OBF Contest Log - tjwoody

[tjwoody]

This will be my active log for the OBF contest. I will prob be posting serveral times per week listing m workouts and nutrition breakdowns. Will I do every single day, prob not.

Lil about me (lil long winded):
37 YO male, family. I work full time, seated position so lil activity. Approx 3-5 years ago I really started letting myself go to the point I got up to 280 lbs. I have herniated disks and obviously this was not good. Physically and emotionally I was slipping and I couldnt do anything I enjoyed in life, including spending time with my son. He is happy to be part of this and will be the one taking the pics!

I have never done a contest before and I am both nervous and excited!

Fast forward to end of sept 09. I finally mustered up enough willpower and drive to finally need, want, to do something about it. After coming close to losing my job battling with depression and my body sorta giving up on me it was time for change.

Started slowly just watching what I ate, cutting out bad snacks at first, then junk food, starting having serveral smaller meals etc. Started walking and then hooked up with a trainer and he really got me on a good track.

Goals: First is I want to be healthy which for me entails increasing flexibility, leaning out, strengthening my core and building muscle. Long term of course. Short term I would just like to be in a good place physically and mentally come this summer at which time I can spend time with my family. I also always wanted to jog and be able to mountain bike again. This really is a lifestyle change and I see that now.

My workouts:
Used to workout years ago so I know what needs to be done but from these boards I am finding out how much info is out there not only regarding the actual workouts but also nutrition.

My plan is 3-4 days per week of weightlifting, 3-5 days of cardio.

I will be listing my stats and "official" starting weight soon as well as pics for this contest asap!

[tjwoody]

Yesterdays food:
Calories: 2400
Protein: 237 - 39.5%
Carbs: 166 - 27.5%
Fats: 88 - 33%

Been tweaking my diet for months now. I like this calories # on lifting days. Ive found my body seems to react to some lower calories day pretty well.


My basic daily supplements at the moment are:
Myofusion whey, Multi, fish oil, joint support, saw palmetto (in the multi atm), hydroxycut now and then, and a digestive aid sometimes.

I'm also trying Now's trib and ordered some Gaspari Nutrition SizeOn during a sale to try it out.

I am willing to try different things to help me obtain my goals.

[tjwoody]

Did legs today with some core/abs and some cardio. Now, I need to slowly work up my legs cause of issues with back over the years so plz bear with the leg workouts until I am comfortable with weight and then I can add squats.

From memory (really need to get a notebook!)

Cybex leg press, 180x15, 210x15, 230x12, 250x12, 270x10x2
Leg ext, 70x15, 90x12x12
Seated leg curl, 70x12, 90x12, 90x10x2

Calves are very sore so hoping I can put them in tomorrow with shoulders....had to work around a sore shoulder and tendon in ankle this week.

core/abs:
planks held for 30 sec 3 sets
crunch, 25, then 15 on each side.
walking planks, 12x2
Weighted crunch machine, 100x25, 125x20.

Cardio:
Eliptical, 21 mins, some HIIT for prob 15 mins of this. Lil worried to push ankle.

Diet:
Will post #s tomorrow but looks good.

Supps:
Today I took whey, joint supp, trib, omegas and a total of 4 hydroxycut. Going to be weening myself off the thermo then taking a break.

I did order some of that sizeon from wheycheap the other day. I have been eyeballing it for a while so worked out. Reading it again I am not sure if it fits really into my goals but will look around more to better understand it.

[hope2bme]

Did legs today with some core/abs and some cardio. Now, I need to slowly work up my legs cause of issues with back over the years so plz bear with the leg workouts until I am comfortable with weight and then I can add squats.

From memory (really need to get a notebook!)

Cybex leg press, 180x15, 210x15, 230x12, 250x12, 270x10x2
Leg ext, 70x15, 90x12x12
Seated leg curl, 70x12, 90x12, 90x10x2

Calves are very sore so hoping I can put them in tomorrow with shoulders....had to work around a sore shoulder and tendon in ankle this week.

core/abs:
planks held for 30 sec 3 sets
crunch, 25, then 15 on each side.
walking planks, 12x2
Weighted crunch machine, 100x25, 125x20.

Cardio:
Eliptical, 21 mins, some HIIT for prob 15 mins of this. Lil worried to push ankle.

