*An Ex-Fat Man's journey to becoming Fit! powered by X-factor, Activate/ RR

**fates_child03** · 03-18-2007, 07:48 PM

Phew finally home lol. I am wore out. Spent 12 hours at work today lol. Took my lunch break and went to the gym lol. Surprisingly it was a damn good workout considering that it was stuck in the middle of a day like today. Focus and Energy throughout the workout was great. I'm dragging a little now but its all good.

Flat DB Press
35's x 12 reps
40's x 10 reps
45's x 8 reps
50's x 6 reps
55's x 6 reps

Incline DB Press
35's x 10 reps
40's x 8 reps
45's x 6 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
50's x 6 reps

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
80lbs x 8 reps

Butterfly Contractor Machine
90lbs x 12 re;s
100lbs x 10 reps
110lbs x 8 reps

I'm definitely beat right now lol. Bad part is ill be working out again at 10 am in the morning. I'm definitely going to crash and go to bed soon.

**uhockey** · 03-19-2007, 01:21 AM

Originally Posted by fates_child03

Unfortunately I am a departmental manager at a grocery store. I'm working on either taking a different position with this company or hopefully even getting a position with a different company so my schedule isnt so jacked up while going to college too lol.

Regardless, you'll succeed. Your dedication is impressive, to say the least.

**fates_child03** · 03-19-2007, 04:29 AM

Thanks man. I'm not always so sure about that lol but I definitely hope things work out well. I definitely feel better this morning after get some sleep I was pretty sapped last night. It's about time now for me to do some nutrition revamping and stuff and get ready to cut down some weight for the summer months. I don't want to spend another summer fat lol.

**fates_child03** · 03-19-2007, 10:33 AM

Alright everyone just got home from the gym so let me post up my weekly weigh in etc. then I'll do my meals for the day and my workout.

Weight: 212.8lbs (+ 1.8lbs this week) (+ 7.8lbs total)
Waist: 34.9 inches (Even this week) (-.85 inches total)

Well my waist decreasing stalled out this week but putting on almost 2 lbs and not gaining any waist size was definitely pretty positive to me.

I'm at a definite cross roads and I'm not sure what to do. I really want to start cutting for the summer time to lean out some more BF and allow myself time to do it without losing muscle. Any input here guys? I'm planning on leaning out until about the second week of June than going into maintaining mode until the first of September than slow clean bulking from than until next Spring.

**fates_child03** · 03-19-2007, 10:40 AM

Here are my meals for today.

Meal 1
1 Cup Oatmeal
1.5 Scoops Whey
6 oz. Skim Milk
cinnamon/ splenda
1 med. Orange

Meal 2
2 Whole Eggs
4 Egg Whites
Salsa
1 oz FF cheese
Whole Wheat English Muffin
FF cream cheese for muffin

Meal 3
7 oz. 95% lean Ground Beef
1/2 Cup Brown Rice
1/2 Cup Asparagus
1/2 Cup Broccoli

Meal 4 (Preworkout)
8 oz. B/S Chicken breast
1/2 cup Brown Rice
1 Cup Cauliflower
1 Med Apple

Postworkout
1 Cup Oatmeal
1.5 Scoops whey
2/3 Cup mixed berries
Cinnamon/ Splenda
1 Med. Banana

Meal 5
8 oz. Top Sirloin
1 Cup Broccoli
1 Cup Spinanch
8 oz. Skim milk

Prebed
1 Cup FF Cottage cheese
1 Scoop Sustain
2 tbsp. natural PB

**fates_child03** · 03-19-2007, 10:47 AM

Alright and now here we go into the workout for the day lol. I had a very solid back day today. At first I wasnt sure how the day was going to go bc I was a little sluggish this morning but once I started getting ready to go workout it was go time!

Lat Pulldowns
100lbs x 12 reps
110lbs x 10 reps
120lbs x 8 reps
130lbs x 8 reps
140lbs x 6 reps

BB Rows
135lbs x 10 reps
145lbs x 8 reps
155lbs x 8 reps
165lbs x 6 reps (New PR)

DB Rows
50lb x 10 reps
60lb x 10 reps
70lbs x 8 reps

Low Row Machine
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps
140lbs x 6 reps

T-Bar Rows
60lbs x 10 reps
75lbs x 8 reps
85bs x 6 reps
(FYI T-Bar is brutal as the last set for back lol )

I'm also happy to say I've officially corrupted my sister and she just joined the gym where I workout so this afternoon I'm going to go up there with her and show her around and help her learn the basics etc. Well you may not be able to change the world in a day but you can change the world for 1 person everyday.

