SV1000's Forging Steel Journey

[SV1000]

...lift or die young, fat and alone. After 17 years of hell, alone might just be the peace I need to focus on myself and my lifelong battle with stress, food and my health. I *said* I wasn't much on journals for many reasons and one includes the fact that I stare at the flat panel far to many hours in the day already. However, logging my progress may provide some benefit to me that I do not clearly see at this time...

The baseline:

Height = 66"
Weight = 249
Wrist =
Stomach =
Thigh =
Bicep =

Estimated BF = 39%

Rippetoe 3 X 5

Cardio = 20-30 minute bike rides on non-lift days

Lowcarb <20 grams
Calories 2000 +/-
PWS 100% Whey

[SV1000]

8/14/6

Start after approximately 14 years without lifting a weight.

Squat

5 X 65
5 X 65
5 X 65

Bench

12 X 45
12 X 45
12 X 45

Deadlift

5 X 65
5 X 65
5 X 65

[SV1000]

8/16/6

Squat

5 X 65
5 X 65
5 X 65

Press

5 X 45
5 X 45
5 X 45

Row

5 X 65
5 X 65
5 X 65

Pinched my neck doing rows. I watched the video on bb.com and noticed the guys back was not parallel to the floor, more like 20-30 degrees from parallel. I think the pinch was simply bad form with my back to flat.

[SV1000]

8/18/6

After reading more carefully, I see that I only need 1 X 5 on dead's; made the adjustment tonight.

Squat

5 X 45
5 X 45
5 x 45
5 X 65
5 X 65
5 X 65

Bench

12 X 45
12 X 45
12 X 45

Deadlift

1 X 95

I didn't want the whey ****z tomorrow so I had a cup of cottage cheese with shredded onion and black pepper PW.

I think I want to add more than 2.5% to my squats and bench next week. Maybe 5-10% with another week ultra light on shoulder press.

I need to modify the squat rack but it works for now. I built the rack 52" wide and 48" deep between the posts; and, I placed cross rails in a position that does not allow me to do dead's inside the rack...and I thought I had it all figured out. The damn rack is to big for my office and the width is just barely wide enough for my olympic bar. Lucky for me I like to weld and all the practice made me an EXCELLENT grinder.

[dbx]

Welcome to journaling SV1000. Glad to see you're "getting to it". Look forward to seeing your progress.

If I might comment on your diet:

"Lowcarb <20 grams
Calories 2000 +/-
PWS 100% Whey"

That ^ ain't gonna cut it I've done low carb diets (like less than 30-40g per day) and worked for me........ way back. You need a balanced diet of sorts. And 2000 cals ain't gonna cut it either for a guy your size. That would be cutting cals for me weighing approx 195. For you, thius would practically mean starvation and that's not good, as your body will cease to shed any fat.

Try this first: Get a free account at Fitday.com or Nutritiondata.com. I would suggest trying a diet that is like this: Protein-250g, Carb-200g & Fat-75-90g. This will put you at approx 2500-2600 cals per day give or take. You'll need to eat in order to lose. And you need to eat fat in order to lose fat. You should see a significant reduction in weight within 2-3wks. Normally, you don;t want to lose more than 2lbs per wk max, but with your stats it would be okay to lose a BIT more per week. If you find this doesn't work you can always adjust it down, but don't think you're helping yourself by being more aggresive. This can cause fatigue and just generally feeling ****ty and you won't want to do ANYTHING lol.

With a proper diet your strength will grow and your lifts will get heavier. Keep us updated.

[SV1000]

Points well taken dbx, thanks!

[SV1000]

Modified the squat rack on Saturday, now I can move the multi-bench into the correct position for bench press and do the deads inside the rack. Didn't get the plate holders or extra set of hooks built, too blasted hot in the garage. Will probably pick up a few 18-wheeler mud flaps for mats this week.

