Little background info for starting: Sixteen years old, 153 pounds, 5'6'', ~13% Bf.
After multiple attempts to cut off my stomach fat, I'm going to try and stick to it this time. I plan on tracking myself using this log as well as hoping it will help me stay motivated to accomplish my goal. My short term goal maybe 2-3 months is to lose all my stomach fat and my little bit of upper leg fat. I don't want to lose any more weight than i have to since I'm only at 153. Anyways here goes comments welcome.
Start date 8/13
Day 1 workout
Chest and Tri's
3 sets of Bench press
Chest Fly's
Crossovers
3sets pushups
skullcrushers
Tricep pulldowns
Abs 4 sets of 20 weighted crunches (25pds).
HIIT on treadmill 1 mile (1 minute sprints 7mph, 15 second breaks in between 5mph).
Stayed on my diet no cheats.
Overall I feel good and waiting for tomorrow Day 2 rotation (back bi's) and more Hiit.
good to see you so determined how about a look at your diet so we know what your putting in along with what your putting out.
repped go get um bro
Had GBS Jan 12 need to get down to 435lbs for the surgery to be safe
Jan 1st 2009 495lbs
Sep 29th 478lbs
Nov 9th 460lbs
Jan 18th 427lbs
March 20th 393lbs
Oct 1st 339lbs
Nov 19th 325lbs (-170lbs)
July/2012/ 300lbs even
Weightloss/Workout/Recomp Log
Dinner - Skinless + Boneless chicken breast grilled side of rice (~50 g protein)
Total protein intake ~192 grams. Any comments suggestions to this diet to help me reach my goal would be greatly appreciated.
Diet looks pretty good alot of bread but that is not always a bad thing. I don't see anything post workout that would be my only suggestion to have a good PWO meal or shake.
p.s. I love muscle milk it's the only thing I miss since going keto
Had GBS Jan 12 need to get down to 435lbs for the surgery to be safe
Jan 1st 2009 495lbs
Sep 29th 478lbs
Nov 9th 460lbs
Jan 18th 427lbs
March 20th 393lbs
Oct 1st 339lbs
Nov 19th 325lbs (-170lbs)
July/2012/ 300lbs even
Weightloss/Workout/Recomp Log
Yeah forgot to mention that the protein shake is usually pre-workout. Sometimes i swap meal 2 with meal 4 . That way i get the shake before i work out wether morning or late afternoon.
Got 10.5 hours of sleep so i was well rested for today. Woke up and my tri's and chest were sore as hell and i love it. Workout 2nd day (of 3). Just got a new bench and squat rack with adjustable bench (incline, straight, decline) all set up and ready to go. I cant wait till thursday so i can use it for squats. On target with diet no cheats.
Bi's
2 sets curls (1 set hammer)
2 sets curls with curl bar
Abs 4 sets 25 pd weighted crunches
Cardio Jogged one mile 5-6mph. A lot harder than i expected day after hIIt. Definitely the hardest part of the day thank God its over. Going to get my sisters digital camera so i can post up some startup pics.
Last edited by Dedicationiskey; 08-14-2007 at 01:51 PM.
Friggen lasagna.... Had some when i came home from work (9:45ish). I ate a decent amount its not too unhealthy, but i feel i threw away all my hard work today cause of it. Well i got Hiit tomorrow hopefully my body can handle it after a Hiit session and low intensity cardio session two days in a row.
Friggen lasagna.... Had some when i came home from work (9:45ish). I ate a decent amount its not too unhealthy, but i feel i threw away all my hard work today cause of it
ya these things will happen bro but the main thing is not to let it get to you, i remember every time i messed up i would think that i should just freakin give up cause its pointless and i messed up everything, but i learned to be able to move on and just learn on my mistakes, suggest you do the same, look at me lol i lost 8lb in a week and i did mess up a lil during, i just looked forward and moved on
It's Not a Diet ~ It's Not Exercise ~ It's a Lifestyle...
Follow my project here: http://forum.bodybuilding.com/showthread.php?t=135155091
^ thanks for the advice bro. Today is day three of my journey woke up and my back is sore from the deadlifts . I really want to go lift some weights but today is my off day (Mon, tue, thur, sat). I plan on doing Hiit on wed, fri, and sunday. I took some pictures ill upload em a little bit later.
Diet was junk today. Not going to let it effect me back on track tomorrow. Tomorrow shoulder and leg day can't wait to lift some weights, not looking forward to the treadmill though :P.
Little background info for starting: Sixteen years old, 153 pounds, 5'6'', ~13% Bf.
After multiple attempts to cut off my stomach fat, I'm going to try and stick to it this time. I plan on tracking myself using this log as well as hoping it will help me stay motivated to accomplish my goal. My short term goal maybe 2-3 months is to lose all my stomach fat and my little bit of upper leg fat. I don't want to lose any more weight than i have to since I'm only at 153. Anyways here goes comments welcome.
Start date 8/13
Day 1 workout
Chest and Tri's
3 sets of Bench press
Chest Fly's
Crossovers
3sets pushups
skullcrushers
Tricep pulldowns
Abs 4 sets of 20 weighted crunches (25pds).
HIIT on treadmill 1 mile (1 minute sprints 7mph, 15 second breaks in between 5mph).
Stayed on my diet no cheats.
Overall I feel good and waiting for tomorrow Day 2 rotation (back bi's) and more Hiit.
Edit: Starting at 18-20%,was way off in estimate.
Starting pic V
Life long Journey means excepting some bad days and not letting them get you down.
I started out here over a year ago and lots of people kept telling me I should be cutting more cals working out more cardio ect I tried and crashed went right off I got so overwhelmed then realized I don't have to race so now I am back smoth and steady down 58lbs for the year and slowly getting lighter.