**fates_child03** · 03-20-2007, 04:41 AM

I'm a little beat today. After working out yesterday AM then spending another 2 hours at the gym last night doing cardio/abs and showing my sister how to do a bunch of different exercises I'm slightly wore out. Today is going to be a beast of a day at work so I'm not looking forward to it either. Once I get off work at 5pm cst I'm going to go workout until 6:30ish than run home eat and be back at the gym by 7:30-8ish to help my sister again tonight
Heres a look at some grub for the day.

Meal 1
1.5 Cups Kashi Go lean cereal
1.5 scoops whey
6 oz skim milk
Cinnamon
1 med. banana

Meal 2
2 whole eggs
4 egg whites
Bell Peppers, Onions
2 Whole Wheat Tortillas
Salsa
1 oz FF cheese

Meal 3
7 oz. Flank Steak
1/2 Cup Brown Rice
1/2 Cup Broccoli
1/2 Cup Peppers and Onions

Meal 4 (Pre workout)
7 oz. B/S Chicken Breast
3 oz. Whole Wheat Spaghetti
1/2 cup marianara sauce
1 med apple

Postworkout
1 Cup Oatmeal
3/4 cup berries
1.5 scoops whey
cinnamon/ splenda
1 med. banana

Meal 5
7 oz. Top Round
1 Cup Broccoli
1 Cup Cauliflower
8 oz. Skim Milk

Pre bed
1 cup FF cottage cheese
1 scoop whey
1-2 tbsp natural pb

**fates_child03** · 03-20-2007, 05:28 PM

I've been a little wore out all day and my left calf was bothering me today so I had to take it half way careful for leg day today. I didnt want to push my luck and go for any new Pr's or anything with a gimped up calf. Overall it was still a really solid workout though.

Squats
135lbs x 10 reps (WU)
185lbs x 10 reps
225lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
315 lbs x 10 reps

Leg Press
270lbs x 12 reps
270lbs x 12 reps
360lbs x 10 reps
450lbs x 8 reps

Leg Curls
120lbs x 12 reps
140lbs x 10 reps
160lbs x 10 reps

Front Leg Ext
130lbs x 12 reps
150lbs x 10 reps
180lbs x 10 reps

Seated Calf Raises
180lbs x 12 reps
210lbs x 10 reps
230lbs x 10 reps

**uhockey** · 03-20-2007, 06:10 PM

Best to take it easy in that case man. Stay smart.

**fates_child03** · 03-20-2007, 06:13 PM

Yeah not worth risking getting hurt over. I've learned you got to listen your body. As much as I hate to hold back sometimes you got to its best in the long run.

**fates_child03** · 03-21-2007, 05:26 PM

I was slacking this morning and turned off my alarm so I didnt have time to post up my meals for the day before heading to work. Heres a look at food

Meal 1
1.5 Scoops Whey
2 Tbsp Natural PB
Davinci SF syrup
4 oz skim milk (these 4 mixed together)
3 Whole wheat Tortillas

Oh so damn good lol

Meal 2
2 Whole eggs
4 Egg whites
1/2 Cup spinanch
Salsa
1 oz FF cheese
1 whole wheat english muffin
1 med orange

Meal 3
8 oz 99% lean ground turkey breast
1/2 Cup Brown Rice
1/2 Cup peppers and onions
Hot Sauce

Meal 4 (Preworkout)
7 oz. Top Round
1 Cup Oatmeal
1 med apple
cinnamon/splenda

Postworkout
1 cup Oatmeal
3/4 Cup mixed berries
1.5 scoops whey
1 med banana
cinnamon / splenda

Meal 5
7 oz. New york strip
1 med Baked Sweet Potato (Cut into wedges and baked in oven) Topped with paprika
8 oz skim milk

Prebed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1 oz almonds

**fates_child03** · 03-21-2007, 05:50 PM

Wow lol I can say right now my whole body feels pretty blown out. The last few weeks have been awesome. Giving it everything plus some. Tomorrow shoulder day is going to be a challenge lol. I definitely just had the best arm workout of my life tonight. I'm feeling it too lol. all exercises are supersetted and listed with the exercise they were SS with.

Bicep EZ Bar curls
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
90lbs x 6 reps
100lbs x 4 reps (New PR) I wanted 6 reps but I couldnt get the 5th rep to go lol.

Tricep Extension
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps
160lbs x 6 reps
175lbs x 4 reps (Tie PR) Almost lifted my ass off the ground doing these lol

Alt DB curls
25's x 10 reps
30's x 8 reps
35's x 6 reps

O.H. Extensions
55lbs x 10 reps
60lbs x 8 reps
65lbs x 8 reps (These were almost too easy im going heavier here next week)

High Arm Cable Curls
80lbs x 10 reps
80lbs x 10 reps
100lbs x 6 reps
100lbs x 6 reps

Skull Crushers
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
95lbs x 5 reps (Had to put it down b4 I could get 6 almost lost it lol my tri started twitching) New PR

Hammer curls
25's x 12 reps
30's x 10 reps
35's x 8 reps

Tricep dips
130lbs x 12 reps
150lbs x 10 reps
170lbs x 8 reps

All I can say is very motivating workout today after struggling some yesterday. I'm definitely sore as hell all over today but half of that is due to having to unload 5000lbs of stuff at work the last 2 days lol. Its all gravy though shoulders to blast through tomorrow then probably a day off on friday will just be cardio / abs I figure.