Diet:
Will post #s tomorrow but looks good.

Supps:
Today I took whey, joint supp, trib, omegas and a total of 4 hydroxycut. Going to be weening myself off the thermo then taking a break.

I did order some of that sizeon from wheycheap the other day. I have been eyeballing it for a while so worked out. Reading it again I am not sure if it fits really into my goals but will look around more to better understand it.

1st! Hahaha...I am finally 1st Beat ya to it Brian!!
Glad you signed up and started this journal TJ! I will definately be following along and rooting you on (is that how you spell rooting??? It looks weird!)

[tjwoody]

Where is that Brian?!

Yesterdays food:
Cals 2426
Protein 216.2 - 35.6%
carbs - 175 - 28.9%
Fats 95.7 - 35.5%

[tjwoody]

So I am looking around at BMR calculators and guess I am not sure on something....

basically one puts me at 2218 for fat loss and 1840. Before this week I was running between the 1800-like 2100 but decided to increase it to around 2400 least on weight days.

For anyone reading... should i stick with that 1800-2200 # or higher? According to the scale guess I've been ok but thought maybe it would have come off a bit faster. Maybe being impatient I guess cause. Need to look back and see where my #s have been.

[tjwoody]

Todays workout was a lil off. I was delaying shoulders and calves cause of something going on in shoulder and the running my tendons in ankle were sore. Feeling pretty good. I did start feeling the issue in right delt again during front laterals.

These are new to me so took a while to start seeing where I am weight wise.

I workout at planet fitness and I can already see issues. Didnt see a standing calf raise machine, DBs to 60 which I already incline with. Was great to workout while I went through my rehab, but now I see issues.

Good news is I am going to do a couple circuit splits with a friend couple times a week and they have enough stuff there I can use to make up for PF's short comings for now!

Delts:
Seated DB press - 2 warm up sets, 40x12, 45x12, 50x8, 50x8, 55x6
front alt laterals, 20x8x2
side laterals, 20x8x2

Calves:
Seated leg press machine doing calves, 150x15, 170x15, 190x12x2
Seated calf machine (sorta like what I was doing on leg press) 100x12x12

Core:
Planks, 1 held for 30 secs, another held for 1 min.
Walking plank 1x12

Eliptical rider, HIIT for 20 mins, said I burned like 260 cals.

Stretches after. Total workout time for everything was like hour.

[tjwoody]

Todays workout:

Back:
Seated wide grip pulldowns: Couple warm up sets, 100x12, 120x8, 130x6x2
Med grid pulldown 130x6
Low cable row: 100x15, 120x8, 130x6
Cybex natilus row: 130x10, 150x8
One arm DB row (on bench) 50x12x2, 50x8

Bis:
DB alt curls, warm up with 30s, 35x9, 40x6, 40x5x2
set of 21s using 20 lb db.

Stretched out.

Cardio
Did the couch to 5 k running plan. Was week 3 day 2. This took me approx 25 mins with cool down and warmup.

Whole workout was like 65 mins. not including stretching.

Supps:
First day I tried the sizone, sipped throughout workout like they said. Not sure if I felt anything. Tasted eh at best. Mixibility sucked for me, I did however only have like a 20 oz bottle, so i would drink a lil then add a bit more water.

After I had my normal whey/glutamine and during day I the multi, omegas, joing support etc.

[jaguarhockey29]

Good luck with reaching your goals!

[tjwoody]

So i still have cheats...yeah yeah i know.

Last night I ate late and a good amount. I have been cutting them back a lot, like last weekend maybe had 1. Today I am planning on eating something so bad...but yet tastes so good.

I will start of with a healthy breakfast of oats, whey, natural PB and my multi, joint support and omega 3...and a trib.

[tjwoody]

Today did chest/tris/cardio

Chest:
Db bench (warmupx3) 55x12, 60x10, 60x8x2
DB incline bench, 55x10, 60x8, 60x7, 60x8
Db incline flys, 35x12, 35x10x3

Tris:
Push downs with vbar: warm upx1, 80x10, 80x8x2
Cybex tri ext, 70x8x2

Stretch

Cardio:
Running, couch to 5k, week 3 day 3. Felt decent..calves were pretty sore from Sats workout.


Diet:
Didnt log today, but it pretty much mimics other days of around 2200 cals. Will log tomorrow.

