
Chest/tris
back/bis
Legs/calves/delts/traps... - long workout day but traps and calves dont take me long atm.

or 4:
Chest/tris
back/bis
Legs/calves
delt/traps/maybe some arms depending how they feel.

My workouts usually take around 35-40 mins + 30 mins cardio so just about 1 hour total. I also do facepulls 2x a week.

Current 4 day split:
Chest/Tris/Abs
Back/Bis (facepulls here)
Legs/Deadlifts
Shoulders/Traps (facepulls here)

Each day is 15-18 sets, 8-12 reps, 10 mins warmup and 20 mins cooldown.

[GettingfitAgain]

Wanted to give some props to jcosley, his progress thread is here.

http://forum.bodybuilding.com/showthread.php?t=123155553

He basically did what many people said you cant do, recomp your body without doing cutting/bulking cycles. He went from 240 lbs in Dec 2009 to 238 lbs in March 2010 but looks completely different, ie. lost fat and gained muscle.

Thanks for the pointers!

Going to really shake up my diet, my workout is pretty good right now. Going to shoot for a 40/35/15 breakdown (protein, carbs, fats) and try to get 250-300g of protein a day. Basically double what I consume now for protein. Lots of chicken and brown rice!

I will continue to eat at a small deficit per day (500-800 cals) until I reach my ideal weight range of 180-190 lbs.

Here is another good link from pbateman2 that describes carb/calorie cycling.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex

[GettingfitAgain]

Friday April 16th, 2010

Broke the 210 marker finally! Sub 200 is within my grasp!!! Weighed in at 209.6 this morning. My offical biggest loser weigh in is this morning when I get to work. Next week is the last weigh in. I figure Ill be 213 for the official weigh in.

In 1 month I should break 200 lbs.

Just did weigh in. 212.8 (with clothes). Down 11.19% since start of my office contest. One more weigh in to go. Closest competitor is at 6.4%. They only have to drop another 5% to catch me :)

Workout

45 mins elliptical level 10
45 mins bike level 7

Weighed Abs (going to do these every other day)
Crunch machine 50x20, 60x15, 70x10
Raised Leg Lifts 5x5 knee raises, leg lifts 3 sets
Weighed crunches 20 lbs 2 sets of 15
Cable crunches 70x12 85x10 70x12

[tjwoody]

Big Grats on the weight loss again! you are doing great! thx for posting those links...going to read them now.

Going to keep following along on ur new macro breakdown diet. I feel my body is very carb sensitive so need to keep my carb intake around 30% atm. i have been thinking of slowly bringing carbs up to that 35% ish mark when i get back from vegas and may be a good time for it since I am sure I will be all sorts of carbed up out there! :)

[GettingfitAgain]

Big Grats on the weight loss again! you are doing great! thx for posting those links...going to read them now.

Going to keep following along on ur new macro breakdown diet. I feel my body is very carb sensitive so need to keep my carb intake around 30% atm. i have been thinking of slowly bringing carbs up to that 35% ish mark when i get back from vegas and may be a good time for it since I am sure I will be all sorts of carbed up out there! :)

Thanks man. When I hit 185 going to do a recomp (maintain weight, decrease BF% and increase LBM). People say it cant be done but those links say otherwise along with documented proof. For now I will continue to eat slightly below maintenance until I reach 185ish but I am going to clean up my macros to be closer to the 40/35/15 split. 250g protein, 225g carbs.

Also look into doing weighted abs. That will make your abs pop and visible without having to get super low BF levels.

How you liking the facepulls? I definitely feel them.

[tjwoody]

Thanks man. When I hit 185 going to do a recomp (maintain weight, decrease BF% and increase LBM). People say it cant be done but those links say otherwise along with documented proof. For now I will continue to eat slightly below maintenance until I reach 185ish but I am going to clean up my macros to be closer to the 40/35/15 split. 250g protein, 225g carbs.

Also look into doing weighted abs. That will make your abs pop and visible without having to get super low BF levels.

How you liking the facepulls? I definitely feel them.

loved the face pulls yesterday. Not a lot of weight but me and partner both felt it well so its now going to be a staple in my workouts. I have been getting pain in a delt so adding some days of injury prevention exercises.

i like what that site is saying about carbs. for a long time i havent done those slow burning carbs for dinner which is my PWO meal also but I may add a bit in on weights days. something like 1/4c oats. sweet potato, etc. Normally its been a PWO shake of 25 grams whey, 5 grams glutamine, hour later like more protein, and carbs in the form of greens///salads, broccoli. I am taking sizeon during so its giving me 31 grams of carbs there.

I do heavy weighted ab crunches least once per week. other days its with my circuit training. so an ab circuit for me would be laying leglifts, crunches hold a 15 lb db on each side, reverse crunches, seated medicine ball twists, planks, maye side planks. Normally i alternate the ab work with the rest of the circuit. I love the circuit training workouts!

[GettingfitAgain]

Check out this post

http://forum.bodybuilding.com/showpost.php?p=477658701&postcount=108

Audieswu linked a great XLS for cutting to get the right amount of macros/cals per day.

For the facepulls keep the reps around 12-15 from what I read.

[GettingfitAgain]

Sunday April 17th, 2010

Popped 2 scoops of Presurge Unleashed, 1 scoop of protien powder and hit the gym, chest day!

Since I will be tracking my macros more closely I decided to start using fitday which shows a macro breakdown.

This is what I consumed so far today.

http://lh3.ggpht.com/_vcF_BfSzwT4/S8m0ZJ6JLAI/AAAAAAAAAHg/2eVMZ1jr-rk/s800/fitday1.PNG.jpg

http://lh5.ggpht.com/_vcF_BfSzwT4/S8m0ZiZh2gI/AAAAAAAAAHk/I_tbKHf9Pns/s800/fitday2.PNG.jpg

Pretty cool and easy to use. Shooting for 40/40/20 split and around 2k cals a day.

Workout

10 mins warmup cardio

DB Bench Press 50x12, 60x10, 70x5 (PR)
DB Inc Press 40x10, 45x8, 50x6
Dips 70Ax6(assisted), BWx5, BWx5 (PR)
Face pulls 50x13, 60x10, 60x9
DB Tri extensions 20x10, 25x8, 25x8
Rope Tri Pushdowns 40x10, 50x7, 50x6

20 mins cardio cooldown

Session length 80 mins

[tjwoody]

typo in day...

man, fitday does look cool. i use it to look up foods sometimes, but im such a paper person i do everything manually but i may look again!

Grats on the PRs! I need to start bringing a log book with me cause I always seem to forget and end up doing higher then normal reps on a set.

So you raised your cals a bit right? I am doing same thing. Moving from 2k to 2200-2400k on lifting days and trying to keep like 2k on non lifting days. This will give me more room later as I need to lower cals. I am also trying to reduce my cardio sessions sticking to my runs, 2-3 times per week and circuit training 1-2 sessions per week. If legs are tight I will throw in a 20 min eliptical session.


Sunday April 17th, 2010

Popped 2 scoops of Presurge Unleashed, 1 scoop of protien powder and hit the gym, chest day!

Since I will be tracking my macros more closely I decided to start using fitday which shows a macro breakdown.

This is what I consumed so far today.

http://lh3.ggpht.com/_vcF_BfSzwT4/S8m0ZJ6JLAI/AAAAAAAAAHg/2eVMZ1jr-rk/s800/fitday1.PNG.jpg

http://lh5.ggpht.com/_vcF_BfSzwT4/S8m0ZiZh2gI/AAAAAAAAAHk/I_tbKHf9Pns/s800/fitday2.PNG.jpg

Pretty cool and easy to use. Shooting for 40/40/20 split and around 2k cals a day.

Workout

10 mins warmup cardio

DB Bench Press 50x12, 60x10, 70x5 (PR)
DB Inc Press 40x10, 45x8, 50x6
Dips 70Ax6(assisted), BWx5, BWx5 (PR)
Face pulls 50x13, 60x10, 60x9
DB Tri extensions 20x10, 25x8, 25x8
Rope Tri Pushdowns 40x10, 50x7, 50x6

20 mins cardio cooldown

Session length 80 mins

[GettingfitAgain]

6 week progress pictures!

Original weight 227, current 212 (-14 lbs)

Both initial and current pics are the same pose, no shadow, angle, flex trickery. I decided to include true comparison pics and maybe some additional flex ones at the end.

Program is 2k a day cals, 4 days lifting, cardio on off days. Big thanks to pbateman and jcosley for their widsom and answering my noob questions and this forum for getting me started.

Strength has been going up. Started the contest doing 45 lb dumb bell presses each hand, today did 70 in each hand as a comparison. 70 lbs assited dips to unassisted dips today.

PS - DAMN I need to get an even tan soon my neck is dark lol

http://lh6.ggpht.com/_vcF_BfSzwT4/S5LyPw4okCI/AAAAAAAAACI/KSGYwAcdVRE/s800/DSC02199.JPGhttp://lh6.ggpht.com/_vcF_BfSzwT4/S8oOK5qoflI/AAAAAAAAAJE/8FoqQpruwfw/s800/DSC02237-1.JPG
http://lh4.ggpht.com/_vcF_BfSzwT4/S5LyQBwZ9zI/AAAAAAAAACM/2djpMtyij0Y/s800/DSC02200.JPGhttp://lh5.ggpht.com/_vcF_BfSzwT4/S8oOLPk2vyI/AAAAAAAAAJI/aUDxz7jJb1g/s800/DSC02238-1.JPG
http://lh3.ggpht.com/_vcF_BfSzwT4/S5LyQcX7AJI/AAAAAAAAACQ/S8GXZmAZSCA/s800/DSC02201.JPGhttp://lh4.ggpht.com/_vcF_BfSzwT4/S8oOLYycfRI/AAAAAAAAAJM/F5r1Z-WCMsk/s800/DSC02239-1.JPG

[GettingfitAgain]

typo in day...

man, fitday does look cool. i use it to look up foods sometimes, but im such a paper person i do everything manually but i may look again!

Grats on the PRs! I need to start bringing a log book with me cause I always seem to forget and end up doing higher then normal reps on a set.

So you raised your cals a bit right? I am doing same thing. Moving from 2k to 2200-2400k on lifting days and trying to keep like 2k on non lifting days. This will give me more room later as I need to lower cals. I am also trying to reduce my cardio sessions sticking to my runs, 2-3 times per week and circuit training 1-2 sessions per week. If legs are tight I will throw in a 20 min eliptical session.

Ya I gave fitday a 2nd look also its much easier than I thought. You can create custom foods which makes sense since you and I most likely eat similar meals during the week which you can easily add. Does all the calculations for you. For now Im shooting for 2kish cals since Im at a 2lb weigh loss doing it which is what I want for the time being.

[tjwoody]

Ya I gave fitday a 2nd look also its much easier than I thought. You can create custom foods which makes sense since you and I most likely eat similar meals during the week which you can easily add. Does all the calculations for you. For now Im shooting for 2kish cals since Im at a 2lb weigh loss doing it which is what I want for the time being.

Holy **** dude! You after pics are amazing! Grats on that! Hope you can see the difference! I should try to take some before My trip...maybe tomorrow!

Yeah, u r right, I pretty much eat same stuff. Only thing I change up I think is lunches and dinners but its still just a couple diff things. I will look at it again...thx.

[GettingfitAgain]

Holy **** dude! You after pics are amazing! Grats on that! Hope you can see the difference! I should try to take some before My trip...maybe tomorrow!