**fates_child03** · 03-22-2007, 07:42 AM

Alright here is a look at food for the day. My arms arent as sore as I figured they may be today that is definitely promising.

Meal 1
3/4 Cup Grape Nuts
6 oz Skim milk
1.5 Scoops whey
1 med orange
cinnamon

Meal 2
7 oz. 95% lean ground beef
1/3 Cup Maltomeal
Pepper

Meal 3
8 oz. B/S Chicken Breast
3 oz. Whole wheat Spaghetti
1/2 Cup marianara sauce

Meal 4 (Preworkout)
6 Oz. Top Sirloin
2 Whole wheat pita pockets
alfalfa sprouts
3 tbsp hummus
Mustard
1 med apple

Post workout
1 Cup Oatmeal
3/4 Cup mixed berries
1.5 scoops whey
1 med banana
cinnamon/. splenda

Meal 5
2 Whole eggs
4 Egg whites
1 oz FF cheese
1/2 Cup spinanch
2 Kashi Waffles
1tbsp natural PB

Prebed
1 Cup FF cottage cheese
1 Scoop Miscellar matrix
1 tbsp natural PB
__________________

**fates_child03** · 03-22-2007, 05:30 PM

Great Shoulder Workout today. Shoulders have definitely been probably my least favorite body part to work because my strength is terrible there. Well shoulders and chest lol. I really have to just go in and pound away at them because I've never had any luck with them growing much so far. Anyways enough rambling heres a look at my workout.

Shoulder DB Press
25's x 12 reps
30's x 10 reps
35's x 8 reps
40's x 6 reps

Seated Military Press
75lbs x 10 reps
85lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps (New PR)

Front Raises
15's x 12 reps
20's x 10 reps
25's x 8 reps

Lateral Raises
15's x 12 reps
20's x 10 reps
25's x 8 reps

Upright Rows
75lbs x 10 reps
85lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps (New PR)

Barbell Shrugs
135lbs x 12 reps
225lbs x 10 reps
275lbs x 10 reps

DB Shrugs
90's x 12 reps
100's x 10 reps
110's x 8 reps (New PR)

Seated DB shrugs
60's x 12 reps
65's x 12 reps
75's x 10 reps
85's x 8 reps (New PR) Wasnt sure I was going to get back up with these lol I was getting pretty blown out at this point lol.

Very solid workout tonight. Finally making some progress with the shoulders.

**fates_child03** · 03-23-2007, 05:06 AM

Well today will probably be an off day lifting for me seeing as I've lifted the last 5 days straight lol. I think today will just be some cardio / abs. Here is a look at some grub for today.

Meal 1
1 Cup Oatmeal
1.5 Scoops whey
1/2 cup mixed berries
Cinnamon/ Splenda
1 Med Orange

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz FF cheese
Salsa
1 Whole wheat English Muffin

Meal 3
7 oz. Flank Steak
1/2 cup brown rice
1/2 cup broccoli
1/2 cup onions and peppers

Meal 4
Same as 3 except
8 oz B/S chicken breast instead of flank steak

Cardio

Meal 5
6 oz. Grilled Salmon
Green Salad
1 oz FF cheese
Olive oil/ Balsamic vinegar dressing
1/2 cup FF cottage cheese

Pre bed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1.5 tbsp Natural PB

Monday I am starting some carb cycling.

**uhockey** · 03-23-2007, 05:18 AM

You really do vary up the protein sources, that is awesome.

You following Twin Peak's carb cycling? If so, what protocol of High/Low/No?

**fates_child03** · 03-23-2007, 02:33 PM

Yep I try to keep my protein varied hehe. I'll definitely be following Tp's Carb cycling style. I think I'll be doing this style
No Carb
Low Carb
High Carb
Low Carb
No Carb
Low Carb
High Carb

I was trying to decide if I wanted to go ahead and make it 7 days or if i was just going to rotat the 6 days hehe. I decided Id add in an extra low carb days to help with fat loss.

**AtownKing187** · 03-23-2007, 02:49 PM

Check pm

**fates_child03** · 03-24-2007, 05:16 AM

Geez I feel like crap. I've been getting a sinus infection for the last 3 days and today it is really in full force. My throat is killing me. Today is a day off from lifting thankfully. Maybe I can get to feeling some better by tomorrow I hope. Heres a look at some food for the day.

