PDA

View Full Version : Getting my A$$ in Gear...Time to reach 200



freerider15
08-20-2007, 07:26 PM
Well I'll give a little background. Im 20 (21 in December), and am a Junior in College. In highschool, I was nearly 285 lbs. my sophmore year (coaches dream lineman). By Senior year I had gotten down to ~250, and seemed to hover there. Well I went on from Highschool to play Collegiate Football. I weighed in at camp at 251, and by the time I was done for the year, I weighed ~220. Needless to say I would have been leaner, but when you have to hide doing cardio from coaches...it makes it hard. I had decided that even though I LOVED playing football, being overweight was really not something I wanted to be anymore. I came back to Colorado from California, and no longer play football for outside reasons. I have gotten back up to ~235 - 240, and it just kills me. My goal has always been to get down to a good solid 200, 185 being my ultimate goal, with the least amount of BF% possible.

Right now I am working on cleaning up my diet. I have retained some things since football (don't drink soda's, LOTS of water, etc.), so Im not completely starting over.

Here's what I had today:

Mon:
4 x 15-20 Bench Press
4 x 15-20 Incline DB Press
4 x 15-20 Bent Over BB Row
4 x 15-20 Seated Rows
4 x 15-20 Dips
4 x 15-20 Lying French Curls
4 x 15-20 Lying Shrugs

30 min cardio (walking ~3-4MPH)


The main reason for starting a log was to be able to SEE and READ my progress, to help motivate me to keep it going, as well as motivation for/from others. I got from ~285 to ~220 with hard work and persistance...so I know I can do it, if I keep my mind to it. I'll try and get a pic up sometime soon as well. My goal is to lose 1-3 lbs. a week, and keep it up until I reach 200.


~Justin

freerider15
08-20-2007, 07:28 PM
About to bike to the Rec Center (live close to the Campus) for my 30 min. of cardio, then come back and have a light dinner.

akrain11
08-20-2007, 08:07 PM
Good luck Justin, i was at 230 about 3 weeks ago, and im at 214 now, and i want to get to 195 before mid october, so it seemd me and you have similar goals! well hope keep reading your progress

freerider15
08-20-2007, 09:00 PM
Thanks! I find its much easier to get goals reached when you have others to confide in and to go through it with you. Just got back from the Rec Center...

*Weighed in tonight...226.8 lbs.*

Fast paced bike ride there and back plus:

10 min. at 3.0 MPH/0* Incline
10 min. at 3.0 MPH/1* Incline
10 min. at 3.0 MPH/2* Incline

Im going to try and make sure I switch things up cardio wise. I ride my bike to and from school, as well as to and from work, so theres some cardio daily. The Rec Center has nice swimming facilites, so I think I might try using those in the mornings some time to get some variety.

Meals for today weren't the best since I went with what was on campus or remaining in the house (lack of grocery shopping, which is going to get done tonight)...

Morning:

2 scoops Whey Protien
2/3 Cup Oats

Afternoon: (Subway, but it could be much worse)
Subway 12" sandwich, turkey + ham on honey oat, lettuce, tomato, olives, pickles, green onions, onions, banana peppers...with honey mustard and vinegar
1 bag Lays toasted chips
couple cup fulls of 1/2 lemonade 1/2 tea

Night:
A big carrot, and another protien shake (1 scoop)

I do know that today wasn't good eating wise really, but I plan on getting some grocery shopping done and clean it up and make it so I have small meals throughout the day.

freerider15
08-22-2007, 12:07 AM
Well today was a decent one...

Breakfast:
PB Sandwich on wheat bread
2 Hard boiled eggs
Half handful of unsalted Peanuts

Snack:
Half handful of Peanuts
Stalk of celery with some PB

Lunch:
~1 1/3 cup noodles
1 peice chicken breast
1/4 Crown steamed broc****

Dinner:
1 peice chicken breast
1 stalk celery
2 Hard boiled eggs
~1/2 cup salsa

Then I hit the Rec Center for some cardio:
3.0MPH/2.0* Incline - 5 Min
3.0MPH/2.5* Incline - 5 Min
3.5MPH/2.5* Incline - 5 Min
3.5MPH/3.0* Incline - 5 Min
4.0MPH/3.0* Incline - 5 Min
4.0MPH/3.5* Incline - 5 Min
4.5MPH/4.0* Incline - 5 Min
4.0MPH/4.5* Incline - 5 Min
4.0MPH/5.0* Incline - 5 Min
4.0MPH/4.5* Incline - 5 Min
4.0MPH/4.0* Incline - 5 Min
4.0MPH/3.5* Incline - 5 Min

Next week I'll start actually measuring out food, as well as possibly restarting the EC stack.

tman196
08-22-2007, 12:11 AM
Good luck bro!

freerider15
08-22-2007, 06:46 PM
Thanks, any support is good support. I have tried sticking with this in the past just to give up after not too long. This time I am really going to do it, since I have a light semester, and 2 hours between classes in the afternoon, perfect time to workout.