Yeah, u r right, I pretty much eat same stuff. Only thing I change up I think is lunches and dinners but its still just a couple diff things. I will look at it again...thx.

Thanks man! Ya I see a difference too especially on the side pic. Cant wait till end of contest Im sure we will look drastically different. I figured I dropped around 5% BF.

Pbateman thinks I went from 30ish BF to around 25%. Ill take that :)

[GettingfitAgain]

Sunday April 18th, 2010

Went out to this Thai restaurant last night with my friend and have no idea how many cals I had. Oh well Ill call it a refeed :)

My belly is starting to get squishy which means its getting ready to be used as food for energy (this is a good thing).

Here is an article that explains the "woosh" I am describing. Hopefully Ill shed some fat/water from it soon. Whats interesting about the article is they say refeeds trigger the woosh for some reason.

Lets see how the weight goes this week.

http://forums.lylemcdonald.com//showthread.php?t=14


Workout

Cardio 1 hour elliptical level 10
Bike 45 mns level 7

Weighted Abs

Cable Crunches 60x15, 70x15, 85x15, 100x10
Seated Crunches 50x10, 60x9
Weighted Crunch 20x15, 30x10, 30x10

[GettingfitAgain]

Side comparison pics from start, week 2 and week 6.

http://lh3.ggpht.com/_vcF_BfSzwT4/S8sWYAy3_JI/AAAAAAAAAKE/2xmkITy0QVQ/s800/week1-6%20comparison%20side.jpg

[tjwoody]

Side comparison pics from start, week 2 and week 6.

http://lh3.ggpht.com/_vcF_BfSzwT4/S8sWYAy3_JI/AAAAAAAAAKE/2xmkITy0QVQ/s800/week1-6%20comparison%20side.jpg

nice man nice!

I am hoping to get a run in later before i head out tomorrow but im having a hard time shifting out of 1st gear and getting motivated! Need a haircut, packing, last min crap! argh. lol

[GettingfitAgain]

nice man nice!

I am hoping to get a run in later before i head out tomorrow but im having a hard time shifting out of 1st gear and getting motivated! Need a haircut, packing, last min crap! argh. lol

Take some pics as well. Im sure theres a difference from your start once you do. Im goign to take more in 4-6 weeks or so whenever I break 200 lbs. I cant believe how much fat I had on my back when I took the orginal pics. The rolls are finally disappearing.

[tjwoody]

Take some pics as well. Im sure theres a difference from your start once you do. Im goign to take more in 4-6 weeks or so whenever I break 200 lbs. I cant believe how much fat I had on my back when I took the orginal pics. The rolls are finally disappearing.

i could try to take some today but busy packing and whats not. if not today I will in a couple weeks. yeah i saw my pics of me and i was like "ick". lol

[GettingfitAgain]

i could try to take some today but busy packing and whats not. if not today I will in a couple weeks. yeah i saw my pics of me and i was like "ick". lol

lol I hear ya on the ick. I dont think I look that bad now in the new pics. Figure another 25 lbs and I should be looking real lean, lean enough to take my shirt off at the beach this summer and not have to avoid sea world employees.

The thing I want to work out now is my arms, get my biceps going. Ill see if pbate has some pointers.

[tjwoody]

lol I hear ya on the ick. I dont think I look that bad now in the new pics. Figure another 15 lbs and I should be looking real lean, lean enough to take my shirt off at the beach this summer and not have to avoid sea world employees.

The thing I want to work out now is my arms, get my biceps going. Ill see if pbate has some pointers.

looking at myself and how my belly and love handles are holding onto most my fat i think i would need to be like 200 lbs for me to really feel good about myself this summer. When I get back from my trip i am going to kick it into over drive! :)

since i added another day just for arms they seem to really be popping now. i do like 5 sets on back day and another 8 or so on a bis/tris day. one day i focus on real heavy, 6 set range, other time lighter 10+ range.

GL man!

[GettingfitAgain]

Edit earlier post meant to say 25 lbs so goal weight around 185 lbs.

This is the final week for our office competition. Hoping to drop another lb or 2 for the final weight in (210 with clothes on). 4-6 weeks from now when I break 200 lbs Ill post another set of progress pics since I will finally be in the human weight range (no longer orca fat).

So I asked pbate what I should do to add mass to my arms, his response, deadlifts and squats. Good thing I started doing both in the last month! This along with exercises that target the arms but hold the weight in the contracted position for 2-3 seconds. Ill give that a shot on my back/bis day.

Monday April 19th, 2010

Workout

10 mins warmup bike

Squats 135x10, 185x8, 205x6 (up from 205x5)
Leg Extensions 180x10 190x9 190x10 (up from 180x9)
Leg Curls 90x8 90x9 90x9
Calf Raises 90x15 140x10 160x8 (up from 140x10)
Dead Lifts 135x8 205x5 225x3

15 mns elliptical cooldown

[GettingfitAgain]

Tuesday April 20th, 2010

3 more days for my final weigh in for my office competition. After the contest I will use a morning weigh in at home as my official weigh in. I usually weigh myself first thing in the morning before hitting the gym so it should be pretty consistent.

Workout

Shoulder/Trap day!

10 min cardio warmup
DB Press 40x12, 45x8, 45x7 (up from 40x6)
DB Lat Raises 20x10, 22.5x9, 25x6 (up from 20x8)
Face Pulls 40x15, 50x12, 60x9 (up from 50x10)
Shoulder Lat Machine 60x12, 65x10, 70x7 (up from 60x8)
BB Shrugs 135x12, 225x10, 245x6 (up from 225x9)
Upright Rows 45x10, 65x6

30 min cardio cooldown

[GettingfitAgain]

Wednesday 21st, 2010

Got up a little late today but still managed to hit the gym and get my cardio/ab day in. Clothes are all fitting better, I really have to get new pants soon as none of my current ones fit without a belt, they literally fall off of me.

Im going to try something new with my diet. On non lifting days, I plan on consuming slightly less cals than on lifting days. I find myself incredibly hungry on lifting days and Ill consume more.

Workout
50 mins cardio bike level 9

Weighted Abs

Cable crunches 100x15, 115x7, 110x8 (up from 100x6)
Weighted crunches 30x12, 30x11, 30x11 (up from 30x10)
Seated crunches 50x12, 60x10 (up from 60x9)

[GettingfitAgain]

Thursday April 22nd, 2010

Woke up at 5am and hit the gym, back/biceps!

Workout

10 mins bike warmup

Pullups 85x10, 55x7, 40x3 (up from 55x6, 70x6)
Lat Pulldowns 100x11, 120x8, 140x6 (up from 140x4.5)
Rows 85x10, 100x8, 115x7 (up from 115x6)
Facepulls 40x14, 50x11, 60x10 (up from 60x8)
DB Curls 25x11, 30x8, 35x5
Preacher curls 30x12, 40x6 40x8

30 mins bike

[hyacinth30]

Great progress so far! Facepulls are great :) Nice workout!

[GettingfitAgain]

Great progress so far! Facepulls are great :) Nice workout!

Thank you. Long way to go but slowly getting there! Love the facepulls, definitely feel them on my shoulders.

Its an exercise you dont see many people do at the gym. People must look at me and think what is he doing? lol

Btw, saw your AVI, you are getting really lean! Looking great!

[GettingfitAgain]

Tomorrow is the final weigh in for my office biggest loser competition. Glad I have a sizable lead lol. I offered to give 2nd place $50 from the prize money and the people in 2nd/3rd place right now are really going nuts today haha.

We will celebrate the competition with a delicious Italian sub with fresh mutz from the local deli. Ill post results tomorrow.

[tjwoody]

Hi thought id check in. Still in vegas 2 more days. Gl on ur weigh in

[GettingfitAgain]

Hi thought id check in. Still in vegas 2 more days. Gl on ur weigh in

Thanks man. Dont forget to post in main thread so you get credit for the week and dont eat too much! Hows the diet/exercise going?

[GettingfitAgain]

Just got back from the gym for a round of cardio. Tomorrow is the final day for my office contest and I dont want any surprises :) I have a 10 lb lead but the guy in 2nd place was going nuts today, didnt eat anything, doing cardio tonight and he will do cardio tomorrow + hit the sauna.

And if you noticed my title below I changed it to training from workout. Why? If you aim for mediocrity then you go to the gym and workout. If you strive to be the best you can be then you train to make yourself better. Lift hard, lift heavy, lift more!

I go to the gym to train, do you?

Training

60 mins elliptical level 10
20 mins bike level 6

[GettingfitAgain]

Friday April 24th, 2010

Final day for office competition. Got my last minute cardio in this morning.

I started the contest at 239.6 lbs in January of this year. The contest was for 3 months. Results will be posted after I get into the office :)

Results in! down 30 lbs from the start of the contest. Won with a 12.52% weight loss. Look at the 2nd place finisher. Lost 3% this week alone haha. Totally dehydrated but I was ready for him :)

http://lh3.ggpht.com/_vcF_BfSzwT4/S9GVA_xGdaI/AAAAAAAAAKw/OQPuOfuxPhg/s800/office%20contest.png

Training

60 mins bike level 10
20 mins elliptical

[GettingfitAgain]

Now that our office biggest loser contest is over, we started a new contest. Best ABs by August 30th!

I have to shed another 30 lbs or so of fat and hopefully Ill be able to see them :)

The contest was alot of fun and today we are going to celebrate with some nice italian subs!

Stay tuned to see my abs the end of the summer, I will have them :)

[GettingfitAgain]

Just found this pic, was around 240lbs (start of the year) and last weeks update pic.

http://lh4.ggpht.com/_vcF_BfSzwT4/S9HcwLCi6mI/AAAAAAAAALQ/cqcuUqkbYcg/s800/old%20me%20fat.png

212.8 lbs

http://lh6.ggpht.com/_vcF_BfSzwT4/S8oOK5qoflI/AAAAAAAAAJE/8FoqQpruwfw/s800/DSC02237-1.JPG

[GettingfitAgain]

Sunday April 24th, 2010

Had a good refeed yesterday. 2400 cals or so. My usual intake is around 2000 cals a day so not too much over a normal day. This is how I keep sane with the healty eating. One day I will have some pizza or something else Im craving but have it in moderation and keep my refeeds to 500 cals over at most.

Training

10 mins warmup on elliptical

Chest/Tris/Abs!

BB Bench Press
135x10 185x5 155x8

DB Incline Press
40x12 50x10 60x7

Dips
40x8 BWx5 40x7 40x7 40x6 40x5 40x5 with 30 secs rest between sets (arms/chest really feeling it)

Rope Tricep Extensions
3 sets

Cable crunches
7 sets with 30 secs rest betwen sets

Weighted crunches
25x10 30x10 30x10

Decline sit ups
3 sets x BW like 5 reps man this is hard for me! Once I can do 10 reps x BW ill start adding weights

20 mins cooldown on elliptical

[GettingfitAgain]

Sunday April 25, 2010

Consumed around 2300 calories yesterday.

Man my chest is killing me, totally rocked it in the gym yesterday. Must have been the dips I did. 7 sets with only 30 secs rest in between. Great pump from doing it.

Considering doing cardio today or just not eating as much. We will see what happens.

[GettingfitAgain]

Sunday April 25th, 2010

Decided to man up and hit the gym to get some cardio. While I was chugging away on the elliptical I decided to look up the couch to 5k program as tjwoody suggested. After 60 mins I said lets give it a shot and completed day 1.

