This time is for life

[scohen158]

Hello all.

My name is Sam I am now 30 years old and am overweight. I had a very good transformation going back in 2005/2006 but vacation came then other things and I basically gave up on everything I learned and knew and lost the love I had gained for working out. I tried to get back into it a some point but I wasn't near 100% committed.

So brief history I had always except younger childhood been a bit bigger mainly due to eating crap.

So prior to my 2005/2006 transformation I got up to somewhere between 260-280 never had a true starting weight as I just started blindly working out and and just reduced calories. Then I discovered another site and started to do a 40/40/20 clean diet eating 5 meals a day gallon of water a day and working out 5 days a week. I dropped to a low of 177 lbs and was very happy went on vacation for 2 weeks and took a break from everything. I never got back into a routine and never had a solid Maintaining or Bulking regiment going between that divorce, job loss etc it brings me to today.

February 22nd I started eating clean again starting weight was 317 LBS

February 27th I signed up at the local Snap Fitness and started working out again.

I have been ever since my basic plan is
1700 cals 178g Protein 170.5g Carbs 33g Fats on non workout days
1920 cals 210g Protein 184.5g Carbs 36.5g Fats on workout days


Workouts are as follows.
Monday Chest/Back and 5mins pre weights 15mins post weights cardio
Tuesday off
Wednesday Biceps/Triceps/Shoulders/ABs and 5mins pre weights 15mins post weights cardio
Thursday Legs and 5mins pre weights cardio
Friday off
Saturday off
Sunday Day off

Motivation is high as I am doing this for
1. I have 2 boys they are 8 & 10 (July 21 & 28) and I realized I wasn't in shape enough to do anything active with them if I tried to run I would be worried I could get hurt as well as couldn't chase for long and would end up being winded for awhile.
2. Myself as I want to be healthy I want to have fun shopping for clothes look good in them and in general be more active and have more energy. It got to the point where going up a flight or two of stairs would get me huffing and puffing and almost feeling light headed. Which is just not good.

My goals short term
1. Get Under 300 Lbs (Achieved 3/10/2012)
2. Get Under 250 Lbs (Closing in on this)

My goals long term
1. Get under 200 Lbs by January 1st 2013
2. Continue to cut to around 175-180 lbs hopefully by my 31st Birthday March 25th 2013.
3. Have body fat down to 14% or less by my 31st Birthday.
4. I have a box of clothes from 2006 that I can no longer wear goal is to fit in them comfortably.


End result goals
1. 175-190lbs and 10-12% bodyfat (will decide as I get closer to these)
2. Increase strength once at a healthy weight

I will add goals as I continue to get closer to these but these are what I am aiming for.

Updated stats.
I am 6 Ft Tall

I weight myself weekly on Sunday mornings.
2/20/2012 Weight was 317 LBS
2/26/2012 Weight was 308 LBS
3/3/2012 Weight was 307.5 LBS
3/10/2012 Weight was 300.2 LBS
3/18/2012 Weight was 299.2 LBS
3/25/2012 Weight was 294.8 LBS
4/1/2012 Weight was 290.0 LBS
4/8/2012 Weight was 289.1 LBS (Started Creatine Monohydrate on 4/2/2012)
4/15/2012 Weight was 285.6 LBS
4/22/2012 Weight was 284 LBS
4/29/2012 Weight 280.2 LBS
5/1/2012 Weight 280.6 LBS (Started Bodybuilding.com Weightloss Comp End 8/1/2012)
5/4/2012 Weight 279.0 LBS
5/11/2012 Weight 276.0 LBS
5/18/2012 Weight 274.6 LBS
5/25/2012 Weight 271.2 LBS
6/1/2012 Weight 267.4 LBS
6/8/2012 Weight 265.4 LBS
6/15/2012 Weight 262.4 LBS
6/22/2012 Weight 259.4 LBS
6/29/2012 Weight 257.6 LBS
7/6/2012 Weight 256.6 LBS
7/13/2012 Weight 256.0 LBS

I plan to update the Journal daily as well as if I make any changes to the plan I know it will take time but like I said motivation is high and this time around I know I can do it if I make it a priority and learn to maintain once I get to where I want to be I have to remember it took a lot of time and bad decisions to get where I am but with hard work I can undo a lot of it in less time.

