My Body Transformation Journey

[peter03]

Fast Facts:
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Age 37
Height 5'10"
Starting weight 265lb (Summer of 2008)
Starting Body fat (over 40) According to Tanita **
Current weight 196lb (Sept 15 2009 )
Current Body fat (22) According to Tanita **
Total weight loss 69lb (Sept 15 2009 )


**: Body fat % measured with electronic units are not accurate but they give you a baseline, which allows you to track the change in your body.
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My Goal
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Weight: 165-175
Body fat %: less than 15%
Build muscle to fill in the loose skin

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Introduction:

Due to back injury I gained a lot of weight. Last year I picked at 265 lb which was no longer acceptable. I decided to stop the insanity and do some thing about it before It takes my life away.

My Journey started by taking a simple decision not to eat junk food. By cutting the junk food and candy bars out of my diet I lost 10lb in matter of few months. This was a good motivation to continue my efforts for even greater weight loss.

My Diet now consists of Organic whole grain cereal with skim milk and 15 grams of protein for breakfast followed by a cup of coffee with skim milk and stevia.

Lunch includes 2 cups of mixed vegetables, some sort of low fat meat and a cup of yogurt.

I will drink 500 ml of skim milk with 30G of protein 2 hours after lunch.

Normally I will try to have 2 or 3 fruits in a day between meals.

My dinner consists of an extra large salad (Lettuce, tomato, onion, cucumber, red pepper) with olive oil and lemon juice. One chicken breast or a medium sized Salmon. (Some times I substitute, 3 eggs or can of tuna )

Before I go to bed I drink one glass of skim milk with 15g of protein.
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My work out:
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On average I go to gym 4 times per week. I spend 1 to 2 hours at gym.
In the beginning I was just happy to make it to gym so training was not as important as simply getting myself to the gym. Now I am craving for it.

I start my work out by 5 min of jugging followed by 5 min of stretching.
I do not work one part of body yet since my goal is to loose weight rather than gain size.
I hit all body parts for 20-30 minutes and then go for another 30 min of jogging or running on the treadmill.

Last day of week I only do cardio (I run and walk for an hour)
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Updates:
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My pic taken on Sept 16 @ 196lb
As you can see I have a long way to go to get rid of all the fat. Not much muscle growth is happening since my intake of food is less than what I use daily. I think that is fine since my main goal is to lose the weight first.

[peter03]

Increased my protein intake by 20grams per day for past 7 days. Unless my mind is playing tricks on me I have noticed slight muscle growth.

I will weigh myself on Monday to see if any thing has changed.
New pics will be posted as well.

[GetStronger09]

Welcome to journalling Peter! It's very motivating reading your story and goals.

I have one comment based on the exercises your overall goals of losing weight.

I do not work one part of body yet since my goal is to loose weight rather than gain size.

One very useful and important way to lose weight is by strength training. In a nutshell, the bigger/more your muscle mass is, the more calories your body burns which in turn directly translates to fat loss.

Leaving out strength training from a weight loss program simply means that your weight loss program will not be as effective as it could be.

I'll be glad to point you to more resources, but I thought the above would be enough to make you think twice about it and do some googling.

I hit all body parts for 20-30 minutes and then go for another 30 min of jogging or running on the treadmill.

Exactly what do you do when you say you hit all body parts for 20-30 mins? Please be as specific as possible.

[peter03]

Thanks for the welcome, I do weight training all the time. My gym has a 10 machine system which allows you to train all body parts from largest muscles to smallest. I followed that routine for several months. Instead of doing chest only in one day I was hitting all body parts during that day.

Since 2 weeks ago I have changed my strategy, now I have devided my work out in 3 categories: Day one Chest shoulder and triceps, Day 2 Biceps and back, Day 3 Legs and lower back.

I will modify my training as time passes.

[peter03]

Update:

Added Leg press to my routine for past 2 weeks. It is great but now my knees are clicking.
I started pressing 300 lb and last day I increased it to 500lb. I think I should give it a rest for a week.

Note: I never allowed my knees to lock in place.

[peter03]

Trying out ZMA for a change. Last night was my first try. I woke up many times over night but I doubt it was the ZMA causing it. My legs hurt and my knees were in rough shape. I will see how I would react to ZMA tonight

[peter03]

Ok it has been 30 days since my first pic.

this pic was taken on Oct 15
Current weight 188.5 lb


Sep 15 @196 lb


Oct 15 @188.5lb



Next goal is hitting 180 flat by Nov 15 and I hope I can start to see my pecs lol

[peter03]

New Work out plan

Day one: Chest, Triceps, Abs
Day Two: Back, Biceps, Abs
Day Three: Shoulders, Abs
Day Four: Legs, Abs
Day Five: Biceps, triceps and ABS
Day six: Cardio plus abs

[ejthomp]

New Work out plan

Day one: Chest, Triceps, Abs
Day Two: Back, Biceps, Abs
Day Three: Shoulders, Abs
Day Four: Legs, Abs
Day Five: Biceps, triceps and ABS
Day six: Cardio plus abs

You're really stepping up the workouts, aren't you?