I felt great afterwards! Going to complete the program and do this on my cardio days 3x a week until I can run 5k.

I alternated between 3.5mph walking and 5.5 running.

http://www.coolrunning.com/engine/2/2_3/181.shtml

Training

Week 1 Day 1 of the running program - total 20 mins, 1.4 miles

Cardio Elliptical level 10 60 mins, 5 mins cooldown

[GettingfitAgain]

Monday April 26th, 2010

In the 8th week now of the OBF! The progress people have made is impressive so its time to step it up! Only 3 weeks (May 15) till my next mini goal of hitting 200 lbs. Will be close so really need to keep the diet in check till then, currently at 209lbs. 9 lbs to go.

Running has always been a great way to shed the fat and probably the reason I hated it so much was how difficult it is so this new program will hopefully ease me into it. 2nd day was pretty easy.

I popped 1.5 scoops of Jack3d and hit the gym.

Training

Week 1 Day 2 of the couch to 5k program. 1.41 miles 20 mins
25 mins bike level 6

Weighted ABs

Seated crunches 50x15, 60x10, 70x9 (up from 60x10)
Cable crunches 100x15, 115x8, 100x9 (up from 110x8)

[tjwoody]

Awesome on the c25k program! There is also a group in facebook if ur on FB. I try to get my runs in on off weight lifting days but sometimes just cant and end up going at like 730 pm. During week 4 is when my body felt like it hit a new level with the running. I never thought I would be able to run for 8 mins let alone that 20 min run I did in week5!

youre doing great bro keep it up!

[hyacinth30]

Sunday April 25, 2010

Consumed around 2300 calories yesterday.

Man my chest is killing me, totally rocked it in the gym yesterday. Must have been the dips I did. 7 sets with only 30 secs rest in between. Great pump from doing it.

Considering doing cardio today or just not eating as much. We will see what happens.

Dips are one of the best Upper body exercises! Gotta love them :D I see some great changes from your pics. You are doing great!

[GettingfitAgain]

Dips are one of the best Upper body exercises! Gotta love them :D I see some great changes from your pics. You are doing great!

Thanks!

I agree. Dips are great! My favorite upper body exercise.

Going to stick to it so I can have a smokin hot bod like yours in the summer :) 6 pack abs is the final goal!

[hyacinth30]

Thanks!

I agree. Dips are great! My favorite upper body exercise.

Going to stick to it so I can have a smokin hot bod like yours in the summer :) 6 pack abs is the final goal!

I wish I could do real dips more often but I have to be at the gym for that, I do bench dips but they arent quite as good.

Thanks for the reps and the really nice comment. It came at a good time since Ive been feeling a little down lately.

You are doing amazing in the competition, abs are only a matter of time!

[GettingfitAgain]

9 more weeks left for the OBF.

I am going to cut back on my cals a little to keep up my 2 lb a week rate of fat loss. I was consuming around 2k a day, I will cut that back to around 1700 a day. I have been on target for the past 2 days with my cals. Ill see how much weight I lose over the next 2 weeks.

Also just picked up my new running shows, Asics Gel Kahana 3s. Tested some Nikes, New Balance and settled on these.

$50 bucks!

http://www.asicsamerica.com/PROD_PIC/SPRING_2009/MEDPIC/T930N_9099M.jpg

[tjwoody]

I got a pair of NB 1224s....they got stability web in them.

How do you run...do you know? Im a heel striker. I was for sometime working on forefoot running but it was killing the calves so decided to get my 9 weeks in then try it again later.

I still run slow and almost done week 6 of the c25k. Great program! Now I still need to get running on the outdoor track soon!

1700 cals huh.....GL. I may need to get there soon myself. Looking at going to a solid 2k within a couple weeks...least on non lifting days soon.

[GettingfitAgain]

I got a pair of NB 1224s....they got stability web in them.

How do you run...do you know? Im a heel striker. I was for sometime working on forefoot running but it was killing the calves so decided to get my 9 weeks in then try it again later.

I still run slow and almost done week 6 of the c25k. Great program! Now I still need to get running on the outdoor track soon!

1700 cals huh.....GL. I may need to get there soon myself. Looking at going to a solid 2k within a couple weeks...least on non lifting days soon.

Im not sure how I run. I usually get shin splits but Im probably a heel striker also. It was between the NB and these really but these had more heel strike absorbtion from the gel so I picked these. Both are good shoes from the reviews I saw. Both are also HIDEOUS. Why are all running shoes void of fashion?

As for the cals, 1700 for awhile and Ill see how my weight loss continues. I was at 2k for the past 4 months and progress is slowing some hence the decrease. Last week I was 209.6, today I am 208.8 and by the end of the week I am shooting for 207. Pushing for 200 by May 15th my mini goal.

Hopefully the next time my weight loss stalls I wont have to go down again since Ill be at my ideal weight range.

Pre workout supplements thoughts

I normally cycle Jack3d and Presurge Unleashed on cardio/lifting days. I am probably dropping Jack3d since I have horrible crashes during the day. I took Presurge today and Ill see how I feel later. If I dont crash, Jack is going bye bye.

Tuesday April 27th, 2010

Training

10 mins warmup

Squats 135x10, 185x8, 205x6
Seated Leg Curls 90x10, 90x9, 100x6
Calf Raises 90x10x7
Leg Extensions 145x12, 160x10, 175x8 (legs were shot by then)
Deads 135x12, 205x5, 225x3 - I still cant believe how much these make me sweat

20 mins cooldown

[hyacinth30]

9 more weeks left for the OBF.

I am going to cut back on my cals a little to keep up my 2 lb a week rate of fat loss. I was consuming around 2k a day, I will cut that back to around 1700 a day. I have been on target for the past 2 days with my cals. Ill see how much weight I lose over the next 2 weeks.

Also just picked up my new running shows, Asics Gel Kahana 3s. Tested some Nikes, New Balance and settled on these.

$50 bucks!

http://www.asicsamerica.com/PROD_PIC/SPRING_2009/MEDPIC/T930N_9099M.jpg

Ive always liked Asics! Hope you like them..

As for your cals, you are now officially eating less than me. lol Im at 1900 cals!

Nice squats BTW!!!

[GettingfitAgain]

Ive always liked Asics! Hope you like them..

As for your cals, you are now officially eating less than me. lol Im at 1900 cals!

Nice squats BTW!!!

Ouch 1900 cals! I still have a bunch of fat to lose so once I get near 185 Ill bump it back up to maintain and start a recomp.

The shoes are nice. Very comfortable. Havent run in them yet, my next couch to 5k is on Thursday. Gotta be better than my Rebook Cross trainers I was running in tho :)

[GettingfitAgain]

Wednesday April 28th, 2010

Morning weight 208.2 lbs (down from 209.6 last week Friday). Cal reduction and running is blasting away the fat again. I should hit my goal of 207 this week. 200 by May 15th!

The new running shoes are awesome. Completely different experience, cant feel the impact like before. If you are running get running shoes makes a huge difference.

Training

DB Shoulder press
40x11, 45,10, 50x6 (up from 45x7)

DB Forward Raises
20x10 25x9 27.5x6 (up from 25x6)

Face Pulls
50x15 60x10 70x7 (up from 60x9)

Side Lat Raises Machine
65x12 70x10 75x6 (up from 70x7)

BB Shrugs
135x10 225x10 245x7 (up from 245x6)

Upright rows
45x10 55x7 55x8

Day 3 Week 1 Couch to 5k

1.79 miles 25 mins - alternated between 3.5 walk and 6.0 run. (up from 1.41 miles)

[hyacinth30]

Wednesday April 28th, 2010

Morning weight 208.2 lbs (down from 209.6 last week Friday). Cal reduction and running is blasting away the fat again. I should hit my goal of 207 this week. 200 by May 15th!

The new running shoes are awesome. Completely different experience, cant feel the impact like before. If you are running get running shoes makes a huge difference.

Training

DB Shoulder press
40x11, 45,10, 50x6 (up from 45x7)

DB Forward Raises
20x10 25x9 27.5x6 (up from 25x6)

Face Pulls
50x15 60x10 70x7 (up from 60x9)

Side Lat Raises Machine
65x12 70x10 75x6 (up from 70x7)

BB Shrugs
135x10 225x10 245x7 (up from 245x6)

Upright rows
45x10 55x7 55x8

Day 3 Week 1 Couch to 5k

1.79 miles 25 mins - alternated between 3.5 walk and 6.0 run. (up from 1.41 miles)

Congrats on the loss! No doubt youll hit your goal by may 15th. Strong shoulder workout.

[GettingfitAgain]

Congrats on the loss! No doubt youll hit your goal by may 15th. Strong shoulder workout.

Thanks. Once I break the elusive 200 lb mark, Ill post another round of update pics. Will be the first time under 200lbs in like 8 years.

[beefcake66]

Thanks. Once I break the elusive 200 lb mark, Ill post another round of update pics. Will be the first time under 200lbs in like 8 years.

shibbbbbbbbby!
It's awesome to hit a new low weight!


annnnnnnnnddddd I'm IN!
Beefystalker joinin in for the ride lol

[GettingfitAgain]

shibbbbbbbbby!
It's awesome to hit a new low weight!


annnnnnnnnddddd I'm IN!
Beefystalker joinin in for the ride lol

Welcome to the countdown to visible abs! Unveiling sometime in 2010! Stay tuned!

[tjwoody]

wow ur kicking azz on ur running. 6mph is great! i run at a slow 5mph and last min i bump to 5.5-6mph to get a feel for it. next run i got is a 25 min one, w6d3!

grats on the weight loss. running kick it up a notch for u? when i am done, the sweat is pouring off me!

[beefcake66]

wow ur kicking azz on ur running. 6mph is great! i run at a slow 5mph and last min i bump to 5.5-6mph to get a feel for it. next run i got is a 25 min one, w6d3!

grats on the weight loss. running kick it up a notch for u? when i am done, the sweat is pouring off me!

lol... I'm jealous of you both..
I run at 5mph and my knee falls apart :p

I used to try jogging at 4.5mph or so for a while and was able to get a little over half a mile done before the knee twists, but the pain for the next few days and general discomfort made it not worth the effort anymore...

Where do you find this couch to 5k plan? I'm going to start it asap after surgery (October if I'm lucky)

[GettingfitAgain]

wow ur kicking azz on ur running. 6mph is great! i run at a slow 5mph and last min i bump to 5.5-6mph to get a feel for it. next run i got is a 25 min one, w6d3!

grats on the weight loss. running kick it up a notch for u? when i am done, the sweat is pouring off me!

Ya running is already making a dent in my fat loss. Down 1.5 lbs this week already. Hoping to hit 8mph by the end of the program so I can do a 5k with my friend this year. I need to be around 20 mins for 3 miles to keep up.

Tomorrow Im going to do Week 2 Day 1 which is 90 secs running, 60 walking. I should be over 2 miles in 25 mins.

[tjwoody]

Awesome! U will do well! I have a hard time with my legs getting sore...but think I need to suck it up a bit. Someone told me the stretching and a slower then normal start will work the kinks out.

I am looking at a 5k in august. also ive always wanted to run trails..like in the woods.

guess I will try to run today. figure if my legs are to bad i will just add a walking segment or two in there and do a redo. guess running is better then putting it off. :)

cant wait till i can run outside in the mornings during the summer!

