Hey all. I am attempting to create a log to keep track of my results, stay motivated, and hopefully learn some things from you all. A little but about myself. I am 28 years old, 5' 8", 197 lbs. I haven't picked up a weight since August 2009. My weight lifting career began at age 16 while in high school. I was always on the skinnier side. During my first year of college I entered an amateur bodybuilding contest and took 3rd place in Teenage Mid Weight and 3rd in Mens Open Bantamweight. I weighed in at something like 120 ish bodyfat was about 8%. Overall it was a good experience as I got to see my body change with proper dieting. A friend of mine consulted me through the process and he basically told me what to eat, how much, when, etc. I didn't grasp the concepts at hand.
Fast forward to age 25. I noticed my body began to change, metabolism slowed, etc. From age 18 to 25 lifting was on and off, nutrition was crap. I was doing the typical early 20's routine and hitting the bars a lot, etc. At this time I was probably in the range of 160-170 lbs and started to pack on the fat. I met my girlfriend in August 09 and haven't lifted a weight since. My diet stopped and I began to gain weight. I guess at the time I was so caught up in the relationship that I put myself on the back burner = bad idea. Good news is, we are still together and going strong!
I started taking pictures of myself and logging my stats in the year 2009. Below you will see how my weight changed from that time to now. Pics are attached.
9/11/07
1/4/09 188 lbs
1/11/09 185 lbs (yay- losing weight)
4/27/09 188 lbs (probably was gaining muscle at this point)
8/4/09 180 lbs (weight going back down again but I stopped lifting mid month)
6/2/10 196 lbs
1/17/11 196 lbs (heaviest I've ever been)
You can see that in August 09 I had things headed in the right direction. Diet was on par, lifting was on par, and I was 'almost' where I wanted to be. My goal to myself, knowing how my body is, was to be at 170 lbs.
Ok. Now onto the plan. I need to get into shape. I feel and look bad, I am always tired, I have zero motivation to do anything except work/eat. I came up with this meal plan to get me started.
6am
6 egg whites
1 whole egg
1/2 cup oats
9am
1/2 cup ground turkey
1/2 cup brown rice
1 Banana
1230pm
4-5oz chicken
1/2 avocado
1 sweet potato
1/2 cup mixed veggies
4pm (pre-workout)
48g protein shake
1 Apple
530pm (workout)
7pm (post-workout)
24g protein shake
4-5oz chicken or lean steak
1 red potato
930pm
1 cup cottage cheese
Berries
Handful almonds
I want to try this for a month and see how my body reacts since I have been eating like crap. I plan to hit the grocery store this weekend and get everything ready for next week. As far as workouts are concerned. I was going to get to the gym this weekend and get kick started. A friend of mine who frequents here recommended a PL routine to get me back into the swing of things. Keep it simple, core movements, etc. Here is what he came up with:
Bench day- Flat x5 sets, Incline x4 sets, Flyes x4 sets, Dips x4 sets
Deadlift day- Deadlifts x5 sets, Leg curls x4 sets, Decline situps x4 sets
Shoulder day- DB Military press x5 sets, DB raises x4 sets, Skull crushers x4 sets, Pull ups x5 sets
Squat day- Squat x5 sets, Leg press x4 sets, Leg extension x4 sets, Leg curls x4 sets, Hanging leg raises x4 sets, Situps x4 sets
I will add cardio in 2-3 times a week on top of lifting once things get moving. That should do it for now. I have the plan, I need to put it into place. I will keep this thread updated with each lift days stats as well as monthly progress stats of weight and diet.
Any advice/tips?
Thanks,
Andy
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01-19-2011, 08:00 PM #1
"No Excuses" - My path to getting fit
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01-20-2011, 07:03 AM #2
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01-20-2011, 04:36 PM #3
Well, I did the impossible and went to the gym today!!!!
Bench
Flat WU 3set 50# Dumbbell (DB)
Flat 4set 65# DB - last set tough
Incline 4set 50# DB
Flyes 4set 80# machine
Dips 4set Body weight (5 reps/set) - I was beat
Came home, ate some dinner, got a shower and I feel good. Just relaxing now. Still need to get the whole nutrition thing down. I'll tackle that this weekend. Tomorrow is dead lift day.
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01-22-2011, 09:46 AM #4
Didn't get to the gym yesterday. I was dead tired from work and my triceps were killing me from the chest/dips on Thursday. I took some BCAA's to hopefully aid in recovery.
Deadlifted this morning...
Deadlift warmup
3 x 135
Deadlift
4 x 155
Laying leg curls
4 x 80
Decline situps
4 x Body weight
I thought I was gonna puke at the gym. Haven't done this much exercise/work in a while. Needless to say, what you see above what plenty of a workout for today. As I gradually get back into it, I will add in cardio and hopefully gain some strength. I don't want to over do it initially.Last edited by White.Lightning; 01-23-2011 at 09:02 AM.
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01-23-2011, 12:53 PM #5
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01-23-2011, 07:16 PM #6
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01-24-2011, 01:56 PM #7
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01-25-2011, 05:40 PM #8
I decided to see what the macros are for the meal plan I proposed in the beginning of the log. I made some minor changes but the overall scheme is the same. Check this out and let me know if you see any glaring mistakes. Also, if you have any tips/advice, please speak up.
