Dappers beating the odds 12 week journal

[dapper]

Hello again. I am going to give this journal thing another try. It gets hard for me to keep it up because of al lthe stuff I have to do but I know I can do it this time. I have better time management.

43 yo
216 lbs
5'8"

I will post the measurements I took yesterday in a bit. I will post my measurements every week.

Ok a little background. I am a Type II diabetic. I take 1/2 Glipizide pill twice daily. My A1C has been 5.8 the past year. So I am doing a really good job controlling my sugar. I also have diabetic neuropathy. I am controlling it with sugar control and 800mg ALA daily.

I have two blocked arteries the one that carries blood from the right side of the heart to the left side is 100% blocked. Doctor said this one is gone will never get better. The other one carries blood from the left side of the heart to the right side and this one is 75% blocked. This was diagnosed back in March 2005. My heart is creating its' own bypass (collateral arteries) on its' own so I do not require surgery. Just 2 diuretics daily, blood pressure and heart meds along with cholestrol meds.

For supplements I take 6 fish oil caps daily (2 at each meal). Alpha Lipoic Acid 200mg each, Whey protein and Casein or milk and egg protein.

For the last 10 months I have been trying to cut. I basically have been eating 2000 calories a day clean eating with an occasional cheat meal. With the diabetes I can't cheat a lot and still control so this helps me with my diet as well.

Iwill not post what I eat every day just my calories and macronutrients. I will post my workout for about a week but it will be the same for 12 weeks. I will be working out 6 days a week. Sunday is rest day. I will be doing cardio 4 days a week.

Lift days and cardio are as follows:

Monday: Chest/Triceps/Shoulders 30 min cardio
Tuesday: Back/Biceps/Traps 30 min cardio
Wednesday: Leg/including calves/Abs
Thursday: same as Monday
Friday: same as Tuesday
Saturday: Same as Wednesday

[dapper]

Chest/Triceps/Shoulders: I superset everything except the last set which is lateral raises. I do a progressive lifting style so whatever I do today let's say it is 25 lbs for the first set the 2nd set is 20 and so is the 3rd set. All 10 reps. The next time I work this routine I would go 25/25/20 and the 3rd time it would be 25/25/25 and then the next time it would go 30/25/25.

ATrainer Flat Bench: 1X25, 2x20
Tricep cable extension: 1X60, 2X55
ATrainer Decline: 1x20, 2x15
Skull Crushers (Arms at 45 degree angles to keep tension off elbows) 1x40, 2x35
ATrainer Incline: 1x25, 2x20
Dips )Assisted Dip Machine 3x120 (I do this one different since our machine goes up in 15 lbs increments I will get all three sets at one weight before I move to the next weight. I was at 135 last week so I moved to 120 this week.
Front Shoulder Raise 1x30, 2x25
Rear Shoulder Raise 1x20, 2x15
Lateral Raise 1x55, 2x50 Ok I use a machine for this because my form with db's is terrible. I end up doing a shrug type move when doing with the db's so I am using a machine.

Cardio is as follows. I use a recumbent bike. OK I also have degenerative disk disease and it is painful just for me to walk so every cardio machine causes me pain and the treadmill causes my legs to go numb and when that happens I fall down. My legs go numb just from walking in a store and it don't take long. So if you ever see me in the store you will probably see me bending over to touch my toes a lot to relieve pressure on my spine or the nerves where there is no disk.

So back to cardio.

I use manual setting. I set the level to 10 and I pedal between 70-75 RPMs' I do this for 12 minutes with my HR at around 138, then I back off to level 9 for the next 18 minutes. This is progressive cardio as well so tomorrow I will go to level 10 for 14 minutes and level 9 for 16. I will move up 2 minutes every cardio day until I get to 30 minutes then I will move to the next level and do it for 12 minutes the first time and move up 2 minutes each cardio day.

I have tried for the last 10 months to lose fat. I have gained 24 lbs by my home scales. The tape measure has not moved. My gut is still 42 to 43". I am now waiting on word from my heart doctor to see if I can start taking thyroid meds. My morning body temp averages 96.5 degrees, plus I have other symptoms of having hypothyroidism. It runs in my family. I am waiting on more blood test to find out what is going on with my antibodies. Right now all I know is they are telling me I have an autoimmue disease. It is when our bodies own antibodies attack ourselves. This could be organs, skin, just anything. Might be the cause of my diabetis, heart problems. a lot of things.

[dapper]

I use a program called Diet Organizer. I have tried others and this is my favorite. All these measurements are taken upon wakening on Sunday morning after I pee, unflexed.