[beefcake66]

Ya running is already making a dent in my fat loss. Down 1.5 lbs this week already. Hoping to hit 8mph by the end of the program so I can do a 5k with my friend this year. I need to be around 20 mins for 3 miles to keep up.

Tomorrow Im going to do Week 2 Day 1 which is 90 secs running, 60 walking. I should be over 2 miles in 25 mins.

Sounds cool!
If all goes well, I wanna work on my endurance (max out at 10k or so), so I can run to and from work (its just over 3k from my door to my work). Sounds like this plan would get it done lol

[GettingfitAgain]

Awesome! U will do well! I have a hard time with my legs getting sore...but think I need to suck it up a bit. Someone told me the stretching and a slower then normal start will work the kinks out.

I am looking at a 5k in august. also ive always wanted to run trails..like in the woods.

guess I will try to run today. figure if my legs are to bad i will just add a walking segment or two in there and do a redo. guess running is better then putting it off. :)

cant wait till i can run outside in the mornings during the summer!

I just did my leg workout yesterday as well and my calves, ass, quads are sore (DOMS) but as soon as I started running, you dont feel anything.


Sounds cool!
If all goes well, I wanna work on my endurance (max out at 10k or so), so I can run to and from work (its just over 3k from my door to my work). Sounds like this plan would get it done lol

That will definitely blast away any remaining fat. You will have to unveil your abs this year too!

[tjwoody]

I just did my leg workout yesterday as well and my calves, ass, quads are sore (DOMS) but as soon as I started running, you dont feel anything.



Maybe Ill suck it up a bit. I may have this odd thing going on in my heal area but I will keep stretching it through the day.

[GettingfitAgain]

I know BMI doesnt mean anything but I still like the fact that Im no longer considered OBESE on the BMI scale :)

http://lh6.ggpht.com/_vcF_BfSzwT4/S9hCIUiId1I/AAAAAAAAALw/_ui8PVhdUDs/s800/bmi.png

[beefcake66]

I know BMI doesnt mean anything but I still like the fact that Im no longer considered OBESE on the BMI scale :)

http://lh6.ggpht.com/_vcF_BfSzwT4/S9hCIUiId1I/AAAAAAAAALw/_ui8PVhdUDs/s800/bmi.png

CONGRATS!!!

I just recently made it out of overweight and into healthy weight myself! It's a nice feeling eh?? (Even though BMI is retarded)

[GettingfitAgain]

CONGRATS!!!

I just recently made it out of overweight and into healthy weight myself! It's a nice feeling eh?? (Even though BMI is retarded)

Feels good :) But the burning in my traps, calves and shoulders feels better!

[GettingfitAgain]

lol... I'm jealous of you both..
I run at 5mph and my knee falls apart :p

I used to try jogging at 4.5mph or so for a while and was able to get a little over half a mile done before the knee twists, but the pain for the next few days and general discomfort made it not worth the effort anymore...

Where do you find this couch to 5k plan? I'm going to start it asap after surgery (October if I'm lucky)

Hey just saw your queston.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I also just downloaded the couch to 5k app on my ipod which is the same thing but has audio to tell you when you walk/run and setup play lists.

http://c25kapp.com/

Tomorrow is Week 2 Day 1.

[tjwoody]

Hey just saw your queston.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I also just downloaded the couch to 5k app on my ipod which is the same thing but has audio to tell you when you walk/run and setup play lists.

http://c25kapp.com/

Tomorrow is Week 2 Day 1.

they also got a forum and a facebook page. pretty damn good program!

[GettingfitAgain]

they also got a forum and a facebook page. pretty damn good program!

Yes its nice. Used it today. No more watching the clock on the treadmill.

Weight 207.6 lbs down again from 208.2 yesterday.

Training

Cardio day

Week 2 Day 1 Couch to 5k program
2.02 miles, 29 minutes

Bike level 5 25 mins

Weighted Abs
Weighted Crunches
30x20, 30x15, 30x10

Seated Crunches
50x10x7 (FST-7)

Cable Crunches
85x10x3

Thoughts: Day 1 Week 2 is much more difficult than week 1 for me. Dripping again after I was done and when I got home I was 206.4 lbs (lost over a lb of water). If you are looking for a way to rev up the weight loss, give running a shot, it sheds fat like nothing Ive seen along with a consistent diet.

[beefcake66]

Hey just saw your queston.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I also just downloaded the couch to 5k app on my ipod which is the same thing but has audio to tell you when you walk/run and setup play lists.

http://c25kapp.com/

Tomorrow is Week 2 Day 1.


they also got a forum and a facebook page. pretty damn good program!

Awesome, good to know. Thanks guys!

[hyacinth30]

Yes its nice. Used it today. No more watching the clock on the treadmill.

Weight 207.6 lbs down again from 208.2 yesterday.

Training

Cardio day

Week 2 Day 1 Couch to 5k program
2.02 miles, 29 minutes

Bike level 5 25 mins

Weighted Abs
Weighted Crunches
30x20, 30x15, 30x10

Seated Crunches
50x10x7 (FST-7)

Cable Crunches
85x10x3

Thoughts: Day 1 Week 2 is much more difficult than week 1 for me. Dripping again after I was done and when I got home I was 206.4 lbs (lost over a lb of water). If you are looking for a way to rev up the weight loss, give running a shot, it sheds fat like nothing Ive seen along with a consistent diet.

Congrats on getting your BMI down & the weight loss. Nice and steady!

Im starting to think Id like to run a 5k this summer. Im not a runner, but Id like to start and perhaps do a half marathon sometime in the distant future (Lots O training before that happens).

What program are you following again? (Im pretty sure I read this somewhere) Sorry if it's been asked a million times.

[GettingfitAgain]

Hey just saw your queston.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I also just downloaded the couch to 5k app on my ipod which is the same thing but has audio to tell you when you walk/run and setup play lists.

http://c25kapp.com/

Tomorrow is Week 2 Day 1.


Congrats on getting your BMI down & the weight loss. Nice and steady!

Im starting to think Id like to run a 5k this summer. Im not a runner, but Id like to start and perhaps do a half marathon sometime in the distant future (Lots O training before that happens).

What program are you following again? (Im pretty sure I read this somewhere) Sorry if it's been asked a million times.

Couch to 5k. It slowly eases you into running since I dont run either. Going to try a 5k this summer also with a friend of mine. I want to be able to do 5k in 21 mins (7 min mile) before I enter :)

[hyacinth30]

Couch to 5k. It slowly eases you into running since I dont run either. Going to try a 5k this summer also with a friend of mine. I want to be able to do 5k in 21 mins (7 min mile) before I enter :)

I watched the biggest loser this week and one of the contestants did a 5K in 21 min, you can totally do it!

Im going to look at that program, can I find it online or do i have to get a book?

[beefcake66]

Hey just saw your queston.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I also just downloaded the couch to 5k app on my ipod which is the same thing but has audio to tell you when you walk/run and setup play lists.

http://c25kapp.com/

Tomorrow is Week 2 Day 1.

Pssst J, #143

[GettingfitAgain]

I watched the biggest loser this week and one of the contestants did a 5K in 21 min, you can totally do it!

Im going to look at that program, can I find it online or do i have to get a book?

Here is the link to how to do couch to 5k.
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you have an ipod or itouch you can download a program by searching couch to 5k, $3.99.

I also saw that biggest loser hehe. I never watch it but caught that particular segment of the show.

[tjwoody]

I watched the biggest loser this week and one of the contestants did a 5K in 21 min, you can totally do it!

Im going to look at that program, can I find it online or do i have to get a book?

damn, thats a great time!

[GettingfitAgain]

I just got selected to test Xpand Xtreme Pump.

Didnt think I would get selected but I was :)

http://forum.bodybuilding.com/showthread.php?t=123939471

http://www.bodybuilding.com/store/dym/xpandxtremepump.html

Ill be putting up a review once I receive it.

[tjwoody]

I just got selected to test Xpand Xtreme Pump.

Didnt think I would get selected but I was :)

http://forum.bodybuilding.com/showthread.php?t=123939471

http://www.bodybuilding.com/store/dym/xpandxtremepump.html

Ill be putting up a review once I receive it.

grats. prob got selected cause of ur hard down and dedication my friend! :) good for u!

Almost done with superpump and looking at trying some drive and rpm.

[GettingfitAgain]

Just posted this link in another thread but this is what I want to look like


Perfect Male Body IMO. What do the ladies think? :)

http://craignj.files.wordpress.com/2009/05/ryan3.jpg?w=480&h=600

[beefcake66]

Perfect Male Body IMO. What do the ladies think? :)

I think he's pretty hot haha
Even in Van Wilder when he wasn't ripped he still looked good, and then in Blade (2 or 3?) he had a wicked body...

EDIT: Or maybe it's that movie where he was a psycho killer that he had the wicked body? (Amityville horror maybe?)

[GettingfitAgain]

I think he's pretty hot haha
Even in Van Wilder when he wasn't ripped he still looked good, and then in Blade (2 or 3?) he had a wicked body...

EDIT: Or maybe it's that movie where he was a psycho killer that he had the wicked body? (Amityville horror maybe?)

Ya that movie. He was ripped as well. BTW Van wilder was so freaking funny lol.

..write that down...

[tjwoody]

Ya that movie. He was ripped as well. BTW Van wilder was so freaking funny lol.

..write that down...

yeah, i heard hes yummy! lol. id love to look like that.

[beefcake66]

Ya that movie. He was ripped as well. BTW Van wilder was so freaking funny lol.

..write that down...

I loved it so much I bought it hahaha, definitely a good one. I think it's my next movie to watch now :D (Fan Boys was last night hahaha)

[Ms_Doodikins]

Just posted this link in another thread but this is what I want to look like


Perfect Male Body IMO. What do the ladies think? :)
http://craignj.files.wordpress.com/2009/05/ryan3.jpg?w=480&h=600

I AGREE!!

Hugh Jackman isn't a bad goal either :D

http://assets.gearlive.com/celebrities/blogimages/hugh_jackman1.jpg


You'll get there!! I look forward to seeing your review(s) on Dymatize Xpand!

[GettingfitAgain]

I AGREE!!

Hugh Jackman isn't a bad goal either :D

You'll get there!! I look forward to seeing your review(s) on Dymatize Xpand!

Excellent choice! Once I blast away another 30lbs or so maybe Ill see my abs hiding underneath.

The Dymatize looks interesting, has some good stuff in it so once I get it Ill stop taking the ON-CGT10 and Presurge Unleashed. Already stopped taking Jack3d and haven't had any nasty crashes since Monday.

My supps will be Whey protein, Mutli, Fish Oil, CLA and Xpand.

http://i44.tinypic.com/2a50sx.jpg

[tjwoody]

Excellent choice! Once I blast away another 30lbs or so maybe Ill see my abs hiding underneath.

The Dymatize looks interesting, has some good stuff in it so once I get it Ill stop taking the ON-CGT10 and Presurge Unleashed. Already stopped taking Jack3d and haven't had any nasty crashes since Monday.

My supps will be Whey protein, Mutli, Fish Oil, CLA and Xpand.

http://i44.tinypic.com/2a50sx.jpg

darn that does look interesting. I will be following along too. love trying new stuff!

[GettingfitAgain]

Friday April 30th, 2010

Weight 206.6lbs down from 207.6 loss of 1 lb in a day. Interesting because I had more cals yesterday than the past few days. Around 1900 cals compared to 1700.

