My Journal

[TheKansan]

Sorry to hear about the rough day, but keep your chin up! It happens to the best of us. Congrats on the PR, that's awesome!

Thanks man.

To anyone who is curious, I am now using ON 100% Gold Standard Vanilla Ice Cream on workout days and the cheap Body Fortress protein I had been using on cardio-only days. Not that Body Fortress is bad or anything.

I just completed my workout for the day and it turned out pretty well. My rows may be stalled though. Still I was able to increase the weight on both my squats and my overhead(military) presses. I switched things around today and did my weight routine first and cardio second. Next time I am switching back, I now remember why I decided to change things around in the first place. My speed and endurance while walking was reduced after a heavy set of squats.

Weighed in yesterday at 322.8 pounds, not down much from Friday, but still making good progress. I will definately win the Big Loser Transformation Contest, not only by default since everyone else quit, but also because I worked pretty hard the whole time.

[jayknow05]

Sucks that everybody quit, I wouldn't have been able to quit with you as competition!!

[TheKansan]

Sucks that everybody quit, I wouldn't have been able to quit with you as competition!!

Everyone was very optimistic about the contest at first, but over the last few weeks, especially after the official cutting contest started, the other contest just died off. I am the only person who still checks in every week. It ends on August 1st, and I will continue to post progress until then, and maybe I will start another thread for the results.

[cawiau]

Everyone was very optimistic about the contest at first, but over the last few weeks, especially after the official cutting contest started, the other contest just died off. I am the only person who still checks in every week. It ends on August 1st, and I will continue to post progress until then, and maybe I will start another thread for the results.


Hey...you would have one anyway :D
They just made it easier for you :)


You have been doing an incredible job losing the weight, so steadily and never giving up.
You're the man and I don't watch out...you will even catch up to me :)
and leave me behind :o

[TheKansan]

Hey...you would have one anyway :D
They just made it easier for you :)


You have been doing an incredible job losing the weight, so steadily and never giving up.
You're the man and I don't watch out...you will even catch up to me :)
and leave me behind :o

I don't know if I will be able to catch up to you or not. How is the velocity diet going? I don't get much time to check out your journal.

[cawiau]

I don't know if I will be able to catch up to you or not. How is the velocity diet going? I don't get much time to check out your journal.

You are less than 25 lbs away from me. So it's possible. :)

Velocity is going okay...eat normal meal today for lunch because have a crazy workout plan for later on. Need all my energy.

Here is a difference between DAY 1 and DAY 8 . Day 1 are the green/blue boxers , Day 8 is the white shorts


http://img242.imageshack.us/img242/7779/cawiauby2.gif

[TheKansan]

Thats pretty good progress for 1 week. Keep at it.

[cawiau]

Thats pretty good progress for 1 week. Keep at it.

I got to or you will be passing me by ;)

[TheKansan]

It seems so close that I can nearly feel it. My first goal of reaching 300 pounds is so very close. I weighed in today at 321.6 pounds having lost 1.8 pounds in the last week. Thats good, but until I reach 300, I am going to push harder and harder. For example I may increase my cardio by 10-15 minutes a day. I figure unless I push myself to the limits, I am not doing everything I can to change my life.

I set new PR's in deadlifts and squats today. At this point doing 3 sets of my 5rm on squats is like someone torturing me. Its horrible, but I feel so proud after I am finished that it nearly makes up for the difficulty. I will have to buy more weights for next weeks deadlift session. I have maxed out the 300 pound barbell set I bought. I will probably do a 10 pound jump.

My calorie and protein intake has been really good for the last few weeks, though it has been very difficult to get the 5 meals in every day. I have resorted to eating pb sandwiches more often than I would like and right now I am a bit burned out on them. I still am having trouble getting more than 3 servings of fruit/vegetables in every day, but the issue really is time to cook them.

The ON whey that I switched to is definately better tasting than the body fortress whey, but since it costs more, I really don't think it is so much better that I will use it again when I run out of this 2 pound bucket. I could save money by using the Six Star again, or perhaps I will buy the whey isolate.

[chrischap01]

I throw frozen veggies in a microwave dish with about a half inch of water and cook for 3 minutes. Good steamed veggies every time!

You are doing great so far, man! Keep it up. You are an inspiration!

[cawiau]

you are doing great bro...keep at it.
Don't ever give up!

[logik9]

Great Job- Keep up the Good work, You will get to 300 In No Time.

[Saint Mike]

Keep up the good work bro! You'll hit your goal in no time,

Peace,
Mike

[TheKansan]

Cheats for me aren't like cheats for other people. I don't go out and spend the whole day stuffing my face with crap. I plan one meal where I eat out. Usually the meal is pretty conservative. Like last week it was the meal at my friends wedding, which I wrote about here in the journal. This week I am considering pizza. Probably 2-3 slices, thats it. It will fit well into my calories and protein needs for the day.

[chrischap01]

Pizza was my most common cheat, but I always had 4 slices instead of 2-3. It never slowed down my weight loss as far as I could tell. I did cut it out (among other changes) to help get past a plateau, and that has seemed to work. But I probably could have made other changes and kept the pizza and had the same result. The pizza was just the easiest target!

It is amazing how quickly your body adapts to eating less. Before I changed my eating habits, if I went to a pizza buffet I could throw down 7-8 slices easy. Now, 4 literally stuffs me, and I can feel very satisfied after just 2-3. That change is true across the board, I can now only eat about half of what I used to in one sitting.

[TheKansan]

The cardio was good this morning. With music it always seems to take a lot less time, and I walk faster. I weighed in this morning after getting home from work, and I now weigh 320.8 pounds. I'm not updating my stats until Tuesday, so we can just call it an unofficial weigh in.

[chrischap01]

I now weigh 320.8 pounds. I'm not updating my stats until Tuesday, so we can just call it an unofficial weigh in.

Moving right along...http://forum.bodybuilding.com/images/icons/icon14.gif

[cawiau]

The cardio was good this morning. With music it always seems to take a lot less time, and I walk faster. I weighed in this morning after getting home from work, and I now weigh 320.8 pounds. I'm not updating my stats until Tuesday, so we can just call it an unofficial weigh in.

Damn bro...you scare me...in a good way!!!
Let me get off my fatt ass and go to the gym

Congratulations :D

[TheKansan]

Moving right along...http://forum.bodybuilding.com/images/icons/icon14.gif


Damn bro...you scare me...in a good way!!!
Let me get off my fatt ass and go to the gym

Congratulations :D

Thanks guys, I'd rep you both, but the system wants me to spread some reps around first. Your motivation is part of what keeps me going.

I just completed my workout for the day. I pushed it back to later in the day because I had a job interview this morning. By the way, the job interview went excellent. Within a short while I should no longer be working 2 jobs, because the position I interviewed for pays more than both of my current jobs combined. The best part is that its M-F, the day shift. I can finally give up my vampiric ways, and these 60-70 hours weeks will be nothing but a memory.

The interview went that well. I was invited back for a second interview at the end of the first one. I was given several skills tests, all of which I far exceeded the minimum score. The job requires that you be able to type at least 30 WPM, and I was worried that I wouldn't be able to do it, until I got my results and it said that I typed 50 WPM.

The lady interviewing me was hot. I mean very hot. The worst thing was she wore a top that gave a good view of her cleavage. So here I am getting interviewed by her, and trying to focus my eyes on her eyes and not look down at her chest. I had to just look away completely sometimes to save myself. No reason to miss an oppurtunity like a good job just so I can glare at a woman's chest.

[cawiau]

Good Job on the interview.
Would be great if you no longer had to work 2 jobs.
more time to work out and rest.

Keep up the good work

[chrischap01]

Thanks guys, I'd rep you both, but the system wants me to spread some reps around first. Your motivation is part of what keeps me going.

Ditto to both of you guys. Good job on the interview, I know that will be a relief for you if it works out. I remember when my mom quit was able to quit her second job - it was like a shot of instant happiness and energy for her.

[TheKansan]

Good Job on the interview.
Would be great if you no longer had to work 2 jobs.
more time to work out and rest.

Keep up the good work

You can say that again.


Ditto to both of you guys. Good job on the interview, I know that will be a relief for you if it works out. I remember when my mom quit was able to quit her second job - it was like a shot of instant happiness and energy for her.

Two jobs sucks, but as I tell everyone, I do what I have to do to survive. If that means working two jobs, so be it. If I hadn't gotten the second job back in May, I would have been buried in debt by now. I believe that God has been helping me get through a difficult time in my life. Just looking at how much my life has changed in the last 7 months alone amazes me. I spent years in the darkness, and now its time I returned to the light.

[cawiau]

You can say that again.



Two jobs sucks, but as I tell everyone, I do what I have to do to survive. If that means working two jobs, so be it. If I hadn't gotten the second job back in May, I would have been buried in debt by now. I believe that God has been helping me get through a difficult time in my life. Just looking at how much my life has changed in the last 7 months alone amazes me. I spent years in the darkness, and now its time I returned to the light.


A man gotta do what a man gotta do ;)

[ScottC]

Weighed in yesterday at 322.8 pounds, not down much from Friday, but still making good progress. I will definately win the Big Loser Transformation Contest, not only by default since everyone else quit, but also because I worked pretty hard the whole time.


Everyone was very optimistic about the contest at first, but over the last few weeks, especially after the official cutting contest started, the other contest just died off. I am the only person who still checks in every week. It ends on August 1st, and I will continue to post progress until then, and maybe I will start another thread for the results.
It is a problem I have seen with many of the long term transformation contests here. It's not that people stop working out, but challenges happen and posting often with pics or whatever is required becomes a chore. It is one of the reasons I have not done a contest. I need to do it for myself, at my own pace, without a looming deadline approaching. Self-defeatism can run high.

Keep up the great work. You have already won just for what you have accomplished so far. I look forward to seeing what is yet to come. You are an inspiration to many on this board.

[JEH]

Gj dude, this is actually the only fat log I try and check daily. Keep it up bro.

[TheKansan]

It is a problem I have seen with many of the long term transformation contests here. It's not that people stop working out, but challenges happen and posting often with pics or whatever is required becomes a chore. It is one of the reasons I have not done a contest. I need to do it for myself, at my own pace, without a looming deadline approaching. Self-defeatism can run high.

Keep up the great work. You have already won just for what you have accomplished so far. I look forward to seeing what is yet to come. You are an inspiration to many on this board.

You are right, the long term challenges are very difficult to keep doing over months. I'm not saying that the contests are bad or anything, but constantly updating and posting pics/stats is a chore. I will be grateful when these contests are over, I am not entering any more.


Gj dude, this is actually the only fat log I try and check daily. Keep it up bro.

Thanks man, like I told the others, your support is part of what helps me stay motivated.

I basically came home from work today, did my cardio, and then just passed out on my bed. 8 hours later I woke up feeling refreshed. I have not had a good amount of sleep in the last several days, so that was long overdue. I still have to do my ab workout for the day, but that shouldn't take very long.

[Druluv75]

Losing weight, making more money keep up the good work because that is everyones dream you are living. Love your motivation esp when you were working the late shift. Many people would of giving up from that type of load. Again good luck! :)

[TheKansan]

Losing weight, making more money keep up the good work because that is everyones dream you are living. Love your motivation esp when you were working the late shift. Many people would of giving up from that type of load. Again good luck! :)

The late shift isn't the hard part for me, the hard part for me is the kind of work I do at wal-mart is somewhat physical, and I am on my feet all night. Then I am supposed to rush home and immediately workout. That makes it difficult because I am tired, or I just want to relax.

[TheKansan]

Had a good workout today, hit a new pr on deadlifts, and squats. My progress on bench presses is moving slowly, but it is moving so I guess that is better than nothing. My diet is 100% in check and everything seems to be going well.

If I lose on average 3 pounds a week, by the end of August I should be at my goal of 300 pounds. I haven't weighed less than that since I was 14 years old. Also the training for the job I interviewed for begins at the beginning of September. It will be nice going somewhere where no one knows you as the super morbidly obese guy. I will still be big, but nothing near as bad as when I weighed 475. Hopefully people will be less judgemental.

[jayknow05]

I will still be big, but nothing near as bad as when I weighed 475. Hopefully people will be less judgemental.

I just did some math and it won't be long until you've lost weight equal to my weight... that is insane, it must feel great to not have to lug me around everyday anymore!

[TheKansan]

^Yeah, no need to lug your fat ass around anymore.....lol

I joined a gym today. Its Gold's Gym in Merriam, KS. I should start working out there starting tommorrow. The only thing I don't like is that the trainers are trying to shove some exercise program down my throat. I told them flatly that I wasn't looking for help with my exercise routine, after all I had already lost over 150 pounds and gained substantial amounts of strength on my own. They had never even heard of Rippetoe's Starting strength. Of course I told them I was really only interested in the free weights, the machines I would not use 95% of the time. What is the point in me doing isolation curls? Machines factor out the stabilizer muscles too, something that I don't want to happen. I am into powerlifting. Compound exercises all the way for me. I know this goes against what 90% of these trainers think they know, but the truth is that they don't know my goals. My goals are to be stronger overall, and doing cable curls forever won't help me reach that goal.

Squats, Deadlifts, Military Presses, Bench Presses, Barbell Rows, Power Cleans etc are all I am interested in doing, regardless of if I am working out at home, or in a gym.

[cawiau]

You are right, the long term challenges are very difficult to keep doing over months. I'm not saying that the contests are bad or anything, but constantly updating and posting pics/stats is a chore. I will be grateful when these contests are over, I am not entering any more.
.

I think is the way people view the competition that is the problem
They give it to much priority.
I am going to take pictures, update my log and keep on going to the gym regardless.
The only difference is I have one more thread to check up on each day...heck...I am subcribed to like 22 threads already (Yeah, I love reading on how other people are doing)

So I do it for the fun of it and the group support.
Winning it...who cares.
I am going to keep on moving forward regardless.

