Fat man's road to 10% BF

[Canucky]

Last time I checked my BF % was at 33%. I currently (on last weigh in) weigh 276lbs.

No exercise today, sprained my right calf yesterday from over working cardio.

Hopefully back on exercising track by tomorrow.

Also will have a Meal/Food by food of what I eat each and how much of it every day, also will include how my exercise for the day.

I am trying to keep my self fully motivated, and will let NOTHING stop me, I dont care if it takes a year, I will reach the 10% goal without hicups, I am DETERMINED.

Cardio, cardio, cardio!

Weights after my medical checkup for my messed up rest (messed it up doing i believe bench press back in november, and it hurts like CRAZY lifting more then about 20 lbs with it)

[Canucky]

This post will also be my week by week progress (in numbers)
So I have another weigh in today and will begin a new sig for week 2 after that (today editing day is Monday May 20th, 2005.)

Week 1 (May 23rd to 29th)
Tuesday 276lbs
-Ate like **** today, cardio 40 mins, 25 mins full body, 15 mins treadmill
Wednesday - Ate good, Full body 25mins, 15 mins stepper
Thursday - Eating good so far, 50 mins full body, 30 mins stepper, 10 mins treadmill
Firday - Ate Perfectly, by the book, no cardio, right calf injured
Saturday - Ate 70% well, no cardio
Sunday - Ate very well, no cardio again (hopefully tomorrow)

Sunday *May 29th
(no workout yet, right calf still sore, hopefully better for tomorrow)

Breakfast:
4 eggs (4 egg whites, 1 yolk)
Glass Milk (1%)
Brocolli (1/2 cup, steamed)


Snack:
Some meat matties (small 2 peices)

Lunch:
Meat matties (6, small ones, they are thing, and about half a size of a store bought hamburger patty)
Cabbage Soup
Saugge (4, breakfast kind)

Snack:
1/3 cup youghourt
Lettuce/Cucumber, about 1 and 1/2 bowl

Dinner:
Meat Patties again (6 )
Cabbage Soup
Protein Bar

Snack:
Small glass of light Iced Tea
Protein Bar

[HeX]

Good luck!

[Brego]

good luck, and keep up with this journal. It will take a bit to get people to respond consistently but a journal will help you big time in reaching your goals. Again, good luck

[Canucky]

Thanks a lot guys! I need all the motivation and support I can get! I have set this thread as my homepage and will hopefully update it every day.

[tbach]

Don't know where you live, but my answer to cardio workout has been biking. I rediscovered it about 2 years ago. Having spent several months of consistent treadmill work, my legs were ready. Started with short rides around the neighborhood. Then purchased a bike rack so I could drive to the beach to bike - there's a great bike trail next to the beach where I live. Now I ride the bike from my house to the beach and then back - 25 miles round trip - almost every day. It's almost 2 hours of intense cardio, and I love every moment. It just isn't the same on a stationary bike, but on rainy days or on days when I don't have the time for real bike ride, it works.

My wakeup call was a couple of heart attacks almost 3 years ago. My life changed after that. It took close to 18 months, but I lost 65 pounds by changing my diet, cutting my portions down and eating every 2-3 hours to keep the metabolism fire burning. At the same time, I consistently exercised - treadmill, brisk walking, biking, lap swimming and then free weight training. Although I started doing it for health reasons, it has gone far beyond. Apparently I've become addicted to the endorphines released by exercise - so much so that it's hard to be around me if I haven't been able to do something active during the day. Physically and emotionally, I feel better than I ever have.

Keep working toward your goal - it will take time, and there will be setbacks, but you can do it! Best of luck to you.

[zcsmith]

Hey Canucky - What are the nutritional facts on these "meat matties' that you eat?

[sword chucks]

Good luck bra I know u can do it :P

Originally Posted by Canucky

I am trying to keep my self fully motivated, and will let NOTHING stop me, I dont care if it takes a year, I will reach the 10% goal without hicups, I am DETERMINED.