I have days my willpower gives and I eat wedding cake or whatever. Oh well I start new the next day it will work you jsut stick with it and before you know it you will be seeing some crazy results bro
Had GBS Jan 12 need to get down to 435lbs for the surgery to be safe
Jan 1st 2009 495lbs
Sep 29th 478lbs
Nov 9th 460lbs
Jan 18th 427lbs
March 20th 393lbs
Oct 1st 339lbs
Nov 19th 325lbs (-170lbs)
July/2012/ 300lbs even
Weightloss/Workout/Recomp Log
Thanks for the support, your the only source i got on these forums lol. Yeah i only weight 153 but I'm at 18% bodyfat doesn't that seem strange? I know i shouldn't care about the numbers, am i overfat instead of overweight?
Life long Journey means excepting some bad days and not letting them get you down.
I started out here over a year ago and lots of people kept telling me I should be cutting more cals working out more cardio ect I tried and crashed went right off I got so overwhelmed then realized I don't have to race so now I am back smoth and steady down 58lbs for the year and slowly getting lighter.
I have days my willpower gives and I eat wedding cake or whatever. Oh well I start new the next day it will work you jsut stick with it and before you know it you will be seeing some crazy results bro
Yes finally got to hit the weights. Kind of weird i never wanted to lift so badly. Anyways i cant walk stairs or run at all, im sore as hell. Shoulders went well. Still got to jog a mile tonight dont know how im going to do it, since i have a hard time walking right now. Maybe i should rest today and start the cardio again tomorrow? I have come to realize i really enjoying lifting and wish i didn't have to run :P. Diet so far great not screwing myself over today.
Legs
Squats 3 sets 10 reps
Leg curls 3 sets 10
calf raises 3 sets 10
calf curls (Maybe right name?) 1 set 10
Shoulders
Lat raises 2 sets 10
military press (dumbbells) 3 sets 10
Another form of press 2 sets 10
Abs 50 (25 x 2) weighted crunches
50 (25 x 2) reverse crunches
Just finished my jog. after squats that mile was a battle and a ****ing half. I was about to give up half way through but i forced myself to finish, knowing I'm only cheating myself. Diet still good, I guess ill weigh myself tomorrow morning just for the hell of it.
Diet intact again. Just had a huge shake and I'm pumped to lift. After the squats i cant walk normally, and the stairs hurt a lot. If i can force the mile ill jog it we'll see. I weighed in this morning scale said 153 but i could care less its just a number. I'm thinking of taking a progress pic on my 14th day (2 weeks) =P.
Todays diet a little messed up due to waking up at 11 pm and having work at 11 30 . So it didn't go as planned, but at least not terrible health wise. No cardio or weights today. Got to step up my cardio tomorrow and monday then weights back on.
Week 1 pic updates. I know 1 week you wont see any/many differences but i was anxious to see if there were any changes. Heres my 2 new pics from 1 week in.
My starting pic is posted a couple posts above. comments welcome =P
Due to work and waking up at 11:30 i split my workout to legs only today. Usually its legs shoulder but didnt have a sufficient time to workout. Diet intact gunna go do Low intensity cardio for a mile.
Just did my cardio and im proud.Warmed up on bike .300 miles. Moved to treadmill Hiit 7mph for .100miles in between 4mph for .025miles for 13 minutes. Ran an extra .250 for the hell of it =D. I'm actually starting to not mind the treadmill. it feels good to have sweat dripping from my face and neck. Im really starting to enjoy taking care of myself and not eating ****. I've been fighting off the junk and not wasting my workout for a stupid piece of chocolate. Tonight for a snack i had a huge salad instead of eating some of the bacon my mom cooked. Sorry for rant im just feeling good. 11 days in and sticking with it. Cant wait for week 2 update pic.
Update yesterday's diet wasn't the cleanist but also not the worst. I did do a leg day and my legs are quite sore again. Today i had like a cheat day cause i had work with 8 hours with my dad so we eat w/e is around and then another 4 hour shift at regular work. Back on track tomorrow with diet and lifting/cardio. Plan on chest tri and some treadmill.
Last edited by Dedicationiskey; 08-24-2007 at 09:45 AM.
Diet in tact so far today. Chest tri day went ok. I figured out my form on the bench was incorrect. I used to when i had the weight allow my wrists to bend back towards my shoulders instead of keeping my knuckles pointed toward the ceiling. Treadmill was actually not bad. Hiit (7mp .100 miles .25 miles at 4mph back and forth). Monday ill post up another pic update.
Had some cheats tonight (bag of doritos). decided to not post up another pic on monday. Too many messed up days and not a lot of workin out this week. Going to tweak my cardio a bit.Aiming for Monday Tuesday Thursday Friday low intensity cardio. Wed and Sat Hiit.
Yesterdays diet was pretty clean, no workout off day ={. Todays diet is going well and its my rest day from cardio and lifting so nothing today. Can't wait for tomorrow lifting (back and bi). Good news i hopped on the scale this morning and im at exactly 150. Thats a 3 pound loss in 13 days. I'm not sure if its water weight or not, but still makes me feel good.
Thanks bro i feel like im writing/talkin to myself in this journal. Anyways tonight stayed on track with diet did Hiit cause i was being a lazy ass yesterday so i did my sat cardio today. Feeling really good after that session. Also did ab workouts.
Diet good so far. Back and bi completed. Feel good now. Doing my cardio later tonight cause i got work now =\. Ill throw up another pic i, why the hell not.
Two weeks in pic. Starting pic in above posts.
Last edited by Dedicationiskey; 08-27-2007 at 04:07 PM.
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. That way i get the shake before i work out wether morning or late afternoon.
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