Hopefully I can continue to find additional motivation from others like I did last time and eventually I can become motivation for others on their fitness/weight loss etc journeys.

Sam

Note this was on another site but I visit this one more and this one is more in line with my long term goals and has more traffic.

[EffortPutIn]

Goodluck man! You have a ways to go but you've done it before and you have made great progress! More than I can say for myself!

[scohen158]

@efforputin thanks you are young and at a good starting point if you truly commit to your goals you will achieve them.

July 19 wrap up: Nutrition was good, leg workout was solid and I got my weekly groceries done so should be set for the next week.

July 20: Nutrition will be good.

Weigh in today was 252.6lbs so down 3.4 lbs but after a rough start to the month week of vacation etc it is nice to see a week of big progress.

Tomorrow is my 2 boys Birthday party they have birthdays a week apart but they are doing something with their mom next weekend. I plan to eat good today and sunday but tomorrow will likely not get my macros in but should be close on the calories as I will adjust what i eat to allow some Pizza and Cake with them. After that next event where I may go off the plan a little is September 8-9 weekend and I will try a similar tactic.

Have a good weekend everyone.

[scohen158]

July 21: Was the birthday party I tried to eat within calories but likely went over but it was my 2 boys bday so I allowed it.

July 22: Nutrition was perfect no workout.

July 23: Nutrition will be good. Should be back and chest day but I got into a wreck driving to work and totaled my vehicle I am fine maybe a little bruised but no one was hurt so I may miss todays workout while I am looking for cars.

[scohen158]

July 23 wrap up: Nutrition was good but didn't workout.

July 24: Nutrition will be good no workout today. Tomorrows workout will depend on how I feel shoulders neck back knees are sore nothing serious but enough to be safe and skip if I don't feel near 100%. I hate to do it but I don't want to risk injury either and July has just been a rough month all around. August will be better.

[scohen158]

July 25 wrap up: Nutrition was good no workouts this week due to the accident.

July 26: Nutrition will be good.

[scohen158]

July 26 wrap up: Nutrition was good no workout as I had a ton of errands to run but was feeling close to well enough to work out.

July 27: Nutrition will be good likely no workout as I need to find a vehicle.

Weigh in: 251.2 lbs so down 1.4 lbs from last week. Not too bad and with remaining on track should hit my goal of 250 lbs by August 1st. It will be close and either way I am happy with the progress.

[scohen158]

July 28 & 29: Nutrition was good on the weekend except Saturday night I had 2 budweisers and a crown and coke I rarely drink but going out seemed like a good idea after the week I had likely the first alcohol I had in like a year or more. The best part was I weighed myself Sunday and was 246.6 lbs I was shocked. I checked numerous times and rechecked this morning and was 248.0 so looks like I broke the 250 lbs barrier which was my goal by August 1st.

July 30th: Nutrition will be good and I plan to do my workout tonight after work.

I am nearly healed knees are good left ribs and abdomen feel good I have 1 rib on my right side that is bruised but not too bad. I hope all goes well as I miss the lifting.

[scohen158]

July 30 wrap up: Nutrition was good and I did my workout I had some pain in my right ribs wasn't really noticeable benching but when doing flys I had to limit how far I let my arms go back. I still think it's just bruising but hopefully it is better by Wednesday or I may do legs instead of Bi's/Tri's and Shoulders and I know for sure without improvement ab work will be uncomfortable.

July 31: Nutrition will be good and the weight loss competition ends tomorrow and unless something changes I should hit my goal of going from 280.6lbs to 250lbs From May 1st to August 1st. I am doing another and will be starting it on August 1st thru November 1st and my weigh in days for that will be every Wednesday so I will adjust that to Wednesday for log during that time. I think I will set a goal of 225 lbs by November 1st it's a realistic goal and I like having the weekly report to help keep me accountable although I am pretty good at holding myself accountable.

I will update with the final weigh in tomorrow AM.

[scohen158]

Quick update.

Nutrition yesterday was good. Ribs are still sore about 50/50 on tonights workout.

August 1st weight 248.0 lbs dropped 32.6 lbs from May 1 to August 1.