Next time u want a pizza or something read this sentence

[MissPedicure]

Originally Posted by tbach

My wakeup call was a couple of heart attacks almost 3 years ago. My life changed after that. It took close to 18 months, but I lost 65 pounds by changing my diet, cutting my portions down and eating every 2-3 hours to keep the metabolism fire burning.

Morning TBach

May I ask how many calories you were eating to lose that kind of weight? Did you even count calories?

Canucky

I know you can do this! Just keep your eye on the ball!

[Canucky]

Originally Posted by zcsmith

Hey Canucky - What are the nutritional facts on these "meat matties' that you eat?

They are made from lean turkey meat and they are baked (my mom makes them from ground lean turkey meat, it doesnt have the nutritional label on the ground meat. (Also has little bits of tomatoe and coriander in it as well)

So far for today:

Breakfast:
Omlet (3 egg, 3 whites, 1 yolk)
w/tbpn ketchup
w/greek feta (Low Fat) (has same nutritional value as cottage cheese, actually EXACT same)

Lunch:
2 Bowls Salad
Consisted of the following:
Carrots (1/2 " pieces -7)
Lecctuce (1 cup worth appox.)
Brocolli (9 pieces)
Cucumber (1/2 cup)
1/3 cup Greek Feta (Low fat, same nutritional value as cottage cheese)
125g White Tuna

Snack:
30 pieces of pumpkin seeds (unshelled, very tiny)
4 almonds (2 were roasted)
(thats all that was available)

Dinner:
Chicken Breast (1 and a 1/2)
1/2 cup of rice with peas (I know I shouldnt have had this!)

Snack 1:
Banana
3/4 Chicken Breast

Snack 2:
1 1/2 cookie (bad, regret it now)
1/2 bowl lean minced turkey
banana

[Canucky]

Originally Posted by MissPedicure

Morning TBach

May I ask how many calories you were eating to lose that kind of weight? Did you even count calories?

Canucky

I know you can do this! Just keep your eye on the ball!

No didnt count calories, I should get that figured out, but my meals are smaller than before, hmm, time to more research tonight...

[Canucky]

Tuesday May 31st, 2005

Breakfast (its about 8:30am right now, and I'm getting leaving to work in 2 mins, so I thought I would have enough time to update this first)

Breakfast:
Omlet - 3 eggs, (3 whites, 1 yolk)
4 Breakfast Sausages

Lunch (12:30):
Salad (2 bowls) consisted of:
Carrots
Cucumbers
Tomatoe
Brocolli
Lettuce
1.5 tbspn feta low fat
125g White Tuna
6 almonds 4 were roasted
1 pumpkin seed

Dinner:
6 Meat patties (turkey lean)
1 slice of bread

Snack1:
Banana

Snack2:
1 Meat Pattie (same as above)
1 strawberrie

[MissPedicure]

Originally Posted by Canucky

No didnt count calories, I should get that figured out, but my meals are smaller than before, hmm, time to more research tonight...

Canucky,

I don't know much about nothin' here, but someone was kind enough to recommend a link to me that I have found VERY beneficial. It is www.fitday.com You enter the foods you eat and it calculates all the "stuff" for you. You can also enter workouts and such. It gives you reports and all kinds of interesting things.

Guess what??? It is all FREE!!! The site is like a broken drum - YOU CAN'T BEAT IT!!! (soft smile)

[Canucky]

Originally Posted by MissPedicure

Canucky,

I don't know much about nothin' here, but someone was kind enough to recommend a link to me that I have found VERY beneficial. It is www.fitday.com You enter the foods you eat and it calculates all the "stuff" for you. You can also enter workouts and such. It gives you reports and all kinds of interesting things.

Guess what??? It is all FREE!!! The site is like a broken drum - YOU CAN'T BEAT IT!!! (soft smile)

Thanks a lot! really appreciate this! It will be great now to have the exact calories of everything i eat!

BTW went to weigh my self in today (after workout) but 272lbs now =)

[sword chucks]

Nice job so far Canucky! 4lbs is a big loss man!

