Adams training thread

[adamgamz]

Hey all, well last year January 06 I set a new years resolution, I came out of the gates eating clean, doing cardio, and hitting the weights, I started out about 28% bodyfat, 240 lbs, by April 06 I was down to 212lbs and 17% bodyfat.

By May I had gotten involved with with high risk day trading, Needless to say it was a mistake, I lost a large amount of money and felt depressed, It was a very unhealthy time from May 06- Nov 06 as I was addicted to my computer screen, finally in November I cut my losses and quit.

Its now been nearly a year since I quit the gym, I need to pick myself back up and get back on track so here goes. The good news is I still ate somewhat ok after I quit, so I only gained back 18 lbs. I'm now starting at 229.5 lbs and 23% bodyfat. I'm following a strict diet of 2400 calories, 323 P, 128 C, and 61F. I'm doing cardio 5 days per week @ 48 min durations and spending 4 days lifting. Chest Tri, Back Bi, Shoulders, and Legs. I'll keep the posts coming as I make progress. Hope to pick up where I left off.

Adam

[ChocoChick]

Welcome.

[Tifflex]

Welcome to journalling. It is really nice to be able to see improvements over time. Good Luck with your goals!

[jtroster]

Welcome.

[adamgamz]

Thanks, so far so good. I did 4 50 min sessions of cardio this week and hit the Gym two days on weights so far, I have two more weight training days left and 1 more cardio day, going to take an eat day on Sunday. I've dropped 4.5 lbs and 1/2 inch of my gut already, the first week or two I always seem to drop the most weight as I'm losing water weight etc.. I plan to see no more than 2lbs per week after the 1st week or two. If it comes off quicker I need to up the calories. I've been on the BBQ grilling up chicken, Mahi, and Steak. I'm feeling so much more energetic and better already, only on day 4 now.

[adamgamz]

I figure I'll throw a couple of pics up to track progress.

[Bob45]

Hi Adam. You come back at it full force. You have a lot of muscle there. Lean out and you will look great! It looks like you have a good plan.

[adamgamz]

Thanks Bob... yes I want to pick up where I left off last year. Looking forward to the next few months.

[ChocoChick]

You've got a nice base to build on. Good luck with your goals!

[mom24boys]

You've got a nice base to build on. Good luck with your goals!

I agree and welcome

[adamgamz]

Thanks for checking out my thread, Well tomorrow is the last day of week 1 for me. Feeling really good and stuck to my diet this week perfectly. I'll probably do bodyfat and pictures every two weeks. Today was shoulders and traps day. Felt good, I recently switched over to dumbbells, I used to use barbell's for everything.. bench, shoulders, incline, decline. However I feel like dumb bells are working better. I read Layne's feelings on dumbbells so I thought I would focus more on them and I'm glad I did.

[jmc53]

Welcome to journaling, and good luck with your goals.

[adamgamz]

Thanks man, I've trained hard this week, ate perfect, did 5 days of cardio 50 min per day and 4 days in the weight room. On Monday I finished cardio at 70rpm's and was gassed at the end, however by Friday I was finishing strong at 80 rpms and not so gassed at the same level. I'm pumped up to start week 2 tomorrow!

[namtrag]

Adam

Speaking as someone who is down 40lbs so far, you are gonna look awesome! I can already see a great physique there, and it's just going to get better as you get the fat off!

Keep it up, and keep posting, it works!

[adamgamz]

Adam

Speaking as someone who is down 40lbs so far, you are gonna look awesome! I can already see a great physique there, and it's just going to get better as you get the fat off!

Keep it up, and keep posting, it works!

Thanks for the compliments, it motivates me even more. I'm not stopping, I've never had a 6 pack or abs before and it's something I've always wanted.

[namtrag]

You sound like someone else I know (me)....

I have never seen abs or a 6 pack either. I will though and not too long from now.

40 down, probably 15 more to see abs.

I started about where you are right now. I am 5'8 1/2" and I was 234lbs on Labor Day.

If you can get through the first month, you are home free.

PM me if you need anything, my friend!

[adamgamz]

You sound like someone else I know (me)....

I have never seen abs or a 6 pack either. I will though and not too long from now.

40 down, probably 15 more to see abs.

I started about where you are right now. I am 5'8 1/2" and I was 234lbs on Labor Day.

If you can get through the first month, you are home free.

PM me if you need anything, my friend!

I'll be watching for you to get down those 15lbs, I'm glad to see someone else starting from about the same place, things are coming off quick, I weighed in a 224.5 today and lost 3/4" off my belly already, I work hard for 48 min on cardio, once I warm up my heart rate gets up to 170 pretty quick, I finish off hard at a max HR of 185 BPM. I know what people say, low intensity is the way to go, but I tried that last year.. it didn't work for me. I burn approx 800 calories on cardio 5 days per week and probably another 300 or so lifting weights, I eat about 2400 calories per day. I'm still keeping my strength, I did one arm rows yesterday with 120's and Lat pull downs with 230, standing curls with 60's and T bar rows with 180lbs (4 plates on the end of a bench bar stuck in the corner of the wall with a lat pull down handle.) I figure anouther 6 weeks and I'll be back to 212 lbs, the place where I was when I quit last year. Its boating season again here in Florida so I need to whip myself into shape, we do alot of boating / Jet skiing with friends, last Sunday on my eat day I had about 12 beers (bud light) I need to bring captain and doet coke next time. My wife is my workout partner, last year she got down to 16% bodyfat and was very strong for 5'6 130, so we are both hitting this hard now. Two more days and week 2 is done!