Meal 1
1 Cup Blueberry Granola
1 Cup Plain Yogurt
1.5 Scoops whey

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz FF cheese
2 whole wheat tortillas

Meal 3
6 oz. New York Strip
1/2 cup Brown rice
1/2 Cup broccoli

Meal 4
8 oz. B/S chicken breast
1 cup Oatmeal
cinnamon/ splenda

Meal 5
7 oz 95% lean ground beef
1 Cup Broccoli
1 Cup Asparagus
8 oz. skim milk

Pre Bed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1-2 tbsp natural pb.

Monday will the start of some carb cycling action for me.

**redhawk76** · 03-24-2007, 05:35 AM

good luck with the carb cycling, I am a huge fan of it. Whether trying to put on size, or lose fat, I feel it will always be a principle in my diet. I say that simply because you burn different calories on different day, and it only makes sense to adjust based on that.

Feel better, good thing its an off day for you.

**uhockey** · 03-24-2007, 06:06 AM

Originally Posted by redhawk76

good luck with the carb cycling, I am a huge fan of it. Whether trying to put on size, or lose fat, I feel it will always be a principle in my diet. I say that simply because you burn different calories on different day, and it only makes sense to adjust based on that.

Feel better, good thing its an off day for you.

I need to figure out how to eat enough on the high days to gain anything on it.

**redhawk76** · 03-24-2007, 06:12 AM

Originally Posted by uhockey

I need to figure out how to eat enough on the high days to gain anything on it.

I used to be the same way, but I'm slowly getting better at hitting my target cals. It can be tough for sure though

**fates_child03** · 03-24-2007, 03:15 PM

I never seem to have a problem with figuring out how to consume enough calories lol. I think my biggest problem is trying to keep it from being too many hehe. Somedays i think I was fat for too long and it constantly makes me want to eat like I use to.

**AtownKing187** · 03-24-2007, 03:18 PM

Get better soon dude!

**fates_child03** · 03-24-2007, 03:40 PM

Thanks man I got to go to work at 5 am in the morning so I think ill be crashing and going to bed soon to try and give the body some fuel to fight this junk with.

**AtownKing187** · 03-24-2007, 03:42 PM

Originally Posted by fates_child03

Thanks man I got to go to work at 5 am in the morning so I think ill be crashing and going to bed soon to try and give the body some fuel to fight this junk with.

have a good night dude

**redhawk76** · 03-24-2007, 03:47 PM

Originally Posted by fates_child03

I never seem to have a problem with figuring out how to consume enough calories lol. I think my biggest problem is trying to keep it from being too many hehe. Somedays i think I was fat for too long and it constantly makes me want to eat like I use to.

I think my body has just gotten soooo used to not having a meal over 600 calories. So the only way I can really up my calories is to try and eat every 2.5 hours as opposed to 3

Not a bad thing for cutting however

**fates_child03** · 03-24-2007, 04:30 PM

Yeah It is definitely a nice thing for cutting. I tend to get pretty full after a meal with 600-700 quality calories its just if they arent quality calories that I can eat way too many lol. I'm trying to avoid those kinda meals though for the near future so I can cut some weight down.

**fates_child03** · 03-25-2007, 06:43 PM

Sorry on not posting a menu update this morning I had to be at work at 5 Am. I just now getting home /sigh. I went and worked out on my lunch break and I am really beat right now. I have to go back to work in less than 1.5 hours for 3 more hours. Ah well heres a look at food for the day.

Meal 1
1 Cup Blueberry Granola
1 Scoop whey
8 oz. Skim milk

Meal 2
1 cup Grape Nuts
1 Scoop whey
8 oz milk
1 med Apple

Meal 3 (Preworkout)
7 oz. B/S Chicken Breast
1 Cup Brown Rice
1 Cup Broccoli

And I just now had time for meal 4 /sigh I am way off on nutrition today.

Meal 4
8 Oz New York Strip Steak
1 Cup Salad
2 Whole wheat Tortillas.

Going to figure out something to pound down again before I head back to work.

**fates_child03** · 03-25-2007, 06:49 PM

Heres a look at my workout today. I was a little tired today that and due to having had a sinus infection for days I was actually pretty impressed with what I could do.

Flat DB Press
35's x 12 reps
45's x 10 reps
50's x 8 reps
55's x 6 reps

Incline DB Press
30's x 10 reps
35's x 10 reps
40's x 8 reps
45's x 6 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
45's x 8 reps
50's x 6 reps

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
100lbs x 8 reps

Butterfly Machine
100lbs x 12 reps
110lbs x 10 reps
120 lbs x 8 reps

Fairly solid workout especially considering all the circumstances I was trying to work against.

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