[cawiau]

^Yeah, no need to lug your fat ass around anymore.....lol

I joined a gym today. Its Gold's Gym in Merriam, KS. I should start working out there starting tommorrow. The only thing I don't like is that the trainers are trying to shove some exercise program down my throat. I told them flatly that I wasn't looking for help with my exercise routine, after all I had already lost over 150 pounds and gained substantial amounts of strength on my own. They had never even heard of Rippetoe's Starting strength. Of course I told them I was really only interested in the free weights, the machines I would not use 95% of the time. What is the point in me doing isolation curls? Machines factor out the stabilizer muscles too, something that I don't want to happen. I am into powerlifting. Compound exercises all the way for me. I know this goes against what 90% of these trainers think they know, but the truth is that they don't know my goals. My goals are to be stronger overall, and doing cable curls forever won't help me reach that goal.

Squats, Deadlifts, Military Presses, Bench Presses, Barbell Rows, Power Cleans etc are all I am interested in doing, regardless of if I am working out at home, or in a gym.

I am with you man...
Those gym think that just because we are "big boned" aka "fat" we don't know what we are doing.
I have been at my gym for close to 2 months now and they are still trying to sign me up for some type of training.
I think some personal trainers are getting worse than some car salesman.
They just don't get the meaning of "NO"

[TheKansan]

Posting to my journals is more than enough in my opinion. Constantly posting progress for these contests is difficult. I have to remind myself I am doing this for myself, not for faceless internet dwellers on this website.

[cawiau]

Posting to my journals is more than enough in my opinion. Constantly posting progress for these contests is difficult. I have to remind myself I am doing this for myself, not for faceless internet dwellers on this website.

Wouldn't you post pics in your journal anyway???
Example : Today I post pics in my journal and same for my progress pictures.
Because I threw the scale away, I decided to use pics to guide myself.

Guess what : After I post it in my journal I just selected everything and clicl Ctrl + C

Than I went to the Transformation Contest in the lose fat section and click Ctrl + V
Went to the Mics Transformation Contest and did the same
Went to the Velocity and did the same.

How much did that take??? Only the 60 seconds I had to wait :D

[TheKansan]

My jorunal is more like a blog in that it tells my thoughts on different issues and my hopes for not just weight loss, but my life in general. Yes I do update with concern to my stats, but they are secondary and since there is no deadline on them, I can update whenever.

[TheKansan]

By the way, I decided to try out some different fruits today. Bought a bag of cherries and a seedless watermelon. I want to get cantalope next time. I don't know why it took me so long to discover that I love fruit. For some reason, until now, I never liked many fruits.

[TheKansan]

What exactly is proper attire for a gym? I have never been a member of a gym, so I really don't know. Personally I see nothing wrong with wearing many things. I just noticed that they have a list of gym clothes on the contract I signed. Yes I understand that some clothes just aren't appropriate at a gym, but if I choose to hop on the treadmill and walk wearing jeans, or do bench presses in suit pants, or hop on the stairmaster in military fatigue, how is that hurting anyone?

They weighed me while at the gym, only problem was that I had already eaten, I was fully clothed (socks, shoes, blue jean pants, shirt, underwear, keys, wallet, cell phone), and I had to go to the bathroom. I weighed in at 328.8 pounds. That didn't make me happy. When I got home I weighed myself on my scale fully clothed, and it read 328 pounds, then I took everything off, went to the bathroom, and weighed myself again, that time it read 318 pounds. You wouldn't believe my sigh of relief. I had been worried my scale was inaccurate.

[ScottC]

What exactly is proper attire for a gym? I have never been a member of a gym, so I really don't know. Personally I see nothing wrong with wearing many things. I just noticed that they have a list of gym clothes on the contract I signed. Yes I understand that some clothes just aren't appropriate at a gym, but if I choose to hop on the treadmill and walk wearing jeans, or do bench presses in suit pants, or hop on the stairmaster in military fatigue, how is that hurting anyone?
IMO, I think it is to keep people wearing exercise attire, which, in turn will promote a better workout enviroment & help protect the equipment. I have seen people walk in a gym during the fall & winter in jeans and workboots. They even used the treadmill while wearing boots leaving sand (or salt in winter) on the equipment. Kind of brings my workout down after using a piece of equipment after some inconsiderate person has left a mess on the assisted pullup machine foot pads because they were wearing boots.

As for the staff offering you exercises when you joined, don't be offended or take it personally. Offering to help with exercises to a "new" member is what they are supposed to do. When anyone sees an overweight person, they generally assume that person may need help in learning to do things the right way. When someone is starting an exercise routine, machines help them get into it. Imagine what your thoughts would be if you had no real lifting knowledge or experience and a trainer led you over to the squat rack. Most people would never return to the gym.

I had to be up front with the people at my old gym and tell them I was getting back into lifting, ran out of weights at home and had a decent knowledge of how to use the equipment. The staff at that gym then offered up suggestions on how to use some of the free weight machines I had never used, or how to maximize my free weight workout.

Sorry so long, but I sold memberships PT of Bally's some years ago and had to take new customers through their first 3 workouts, and from my experience none of the people had ever used free weights or desired to. Most had never been on an organized exercise plan, so I can understand the gym staff offering you suggestions. As for the clothing, it is a gym pet peeve of mine. If one comes to workout, dress to workout. It is hard for me to concentrate when someone's wallet chain is banging off a piece of equipment (yes, I have seen/heard it too).

Glad you joined a gym. Now you can take your workouts to a new level! Keep up the good work!.

[TheKansan]

IMO, I think it is to keep people wearing exercise attire, which, in turn will promote a better workout enviroment & help protect the equipment. I have seen people walk in a gym during the fall & winter in jeans and workboots. They even used the treadmill while wearing boots leaving sand (or salt in winter) on the equipment. Kind of brings my workout down after using a piece of equipment after some inconsiderate person has left a mess on the assisted pullup machine foot pads because they were wearing boots.


Don't get me wrong, there should be limits in my opinion, but when does it go too far? How does wearing jeans hurt anyone else except for the person wearing them?



As for the staff offering you exercises when you joined, don't be offended or take it personally. Offering to help with exercises to a "new" member is what they are supposed to do. When anyone sees an overweight person, they generally assume that person may need help in learning to do things the right way. When someone is starting an exercise routine, machines help them get into it. Imagine what your thoughts would be if you had no real lifting knowledge or experience and a trainer led you over to the squat rack. Most people would never return to the gym.

Thats just it, I told the guy first thing that I had been on a very good program for 7-8 months and had already lost over 150 pounds and that I was experienced with free weights. He ignored that fact and treated me like I was some clueless newbie.



I had to be up front with the people at my old gym and tell them I was getting back into lifting, ran out of weights at home and had a decent knowledge of how to use the equipment. The staff at that gym then offered up suggestions on how to use some of the free weight machines I had never used, or how to maximize my free weight workout.


He didn't offer any such advice when I told him my experience level. Instead he showed me the machine to do cable curls with. I informed him I was more interested in powerlifting techniques and compound movements with free weights, like the deadlift.



Sorry so long, but I sold memberships PT of Bally's some years ago and had to take new customers through their first 3 workouts, and from my experience none of the people had ever used free weights or desired to. Most had never been on an organized exercise plan, so I can understand the gym staff offering you suggestions. As for the clothing, it is a gym pet peeve of mine. If one comes to workout, dress to workout. It is hard for me to concentrate when someone's wallet chain is banging off a piece of equipment (yes, I have seen/heard it too).

Glad you joined a gym. Now you can take your workouts to a new level! Keep up the good work!.

I understand his position, but I am sure he has dealt with experienced lifters who have changed gyms before, and who don't necessarily need help with proper diet and exercise.

[ScottC]

Don't get me wrong, there should be limits in my opinion, but when does it go too far? How does wearing jeans hurt anyone else except for the person wearing them?
Doesn't really matter, does it? Personally, I could care less about jeans as opposed to boots, etc., but again it doesn't matter. We don't own the gyms. I noticed today a sign near the locker rooms stating that do rags, bandanas and the like are not allowed, in addition to wearing proper gym attire. I was rather surprised to see that.


Thats just it, I told the guy first thing that I had been on a very good program for 7-8 months and had already lost over 150 pounds and that I was experienced with free weights. He ignored that fact and treated me like I was some clueless newbie.


I understand his position, but I am sure he has dealt with experienced lifters who have changed gyms before, and who don't necessarily need help with proper diet and exercise.
Just someone "thinking" he knows more than you. You said what you had to, just lift & forget about it. Enjoy the gym...:)

[TheKansan]

Doesn't really matter, does it? Personally, I could care less about jeans as opposed to boots, etc., but again it doesn't matter. We don't own the gyms. I noticed today a sign near the locker rooms stating that do rags, bandanas and the like are not allowed, in addition to wearing proper gym attire. I was rather surprised to see that.


Yeah that Planet Fitness has some pretty strict rules from what I hear. Whatever you do, don't grunt while doing the exercises unless you want to be kicked out of the gym. Oh and don't clang any weights together either. Also that bandana negatively impacts the workouts of everyone in the gym, so don't wear it.




Just someone "thinking" he knows more than you. You said what you had to, just lift & forget about it. Enjoy the gym...:)

Don't get me wrong, I really like the gym.

[ScottC]

Yeah that Planet Fitness has some pretty strict rules from what I hear. Whatever you do, don't grunt while doing the exercises unless you want to be kicked out of the gym. Oh and don't clang any weights together either. Also that bandana negatively impacts the workouts of everyone in the gym, so don't wear it.
I was more concerned about not wearing my do-rag! ;)

Oh the stupidity...:rolleyes:

I laugh when that stupid alarm goes off, but since they market themselves as a non-bodybuilding sort of place, it does keep the noise down. LOL! There was this guy at my old gym who seemed to grunt for attention even when he had a drink of water from his gallon jug. :D

I forget if it's Gold's or World Gym which is kind of close-by...but not close enough to my son's school though. I would rather be at one of those places, but oh well.....

[TheKansan]

Today was the second day of my new cardio routine consisting of walking and jogging. I want to get to the point where I can jog for the full 30 minutes, but right now after jogging 2 laps around the track, I have to slow down to a walk to catch my breath.

Tommorrow begins the 13th week of my Rippetoes training. The weights at my gym are all in kilograms, so they are different than the weights I use at home. This really makes progressing at the gym difficult. I will slowly switch over to using their equipment. Also aside from a warm-up before lifting, I will do all my cardio outside near my house, unless there is bad weather. I highly prefer this to walking/jogging on a treadmill.

I am practicing my form on back squats, and while the weight isn't difficult to lift, I am not used to it sitting on my back. I want to eventually fully transition from zercher squats to normal back squats, so I may add a couple of sets of lighter weight back squats to my normal Rippetoes training tommorrow for practice. Maybe I will do box squats.

[TheKansan]

Its the 13th week of my Rippetoes training, and the first full workout I did at my new gym. It wasn't my best workout ever by far, but since I set a new record on squats and deadlifts, I am more than satisfied. By the way, I deadlifted more than my own bodyweight today (320x5). It felt awesome surpassing that goal. On Friday I am going for 330x5. I continued with my new walking/jogging cardio routine as well today. I need to get this body in shape.

Tommorrow I will find out if I have a new job. I am very nervous about the whole situation, but I am trying to stay optimistic. I need this so that I can move on with my life. I want to go somewhere where no one will know that I used to weigh damn near 500 pounds. I feel people at wal-mart still judge me because of the past.

[Hotmoltenlava]

Its the 13th week of my Rippetoes training, and the first full workout I did at my new gym. It wasn't my best workout ever by far, but since I set a new record on squats and deadlifts, I am more than satisfied. By the way, I deadlifted more than my own bodyweight today (320x5). It felt awesome surpassing that goal. On Friday I am going for 330x5. I continued with my new walking/jogging cardio routine as well today. I need to get this body in shape.

Tommorrow I will find out if I have a new job. I am very nervous about the whole situation, but I am trying to stay optimistic. I need this so that I can move on with my life. I want to go somewhere where no one will know that I used to weigh damn near 500 pounds. I feel people at wal-mart still judge me because of the past.

Good luck. I hope it works out for you. Your new found confidence will help in securing the new job. I understand about leaving the past behind you. I have done it a few times in my life as well, for different reasons. When you look around you and find that most of the people in your life or work are negative influences, it is always best to move on. It's only a job. I work to live and don't live to work.

Have a good one.

[ScottC]

Congrats on the personal records! :cool:

Did you get the new job?

Here's hoping the best for you!

[TheKansan]

Good luck. I hope it works out for you. Your new found confidence will help in securing the new job. I understand about leaving the past behind you. I have done it a few times in my life as well, for different reasons. When you look around you and find that most of the people in your life or work are negative influences, it is always best to move on. It's only a job. I work to live and don't live to work.

Have a good one.

Yeah its been time to move on for a while, but I have had trouble finding a good job to replace the one I have now.


Congrats on the personal records! :cool:

Did you get the new job?

Here's hoping the best for you!

Originally I was told that I would find out today if I would be hired, but at the end of the interview today I was told they would contact me in the next two weeks. Personally this doesn't look good to me. I've had this happen before where two weeks later I get a rejection letter in the mail, them having decided at the interview that they weren't going to hire me.

So this may not be the big break I was looking for. We will find out in two weeks. Until then I have a lot of work to do with my exercise routine and between my two jobs.

[Saint Mike]

I've had this happen before where two weeks later I get a rejection letter in the mail, them having decided at the interview that they weren't going to hire me.Been there, done that.

I find that's so chicken-sh*t. If you don't want to hire someone just tell them so they can move on! :mad:

[Finnegan Bell]

wtf Kansan!! 313 lbs!! when the heck did this happen?! :) veryyyyy nice bro,u r amazing man..

[Hotmoltenlava]

I was told they would contact me in the next two weeks. Personally this doesn't look good to me.

I have been on both sides of the table on this one. I have been told this and have had to tell people this. When there are a lot of applicants for a position, it is always best to interview as many people as possible. The last person you interview may be the best candidate........or they might like you the best and will discover that after meeting with the rest of the people. You just never know. It is out of your control now, so don't sweat it.

Have a good one.

[tbone02]

So this may not be the big break I was looking for. We will find out in two weeks. Until then I have a lot of work to do with my exercise routine and between my two jobs.

You'll figure out what is right for you. If this doesn't work out there will be other opportunities, and I believe another opportunity will be the right fit for you if this doesn't work out.

