Question: I have been doing Solo HRT off and on for a while. I started two weeks ago seriously hitting it hard and keeping up with the program. Was wondering if I could post my stats and where I am at with the training to get some feedback. If not can you direct me to where I could post?
|
-
06-14-2012, 07:59 PM #301
-
06-14-2012, 09:04 PM #302
- Join Date: Apr 2006
- Location: Rainier, Washington, United States
- Posts: 14,186
- Rep Power: 128152
-
06-14-2012, 09:26 PM #303
-
06-14-2012, 09:53 PM #304
-
-
06-14-2012, 10:03 PM #305
Background: At my highest weight I was at 295 in 2009. As of now, I am down to 204. I am a Physical Education Teacher and have battled with my weight my whole life. I am currently looking for a new job because I am moving to the Nashville, TN area and I want to be an inspiration for my students. My "check-in days" for myself have been on Wednesdays so I will most likely stick with that. Since about the beginning of March I have been consistently been losing 2-4 lbs/week.
Current Stats:
Height- 5'1
Current Weight- 204 lbs
Body Fat %- ~ 38%
Measurements:
Neck-13
Arms-13
Forearms-9
Chest- 37
Waist-33
Hips-42
Thigh- 24
Calves- 15.5
Dietary Plan:
# of meals-3
Protein- 147g
Carbs- 135g
Fat- 60g
Supplements:
Animal-Cuts
Lifting Routine:
Everything is 2X8+6
Session 1-Arms
Close Grip Bench
One Arm Machine Tricep Extension
Lying DB tricep extension
Standing DB Curls
Machine Preacher Curls
Barbell Reverse Curls
Wrist Curls 3X15
Session 2 Quads/Hamstrings
Leg Extension
Leg Press
Hack Squats
Smith Machine Squats
Lying Hamstring Curls
Sitting Hamstring Curls
Glute Machine
Session 3 Chest/Shoulders
DB Press
Incline Machine
Pec Dec
DB Military Press
Side Laterals Machine
Shrugs
Session 4 Back/Delts
Wide Grip Pull Downs
T-bar rows
Narrow Grip Rows
Reverse Pec Dec
Lat pulls
Cardio
6 days/week fasted for 60 minutes
My short term goal is 199 by July 1st
My middle term goal is 185 by August 29th
My long term goal is 150 by December 31st
Here is my work out so far for this week:
Can't wait to get some feedback! Thank you so much for this opportunity!
-
06-14-2012, 10:09 PM #306
-
06-15-2012, 01:38 AM #307
-
06-15-2012, 06:22 AM #308
-
-
06-15-2012, 08:20 AM #309
-
06-15-2012, 03:58 PM #310
-
06-15-2012, 04:16 PM #311
-
06-15-2012, 04:21 PM #312
-
-
06-15-2012, 04:59 PM #313
Breakfast:
1 package of instant oatmel or 3/4 cup honey nut cheerioes (if the cereal 1/2cup of skim milk)
2 whole eggs 1 egg white
2 slices of Turkey bacon or 1/4 of turkey sausage crumbles
Lunch: (This changes up so i will post my 2 main choices)
Buffalo Wraps:
4 oz of Chicken Breast with buffalo sauce (0F, 0C, 0P in the sauce)
2 Tortilla
Lettuce
1/8cup of Cheese (normally provolone)
OR
Salad w/ 6 oz of chicken, 1/4 of mandarin oranges, 1 TBSP of honey roasted almonds, and 2 TBSP of Light Raspberry Vinaigrette
Dinner: This varies the most.
Normally tho:
4 oz chicken
1/4 cup of brown rice or whole wheat pasta
Some nights I might have a 4 oz Bison burger on a whole wheat bun or even some kind of steak or 4 oz of ground turkey with taco seasoning on a salad. It really just varies and I just make sure that I hit my Macros.
Sometimes if I'm in a hurry, say in the AM and i don't have my food pre-cooked (which 90% of the time I do) I Have 2 scoops of muscle milk with 2 cups of skim milk.
If you need anything else just let me know! and thanks again!
-
06-19-2012, 11:05 AM #314
I'm going to go ahead and check in, not sure what my day tomorrow is going to look like. And it still won't let me upload any videos so I will have to see if Cody will help me upload my training vid.
Weight last week: 204
Weight this week: 201
Difference for the week: -3
Protein: 140-150
Carbs: 120-140
Fat:60-75 (upped my fats a few days because I was having extreme muscle soreness. so i upped my fat and water intake and it helped.)
Cardio: 6 days 60 minutes
Diet was good. I got everything straightened out. Workouts were really good this week. I have been the most sore I have been EVER the past 2 weeks! I believe this must mean that I am doing it right. I have figured my weights out and am working on my form and squeezing the muscle group that I am working. I have never been sore from a Back workout till this week. I have added some glute machine workouts in and some extra hamstring work. I feel like my quads are so much stronger then my hamstrings. Any suggestions on how to increase the strength in my hamstrings besides what i'm doing? Any suggestions would be greatly appreciated!
