My first workout journal. The quest to be fit.

[bkowa092]

Hey guys,

This journal is basically so that I can update to keep myself on track. Any critiques, suggestions, motivation, etc. is greatly appreciated.

I guess I'll start with the history. I was overweight my whole life growing up. I was about 230 lbs in 10th grade when I decided to take up lifting. I got down to about 195 by doing a keto-style diet. I continued to lift into my freshmen year in college, when I took a power lifting approach. First semester in college I got my lifts up to very respectable numbers, and was dancing around the 190 lb stage.

When I was 19, I decided to cut weight, but didn't do everything the correct way. I combined a 3 meals a day plan, with a mild lifting plan, and a moderate level of cardio. I got down to my lowest weight of 168 lbs, but I still had some fat on me. From ages 19-22, I would bounce between 172-195 depending on how much I let the college lifestyle get to me.

Just a few months ago (still at age 22), I had a breakup with my ex who I was dating all through college. At this time I graduated school and moved home. I fell into a depressed state and started partying too much, and with alcohol always comes some late night binge eating. As of today, I weigh in around 205 lbs at 5'9. People do not really see me as a fat kid because when I put on weight it tends to make me look like I have been lifting. I guess I also dress in ways that do not make me look fat. However, once the shirt comes off, I feel disgusted that I let myself get to this point.

I have always wanted to have a nice, sculpted body, but my diet/lifting regime was never on point enough to fulfill this. Therefore, I am starting a diet tomorrow. I have been reading these forums for years, and my mom is an aerobics isntructer, so I do have a decent amount of knowledge on how to cut correctly. Tomorrow I am going to start with my diet, which I will post up along with all the macros. This first week I plan on just following my diet, and starting some cardio. As of next week, I will add in a 4-day lifting split, along with some HIIT.

Again, this journal is to keep myself motivated. I may not update everyday, but I will try to as much as I can. I can't wait to reach my goals of around 165 lbs at around 12% body fat. I would post up pictures of myself currently, but I would like to wait a few months so that I can post them up along with comparison photos.

Enjoy guys!

[bkowa092]

Alright, starting tomorrow I am going shopping and making the meals for the first 4 days of my cut. The past two days I tried to get all the unhealthy eating out of my system.

Here is my diet and the macros for the day. I know a lot of people are going to say I could get away with some more calories, but I think the 2100-2300 mark is a good place for me to start.



DIET

Meal #1:

oatmeal - 1 cup
whey - 1 scoop
olive oil - 1 tbsp
blackberries - 1/4 cup


Meal #2: PRE WORKOUT

chicken - 3oz
100% wg bread - 1 slice
1 piece nonfat cheese
2/3 cup of peas/green beans


Meal #3: POST WORKOUT

oatmeal - 1 cup
whey - 1 scoop
nf milk- 2/3 cup
blueberries - 1/4 cup


Meal #4:

3 eggs
peas/green beans- 1 cup
nf cheese - 1 slice


Meal #5:

chicken - 3oz
peas- 2/3 cup
whey - 1 scoop
almonds- 1 oz


Meal #6:

nf cottage cheese - 1 cup
natural peanut butter - 2 tbsp

Total fat: 72
Total carbs: 171
Total protein: 205
Total calories: 2170



SUPPLEMENTS

Multi-vitamin in the morning
200mg caffiene on lifting days




WORKOUT

cardio 4x a week

I am still giving myself a week to get into the swing of things before I add the lifting and the HIIT sessions. This will also give me more time for the planning. All I know so far is that I want to do a 4-day split for lifting, 3 sets for 3 different exercises. 12-16 reps for each set.

Any advice, suggestions, critiques for my diet and workout are appreciated. Thanks guys!

[bkowa092]

Today was my first challenge of getting 6 meals in with a 6 hour shift at work (I can not eat at work). I woke up and ate 2 meals before I went, then came home afterwards and ate another. I am going to my one friend's house tonight, and I already made a shake w/oats, protein, and fruit to take with me. That will put me at 4 meals. Then I will get home late and take down both my meals at once (both are very low in carbs - chicken, green beans, cottage cheese).