Supps:
I will just mention new supps I've started trying.
Again I used sizeone. Guess I started feeling it 1/2 way into chest. Again, taste is eh, mixing sux but if u keep stiring it a bit it helps.

Ordered me some tubs of Myofusion with the superpump deal. Going to try it and see how that goes.


Thoughts:
Going to be stuck with a split like, chest/tris, back/bis, legs/calves, delts/traps/core. Least 1 day off of weights. Depends on time with me, cardio a few times and core like 2-3 times per week. Going to be starting some circuit training type stuff like I did with trainer. Like to change it up.

[hope2bme]

Today did chest/tris/cardio

Chest:
Db bench (warmupx3) 55x12, 60x10, 60x8x2
DB incline bench, 55x10, 60x8, 60x7, 60x8
Db incline flys, 35x12, 35x10x3

Tris:
Push downs with vbar: warm upx1, 80x10, 80x8x2
Cybex tri ext, 70x8x2

Stretch

Cardio:
Running, couch to 5k, week 3 day 3. Felt decent..calves were pretty sore from Sats workout.


Diet:
Didnt log today, but it pretty much mimics other days of around 2200 cals. Will log tomorrow.

Supps:
I will just mention new supps I've started trying.
Again I used sizeone. Guess I started feeling it 1/2 way into chest. Again, taste is eh, mixing sux but if u keep stiring it a bit it helps.

Ordered me some tubs of Myofusion with the superpump deal. Going to try it and see how that goes.


Thoughts:
Going to be stuck with a split like, chest/tris, back/bis, legs/calves, delts/traps/core. Least 1 day off of weights. Depends on time with me, cardio a few times and core like 2-3 times per week. Going to be starting some circuit training type stuff like I did with trainer. Like to change it up.

Hi TJ..Happy Monday
Sounds like you are off to a good start to the week! Split looks good as well. Keep up the good work.

[tjwoody]

Hi, thanks Hope!

Wanted to add some info about my polar heart rate monitor. First, I did a lot of research and I love the FT60 I decided to go with. It was a bit more costly, but I found it for $180 with normal retail being like $225.

It tracks your cals, heart rate (duh), what zone you are training in, will recommend things to you, and can also tracy miles if you get the optional attachment, tracks workouts and keeps logs. Looks like it does other things, just havent gotten to them yet.

So it keeps a history of the days and weeks. When you first enter your info, age, weight, etc, it will then do a couple quick heart rate tests and then give you goals broken into weekly calories burned and how long you should be in a heart rate zone.

My summary for last week:
Had 6 workout sessions.
Burnt 3056 cals (goal was 2900)
Wanted me working out for 3 hrs 50 mins and I did 5 hrs 52 mins. Now this includes weights and cardio and I may have left it on for a couple stretch sessions and prob a total of 15 mins I forgot to shut it off after workouts.
Zone 1 I spent 3hr41mins (294% done), Zone2 1hr 22 mins (60% done), zone 3 35 mins ( 175% done.

FYI:
For me zone 1 is 110-127 bpm, zone 2 is 128-145 bpm and zone 3 is 146-165 bpm.

What I've found is when lifting, during the sets I am in zone 1, sometimes a bit of zone 2, and when I am done with the set I quickly climb into a no zone. Zone 2 is mostly my cardio and zone 3 has been some HIIT and some running.

Sorry for the rambling of the heart rate monitor, but its interesting and feel it a great tool in my healthy lifestyle.

[tjwoody]

Today I did back/bis/cardio.

Back:
Seated pulldowns, wide grip: warm upsx2, 100x12, 120x10, 130x8, 130x7
Med grip, 130x6
Seated low pulley row: 100x12, 120x8x2
Cybex pulley row: 130x12, 150x10
Single arm DB row off bench: 50x10, 55x8

Bis:
Alt DB curls, warm upx1, 35x12, 40x7, 40x6, 40x5
1 set of 21s using 20s.

Cardio:
Eliptical rider, 20 mins some HIIT. Heart rate was up today so mostly stayed at level 10, did a couple mins of level 18 and a couple mins of level 15 and 12. Maybe its the sizeon with my hbpm.

Ran out of time for stretching or core so will stretch some tonight and try to hit core tomorrow. Total time of actual working out was an hour. Got to work on bringing this down some perhaps.