If I were in your position, I would pray for peace in my heart regardless of the outcome. It is usually beneficial for me to seek peace by coming to a place where I believe that whatever happens is what God intended for me.

[TheKansan]

wtf Kansan!! 313 lbs!! when the heck did this happen?! :) veryyyyy nice bro,u r amazing man..

Its been a hard push, and I recently decided to push even harder by starting to jog, and by joining a gym. I will hit my first goal of 300 pounds in August if everything goes according to plan. I was trying to think of something I could do to mark the day and make it significant, like taking my family out to dinner, you know a celebration. Of course I wouldn't go overboard, but it would be nice as a way to put a milestone on all this hard work.

[nithos]

I noticed today a sign near the locker rooms stating that do rags, bandanas and the like are not allowed, in addition to wearing proper gym attire. I was rather surprised to see that.
Those are pretty much viewed as "gang related" by some people. Kind of like having a pant leg rolled up back in the day. (Note: I currently live in a midwest white collar town and work as a software engineer, so I am not exactly the go to guy on the topic.)

[nithos]

I have been on both sides of the table on this one. I have been told this and have had to tell people this. When there are a lot of applicants for a position, it is always best to interview as many people as possible. The last person you interview may be the best candidate........or they might like you the best and will discover that after meeting with the rest of the people. You just never know. It is out of your control now, so don't sweat it.

Have a good one.

Exactly, plus you will get people that keep sending in applications or people that need to reschedule because something comes up. I typically tell people I interview that I will get back to them either way and give a timeframe. If I don't know by then, I shoot them an "I haven't forgotten about you" e-mail. If they don't have a dropdead date to hire someone, then they could just keep the req open. Maybe give them a call, see if they have any more information.

Another thing that happens: It could be that you are #2 in line, they have an offer out to #1 and are waiting to hear back from that person. If they don't accept the offer, then they extend the offer to you.

[TheKansan]

Exactly, plus you will get people that keep sending in applications or people that need to reschedule because something comes up. I typically tell people I interview that I will get back to them either way and give a timeframe. If I don't know by then, I shoot them an "I haven't forgotten about you" e-mail. If they don't have a dropdead date to hire someone, then they could just keep the req open. Maybe give them a call, see if they have any more information.

Another thing that happens: It could be that you are #2 in line, they have an offer out to #1 and are waiting to hear back from that person. If they don't accept the offer, then they extend the offer to you.

You are probably right. I am very paranoid about these things. I have been on a lot of job interviews and I have seen almost everyone of them end up with me not being hired, so I am probably very negative with concern to my chances.

[nithos]

You are probably right. I am very paranoid about these things. I have been on a lot of job interviews and I have seen almost everyone of them end up with me not being hired, so I am probably very negative with concern to my chances.
Understood. I have actually had written letters saying that I had a job anytime I wanted one for a couple of companies that I did contract work for while in college. When I called them up my last semester of college saying, "OK, I will take that job now." I got the "We are currently in a hiring freeze" response (this was 4ish months after 9/11). Hearing that with 2 months left of school wasn't pleasant.

[TheKansan]

Understood. I have actually had written letters saying that I had a job anytime I wanted one for a couple of companies that I did contract work for while in college. When I called them up my last semester of college saying, "OK, I will take that job now." I got the "We are currently in a hiring freeze" response (this was 4ish months after 9/11). Hearing that with 2 months left of school wasn't pleasant.

Things don't always work out as we plan. Thats why I try not to get my hopes up too high ever. Unfortunately I have big dreams.

There were a lot of really big guys at the gym today when I went in to lift. The funny thing is that none of them squatted below parallel. In fact a couple didn't even go to parallel while squatting. It was strange to me.

[cawiau]

Good Job on reaching 314...
Now I seriously need to get my ass into gear :eek:

[TheKansan]

Today is one of those days where I don't feel much like doing anything. I am sick of working, and sick of this exercise routine, and sick of generally never getting a break. The diet and exercise don't stress me out, but working two jobs is tearing me apart. As I have said before I deserve better than this crap. I didn't go to college so that I could be working at wal-mart for the rest of my life.

Underappreciated, overworked, and underpaid.

[Hotmoltenlava]

Underappreciated, overworked, and underpaid.

Most people are. Take a deep breathe and take a break. If you need to take a day off exercise, do it. The worst thing you can do is to burn yourself out and then jump off the wagon completely.

The other option is to do a high level of cardio and then go to bed early. You'll wake up tomorrow and feel much better.

You've done so well. Be proud of yourself. I hope you get the new job. You deserve it.

Have a good one.

[jaybo334]

+1


Most people are. Take a deep breathe and take a break. If you need to take a day off exercise, do it. The worst thing you can do is to burn yourself out and then jump off the wagon completely.

The other option is to do a high level of cardio and then go to bed early. You'll wake up tomorrow and feel much better.

You've done so well. Be proud of yourself. I hope you get the new job. You deserve it.

Have a good one.

[TheKansan]

Most people are. Take a deep breathe and take a break. If you need to take a day off exercise, do it. The worst thing you can do is to burn yourself out and then jump off the wagon completely.

The other option is to do a high level of cardio and then go to bed early. You'll wake up tomorrow and feel much better.

You've done so well. Be proud of yourself. I hope you get the new job. You deserve it.

Have a good one.

Dammit man, you are too nice. I would rep you every day if I could.

I was a little frustrated before, but I got a good nights sleep in and realized that this is nothing I haven't dealt with before. I had a great workout today, set a new pr on deadlifts (331x5) and everything else is going fine. I am down to 310.8 pounds, within a stones thow of my first goal. I jogged a mile today on the treadmill, which is a lot easier than jogging outdoors it seems.

[Druluv75]

You are right there next to the under 200lbs club. :) you are doing such a good job sticking to your program and diet. I lot of people can learn from you. Keep up the good work!

[TheKansan]

What my father always tell me is that in any job that you are trying to do, be it painting the house, cleaning out the garage, or losing weight, just give it a good 30 minutes a day. It really isn't as much time as you think, but the results will be visible. I think 99% of us can fit in a mere 30 minutes a day to exercise.

[Hotmoltenlava]

I jogged a mile today on the treadmill

Excellent! Just keep building a little bit each week. When I start after not running for a while, I pick a number and do that for the week. Next week, add a little more and a little more. That is how you move up in jogging. Jogging burns a whole lot of calories. HIIT is good when I am bulking, but it just doesn't burn enough calories for me on a cut.

I made a decision today. I am going to run my first marathon in October. I haven't told anyone yet. I can now consistently run 6 miles a day, so I think I am ready to take it to the next level. I have 3 months to train, which should be plenty of time at my current level. I need to keep doing what I am doing, but add one long run a week, increasing up to the big day. I am pretty excited about it, which should be what I need to get excited about losing the rest of my weight.

Have a good one.

[TheKansan]

Excellent! Just keep building a little bit each week. When I start after not running for a while, I pick a number and do that for the week. Next week, add a little more and a little more. That is how you move up in jogging. Jogging burns a whole lot of calories. HIIT is good when I am bulking, but it just doesn't burn enough calories for me on a cut.

I made a decision today. I am going to run my first marathon in October. I haven't told anyone yet. I can now consistently run 6 miles a day, so I think I am ready to take it to the next level. I have 3 months to train, which should be plenty of time at my current level. I need to keep doing what I am doing, but add one long run a week, increasing up to the big day. I am pretty excited about it, which should be what I need to get excited about losing the rest of my weight.

Have a good one.

That is awesome man. I too want to run a marathon one day, though not that soon. Right now I am just slowly making the switch from walking to jogging. Good luck man, that marathon should be no problem for you.

[matoatoa]

It has been inspiring reading this log and seeing how well you have managed to motivate yourself and keep the challenges of exercise and life in persective. Thanks for sharing the journey.

You may already know this, but if I could share a tip about jogging and building running endurance it would be this: I did cross country(orienteering) running at high school when I was a lot lighter and less worried about muscles. If you are new to jogging, and a bit heavier sometimes you can find you are puffed out before you have run for 10 minutes. To build endurance and lose weight you need to jog for time. If you run for 30 minutes or longer(outside or inside) jog at a pace where you can still hold a conversation and your effort is steady. Jog regularly. Within a short period you will find your mileage will increase over that same 40 minute period even though you can still hold a conversation. The body can develop its efficency to get blood and oxygen around the body very quickly. Keep the focus on time not distance, Your distance will increase and you wont even notice if you just aim to keep your minutes up and your effort steady. If you are not interested in eventually running a marathon or building endurance HIIT can help you lose weight with less "on the road" time commitment. The greater the intensity the faster the results over the same time period, There are techniques for building speed once you have an endurance base but that can come later.

Not long till you reach 300.

[cawiau]

Good Job on the jogging!
Keep up the good work!!!

You will be in the 200 club in no time :D

[TheKansan]

It has been inspiring reading this log and seeing how well you have managed to motivate yourself and keep the challenges of exercise and life in persective. Thanks for sharing the journey.

You may already know this, but if I could share a tip about jogging and building running endurance it would be this: I did cross country(orienteering) running at high school when I was a lot lighter and less worried about muscles. If you are new to jogging, and a bit heavier sometimes you can find you are puffed out before you have run for 10 minutes. To build endurance and lose weight you need to jog for time. If you run for 30 minutes or longer(outside or inside) jog at a pace where you can still hold a conversation and your effort is steady. Jog regularly. Within a short period you will find your mileage will increase over that same 40 minute period even though you can still hold a conversation. The body can develop its efficency to get blood and oxygen around the body very quickly. Keep the focus on time not distance, Your distance will increase and you wont even notice if you just aim to keep your minutes up and your effort steady. If you are not interested in eventually running a marathon or building endurance HIIT can help you lose weight with less "on the road" time commitment. The greater the intensity the faster the results over the same time period, There are techniques for building speed once you have an endurance base but that can come later.

Not long till you reach 300.

Thanks for the tips. It may take a while for me to be able to jog for longer amounts of time, but I am patient. There is no rush, I have a lot of goals and given time I should be able to achieve them.

I only do cardio on Saturdays, so I headed out to the track and did some jogging/walking this morning. I have to work at both jobs today, so I didn't go too long or too intense, but it was still a good workout. Right now I am working on preparing better meals for when I am working long shifts. Good meals for on the go. Its hard because I have to prepare several meals for the 14 hours that I am working. Getting the proper calories/protein is the biggest challenge.

[NoGloryInDefeat]

Hey TheKansan, one of my favorite logs here and one of my big sources of motiviation. Keep up the good work man.

[TheKansan]

Hey TheKansan, one of my favorite logs here and one of my big sources of motiviation. Keep up the good work man.

Thanks a lot man, like I have said before you and everyone else's support from this site are part of what keeps me motivated.

Well I ran out of ON whey protein powder yesterday, but rather than buying more ON, I decided to switch to Six Star Whey Protein powder, which is a bit cheaper, and surprisingly I think it tastes a lot better, and it mixes smoother into my shakes. ON gets a lot of hype on this site, and while it may be more concentrated protein than Six Star, I am concerned with the taste too since I have to guzzle this stuff down every day. I would post a product review in the Supplement section, but I would probably get ripped a new ******* for speaking negatively about such a popular brand of whey.

[TheKansan]

Well this week I am deloading after 14 weeks of tough training. Squatting 3x a week is a really difficult thing to do mentally and physically, especially when you start going very heavy. I will resume the normal program next week. I am going to do some research into the cutting diets that bodybuilders use. I have been reading Flex and they say many large bodybuilders eat around 2000 calories a day to get ripped for show time, but don't lose muscle mass because they eat a very high protein diet(350g+ a day) and they eat every two hours. This is not to say they don't lose strength, or that I want to go that low, but I was thinking around 2500 calories a day and 350g of protein if it means I won't lose muscle mass.

[TheKansan]

I have been so busy in the last few days I have hardly had any time to post here. 14 hour workdays suck. Especially when you have 5 in a row. Thats ok, I am on vacation starting on Thursday, for 1 full week from both jobs. Finally I can take some time to get work around the house finished, and also set up a more proper weight room in my basement.

[Druluv75]

Squating 3x a week is hard on the body, The quads is a big muscle group and requires more rest between workouts. You are making good progress so you don't want overtraining to hamper your goals.

I wouldn't believe too much information from Flex magazine or from many B mags, most of the guys in flex are all roided up, so we can't take training or nutrition information from them.

[TheKansan]

Well looks like I'm not getting a new job. I received an email saying that basically they chose someone else. I am not surprised, though I am a bit hurt. This is another time where I went into a job interview with confidence that I was more than qualified to do the job. I was clean shaven, wearing a suit and tie, had a fresh clean haircut, spoke clearly and intelligently, passed all of the skills tests I was given with flying colors, met or exceeded all of the qualifications including having no criminal record, no traffic violations or accidents, having a 4 year degree, etc.

Nothing that anyone said to me at any point in time suggested anything other than I would be a good candidate for the job. Yet something in me was not good enough for them. I have a feeling that they looked at me and they couldn't see beyond my size. 300+ pound man must be fat, lazy, and stupid, regardless of any evidence suggesting otherwise. Thats ok though, I still have my job at wal-mart.......................................

[jhf]

Soon to be under 300 lbs :) I've been constantly amazed at your progress.... Just a matter of time before the unfortunate realities of having your weight count against you is no longer an issue :)

[VitaminX]

Well this week I am deloading after 14 weeks of tough training. Squatting 3x a week is a really difficult thing to do mentally and physically, especially when you start going very heavy. I will resume the normal program next week. I am going to do some research into the cutting diets that bodybuilders use. I have been reading Flex and they say many large bodybuilders eat around 2000 calories a day to get ripped for show time, but don't lose muscle mass because they eat a very high protein diet(350g+ a day) and they eat every two hours. This is not to say they don't lose strength, or that I want to go that low, but I was thinking around 2500 calories a day and 350g of protein if it means I won't lose muscle mass.

Hey man, try not to stress out too much about eating a "perfect diet." Just eat good clean foods until you are reasonably full and try not to eat too late at night. Also, don't worry a ton about losing muscle; just keep lifting hard and that will take care of itself.