I do have a hectic lifestyle, and am not always able to eat every 2-3 hours, but the fact that I will find ways to stick to my diet and workout will all pay off.

The one good thing about my job, it is like constant cardio for hours on end. Running around, sweating, and not stopping. I love it!

I feel much more motivated today then I did yesterday. I hope my motivation continues to grow as I see changes on the scale, as well as the transformation of my body. It might take a while, but it also took a while to put all this weight on!

If I lose 2lbs a week, I should be at my target weight in about 5 months. However, I am not putting a limit on all of this, because I have no idea how happy I will be once 5 months rolls around. I just want to work real hard and make sure I lose the 2 lbs each week.

[bkowa092]

*Deleted post from: September 4th*

Well today was the start of my first day on my long journey (6+ months). I woke up, had my first meal, then went grocery shopping. Then, I came home and cooked and packaged 4 days worth of meals. I really think that the fact that all I need to do is reach in the fridge, pop open a Tupperware, and eat away will really help me. When I tried this diet before about a year ago, I failed because I did not always have time to cook and prepare meals. By taking about an hour, two days a week and preparing the meals for the following days, I no longer have any excuses.

I am having doubts about how long I can stay on this sort of diet, but then again this is only the first day. My mood feels to be swinging from one direction to another. One minute I am very determined and just keep thinking how nice it will be to take my shirt off and not be ashamed. On the other hand, I feel this lifestyle is way too hard for me to maintain. I am going to use my determination to get me through the first few weeks, and by that time it will all be routine.

I went running tonight, and it felt great to finally get out and do some cardio again. I can't wait to add the lifting in next week

I also recorded my starting weight first thing in the morning, which was 204 lbs. I haven't been over 200 lbs for quite a few years now. It didn't feel too good, but I'm sure it will feel nice when I step on the scale and see 165.

Well, tomorrow is a new day, and another day closer to my goal. Woo!

[smilex153]

Having a plan and a goal puts you on the right track. My weight yo-yo'd all the way through college. Started at 200 went 185 back up to 250 down to 225 then up to 280 when I graduated. I'm at 340 now down from 350+ (I was afraid of the scale) and have decided to make the changes I need to keep myself alive. Enough about me. Good luck and keep working.

[bkowa092]

Thanks for the response man. As weird as this sounds, I am thankful I weighed 230 when I was in 10th grade, because it kept me from never letting myself get too out of control. Either way, I am on the right track now, and I will not stop until I am certain I have abs somewhere on this body of mine, haha.

It's good that you are also taking part in some cutting. Best of luck to you man. Just remember, it will all be worth it in the end when you can look in the mirror and be happy with your accomplishments!

[bkowa092]

Yesterday I got my 6 meals in, despite my hectic schedule once again. Last night after work, some friends and I decided to go out for a few beers. I had 2 beers, then we stopped at Wawa where I had turkey and cheese on wheat bread. I felt a little guilty, but the fact that I was still below my maint. calories, and the fact that I got right back on my diet today made me not care so much. Also, it is a big improvement from 10-15 beers, a large cheese steak, and a bowl of ice cream.

Well, that's all I got. Tomorrow I should be joining the gym so that I can add my lifting in with my cardio and diet.

[bkowa092]

Yesterday I really slipped up. I at my 4 first meals fine, then I ended up going to the hookah lounge and a trip to the diner afterward. I got a chicken finger wrap, french fries, and ate a small brownie when I got home. I'm pretty sure I went over my maint. calories yesterday, but I will not let that stop me.

Today I got up, weighed myself, and took measurements for the 10 week fat loss competition I am doing on here.

