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getula
07-02-2007, 10:55 PM
I took a 2 month break from lifting/cardio/eatting healthy, and gained a lovely 20lbs. So this is my turn around, from 238lbs to 175lbs by the end of the year.

Diet: For today was ok 2300cals, not the cleanest, but better than what I have been eatting.

workout: flat db 60x10 65x8 70x5
incline db 52.5x10 55x8 60x10 (felt good)
assisted dips 50x8 50x8 40x6
cgbp 95x10 115x8 45x23

Thats is for today, tomorrow is running.


Getula.

EvoSummer
07-02-2007, 11:28 PM
Good luck. Make sure to keep updating your progress!

rmedina8804
07-03-2007, 02:05 AM
your goal is definitely achievable! i started at 237 and looking to reach your idea weight in a less amount of time.. i think i might have my work cut out for me... good luck!

heathershubby
07-03-2007, 10:48 AM
you got this sounds like you know exactly what you need to do jsut putting knowledge to action man.

getula
07-03-2007, 11:27 AM
Thanks guys. I just need to stay on track.

Getula.

getula
07-03-2007, 08:37 PM
calories consumed today: 2120

I ran for about 15min this morning. It started to rain so i called it quits. Later this evening I went on a 45min walk. I could still clean up my diet, I have trouble around luch time, seems to be when my cravings are at their worst. I'll do better tomorrow.

Getula.

getula
07-04-2007, 09:48 PM
calories consumed: 2370

workout: Yates row 135x10 145x8 185x6
db row 40x10 42.5x8 45x6
hammer strength standing shrugs 185x12 205x15 225x15
deadlift 185x8 205x6 225x4
bb curl 65x10 75x8 85x4
hammer curl 27.5x10 30x8

It was my first time doing the Yates rows, it seemed a little easier than normal bent over rows. I could have gone with more weight. I have not done db rows for along time, I will be adding more weight. All other movements were nothing special. Cardio early AM tomorrow, not looking forward to that.

Diet was perfect today. I ate clean and got plenty of pro and quality carbs. I just need to keep this up until the end of the year and I will hit my goal.

later,
Getula.

cawiau
07-04-2007, 09:56 PM
Just hang in there.
With determination and hard work you will definitely reach your goals !!!

getula
07-05-2007, 09:47 PM
calories consumed: 2120
workout: cardio 25min (15min HIIT)

Another day down. Diet is going well, but there is always room for improvement.
cardio went well. I am going to extend the hiit to 25min, running felt good. Lifting tomorrow, shoulder and legs. I think I'm going to go light on the legs, as they are sore from all the running. I love working my shoulders, standing bb military press is my favorite. If anyone has any suggestions for movements other than raises, let me know.

later,
Getula.

getula
07-06-2007, 07:41 AM
calories consumed: 2370
workout: squat 5x5 135
leg curl 90x10 100x8 110x5
standing calf raise 200x10 220x8 240x10
military press (standing) 65x10 75x8 85x6
lateral raise 10x10 12.5x8 15x6
reverse fly 87.5x10 100x8 112.5x7

Diet is going well today, I already have my next 3 meals ready to go. my leg workout was ok. I went light on the squats, my hipflexors were tight as hell.
Shoulders were ok too, lost some strength since not lifting for awhile. All in all its been an ok day today.

later,
Getula.

getula
07-07-2007, 11:02 PM
Calories consumed: 2140
I wanted to do some running today but I got up late and it was pretty hot outside. I also work 2nd shift so put a damper on the cardio. I was going to take Sundays off, not now :P I have been pretty good with my diet so far, I just need to cut out 1/2 - 3/4 of the diet soda I drink a day, and replace it wih water. I only drink about 1/2 gal. a day, I really need to work on getting that up to 1gal atleast. Also I need to be better about taking my multi vitamin, its a no brainer.

Getula.

getula
07-08-2007, 12:13 PM
calories consumed: 2200 (1gal water and multi-vitamin)
workout: 40min walking

Diet today is good. I ran out pf brown rice when I was preparing my meals for the day, so I had to substitute whole wheat bread for 1 meal. I'm leary about eatting bread from Sara Lee, but it was all I had. Walking today was okay, got a late start and the heat was picking up. Lifting tomorrow early, I hope I'm still not walking like a duck from my Friday leg workout. I cannot count the number of time I was asked if I was ok, because I looked like I was limping.


Getula.

getula
07-09-2007, 11:02 AM
starting weight 238
weight today 231
calories consumed: 2310
workout: flat db 60x10 65x8 70x6
incline db 55x10 60x8 65x6
assisted dips 50x10 40x10 40x8
incline skullcrusher 50x10 60x8 70x3

One week down. Diet today is good. I switched from using sesame oil in my meals to eatting nuts for my omega 3's. The change should be good. My weights are progressing nicely. I need to incorporate some ab work in, cant negelect the core! Other than that everything is running smoothly, no complaints.

