Saint Mike's "Saving my life" Journal

[Saint Mike]

Well, I decided I may as well go ahead and make this into a journal... Just seems like the thing to do.

I had my first session with the trainer yesterday afternoon. He gave me the following breakdown:

Weight: 369lbs
Neck: 19"
Chest: 56"
Bicep: 16"
Forearm: 13"
Waist: 55"
Hips: 62"
Thigh: 28"
Calf: 20"

Body Fat: 33.6%
Fat mass: 124lbs
Lean mass: 245lbs

He also walked me through some machines that he wants me to start on. After that, he jumped on an eliptical machine next to mine and he showed me what that was all about.

DAMN!!! 5 minutes on that thing and my legs were like..."What the hell have you done to me?!?!?!"

Finished up the rest of my cardio on a tread mill. I am trying to do 1 hour of cardio a day. First the eliptical for as long as I can go, and then over to the tread mill. Hopefully one day I'll be able to do the whole 60min on the eliptical.

All in all I thing this is the beginning of something great. I'm actually looking forward to going back today. My next session with the trainer will be in a week.

At this session he will give me some sample menus. For now, he told me to try and keep it around 2500 cals. I've also started taking a multivitamin and lipotropics.

Mike

[Hotmoltenlava]

Congratulations Saint Mike! This is just one more step of many to change your life. Public logs create accountablility. Accountability is a powerful motivator. Feel free to stop by the cutting contest thread. There is plenty of motivation to go 'round there as well. Start taking monthly pics of yourself. They will be painful to see at first, but will serve you well in a few months when you see how far you've come. Check mine out in my sig. I've gone from 35% body fat to under 20% in about 7 months. You can do it, too.

I'll be stopping by to see your progress.

**subscribed**

Have a good one.

[TheKansan]

Well, I decided I may as well go ahead and make this into a journal... Just seems like the thing to do.

I had my first session with the trainer yesterday afternoon. He gave me the following breakdown:

Weight: 369lbs
Neck: 19"
Chest: 56"
Bicep: 16"
Forearm: 13"
Waist: 55"
Hips: 62"
Thigh: 28"
Calf: 20"

Body Fat: 32.6%
Fat mass: 124lbs
Lean mass: 245lbs

He also walked me through some machines that he wants me to start on. After that, he jumped on an eliptical machine next to mine and he showed me what that was all about.

DAMN!!! 5 minutes on that thing and my legs were like..."What the hell have you done to me?!?!?!"

Finished up the rest of my cardio on a tread mill. I am trying to do 1 hour of cardio a day. First the eliptical for as long as I can go, and then over to the tread mill. Hopefully one day I'll be able to do the whole 60min on the eliptical.

All in all I thing this is the beginning of something great. I'm actually looking forward to going back today. My next session with the trainer will be in a week.

At this session he will give me some sample menus. For now, he told me to try and keep it around 2500 cals. I've also started taking a multivitamin and lipotropics.

Mike

Hey Mike, sounds like you are on the road to success. I notice that for your size you have a very high amount of lean muscle. Thats a good thing, you must already be into lifting. Aside from the cardio, what do you do for lifting in your workout?

Whatever happens good luck. Do whatever you have to do to get yourself where you want to be.

[Saint Mike]

I notice that for your size you have a very high amount of lean muscle. Thats a good thing, you must already be into lifting. Aside from the cardio, what do you do for lifting in your workout?

Actually I have not been lifting. That starts today.

The way he explained it is that the lean mass is not only muscle, but also bone, internal organs, etc. Anything that isn't fat mass.

[Hotmoltenlava]

Actually I have not been lifting. That starts today.

The way he explained it is that the lean mass is not only muscle, but also bone, internal organs, etc. Anything that isn't fat mass.