STATS:

Height: 5'9
Weight: 202.2 lbs
Waist: 41 (measured at bellybutton)
Chest: 43.5 (measured at nipples)

I still need to find the charger to the digicam so I can take some starting progress pictures. I'll search for that today and take pictures, but I don't think I will post them in here until the 10 weeks is up. In the 10 weeks, I plan on being conservative and shooting for a 20 pound loss (182 lbs). I hope that most of this will be fat loss, and I hope to even increase muscle mass. I think this is feasible because I used to power lift, but have not lifted for about 2 years now. Hopefully muscle memory will work in my favor.

Well, back on track today, and I don't plan on cheating until I get a strong urge again. I am starting to notice that even if I cheat a meal or two a week, I still have 40 other well-balanced meals I ate that week. Therefore, fat loss should not be effected too much, especially for the first few weeks.

[bkowa092]

Today I did my first session of lifting since I started my diet. My muscles are far from conditioned for an "intense" workout, but I did what I could.

Workout for chest/tris:

Bench- 3x15
Butterflies- 2x15 (the last set I only got 12)
Triceps extension- 2x15

I was actually pleased, considering I didn't even pick up a weight for about a year. Next week I am kicking the workout up to an extra set of butterflies, and an extra set of triceps extensions. Eventually I will be at the point where I can do 3-4 exercises for each muscle group, but you need to learn how to crawl before you learn how to walk. Thankfully, because I used to lift, I am familiar with different workouts for each muscle group, and I also know the correct form.

Tonight I did some cardio, about 10-15 minutes of jogging outside. I think once I join the gym the treadmill will be much easier for me. Until then, jogging outside will do. Cardio is cardio, and I'm doing it, so that's the important part.

I also noticed today that almonds are near identical to olive oil in terms of nutritional content. The almonds have 6 more carbs per serving, but also have 6 more grams of protein. I'm excited that I can now eat almonds with my morning shake, instead of doing a shot of olive oil. Nothing better than waking up to a shot of olive oil! haha.

[bkowa092]

Well, the past week I relapsed. Got off my diet, stopped working out, started drinking more, etc. I'm sure a lot of this is due to my mental instability recently. Honestly, I know that being healthy and fit will really help bring stability to my emotions, but there is a side of me that wants to fall into my old ways.

The past week is in the past. I woke up today and got right on my diet. I woke up and played 30-40 minutes of Dance Dance Revolution on an empty stomach, and remembered how much I really enjoyed it. I lost 30 pounds by playing DDR before, so I plan on doing it again. I am going to play at least a half hour every morning on an empty stomach, and also do cardio at night. I noticed that I sweat just as much--if not more--when playing DDR opposed to jogging. I am also able to do it for longer periods of time because I have fun while doing it.

I know I have made a lot of excuses so far in this journal. I feel like I am letting myself down by doing this, but getting back on track can help take some of this guilt away.

I plan on reading and being active on this message board a lot more. I even saved some motivational threads that I can read when I feel like going back to my old ways. I am stronger than this, I know I can succeed if I put my mind to it.

[bkowa092]

I decided I might actually update this journal multiple times a day. I think it will help me stay on track better. Here is what I did so far today:

Cardio:

30-40 minutes of DDR

Weights:

1 x 10 bench (warm-up)
3 x 15 bench
2 x 15 butterflies
2 x 15 triceps extensions

Again, my muscles are still not conditioned, so I am taking it easy until they get used to being worked again.

Tonight is my good friend's birthday, so I told him I would go out to the bar. My plan is to only have a few drinks (vodka and diet coke), and spend a lot of my time playing pool instead of pounding down shots. I figure, if I have 2 doubles, that is 200 calories. My diet is 800-900 calories under my maint. for the day, so I don't think the 200 calories will kill me. The main thing is not getting off my diet. I am determined, and I will prove to myself how strong I can be.

[bkowa092]

Figured I would update again. I just did another half hour of DDR since I probably won't be up for running tonight. I am covered from head to toe in sweat. It feels good. Depending what time I get home from my friend's b-day celebration, I will still try to get out for a jog.

Being back on track makes me feel great. It helps me shift my focus onto more positive things, instead of the negatives that have been happening lately. It also makes me feel good that I am accomplishing goals that I have set.