Weight=216
Metabolic Rate=3079 calories a day
Neck=18
Chest=47.5
Waist=42
Hips=41.5
Biceps L&R=14
Forearm L=11.5
Forearm R=12
Thigh L=23
Thigh R=23.5
Calf L=16.75
Calf R=16.75

[dapper]

Ok today I did my workout in 35 minutes and then 30 minutes cardio with a 5 min cooldown. Diet Organizer said I burnt 543 total calories.

My food intake today was as follows: well will be when I am done:

Calories = 2610
Carbs = 174
Protein = 269
Fat = 104

[dapper]

Some of these people I have named I have never replied to or maybe they have never replied to me but I have read a lot of their stuff here on bb.com and I have learned a lot from them.

First and Foremost: dbflgirl (you have taught me so much about nutrition and I still have such a long way to go. Your care and concern has really touched me. I hope some day I can somehow return the favor)

Skelooth: your dedication and desire shows in every post you make. You are one of the most inspirational people I have seen on BB.com.

ATrainer: For thinking outside the box. I love the Atrainer Flys. You are da man

W8: I have read a ton of your posts and I am impressed with your knowledge and I have learned a lot from you.

There are others, Lukmar, Minotaur for yuour diabetes responses. YES WE NEED A DIABETES FORUM HERE AT BB.COM

There are a lot of others these just come to mind quickly.

Thanks to everyone. For the 10 months I have been here I have learned from mostly everyone. I really appreciate all the help I have received. 10 months ago I was a 2 pack a day smoker, obese, and basically a heart attack soon to happen with diabetes that I didn't know how to do anything about.

I am still fat but not because I am not trying. I am in pretty dang good shape though level 10 on the bike for 12 min and finish off with level 9. I am proud of myself and what I have done. I still have a long way to go.

I am really trying hard for one reason my 25th high school reunion is this year and I want to go back with a nice body.

I have 2 kids, daughter 19, son 17. Daughter is in college and son a senior in high school. Their mother left us in 1991. I did get married again and it ended in 1997, I got married again in 1999 and we are still married but haven't lived together since October 2004. I have raised both my kids and I am very very proud of them.

My daughter is going to Tennessee Technological University studying to become a grade school teacher adn my son will start ITT this summer and will be going into computer gaming and 3D animation. Hopefully a job with Disney Pixar is in his future.

I have a dog, a pembroke welsch corgi his name is Rica. He is my bud, since my son is always gone Rica is my company. I moved to TN from Oh and the only people I know were my wifes friends. I work out of my house and by myself not much of a chance to meet people. I do not party or anything like that.

[dapper]

My heart doctor said it would be ok for my internist to prescribe thyroid medication to me. I am so excited. Maybe I can finally start feeling alive and maybe get the metabolism moving. I have gained weight eating 1600 calories a day 1800, 2000, 2200, and 2500 calories all of which I continue to gain weight. I am so hopiing this will get my body going agian. I feel like I have a new lease on life.

[ChocoChick]

I really hope this does the trick :)

[DBeistel]

My heart doctor said it would be ok for my internist to prescribe thyroid medication to me. I am so excited. Maybe I can finally start feeling alive and maybe get the metabolism moving. I have gained weight eating 1600 calories a day 1800, 2000, 2200, and 2500 calories all of which I continue to gain weight. I am so hopiing this will get my body going agian. I feel like I have a new lease on life.

Good luck with the thyroid med.
Dapper you are one dedicated guy, I admire your upbeat attitude, I to have diabetes type 2, and I have to have a good attitude in order to try to beat this.

[dapper]

Should I be doing this? What I normally do is eat meal #4 around 4:00pm approx 30-45 min later I leave for the gym. I usually don't get started till around an hour after I eat meal #4. Today meal #4 and most days it is homemade lean beef veggie soup, very low sodium and 2 hoar boiled eggs. My post workout meal is 1 serving of quick oats and a protein shake.

Should I have another protein shake before I go to the gym and workout? Should I have any carbs before although I am a diabetic so I would rather stay in the starchy carb area here.

I could 6 meals a day not including a post workout meal on lifting days. If I do a preworkout meal I guess that would be 8 total meals but 5,6,7, and 8 would all be eatten between like 5pm and 11:30pm The only carbs I get in from those meals are from the post workout meal other than the carbs in veggies and I don't worry about those.

[dapper]

Got my prescription for Armour Thyroid. I am really hoping this will start to help me. I got very excited when the doctors office called me this afternoon.