Training

Wide Grip Pullups
75x10 55x7 40x4 25x3 - I am really close to doing these without assistance, maybe 2 more weeks

Rows
85x12 100x10 115x6

Lat Pulldowns
100x10 100x8 100x7 100x7 100x7 100x7 100x7 - FST-7 style 30 secs rest

Facepulls
60x10 70x7

Arms were pretty much shot from the FST-7

DB Curls
35x4 30x7 30x6

Preacher Curls
40x8 40x6 40x4 40x5 40x5 40x5 40x5 - FST-7 again

Couch to 5k

Week 2 Day 2 - alternate between 3.5 walk and 6.0 run 2.1 miles

Thoughts

Although I am using a little less weight on some of the FST exercises, they are killer. Really blasts those muscle groups. I did it this week with dips and calf raises, I was sore for days on both body parts.

Weight is dropping nicely. I should hit my goal of 200 lbs by May 15th at which time I will take more progress pics!

[hyacinth30]

Friday April 30th, 2010

Weight 206.6lbs down from 207.6 loss of 1 lb in a day. Interesting because I had more cals yesterday than the past few days. Around 1900 cals compared to 1700.

Honestly, I think 1900 is good for you. (Ok, shutting up now ;)) Congrats on the 1lbs loss! You are rocking this!




Training

Wide Grip Pullups
75x10 55x7 40x4 25x3 - I am really close to doing these without assistance, maybe 2 more weeks

Rows
85x12 100x10 115x6

Lat Pulldowns
100x10 100x8 100x7 100x7 100x7 100x7 100x7 - FST-7 style 30 secs rest

Facepulls
60x10 70x7

Arms were pretty much shot from the FST-7

DB Curls
35x4 30x7 30x6

Preacher Curls
40x8 40x6 40x4 40x5 40x5 40x5 40x5 - FST-7 again

Couch to 5k

Week 2 Day 2 - alternate between 3.5 walk and 6.0 run 2.1 miles

Thoughts

Although I am using a little less weight on some of the FST exercises, they are killer. Really blasts those muscle groups. I did it this week with dips and calf raises, I was sore for days on both body parts.

Weight is dropping nicely. I should hit my goal of 200 lbs by May 15th at which time I will take more progress pics!

Workout looks good!

[GettingfitAgain]

Honestly, I think 1900 is good for you. (Ok, shutting up now ;)) Congrats on the 1lbs loss! You are rocking this!


Workout looks good!

Maybe Ill bump up the cals to 1900 ish. With the running I will need the extra cals. Besides weight is melting off anyway :)

Sub 200 in 2 weeks or bust!

[tjwoody]

Maybe Ill bump up the cals to 1900 ish. With the running I will need the extra cals. Besides weight is melting off anyway :)

Sub 200 in 2 weeks or bust!

nice man u r killing it! im going to try my w7d1 run today. another 25 min run, oh boy! if i do, this will be the first week ever i got in my 3 runs per week. my legs get so darn sore. lol

[GettingfitAgain]

nice man u r killing it! im going to try my w7d1 run today. another 25 min run, oh boy! if i do, this will be the first week ever i got in my 3 runs per week. my legs get so darn sore. lol

Thanks man. The running is your doing and really help me step it up a notch :) I was reluctant at first but man is it working.

Will be an exciting day to be back in human weight range :)

Ill also be happy when I can crank out wide grip pullups without assistance. When you can do that, you are in good shape.

[tjwoody]

Thanks man. The running is your doing and really help me step it up a notch :) I was reluctant at first but man is it working.

Will be an exciting day to be back in human weight range :)

Ill also be happy when I can crank out wide grip pullups without assistance. When you can do that, you are in good shape.

glad u changed ur mind on the running...its awesome! my friend brian motivated me enough to stick with it (blsmith)

im working up to start doing some pulls up on a machine that also assists. i will try it next week.

think i may shift my new goal to 200 lbs but for now i will leave my 215 one as a hurdle goal :)

Still taking creatine? Hows it treating u? I have been taking sizeon and thinking on non lifting days to take me 5 grams of creatine. which kind u taking?

[GettingfitAgain]

glad u changed ur mind on the running...its awesome! my friend brian motivated me enough to stick with it (blsmith)

im working up to start doing some pulls up on a machine that also assists. i will try it next week.

think i may shift my new goal to 200 lbs but for now i will leave my 215 one as a hurdle goal :)

Still taking creatine? Hows it treating u? I have been taking sizeon and thinking on non lifting days to take me 5 grams of creatine. which kind u taking?

Ya on creatine still. The presurge has 1 g per scoop or so of crepure which I take before working out and then I take a scoop of ON CGT-10 which is creatine, glutamine post workout in my shake. Does it work? I have no idea. I didnt get the bloat and still dropping so thats good.

The Xpand xtreme has it in it as well so Ill get creatine when I start my review of the product.

[GettingfitAgain]

8 week progress pictures

227 lbs - Start of OBF
206 lbs - Current

http://lh4.ggpht.com/_vcF_BfSzwT4/S6UpLkmAufI/AAAAAAAAAFc/z2l0m_7lh6I/s800/march6.jpg

http://lh3.ggpht.com/_vcF_BfSzwT4/S92WoG69KGI/AAAAAAAAAMQ/ewxqALcB78M/s800/may2.jpg

[GettingfitAgain]

Week 2 day 3 complete! 2.12 miles. Cranked out 2 hours of cardio today feeling good!

[beefcake66]

Oh man I tried to rep you for your awesome progress pics but it wont let me!
you're doin great man!!

[JaySinX]

lol, just found this, great progress and you can def lose 20 in 8 weeks, keep it up

and yea ryan reynolds is ripped...and married to scarlett johansson so life is good for him, lol

[GettingfitAgain]

Oh man I tried to rep you for your awesome progress pics but it wont let me!
you're doin great man!!

Thanks beef :)


lol, just found this, great progress and you can def lose 20 in 8 weeks, keep it up

and yea ryan reynolds is ripped...and married to scarlett johansson so life is good for him, lol

Nice :) Glad you stopped by. 20 lbs I can do, I just want to do it right and make sure its mostly fat and not muscle.

[hyacinth30]

Week 2 day 3 complete! 2.12 miles. Cranked out 2 hours of cardio today feeling good!

Nice job on the cardio and the pics look great!

[GettingfitAgain]

Nice job on the cardio and the pics look great!

Thanks! Ready to start week 3 day one on the running program, it looks like a big jump in distance.

As for the pics, man I need some sun! haha

[tjwoody]

Thanks! Ready to start week 3 day one on the running program, it looks like a big jump in distance.

As for the pics, man I need some sun! haha

very nice job on the pics. that side shot is amazing!!

Go go week 3!

Got a 25 min run tomorrow myself!

[GettingfitAgain]

very nice job on the pics. that side shot is amazing!!

Go go week 3!

Got a 25 min run tomorrow myself!

Thanks man. At this rate I might have some definition at the end of the contest :) Loving the running. Cant wait to do a real 5k!

[tjwoody]

Thanks man. At this rate I might have some definition at the end of the contest :) Loving the running. Cant wait to do a real 5k!

for sure!

hit us up with a double bicep pose next time...ud be surprised! :)

[GettingfitAgain]

Monday May 3rd, 2010

Leg day! Going to push hard the next 2 weeks to break 200 lbs.

Training

10 min warmup on the bike level 6

Squats
135x12 185x10 205x8 (up from 205x7)

Leg Extension
180x11 200x10 200x8 (up from 190x10)

Leg Curls
90x12 90x8 90x7

Calf Raises
90x15 140x10x6 FST

Hanging DeadLifts? - not sure what they are called but I dont let the weight touch the ground

135x12 185x7 185x8

Facepulls
50x13 50x12 50x11

Weighted Abs

Cable crunches
85x10x3

Seated Crunch
50x12 70x10 80x8 90x6

20 mins ellipitcal cool down level 6

[GettingfitAgain]

very nice job on the pics. that side shot is amazing!!

Go go week 3!

Got a 25 min run tomorrow myself!

The thing I notice without looking in the mirror (it makes it more apparent tho) is my moobs are almost gone. My chest is starting to firm up and shaping up nicely. 20 lbs more lbs of fat loss and they should be pretty solid!

[hyacinth30]

Monday May 3rd, 2010

Hanging DeadLifts? - not sure what they are called but I dont let the weight touch the ground

135x12 185x7 185x8


Im going to guess either Romanian or stiff leg deadlift. Does the bar slide down your thighs or move away from the body?

Nice workout!

[tjwoody]

The thing I notice without looking in the mirror (it makes it more apparent tho) is my moobs are almost gone. My chest is starting to firm up and shaping up nicely. 20 lbs more lbs of fat loss and they should be pretty solid!

haha, mine too! moobs....i dont know if i heard that expression before!

do ur legs days mess with ur running days? my legs are still pretty beat from Sat legs day and I was going to try to run tonight again.

[GettingfitAgain]

Im going to guess either Romanian or stiff leg deadlift. Does the bar slide down your thighs or move away from the body?

Nice workout!

Looks like a Romanian deadlift from a video I just saw. I like these better than normal deads because it feels like Im workout out more.

[GettingfitAgain]

haha, mine too! moobs....i dont know if i heard that expression before!

do ur legs days mess with ur running days? my legs are still pretty beat from Sat legs day and I was going to try to run tonight again.

Ill let you know tomorrow. My legs are dead today and tomorrow I was going to do Week 3 day 1.

The next 8 weeks will be pretty exciting because if I can maintain this level of weight loss I think the next 20lbs will be mostly love handles and gut reduction.

Ill probably do 2 more progress pics, one at sub 200 since that has been a major milestone for me and then the final one.

[GettingfitAgain]

Running after leg day = brutal.

Went to a friends kids birthday yesterday. We are going to hit up a 5k in July or August depending on the crew and if they are ready. I should finish the C25k program by then so I will be ready!

Weight is where it was on Friday. Lots of carbs the past few days hehe. Hopefuly a few more lbs of water will come over over the next few days and I can hit my goal this week of 203.

Training

Week 3 Day 1 Couch to 5k complete. 2.2 miles 28 minutes.

45 mins bike level 6

[hyacinth30]

Running after leg day = brutal.

Went to a friends kids birthday yesterday. We are going to hit up a 5k in July or August depending on the crew and if they are ready. I should finish the C25k program by then so I will be ready!

Weight is where it was on Friday. Lots of carbs the past few days hehe. Hopefuly a few more lbs of water will come over over the next few days and I can hit my goal this week of 203.

Training

Week 3 Day 1 Couch to 5k complete. 2.2 miles 28 minutes.

45 mins bike level 6

Yeah, I can imagine running after leg day must be brutal, I generally do a long walk on days after Ive destroyed my legs :P

Good luck with 203!!!

[tjwoody]

I cant even think about running after legs or even the day after! Just started squats again so the past couple days were real rough!

After my carb weekends I put on a few lbs too but it comes off fairly fast. Got a feeling this week losing 2 lbs is going to be rough for me.

Gl on urs!

[GettingfitAgain]

Yeah, I can imagine running after leg day must be brutal, I generally do a long walk on days after Ive destroyed my legs :P

Good luck with 203!!!

Thanks! Ill break 200 soon!


I cant even think about running after legs or even the day after! Just started squats again so the past couple days were real rough!