[bkowa092]

Last night I went out for my friend's birthday. I only had two shots and two beers over the course of the 6 hours we were there. When everyone else was pounding beers/shots and eating wings, I was sipping on a beer and eating boiled shrimp (not breaded, no dipping sauce). I was very proud of the self control I showed, especially since it was my good friend's b-day, and we are used to getting trashed together. I still had a fun time beating all the drunk kids at pool

Today I woke up and did another 40 minutes of DDR on an empty stomach. I can tell it really works, because by the end I feel like I'm about to pass out, haha.

I feel so motivated right now, I just hope I am able to keep this motivation until I reach my goals.

[bkowa092]

Weights for today:

Curls:

1 x 15 (warm-up)
1 x 15
1 x 14
1 x 11

Pull downs:

3 x 15

Well, my chest isn't that sore from yesterday, so that means I can add in some extra exercises next week. My biceps were very sore last week, so I only added in one extra exercise this week. Hopefully next week I will be able to add in a third exercise. I have nothing but time for my muscles to get conditioned.

[bkowa092]

Last night I again went out to the bar. I had a beer and a shot of Captain Morgan, which all came out to under 200 calories. I usually go to the bar to shoot pool, but the drinking comes along with it. I plan on cutting this down to one day a week at some point, but if I can enjoy a drink or two, a few times a week, and still lose weight, I don't see a problem. The biggest thing for me is staying on my diet and workout plan.

Aside from health, I am very happy with my change in lifestyle I have been making. For two months, I would go out at least 6 nights a week, and get drunk and eat whatever I felt like. I knew it was no way to let myself get, but sometimes people slip up when a lot is going on in their life. I realized that I could use my life problems as an excuse the rest of my life if I wanted, but I just wanted to feel good about myself. I'm proud of myself for getting my **** together, mentally and physically.

Well, it's time to go play some more DDR and have fun while doing it. I'm starving, but I know cardio on an empty stomach is better, so I will wait until after I'm done playing to eat.

*Note to self - Jalapeno Smokehouse almonds are the best things ever!

[bkowa092]

Last night I had a cheat meal. A couple of us decided to go to a Diner, and I couldn't hold back. However, I came right home afterward and went for a nice jog--at 2:45 am. Aside from my 20 minute jog, I also played 40 minutes of DDR on an empty stomach in the morning.

I work this whole weekend, but I am going to make sure to get my 6 meals in. I might have to cram two or three down in a two hour period, or eat two meals at once, but I'll make sure to get all of them in. I don't plan on having another cheat meal again until next week. I'm sure I'll have a few drinks this weekend, but I will be smart about it. I found out that a double Captain and diet coke only has 120 calories in it. So, if I do decide to drink, it will be two or three of them.

[bkowa092]

This weekend was a success, and I managed to have a good time. I went out last night after a five hour bussing shift (great cardio, I am sweating most of the time, and I don't stop moving the whole shift). I had 5 single captain and diets which came out to 300 calories. I was still under my maint. calories for the day. I also managed not to eat unhealthy afterward. This is weird, because usually when I get a nice buzz going on, I want to eat unhealthy. I didn't get any urges at all last night.

Today I worked a four hour bussing shift again, moving around the whole time. Afterward, I went out and had two double captain and cokes, coming out to 240 calories. I know drinking while cutting is not the best idea, but taking in 200-300 calories from alcohol every night is not near as bad as the 1,000+ that I would easily obtain a few weeks ago. Also, I managed not to cheat tonight when "buzzed", it didn't even cross my mind.

I really feel motivated this time around. Every time I think about good food, or having that extra beer, I think how badly I want to be fit. I think of all the reasons that I want to become healthy. I think how much happier I will be when I am comfortable with my body. All of these things make that extra beer much easier to pass up.