[tjwoody]

Today I did circuit training and core stuff, about 35 mins. then i got my running in later on.

Circuit stuff my polar heart rate monitor says i burnt like 340 cals. Heart rate sat in the 140s a lot. Very little rest, none if I could help it. Mosty, balance balls, BOSU, planks, medicine balls type stuff.

Running I did week 4 day 1 of the couch to 5k plan. Kicked my butt today!

Diet:
I logged today, will post tomorrow. I didnt have a very large dinner so #s may be under. Maybe I will post the actual things I ate tomorrow.

Think tomorrow I got shoulders since I didnt lift much weight today.

Did the sizeon today even for the circuit stuff I did. Didnt feel it much.

[tjwoody]

Yesterdays food. Dont have time to list everything out atm.

calories: 2628
Protein: 258.4 - 40%
Carbs: 186 - 28%
Fats: 93 - 32%

Rounded a bit. I would like to start slowly bringing the cals down for some leaning out for summer months. I have been slowly bringing them up from 2k.



Diet observations: I take lots of scoops of whey. I only have 2 shakes, pwo and before bed, but i've been adding it to my oats which is least another 2-3 times per day. Would like to start replacing them with eggwhites, least 1-2 of them. I've been having a Detour bar on the way to work for breakfast then usually a tbsp of natural PB as soon as I get here. Just been in such a rush lately so need to go back to replace with oats/eggwhites again.

I do see where I can start cutting out some cals, yesterday I had 3 tbsp of PB so taking out 1 is a good start. Also my Preworkout meal right now consists of cup eggwhites, 1/2c oats and scoop of myofusion. I may take out the eggwhites soon.


Supps:
I did get my nice big shipment of supps in last night from bb.com. More Myofusion, oximega, superpump, more joint support and orange triad. I got the extra bottle of joint support cause I got another bottle of multi to use before I get to the triad. Oh and got some Meltdown I am going to try! Need to come off my hyrdroxycut a bit. Down to 4 pills per day and will be finishing them off this weekend so sure I will need coffee again soon! lol.

Weight, was down to 228.5 lbs today, but I will do official weigh in Sat AM.

[tjwoody]

Didnt see where I could edit my first post so will post my starting stats here. I was just at the end of working with a trainer and had an evaluation about march 5th. On Jan 4th I had one before I started with them so will list them both out. Note, for this the March 5th would be more important.

When I started this lifestyle change arond Oct 1st only measurement I had was 280 lbs wearing 42 inch pants that were tight.

1/4/09
Neck - 16
shoulder - 55
Chest - 47
waist - 45
hip - 45
thigh - 23
calf - 17
arm- 13.5
forearm 12
Weight - 248
BF - 30.9%
Resting heart rate - 86bpm
3 minute step test heart rate - 116 bpm
push up test - 14 reps
Sit reach hip flexion - 11 inches

3/5/09
Neck - 15.5
shoulder - 51.7
Chest - 43.5
Waist - 40.9
Hip - 43
thigh - 21.4
calf - 16.8
arm - 13.3
forearm 11.5
Weight 235
BF - 29.5% - this is higher then my machines been telling me, I've been running about 28% around this time.
Resting heart rate - 68bpm
3 minute step test - 88 bpm
pushup test -25 reps
sit reach hip flexion 13 inches

[tjwoody]

Didnt work out yesterday, felt good getting the days rest. Prob will make up for it on Sunday I guess. May help not cheating

Thoughts:
So I dont think I have even been averaging 2 lbs per week of weight loss. I am sure everyone hits these snags. Of course past couple weeks I have been starting to lift heavier so maybe its part of it. I think in order to hit my goals I need to work on lowering cals back down. I didnt have a weight # goal locked in my mind persay, but wanted a flat stomach with no love handles. Is it possible for summer....who knows. I guess I would like to hit 215 lbs by end of May. Will be a push to hit it cause I think its like a lil more then 2 lbs per week but its attainable.

Yesterdays food:

Cals- 2044
Protein: 212.5 - 42%
Carbs: 150 - 29%
Fats: 66 - 29%

Did plan on them being lower cause of not working out. Weight was still sitting at 228.5 give or take. Felt pretty tired waking up today...maybe cause I didnt workout who knows.