After my carb weekends I put on a few lbs too but it comes off fairly fast. Got a feeling this week losing 2 lbs is going to be rough for me.

Gl on urs!

The last month of this contest I may go to a keto diet to really shed some extra water weight :) I will see how I look on June 1st then decide.

[tjwoody]

Thanks! Ill break 200 soon!



The last month of this contest I may go to a keto diet to really shed some extra water weight :) I will see how I look on June 1st then decide.

interesting u bring that up...i've been looking over the keto faqs. that looks rough to get used to. looks like less then 30g of carbs.

I am looking at working my carbs low just dont know if i can go that low. i rem hitting like 50-60g of carbs back in the day and i was hurting! hehe.

[GettingfitAgain]

Wednesday May 5th, 2010

Weight is below what it was last Friday finally ;) Now I need to keep burning it off and reach my mini milestone of <200!

Training
10 min bike warmup

DB Shoulder Press
40x12 45x12 50x7 (up from 6)

Forward DB Raises
20x11 25x8 27.5x7 (up from 6)

Facepulls
50x15 60x12 70x8 (up from 7)

Side Lat Raises Machine
70x12 75x10 80x6 (up from 75x6)

BB Shrug
135x12 205x12 225x7

Upright Rows
45x11 55x10 65x6 (up from 55x8)

20 min bike cool down

[jab50]

Ur face has thinned a bit, so that's a good sign that you're progressing with your weight loss.

I'm still doing the Starting Strength program (one month in now), and I can see some progress. But I need to cut out more calories from my diet (I'm just trying to get my daily amount of protein in regardless of the calories). I've gained about 7 kg! I think most of that is water, some muscle, and some fat :(

How's that pre-workout drink working for you? I used these last year, but this year, they seem to be doing absolutely nothing for me. I might just try to drink some coffee beforehand with some creatine. Might be cheaper for me.

When you have a few, please check out my journal as well. I finally made a thread as you suggested!

[jab50]

Just posted this link in another thread but this is what I want to look like


Perfect Male Body IMO. What do the ladies think? :)

http://craignj.files.wordpress.com/2009/05/ryan3.jpg?w=480&h=600


Dude, if I looked like this, I'd so be getting laid 24 / 7 out here. Unfortunately, I'd need cosmetic surgery on just about every part of my body + more muscle + a great diet haha. Oh well, I will try to improve on what I have.

[hyacinth30]

Here is the link to how to do couch to 5k.
http://www.coolrunning.com/engine/2/2_3/181.shtml


Thanks, I printed it out! Im going to give it a go...maybe not until the end of the contest though, we shall see.

Looks good in here!

[GettingfitAgain]

Ur face has thinned a bit, so that's a good sign that you're progressing with your weight loss.

I'm still doing the Starting Strength program (one month in now), and I can see some progress. But I need to cut out more calories from my diet (I'm just trying to get my daily amount of protein in regardless of the calories). I've gained about 7 kg! I think most of that is water, some muscle, and some fat :(

How's that pre-workout drink working for you? I used these last year, but this year, they seem to be doing absolutely nothing for me. I might just try to drink some coffee beforehand with some creatine. Might be cheaper for me.

When you have a few, please check out my journal as well. I finally made a thread as you suggested!

Nice Ill check it out. Much easier to read a thread instead of those blogs. As for your weight gain, I would try like you suggested and limit your cals some. 7kg is alot in a month when bulking unless you are using roids.

The presupp seems ok, I use presurge right now but going to use the Xpand soon once I get it. I like it because it has the creatine in it. Creatine before and post workout.


Dude, if I looked like this, I'd so be getting laid 24 / 7 out here. Unfortunately, I'd need cosmetic surgery on just about every part of my body + more muscle + a great diet haha. Oh well, I will try to improve on what I have.

Lol. That body is a long term goal. This year Ill settle for 2-4 visible abs. Figure I need to hit 180-185 before that happens as long as I can retain muscle. I dont want to weigh much less than 180.


Thanks, I printed it out! Im going to give it a go...maybe not until the end of the contest though, we shall see.

Looks good in here!

Its a great program. Im going to do week 3 day 2 tomorrow. I love the high I get when Im done with a run. Plus the weight has been melting off since I introduced the running.

[tjwoody]

GL on the run today! is the program pushing u at all yet? week 4 is where it started coming together for me and w5d3 had me nervous till I did it! :)

[GettingfitAgain]

GL on the run today! is the program pushing u at all yet? week 4 is where it started coming together for me and w5d3 had me nervous till I did it! :)

So far its been pretty easy. 4 months of cardio built up my endurance. I could possibly run 3 miles now if I did it at 5mph.

Right now I have my sights on breaking 200 and hopefully by end of month around 195. That will give me a solid month to drop the last 10 (185lbs) for the contest :)

One thing I noticed today was my veins are starting to pop out on the bottom of my forearms. I think 185 will be a good weight for me.

[tjwoody]

So far its been pretty easy. 4 months of cardio built up my endurance. I could possibly run 3 miles now if I did it at 5mph.

Right now I have my sights on breaking 200 and hopefully by end of month around 195. That will give me a solid month to drop the last 10 (185lbs) for the contest :)

One thing I noticed today was my veins are starting to pop out on the bottom of my forearms. I think 185 will be a good weight for me.

whats ur weight at now? my goal was 215 for this contest but I think I need like 200 lbs to look good myself. maybe lil lower. Id love 210...well id love no love handles but 1 thing at a time! lol

nice on the veins. my muscles are starting to pop out nicely towards the end of my workouts. i got to take measurements soon...that reminds me!

[jab50]

Nice Ill check it out. Much easier to read a thread instead of those blogs. As for your weight gain, I would try like you suggested and limit your cals some. 7kg is alot in a month when bulking unless you are using roids.

The presupp seems ok, I use presurge right now but going to use the Xpand soon once I get it. I like it because it has the creatine in it. Creatine before and post workout.



Nah, not on any drugs (I would guess they're illegal here in Japan, unless prescribed by a physician?) I gained about 5kg in one week after I started taking creatine. That's how I know most of this weight gain has been water. It was probably a combination of being a bit dehydrated and also the bloating that goes along with creatine. After that first week, my weight is going up about 1/2 pound per week.

What were you doing out in Korea? High school??

[GettingfitAgain]

Nah, not on any drugs (I would guess they're illegal here in Japan, unless prescribed by a physician?) I gained about 5kg in one week after I started taking creatine. That's how I know most of this weight gain has been water. It was probably a combination of being a bit dehydrated and also the bloating that goes along with creatine. After that first week, my weight is going up about 1/2 pound per week.

What were you doing out in Korea? High school??

ya dad was in the military so we lived there for 2 years.

[GettingfitAgain]

whats ur weight at now? my goal was 215 for this contest but I think I need like 200 lbs to look good myself. maybe lil lower. Id love 210...well id love no love handles but 1 thing at a time! lol

nice on the veins. my muscles are starting to pop out nicely towards the end of my workouts. i got to take measurements soon...that reminds me!

Down to 204.6 now a 2lb loss from last week but week not over :)

Training
Week 3 day 2 complete 2.2 miles

60 mins bike level 8

Weighted Abs
Seated Crunches
60x10 70x9 80x6

Cable Crunches
85x12 85x10 85x10

Weighted Crunches
30x12 30x10 30x10

[tjwoody]

Down to 204.6 now a 2lb loss from last week but week not over :)

Training
Week 3 day 2 complete 2.2 miles

60 mins bike level 8

oh nice man! wow, thats an amazing amount of cardio my friend! whats that like 1 hr 25 mins?! :)

u will hit that 200lbs in no time! going to do another unofficial weigh in ..... brb..

[GettingfitAgain]

oh nice man! wow, thats an amazing amount of cardio my friend! whats that like 1 hr 25 mins?! :)

u will hit that 200lbs in no time! going to do another unofficial weigh in ..... brb..

1 hour 29 mins to be exact :) Then I banged out my abs.

Btw not sure if you go to G N C to buy stuff but they are having a buy one get one 50% off on store brand junk + 20% gold card discount. I think it ends tomorrow.

I picked up 2 tubs of the AMP 60 protein powder for $70. Normally its $60 per tub (3 lbs).

[tjwoody]

1 hour 29 mins to be exact :) Then I banged out my abs.

Btw not sure if you go to G N C to buy stuff but they are having a buy one get one 50% off on store brand junk + 20% gold card discount. I think it ends tomorrow.

I picked up 2 tubs of the AMP 60 protein powder for $70. Normally its $60 per tub (3 lbs).

looking at that protein, but still seems expensive no?

should add; i normally take myofusion and got some tubs of labrada stuff from wheycheap.com for PWO. for an after drink shake I add glutamine and BCAAs atm. I am however using a scoop of sizeon V1 with a scoop of intrabolic....sizeon has the creating and intra the bcaas so may save the bcaa i bought for fasted cardio...if i ever get around to it. :)

[GettingfitAgain]

looking at that protein, but still seems expensive no?

should add; i normally take myofusion and got some tubs of labrada stuff from wheycheap.com for PWO. for an after drink shake I add glutamine and BCAAs atm. I am however using a scoop of sizeon V1 with a scoop of intrabolic....sizeon has the creating and intra the bcaas so may save the bcaa i bought for fasted cardio...if i ever get around to it. :)

Thats just what I like to use personally but you can get some of the generic stuff for alot less. 2lb tubs for like $20 bucks with 20% off + 50% off on 2nd bottle it will be really cheap.

[tjwoody]

Thats just what I like to use personally but you can get some of the generic stuff for alot less. 2lb tubs for like $20 bucks with 20% off + 50% off on 2nd bottle it will be really cheap.

thats cool. i didnt mean to sound offensive at all. I am a HUGE believer if thats what u like, thats what u should get! :) i like the myofusion cause my tummy loves it. lol!

looking forward to ur next weigh in!

[GettingfitAgain]

thats cool. i didnt mean to sound offensive at all. I am a HUGE believer if thats what u like, thats what u should get! :) i like the myofusion cause my tummy loves it. lol!

looking forward to ur next weigh in!

No offense taken :) Just pointing out some good deals right now there. Plus alot of name brand stuff is up to 40% off.

[tjwoody]

No offense taken :) Just pointing out some good deals right now there. Plus alot of name brand stuff is up to 40% off.

Cool!

wish i wasnt already a supplement wh#@! and had a ton of crap! lol.

coming off superpump soon and going to be trying rpm/drive stack. they sending me a few black cats too. looking forward to it!

[GettingfitAgain]

Just received my package of Xpand Xtreme Pump. My review will be posted here.
http://forum.bodybuilding.com/showthread.php?t=124326911

They sent me 2 bottles of Xpand in fruit punch and blue raspberry flavors.


Tomorrow will be the first day I take it :)

[tjwoody]

Just received my package of Xpand Xtreme Pump. My review will be posted here.
http://forum.bodybuilding.com/showthread.php?t=124326911

They sent me 2 bottles of Xpand in fruit punch and blue raspberry flavors.


Tomorrow will be the first day I take it :)

cool i will def be following along! Make sure its in ur sig...im lazy! :P

im going to be doing my own review on RPM/Drive and i also got to include one for some samples of black cats they sending me.

means I will be coming off meltdown and superpump. Need to put a week break in between through....at least! :)

[GettingfitAgain]

Friday May 7th, 2010

Morning all! Back and Biceps day! Took a scoop of Xpand this morning at hit the gym.

