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JayRice66
01-06-2007, 01:14 PM
First off I hope this isn't to tedious or boring, but I figured I would post this so people know what i'm about.

My name is Jason and i'm 25 years old. I became extremely interested in my health after my girl of 9 years left me for someone else. March of thos year I was 5'7" and I sat at a weight of 268 pounds. After my relationship ended, I found dating to be a little tough. So I decided to improve my overall health and in the process my looks. Below is a picture of me at 268 and my current picture at 205. I'll try and get a few better pictures later.

When I started my diet, I thought extreme cutting would make me lose weight pretty quickly. Guess what, it worked. The only problem is I lacked the energy to do anything afterwards. I was only consuming about 500 - 800 calories a day. Now ive decided what I want to go even further, I would like to get down to a reasonable BF% and I would love to tone my body.

Below is a breakdown of my current workouts and a breakdown of my daily diet. Please leave as much feedback as possible, I would love to here from you. I'm looking foward to youre replies and feedback on how I can improve and get on track to meet my goals.

:My goals:

Lose weight - 185 is my goal. (currently 205)
BF% - less than 20%

I'd just like to tone my body, to the point where I can be extremely proud of the way I look. I am proud now, but I know I can improve.

::Current Workout::

:Times:

General times I do these activities!

Weight days: 4:30 - 6:30 average time
Cardio Only Days: 7:30 - 10:30 average time

Monday - Arms

Isolated Dumbell Curls - 5/10 - 30 lbs
Kickbacks - 5/10 - 20 lbs
Curls - 5/10 - 60 lbs
Dips - 5/20
Wrist Curls - 5/10 - 15 lbs

20 Minutes Light Cardio

Tuesday:

30 - 45 minutes heavy cardio session

Wednesday: Chest & Legs

Bench Press(Flat, Inverted, and Declined) - 3/10 - 100lbs
Chest Flyes(Flat, Inverted, and Declined) - 5/10 - 25 lbs
Pullovers - 5/10 - 25lbs
Leg Extensions: 5/20 - 60lbs
Leg Curls: 5/20 - 60lbs
Toe Raises: 5/10 - 50lbs
Squats: 5/10 - 60lbs

20 Minute Light Cardio Session

Thursday:

30 - 45 Minutes of heavy Cardio

Friday: Chest & Back

Chest Flys: 5/10 - 20lbs
Incline/Decline Bench: 5/10 - 100lbs
Push Ups: 5/10
Dips: 5/10
Military Press: 5/10 - 50lbs
Bent Over Rolls: 5/10 - 20lbs
Pull Overs: 5/10 - 20lbs

Saturday:

30 - 35 Minutes of Heavy Cardio

Sunday:

3 hours of competitive outdoor football! LOL

:::::My Current Diet:::

If you know of anything that im missing let me know. I'd like to improve if need be.

::supplements::

1 a day vitamin
Fish Oil
Chromium Picolonate

6:30 Am: Special K Cereal With 1 cup skim milk: 290 Cal - 41 carb - 28 Protein

10:30 Am: 2 Scoops Protein Powder: 210 cal - 2 carbs - 46 protein

12:30 Pm: 6 - 8 0z Chicken Breast: 240 Cal - 0 carbs - 42 protein
1 baked potatoe - 120 Cal - 26 Carebs - 4 protein
1 cup Broccolie/Celery - 31 Cal - 6 carbs - 3 protein
(Chicken breast replaced by tuna/Turkey/Beef on occasion)

3:30 PM: 1 1/2 Scoops Whey Protein - 165 cal - 1 carb - 35 protein

6:30 PM: 6 - 8oz piece of lean steak - 280 Cal - 0 carbs - 42 protein
1 Pieces of Whole Wheet Toast - 50 cal - 10 carbs - 4 protein
1 cup of Broccoli - 31 Cal - 6 carbs - 3 protein
1/2 bananna - 100 Cal - 25 Carbs - 1 protein

9:30 PM: 1 scoop protein powder: 110 Cal - 1 carb - 23 protein

11:30: Usually bed time!

Totals:

Calories: 1627
Carbs: 118
Protein: 231

JayRice66
01-06-2007, 01:15 PM
Also I would just like to thank you all for youre continued support and opinions!

amjzzz
01-06-2007, 02:12 PM
Seems like very little calories, I would think you would want 2200 at the minimum and probably 2400-2700 with the amount of cardio and lifting you are doing.

Your routine is sorta weird, but if you like it, it's fine. I don't immediately understand what 5/10 after each exercise means.

TheBigEasy
01-06-2007, 02:26 PM
Damn man...GREAT work. Reps to you for busting your ass and doing something about it. A lot of people around here sit and cry about how they look. You did something about it....

I'm proud of you (no homo) :)

JayRice66
01-06-2007, 02:41 PM
Your routine is sorta weird, but if you like it, it's fine. I don't immediately understand what 5/10 after each exercise means.

5 sets/10 reps.

What changes would help. I mean is their something i'm doing wrong that would help improve my workout?

Hercules21
01-06-2007, 02:45 PM
Great Work up to date, your obviously working very hard.

The only thing I would say you should work on, is you should eat more calories, and more real food rather than protein shakes. You should start to transition to a healthy lifestyle that you can maintain for life rather than making it just a diet.

Start to up your calories and start to eat more food rather than just shakes, or you can supplement food with protein shakes. Try throwing in some egg wheats and oats as breakfast, it will fill you up a lot more than cereal (its also healthy and tastes great). Almonds and cottage cheese make great snacks. Cottage cheese is very good if you sprinkle in some cinnamon.

These are just a few things I would tweak with your diet.

But all in all, good work so far.

TheBigEasy
01-06-2007, 03:03 PM
5 sets/10 reps.

What changes would help. I mean is their something i'm doing wrong that would help improve my workout?

5/10 is overworking IMO. Look around at a few journals. There is a TON of help in here.

I switch off from 3/10 to 5x5 every other month to change things up and not let it get boring. Works for me...

amjzzz
01-06-2007, 03:44 PM
5 sets/10 reps.

What changes would help. I mean is their something i'm doing wrong that would help improve my workout?

Ya, 5 sets is too much. If you are lifting heavy, it's good idea to have 2-3 warm up sets then 3 working sets, but it sounds like you are just doing 5 sets. I would just start lifting light then increase the weight each week.

Then usually you want compounds first and isolations second (on Wednesday you have squats last). You have an antogonist split with chest/back one day, then arms another day (not sure why you have chest twice a week). Different people like different things. For 3 day splits I like push/pull/legs a lot. Then I also like upper/lower for 2 day splits (3 times a week). You can always do full body 3x/week too.