Rack Pic http://home.earthlink.net/~cummins_isb/Rack2.jpg

Updated baseline measurements from the opening post:

Height = 66"
Weight = 249 (247 today)
Wrist = 7.5"
Stomach = 53" (Waist on normal people)
Thigh = 26"
Bicep = 16"

[SV1000]

8/21/6

Squat

5 X 65
5 X 65
5 X 72.5
5 X 72.5
5 X 72.5

Press

5 X 45
5 X 45
5 X 45
5 X 45
5 X 45

Row

5 X 65
5 X 65
5 X 72.5
5 X 72.5
5 X 72.5

Today:

2 cappuccino's, mostly milk foam and splenda
5 ounces pork roast, lean
6 ounces expresso with half n half, 3 tbs?
5 ounces tuna, 1 package rotten mayo, 1 boiled egg, 1 ounce cream cheese
3 ounces roasted almonds
7 ounces pork roast, lean and salad with grated cheese, g+b olives and 2 tbs Ranch

[joed]

I'll add my welcome to the world of journaling SV. I think I'll quietly follow along for awhile so that maybe I can offer something helpful. Maybe this'll get a smirk out of you and maybe not: at 5'6"/247 lbs. don't think of yourself as fat, think of it as being thick. That's the way minotaur sees things from his perspective anyway. + reps coming your way for starting.

[SV1000]

Thanks Joe!

[Hibiscus09]

Good luck to you, SV!

However, logging my progress may provide some benefit to me that I do not clearly see at this time...

Maybe it will help to keep you, keeping on! The encouragement helps me a lot.

Nice job so far.

[stephenlouis]

Good luck to you.( "good luck" equals time management and will power )

I am worried you are eating a bit too light for the amount of exercise you are doing. I cut back my calories too harshly when I first started back into the workout/health life style change and lost allot of weight, but had a bit of a bounce back when I could not maintain that sort of intake...it just was not fun, and fun is still a important part of life. Now I eat pretty well and am making slower gains but these smaller steps have made this process for me a better experience. If I had better willpower I could do it faster, so you likely will have much faster results then me, but take a second look at your diet, looks too light.

Nice to see a new journal!

[SV1000]

8/22/6

stephenlouis/dbx~

Does this look a little better?

2 cappuccino's, mostly milk foam and splenda
3 slices bacon, 2 scrambled eggs
4 ounces expresso with 2 tbs half n half
1 boiled egg
5 ounces tuna, 1 tbl mayo, 1/4 c cottage cheese 1 boiled egg
5 ounce hamburger patty, 1 cup cucumber/onion/tomato with 1 tbl Caesar
1 cup black olives

Ketosis +

249, hell, I guess I gained 2 lbs of lean muscle since Sunday

I just happened to search bb.com to see if Anthony C was still lifting and learned the bad news. I went to high school with him and worked out in the same gym for a while back in 80's. A real bummer and he was young too.

[Hibiscus09]

Do you prefer best wishes? I think luck is a wonderful thing. It does happen at times. However, since we're being literal -- be diligent, be smart and you'll see results. How's that?

[SV1000]

Hibiscus, I will take any encouragement or criticsm at any time...

Another day, and the scale seems fixed at 249. I have hit the toughest plateau of my life. Never have I been unable to drop weight while actually trying to monitor my intake/output.

The last month of my Excel spreadsheet:

30-Jul 250
31-Jul 251
1-Aug 252
2-Aug 252
3-Aug 252
4-Aug 246.5 4:50 AM as always (maybe it was 249.5 with sleepy eyes)
5-Aug 248
6-Aug 249
7-Aug 249
8-Aug 249
9-Aug 249
10-Aug 249
11-Aug 249
12-Aug 249
13-Aug 249
14-Aug 249
15-Aug 249.5
16-Aug 249.5
17-Aug
18-Aug
19-Aug 249
20-Aug 247
22-Aug 249
23-Aug 249

I bought a tape measure and will track inches too, I am not fixated on the scale but it certainly shows a lack of progress. I think the tape will be more important now because the scale can't track fat loss against muscle gain.

I have not been on the bike in a while, I have not slept worth a damn in months. I have had NO desire to get on the bike at 4:50 am. If I am borderline on my intake, I am concerned that using calories by riding will take away from calories for muscle gain...I think I hear someone screaming "eat more".