This week I am going to focus much more on cardio and lifting. Last week I played DDR every morning on an empty stomach, but didn't run as much as I should have. This week I will play DDR every morning, but I will also run later on in the day. I will also be adding more sets to my exercises. Unfortunately, I can not work my legs or abs yet, because of a preexisting back injury. Last week after my leg and ab day, I could barely get out of bed the next morning. I need to wait until this heals before I can add more core and lower body exercises. Until this time, I will shift my focus on the upper body days, and more cardio. I know legs and abs are important, but if my back injury were to come back, I would be out of lifting and cardio all together. So, I will focus extra hard on what I am capable of doing, and will not dwell on what I am unable to do.

[bkowa092]

Today I had work, but only ended up being there a little over 2 hours. Still rushing around a lot and sweating quite a bit. Then I came home and played 35 minutes of DDR. I am getting much better at the game, which means that the songs are getting hard and more intense. When playing at times I almost feel as if I am doing a HIIT session.

Tonight is the beer and football night, but I will be staying on track again, and then coming home and going for a late night jog. I have no desire to eat wings and drink beer, because I know it will only slow down my process.

I told myself I would not cheat again until Wednesday, and even then it will only be one meal. I will have to choose wisely, haha.

[bkowa092]

Tonight I ended up going out to the bar again. I'll admit it, I'm addicted to pool, haha. I ended up having a double vodka tonic, and a half of a beer. So I am looking at 200 calories at most from the bar. All my friends were going to get food afterward, and I said I was too. However, I got in my car and drove home to eat lean beef tips instead. Sure, it wasn't McDonald's or Wawa, but I feel much better than I would have if I ate unhealthy. I am finally realizing that the way I feel about myself is much more important than temporary enjoyment (drinking a lot and eating unhealthy). I do not plan on going to the bar at all until Thursday. Even though I am only bringing in about 200-300 calories a night, I figure it is better to leave them out. Also, I can save some money by doing this.

I am either joining the gym tomorrow or on Tuesday. Joining the gym will really help me get "in the zone" opposed to lifting in my basement and jogging outside at night. I think back to when I used to go to the gym, and I always felt good being there. I would think of it as an escape rather than a chore.

Well, I am proud of myself for turning down temptation tonight. Now I just need to try and turn down the two or three drinks that I enjoy over a game of pool. It should not be that hard, because I usually drink so slow that I don't feel anything. So drinking water would be no different. I think my best choice is taking the next few days off from the bar/pool all together though.

[bkowa092]

Yesterday I woke up and knew it was time for a cheat day, so I hit up Taco Bell and Dairy Queen. Throughout the day I ate:

1 - cheese roll-up
2 - big taste tacos
1 - side nachos
1 - 1/2lb beef combo burrito
1 - lava taco
1 - medium tin roof brownie blizzard
1 - peanut butter and banana sandwich

The calories probably came out to 3500-4000 for the day. I also did no cardio at all. However, I didn't feel guilty at all, because I knew I would get right back on track today. Today I plan on playing some DDR in a few minutes, then doing some chest/tri lifts, then running later on tonight. I plan on working extra hard all week and not cheating again until next week.

[bkowa092]

Today I am right back on track. I played DDR for 40 minutes on an empty stomach. Then I ate two meals and did some lifting.

Lifting:

1 x 15 bench (warm-up)
3 x 15 bench
3 x 15 chest flies
2 x 15 triceps extensions
1 x 12 triceps extension

Tonight I plan on jogging outside for 20-30 minutes. If I can't make it to 30 minutes, I will just power walk until I hit the 30 minute mark.

[bkowa092]

Tonight I went out to the bar to shoot some pool. I got a blue moon and a double vodka tonic. Came out to about 250 calories. Then, all my friends went to the Diner afterward. I sat there and drank black coffee when they were eating all sorts of tasty looking foods. It's so weird how much good food does not appeal to you when you have your mind set on achieving a goal. I then came home at 3 am and went for a nice 20-25 minute jog. I want to be able to jog for a half hour straight, but it is tough at this time of the year because it is cold and my asthma often kicks in. Once I join the gym, the treadmill will help with this.

Back on track, not cheating again for another week. Everyday I am one day closer to my goals. It is a great feeling.