I have signed up for another 3 month Motivation/Weight Loss thread and set a goal of 220 lbs by Nov 1st.

I will be doing weigh ins on Wednesday going forward.

Have a good day.

[scohen158]

Aug 1 wrap up: Nutrition was good and I did my upper body workout not sure it was a good idea but legs tonight and rest for several days. The right side of my ribs is still sore hurts if I'm laying down and sit up or if I bend over or have an abrupt coough or sneeze besides that normal breathing standing sitting no issues I can't see anything when I look in the mirror as far as discoloration etc. I plan to pay attention to it and may go to a doctor if it doesn't clear up soon but I feel like besides the money cost and some pain killers I won't get much help and just be told it will heal up soon enough.

Aug 2: Nutrition will be good and should get the leg workout in as well as groceries. I am ready for the weekend.

[scohen158]

August 3,4,5 recap: Overall nutrition was solid probably drank too little water mainly Saturday as Friday and Sunday were fine. I made some lean burgers and they were good and I made my Shrimp Pasta Sunday and it was good may have been slightly high on calories yesterday but if so not by many and considering it was likely a little extra protein from the Shrimp I'm not concerned.

August 6: Nutrition will be good and the plan is to go workout right side is still a little sore but less than last week and if I go workout and notice more that slight discomfort I will stop.

[scohen158]

Aug 6th wrap up: Nutrition was perfect and I did my workout and was able to do everything with almost no discomfort. So that's a good sign hopefully working out didn't set me back. I had an interview for a part time job and will wait to see if I get another I am kind of anxious about it as I worry that it may cut into my work outs but the extra money could definitely be used towards stuff for the boys. It may mean going back to morning workouts or depending on the 2-3 nights a week I would work I would shuffle workout nights around those shifts. Also plan to try to keep my oldest in his flag football but working full time part time practices games and working out is starting to feel like a lot time will tell.

Aug 7th: Nutrition will be good. No workout today.

Noticing the Jeep doesn't get that great of gas mileage which to a degree I expected but it may be a little worse than I expected I was hoping for 16-18 MPG average and it seems like it's less I however haven't really had a typical week since I got it seem to be doing much more short errands which are the worst for gas mileage so hoping to get a happy medium once everything is squared away and it's back to the usual driving I do.

[scohen158]

Aug 7 wrap up: Nutrition was spot on.

Aug 8: Nutrition will be good. Tonight is another workout and feeling no negative side effects from the Monday workout so it's on. Hoping to hear from the part time job as I think doing it from now until Christmas and maybe beyond would be solid.

Weigh in 246.0 lbs down 2 lbs since last week.

I am happy with that considering I had that awesome Mediterranean Philly with a big order of fries last week as well as no legs workout Thursday and likely eating a touch extra calories when I made my pasta and lean burgers this weekend.

I have been finding random XL shirts that now fit comfortably and have been loving that it's nice to not be wearing XXL and when I was at my biggest I was wearing XXL but they were tight like only some XXL shirts would fit but I couldn't bring myself to buy a XXXL shirt. Also nice that when I do buy some clothes still holding out it will be nice to not have to pay the fat tax they charge on the big clothes.

Anyways need to get back to work have a good day.

[scohen158]

Aug 8 wrap up: Nutrition was good. I did my leg workout and think I will make this the norm on Wednesdays to give upper body a touch more rest from the Monday workout and I enjoy the upper body one so it was easier to skip the Thursday legs one.

Aug 9: Nutrition will be good. Bi's Tri's Shoulders and hopefully Abs tonight it was the most painful last time so I haven't tried a situp or crunch in over a week.

[pizzarrhea]

watching this. good luck!

[scohen158]

watching this. good luck!

Thanks! I plan to keep it going for awhile and eventually add different goals.

Aug 9 wrap up: Nutrition was good. Workout went very well although I had to rush it a little very busy night had to get home eat get a haircut go workout shower and go to a movie then almost immediately get to bed. I got it all done and it is the best I have felt in an upper body workout since before my wreck I am almost ready to say I am 100% healthy at least in regards to injuries.