Today I planned on doing legs, but since I think I am also lifting Sat and Sun I will need to do shoulders/traps, maybe calves and Sat legs then Sunday I think chest/tris. So I got the days rest in there between chest and shoulders.

Supps:
Got my superpump250 rdy to go today! Got 1 scoop in a bottle and will drink it about 30 mins before workout...depending on traffic. Got a few pills of Hydroxycut left which should be gone this weekend, been tapering off, down to 2 in AM and 1 afternoon. Want to take some time off and check out meltdown.

[tjwoody]

today I did delts/traps/cardio/core.

Delts:
Seated DB press, warmupsx2-3, 40x12, 50x8, 55x6, 55x5, 55x6
Seated rear lateral, 15x15, 15x12x2
Standing side laterals, 17.5x12, 20x8x2
DB shoulder shrugs, 55x15, 60x12

Cardio:
Week 4 day 2 couch to 5k plan.

Core:
Planks, held for 1 minx2
Weighted Cybex crunches, 112.5x20, 125x15

Stretched and was out in like an hour or so.

Supps:
Sizeon again and first time with superpump250. I didnt get to work out till like 70 mins after I took it and it may be cause its true some call it...superdump. Wont say it was the superpump...least not yet. lol.

Thoughts:
Felt ok today, trying to get delts up to par. Going to try to get some barbell shrugs or upright rows next time. Cardio, the running was rough. Going to give up on forefoot running for now, its killing the calves so did my normal heel strike.

Legs supp to be tomorrow and some circuit training stuff with friend before though depending on time.


Diet today:
Was right on today. Of course its Friday so you never know! For dinner I had 5 oz tuna, 2 tbsp mayo on a salad with some hots and a cup of skim. Later will be a protein shake. Will list it out maybe Monday.

Have a good weekend everyone!

[tjwoody]

Diet is pretty good so far today. even at the point i bring my cooler with things like a detour bar, tupperwear with 1/2 cup oats and scoop of myofusion. im feeling good today.

So far I did a 35 min cardio session, which included things like pushups on bosu ball, chops with medicine balls, lunges, squats with DBs, crunhes, planks...things like this. Looks like my nifty polar heart rate monitor says i burnt like 300 cals. I love this watch!

Was planning on legs/calves today but may need to push to Sunday, running out of time but gym looks like they open till 7 so if i can get back here by 545 I can try it!

[tjwoody]

"official" weight for today is 229! Its been years since Ive been this light! lol. See if i can hold it all weekend.

[tjwoody]

Think i am taking today off and will do legs Monday. Diet so far is ok. Going to be bringing the boy to get a hamburger and been holding my cheat meal off so works out well. Only issue is I would REALLY love some clams and fries!

[tjwoody]

Well, did legs today...still working on pushing some weight while I bring some more basic moves into rotation. I think I am going to do squats at a friends eventually.

Cybex leg press: Warmupx2, 270x12, 290x10, 300x8, 310x8x2
Cybex leg ext: 90x15, 100x12, 110x8x2
DB lunges: 40sx8, 35sx12
Cybex seated leg curl: 70x15, 90x12, 100x8x2

Cardio:
Eliptical Rider, total time 22 mins with 2 min CD, did HIIT varying from levels 10-18, couple mins in middle held at 10 while I worked to keep my heart rate around 140 a bit.

Stretches

Core:
Planks held 1 min x3
Crunches holding 10lbs in 1 hand, 20 each side totaling 40 reps.
Weight seated crunches, Cybex machine, 112.5x25, 125x15.

Total workout with stretching was like 1 hr 15 mins. Heart rate monitor was reading like 7xx cals burned.

Think I like this split I running. Goes something like. Trying to get 3 days running, depends how I feel. This can change a lot cause during week I may throw an extra rest day in there to spend time with son.

Day 1: Legs/core, cardio if I can.
Day 2: Circut training workouts with friend, approx 30-40 mins, then maybe cardio.
Day 3: chest/tris, running
Day 4: back/bis, maybe cardio
Day 5 Circut training workouts with friend, approx 30-40 mins, then maybe cardio.
Day 6:delts/calves/core, running
Day 7: Rest or just non impact cardio

[hope2bme]

"official" weight for today is 229! Its been years since Ive been this light! lol. See if i can hold it all weekend.

Congratulations TJ!! Woohooo... That is fantastic!!!

