Ohio Steves Comeback Journal

OHIOSTEVE · 06-27-2006, 02:42 PM

Ok as requested I will start this as my official journal.....everyone pretty much knows my history so no need to get into that....started this round Monday morning ( 6-26) at 272 pounds...Been startiong and stopping 15 times in the last couple weeks so no weight loss to speak of......doing cardio ( bike) on an empty stomach first thing in the morning.....preparing 6 meals the night before and sticking them in microwavable containers in the fridge.....Its all stuff that COULD be eaten cold in a pinch. Lifting 2 times a day with a major body part ( legas ..chest ...back) early afternoon and small ( tris bi's and shoulders) in the evening sometimes midnight or later......doing 3-4 exercises each body part for 3 sets of 10 reps as heavy as I can go......which isn't very heavy due to still hurting pretty good lol........doing around 275 grams protein a day , and if I get more I don't care......140 grams good fats...and as few carbs as possible ( 25 or so from veggies and nuts) No post workout shake for now......Today I did back work...seated rows...bent rows...lat pulls...one armed rows....NO deads yet due to being kinda scared to do em after getting hurt from them. will do bis tonight.

jtroster · 06-28-2006, 06:40 AM

Welcome back to journaling.

I know you are still afraid to do deads. But it might help just to do them with the bar to work on form.

mom24boys · 06-28-2006, 06:51 AM

Hiyas...welcome back

OHIOSTEVE · 06-28-2006, 09:20 AM

Ok first minor setback...truck quit last night as I pulled into a customers house....alternator.......had to leave early this morning to go get it fixed....eating properly but had to skip leg workout this morning...will pick it up tonight or in the morning however.

jaguarr · 06-28-2006, 09:35 AM

Welcome back, Steve. Don't get TOO carried away with those 2-A-Day Workouts, man. Could be a way to hurt yourself. Ease your way back into it. Slow and steady wins this race. You know that already, though.

jag

joed · 06-28-2006, 11:40 AM

Look forward to following your progress.

justtryn · 06-28-2006, 12:12 PM

Welcome back, Steve. It's good to share your journey with you. Like Jag said, be careful with the 2 a days. They can catch up with you rather quickly - I speak from experience.

freedom_myth · 07-04-2006, 02:40 PM

man, thanks for picking a thread already!!! LOL.

i kept seeing new ones start and did not know which was going to be your "home thread"... to save on my list. now i can delete all those others.

keep at it and i will also toss in a comment about lifting twice a day as heavy as you can go to start back: don't do it, it sounds like something i would do, while telling someone else not to. so that means it is a bad idea ;-) overtraind muscle (or joint) = injury. i pushed a little to fast again this time, even though i did better at behaving with the weights, i added the heavy bag in several weeks too soon, and now my "good" shoulder hurts worse than my bad shoulder, and i am stuck doing legs and biceps for a while...

OHIOSTEVE · 07-12-2006, 09:44 PM

HEY GUYS... I am ashamed to admit that I quit AGAIN....no matter what I try I CANNOT Get my head into it this time....Before I was determined to improve and now its like drudgery to even diet let alone lift......I started back at judo and that was bad ( kept getting hurt) and will give that another go tomorrow....I AM trying to clean up my diet as at least a start.....I will start keeping a better record of what I am doing and hopefully that will get me going again.

OHIOSTEVE · 07-13-2006, 09:15 AM

OK just got back from judo class....it was bad.....I cannot believe how bad my cardio has gotten since being injured.....add to the our mats are above a heated pool and the humidity is UNGODLY....spent all morning just trying to get a deep breath.

dbx · 07-13-2006, 10:02 AM

Quote:

Originally Posted by OHIOSTEVE

HEY GUYS... I am ashamed to admit that I quit AGAIN....no matter what I try I CANNOT Get my head into it this time....Before I was determined to improve and now its like drudgery to even diet let alone lift......I started back at judo and that was bad ( kept getting hurt) and will give that another go tomorrow....I AM trying to clean up my diet as at least a start.....I will start keeping a better record of what I am doing and hopefully that will get me going again.