Weight: 205 lbs - Down 1.6lbs from last week, 38 lbs from the start of the year, 22 lbs from the start of OBF. Im probably less but I had a big steak last night thats sitting in my belly still :)

Initial thoughts on the powder:

Mixability: 8/10 put a scoop into 8 oz of water, mixed with a spoon and chugged. No issues with stuff lingering.

Taste: 9/10 although this trait isnt that important to me Ill say the fruit punch is decent. I tried some other pre-wo supps and the taste was unbearable but whatever, results is whats imporant, not the taste.

How I will determine success is the results I can achieve within a month of using the product. I will post starting stats and any difference at the end of my review along with pictures!

I did manage to do more reps and additional weight on several exercises today. Xpand? Placebo? Only time will tell

Training

Facepulls
Set 1: 12 x 60 lbs
Set 2: 8 x 70 lbs
Set 3: 8 x 70 lbs

Preacher Curl
Set 1: 10 x 40 lbs
Set 2: 6 x 50 lbs
Set 3: 6 x 50 lbs

Dumbbell Curl - Standing
Set 1: 10 x 30 lbs
Set 2: 6 x 35 lbs
Set 3: 5 x 35 lbs ss Set 4: 5 x 25 lbs

Lat Pulldowns - Wide-Grip
Set 1: 12 x 100 lbs
Set 2: 8 x 120 lbs
Set 3: 5 x 120 lbs

Seated Machine Row
Set 1: 12 x 85 lbs
Set 2: 10 x 100 lbs
Set 3: 6 x 115 lbs

Pullups (assisted)
Set 1: 10 x 70 lbs
Set 2: 8 x 55 lbs
Set 3: 3 x 25 lbs

30 mins bike level 7 cooldown

[tjwoody]

Nice man...ur almost 200 lbs! Damn that steak! lol.

without looking up the supp ur reviewing...its a preworkout energy drink?

[GettingfitAgain]

Nice man...ur almost 200 lbs! Damn that steak! lol.

without looking up the supp ur reviewing...its a preworkout energy drink?

Ya preworkout supp with creatine and other stuff in it. Im sure Ill be a lb less tomorrow if I keep the diet clean today and have a light dinner :)

[GettingfitAgain]

Saturday May 8, 2010

About to hit the gym, did my official weekly weigh in: 203.4 lbs

Total loss for the week: 3.2 lbs

Yesterday's cals, 1800 which included a 300 cal ice cream sandwich for dessert ;)

200 lbs here I come!

Hey TJ, when I get there Ill hold a spot for you since you will be here soon! I hear the weather is nice down here :)

[hyacinth30]

Saturday May 8, 2010

About to hit the gym, did my official weekly weigh in: 203.4 lbs

Total loss for the week: 3.2 lbs

Yesterday's cals, 1800 which included a 300 cal ice cream sandwich for dessert ;)

200 lbs here I come!

Hey TJ, when I get there Ill hold a spot for you since you will be here soon! I hear the weather is nice down here :)

You are moving quick! Very nice loss this week!

[GettingfitAgain]

Saturday May 8, 2010

Chest and Triceps!

Weight: 203.4 lbs (down 3.2 lbs from one week ago!)

Had a good night rest woke up at 6:30am popped 1 scoop of Xpand and waited a few for the gym to open. I had this tingly feeling all over from the Xpand and it felt a burning in my stomach. I quickly downed a protein shake and it went away.

Guess I wont be taking it on an empty stomach in the morning since it doesnt sit well with me.

Todays workout was great! I had a great rush of energy and focus. I beat PRs on several lifts indicated below.

Training
Recumbent Bike
Distance: 2 mi
Time: 00:10:00
Avg. Heart Rate: 120 bpm

Bench Press - Dumbbells, Inclined
Set 1: 10 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 7 x 55 lbs PR

Bench Press - Dumbbell, Flat
Set 1: 12 x 60 lbs
Set 2: 10 x 70 lbs
Set 3: 5 x 75 lbs PR

Dips - Chest Version
Set 1: 5 x BW
Set 2: 6 x 40 lbs assisted
Set 3: 7 x 40 lbs assisted

Butterfly (new exercise just added)
Set 1: 12 x 70 lbs
Set 2: 11 x 85 lbs
Set 3: 8 x 95 lbs

Tricep Extension - Dumbbell, One Arm
Set 1: 12 x 20 lbs
Set 2: 8 x 25 lbs
Set 3: 6 x 25 lbs

Tricep Pushdowns - Rope
Set 1: 12 x 50 lbs
Set 2: 6 x 60 lbs
Set 3: 8 x 50 lbs

Cooldown
Distance: 4 mi
Time: 00:20:00
Avg. Heart Rate: 120 bpm

[GettingfitAgain]

You are moving quick! Very nice loss this week!

Thanks! Everything is bascially the same except for the running I swapped out for other cardio. Well my diet I cleaned up some also but Im around 1800 cals.

[tjwoody]

Thanks! Everything is bascially the same except for the running I swapped out for other cardio. Well my diet I cleaned up some also but Im around 1800 cals.

nice weight loss!

wow, early sat working...intense! I slept in ....lil to much today.. just woke up at all am...think i went to bed 1-2 am though.

[GettingfitAgain]

nice weight loss!

wow, early sat working...intense! I slept in ....lil to much today.. just woke up at all am...think i went to bed 1-2 am though.

I'm a morning person but I was up by 6:30am (thats sleeping in for me haha) and hit the gym by 7am.

Goals for the next 4 weeks:

1. drop 10+ lbs (195 or less)
2. increase reps/weights on all my lifts (happened on a few already)
3. look visibly different in my after pics
4. run 5k without walk/run intervals

Im also looking to add a thermogenic to my stack (Viper) if I can find it.

[tjwoody]

I'm a morning person but I was up by 6:30am (thats sleeping in for me haha) and hit the gym by 7am.

Goals for the next 4 weeks:

1. drop 10+ lbs (195 or less)
2. increase reps/weights on all my lifts (happened on a few already)
3. look visibly different in my after pics
4. run 5k without walk/run intervals

Im also looking to add a thermogenic to my stack (Viper) if I can find it.

goals looks solid.

end of 4 weeks im hoping to run 5k non stop too..even if it is slow. ur doing way better then i am considering how much sooner i started then u! lol :)

[GettingfitAgain]

Sunday May 9th, 2010

Cardio day! Week 3 day 3 complete. Going to keep the diet clean today since I had some fun last night :)

Training

Treadmill
Distance: 2.1 mi

Stationary Bike
Distance: 12 mi
Time: 01:00:00
Estimated Cal Burn: 775 Cals

Crunch
Set 1: 10 x 30 lbs
Set 2: 8 x 30 lbs
Set 3: 8 x 30 lbs

Crunch - Machine
Set 1: 12 x 60 lbs
Set 2: 11 x 70 lbs
Set 3: 10 x 80 lbs
Set 4: 6 x 90 lbs

Crunch - Cable
Set 1: 12 x 85 lbs
Set 2: 8 x 100 lbs
Set 3: 10 x 85 lbs

[GettingfitAgain]

Monday May 10, 2010

Legs! The thing about weighing in after a carb weekend is you know you will be alot more even though its just water haha.

Weighed in at 207.2 a gain of almost 4 lbs since Saturday. All water because I consumed maybe 1000 cals over maintainence but the water will come off fast this week if I keep the carbs in check.

But on another note, I am on the last notch of my belt and quite comfortably I might add. Another 5 lbs and this belt will be useless ;)

Training

Romanian Barbell Deadlift
Set 1: 12 x 135 lbs
Set 2: 8 x 185 lbs
Set 3: 5 x 205 lbs

Seated, Machine Calf Raises
Set 1: 15 x 90 lbs
Set 2: 9 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Leg Extensions
Set 1: 10 x 190 lbs
Set 2: 10 x 190 lbs
Set 3: 9 x 210 lbs PR

Barbell Squats
Set 1: 12 x 135 lbs
Set 2: 10 x 185 lbs
Set 3: 8 x 205 lbs PR

Leg Curls
Set 1: 12 x 65 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 90 lbs

20 mins cardio cooldown

[beefcake66]

But on another note, I am on the last notch of my belt and quite comfortably I might add. Another 5 lbs and this belt will be useless ;)


Feels good eh lol.. gotta buy new pants soon enough!, need new belt(s)... You're doing awesome man!

Nice PRs!

[tjwoody]

haha, thats funny...im up 4 lbs too this morning if i can count on that 218 lb reading on sat holding! I am going to low carb it today. Workout partner cant make it today so we going to make up the lifting on another day later in week. which works for me cause i can go focus on my run and core stuff today.

[hyacinth30]

Monday May 10, 2010

Legs! The thing about weighing in after a carb weekend is you know you will be alot more even though its just water haha.

Weighed in at 207.2 a gain of almost 4 lbs since Saturday. All water because I consumed maybe 1000 cals over maintainence but the water will come off fast this week if I keep the carbs in check.

But on another note, I am on the last notch of my belt and quite comfortably I might add. Another 5 lbs and this belt will be useless ;)

Training

Romanian Barbell Deadlift
Set 1: 12 x 135 lbs
Set 2: 8 x 185 lbs
Set 3: 5 x 205 lbs

Seated, Machine Calf Raises
Set 1: 15 x 90 lbs
Set 2: 9 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Leg Extensions
Set 1: 10 x 190 lbs
Set 2: 10 x 190 lbs
Set 3: 9 x 210 lbs PR

Barbell Squats
Set 1: 12 x 135 lbs
Set 2: 10 x 185 lbs
Set 3: 8 x 205 lbs PR

Leg Curls
Set 1: 12 x 65 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 90 lbs

20 mins cardio cooldown

Your RDL's look good! I love how they hit the glutes! One of my fav exercises :D Congrats on the PR on squats too

[GettingfitAgain]

Feels good eh lol.. gotta buy new pants soon enough!, need new belt(s)... You're doing awesome man!

Nice PRs!
Thanks beef! Neighbor saw me yesterday after a long time and said I was looking svelt :)


haha, thats funny...im up 4 lbs too this morning if i can count on that 218 lb reading on sat holding! I am going to low carb it today. Workout partner cant make it today so we going to make up the lifting on another day later in week. which works for me cause i can go focus on my run and core stuff today.

Too funny! I might do some cardio tonight also to get some of the water off and keep my nightly carbs limited. That helps regulate the water.


Your RDL's look good! I love how they hit the glutes! One of my fav exercises :D Congrats on the PR on squats too

Ya I really like the RDLs. Next week Im going to try to up my starting set to 185 and see if I can hit 12 reps.

I think if I can drop 20lbs by the end of this contest I might have my top 2 abs showing. Time will tell!

The other big issue I didnt mention was Im not so regular. Last time I went was Friday morning. Might need to get one of those cleansing systems, not sure whats good though.

[GettingfitAgain]

Anyone plan on tanning before final pics?

If I get down another 10-15 lbs I am considering some light tanning before the contest end. Possibly mowing the grass with my shirt off or running on a nice day.

Nothing too dark, just a shade or so darker.

[beefcake66]

Anyone plan on tanning before final pics?

If I get down another 10-15 lbs I am considering some light tanning before the contest end. Possibly mowing the grass with my shirt off or running on a nice day.

Nothing too dark, just a shade or so darker.

I think I have some tanning sessions left at the place I used to go to, and I'm considering going in to get a tan today :) If it's still there.. if not I gotta wait till I get paid.