Summary:
2,389 calories
212.6g protein (37%)
207.5g carbs (35%)
78g fats (29%)
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01-26-2011, 08:21 PM #9
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01-27-2011, 08:41 AM #10
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02-01-2011, 03:20 AM #11
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02-01-2011, 05:36 AM #12
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02-01-2011, 08:10 AM #13
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02-05-2011, 06:53 AM #14
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02-05-2011, 12:08 PM #15
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02-08-2011, 06:27 AM #16
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03-07-2011, 04:53 PM #17
Well I figured it was about time to finally update this thread. I was infected for two weeks with some sickness that took over my life. I couldn't even lift a gallon of water let alone dumbbells and such. Beyond being sick, I have no reason why I haven't been to the gym in the past two-three weeks. I did realize something though.
The past two weekends have been devoted to helping people out. This has led to no time in the day for me and this is a problem. I always tell my girlfriend that we need to make time for ourselves both as individuals and together- and I've been neglecting that on both accounts. So I really have no excuses why I haven't been in the gym other than I put myself on the back burner.
Goal to self- get into the gym tomorrow right after work
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03-09-2011, 03:38 PM #18
I've come up with, from what I have read, a decent starter meal plan to get my diet on par again. Here is what I want to implement this weekend:
6am- wake up
6 egg whites
1 whole egg
1/2 cup oats
9am
chicken salad (light mayo used sparingly)
whole wheat bread
2 slices cheese
1230pm
4oz chicken
1/4 avocado
1 medium sweet potato
1/3 cup mixed veggies
4pm (preworkout)
48g protein- shake
1 apple
530pm- workout
7pm (post workout)
24g protein- shake
1/2 cup ground turkey
1/4 avocado
1/2 cup white rice
930pm
1 cup cottage cheese
handful berries
1030pm- bed
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03-14-2011, 05:40 PM #19
Well I did the impossible and got back to the gym tonight. It felt GREAT. I did a chest day...
Flat DB press
50x10x3 warmup
70x10x2
70x8x2
Incline DB press
45x8x4
Machine flyes
80x10x3
85x10x1
Dips
BWx8x3
BWx5x1
Jog 10mins 5mph
Still need to get to the grocery store. Hopefully tomorrow night I can tackle that and get my food ready for the week.
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03-15-2011, 03:30 PM #20
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03-18-2011, 03:56 PM #21
Shoulders
DB press warmup
30x10x3
DB press
45x10x4
DB front raise-seated
20x10x4
Skull crushers
65x10x4
Pull ups- assisted
110x10x4
Jog
10mins 5mph
Weight has seemed to drop a few in the past week. Probably a shock of getting back into the gym and some water weight being shed. I'm not going to weigh myself again until week 6 or something like that.
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03-19-2011, 01:57 PM #22
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03-21-2011, 02:18 PM #23
- Join Date: Oct 2008
- Location: Thornton, Pennsylvania, United States
- Age: 41
- Posts: 1,332
- Rep Power: 1727
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03-21-2011, 03:26 PM #24
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03-22-2011, 04:32 PM #25
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03-24-2011, 06:19 AM #26
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03-24-2011, 07:30 AM #27
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03-28-2011, 03:23 PM #28
Shoulders
DB press- warmup
35x10x3
DB press
50x10x5
DB raise- seated
20x10x4
Skull crushers
60x10x4
Pull ups
BW+110 assistedx10x4
Couldn't do cardio. Everyone and their mother was trying to do cardio. Once it warms up some I'll job outside or ride my mountain bike. Other than that it was a good workout!
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03-30-2011, 03:36 AM #29
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03-31-2011, 03:54 PM #30
Bench day:
DB press
50x10x3 warm up
70x10x4
70x9x1 shoulder is hurting (see below)
Incline DB press
60x10x4
Machine flyes
80x10x1
90x10x3
Dips
BWx10x4
I've had a chronic shoulder injury for the past 10 years or so. It is focused on the frontal portion of my shoulder. I've had an MRI to rule out the labrum and rotator cuff. The local orthopedic doctor who works on my father did an evaluation and came up with nothing. The pain occurs when I do a pressing movement like a bench press- BB or DB. Pain also occurs when I do incline presses- BB or DB. On the last couple of reps my shoulder will almost 'give out' and I lose all energy in that arm. I still to this day do not know what is wrong with me.
Weird part is, the pain doesn't occur when I do shoulder work like a DB military, DB raise, etc. I was talking to two reputable trainers at the gym. The one said to get a second opinion from a orthopedic doctor who specializes in shoulders. He said that since its recurring it could be bicep tendinitis that is getting impinged while doing the bench press movements. The other trainer said it could be my "AC" joint in my shoulder. I don't even know what that is but will do some google searching tonight!
So basically my training is being held back by this injury. I plan to get the shoulder re-evaluated by the specialized doctor and see what they say. Until then I will back the weight off some on the pressing movements. Hopefully it isn't anything too bad and I can rehabilitate it with some exercising.
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