You may need some tough love here: Get you head on straight and get your ass back into the gym! Suffer the pain of discipline now, or suffer the pain of regret later. You are obviously suffering the pain of regret right now. But.....YOU can change that. Only YOU. And you can change that today or tomorrow. It's up to you.

Remember how good it feels to be in the groove? Remember how good it feels after a great workout? Remember how good that pump feels? Remember that great sense of accomplishment?

You have a great support team here, but YOU have to do YOUR part. Take a deep breath, focus, and get to work! We'll be here

OHIOSTEVE · 07-13-2006, 11:30 AM

I know I am a whiner........just cannot believe the shape I am in now compared to last DEC....makes me wanna puke........went against a guy in judo today that 6 months ago I would have just annhialated barely got a throw today and it was ugly lol.....I keep jumping from diet to diet and then to binge eating....I have been kicking around a diet from BEVERLY INTL. 50% protein///30% fat....20% carbs....at 3000 calories ( their recommendation IMO too high) I FEEL better on this type diet but lose better on the keto type. AAAAGGGGGGGHHHHHHHHHH!!!!!!!!!

OHIOSTEVE · 07-13-2006, 11:32 AM

You guys seem pretty down on the 2 a day lifting......do you recommend lifting every day and doing one body part with no off days> Or do you recommend the mon -wed-fri lifting with cardio on tues-thurs-sat and sun off? Keeping in mind I detest cardio........

pastorgbc · 07-13-2006, 11:39 AM

You will find many opinions on what you are asking, each one correct.

I personally like to lift 5 days and rest on the weekend. I primarily like to focus on a single bodypart each day, but I go on cycles where I will try and do some exercise for each bodypart twice during the week.

I would search on the articles. There are many great workouts listed. I would then apply what feels instinctively right to you to them and come up with a plan that both motivates and challenges you.

Good luck,
Ray

justtryn · 07-18-2006, 09:30 AM

I have done well with the one body part a day routine. Do some cardio on the weekend to mix it up. Or you could walk in the morning when it's cool (nothing wrong with walking) and lift in the evening.

sluge · 07-18-2006, 10:15 AM

DUDE. I don't know you from adam. However, let me tell you this. Get off your arse and get to it. I don't know the injuries you are referring to,but allow me to intro myself and tell you a story.

I am 38 years old and my name is Greg, search and you;ll find a little more about me. On April 18th 2005 I had the worst thing ever happen to me. I was involved in a hit and run while I was riding my crotch rocket(motorcycle) and No the cops never found the dude. The injury I suffered was what the doc called a fracture pelvis, actually the medical term is seperation of the pubis symphysis. Basically my pelvis was split up the center and the gap was 10 inches.( I an owner of 2 Titium plates and a few screws) That's not much for a women because their made to seperate,but for a male a 1/2 in is to much let alone 10 inches. I spent the first 2 months bed ridden, couldn't walk, couldn't move without extreme pain, Mr happy didn't and couldn't get happy at that time, my life was a total freakin wreck!!!! I tried to take my life twice bro, twice! because of the physical and the mental trauma I was experiencing. Now one year and 3 months later I am hear, I am 98% healed up with just minor back problem that will probably go away with losing the est 50 lbs of fat I carry around. I know I got a little personal about myself,which is very odd, but I want you to motivate yourself and get your mind RITE! to be healthy, stronger, and feel good about yourself. Now don't hold my strong comments at the beginning of the reply against me, please. I am just trying to get you going. Remember, I too once looked good, I too once was in shape, and I too suffered a major,major set back.

freedom_myth · 08-16-2006, 04:16 PM

calling steve... hello?