I don't want to do any tanning after my surgery (as of this moment) because I'm not sure what condition I'll be in, and I use the stand up ones because the beds just burn the crap out of me.

I'm kinda pasty, I need more sun anyways lol

[GettingfitAgain]

Tuesday May 11, 2010

Most of the water weight is gone from the weekend. I expect to be below last weeks weigh in by tomorrow. Added a few more supps, mostly fiber to my daily intake.

Sub 200 by Sunday!

Week 4 Day 1 of couch to 5k complete. 32 minutes, 2.55 miles

The first day of a new week for the program is pretty rough. After the initial shock of the first run is done its much easier. I found the first 5 min run difficult but the 2nd 5 min interval I could have kept running, its like I found the zone but I forced myself to stop. It literally felt as easy as walking on the 2nd interval.

Training

Stationary Bike
Time: 00:30:00

Treadmill
Distance: 2.55 mi
Time: 00:32:00
Avg. Heart Rate: 150 bpm

Crunch - Machine
Set 1: 12 x 70 lbs
Set 2: 10 x 80 lbs
Set 3: 7 x 90 lbs

Crunch
Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs

Crunch - Cable
Set 1: 12 x 85 lbs
Set 2: 8 x 100 lbs (find this harder to do since I am getting lighter its pulling me off the ground).
Set 3: 10 x 85 lbs

[tjwoody]

Agreed on the running...the 1st day of each week seems a lil tougher. Looking forward to ur w5d3 log! :)

[GettingfitAgain]

Agreed on the running...the 1st day of each week seems a lil tougher. Looking forward to ur w5d3 log! :)

The next time I go running I think if I get into the zone Ill just keep running to see how far I can go :)

Im actually pumped to go run again. Maybe Ill run again tonight for fun :)

I really felt euphoric today during my run when I hit the zone. It was weird. I was running but I felt like I was using the energy that I use during my walks, easy breathing, legs didnt feel tired, it was very strange.

[tjwoody]

Anyone plan on tanning before final pics?

If I get down another 10-15 lbs I am considering some light tanning before the contest end. Possibly mowing the grass with my shirt off or running on a nice day.

Nothing too dark, just a shade or so darker.

id like to prob lay out a bit on my back deck on weekends.

[tjwoody]

The next time I go running I think if I get into the zone Ill just keep running to see how far I can go :)

Im actually pumped to go run again. Maybe Ill run again tonight for fun :)

I really felt euphoric today during my run when I hit the zone. It was weird. I was running but I felt like I was using the energy that I use during my walks, easy breathing, legs didnt feel tired, it was very strange.

its cool man...im with ya. my hbpm really start taking off near the end. at the end at 6 mph i can hit 165-170. worries me a bit.

i still get diff parts of my body sore too. right calf is real right. was so also before the run to yesterday but didnt bother me much during run.

id love to be able to get some morning running in for sure. its hard for me to get lifting and cardio in same days so it can be tough sometimes to even run 3 times per week.

going to check out this road near mine. may try to run some of it.

[GettingfitAgain]

Wednesday May 12, 2010

Took a scoop of Xpand went to the gym and waited.... Gym is supposed to open at 5:00AM, I got there at 5:40 and people were waiting outside. It was freezing so after 3 minutes I left and went back home. Good thing I have dumbbells and an elliptical in the basement :) Had to improvise on a few exercises but all in all a decent workout.

Training

Upright Rows - Dumbbell
Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 8 x 30 lbs

Shrugs - Dumbbell
Set 2: 15 x 52.5 lbs
Set 3: 15 x 52.5 lbs
Set 4: 15 x 52.5 lbs

Cuban Press
Set 1: 8 x 15 lbs
Set 2: 8 x 15 lbs
Set 3: 8 x 15 lbs

Side Lateral Raise - Seated
Set 1: 6 x 20 lbs
Set 2: 9 x 15 lbs
Set 3: 9 x 15 lbs

Front Dumbbell Raise
Set 1: 12 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 6 x 30 lbs PR

Shoulder Press - Dumbbell, Seated
Set 1: 8 x 45 lbs
Set 2: 8 x 45 lbs
Set 3: 4 x 50 lbs

[tjwoody]

sux about the gym not being opened! is it a smaller gym or a chain?

[hyacinth30]

Wednesday May 12, 2010

Took a scoop of Xpand went to the gym and waited.... Gym is supposed to open at 5:00AM, I got there at 5:40 and people were waiting outside. It was freezing so after 3 minutes I left and went back home. Good thing I have dumbbells and an elliptical in the basement :) Had to improvise on a few exercises but all in all a decent workout.

Training

Upright Rows - Dumbbell
Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 8 x 30 lbs

Shrugs - Dumbbell
Set 2: 15 x 52.5 lbs
Set 3: 15 x 52.5 lbs
Set 4: 15 x 52.5 lbs

Cuban Press
Set 1: 8 x 15 lbs
Set 2: 8 x 15 lbs
Set 3: 8 x 15 lbs

Side Lateral Raise - Seated
Set 1: 6 x 20 lbs
Set 2: 9 x 15 lbs
Set 3: 9 x 15 lbs

Front Dumbbell Raise
Set 1: 12 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 6 x 30 lbs PR

Shoulder Press - Dumbbell, Seated
Set 1: 8 x 45 lbs
Set 2: 8 x 45 lbs
Set 3: 4 x 50 lbs

You should make sure the gym management is aware of what happened. Thats really annoying. Glad you still got your workout in though! Looks good :)

[GettingfitAgain]

sux about the gym not being opened! is it a smaller gym or a chain?

Retrofitness, its a chain.


You should make sure the gym management is aware of what happened. Thats really annoying. Glad you still got your workout in though! Looks good :)

Ya, I'm going to let them know. This isnt the first time its happened. Im sure there were alot of pissed off people this morning. There are usually 50 people in the gym in the morning.

[tjwoody]

Man...that does suck. Im guessing they normally got only 1 person working in morning and the person slept in. XD

[GettingfitAgain]

Thursday May 13, 2010

Actually got a decent workout yesterday, my shoulders are sore!

Cardio day! Popped a scoop of Xpand and hit the gym at 5AM. Took it on an empty stomach and it was fine. Going to keep the cals low today since I have a retirement party I am heading to this evening. Keep a few cals in reserve just in case :)

Week 4 Day 2 of couch to 5k compete!

Training
Treadmill
Distance: 2.5 mi
Time: 00:32:00
Avg. Heart Rate: 140 bpm

Stationary Bike
Distance: 10 mi
Time: 01:00:00
Avg. Heart Rate: 120 bpm

Crunch
Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs

Crunch - Machine
Set 1: 15 x 60 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 80 lbs
Set 4: 6 x 90 lbs

Crunch - Cable
Set 1: 15 x 85 lbs
Set 2: 13 x 85 lbs
Set 3: 8 x 100 lbs

[tjwoody]

what u late posting!? :P

Go go running! I worked a bit on inclines today in a walk/run sort of circuits. just working up to it. Got legs today so lets see how tomorrow AM running goes!

[GettingfitAgain]

what u late posting!? :P

Go go running! I worked a bit on inclines today in a walk/run sort of circuits. just working up to it. Got legs today so lets see how tomorrow AM running goes!

Ya busy morning so didn't have time really to post before heading out :)

Running post leg day is rough. Todays running session was hard also but I pushed through it. Depending on how Week 5 Day 1 goes, I might repeat it.

[tjwoody]

Ya busy morning so didn't have time really to post before heading out :)

Running post leg day is rough. Todays running session was hard also but I pushed through it. Depending on how Week 5 Day 1 goes, I might repeat it.

Repeat which week?

[GettingfitAgain]

Repeat which week?

Week 5 day 1. Hey I noticed you poking your head in the ADF thread in the losing fat section. Looks interesting. Did you try it yet? I may give it a shot for a week to see how my body responds.

The guy in the thread was doing 36 hour fasts, I might try 24h eat dinner tonight then not eat again till tomorrow night.

[beefcake66]

Week 5 day 1. Hey I noticed you poking your head in the ADF thread in the losing fat section. Looks interesting. Did you try it yet? I may give it a shot for a week to see how my body responds.

The guy in the thread was doing 36 hour fasts, I might try 24h eat dinner tonight then not eat again till tomorrow night.

I dabbled with the intermittent fasting and warrior diet approaches a lil while ago...
All I can say is, be prepared, eat well the day before.

[tjwoody]

Week 5 day 1. Hey I noticed you poking your head in the ADF thread in the losing fat section. Looks interesting. Did you try it yet? I may give it a shot for a week to see how my body responds.

The guy in the thread was doing 36 hour fasts, I might try 24h eat dinner tonight then not eat again till tomorrow night.

Not yet, but thinking about it.... I just posted a possible plan here (not sure hot to directly link a post)..... http://forum.bodybuilding.com/showthread.php?p=489948581&posted=1#post489948581

taken from:
http://leangains.blogspot.com/2010/05/early-morning-fasted-training.html

just something id like to try and make it a tool in my fat loss battle. If i keep losing at a decent clip however I may not try it for a while. I think a week would be interesting.

[GettingfitAgain]

Not yet, but thinking about it.... I just posted a possible plan here (not sure hot to directly link a post)..... http://forum.bodybuilding.com/showthread.php?p=489948581&posted=1#post489948581

taken from:
http://leangains.blogspot.com/2010/05/early-morning-fasted-training.html

just something id like to try and make it a tool in my fat loss battle. If i keep losing at a decent clip however I may not try it for a while. I think a week would be interesting.

Interesting on the leangains link. I already do fasted training. I only take my preWO supp then hit the gym. When I get home I get my protein. Tomorrow Ill try the 24h ADF for a week and see how it goes.

Ill do M,W,F no food till 5-6pm ish and load up on Sunday.

[tjwoody]

Interesting on the leangains link. I already do fasted training. I only take my preWO supp then hit the gym. When I get home I get my protein. Tomorrow Ill try the 24h ADF for a week and see how it goes.

Ill do M,W,F no food till 5-6pm ish and load up on Sunday.

GL! Looks tough! But when I think about how I am...I dont start feeling hungry until I actually start eating. If I didnt eat breakfast I think I could go longer. Im going to hold off on Fasting for now until I hit another wall. Dont want to exhaust all my tools early.

I am going to train AM cardio fasted...well, some BCAA and glutamine for now. So say 10-1030 last food/shake then i normally dont eat something now till 715. May try a small test next week like wait till 9am and eat a bit larger.

[GettingfitAgain]

GL! Looks tough! But when I think about how I am...I dont start feeling hungry until I actually start eating. If I didnt eat breakfast I think I could go longer. Im going to hold off on Fasting for now until I hit another wall. Dont want to exhaust all my tools early.

I am going to train AM cardio fasted...well, some BCAA and glutamine for now. So say 10-1030 last food/shake then i normally dont eat something now till 715. May try a small test next week like wait till 9am and eat a bit larger.

Ya maybe Ill wait till last month of contest to try if necessary :)

[tjwoody]

Ya maybe Ill wait till last month of contest to try if necessary :)

no, i need u start first and provide me all the details plz, along with how u feel and any other cliff notes! :)

[GettingfitAgain]

no, i need u start first and provide me all the details plz, along with how u feel and any other cliff notes! :)

Haha sure Ill be the guinea pig :) If I dont crack 200 by Sunday then Ill start Monday!