A little other unsolicited advice: I was also squatting three times a week and it's a workout alright but I got bad knee tendinitis and that slowed down my progress quite a bit so maybe cut that back a bit. I also suggest that you don't go too hardcore on the jogging quite yet; I really suggest something lower impact like the elipitical (sp?) that's a little easier on the knees until you become a little lighter.

[TheKansan]

Hey man, try not to stress out too much about eating a "perfect diet." Just eat good clean foods until you are reasonably full and try not to eat too late at night. Also, don't worry a ton about losing muscle; just keep lifting hard and that will take care of itself.

A little other unsolicited advice: I was also squatting three times a week and it's a workout alright but I got bad knee tendinitis and that slowed down my progress quite a bit so maybe cut that back a bit. I also suggest that you don't go too hardcore on the jogging quite yet; I really suggest something lower impact like the elipitical (sp?) that's a little easier on the knees until you become a little lighter.


I'm not worried about squatting 3x a week, in fact it is necessary as part of Rippetoes Starting Strength program. As for the jogging, I am taking it as hardcore as possible. The eliptical is not even a close simulation to actual jogging. Not to mention it bores me to tears. I am jogging outside every day. You forget that I speed walked daily for 6+ months before I started jogging. Going lower impact would be taking step back.

[VitaminX]

I see. Keep up the great progress and I'll continue checking your log once in a while.

[TheKansan]

I see. Keep up the great progress and I'll continue checking your log once in a while.

Thanks for your support.

[cawiau]

Damn...Everytime I think of giving up I think of you!!
You are seriously and in all the honesty my role model!
You are unstopable and kicking some serious ass!

[TheKansan]

Damn...Everytime I think of giving up I think of you!!
You are seriously and in all the honesty my role model!
You are unstopable and kicking some serious ass!

Thanks man.

I exercised in the afternoon today. I usually work out in the morning to get it over with, but today I went fishing early in the morning with my father. I made it home around 2:45 and headed to the gym. I don't know what the deal is with the gym in the afternoon, but the grand majority of people there were just doing cardio. In fact after I lifted, all the treadmills were being used, there wasn't a free treadmill in the place. I had intended on doing my cardio on the treadmill today since it was so hot outside, but since they were all being used, I headed to the track at the local high school and jogged outside in 95 degree weather. It sucked, but it made me feel better since I wasn't the only one out there.

I have made a few observations about my gym. I joined 3 weeks ago, yet I have never seen anyone aside from me doing deadlifts, military presses, or zercher squats. I have seen a few other people doing barbell rows, and back squats, but usually very few people. Most people also don't do a short warm up before lifting, and almost no one stretches, either before, or after lifting. The most popular free weights are the dumbbells, and I am surprised how many big guys in the gym don't lift with free weights hardly at all aside from dumbbells. 80-90% of the women in the gym don't lift weights at all, they only do cardio, or some classes.

[Hotmoltenlava]

I have made a few observations about my gym. I joined 3 weeks ago, yet I have never seen anyone aside from me doing deadlifts, military presses, or zercher squats. I have seen a few other people doing barbell rows, and back squats, but usually very few people. Most people also don't do a short warm up before lifting, and almost no one stretches, either before, or after lifting. The most popular free weights are the dumbbells, and I am surprised how many big guys in the gym don't lift with free weights hardly at all aside from dumbbells. 80-90% of the women in the gym don't lift weights at all, they only do cardio, or some classes.

I have noticed the same thing and I don't think it is uncommon. The majority of people that do lift weights only use the machines. There are a few guys that use the racks and free weights, but I rarely have a problem finding space to do any exercise. I have noticed that 95% of the people in my gym either do cardio or they do weights, but don't do both. Rarely are the treadmills totally full, but it happens occassionally. Man, do I love the cardio area, though. It is hard to keep my eyes forward and my attention on my workout, if you know what I mean.

The gym is a funny place. I rarely talk to anyone, as I am the Ipod cranked and down to business guy in the gym. They all think I am a social recluse, I am sure. I do feel that I know a lot of people just from observing them for 10 months. Kind of a strange little world.

Have a good one.

[cawiau]

I have made a few observations about my gym. I joined 3 weeks ago, yet I have never seen anyone aside from me doing deadlifts, military presses, or zercher squats. I have seen a few other people doing barbell rows, and back squats, but usually very few people. Most people also don't do a short warm up before lifting, and almost no one stretches, either before, or after lifting. The most popular free weights are the dumbbells, and I am surprised how many big guys in the gym don't lift with free weights hardly at all aside from dumbbells. 80-90% of the women in the gym don't lift weights at all, they only do cardio, or some classes.

You are sure we are not going to the same gym :confused:
Because the same observations you made, I made!

By the way, keep kicking ass ;)

[TheKansan]

I have noticed the same thing and I don't think it is uncommon. The majority of people that do lift weights only use the machines. There are a few guys that use the racks and free weights, but I rarely have a problem finding space to do any exercise. I have noticed that 95% of the people in my gym either do cardio or they do weights, but don't do both. Rarely are the treadmills totally full, but it happens occassionally. Man, do I love the cardio area, though. It is hard to keep my eyes forward and my attention on my workout, if you know what I mean.

The gym is a funny place. I rarely talk to anyone, as I am the Ipod cranked and down to business guy in the gym. They all think I am a social recluse, I am sure. I do feel that I know a lot of people just from observing them for 10 months. Kind of a strange little world.

Have a good one.

I think most people at my gym just have completely different goals than me. There are a lot of people at my gym like you wearing their headphones and not talking to anyone else. I don't blame them, the only reason I don't wear mine is because they get in the way when I'm lifting. Still I get in the gym, handle my business, then get out. No need to play around.


You are sure we are not going to the same gym :confused:
Because the same observations you made, I made!

By the way, keep kicking ass ;)

Thats strange. Its not that machines are bad or anything, its just I expected more people to be using the free weights, not that I mind, I never have to wait for a squat rack.

[Hotmoltenlava]

the only reason I don't wear mine is because they get in the way when I'm lifting.

I have one of those Ipod Shuffles that clip on. I clip it on the back of my hat and run the wires up under my hat and down to my wrap over the ear headphones. You don't see any wires and they don't get in the way one bit. I have had people stare at me and at the back of my head trying to figure it out. I don't know why Ipod or Nike or somebody hasn't come up with a Ipod that fits in a hat. No wires......:D. It holds 250 songs. I put my favorite 250 songs on there and love it. Like my only little radio station. I never know what song is coming on next, but I know I am gonna like it.....:D

Have a good one.

[cawiau]

I have one of those Ipod Shuffles that clip on. I clip it on the back of my hat and run the wires up under my hat and down to my wrap over the ear headphones. You don't see any wires and they don't get in the way one bit. I have had people stare at me and at the back of my head trying to figure it out. I don't know why Ipod or Nike or somebody hasn't come up with a Ipod that fits in a hat. No wires......:D. It holds 250 songs. I put my favorite 250 songs on there and love it. Like my only little radio station. I never know what song is coming on next, but I know I am gonna like it.....:D

Have a good one.

I have the Ipod nano..holds about 1000, need to arrange my library though :rolleyes:

I usually do 2 things :

--> I have the bang for my arms for when I am doing cardio.
--> Lifting weights I clip it on my side, run the earpiers under my shirt, comes out around my neck and put it in my ears. Usually doesn't bother me at all.

There is alot you can do to keep them from getting in the way.
My gym is too distracting...so definitely need my music :D

[Druluv75]

You don't see people doing zercher or front squats because they are hard to do. I used to do them but they put a lot of stress on the knees. I also stop doing back squats too, I felt these squating motions build the butt to much. no homo. So I stick with hack squats now

[TheKansan]

How dedicated are you to your diet and exercise schedule? This is the question I asked myself today before I went fishing with my father. It was to be an all day trip and I would be far from the safety of my home and fridge full of clean foods. So I packed meals for the entire day, in total 3000 calories, 4 meals and two snacks worth of food (and a gallon of water) for my all day outing. I finally arrived home after fishing from 5am until 9pm and I did not want to miss my daily cardio, so I went jogging at 10pm at the local community college track, which is well lit and patrolled by campus police until 11:30pm. I think I have proven to myself my dedication today

[Hotmoltenlava]

How dedicated are you to your diet and exercise schedule?

Right now.....extremely dedicated. Keep it up.

Have a good one.

[jhf]

That's awesome Kansan. It really is great motivation to see someone dedicated and making the necessary fundamental changes to achieve the goals they want and live a healthier life. Thank you! I can't wait to see your progress in a year from now and further on!

[cawiau]

How dedicated are you to your diet and exercise schedule? This is the question I asked myself today before I went fishing with my father. It was to be an all day trip and I would be far from the safety of my home and fridge full of clean foods. So I packed meals for the entire day, in total 3000 calories, 4 meals and two snacks worth of food (and a gallon of water) for my all day outing. I finally arrived home after fishing from 5am until 9pm and I did not want to miss my daily cardio, so I went jogging at 10pm at the local community college track, which is well lit and patrolled by campus police until 11:30pm. I think I have proven to myself my dedication today


you are a better man than I will ever be :D

[TheKansan]

Check out these comparison bicep pictures

Apr. 13, 2007
http://bodyspace.bodybuilding.com//img/11027381/progresspic/24429orig.jpg

Aug. 1, 2007
http://bodyspace.bodybuilding.com//img/user_images/11027381/progresspic/165302orig.jpg

I am flexed in both pics, believe it or not.

[jhf]

Damn! By the time you are done you are going to walk away with some damn nice muscles!

[TheKansan]

Damn! By the time you are done you are going to walk away with some damn nice muscles!

Thanks man, I wish I could show you pictures of my calves. The muscles easily show through the remaining fat, and they look super strong. Keep in mind I don't do any calf exercises, only squats. Its just hard to get a good camera angle when taking pics of yourself.

I had a great workout today. In fact one of my best ever. The deload week I just went through helpe3d me so much. I feel energized. Everything is falling into place. I am glad to be back to my regular training regimen. I love training and hate taking a break, even if I need it.

[Hotmoltenlava]

Those are the kind of pictures that motivate and make you see how far you have come. I have a few myself. Keep it up.

Have a good one.

[Hotmoltenlava]

Any update on the job you interviewed for?

[TheKansan]

Well looks like I'm not getting a new job. I received an email saying that basically they chose someone else. I am not surprised, though I am a bit hurt. This is another time where I went into a job interview with confidence that I was more than qualified to do the job. I was clean shaven, wearing a suit and tie, had a fresh clean haircut, spoke clearly and intelligently, passed all of the skills tests I was given with flying colors, met or exceeded all of the qualifications including having no criminal record, no traffic violations or accidents, having a 4 year degree, etc.

Nothing that anyone said to me at any point in time suggested anything other than I would be a good candidate for the job. Yet something in me was not good enough for them. I have a feeling that they looked at me and they couldn't see beyond my size. 300+ pound man must be fat, lazy, and stupid, regardless of any evidence suggesting otherwise. Thats ok though, I still have my job at wal-mart.......................................

I posted this back on the first of August.

[Hotmoltenlava]

I posted this back on the first of August.

Oops! Missed that. Sorry to bring it up. You'll get 'em next time.

[TheKansan]

Oops! Missed that. Sorry to bring it up. You'll get 'em next time.

I was pretty down that day. I am doing much better now. I see everything as an opportunity for something different. Its all part of a master plan that I can't see yet. Maybe I didn't get that job because something 10x better is just around the corner. Until then, I have my training and my two current jobs to keep my busy.

[heathershubby]

The right job will come and all the one's that didn't give you the job lost out. If you work have as hard as you have on changing your life you would be the best employee ever anywhere. YOu are doing amazing I have been gone for a month and when I got back saw how good your doing and it brought the biggest smile to my face.

Not to mention after a month away I came back and you are like the only one sticking to your plan everyone else is on the velosity plan lol

velosity needs its own journal sect lol.

way to plan ahead and stick to it bro you are an inspiration

[TheKansan]

The right job will come and all the one's that didn't give you the job lost out. If you work have as hard as you have on changing your life you would be the best employee ever anywhere. YOu are doing amazing I have been gone for a month and when I got back saw how good your doing and it brought the biggest smile to my face.

Not to mention after a month away I came back and you are like the only one sticking to your plan everyone else is on the velosity plan lol

velosity needs its own journal sect lol.

way to plan ahead and stick to it bro you are an inspiration

Velocity is too fad-dietish for me. I have similar feelings about keto, but to each his own. I just don't think either one is going to teach people the long term keys to success in living healthier.

[cawiau]

I see you are at 308.6 lbs now!
Damn!
you are really kicking ass :D

I need to watch out or else you will catch me :D

[TheKansan]

I see you are at 308.6 lbs now!
Damn!
you are really kicking ass :D

I need to watch out or else you will catch me :D

That weigh in is from last week, today I weighed in at 309.1.

[cawiau]

That weigh in is from last week, today I weighed in at 309.1.

Still....you are not too far away :p
I stepped it up a little and hopefully my trip to canada won't ruin it ;)

[Druluv75]

Keto diets may seem faddish, but that's because of misinformation. A lot people don't understand that keto is a more natural way of eating because most people's bodies are more adapted to digesting protein and fat, and green leafy veggies carbs. Keto diets only really eliminate bad carbs like grains, and flour, but you get to eat these type of food on weekends to stimulate the anabolic response from insulin. Keep insulin under control is the real secret in losing body-fat; and that's a fact. So Keto is best of both worlds. You enjoy steak and eggs in the week, and eat pasta on the weekends and lose fat at the same time :)

Many people feel that keto diets are unhealthy, because of the lack of vitamins and minerals from carbs. But once you start setting up your meal plans, you start to notice that you eat more veggies than people who eat higher carbs. For my meals, more than 2/3 of the plate is assorted greens, and veggies. But then again, to each its own and a lot of people don't do well with out carbs. For the few that can, its a wonderful ride

[TheKansan]

Keto diets may seem faddish, but that's because of misinformation. A lot people don't understand that keto is a more natural way of eating because most people's bodies are more adapted to digesting protein and fat, and green leafy veggies carbs. Keto diets only really eliminate bad carbs like grains, and flour, but you get to eat these type of food on weekends to stimulate the anabolic response from insulin. Keep insulin under control is the real secret in losing body-fat; and that's a fact. So Keto is best of both worlds. You enjoy steak and eggs in the week, and eat pasta on the weekends and lose fat at the same time :)

Many people feel that keto diets are unhealthy, because of the lack of vitamins and minerals from carbs. But once you start setting up your meal plans, you start to notice that you eat more veggies than people who eat higher carbs. For my meals, more than 2/3 of the plate is assorted greens, and veggies. But then again, to each its own and a lot of people don't do well with out carbs. For the few that can, its a wonderful ride

Its not that I believe keto diets are unhealthy, or that they don't work. My issue is that it calls for a radical change to your eating habits, and that after you lose the desired amount of fat, the program ends and people then return to normal eating habits without necessarily learning what is necessary to maintain a healthy weight. I don't hear much about life after keto.