*got the gallon of water and multivitamin in today.

Getula.

getula
07-10-2007, 10:17 PM
calories consumed:2130 + 1gal water + multivitamin
workout: 40min cardio

Not much to report. I'm on track, just have to keep at it. I need to incorporate more veggies in my meals. Also I cant skip out on the ab work tomorrow, I do alot of lifting at work, gotta support that back!


Later,
Getula.

getula
07-11-2007, 10:08 PM
calories consumed: 2960+gallon water+multivitamin
workout: Yates row 155x10 165x8 175x6 95x20
lat pulldown 150x10 160x8 170x6 120x9
arched back goodmorning 135x10 155x8 175x6
bb shrug 155x10 175x8 195x8
bb curl 65x10 75x8 85x5
hammer curl 27.5x6 30x6 32.5x6 15x11
decline situp w/ 5 sec pause at parallel bwx5x3

My diet for today was not 100%. Half the day I ate well the other half wasnt so clean. I'm sure I am still under my maintenance cals, so no worries. Lifting today was pretty good. I was feeling my workout all day today, I must have hit my back pretty hard. I also went for a long walk tonight with my wife, 1 1/2 hrs, so I burned off some of those extra calories. looking foward to early AM cardio.

Getula.

getula
07-12-2007, 09:36 PM
calories consumed: 2365(1gallon water+multivitamin)
workout: 30min cardio

I'm going to post my daily diet instead of my workout.I think nutrition is most important, and I should be making sure I keep it clean. I know I dont have any veggies, I'm working on it.

meal 1: 2 natual pb sandwich on ww bread (one only had 1/2 serving pb)
1 scoop casein in water
calories: 575
meal 2: 1 cup cooked brown rice
1 chicken breast
1/4 cup walnuts
calories: 590
meal 3: 1 cup cooked brown rice
1 chicken breast
1/4 almonds
calories: 610
meal 4: 1 cup cooked brown rice
1 chicken breast
1/4 cup walnuts
calories: 590
My plan is, as I start to plateau I'll break it up to 5, then 6 meals. If anyone has some thoughs on this plan let me know please.

Getula.

getula
07-13-2007, 09:52 PM
calories consumed: 2370 + 1 gallon water + multivitamin
workout: legs/shoulders, 1hr 20min walking.

Todays meal plan got shot to hell a bit, this is the run down...

PWO: 1/2 cup grapes
2 scoops whey in water
calories: 260
Meal 1: 3 whole eggs
2 slices american cheese
1/2 cup oatmeal
calories: 490
Meal 2: 3 chicken sausages
2 cookies
calories: 730
Meal 3: 3/4 cup brown rice
1 chicken breast
1/4 walnuts
calories: 540
Meal 4: 3/4 cup brown rice
1 chicken breast
calories: 350

My 2nd meal could have been way better, but atleast I'm still within my calorie range for the day. I have this weekend of so I need to be really strict with my eatting. My legs are getting nice and sore from this morning. I hope not as bad as last week. I just have to keep hammering away.

Getula.

getula
07-14-2007, 08:19 PM
Today started out real well, then it took a turn for the worse. My diet was a train wreck. I have no idea how many calories I consumed, a bit over 3k I'm sure. Not all was lost though, I did do 25min of HIIT when I got home. Also, a couple hrs later my wife wanted to go walking, so we ended up going a little over 6miles, about 2hrs worth. Moday I weigh in and I will see if this put me behind on my goals.


Getula

*I did get my gallon of water and multivitamin in :)

getula
07-15-2007, 08:00 PM
Diet today was so so, here it goes...

meal 1: 2 natural pb sandwich on ww bread
snack: banana
meal 2: 2 veggie patties
2 slices of cheese
1 flour taco shell
snack: 2 scoops casein in water
meal 3: 2 turkey burgers
2 slices of cheese
1 bun
1/2 cup cottage cheese

total calories: 1930
1 gallon of water and multivitamin
cardio: 40min walk

thats it for today,
Getula.

getula
07-16-2007, 09:29 PM
Weighed in today, 228lbs. 10lbs down so far. My diet today was pretty good, although I did not have time to make brown
rice.

PWO: 2 scoops whey in water
1/2 cup grapes

meal 1: 3 whole eggs
2 slices of cheese
1/2 cup oatmeal

meal 2: 3 turkey brats
1 flour tortilla

meal 3: 1 chicken breast
1 T sesame oil
1/2 cup mixed veggies
1 banana

meal 4: 1 chicken breast
1 T sesame oil
1/2 cup mixed veggies
1/3 cup almonds

Total calories: 2210
No cardio today, I just worked in my garden. I got my gallon of water in, and my multivitamin in as well. I lifted today, chest/tri, that went pretty good. Strength is holding up.