At least it's a training day!

[Hibiscus09]

Morning SV! So, are you doing refeeds? I don't do a ketogenic diet, but I know people who utilize them and train regularly generally do refeeds.

[stephenlouis]

8/22/6

stephenlouis/dbx~

Does this look a little better?

2 cappuccino's, mostly milk foam and splenda
3 slices bacon, 2 scrambled eggs
4 ounces expresso with 2 tbs half n half
1 boiled egg
5 ounces tuna, 1 tbl mayo, 1/4 c cottage cheese 1 boiled egg
5 ounce hamburger patty, 1 cup cucumber/onion/tomato with 1 tbl Caesar
1 cup black olives

.

Im no nutritionist, but that looks a lot better to me.

[SV1000]

Hibiscus~

I *feel* like I've been refeeding for years

I have increased the calories over the 12 ounces of protein and <10 grams of carbs I used to eat on the PSMF. I am adding a PW shake on lift days and may add extra calories on lift days, or off days depending on which is best for muscle growth.

I don't want to add carbs yet. I will add protein and fat and of course the weight training and see where it leads.

stephenlouis~

Thanks, I will keep trying to improve the protein source. That particular day was high in fatty meat. I have had more tuna and salmon since then.

[SV1000]

8/23/6

Squat

5 X 67
5 X 67
5 X 78
5 X 78
5 X 78

Bench

10 X 45
10 X 45
5 X 67
5 X 78
5 X 89

Deadlift

1 X 89
1 X 111

My weight set has plates that are in multiples of 11 and it is driving me nuts.

Ketosis +

Today:

2 cappuccino's, mostly milk foam and splenda
1 Whey shake, 2 scoops and 2 ounces of expresso
1 boiled egg
6 ounces salmon
1 boiled egg and one package of mayo
2 egg omelet with cheese and onions
6 black olives
3 ounces shelled sunflower seeds
4 ounces expresso with 2 tbs half n half

[jmc53]

Bench
10 X 45
10 X 45
5 X 67
5 X 78
5 X 89
My weight set has plates that are in multiples of 11 and it is driving me nuts.

SV,
Looks like a big jump forward in bench. Good going.
Plates are probably 5 Kg (= 11 lb)
Jason.

[stephenlouis]

8/23/6



Today:

2 cappuccino's, mostly milk foam and splenda
1 Whey shake, 2 scoops and 2 ounces of expresso
1 boiled egg
6 ounces salmon
1 boiled egg and one package of mayo
2 egg omelet with cheese and onions
6 black olives
3 ounces shelled sunflower seeds
4 ounces expresso with 2 tbs half n half

Good for you keeping the expesso's and cappuccino's! Im a latte and expresso man and still enjoy them daily.

[SV1000]

stephenlouis~

I was spending a hella lot a money at Starbux 4-5 times a week even though I received a cappuccino maker as a wedding present in 1992 and wore it out. I bought another machine a month ago and it rocks, I also moved the drip machine to my seldom used appliance garage. I am so accustomed to expresso/cappuccino drinks that drip coffee tastes weak. I have saved at least 50.00 which is half the price of the machine in just two weeks staying away from Starbux.

Jason~

Thanks, I was increasing the weight last night because it felt light. The last set felt good too but I felt no effect this morning.

246

Ketosis +/-

Knees ache a bit from squats last night, I probably need to make the microweights I said I would do a week or two back rather than adding another 5.5 lbs tomorrow. No soreness apparent in my chest, shoulders or back.