[Hotmoltenlava]

Its not that I believe keto diets are unhealthy, or that they don't work. My issue is that it calls for a radical change to your eating habits, and that after you lose the desired amount of fat, the program ends and people then return to normal eating habits without necessarily learning what is necessary to maintain a healthy weight. I don't hear much about life after keto.

X2

That is the main reason that I don't subscribe to Keto. I have done it before and it does work, but there is no way I would or could eat that way for the rest of my life. 40\40\20 (which is what I do, but anyone could do something something similar) may take a little longer than keto, but I can continue to eat like that with no problem (while continually readjusting my intake for my current stats) for the rest of my life. I have seen many people lose lots on keto, get to their goal, come off keto and then not be able to eat normally, which makes them gain the weight back.

I firmly believe that whatever works for the individual is what they should do, so I am not bashing keto, I just don't subscribe to the long term belief that it works (unless you actually want to eat keto for the rest of your life).

Have a good one.

[Druluv75]

Its not that I believe keto diets are unhealthy, or that they don't work. My issue is that it calls for a radical change to your eating habits, and that after you lose the desired amount of fat, the program ends and people then return to normal eating habits without necessarily learning what is necessary to maintain a healthy weight. I don't hear much about life after keto.
A radical change yes but your whole program that you are currently doing is a radical change. If you were to stop what your are doing now, you will become the person you most despise. Nothing really wrong with swapping out rice carbs for spinach carbs. :) Before steriods, body builders used keto diets, so its not a new concept. Plus the carb load on keto diets are the best! :)

[TheKansan]

A radical change yes but your whole program that you are currently doing is a radical change. If you were to stop what your are doing now, you will become the person you most despise. Nothing really wrong with swapping out rice carbs for spinach carbs. :) Before steriods, body builders used keto diets, so its not a new concept. Plus the carb load on keto diets are the best! :)

My meal program now actually is not a radical change. There are no types of foods that I can't eat on certain days of the week. There is no food that I have to stay away from completely. I don't believe in these kind of things because they are not sustainable. My focus has been on eating healthier foods, and eating in smaller portions, two things that can be done indefinately. Also I do much more of my cooking at home, which has had a dual effect in that it saves me money, and I know exactly what I am eating.

[Druluv75]

My focus has been on eating healthier foods

Just for kicks of course!

The human body can not live without essential fatty acids or essential amino acids, but there are no essential carbohydrates.

Well the question that comes to mind is, what is healthy?

[TheKansan]

Just for kicks of course!

The human body can not live without essential fatty acids or essential amino acids, but there are no essential carbohydrates.

Well the question that comes to mind is, what is healthy?

Sorry if I am coming off a bit preachy. What I should say is that for me something like keto just isn't ideal. There are other ways that would be easier for me to maintain over the long haul. The only difference between my eating habits now and after I reach my long term goal is that now I eat at a deficit, and I may eat either at maintenance, or slightly above it once I reach my fat loss goal. The kinds of foods won't change, I will still eat a clean high protein diet, just more calories.

[skuZZitude]

KANSAN!

I haven't been posting much around here lately but I read through your thread and I am so damn motivated by you, I swear. What amazes me is it doesn't seem to have set in yet to you how much weight you've lost. Do you realize how close you are to getting below 300? I won't be surprised if by the end of the cutting contest you have passed me in weight, you're a machine.

Can I ask you a question. Do you have any plans to change things up once you hit a certain point? Like, once the weight slows down to 1-2lbs a week will you do velocity or something, or do you just plan to stick to the diet? Also, how is the loose skin, is it getting better at all? I noticed I am going to have a lose skin problem around my thighs... but that's probably the best place to have it I guess, because shorts cover it. It's not that bad but it's there.

[TheKansan]

KANSAN!

I haven't been posting much around here lately but I read through your thread and I am so damn motivated by you, I swear. What amazes me is it doesn't seem to have set in yet to you how much weight you've lost. Do you realize how close you are to getting below 300? I won't be surprised if by the end of the cutting contest you have passed me in weight, you're a machine.

Can I ask you a question. Do you have any plans to change things up once you hit a certain point? Like, once the weight slows down to 1-2lbs a week will you do velocity or something, or do you just plan to stick to the diet? Also, how is the loose skin, is it getting better at all? I noticed I am going to have a lose skin problem around my thighs... but that's probably the best place to have it I guess, because shorts cover it. It's not that bad but it's there.

Yeah, its hard to believe how far I have come, I still feel like the old Fat Tony mentally in some regards, but I am working on changing that. I will probably never switch to velocity, I actually want the loss to slow down. I am getting into powerlifting and I don't want to lose much strength, though that doesn't seem to be a problem as of right now.

The loose skin isn't much of an issue to me, I already have loose skin, but I consider it a small price to pay for better health, so what if I am never a CK model.

Today at the gym I pulled 400 pounds. That is the most I have ever pulled before and it is a big leap in my strength. It really shows that consistent training does work and it proves all my time and effort has been worth it.

[TheKansan]

Just got off of work and still have 650 calories that I have to eat before the end of the day. Sometimes its hard to get all the calories.

[jayknow05]

I know how you feel, I'm choking down some cottage cheese right now.

[TheKansan]

Well I just did a weigh in and I weighed in at 306.4 pounds, down 2.4 pounds since August 1st. I am slowly approaching my goal and I figure in 2-3 weeks I should be below 300 pounds for the first time since I was 14 years old.

Oddly enough I am pretty sore after yesterday's workout, I guess the 400 pound pull, and the two heavy sets of bench presses really did the trick. I will be sure to throw in sets closer to my 1rm every once in a while from now on even though its not suggested in the Practical Programming book. Maybe it will help my overall numbers.

[Hotmoltenlava]

Well I just did a weigh in and I weighed in at 306.4 pounds, down 2.4 pounds since August 1st. I am slowly approaching my goal and I figure in 2-3 weeks I should be below 300 pounds for the first time since I was 14 years old.
.

That is great. I am very happy for you. You should plan something very special for the big day......No, not a huge fattening meal, just something to remember and to remind you of how far you have come.

Have a good one.

[TheKansan]

That is great. I am very happy for you. You should plan something very special for the big day......No, not a huge fattening meal, just something to remember and to remind you of how far you have come.

Have a good one.

I was actually thinking of doing a 20 mile walk. I just wish that we didn't have this oppressive heat. I haven't done a longer walk(5+ miles) in over a month due to the heat, but if I get out early enough and take plenty of water I might be able to do 20 miles.

[chrischap01]

Well I just did a weigh in and I weighed in at 306.4 pounds, down 2.4 pounds since August 1st. I am slowly approaching my goal and I figure in 2-3 weeks I should be below 300 pounds for the first time since I was 14 years old.

Awesome!!

[cawiau]

Keep at it bro!!!
I have no doubts that you will brake the 300 mark!
Keep kicking ass :D

[TheKansan]

Well I finally did it. I ran a full mile today without slowing down to a walk for the first time since I was 10 years old!!!

What an accomplishment for a guy who couldn't run 100 feet a year ago. These goals seem more obtainable every day. I can't believe that I wasted so much of my life without ever truly living. Now I need a new goal, and that goal is to run 2 miles :)

[Hotmoltenlava]

Well I finally did it. I ran a full mile today without slowing down to a walk for the first time since I was 10 years old!!!

What an accomplishment for a guy who couldn't run 100 feet a year ago. These goals seem more obtainable every day. I can't believe that I wasted so much of my life without ever truly living. Now I need a new goal, and that goal is to run 2 miles :)

I told you that you could do it! Excellent! Running is something you have to build on. Build a little at a time. Once you get up to 2 or 3 miles consistently, you can go 5 if you get your breathing right. Once you go 5 for a few weeks, you can go 10. If you really want to get good, buy a heart rate monitor. You can get the cheaper one's on ebay for really cheap. People buy them or get them as presents, don't use them and them sell them cheap.

Have a good one.

[chrischap01]

Well I finally did it. I ran a full mile today without slowing down to a walk for the first time since I was 10 years old!!!

What an accomplishment for a guy who couldn't run 100 feet a year ago. These goals seem more obtainable every day. I can't believe that I wasted so much of my life without ever truly living. Now I need a new goal, and that goal is to run 2 miles :)
awesome achievement! keep up the good work!

[TheKansan]

I told you that you could do it! Excellent! Running is something you have to build on. Build a little at a time. Once you get up to 2 or 3 miles consistently, you can go 5 if you get your breathing right. Once you go 5 for a few weeks, you can go 10. If you really want to get good, buy a heart rate monitor. You can get the cheaper one's on ebay for really cheap. People buy them or get them as presents, don't use them and them sell them cheap.

Have a good one.

You were right, and getting to a mile was a lot easier than I thought it would be. I'm definately going to get a heart rate monitor once I get paid on Monday. Its funny thinking back just a few weeks ago and how out of breath and exhausted I was after jogging just 1 lap.


awesome achievement! keep up the good work!

Thanks a lot man. I set my goals higher every day because I keep smashing through them.

[Saint Mike]

Congrats on the run!!!

Once I drop more weight I will try to pick up running. Right now I don't want the impact on my knees.

[Hotmoltenlava]

You were right, and getting to a mile was a lot easier than I thought it would be. I'm definately going to get a heart rate monitor once I get paid on Monday. Its funny thinking back just a few weeks ago and how out of breath and exhausted I was after jogging just 1 lap.
Thanks a lot man. I set my goals higher every day because I keep smashing through them.

When you get your heart monitor, do some experimenting. When you feel yourself getting really out of breath, check to see what your heart rate is. It will probably be somewhere between 180 and 200 hb\s. Once you find the rate that is uncomfortable, back your heart down about 10 or 15 hb\s by slowing down or by breathing control. Once you find that number, you should be able to run a long time. Then you just monitor your heart ever so often and try to keep it at that level. You will find as time goes by that your heart rate drops as you become better. This is good. I ran seven miles this morning and my heartbeat never got above 175 hb\s. For me, 185 is danger and I need to take deep breaths and lengthen my stride. That usually brings my heart rate down by 10 hb\s.

Good luck!

[jhf]

Well I finally did it. I ran a full mile today without slowing down to a walk for the first time since I was 10 years old!!!

What an accomplishment for a guy who couldn't run 100 feet a year ago. These goals seem more obtainable every day. I can't believe that I wasted so much of my life without ever truly living. Now I need a new goal, and that goal is to run 2 miles :)

Damn, that's phenomenal! Heh, don't even know what else to say.... friggin nice!

[TheKansan]

Congrats on the run!!!

Once I drop more weight I will try to pick up running. Right now I don't want the impact on my knees.

Yeah stick with walking until you think you are ready. I actually didn't start until a little over 3 weeks ago.


Damn, that's phenomenal! Heh, don't even know what else to say.... friggin nice!

Thanks, it really is phenomenal, I feel truly blessed.


When you get your heart monitor, do some experimenting. When you feel yourself getting really out of breath, check to see what your heart rate is. It will probably be somewhere between 180 and 200 hb\s. Once you find the rate that is uncomfortable, back your heart down about 10 or 15 hb\s by slowing down or by breathing control. Once you find that number, you should be able to run a long time. Then you just monitor your heart ever so often and try to keep it at that level. You will find as time goes by that your heart rate drops as you become better. This is good. I ran seven miles this morning and my heartbeat never got above 175 hb\s. For me, 185 is danger and I need to take deep breaths and lengthen my stride. That usually brings my heart rate down by 10 hb\s.

Good luck!

Thanks for the tips, I could really have used it today, I tried for a mile again today, but fell short, I think it would have helped me.

[Saint Mike]

I've been wanting to get an HRM also. I hear good things about Polar, but I'm not sure I wanna fork out the dough!

[TheKansan]

I've been wanting to get an HRM also. I hear good things about Polar, but I'm not sure I wanna fork out the dough!

The cheap ones work fine, I will probably buy one at wal-mart so I can get my discount.

[TheKansan]

If it stays as hot as it has been lately, I may just have to start jogging indoors at my gym. Its not that it was hot this morning when I went out jogging, it was the fact that the humidity was very high. Today I was at the gym and I finally saw a couple of guys doing decent squats. They went to parallel, paused, then came up. They were lifting a decent amount of weight too. I think the problem with my gym is that a lot of the people there have the bodybuilding mentality, not that there is anything wrong with that, its just not so much my style. For example a lot of people will use the leg press, but very few will squat. A lot of people use the smith machine to do seated overhead presses, or bench presses, but not as many use the free weights.

I'm not saying that I blame them, after all their goals may be to just look strong and powerful, while my goal is to actually be strong and powerful.

[Hotmoltenlava]

I'm not saying that I blame them, after all their goals may be to just look strong and powerful, while my goal is to actually be strong and powerful.

That's how I feel about cardio. There are a lot of people on this board that think that you should only do the minimum of cardio and the maximum of weights. So, that means that all these people are going to be total hardbodies and strong as hell.......but don't have the cardiovascular ability to move that hardbody a quarter mile down the road.....:D

I guess we all have different goals. Some people just want to look good naked. I want to look good naked while running a 10K........:D

Have a good one.