Hmmmmm......How did your trainer measure your body fat? I am not doubting the figure he came up with, just skeptical. At your height and weight, you'd have to be extremely built in order to have 245lbs Lean Body Mass. That would mean if you got down to 300lbs, without losing any muscle mass, you'd be about 20% body fat. One of two things is correct. Either you have incredible....I mean NFL starting lineman type genetics.....or your trainer didn't calculate correctly. In the grand scheme, it means nothing. Just move forward and bust your ass.

Have a good one.

[Saint Mike]

He used Skyndex Calipers and took measurements at the following locations:

Bicep
Tricep
Subscapula
Iliac crest

The percentage was automaticly calculated by the calipers after the fourth measurement.

[Hotmoltenlava]

He used Skyndex Calipers and took measurements at the following locations:

Bicep
Tricep
Subscapula
Iliac crest

Excellent! Well....you are certainly blessed with some good genetics. Shed that fat and you are going to be a force to be dealt with. Having that much LBM will certainly help in burning fat.

Good luck!

[Saint Mike]

Hey all...

I'm about to head out for the gym. I have chosen from a list of exercises he gave me to start out with. Does this sound OK for a full body routine:

Hack Squats
Seated Leg Curls
Chest Press
Seated Fly
Tricep Extentions
Bicep Curls
Seated Row (Straight Back)
Lat Pulldowns (Front)

Tell me what you think.

[Saint Mike]

Alright...Here are the notes from my first workout. A lot of it was trying to feel out what weight was right for me.

The gym has machines by Free Motion and Matrix. I have noted the type of machine that was used for each. FM and Mx

Began the workout with a 10 minute warmup on the treadmill.


FM Squats 60/15 - 70/15 - 80/15

Mx Seated Leg Curls 60/15 - 75/15 - 80/15

Mx Chest Press 85/15 - 85/15 - 90/15

Mx Seated Fly 55/15 - 70/15 - 80/15

Mx Tricep Extentions 30/15 - 30/15 - 30/15

FM Bicep Curls 20/15 - 25/15 - 30/15

Mx Seated Row (straight back) 70/15 - 70/15 - 75/15

Mx Lat Pulldowns (front) 55/15 - 70/15 - 70/15


After working out I did 20 minutes on a stationary bike followed by 20 minutes on the treadmill. Grade 4% Speed 3mph

[phabphour20]

Began the workout with a 10 minute warmup on the treadmill.


GZ Hack Squats 60/15 - 70/15 - 80/15

Mx Seated Leg Curls 60/15 - 75/15 - 80/15

Mx Chest Press 85/15 - 85/15 - 90/15

Mx Seated Fly 55/15 - 70/15 - 80/15

Mx Tricep Extentions 30/15 - 30/15 - 30/15

GZ Bicep Curls 20/15 - 25/15 - 30/15

Mx Seated Row (straight back) 70/15 - 70/15 - 75/15

Mx Lat Pulldowns (front) 55/15 - 70/15 - 70/15


After working out I did 20 minutes on a stationary bike followed by 20 minutes on the treadmill. Grade 4% Speed 3mph

Nice bro. Good work out. You will probably be sore tomorrow, and the next day, but that sore is the best feeling you have had in a while.

Keep up the good work. Remember, intensity is important. Work hard and the weight will fall off.

[TheKansan]

You must be very strong naturally. Personally I have only about 200 pounds of lean muscle mass.

[cawiau]

No offense, but if you said that you only started working out today or yesterday...it is not likely that those numbers are correct. Not it really matters at this point.

You had a nice workout today.
I would suggest keeping your cardio between 30-45 minutes...1 hour is a little too extreme in my tast, but that is just me.

Keep up the good work!

[cornwallus]

I also doubt you have 245 pounds of lean mass, maybe take some pics?,

HOWEVER it doesn't matter where you start, you WILL save your life, and it's all worth it, I'll be reading along!!

[heathershubby]

subscribed good to see you doing it the right way bro

[Saint Mike]

Well, as far as the numbers go, he will take them again in a month. We'll know for sure then if they were accurate or not.