OHIOSTEVE · 08-28-2006, 02:32 PM

WOW SLUGE...sorry I missed your post until just now.....I started back lifting today AGAIN...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......I know I have started and stopped this stuff so many times that ya'll are probably sick of me but I got a scare yesterday that made me determined to get back into decent shape...........Started feling "funny"....checked my blood sugar and it was 175......I have been tested for diabetis in the past and was fine....I have consistently checked my sugar off and on over the years due to having a lot of diabetis in my family and have consistently been VERY good but yesterday for some reason it spiked up and I was a sick bastard for a few hours ( I know 175 isn't extremely high) One of my buddys is maried to a nurse and I talked to her about it and she said to not get too over excited with it due to my consistent regular readings AND that I have been working my ass off lately and stressing over getting work done on the house, but to make sure I keep an eye on it for a while............BUT it scared me nonetheless......I got up early this morning and did a short( 15 minute) session on the bike......and lifted this afternoon...nothing extreme just REAL slow to get started back into it...nothing but flat bench for about 7 sets of 10 starting with an empty bar and working up to 175 pounds and then back down again....hit the heavy bag for a few minutes ( started boxing as part of my MMA/judo training) I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......

NuclearArms · 08-28-2006, 04:23 PM

Good to see that your back. Take your time and do what feels right, you got the rest of your life to live, so do what's best for you.

freedom_myth · 08-28-2006, 08:49 PM

Quote:

Originally Posted by OHIOSTEVE

...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......but I got a scare yesterday that made me determined to get back into decent shape....checked my blood sugar and it was 175......a lot of diabetis in my family ..... I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......

hey steve, read the PM for the details on what we were talking about... but u r off to the right start, i had a feeling about that blood sugar. but read the other PM, it is not the end of the world, you could be back on track faster than you think, bigger, better and with less fat that ever b4. less fat + more muscle = less injury. what is your % bodyfat right now at this current weight?

freedom_myth · 08-28-2006, 09:13 PM

also, since u r just starting back, take a few minutes to take some pics and measurements, then fill in the new profile/goals that bb.com came up with... and be sure you know your % of bodyfat, that will be key if you do have to take slin and eat a special diet. you will need to know how much fat vs muscle you have as you move ahead. you may hold "scale weight" that you wanted to lose, but find out that you are shedding fat and adding heavier muscle... so the weight may be much less important than your actual amt of fat.

and do not over do it. u r doing judo, the bike and weights and now adding boxing. overtraining can also cause injury too. i tore up my shoulders trying to go back to the bag b4 my joints were ready... plus in everything u r doing, the weight (that is fat) is causing extra stress on your body and joints. i vote AGAINST jogging. it does not get you to your target heart rate, and may be bad news for your knees and back. if you need to get outdoors, add in an outdoor bike ride. but IMO cardio type exercise that doesn't get you to (and hold) your target heart rate is probably time better spent doing some thing else. but it all helps your circulation and keeps it varied. boredom (like the indoor bike) can wreck your mental attitude towards your training. find ways to spice it up to lift your outlook and boost your endorphins. all that stress you mentioned raises your catabolic hormones and cortisol, that is bad for your body & brain.

jtroster · 08-29-2006, 05:55 AM

Welcome back again.

freedom_myth · 08-29-2006, 01:33 PM

ok, now is when you have to post a workout or two!!!

:-)

sluge · 08-29-2006, 02:14 PM

Quote:

Originally Posted by OHIOSTEVE

WOW SLUGE...sorry I missed your post until just now.....I started back lifting today AGAIN...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......I know I have started and stopped this stuff so many times that ya'll are probably sick of me but I got a scare yesterday that made me determined to get back into decent shape...........Started feling "funny"....checked my blood sugar and it was 175......I have been tested for diabetis in the past and was fine....I have consistently checked my sugar off and on over the years due to having a lot of diabetis in my family and have consistently been VERY good but yesterday for some reason it spiked up and I was a sick bastard for a few hours ( I know 175 isn't extremely high) One of my buddys is maried to a nurse and I talked to her about it and she said to not get too over excited with it due to my consistent regular readings AND that I have been working my ass off lately and stressing over getting work done on the house, but to make sure I keep an eye on it for a while............BUT it scared me nonetheless......I got up early this morning and did a short( 15 minute) session on the bike......and lifted this afternoon...nothing extreme just REAL slow to get started back into it...nothing but flat bench for about 7 sets of 10 starting with an empty bar and working up to 175 pounds and then back down again....hit the heavy bag for a few minutes ( started boxing as part of my MMA/judo training) I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......