[TheKansan]

That's how I feel about cardio. There are a lot of people on this board that think that you should only do the minimum of cardio and the maximum of weights. So, that means that all these people are going to be total hardbodies and strong as hell.......but don't have the cardiovascular ability to move that hardbody a quarter mile down the road.....:D


I want the total package in terms of fitness. I want to be able to deadlift 600 pounds, bench 300 pounds, and run a mile in under 7 minutes, do 50 pull ups, and swim 10 miles :)



I guess we all have different goals. Some people just want to look good naked. I want to look good naked while running a 10K........:D

Have a good one.

Lets hope that I am not there when you are running naked in your marathon.

I got a late start today because I wanted to get my lawn mowed before it really got hot outside, so I didn't get to go jogging at the track like I usually do. Instead I drove to the gym and jogged on the treadmill. This time I set it to a 2.5 incline to better simulate jogging outdoors. I jogged a full mile at 5mph, which I think is a little faster than I usually jog on the track. I then slowed to a walk for 1/4 of a mile, then jogged a quarter mile, then slowed to a walk again and so on until 30 minutes was up.

Tommorrow I may jog at the gym again just to save time since I will already be going there to lift for the second workout of SS for the week.

[VitaminX]

Yeah I took cardio out of my cutting program to rest up my knees a little and I'm paying for it. I tried goalposts the other day (220 yards) and couldn't believe how out of shape I was... When I was almost 40 pounds heavier, I was doing cardio almost everyday and got down to the 7 minute mile mark! It's cool to see you are placing such an importance on cardiovascular exercise. Keep up the great work bro.

[TheKansan]

Yeah I took cardio out of my cutting program to rest up my knees a little and I'm paying for it. I tried goalposts the other day (220 yards) and couldn't believe how out of shape I was... When I was almost 40 pounds heavier, I was doing cardio almost everyday and got down to the 7 minute mile mark! It's cool to see you are placing such an importance on cardiovascular exercise. Keep up the great work bro.

Cardio is important to me. The total health package is what I desire. Nothing wrong with just having big muscles, but it would suck to be out of shape in any way after working so hard.

I jogged on the treadmill again today, like I said I was going to do. Its tough staying on the thing for 30 minutes, but the more often I do it, the easier it becomes. I still want to try that stairmaster though :)

My diet has been kind of medicore for the last few days. Thats not to say I have been overeating, its just that I have eaten frozen dinners more often than I like due to lack of time. Also I haven't gotten enough fruits/vegetables. I am working on it though, that is still my biggest issue, plenty of fruits and vegetables.

[Hotmoltenlava]

Its tough staying on the thing for 30 minutes, but the more often I do it, the easier it becomes.

It definitely gets old, but I go into a little trance and the time goes fast. It's rare to get that much time "alone" to think too. I solve a lot of work and life problems on the treadmill......:D

[Saint Mike]

I hear ya with the heat.

I don't know how it was in KC, but today we had a heat index of 115 and 70% humidity! :o

[Next.Big.Thing]

Congrats on all the weight loss so far and good luck for your future goals. This is really inspiring to see your transformation, keep at it.

[TheKansan]

It definitely gets old, but I go into a little trance and the time goes fast. It's rare to get that much time "alone" to think too. I solve a lot of work and life problems on the treadmill......:D

My thoughts are all over the place when jogging. Everything from imagining the beautiful lady next to me naked, to events at wal-mart, and the next presidential election.


I hear ya with the heat.

I don't know how it was in KC, but today we had a heat index of 115 and 70% humidity! :o

The high yesterday was 103. Much too hot. I think we may get some relief today though.


Congrats on all the weight loss so far and good luck for your future goals. This is really inspiring to see your transformation, keep at it.

Thanks a lot. I mention this all the time, but the people on this site are part of what keeps me motivated every day.

I weighed in at 303.6 pounds today, putting me very close to my first goal. I have become a sort of scale-addict, since I got so close to my first goal, I weigh myself twice a day to see if there has been any change :D

[Hotmoltenlava]

My thoughts are all over the place when jogging. Everything from imagining the beautiful lady next to me naked, to events at wal-mart, and the next presidential election.


LOL!

Yes, I too enjoy running with the gazelle's, although I sometimes feel like that lone wildabeast that is cought in a gazelle stampede. I don't even want to ask your thoughts on the presidential election. Religion and politics are topics best not discussed in this forum....:D. I have to say I have never thought about events at Wal-mart. Maybe I'll try that tomorrow......:D

[VitaminX]

You've inspired me a little The Kansan, I'm putting cardio back into my exercise routine. Nothing wrong with being a scale addict; it kept me motivated during my weight-loss too. That, and wanting to fit back into my old clothes! Keep it up man, you'll be under 300 in no time flat.

[jaybo334]

I have become a sort of scale-addict, since I got so close to my first goal, I weigh myself twice a day to see if there has been any change :D

I know what ya mean! I went out and bought a scale from Wal-Mart last night just so I can start weighing myself in the mornings before I eat or drink instead of weighing in midafternoon at the gym.

[BottomOfDaMapTX]

Forgive me if you've already stated this, Kansan, as I'm new and trying to figure things out across the boards. This is my first post and I'm in a very similar situation as you. I'm coming in at about...315 lbs or so and have just started the beginner's Rippetoe lifting plan. I'm unsure on how you've incorporated cardio into your daily routine. On average, how much and what are you doing? Again, please forgive me if you've already answered this question.

[TheKansan]

Forgive me if you've already stated this, Kansan, as I'm new and trying to figure things out across the boards. This is my first post and I'm in a very similar situation as you. I'm coming in at about...315 lbs or so and have just started the beginner's Rippetoe lifting plan. I'm unsure on how you've incorporated cardio into your daily routine. On average, how much and what are you doing? Again, please forgive me if you've already answered this question.

I do cardio every day. I have done anywhere from 30 minutes to an hour a day, though lately due to lack of time it has been only 30-35 minutes. Right now I walk/jog as cardio. I'd say the breakdown is something like this: 60% jogging and 40% walking. I usually do lifting first and cardio afterwards. I jog at about 5 mph, and I have been steadily increasing the amount of time I jog until at some point I hope it will be 100% jogging.

I'm not sure about what level you are at right now, but my suggestion is to start off just walking. That is what I did, in fact I only recently started jogging after losing a lot of fat and finally getting myself into good enough shape to do more. I have seen no negative impacts of cardio on my lifting.

[BottomOfDaMapTX]

I do cardio every day. I have done anywhere from 30 minutes to an hour a day, though lately due to lack of time it has been only 30-35 minutes. Right now I walk/jog as cardio. I'd say the breakdown is something like this: 60% jogging and 40% walking. I usually do lifting first and cardio afterwards. I jog at about 5 mph, and I have been steadily increasing the amount of time I jog until at some point I hope it will be 100% jogging.

I'm not sure about what level you are at right now, but my suggestion is to start off just walking. That is what I did, in fact I only recently started jogging after losing a lot of fat and finally getting myself into good enough shape to do more. I have seen no negative impacts of cardio on my lifting.


Really appreciate it. You're doing great work, man. You've really motivated me to get going.

[TheKansan]

Nothing big to report today. I did a bit of cooking and that has helped me get more vegetables in the last few days. My time is pretty limited for the next few days with both of my jobs, so aside from a post in my journals, I won't be on the site much.

[TheKansan]

Well I am holding steady right around 302 pounds. I am sure that this will be the most stubborn 2 pounds I have ever tried to lose :)

[Saint Mike]

Keep it up bro! You're doing great!

[Hotmoltenlava]

299.9 yet?

:D

[TheKansan]

299.9 yet?

:D

Nope, still hovering around 302. No big rush, I am practically already there.

[cawiau]

Nope, still hovering around 302. No big rush, I am practically already there.

Damn.....you know you are already there!!!
You scare me :D

Keep up the good work!

[TheKansan]

My legs were so tired after doing squats and deadlifts today that I could barely jog a mile before having to slow down to a walking pace. In other news, my blender gave up the ghost today. It just stopped working. I guess making shakes every day for 5-6 months was too much for a $10 blender to take.

I am still hovering around 302 pounds, the final 2 pounds seems to want to mock me by not coming off. Oh well, maybe I am building muscle and burning fat at the same time, meaning my BF% is decreasing if nothing else.

[TheKansan]

After yesterday's workout, my legs are still sore from the deadlifts. That didn't slow down my running though. I jogged 2 miles today at 5.1 mph at a 2.5 incline on the treadmill at my gym. Its a small speed increase. Gonna work on jogging faster, my goal is to jog at 6mph.

Bought a new blender today since my old one is dead. I make a shake everyday, so I definately needed a blender.

[TheKansan]

Ok, maybe it is psychological I want it too bad. Why is it that now, after making consistent progress for months, that suddenly just a little bit before reaching my first goal, I get stalled? Its enough to drive me insane, staring at the scale for over a week now and it has not moved.

2 damn pounds!!!!!!

I am a progress oriented individual, I love seeing progress, and I hate standing still, thats why this bothers me. Hell I would be happy if I even lost a pound or less, but nothing.

Oh well, I don't have enough free time to increase my cardio, so it looks like I will be waiting this out. :(

[TheKansan]

http://bodyspace.bodybuilding.com/img/user_images/11027381/progresspic/243742orig.jpg

[TheKansan]

The thing I don't understand about the gym on weekends is the influx of the people who only work out one, or two days a week. I personally can't believe there are people who pay for gym memberships, but only go on Saturdays. I'm not saying people should be living at the gym or anything, but for example I have a friend at work and he is a member of my gym. I have never seen him there and he tells me he goes there usually on Saturdays because he is so busy.

Well looking at him, he isn't in the best shape, and he took the right first step by joining, but only going once a week has had absolutely no impact on his health at all. I personally am trying to get my money's worth by going 6-7 days a week.

[Hotmoltenlava]

http://bodyspace.bodybuilding.com/img/user_images/11027381/progresspic/243742orig.jpg

http://www.youtube.com/watch?v=sogKUx_q7ig

:D

[Jo110465]

Excellent job getting out of the 300's. Congrats.

[jaybo334]

http://bodyspace.bodybuilding.com/img/user_images/11027381/progresspic/243742orig.jpg

Great job bro!

[TheKansan]

:D


Excellent job getting out of the 300's. Congrats.


Great job bro!

Thanks everyone, the motivation you guys provide has really helped me. I owe reps to you all.

[jklv]

Great job!, Good luck ;)

[Finnegan Bell]

http://bodyspace.bodybuilding.com/img/user_images/11027381/progresspic/243742orig.jpg

I got banned for two weeks and I missed this epic pic , good job man ,that was amazing..

[TheKansan]

Thanks Kaaud.

Today I was rushed because I overslept and got to the gym later than usual, and my workout suffered somewhat. Not my lifts, but my cardio, I just didn't have the energy to do the kind of running I usually do. I still got my cardio in, but it was like I just was on empty the whole time.

[TheKansan]

I had another weigh-in today. I am holding steady right around 300 pounds (+- 1 pound). This month I have only lost around 9 pounds, which is still right about the rate which I want to lose at. Now that I am at my first goal I want to focus more on fat loss and maintaining the muscle mass I already have.

[TheKansan]

Well I am still thinking of something I can do to reward myself for accomplishing my first goal. The first thing I guess I should do now is to set a new goal. That goal will be to get down to 15% BF. I have a very long way to go.

[cawiau]

Well I am still thinking of something I can do to reward myself for accomplishing my first goal. The first thing I guess I should do now is to set a new goal. That goal will be to get down to 15% BF. I have a very long way to go.

If anyone can do it...that would be you!! :D
Keep at it ;)

[jklv]

If anyone can do it...that would be you!! :D
Keep at it ;)
Exactly, you have already proved there is nothing that can stop you ;)
I won't say good luck, cuse this ain't about luck, it's about determination. When you talk about determination you talk about TheKansan ;)

[TheKansan]

If anyone can do it...that would be you!! :D
Keep at it ;)

Thanks man, you started running yet?

I ran 2 miles today at 5 miles per hour and an incline of 2.5 on the treadmill at my gym. I am a little bit past the half way point towards my first goal in running. I figure I should train to run a 5k, which I believe is a little less than 3.5 miles. I am running 6 days a week on the treadmill, and on Sundays I do my running on the outdoor track near my house. I figure in a few months a 5k will be easy for me.

[Hotmoltenlava]

I figure in a few months a 5k will be easy for me.

Definitely.

[advancednoob87]

Congrats on breaking 300 dude! I am working on my own metamorphosis, starting at 265lbs, and working my way down hopefully to around 200lbs. I have been working my way through this thread for a couple days now, and your motivation has really inspired me, thank you!
-Geoffrey

[TheKansan]

Well today was a hell of a day. I woke up this morning, weighed in and discovered I had lost another pound bringing my weight down to 298.6 pounds. To make it even better, I had an excellent workout today at the gym, and set new pr's on all my primary lifts (squats, bench presses, and deadlifts) including a new pr on deadlifts of 402.5 pounds.

My bench press is progressing well finally, I think the key has been my switch from improper, to proper form. While my numbers on bench look really low, the fact that I added almost 20 pounds to my bench press in a month is proof of progress.

The only thing that wasn't great today was my running, but keep in mind that I run after I lift, so I had already done 3 sets of my 5rm in squats, and hit a new 5rm and a 1rm in deadlift. My legs were fried. Still I was able to run 6 laps before I slowed down to a walk. I will definately be sore tommorrow.

[matoatoa]

...on dropping the pounds and building the power. Very motivating following this thread.

I have read a fair bit about drinking water and getting up to 3 liters a day down. I have been drinking this amount for a week and a half now, only problem is I'm running to the restroom every 90 minutes...

Is drinking copious amounts of water part of your routine, and if so has it assisted your weight loss or been more of a nuisance.

[TheKansan]

...on dropping the pounds and building the power. Very motivating following this thread.

I have read a fair bit about drinking water and getting up to 3 liters a day down. I have been drinking this amount for a week and a half now, only problem is I'm running to the restroom every 90 minutes...

Is drinking copious amounts of water part of your routine, and if so has it assisted your weight loss or been more of a nuisance.

Yes indeed drinking water is part of my routine. I would say I drink anywhere from 3-5 liters a day. You see I don't drink anything except water. No soda, no coffee, no juices, nothing except water. I usually fill a gallon jug every day and drink that, but sometimes that isn't enough.