Getula.

getula
07-17-2007, 09:33 PM
I ate very clean today, no cheating.

meal 1: 2 natural pb sandwich on ww bread

meal 2: 1 cup brown rice
1 can tuna
1/2 cup mixed veggies
1/4 cup walnuts

meal 3: 1 cup brown rice
1 can tuna
1/2 cup mixed veggies
1/4 cup walnuts

meal 4: 1 cup brown rice
1 can tuna
1/2 cup mixed veggies
1/4 cup almonds

total calories: 2350 + gallon water + multivitamin
I did 1.5 hrs of walking today. weights in the morning and maybe I'll go for a walk after.

Getula.

chrischap01
07-17-2007, 10:52 PM
great job so far, you are making good progress!

getula
07-18-2007, 10:32 PM
todays diet was not as clean as I would have liked, but not too bad.

PWO: 2 scoops whey in water
1/2 cup grapes

Meal 1: 2 natural pb sandwich on ww bread

Meal 2: 2 flour tortilla
6 pieces of chicken
2 pieces of cheese

snack: fiber-one bar

meal 3: 1 low carb tortilla
1/2 cup refried beans
2 T salsa
1/2 cup reduced fat cheese

snack: 2 scoops casein in water

meal 4: same as 3

total calories : 2700 + gallon water + multivitamin
workout: back and bi's also walked for 40min

Getula.

getula
07-19-2007, 09:55 PM
Ate clean today, no problems.

Meal 1: 2 natural pb sandwich on ww bread

meal 2: 1 cup brown rice
1 chicken breast
1/2 cup veggies

meal 3: same as 2

meal 4: same as 2

total calories: 1910 + 1/2 gallon water + multivitamin
workout: 1.5hrs walking

Early AM weights tomorrow, maybe some cardio after.

Getula.

getula
07-20-2007, 09:36 PM
I didn't get to eat as clean as I would have liked to today, but overall not too shabby.

meal 1: 3 whole eggs, 2 pieces of cheese, 1/2 cup oatmeal

snack: fiber-one bar

meal 2: chicken breast, flour tortilla, 1/2 cup cheese

meal 2: 6oz turkey breast, mixed green salad, 3 strawberries, 1/2 cup walnuts

meal 4: chicken breast, flour tortilla, 2 pieces cheese

pre workout: 1 scoop whey in water, 1/2 banana

post workout: 1 scoop whey in water, 1/2 banana

total calories: 2495
workout: 1hr of walking and legs/shoulders

I feel like I have lost more weight, so my weigh in on Monday should be good. I think I'm doing pretty good so far, diet wise. I'm taking 1 meal off every 2 weeks, I should be able to keep sane that way. My wife is also watching what she eats so that helps out big time.

Getula.

getula
07-21-2007, 09:39 PM
Another day down.

meal 1: 3 whole eggs, 2 pieces cheese, 1/2 cup oatmeal

meal 2: 2 natural pb sandwiches on ww bread, 1 scoop casein in water

meal 3: 6oz chicken breast, 1 cup brown rice, 1/2 cup veggies

meal 4: 6oz turkey breast, 1 cup brown rice, 1/2 cup veggies

total calories: 2010 1/2 gallon water + multivitamin
workout: 2hrs walking

I'm slacking off on my water intake, I need to stay on top of that. My diet is good, I seem to do better on the days I have to work. Probably because I prepare my meals before hand. Another thing I need to work on.

Getula.

getula
07-22-2007, 10:19 PM
Another day down.

Meal 1: 2 natural pb sandwich on ww bread

meal 2: 1 cup brown rice, 1 can tuna, 1/2 cup veggies, 1/4 walnuts

meal 3: 1 cup brown rice, 1 can tuna, 1/2 cup veggies

meal 4: 1 cup brown rice, 1 can tuna, 1/2 cup veggies

total calories: 1950
workout: walked 40min

Wow, I'm looking at my meals today, no variety at all. I guess its not too bad, I'm not sick of it yet. I need to get some more protein. Perhaps I should reduce the amount of brown rice per meal and add a couple of Protein shakes in there. I weigh in tomorrow, I think I'm doing good. No worries.

Getula.

getula
07-23-2007, 10:18 PM
Weighed in today, down to 226lbs from 228lbs last week. My diet was ok today.

PWO: 2 scoops whey in water

meal 1: 3 whole eggs + 3 egg whites, 1/4 oat meal

snack: 2 scoops whey in water

meal 2: 1/2 cup brown rice, 1 can tuna, 1/2 cup broc.

meal 3: 1/2 cup brown rice, 1 can tuna, 1/2 cup broc. 1/3 cup almonds

meal 4: 1/2 cup brown rice, 1 can tuna, 1/2 cup broc. 1/3 cup almonds

snack 1.5 cups of fruit with 1/4cup whipped cream

total calories: 2560
workout: chest/tris , walked 40min

I was feeling run down all day today. I need to take a break from walking. My lifting went well today, added reps on some of my movements.Tomorrows another day.

Getula.