Abs, abs, abs.... really no reason to do them every workout. They should be getting a workout most of the time when you do other exercises. I would think once or twice a week is plenty on the abs. Maybe save that time for more cardio...

Heavy weights are your friend.....do as much as you can safely control with full range of motion.

[peter03]

Nov 15 09

Current weight 183. I failed to hit the 180lb, it is getting very difficult to lose weight. It seems the closer I get to my goal the harder it gets. I just have to work harder to get there. No big deal.

[peter03]

You're really stepping up the workouts, aren't you?

Abs, abs, abs.... really no reason to do them every workout. They should be getting a workout most of the time when you do other exercises. I would think once or twice a week is plenty on the abs. Maybe save that time for more cardio...

Heavy weights are your friend.....do as much as you can safely control with full range of motion.

I have back problem so I try to make my abs stronger so It can support my back. I only do 30 crunches a day which is not too much.

[djz227]

I have back problem so I try to make my abs stronger so It can support my back. I only do 30 crunches a day which is not too much.

Improvement seen. You look great.
If you want to support your back you should try core exercises like planks. Those muscles support your back and help to pull in your gut as well. I alternate days between abs and core.

[peter03]

thanks, I will try your suggestion.

Speaking of back problem, I think I pulled a muscle during squat yesterday. I am on pain killer, I am hoping it is nothing serious.

This hasnt been a good month for me. 2 injuries, first my Shoulder and now my back

[djz227]

thanks, I will try your suggestion.

Speaking of back problem, I think I pulled a muscle during squat yesterday. I am on pain killer, I am hoping it is nothing serious.

This hasnt been a good month for me. 2 injuries, first my Shoulder and now my back

Feel better soon.
Could u be overdoing it?

[peter03]

Feel better soon.
Could u be overdoing it?

very much possible. Both my shoulders and back are my weak points, I may be hitting them too hard. I will try to reduce the weight to decrease chance of injury.

[peter03]

update on Diet:

Reduced whey protein, Increase Protein from food source such as egg/meat

I find whey protein to act too fast and make me hungry right after eating it. Taking 2-3 eggs oe small size chicken breast will give me slower digestion.

current supplements:
1-Multi V once a day
2-Glucosamine 2x day
3-Vit D3 one drop a day for winter months only
4-ZMA 3 pills before bed
5-Lipo 6 (still experimenting) 2 in the morning only
6-Vit C 500 2 x per day
7-CLA 2 pills before each meal
8-B100 once a day
9-Pro-biotic (once a day)
10- one whole onion a day (considering how nasty it is I consider it a supplement) It has so much benefits it is mad not to consider this as a supplement.

[peter03]

Dec 15 Update:

Current weight 179 lb

[peter03]

For next 30 days I will be putting more energy and time in to compound workouts such as Squats, Bench press, chin ups, and Dips.

My goal is to get to 175 and drop down to pants size 32 by Jan 15th

[djz227]

For next 30 days I will be putting more energy and time in to compound workouts such as Squats, Bench press, chin ups, and Dips.

My goal is to get to 175 and drop down to pants size 32 by Jan 15th

Definitely doable.

[peter03]

Starting body measurements
All sizes are taken in relaxed position. Nothing sucked in or pumped up.

Dated Dec 30th 2009
1-Waist (at thickest point over belly button and love handles (38 1/3")
2-Chest 40 1/2"
3- biceps 14 1/2" (elbow bend 90)
4- Forearm 11 1/2"
5-Calf 15 1/2"
6-Thigh 21 1/2
7-Neck 15 1/2"

[peter03]

Jan 15 pic update:

Current weight 175. I also downsized my pants size to 32

[peter03]

Next 4 months forcast:
2 more mnths of cutting until I hit 165 lb followed by 2 more months of clean bulk (adding 5lb hopefuly mostly muscle)


currently doing light work due to injured shoulder and bicep muscles. Never start your work out with heavy weight. It will shock your system more than it can handle.
Hoefuly I can get back to my normal workout by next week.

[peter03]

Switching to 3 basic work outs

Day one Chest
5x5 Flat
5x5 incline
5x5 decline


Day Two Shoulder

3 sets of Pull ups until I cant do no more
Db shrugs

Day 3 Leg and core

5x5 Squats
5x5 leg press


Day 4 Rest

[peter03]

Posting pic update ahead of time since I will be on vacation on 15th.

Current Weight: 171
The lower my weight gets the harder it comes off. One more month of cutting before clean bulk starts.

[peter03]

Update: March 15 2010
Weight 170lb