[jaybo334]

Tony, I just want to tell you how awesome of a job you're doing. Seeing your progress is a definite motivator for me. Congrats on all that you've accomplished and good luck with the rest of your goals and winning the competition. You definitely have my vote! Watch out though, I'm only 27lbs. behind you now!

[TheKansan]

Tony, I just want to tell you how awesome of a job you're doing. Seeing your progress is a definite motivator for me. Congrats on all that you've accomplished and good luck with the rest of your goals and winning the competition. You definitely have my vote! Watch out though, I'm only 27lbs. behind you now!

You may pass me soon, I am seriously slowing down here. I am in no rush now that I have met my first goal, I want to focus on fat loss, so I am bumping my calories up by 200 and increasing my protein intake.

[chrischap01]

Hell yeah, welcome to the 200 club!! Great job!!!

[TheKansan]

Hell yeah, welcome to the 200 club!! Great job!!!

Watch out, I may pass you too :D

In all honesty, I am taking it slower than ever right now, I am trying to get similar results to a forum member here called 7evens. He went from 387 pounds to 240 and extremely muscular. Check out his profile. http://bodyspace.bodybuilding.com/7evens/

[chrischap01]

Now I have extra motivation, gotta stay one step ahead of you...

Yeah, I have seen 7evens's profile before. Very impressive transformation. Something to shoot for!

[TheKansan]

I need to find a career. Something I could see myself doing for the rest of my life. Something challenging, and interesting. It wouldn't hurt if it paid well too. When I was in college earning my bachelors degree, I thought that is what I had found in Computer Science. Now two years after graduating and still working at wal-mart due to being unable to find employment, I have to admit that maybe that wasn't the career for me after all.

The problem now is that I don't know if I have the patience to start over again. Go through 4 more years of college just to start a new career. I have been looking at Masters degree programs and none really jump out at me as possibilities.

[Hotmoltenlava]

I need to find a career. Something I could see myself doing for the rest of my life. Something challenging, and interesting. It wouldn't hurt if it paid well too. When I was in college earning my bachelors degree, I thought that is what I had found in Computer Science. Now two years after graduating and still working at wal-mart due to being unable to find employment, I have to admit that maybe that wasn't the career for me after all.

The problem now is that I don't know if I have the patience to start over again. Go through 4 more years of college just to start a new career. I have been looking at Masters degree programs and none really jump out at me as possibilities.

I thought twice about posting this, but decided to go ahead. I hope you don't take it the wrong way.

I am an IT guy going on 13 years. What kind of jobs are you applying for and where are you looking (website, newspaper, etc)? A CS degree should get you in a lot of doors. Do you have any experience? PM me if you want advice, as I have been around the IT block a few times and have had about every IT job imaginable at one time or another.

Have a good one.

[derickonfire]

I need to find a career. Something I could see myself doing for the rest of my life. Something challenging, and interesting. It wouldn't hurt if it paid well too. When I was in college earning my bachelors degree, I thought that is what I had found in Computer Science. Now two years after graduating and still working at wal-mart due to being unable to find employment, I have to admit that maybe that wasn't the career for me after all.

The problem now is that I don't know if I have the patience to start over again. Go through 4 more years of college just to start a new career. I have been looking at Masters degree programs and none really jump out at me as possibilities.

Why work at walmart man?

I don't know if it's just your city or what - but in my town retail is always hiring and is WAY more classy than wal-mart.

Maybe you should look into the wireless retail industry - it may be a little shady, but even if you play a good guy you can make way more than wal-mart. I'm 20, but wouldn't even think about working at wal-mart - I'm also making more than most people in my family - AND while I'm doing that full time, I'm going to school... for business / CS ...

I'm sure you can qualify for a manager position at some retail store - I know at my wireless retailer my manager makes easily 3k+ a month.. that's a lot for a small town like mine where most places start at no more than 7$ an hour.

Why? So I can start my OWN ****. Maybe ya should look into that too - starting your own business isn't THAT hard - it just takes a lot of time dedication and careful planning.

[TheKansan]

I thought twice about posting this, but decided to go ahead. I hope you don't take it the wrong way.

I am an IT guy going on 13 years. What kind of jobs are you applying for and where are you looking (website, newspaper, etc)? A CS degree should get you in a lot of doors. Do you have any experience? PM me if you want advice, as I have been around the IT block a few times and have had about every IT job imaginable at one time or another.

Have a good one.
I really need to work on the social networking aspect of job hunting. I will worry about that later.

Right now I am down to 297.9 pounds and my lifting is doing great. I am especially surprised by my decent progress on the bench press. It really pleases me seeing that number go up.

[Jo110465]

You have really accomplished a lot and continue to do so. I am so glad that you not only got out of the 300's but have stayed out. That's the really hard part, for me anyway. Keeping off what I've lost. I can't wait to see how far you take this. You're going to be a transformation of the week for sure. Way to go.

[TheKansan]

You have really accomplished a lot and continue to do so. I am so glad that you not only got out of the 300's but have stayed out. That's the really hard part, for me anyway. Keeping off what I've lost. I can't wait to see how far you take this. You're going to be a transformation of the week for sure. Way to go.

Hopefully I will be transformation of the week one day. Right now I am focusing on just reaching my goals. My next goal is to reach 250 pounds, by next summer.

[Finnegan Bell]

Hopefully I will be transformation of the week one day. .

Lol ,of course u'll ,I saw guys who won it by losing only 20 lbs!!

[TheKansan]

Lol ,of course u'll ,I saw guys who won it by losing only 20 lbs!!

Well in that case you could be trasformation of the week too :D

Still I have a long way to go before that happens. I keep thinking I can take this further or get more seious, but I always ask myself HOW?

I am already doing so much, cardio 7 days a week, proper diet, lifting 3x a week under a proven program. It just doesn't feel like I am doing enough sometimes.

[chrischap01]

I continue to be amazed at your progress...

Hope to see us both up on transformation of the week someday!

[TheKansan]

I continue to be amazed at your progress...

Hope to see us both up on transformation of the week someday!

I'm sure we both will be up there some day.

I am working on improving my diet to the 40p/40c/20f diet thing that so many people on here use. I honestly don't think that it will be much of a change except it may mean me eating a bit more protein than I currently eat. I probably won't start until after I do some grocery shopping.

[TheKansan]

Today being Sunday, I am being rushed around again and working 12+ hours today. Still I made it out to the gym to get in my cardio. I don't know if I will be able to handle tommorrow or not, with the lifting after a hard days work. I guess we will have to see.

[chrischap01]

I'm sure we both will be up there some day.

I am working on improving my diet to the 40p/40c/20f diet thing that so many people on here use. I honestly don't think that it will be much of a change except it may mean me eating a bit more protein than I currently eat. I probably won't start until after I do some grocery shopping.
I have thought about trying to get my diet in line with something like the 40/20/20 plan, but as longs as I feel good and what I am doing continues to work, I think I will stick with it. I try to not snack, watch portion sizes and avoid seconds, and stick to eating foods from a mental list I keep of acceptable foods. The list is a lot like that of the Abs diet, but I tend to keep the carbs a little lower than that diet requires. It is so much easier for me to follow and avoid mistakes than it would be if I was counting/tracking anything.

One thing I have notices is that I am not currently getting enough protein, and although I have not measured lately looking at my arms I think I may be losing some muscle. So I am going to make an effort to get a good chunk of protein at every meal, and may add in a shake each day.

[TheKansan]

I have thought about trying to get my diet in line with something like the 40/20/20 plan, but as longs as I feel good and what I am doing continues to work, I think I will stick with it. I try to not snack, watch portion sizes and avoid seconds, and stick to eating foods from a mental list I keep of acceptable foods. The list is a lot like that of the Abs diet, but I tend to keep the carbs a little lower than that diet requires. It is so much easier for me to follow and avoid mistakes than it would be if I was counting/tracking anything.

One thing I have notices is that I am not currently getting enough protein, and although I have not measured lately looking at my arms I think I may be losing some muscle. So I am going to make an effort to get a good chunk of protein at every meal, and may add in a shake each day.

Yeah protein is important, I try to get at least 200g a day minimum. Some days its hard, but I have some high protein snacks I keep laying around.

[bigdaddy ty]

Yeah protein is important, I try to get at least 200g a day minimum. Some days its hard, but I have some high protein snacks I keep laying around.
200g a day is great you may need to bump it up to about 250g to help with the muscle building and help drop the fat ....

[TheKansan]

200g a day is great you may need to bump it up to about 250g to help with the muscle building and help drop the fat ....

Nice to see you not lurking for once man :D

My aim when I upped my calories from 2700 to 3000 calories a day was 250-300g a day, but the problem was that I still was having trouble getting that much, so I set a bare minimum number of 200g a day that I never go beneath.

[Finnegan Bell]

Nice to see you not lurking for once man :D

My aim when I upped my calories from 2700 to 3000 calories a day was 250-300g a day, but the problem was that I still was having trouble getting that much, so I set a bare minimum number of 200g a day that I never go beneath.

Whey is cheap in the US ,eh?

[TheKansan]

Yeah whey is cheap, but I am trying to get more of my protein from whole foods. Still I drink at least one shake a day.

[bigdaddy ty]

What's with the lurking,I've been here all the time checking progress,giving props for making goals and much more ,if you call that lurking then let me lurk..On the protein whole food are great,Talapia 4oz. 25g of protein and only 100cal and no fat,skinless chicken breast are great also about the same ratio and both are fairly cheap at Walmart and a good protein shake you may want to try is the Lean Body Pro V 6og of protein and about 300cal and low in fat..

[chrischap01]

cans of tuna, chicken breasts, tilapia, egg whites/beaters. all good sources of protein if you dont want to go the supp route!

[TheKansan]

What's with the lurking,I've been here all the time checking progress,giving props for making goals and much more ,if you call that lurking then let me lurk..On the protein whole food are great,Talapia 4oz. 25g of protein and only 100cal and no fat,skinless chicken breast are great also about the same ratio and both are fairly cheap at Walmart and a good protein shake you may want to try is the Lean Body Pro V 6og of protein and about 300cal and low in fat..


Not trying to insult my friend, you just rarely actually post on a thread. Thanks for the suggestions, I just bought some Tilapia the other day. I love fish.

I just weighed in this morning and I am down to 296.8 pounds. Not bad for a guy who a year ago was somewhere between 460-480 pounds.

[TheKansan]

cans of tuna, chicken breasts, tilapia, egg whites/beaters. all good sources of protein if you dont want to go the supp route!

I actually am going both routes, whole foods and supplements, I just don't want to be dependent on supplements.

[bigdaddy ty]

I'm still learning about the site and I haven't checked out all aspects yet,I just found your journal 3 days ago.The Talapia is great I eat it 2 to 3 times a week and great on the wallet too,but hey you are doing something great for yourself,no matter how the weight is coming off it's coming off.Keep improving I'll follow your lead....

[TheKansan]

I'm still learning about the site and I haven't checked out all aspects yet,I just found your journal 3 days ago.The Talapia is great I eat it 2 to 3 times a week and great on the wallet too,but hey you are doing something great for yourself,no matter how the weight is coming off it's coming off.Keep improving I'll follow your lead....

Thanks man.

In other news I have a job interview coming up for a decnt job. I'm not going to jump the gun like I did last time, so I won't mention it again unless I get the job.

[bigdaddy ty]

Thanks man.

In other news I have a job interview coming up for a decnt job. I'm not going to jump the gun like I did last time, so I won't mention it again unless I get the job.
Stay positive and good luck on the job interview!!!!!

[VitaminX]

Hey buddy haven't checked up on your progress for a while but I'm glad you are still making good progress. Congratulations on dropping below 300 pounds!

[derickonfire]

Thanks man.

In other news I have a job interview coming up for a decnt job. I'm not going to jump the gun like I did last time, so I won't mention it again unless I get the job.

Rock on dude...

Sounds like your making good progress in life - way more than just body.

[chrischap01]

good luck!

[TheKansan]

Not my best workout today, I got a good amount of rest, but still couldn't hit a new pr on deadlifts and struggled on bench presses.

There was one good thing about today's workout though. For the first time ever I jogged for the entire 30 minutes without slowing down to a walk. It was a good feeling when I finished knowing that I had reached one of my goals.

[Jo110465]

In other news I have a job interview coming up for a decnt job. I'm not going to jump the gun like I did last time, so I won't mention it again unless I get the job.

Good Luck. Hope things go your way.

[bigdaddy ty]

Not my best workout today, I got a good amount of rest, but still couldn't hit a new pr on deadlifts and struggled on bench presses.

There was one good thing about today's workout though. For the first time ever I jogged for the entire 30 minutes without slowing down to a walk. It was a good feeling when I finished knowing that I had reached one of my goals.
Goal after goal after goal, you are doing great, keep rollin' Anthony!!!!

[TheKansan]

Goal after goal after goal, you are doing great, keep rollin' Athony!!!!

Yeah, I set new goals every time I achieve one of my old ones, that way I know that I am never finished.

[bigdaddy ty]

Yeah, I set new goals every time I achieve one of my old ones, that way I know that I am never finished.
It's a lifetime journey never stop

[TheKansan]

It's a lifetime journey never stop

I won't man.

Today I stepped up into the intermediate stage of my weight training and I started a new lifting program, The Texas Method. The program is layed out in Mark Rippetoe's book Practical Programming. The additional sets really wore me out, especially on the squats, and I am more sore right now than I have been in a while. Obviously I needed a switch up in my routine.

[bigdaddy ty]

I won't man.

Today I stepped up into the intermediate stage of my weight training and I started a new lifting program, The Texas Method. The program is layed out in Mark Rippetoe's book Practical Programming. The additional sets really wore me out, especially on the squats, and I am more sore right now than I have been in a while. Obviously I needed a switch up in my routine.
Good luck with your new plan,it's sounds like it wore you out....

[TheKansan]

Good luck with your new plan,it's sounds like it wore you out....

5 sets of 5 across is killer, I see why people make such gains on 5x5 programs.