[Brego]

Originally Posted by MissPedicure

Canucky,

I don't know much about nothin' here, but someone was kind enough to recommend a link to me that I have found VERY beneficial. It is www.fitday.com You enter the foods you eat and it calculates all the "stuff" for you. You can also enter workouts and such. It gives you reports and all kinds of interesting things.

Guess what??? It is all FREE!!! The site is like a broken drum - YOU CAN'T BEAT IT!!! (soft smile)

Fitday is the greatest thing in the world. I use it everyday. I STRONGLY suggest you follow her advice and use it.

[Canucky]

Wednesday, June 1st, 2005

Breakfast:
1 Omlet - 3 eggs, (3 whites, 1 yolk)

Snack:
1/2 Strawberry
1 meat patty

Lunch:
2.5 bowls salad:
-brocolli (about a cup full)
-Lettuce (about cup)
-Small round tomatoes (10 - 12)
-Carrots (cut about 1/2" thick about pieces)
-cucumber (about 10 small slices in half, so basically 5 slices)
1tbpn ranch dressing (to put on brocolli, I need to buy the fat free kind) - 60 Cal, 6g fat <-- Vey bad, WONT take this again
Chicken Breast pieces on salad about 1/2 breast worth
1/2 a strawberry

Snack:
2 roasted almonds
2 pumpkin seeds
2 figs

Snack:
White Tuna in oil - 125g

Post workout snack:
1 meat pattie

Snack:
1 Meat Pattie
1/2 atkin bar (oatmeal)
1 banana

[MissPedicure]

I am glad to finally be able to help someone here. So many have helped me and I am lucky to have stumbled on to this site.

Keep up the good work!

[IronBear04]

Something you might want to take into consideration is also a 3 day a week lifting split. Although I was on one (5 day split) during my progession from 290 pounds to 185 at the end of last summer.. I lost alot of muscle with the excess cardio. Try to find yourself a good balance and trust me in a years time you will be more than satisfied with the results, just gotta keep at it-
Bear

[Brego]

yeah I was going to ask if you were doing any sort of weight training.. you should

[Canucky]

about the weight training, I always used to do weight training (from grade 10 - last year, so basically 3 years) but back in November, while bench pressing, I injured my left wrist and it gives very sharp and consistent pain when lifting more then about 20lbs. I have a doctors appointment for late this week (friday).

[Canucky]

Intake for June 2nd
Breakfast:
1/2 glass Orange Juice (fresh squeezed)
Omlet (3 eggs, 1 yolk used)

Snack:
10 pumpkin seeds
4 roasted almonds

Lunch:
Salad which consisted of:
--->Chicken breast
--->15 small tomatoes
--->12 small carrot halves (actually 4 were full, these are those baby carrots)
--->12 pieces of cucumber (basically slices which were then cut in half)
--->also lettuce (dont know exact amount)

Snack:
15 pumpkin seeds

Dinner (currently eating as I type this):
About 1 cup of indian food called "gobe" basically consists of calliflower and potator with some seasoning (will get EXACT ingredients and post them)
1 meat pattie

Snack1:
Ground lean beef about 3/4 cup

Snack2:
Banana
1/4 tomatoe
1 meat pattie (lean turkey)

[Canucky]

June 3rd, 2005

Hello, time to go to work, but able to squeeze in my breakfast here:

Breakfast:
Omlet (3 eggs, 1 yolk)
1/2 glass FRESH orange juice

Snack:
1, 1/2 cup Cottage cheese
1 tbspn low fat feta

Lunch:
2 bowl salad same as yesterdays (but one WHOLE tomatoe this time)

Snack:
Chicken (about 1 cup worth, breast, curried in clarified butter, i drained all the liquid out of mine)

Dinner: (THIS WAS BAD)
1, 1/2 MEAT NAN (baked kinda like pita bread but thinner, with meat stuffing
1, 1/2 diet pepsi

My dinner turned out EXTREMELY bad today, but I wont let it slow me or keep me down, I will continue tomorrow. Also there was no cardio today because I worked 9 - 5, and then right from 5 to about now (which is approx 10:30) had to drive into the city and run some errands with my mom (this is also the reason my dinner was bad today)

[Brego]

Diet and everything is looking good.