Sorry for replying so late. Remember this. Take your time and gradually work you way up to an intense level. An intense level in my opionion is basically up to each individual.Don't let you mind play games with you,what I mean is don't be intimidated by some of the big buffs you may see in gym's and magizines. THey spent years working out, well most of them anyway. I get discouraged about 4 times a week,but I know as long as I am chiseling away day in and day out I will be pleased with the results. Take you time and don't over do it,"Rome was not built in a day".

As far as your blood sugar, I have no clue on that. All I can tell you is search the net , read books and study on nutrition. I believe the correct diet and exercise plan is the Key to a healthy life style.

OHIOSTEVE · 08-29-2006, 05:56 PM

on the road ALL DAY today....I won a contest my boss had running and I got 2 free guns!!!!!! a Beretta 360 ( I think) semi auto 12 guage....and a hand gun for concealed carry.......He called and told me to meet him at the office and we would go pick out the hand gun....I decided on a S&W hammerless airweight .38.......I DID eat properly while I was out but no work out YET...will get out there before bed tonight I PROMISE....as far as my workouts being posted I don't think my ego could take it lol.....yet.

stephenlouis · 08-29-2006, 06:08 PM

You win guns at work? That is curious. I think you have a upbeat attitude and i am enjoying reading your journey towards your goals, I have no doubt, your story will be a happy one. Keep it up!

freedom_myth · 08-29-2006, 07:03 PM

Quote:

Originally Posted by OHIOSTEVE

on the road ALL DAY today....I won a contest my boss had running and I got 2 free guns!!!!!! a Beretta 360 ( I think) semi auto 12 guage....and a hand gun for concealed carry.......He called and told me to meet him at the office and we would go pick out the hand gun....I decided on a S&W hammerless airweight .38.......I DID eat properly while I was out but no work out YET...will get out there before bed tonight I PROMISE....as far as my workouts being posted I don't think my ego could take it lol.....yet.

i had the s&w and it was a great gun, but, man, go for the baby glock .40 cal for concealed carry! it it awesome!

u r lucky, the best thing i have won that was work related was a shirt...

and u can post ur workouts if i can post mine. i was doing DB laterals with 5lbs because of the shoulder pain! i am not able to lift any kind of weight right now myself. don't even put in the weight, just the lift, the sets and reps... just to keep you on track.

OHIOSTEVE · 08-30-2006, 09:11 AM

I did not get to lift last night...got company till late.....went to the Y this morning however and did some muay thia training ( My instructor dabbles a little in everything so we have a strong base in Judo...pretty strong in ground work ........jujitsu/wrestling......we have spent 5-6 sessions on basic boxing and today he showed me some very basic muay thai........after a few sessions on this we will try to put it all together......

freedom_myth · 09-02-2006, 11:49 AM

Quote:

Originally Posted by OHIOSTEVE

I did not get to lift last night...got company till late.....went to the Y this morning however and did some muay thia training......

hey, have you made it to the weights yet? or more importantly, the doctor to get a meter and really keep close track of your high and low numbers as your blood sugar and insulin levels rise and fall?

OHIOSTEVE · 10-19-2006, 11:08 AM

weighed in a few days ago....293 pounds......decided thats ridiculous......no lifting yet as I am still kinda messed up, but very serious dieting ( serious as in super ultra clean and low/no carbs) down to 281 this morning...water I know but I am so far sticking to the dieting.