[bigdaddy ty]

5 sets of 5 across is killer, I see why people make such gains on 5x5 programs.
How are you doing your 5x5 program,full body or upper then lower body and how did you figure your rep weight.....

[derickonfire]

I've been doing 5 reps at 5 sets - it is pretty tough when all is said and done..

The first set or two I sometimes think - am i wasting my time? this is too light - but when I'm done with all 5 - I definitely feel it!

[TheKansan]

How are you doing your 5x5 program,full body or upper then lower body and how did you figure your rep weight.....

I am doing a full body, it isn't really a 5x5 program, I just do 5x5 on some of the exercises. I figured out my rep weight pretty easily since I had been working out with Rippetoe's for 5 months. For more details about my workout, go here : http://forum.bodybuilding.com/showthread.php?t=2417761&page=14


I've been doing 5 reps at 5 sets - it is pretty tough when all is said and done..

The first set or two I sometimes think - am i wasting my time? this is too light - but when I'm done with all 5 - I definitely feel it!

I only used slightly lighter weight than my 5rm, but still I am more sore than I have been in a while.

[TheKansan]

It occurred to me that I posted my workout yesterday, but I didn't post my plan, so here goes.

TheKansan's Texas Method Workout

Week 1

Mon
heavy squats 5x5 (same weight on all sets)
bench presses 6x3 (same weight on all sets)
barbell rows 5x5 (same weight on all sets)

Wed
light squats 2x5 (80% Monday's weight)
overhead presses 2x5
deadlifts 1x5

Fri
heavy squats 1x5 (pr attempt)
bench presses 1x3 (pr attempt)
barbell rows 1x5 (pr attempt)

accessory lifts (curls, tri extensions, hang cleans, etc.)

Week 2

Mon
heavy squats 5x5 (same weight as friday on all sets)
bench presses 6x3 (same weight as friday on all sets)
barbell rows 5x5 (same weight as friday on all sets)

Wed
light squats 2x5 (80% Monday's weight)
overhead presses 2x5(add 2-5 pounds to last weeks weight)
deadlifts 1x5 (add 5-10 pounds to last weeks weight)

Fri
heavy squats 1x5 (pr attempt)
bench presses 1x3 (pr attempt)
barbell rows 1x5 (pr attempt)

accessory lifts (curls, tri extensions, hang cleans, etc.)

REPEAT

[Hotmoltenlava]

That is a hell of a workout. I can't wait to see where you are in 6 months. Your progress is incredible. Keep it up.

Have a good one.

[bigdaddy ty]

It occurred to me that I posted my workout yesterday, but I didn't post my plan, so here goes.

TheKansan's Texas Method Workout

Week 1

Mon
heavy squats 5x5 (same weight on all sets)
bench presses 6x3 (same weight on all sets)
barbell rows 5x5 (same weight on all sets)

Wed
light squats 2x5 (80% Monday's weight)
overhead presses 2x5
deadlifts 1x5

Fri
heavy squats 1x5 (pr attempt)
bench presses 1x3 (pr attempt)
barbell rows 1x5 (pr attempt)

accessory lifts (curls, tri extensions, hang cleans, etc.)

Week 2

Mon
heavy squats 5x5 (same weight as friday on all sets)
bench presses 6x3 (same weight as friday on all sets)
barbell rows 5x5 (same weight as friday on all sets)

Wed
light squats 2x5 (80% Monday's weight)
overhead presses 2x5(add 2-5 pounds to last weeks weight)
deadlifts 1x5 (add 5-10 pounds to last weeks weight)

Fri
heavy squats 1x5 (pr attempt)
bench presses 1x3 (pr attempt)
barbell rows 1x5 (pr attempt)

accessory lifts (curls, tri extensions, hang cleans, etc.)

REPEAT
You know they say everything is bigger and better in Texas,just a little bit of the Lone Star State trivia.What about the cardio?????

[fates_child03]

Awesome jo so far man. You are rocking on the weight loss. Keep it up man and you will see all your goals/ dreams come true.

[TheKansan]

You know they say everything is bigger and better in Texas,just a little bit of the Lone Star State trivia.What about the cardio?????

I just posted the new lifting routine. I jog at least 30 minutes 7 days a week. I am training so that I can do a 5k next year. I may be ready for one a lot sooner than that, I can already jog 2.75 miles without slowing to a walk in 30 minutes.

[Hotmoltenlava]

I can already jog 2.75 miles without slowing to a walk in 30 minutes.

That's awesome! I told you that you could do it.

[bigdaddy ty]

I just posted the new lifting routine. I jog at least 30 minutes 7 days a week. I am training so that I can do a 5k next year. I may be ready for one a lot sooner than that, I can already jog 2.75 miles without slowing to a walk in 30 minutes.
Cool man cool,5k met The Kansan. I'll be cheering for you....

[fates_child03]

Ah man definitely keep me updated if you do a 5k I'd love to come up there and do one with you. I did my first 5k last April and let me tell you it was one of the most satisfying experiences of my life. To know I came from 460+ lbs to being able to hold my own in a 5k was very motivational.

[TheKansan]

That's awesome! I told you that you could do it.

You sure did, and I thank you. I owe you reps big time man.


Cool man cool,5k met The Kansan. I'll be cheering for you....

Thank you, I still have a way to go before I'm ready, but compared to where I started, I am almost there.


Ah man definitely keep me updated if you do a 5k I'd love to come up there and do one with you. I did my first 5k last April and let me tell you it was one of the most satisfying experiences of my life. To know I came from 460+ lbs to being able to hold my own in a 5k was very motivational.

Exactly my thoughts, very motivational having come from the point where I couldn't have walked a 5k, to this point.

[fates_child03]

Your doing great man!
Any day now I start to get frustrated or feel depressed I pull old pics out. I then realize I am now in a much better position I was than and suck it up and go back to work.

[TheKansan]

Today was a really intense workout, probably since I added the hang cleans. I was wore out by the time I made it to the treadmill, so my running suffered. I will try to get a good amount of sleep and do a longer run tommorrow if I am up to it. See how far I can go before I have to stop. Right now I always have stopped at 30 minutes, but I am sure I could go longer if well rested.

[bigdaddy ty]

Sounds like you had a good workout...

[Hotmoltenlava]

Holy Crap!

Do I see 289lbs in your avatar! You are seriously kicking ass. My guess is that the $100 for the contest is yours, my friend.

Do you find that it is getting easier to lose or more difficult? Seems only a week or two ago that you were pissed that you couldn't get below 300. Keep it up.

[chrischap01]

wow, 289! Awesome!!!

I better step it up... ;)

[Saint Mike]

Damn!!

You're tearin' it up bro!

[TheKansan]

Holy Crap!

Do I see 289lbs in your avatar! You are seriously kicking ass. My guess is that the $100 for the contest is yours, my friend.

Do you find that it is getting easier to lose or more difficult? Seems only a week or two ago that you were pissed that you couldn't get below 300. Keep it up.

Yeah that is 289, I forgot to do an updat on the Cutting Contest thyread, but that is now my official weight. My new goal for the contest is to get below 30% bodyfat. Right now I am at 34%.


wow, 289! Awesome!!!

I better step it up... ;)

Take your time man, whatever pace helps you lose the fat for good.


Damn!!

You're tearin' it up bro!

Thanks a lot.

[TheKansan]

Well I had intended on perhaps joining the National Guard after I got myself into a lot better shape, but I have been having second thoughts lately, especially as I read about National Guardsmen being deployed to Iraq. Anyway I am now considering joining one of the local police departments. I will first get myself into top physical shape, then apply. What do you think?

[derickonfire]

I'd go for local police department for a few years to get experience, then look into the FBI =P

[Hotmoltenlava]

Well I had intended on perhaps joining the National Guard after I got myself into a lot better shape, but I have been having second thoughts lately, especially as I read about National Guardsmen being deployed to Iraq. Anyway I am now considering joining one of the local police departments. I will first get myself into top physical shape, then apply. What do you think?

This is a tough one to speak openly about and not offend negging lurkers.....:D

You are almost guaranteed at this point in History to go to Iraq if you join the Guard. If that is something you want to do or would not freak out if they do send you, join the Guard. If you would prefer to stay here and serve your community, join the force. There are other issues, but I would say that is the over-riding one. Once you answer that question, it becomes easier to decide.

Have a good one.

[TheKansan]

I'd go for local police department for a few years to get experience, then look into the FBI =P


This is a tough one to speak openly about and not offend negging lurkers.....:D

You are almost guaranteed at this point in History to go to Iraq if you join the Guard. If that is something you want to do or would not freak out if they do send you, join the Guard. If you would prefer to stay here and serve your community, join the force. There are other issues, but I would say that is the over-riding one. Once you answer that question, it becomes easier to decide.

Have a good one.


Thanks for the replies guys, this is something I have been thinking about for a while, a real reason for me to get into shape and lose this fat.

[Saint Mike]

Why wait?

I work for my local Sheriff's office.

Sometimes the application process for law enforcement agencies can be lengthy. For example, it took me 4 1/2 months from start to finish. (Basic education test, psychological profile, aptitude test, voice stress analysis and oral review board all on their schedule.) It all depends on the agency and what they require.

If that's what you're really interested in you may want to start checking in on how long yours takes. Also, they can give you a basic rundown of what type of physical activity to expect when going through the academy.

[TheKansan]

Why wait?

I work for my local Sheriff's office.

Sometimes the application process for law enforcement agencies can be lengthy. For example, it took me 4 1/2 months from start to finish. (Basic education test, psychological profile, aptitude test, voice stress analysis and oral review board all on their schedule.) It all depends on the agency and what they require.

If that's what you're really interested in you may want to start checking in on how long yours takes. Also, they can give you a basic rundown of what type of physical activity to expect when going through the academy.

The physical testing isn't until December, but even then, I doubt my BF% will be low enough, and that is what I am really worried about since that is one of the things they test for. I might be able to get to around 270 pounds by then, and I may have improved my cardiovascular ability/agility enough to get through the physical tests themselves, but the sticking point is my BF%. Assuming I can continue at my current rate of progress, I may be able to get under 30% by then, but that may not be enough.

[Kaptn Krunch]

The physical testing isn't until December, but even then, I doubt my BF% will be low enough, and that is what I am really worried about since that is one of the things they test for.

What if you used something to speed up your fat loss progress like Albuterol, Clenbuterol or T3? Maybe Ephedra/Caffeine if you didn't want to dabble with the former I mentioned...

[TheKansan]

What if you used something to speed up your fat loss progress like Albuterol, Clenbuterol or T3? Maybe Ephedra/Caffeine if you didn't want to dabble with the former I mentioned...

Yeah I guess I could look into an EC stack, but it probably would be better to just wait a few months for the next testing session.

[TheKansan]

I did a weigh in today, I am hovering right near 290 pounds (288.4 pounds to be exact. I am pushing to be below 30% BF by Thanksgiving. That is my current goal. I also want to be able to run a 5k by Thanksgiving, and be able to run a mile in under 10 minutes (my best time right now is just under11 minutes). Of course I would also like to be able to do 25 push ups, I can only get 7 right now.

[Jo110465]

You're doing a remarkable job with everything. Good luck with the above mentioned goals. Thanksgiving is coming up quick. :)

[chrischap01]

i am doing a couch 2 5K plan right now, and I think I will be done and up to 5K right around thanksgiving. so, let's do this!

[TheKansan]

i am doing a couch 2 5K plan right now, and I think I will be done and up to 5K right around thanksgiving. so, let's do this!

I can run about 2/3 of a 5k right now if there is ever a day when I get a good amount of sleep, and I'm not sore and worn out from lifting. My whole thing lately has been just trying to run faster for longer periods of time. I want my average speed to be around 6 mph. Right now it is between 5.1-5.5 mph

[TheKansan]

Just got back from a great workout. My bench press is really coming along and in no time I should be up over 200 pounds. Today I did 191x3. When I started in late April I was struggling to bench press 150x1. So I have made some progress.

I don't know what the deal is at my gym, but when I arrived today, the guy in the squat rack next to me was doing quarter squats with a pad, a belt, and only 155 pounds. I damn near laughed my ass off just watching him, but instead I threw 244 pounds on my bar (not heavy by any means, but it still made him look like a pansy) and without any sort of padding, or belt, easily did 5 reps, going slightly below parallel. You should have seen the look on his face. I'm not laughing at the weight he was doing, we all have to start somewhere, but the pad, the belt, and the quarter squats were ridiculous.

[TheKansan]

I sent an email to one of the recruiters at the local PD and this is what she said.


While in the Academy you will be required to do lots on running.
Usually 2 miles a day in the beginning. You will also be tested on
your
upper body strength, pushups, situps and body fat compostion. Anything
you can do to improve in these area will benefit you.

Sincerely,

Officer LeeAnn Shelton
KCKPD Recruiter



I kind of laughed when I read this. 2 miles a day is nothing. I already run more than 2 miles a day, in fact today I ran over 2.5 miles. The rest of the physical conditioning should be easy (except the pushups where I still struggle a little). Now the bodyfat thing has me a little concerned, but the testing isn't until December, so I may be alright by then.

[TheKansan]

I just put a couple of new pics up on my bodyspace. I am fully clothed, so you can't really see much progress in the pics. I will post better pics for the Cutting Contest in a couple of days.

http://forum.bodybuilding.com/photo/data/500/clothed928.jpeg

compare that with my graduation picture from February 2005

http://bodyspace.bodybuilding.com/img/user_images/11027381/progresspic/82241orig.jpg

[Hotmoltenlava]

I sent an email to one of the recruiters at the local PD and this is what she said.



I kind of laughed when I read this. 2 miles a day is nothing. I already run more than 2 miles a day, in fact today I ran over 2.5 miles. The rest of the physical conditioning should be easy (except the pushups where I still struggle a little). Now the bodyfat thing has me a little concerned, but the testing isn't until December, so I may be alright by then.

You should do well by December. Just keep doing what you are doing. Did they say what the requirement for bf was? I'm not busting on cops by any means, but it seems about 1\3 to 1\2 of the cops I know and see are in the upper 20's, if not low 30's in bf. Pushups are just like running. Gotta start low and build up to a respectable number. Now that you have a life goal to meet, you have all the motivation you need.

Have a good weekend.