Aug 10: Nutrition will be good. I plan to do groceries tonight only way that may be an issue is if my Jeep isn't ready after work it is having Front Diff fluid changed rear axle seals and bearings and fluid done as well as leak looked at that wasn't leaking this way before the tranny gasket/filter/fluid was changed so hoping maybe the gasket wasn't seated perfectly and it will be a simple solution. No workout till Monday to just good nutrition and rest ahead Zoo trip hopefully Sunday with the kids.

Have a good weekend mine should be good as long as the repairs turn out good.

[scohen158]

Aug 10 wrap up: Nutrition was perfect I had eaten dinner then I went over to a friends to watch the Chiefs play and needless to say he ordered some pizza and wings and I had some maybe 2 slices hard to tell exactly with Dominos square cut slices and like 4 wings. It was good and I am not concerned as I think I can have something out of the ordinary even once a week as long as it isn't some 10k calorie binge I will still see results.

The other big thing for me is knowing I could have said no and not eaten it but decided it was ok since I had been on target nutrition wise all week.

Aug 11 & 12: Nutrition on the weekend was good made lean burgers Saturday night and my Shrimp Pasta Sunday. I then decided to get my chest and back workout in after I dropped off the kiddos. I think it's safe to say that the ribs are healed but I noticed a weird pain in my left shoulder joint when doing flat bench so I took it easy on the bench but didn't have any issue on the rest of my lifts even incline bench was fine. Maybe I didn't stretch well or something as I have no issues today.

Aug 13: Nutrition will be good. Thinking of making my workout days Sunday Tuesday and Thursday nights so I always have 2 days in a row off. Not set in stone yet but seems like a solid idea to me.

[scohen158]

Aug 13 wrap up: Nutrition was good and I ended up going and doing my leg workout I was bored and couldn't think of anything better to do with my time.

Aug 14: Nutrition will be good weigh in tomorrow. Likely no workout tonight unless I get the itch for cardio which I haven't done a true cardio only session for awhile but who knows maybe I will be bored again.

[scohen158]

Aug 14 wrap up: Nutrition was good. No workout today.

Aug 15: Nutrition will be good. I will be doing Bi's, Tri's, Shoulders and Abs tonight.

Weigh in: 243.4 lbs down 2.6 lbs

[scohen158]

Aug 15 wrap up: Workout was good and nutrition was good overall. I did change up my normal lunch to Chipotle Chicken Fajita Burrito bowl but I just adjusted my afternoon snack and dinner slightly and made the calories fit my normal days amount and the macros were close enough for me to say it was good. The food was good as well and overall chicken, peppers, onions, rice, corn, tomato, cheese and sour cream is a good blend of stuff.

Aug 16: Nutrition will be good. No workout tonight. Groceries will be done then some rest and pre season football.

[scohen158]

Aug 16 Wrap up: Nutrition good didn't get groceries done will go right after work tonight.

Aug 17: Nutrition will be good.

Pizza is a possibility on Saturday Night but not 100%. Have a good weekend.

[scohen158]

Aug 17: Nutrition was good and that about where good stopped.

Aug 18 & 19: I ate less in as I was doing Pizza for dinner but then my oldest said he wanted wings as well and I know I went over on the Calories not even sure by how many I would get 1k-1500 calories more than normal. My stomach was killing me Sunday morning from eating more than I had likely in the past almost 6 month so besides water I didn't really eat anything until dinner and by then I was starved and stomach was good my youngest suggested Chinese and I said fine now at this point I figured I was either just under just over or right at my normal calories for the day but then came dessert Sheridan's Frozen Custard. Needless to say I probably ate 3k or more calories above what I normally had been on a weekend I am curious how Wednesdays weigh in will go.

Aug 20: Nutrition will be good and workout tonight.

I have been a little looser lately and am trying to find a happy medium as I know what I was doing the first stretch of this isn't long term achievable I still have awhile to go but do need to let off a little from time to time. This may be the first week I don't post a loss we'll see Wednesday. I have a Chiefs game I'm going to Friday so likely will eat something then but beyond that plan to be good until my trip on the 7, 8 & 9th of September.

Once that is done likely no major distractions until Thanksgiving.

I think I am on pace to hit 100 lbs lost before the end of the Calendar year if not more. I think I have realized that is a lot to lose in a year so I can slow the pace up a little. At the moment I have lost 74 lbs and have over 4 months to go so to hit 100 lbs I would need to lose 6.5lbs a month which would be really low for me.