Today:

2 scrambled eggs and a 1/4 cup cottage cheese with some fresh onion
3 cappuccino's, mostly milk foam and splenda
2 cans vienna sausage
3 ounces raw almonds
1 ounce sunflower seeds in the shell
1/3 cup cottage cheese
1/3 cup salmon salad
4 ounces expresso with 2 tbs half n half
1 small avocado

[SV1000]

8/25/6

Squat

5 X 67
5 X 67
5 X 83.5
5 X 83.5
5 X 83.5

Press


8 X 45
8 X 45
5 X 50.5
5 X 50.5
5 X 50.5

Row

8 X 67
8 X 67
5 X 89
5 X 89
5 X 89

246

Ketosis -

Today:

2 scrambled eggs, 2 slices bacon
3 cappuccino's, mostly milk foam and splenda
6 ounces turkey in lettuce wrap
8 ounces lean fajitas, onions, queso, and avocado

[SV1000]

8/25/6

It has been about two hours since I worked out and I am definitely sore. My can, back, lower back and my shoulders feel like I finally did some work. Hopefully my knees won't be screaming tomorrow.

[jmc53]

Do you mind a question?
How many meals per day you have divided your intake into? Are you aware of the way frequent small meals speeds your metabolism and makes it a more efficient fat burner?
The amount of food that dbx suggested would ideally be split over 6 meals (or more), and if further reductions are needed, you reduce each meal a little but don't reduce the number of meals.

[SV1000]

I appreciate the questions! My intake is split, but typed without spaces to save on scrolling through the post. If I need to indicate meals to make the reading easier on everyone I will. Approximate meal time:

5:00 AM
10:00 AM
12:00 NOON
2:00 PM
6:00 PM
9:00 PM (PWS)

Friday was difficult and a rare situation due to deadlines and traveling to different locations for inspections. But using Thursday as an example,

Meal 1 - 2 scrambled eggs and a 1/4 cup cottage cheese with some fresh onion. 1 cappuccino, mostly milk foam and splenda

2 cappuccino's, mostly milk foam and splenda, one after shower and one on the way out the door.

Meal 3 - 1 can vienna sausage (Out of tuna at work so grabbed these from bldg. store)

4 ounces expresso with 2 tbs half n half

Meal 4 - 1 can vienna sausage

Meal 5 - 3 ounces raw almonds 1 ounce sunflower seeds in the shell

Meal 6 - 1/3 cup cottage cheese 1/3 cup salmon salad

Meal 7 - 1 small avocado

[SV1000]

8/26/6

246

Had twice as many beef fajitas as I would normally eat, lot of onions, maybe 5 chips total, avocado, and half a chicken breast last night and expected the scale to jump to 249-252 this morning. Maybe I am slowly making progress.

Lower back had a burning sensation in the muscles last night, all muscles felt worked; however, this morning I feel good but know I worked out last night. Lower back and knees feel fine and two days recovery should be perfect.

It is apparent that my lats will overtake my lower back quickly so I need to be careful. I don't particularly like bent rows but I like them on the inclined free weight/machine that isolates the lats. On the other hand, bent rows should strengthen the lower back too. For some wierd reason, when I am bent over, I have a *really* limited range of motion...I guess it's real short arms and a real long gut


Meal 1 - 2 scrambled eggs and two slices bacon

2 cappuccino's, mostly milk foam and splenda

Meal 2 - 2.5 ounces almonds, cashews and macadamias

Meal 3 - 1 Wasa crisp and 5 ounces grilled pork

2 cappuccino's, mostly milk foam and splenda

Meal 4 - 2.5 ounces almonds, cashews and macadamias

Meal 6 - Badass salad, iceberg, cheese, B&G olives, onion, chopped bacon, grilled chicken and steak and a little Ranch

[r_graz]

Kudos to you SV1000 on both getting started and choosing a good, solid workout program. How are you liking the Starting strength routine? Looks like your lifts are going up as they should, that's encouraging.

Keep up the good work, looking forward to following your progress.

[SV1000]

Thanks Ron.

I like the Rippetoe program so far and after last nights routine, it feels like I am finally weight training again.

[SV1000]

8/27/6

246

Meal 1 - Whey shake with 2.5 scoops, 2 shots of expresso and ice

Meal 2 - 1/2 cup cottage cheese and chopped onion, Cappuccino

Meal 3 - 5 naked strips from Popeyes

Meal 4 - 1/2 pound of fresh grilled red snapper and grouper, 20 boiled shrimp and a large salad

Meal 5 - Whey shake with 2 scoops and a small spoon of PB.