Today I did the following workout: Back/Bis/Traps Everything except the first excercise was supersets. All sets were 10 reps

Reverse Hyperextensions 1x45, 2x40
Lat Shrugs 1x130, 2x125
High Cable Curl 1x75, 2x70
Low Row Shrugs 1x70, 2x65
Body Drag Curls 1x50, 2x45
Cable Pullovers 1x50, 2x45
Reverse Body Drag Curls 1x40, 2x35
Front Shrugs 1x180, 2x160
Back Shrugs 1x160, 2x140
All shrugs were done on a standing calf rasie machine, on the front shrugs I held my hands in front as if was was holding a BB and for the back shrugs I put my hands behind me like I was doing a bb back shrug.

This workout took me 40 minutes.

I then went on to 30 minutes cardio on the recumbent bike with a 5 minute cool down. I did level 10 for 14 minutes tonight and level 9 for 16 minutes.

After I am done with the day my calories will be as follows:

Calories=2610
Carbs=174 (26%)
Protein=269 (40%)
Fat=104 (35%)

I know my fat may seem a little high but I don't want to eat anymore carbs being a diabetic. So I have added 4 hard boiled eggs to my daily food intake. So my fats come from oatmeal, olive oil, fish oil caps, eggs, natural peanut butter, and 94% fat free ground beef. So yes the fats may seem a little high but I think they are alright with them being the types of fat I am getting. I could be wrong though.

Diet Organizer said I burnt a total of 547 calories with excercise.

Diet Organizer daily balance using metabolic rate, calories, excercise: states I was 796 calories below maintenance. I hope that makes since to everyone

[jaguarr]

Hey, dapper, glad to hear they're working to get your thyroid issues addressed. Hope it takes care of the issues you've been having, there! It's fine to eat a preworkout meal an hour or so before you start lifting, but I would add a complex carb to your pre-workout meal like oatmeal or yams or something to give you a little energy boost for your workouts if it's possible (I won't claim to know a lot about diabetic dietary requirements, so if there's an issue there that prevents it then I understand). Looks like you're doing great, though I think we need to get fitty to change your thread title to "Dapper's Beating The Odds And Smiling While He Does It 12 Week Journal". :D

jag

[dapper]

Hey, dapper, glad to hear they're working to get your thyroid issues addressed. Hope it takes care of the issues you've been having, there! It's fine to eat a preworkout meal an hour or so before you start lifting, but I would add a complex carb to your pre-workout meal like oatmeal or yams or something to give you a little energy boost for your workouts if it's possible (I won't claim to know a lot about diabetic dietary requirements, so if there's an issue there that prevents it then I understand). Looks like you're doing great, though I think we need to get fitty to change your thread title to "Dapper's Beating The Odds And Smiling While He Does It 12 Week Journal". :D

jag

I haven't beat the odds yet but dammit I am going to. I am so pumped after yesterday I feel like I get a "Do-Over" as in City Slickers.

[dapper]

Today was leg day. My quads are crying, I can't hardly walk up stairs and my glutes are aching, I am ready for bed tonight and I still have one more meal to go

Todays food:

Calories=2610
Carbs=174
Protein=269
Fat=104

Diet Organizer says I burnt 327 calories with my workout tonight. I did not do cardio tonight since it is leg night.

So my total says I am 526 calories below maintenance.

My workout was as follows: I did not superset Squats and leg presses.

Squats - 1x185, 2x175
Leg Press - 1x470, 2x450
Leg Extension - 1x130, 2x120
Seated Leg Curls - 1x120, 2x110
Standing Calf Raises - 1x420, 2x400
Seated Calf PResses - 1x220, 2x200
Ab Crunches 1x135, 2x130

I do the ab excercises on a lat pulldown machine. I was taught these by someone. There is an oblique style also but I haven't figured out how to do them yet so I just did the crunches. This workout took me 40 minutes.

This was my first day on Armour Thyroid 15mg daily. I am hoping to start feeling something by Monday. It could take longer from what I hve been told but it could take just a few days.

I made my homemade Veggie Beef soup very low sodium. I will post the recipie and macronutrients as soon as I get them figured out. This is a really good soup especially for a diabetic but it also has some fat and good amount of protein.

[someday]

i'm going to suggest you change the name of your journal. you are setting yourself up for failure!!!!

[Original Poster]

Dapper,
Nice Journal !
Good luck with your goals.

[dapper]

i'm going to suggest you change the name of your journal. you are setting yourself up for failure!!!!


Ok how do I change the name of my journal? Also the reason for it is I have been cutting for over 10 months now and I have gained over 25 lbs. I was going to change it after I got my thyroid meds but I can't figure out how to change it

[jmurjr]

Think you have to contact a Mod

[dapper]

For those of you that can eat more salt than me you might want to add some but this is pretty good stuff by itself.