I am realizing it's not a race and I am not done just cause I hit whatever numerical weight I think is my goal as that is only step one of many.

Anyways enough rambling back to work.

[scohen158]

Aug 20 Wrap up: Nutrition was good and got the workout in good.

Aug 21: Spent a lot of time at the DMV it was horrible didn't eat quite when I normally do but that's more routine than essential as meal timing isn't really important. No workout but nutrition was good.

Aug 22: Nutrition will be good and I have legs tonight.

Weigh In: 242.8 lbs down .6 lbs from last week.

Considering what I had over the weekend and what not I am thrilled with the result as I thought this was going to be my first no loss or possibly gain week especially with weigh in's on Wednesday and eating Chinese Sunday I wasn't sure what to expect. Besides Friday's dinner (At a KC Chiefs Game with my oldest) the rest of the week should be good.

[scohen158]

Aug 22 Wrap up: Nutrition was good and did a leg workout but my left hamstring was sore so i did a lighter than normal workout.

Aug 23: Nutrition will be good and it's Bi's, Tri's and Shoulders/Abs tonight.

Chiefs game tomorrow after work.

[scohen158]

Aug 23 wrap up: Nutrition was good and workout was great.

Aug 24: No workout today and Chiefs game tonight nutrition will be good the first half of the day not sure what dinner will be but I don't plan to drink alcohol or go too crazy so should be ok but will eat a bit of extra calories compared to a normal day.

[scohen158]

August 24 wrap up: Nutrition was good until the Chiefs game but I didn't go crazy either I had a Cheeseburger and Fries with a Coke Zero and 2 or 3 bites of cotton candy with my son. I'm guessing maybe I went 500-600 calories over a normal day.

Aug 25: Nutrition was good no workout.

Aug 26: I woke up late so started eating late and asked what the kids wanted for dinner they seemed into Pizza so we went to Pizza Street (Crappy Pizza) but they like it and it has a game room. I had only eaten 525 calories prior to dinner so had some space calorie wise to eat some Pizza. I think i was close to where I needed to be calorie total wise but know my Macro's were off. I then went to the gym and did my Chest and Back workout.

Aug 27th: Nutrition will be good got to work at 6am and plan to do legs tonight after dinner. I think come Wednesday 239.* may be possible but if not next week for sure. Considering all the out of ordinary eating I have been doing I am happy with my progress.

Nutrition this week will be good no planned events I do have the boys over the long weekend but I will try to stay on course.

[scohen158]

Aug 27 wrap up: Nutrition was good and I got my legs workout in.

Aug 28: I am not feeling great had a sore throat and runny nose starting yesterday and is has gotten worse today. Fortunately no workout today hopefully I get feeling better tomorrow. Literally going home right after work to relax.

[sanquipanqui]

Hey man, good work...keep it up! this is great! I'd love to see what you've been eating in more detail, whats your bfast/lunch/dinner like? good luck...

[scohen158]

Hey man, good work...keep it up! this is great! I'd love to see what you've been eating in more detail, whats your bfast/lunch/dinner like? good luck...

A typical day is about this

Breakfast
8oz 1% milk with 1 scoop of my Dymatize Whey
1 Greek Yogurt

Lunch
Turkey and Swiss Sandwich on Wheat Bread
Choice of 1 serving Pretzels, Natural Cheetos or Baked Lays

Dinner
About 200g of Chicken Breast
1 can of Peas or Corn
Sauce of some sort usually 2 tablespoons. Anything from BBQ sauce, Teriyaki, Franks Red Hot, Buffalo Wild Wings Spicey Garlic or Caribbean Jerk, Panda Express Orange Chicken sauce.

Usually another 8oz of Milk and scoop of whey.

Sometimes dinner is a couple lean burgers instead of chicken or some shrimp pasta. I only have my kids on weekends so I have no issues eating similar stuff during the week as long as I have some variety in flavors.

Lately I have been a little more lax as I have lost 74 lbs from February 20th to August 22nd.

So if I am hungry I will eat a little popcorn or extra piece of chicken etc I plan to make September a good month as besides this weekend should have very little distractions.