[tjwoody]

Congratulations TJ!! Woohooo... That is fantastic!!!

thx hope!

[tjwoody]

yesterdays intake below. its higher and i was counting on like 2400ish. Looks like the sizeone and superpump adds about 150 cals, and I did take a double shot of Myofusion at night so thats like an added 300 cals and would put me much closer. Weight loss has really slowed down so need to start lowering cals. will work on lowering carbs first.

Cals: 2700
Protein: 236 @ 35% Like this.
Carbs: 225 @ 33% Lower this
Fats: 95 @ 32% Keep this.

Food thoughts.

Looks like I will start moving my morning snack from 1/2 cup oats to 1/4 cup. The total cals for this snack sits at 260 so some room there. May do the same with afternoon snack, which is my preworkout meal, so need to see how I feel if I do that. Also no more double protein shots so this will save me a total of 300 cals. I dont see a lot of places I can remove cals. When I come off sizeone and superpump that will be another 150. Guess I will slowly tweak it for a cut.

[tjwoody]

Today...so far, chest/tris. Supp to go back and do some cardio, not sure Im going to have time but I will try. XD

Chest:
Flat DB press: warmupx2, 55x12, 60x10, 60x8x2
Incline DB press: 55x10, 60x7x3
Incline db fly: 35x12, 40x8
Flat db fly: 40x7, 35x9
Tris:
Single arm overhead ext, 20x12, 22.5x8x2
Tri pushdown with vbar: 80x8, 80x7.

This took me like 45 mins today. Had to get son so didnt do cardio. Just ate but lets see if i go back. Want to do my running program.

Thoughts, I like the 12 sets for chest and the 5-6 I do for tris. I need to push a bit harder on presses. Going to be working with friend at this lil gym he has. His DBs least go higher then planet fitness' 60s. Staying away from bar a bit. Something is going on in shoulder and I think it was from a cybex nautilus machine.

Supps:
Again I used superpump like 45 mins before and sizeon during. Tough to say about sizeon, guess I do look a lil bigger, but a lil bloated maybe. Superpump I feel the energy before and I guess its giving me the extra push I need so it isnt bad. I do get the superdumps I think though after!

Diet:
so far so good, working on bringing it down a bit this week.

[tjwoody]

It was late but i got my running in! week 4 day 3 over on the couch to 5k. left calf pretty sore. SO cardio done!

[tjwoody]

today, back/bis/cardio....in a rush.

Back:
seated pulldowns, wide grip, warmupsx2, 120x10, 130x8, 140x6
- med grip, 130x7x2
Seated low pulley row: 100x14, 120x8, 130x7x2, 130x6
Cybex seated row: 170x8x2
cybex weighted hyperextensions, 70x20, 90x12

Bis:
Alt DB curls: warmupx1, 35x10, 40x8, 45x5, 40x7
21s using 20 lb DB, 1 set - like the burn at end.

Went to friend to do some circuit training stuff with DBs, medicine ball, BOSU.

Cardio:
circuit training type stuff, 25 mins.
Things like planks, walking planks, pushsup on BOSU ball, lunges, squats, presses, crunches. Heart rate monitor wasnt working right so not sure where I was at. Hope the sensors dried up and its not broken!

Thoughts:
Going to be doing some days at friends, the weightlifting part of it. He has a bench, DBS, bar, just got a bowflex given to him to. Prob going to do chest/tris and delts/traps days there. Chest days cause my gyms DB only go to 60s and I cant switch gyms atm.

Diet today was ok, had a lil bit of left over ramen noodles son had, but besides that dinner was a cup of plain cottage cheese 30 mins after my PWO shake. See where I am at tomorrow.

Need to start a weightlifting log.

[hope2bme]

Diet today was ok, had a lil bit of left over ramen noodles son had, but besides that dinner was a cup of plain cottage cheese 30 mins after my PWO shake. See where I am at tomorrow.

Need to start a weightlifting log.

Hey TJ...workouts looking awesome! Your diet sounds like it is doing better than mine. I was starving yesterday because I didn't bring enough food with me to work so I went a little wild after work. I am not stressing over it because it was a CHOICE but I did eat a burrito supreme from Taco Bell. OOPS!! Tasted GREAT but I am feeling a bit BLOATY today. Hahaha