[Canucky]

Originally Posted by Brego

Diet and everything is looking good.

Thanks

Unfortunetly I did bad on my dinner today, but will not let it slow me down!

[Canucky]

(PASTING MY SIG HERE COULDNT FIT IN SIG FULLY)
Tuesday - Ate well, Cardio 45 mins - 25 mins elliptical (aka full body), 20 mins stepper
Wednesday - Ate well, cardio 45mins - 25 mins elliptical (aka full body), 20 mins stepper
Thursday - Eating well, 45 mins cardio - 25 mins elliptical, 20 mins stepper
Friday - Ate semi well (bad dinner) - no exercise today unfortunetly


And now onto my intake for the day
Saturday June 4th, 2005

Breakfast:
1 omlet (3 eggs, 1 yolk)
2/1tbspn low fat feta in there
1 boiled egg

Snack:
1/2 cup Cottage Cheese (pressed one)
1 tbspn low fat feta

Lunch:
125g White Tuna

Snack:
3/4 cup of Cottage cheese
1 1/2 tbspn Low Fat Feta

Dinnner:
Banana

Also 1/2 a henieken beer, (it was actually LESS than half) <-- what happened was I agreed to go to a bar with a couple of my friends and I told them I'm not drinking, so I was driving. So my friends like "PLEASE JUST ONE" I said no, but he bought me one anyways, so I just drank half of it and said I feel like puking so he took the rest

[Canucky]

BTW everyone I have decided to start posting pictures once a month comparing my first pic to that months, so my first pics will be coming up at the end of this month. I was a little reluctant to post my picture on the internet but I decided I will edit it to take out my face, and maybe surroundings.

[Canucky]

Sunday June 5th, 2005

Its 3:00 am I was hungry so I ate:

Snack(3:00am):
1/2 bowl cottage cheese
1 tbspn low fat feta

Breakfast(11:30am):
Omlet (3 egg, 1 yolk)
5 breakfast sausages
fresh orange juice

Snack:
Banana
2 cherries

Lunch:
1, 1/2 cup cottage cheese
1/2 cup small tomatoes

Snack:
125g Tuna

[youarearoidhead]

Good luck, train hard and you will get there.

[Canucky]

Originally Posted by youarearoidhead

Good luck, train hard and you will get there.

thanks a lot!


My sig
---2005 Week 2 (May 31st to June 6th)---
---(Massively Cutting)---
--Week 1 276lbs--Week 2 272lbs--
Tuesday - Ate well, Cardio 45 mins - 25 mins elliptical (aka full body), 20 mins stepper
Wednesday - Ate well, cardio 45mins - 25 mins elliptical (aka full body), 20 mins stepper
Thursday - Eating well, 45 mins cardio - 25 mins elliptical, 20 mins stepper
Friday - Ate semi well (bad dinner) - no exercise today unfortunetly
Saturday - Eating well, 50 mins cardio - 25 mins elliptical, 25 mins stepper ( burned ~735 calories )
Sunday: Ate ok, 50 mins cardio, same as above
Monday: ate well, cardio 50 mins same as above

My daily intake for today (Monday June 6th, 2005)

Breakfast:
Omlet(3 eggs, 1 1yolk)
Fresh Orange juice

Snack:
20 pumpkin seeds
4 roasted almonds

Lunch:
Salad consisted of:
-9 small carrots
-17 small tomatoes
-8 cucumber slices


Snack:
10 pumpkin seeds
2 roasted almonds
125g tuna (white)

Snack2:
Banana
and tiny bite of turkey meat pattie (lean)

Dinner:
3 Turkey Meat patties (lean, baked)
2 teaspoons chutney
1/5 cup onion in vinegar
3/4 cup brocolli and tufu
1 tbspn low fat feta
2 roasted almonds
kefir (youghourt drink, very nutritious, and low in fat)

Snack:
4 crackers (nutrition info: 10 crackers = 90 cals, 1.5g fat of which 0% is trans 0% is saturated, 17g carbs)

ALso today is weigh in day!