DAMN!!! I am feeling it today. Especially in the quads and chest. Although it hurts I have to be honest. IT FEELS GREAT!!! I feel more "alive" this morning than I have in a long time, If that makes sense.

I know the path I have chosen will not be an easy one. Then again, nothing worth it ever is.

Peace,
Mike

[phabphour20]

Well, as far as the numbers go, he will take them again in a month. We'll know for sure then if they were accurate or not.

DAMN!!! I am feeling it today. Especially in the quads and chest. Although it hurts I have to be honest. IT FEELS GREAT!!! I feel more "alive" this morning than I have in a long time, If that makes sense.

I know the path I have chosen will not be an easy one. Then again, nothing worth it ever is.

Peace,
Mike

I told you man. It is a good pain. Just work through it. I like how when doing some new form of exercise, or a sport I haven't played in a while, I get sore in a place where I didn't even know muscle existed.

It is not easy man, but it does get easier the more you do it. Get a routine, get into a rhythm and you'll be there before you know it.

Keep up the good work!

[TheKansan]

I remember when I started doing squats. Felt like I couldn't walk for the next few days. Funny thing was that I had just done sissy squats with 50 pounds. Now I am doing zercher squats with over 200 pounds and feel a lot less DOMS.

Anyway, good luck to you.

[Hotmoltenlava]

I know the path I have chosen will not be an easy one. Then again, nothing worth it ever is.

You said it, brother!

Don't even think about jumping off the wagon this weekend. Jump on here and tell us how much it sucks to back away from the buffet at your friends' or family's backyard BBQ. Don't blow it. You took a stand, now stick with it.

Have a good weekend!

[cawiau]

Well, as far as the numbers go, he will take them again in a month. We'll know for sure then if they were accurate or not.

DAMN!!! I am feeling it today. Especially in the quads and chest. Although it hurts I have to be honest. IT FEELS GREAT!!! I feel more "alive" this morning than I have in a long time, If that makes sense.

I know the path I have chosen will not be an easy one. Then again, nothing worth it ever is.

Peace,
Mike

The first steps are always the hardest one.
Try to stick to your guns for the next 3 months, after that it will all be a breeze.

[Saint Mike]

Well, I brought my son to my mother's house yesterday so I couldn't hit the gym for my cardio. I ended up getting my cardio from a brisk 40min walk in the good old Louisiana sun.

It'll be back to the gym today for me.

[Saint Mike]

OK guys I'm back. Did more cardio on Saturday. Went to the local track and walk/jogged 2 miles. I walked on the straightaways and jogged around the turns. Man..by the eighth lap I was ready for it to be over!!! Quite hot out there today!! (and that was mid morning)

Here's my diet plan for what it's worth.

Meal 1

1 cup oats
1.5 cups 1% milk

450 calories
9.75 grams fat
72 grams carbs
22 grams protein
4 grams dietary fiber

Meal 2

1 cup 1% milk
1 scoops ON whey (Strawberry)
2 cups frozen strawberries
1 pack Nature Valley granola bars

490 calories
9.5 grams fat
56 grams carbs
36 grams protein
5 grams dietary fiber

Meal 3

2 slices Rye bread
4 oz light tuna in water (drained)
mustard
1 golden delicious apple

340 calories
4 grams fat
52 grams carbs
28 grams protein
7 grams dietary fiber

Meal 4

16 oz V-8 low sodium
6 oz baby carrots (raw)
2 oz string cheese

316 calories
8 grams fat
31 grams carbs
17 grams protein
6 grams dietary fiber

Meal 5

4 oz chicken breast
1 cup brown rice
1.5 cups cooked spinach

471 calories
5.75 grams fat
49.7 grams carbs
32 grams protein
6.5 grams dietary fiber

Totals for Day

Calories 2067

Fat 37 grams (8.55%)

Carbs 260.7 grams (60.25%)

Protein 135 grams (31.2%)

Dietary Fiber 28.5 grams

Maybe if I'm feeling hungry toward bed time, or just need a snack, I can work in some 2% cottage cheese. What do you think?