2 lbs 92% fat free lean beef (I buy Laura's)
1 Jar L.B. Jamison Low Sodium Beef Stock or Bouillon
2 bags mixed veggies (I usually buy birds eye but they were out yesterday so I had to get the store brand. Peas, carrots, corn, green beans. I guess you could use whatever veggies you wanted but I figured the nutrients on what I use)

Total cost was like 13.30 plus yo udon't use the whole jar of the L.B. Jamison beef stock.

I use all of the ground beef, both bags of veggies, 10 tsp of the L. B. Jamison beef stock, and I add 8 cups of water.

After I was done I measured out 12 cups anad here is what I came up with. I know you can't guarantee you get the same in every cup but by the time you finish it it will all come out right.

Serving size=1 cup
Calories=227
Carbs=11
Fat=10
Sodium=158
Cholestrol=60
Sat fat=4
fiber=I think it is 2 I forgot to write it down from the bag
sugar=4

I used to purchase Herbox beef bouillon powder (2) boxes and use all 16 packages but could not find any yesterday. So when I find the stuff I usually use I will redo the configurations.

I eat this soup with meals 2 and 4 I also eat 2 hard boiled eggs with each meal for a total of 382 calories per meal.good amount of protein. I know the fat is high and cholestrol is high with the eggs I may have to find something else to eat instead of the eggs, I like the protein content of the eggs though.

[dapper]

Not a bad day I didn't have to go very far nor work to hard. Matter of fact I had a 2 hour nap this afternoon before I went to the gym. Today was Chest/Tris/Shoulders and cardio.

Todays food:

Calories=2698
Carbs=171
Protein=277
Fat=103

Workout took 45 min as follows:
Atrainer flys 2x25, 1x20
Tricep pulldowns 2x60, 1x55
ATrainer Decline flys 2x20, 1x15
Skull Crushers 2x40, 1x35
ATrainer Incline Flys 2x25, 1x20
Dips (Machine/Assisted) 3x120, got 10,9,8 last time was 10,8,6
Front shoulder raise 2x30, 1x25
Rear shoulder raise 2x20, 1x15
Lateral Raise (machine) 2x55, 1x50

Cardio, recumbent bike, 30 min, 16 min at level 10, 14 min at level 9. there was a 5 minute cool down at the end.

Second day on thyroid meds body temp this morning 96.5 so still haven't noticed any difference, hands are still freezing cold, body temp about average for me, so tired I took a 2 hour nap. Like I said I am hoping by Monday I will start to notice something.

[jtroster]

What do you think of the ATrainer flys? I started using them and then I showed them to my trainer. Now he get his other clients to do them.

[dapper]

I asked ATrainer to look at a video my daughter took of me doing them. He said I was pulling with my hands and not my elbows. I am really consentrating on keeping my hands in the correct position. Every rep when I go to the full stretch position I turn my hands to make sure I start out correctly. I may be using too much weight but I can tell when I am doing them right they cause a burn in my pecs man it makes you feel like you are really working them. I love em. They are my only chest excercise and I do all 3 variations.

[dapper]

Todays workout was Back/Bi's/Traps.

Lat Shrugs 2x130, 1x120
High Cable Curls 2x75, 1x70
Low Row Shrugs 2x70, 1x65
Body Drag Curls 2x50, 1x45
Pullovers using lat pulldown cable station 2x50, 1x45
Reverse Body Drag Curls 2x40, 1x35
Shrugs 2x180, 1x160
Back Shrugs 2x160, 1x140

That is it for the workout today no cardio. I had a dinner date which turned out to be terrible but got food from the Texas Roadhouse. I ordered 8 oz chopped sirloin, mixed veggies, baked sweet potato. I ate all of the veggies. I cut the sweet potato and the steak in half and will eat that for dinner tomorrow night.

I got some more blood work back from my doctor all was well except for PNP Antibodies was 179 limits 0-99. My last test I had high Antinuclear antibodies so this was a more in depth test I guess but I still do not know what this means. From what I gather it means that my blood may clot causing heart attacks, strokes, and other things I guess. I don't want to alarm anyone I am just going by what I have learned.

Calories=2313
Carbs=168
Protein=245
Fat=79

Not a bad day for being rushed all day.

[jaguarr]

Now this is a journal title worth having! :cool: Glad you're getting a handle on your antibodies, too. Definitely worth the effort. Have a good weekend, man.

jag

[dapper]

Here is the link to my journal http://forum.bodybuilding.com/showthread.php?p=8480860&posted=1#post8480860 I jsut copied and pasted everythign that was in this thread over to there and gave props to the people that had made replies