-
06-19-2012, 11:43 AM #315
-
06-19-2012, 07:11 PM #316
Thanks Brad! I have hit my stride and I'm feeling pretty good about it. To me it is mostly a mind thing. I have finally got my mind straight and now I feel like I can achieve whatever I want to achieve. I can't wait to get this next 6lbs off and hit that 100lb mark! I'm just going to keep working the hamstrings. I know they will sooner or later become stronger, hopefully sooner
-
-
06-24-2012, 07:22 PM #317
-
06-26-2012, 08:47 AM #318
-
06-26-2012, 09:07 AM #319
-
06-27-2012, 06:23 PM #320
Check-in
Weight Last week 201
Weight This week 201
Difference 0
Protein: Less then 140
Carbs: 120-130
Fat:60-70
I just didn't hit the protein. Plain and simple I just didn't plan well enough. I was busy helping with Cody's Dad and getting stuff done around here. And I just didn't eat all my meals. And I know that me not eating is NOT a good thing. I believe me missing those meals is probably what has caused the no loss. I have realized over time that I have to hit my macro's and get in all my meals. Workouts are going good. One day when I had not ate enough, I was very weak. Other then that things have been going good. I've been still doing the 6 days of cardio for 60 minutes. My goal was to be at 199 by July 1st so I guess that is still possible. I will most defiantly weigh in on Sunday! Other then that, everything is going good. Can't wait to get some feedback on my workouts/diet.
-
-
07-03-2012, 10:10 AM #321
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10568
-
07-03-2012, 07:19 PM #322
How does this look?
Breakfast 9TBSP Egg Whites 15gP 0gF 3gC
2.5oz Turkey Sausage 12gP 4gF 1gC
1pack of instant oatmeal 2gP 2gF 26gC
Total 29gP 6gF 30gC
Meal 2 2oz Chicken Breast 18gP 2gF 0gC
1/4 cup Brown Rice 1gP .5gF 8.5gC
Total 19gP 2.5gF 8.5gC
Meal 3 4oz Chicken Breast 36gP 4gF 0gC
1/2 cup Brown Rice 2gP 1gF 17gC
Total 38gP 5gF 17gC
Meal 4 4oz Chicken Breast 36gP 4gF 0gC
1cup Lettuce 0gP 0gF 2gC
1oz Cucumber 0gP 0gF 1gC
1oz Green Pepper 0gP 0gF 1gC
2 TBSP Fat Free Catalina Dressing 0gP 0gF 11gC
Total 36gP 4gF 15gC
Meal 5 2oz Chicken Breast 18gP 2gF 0gC
1/4 cup Brown Rice 1gP .5gF 8.5gC
Total 19gP 2.5gF 8.5gC
Overall Total: 141gP; 20gF; 79gC
Just let me know. I plan to start with this tomorrow! Thanks!
-
07-11-2012, 03:36 PM #323
Check-in
Weight last week: 201
Weight this week: 205
Difference: +4
Well, I have not been doing that well. I am so ready to find a job and get settled in one place. I'm tired of traveling and I'm tired of paying for 2 gyms and paying visitor passes at another. I have been getting all of my sessions in but not all of my cardio. I have struggled with my diet over the weekend. When I'm at my home in KY I am nose to the ground. But when I have to travel, I struggle. I am a routine person and if something is out of routine I just lose it. I don't totally throw everything out the window but I most definitely struggle. I am up 4 lbs but I don't feel like I've gained it back. Might be water because that is one thing I have been lacking is my water intake. I tend to drink diet pop rather then water when I'm not at home. I have noticed my arms are looking better and so are my legs. I am home for a while now unless a job interview comes up and I will have to travel again. So, I'm sticking to the diet and hitting the gym hard and getting done what I need to get done. I have 7 weeks until my first goal where I want to be to 185. So 20 lbs in 7 weeks? Idk...we will see...
-
07-11-2012, 04:00 PM #324
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10568
-
-
07-11-2012, 04:29 PM #325
-
07-13-2012, 10:23 PM #326
-
07-14-2012, 08:19 AM #327
You're still on cuts? You know you're supposed to cycle it right? We need to get you on Pak and Flex as well. In my experience, making sure you take that stuff helps a lot. Drink more water too. More Water = Better. Especially considering you're on cuts and it has a diuretic in it.
We can also try getting you on some glutamine in the next week or so.
Also, you can try switching your oatmeal over to the blueberry flavor and adding in fresh blueberries. Raspberries and blackberries work too. Berries are big antioxidants and can help a lot with soreness. All the defensive line in HS used to eat them during 2-a-days in high school since we were pretty much going non-stop and they helped a lot.
Since I know you don't have Pak or Flex right now try taking a general multi-vitamin.
Doing cardio 6 days a week doesn't give your legs a lot of time to rest up. I started having that problem really bad on the ass end of the competition. You'll have to just gut it out. Tom told me if I had to to go easy for a day on cardio and just walk or something so you can try that too.
You're tough... you can handle it.
-
07-14-2012, 03:24 PM #328
I have been cycling the cuts. 3 weeks on 1 week off. I will try the blueberry oatmeal. That is my favorite kind anyways I have a multi- vitamin so I will start taking that too. I'm fine all week with just minimal soreness but after leg day my whole entire body hurts and it feels like it takes for ever to stop hurting. But like you said, I'm tough...I can handle it And my cardio, I've been doing 60 min on the elliptical and then doing 15 min on the bike or treadmill. We will see what next week brings!
-
-
07-15-2012, 09:18 PM #329
-
07-17-2012, 10:26 PM #330
Bookmarks