Catch ya later,
Mike

[Saint Mike]

Well guys, I had my second session with the trainer tonight.

All I can say is WTF?!?!

It has been 1 week and I have put on 7 pounds. I don't get it. I have been eating right and exercising regularly but I've gained!

Any Ideas?!

[cornwallus]

Well guys, I had my second session with the trainer tonight.

All I can say is WTF?!?!

It has been 1 week and I have put on 7 pounds. I don't get it. I have been eating right and exercising regularly but I've gained!

Any Ideas?!

too many carbs champ!, 60% is way high, Try 40-45% and up the protein, Cardio DAILY, eat about 2000, you'll lose fat, I assure you

[cawiau]

too many carbs champ!, 60% is way high, Try 40-45% and up the protein, Cardio DAILY, eat about 2000, you'll lose fat, I assure you

Exactly
Try 45% Protein / 35% Carb / 20% fat.
Also, need to up the exercise...you don't need a trainer each time. Try a 3 day full body split and also try to do cardio at least 4 times a week.

[Hotmoltenlava]

Well guys, I had my second session with the trainer tonight.

All I can say is WTF?!?!

It has been 1 week and I have put on 7 pounds. I don't get it. I have been eating right and exercising regularly but I've gained!

Any Ideas?!

Don't get discouraged. It is going to be like this for a while. Sometimes it's 2 steps forward, 1 step back. Sometimes it's 2 steps back and 1 forward. Just keep fighting and take the advice above. Trial and error is the key. If you don't like the results, change the routine. There is a solution, you just need to find it. Don't give up!

Have a good one.

[cawiau]

Hey Saint Mike hope you did not give up.
Hang in there bro!

Calories 2067
Fat 37 grams (8.55%)
Carbs 260.7 grams (60.25%)
Protein 135 grams (31.2%)

Calories intake might be to low, but not sure. I am 300 lbs and My calorie intake is between 2300-2500.
Fat--> 8% is way to low. Don't go with the ida that fat is bad for you. You body needs fat. You need good fat.
Carbs -> 60% is definitely way to much. Need to lower it to at least 40 or 35%.
Protein -> That is the one you want high. Keep it at 40 or 45% .

Good luck!

[Saint Mike]

Hey Saint Mike hope you did not give up.
Hang in there bro!

No way man... I'm not quitting.

This has been the strangest week. I had rounded my weight numbers in the previous posts. Now I'm going to put them to the nearest tenth.

On 6/13 I had a starting weight of 368.8

On 6/19 I had gained almost 8 pounds and was at 376.6

On 6/21 I am (as of this post) down 10.2 pounds to 366.4

I understand that water weight can fluctuate throughout the day, but c'mon. Almost 20 pounds of swing in 9 days?!?!

Seriously?!?!

[Saint Mike]

Hey guys and gals,

I'm holding steady at 368...

I am going to have to start fresh tomorrow. I have been dealing with a death in the family for the past 4 days. I am utterly amazed that I have not gained weight.

I think the funeral today reinforced my will to get fit and survive. I will continue to keep you all posted on my progress. I will also post my new diet. I realized that I had way to many carbs and not enought fats.

Anyway, I'll talk with you all later.

Peace,
Mike

[chrischap01]

sorry about your loss

[Druluv75]

Good Luck on your journey, Please do not worry about your scale weight. If you are lifting weight, you can easily gain muscle because you are just starting out. Try to read and research everything about weight training and nutrition. Remember nutrition is 85% of your journey. I didn't see any supplements lists, but I recommend a good multi-vitamin, and EFA supplement. It is is possible that to be 245lbs lean mass, it just a lot fat on top of it. Thats how powerful insulin is. You can gain lean mass without lifting weights. Just don't go crazy, you have a lot of muscle on you body, don't lose on the treadmill.