Today's workout was:

Power Rack Deadlifts 4x15-20
Pulldowns to Front 4x15-20
Seated Dumbbell Press 4x15-20
Upright Rows 4x15-20
Dumbbell Shrugs 4x15-20
Incline Dumbbell Curl 4x15-20

Then after I my second set of classes and a quick Lab went back and basically repeated yesterday...except I found out sakte shoes with ankle socks are bad for 1 hour on the treadmill...my ankles got torn open and the back of my socks drenched in blood...yuck.

3.0MPH/2.0* Incline - 5 Min
3.0MPH/2.5* Incline - 5 Min
3.5MPH/2.5* Incline - 5 Min
3.5MPH/3.0* Incline - 5 Min
4.0MPH/3.0* Incline - 5 Min
4.0MPH/3.5* Incline - 5 Min
4.5MPH/4.0* Incline - 5 Min
4.0MPH/4.5* Incline - 5 Min
4.0MPH/5.0* Incline - 5 Min
4.0MPH/4.5* Incline - 5 Min
4.0MPH/4.0* Incline - 5 Min
4.0MPH/3.5* Incline - 5 Min

Today's meals:

Breakfast:
1 handful unsalted peanuts
2 scoops whey protien
1/2 cup oats

Snack:
PB sandwich

Lunch:
2 Hard boiled eggs
1 chicken breast
1 stalk celery
1/2ish cup salsa

Dinner:
1 Stalk Celery w/ PB
1 hard boiled egg
2 handful unsalted peanuts
1 chicken breast
~1/2 crown broc****

Yeah im stuffed from dinner as im writing this, I was famished after 4.5 hours of class, 1+ hour cardio + bike ride home...

Tomorrow I work all day (Tire Tech, moving ALL day), so don't know if I'll be doing cardio tomorrow...since an all day shift (~10.5) hours at my job will have you beat by the end of the day. Only time will tell...

freerider15
09-10-2007, 10:26 PM
Alright, time to bring this back from the dead...wieghed in today right before lunch at 223.2, and after my cardio tonight at 220.3. So I'll average them out to be ~ 221.5 today. Not too shabby, as long as im seeing results of some sort, thats what counts. Been noticing cardio has gotten easier, can now go longer at higher speeds. Now for the main thing...go some PICTURES. Yes, I know I am still rather fat (30-40% BF is my guess), yadda yadda...thats why im doing what I am right? That, and yes I do have a sh*tload of freckles (Im scottish by heritage). SO here we go...

Front; at rest:
http://img295.imageshack.us/img295/5992/img0021at4.jpg

Side; at rest:
http://img338.imageshack.us/img338/7940/img0015yk9.jpg

Front; flexed:
http://img105.imageshack.us/img105/9582/img0017si9.jpg

Rear; flexed:http://img338.imageshack.us/img338/8457/img0019zb9.jpg

I'll be going on a roadtrip to the Houston area for a Rock Crawling Event, so thats going to be a challenge keeping up my diet. I plan on packing a loaf of bread, some tuna can, and a jar of PB...if I get hungry I can use those instead of gas station food or other associated crap food. As well when I get back I plan on re-starting the EC stack I used freshman year.

Current workout schedule:

Monday:
Chest, Triceps; 1 hr cardio at night

Tuesday:
1hr cardio and Abs

Wenesday:
Legs, Back; 1 hr cardio at night

Thursday:
1 hr cardio and Abs

Friday:
Biceps, Shoulders; 1 hr cardio at night

Satuday:
Work all day so a bit of cardio from working

Sunday:
1 hr cardio

freerider15
09-11-2007, 01:02 AM
Just a little comparison...this was when I was at about 260ish...thats about 20 lbs. from my heavist :eek: Ok yeah they are pictures of pictures, but I can't find the CD's that contain the pictures right now...

http://img261.imageshack.us/img261/1766/img0023sa8.jpg
http://img261.imageshack.us/img261/9136/img0024kp6.jpg
http://img182.imageshack.us/img182/1628/img0025sv7.jpg
Me and the Homecoming Date:
http://img182.imageshack.us/img182/8639/img0027jn5.jpg

freerider15
09-11-2007, 01:03 AM
A couple of "recent" ones:
http://img182.imageshack.us/img182/7196/n855325219367247262ja5.jpg
St. Pattys Day:
http://img297.imageshack.us/img297/7812/l2a63501c9beb48128ed5acgg6.jpg

chrischap01
09-11-2007, 01:09 PM
you're doing an awesome job, keep it up!

freerider15
04-02-2008, 07:14 PM
Alright, its seriously time to bring this up from the dead...I quit for a bit due some things, but with those not so much being in my way right now, and ski season coming to an end...here I am...again. This time I won't let myself fail, and won't let stress induced eating be a problem. I refuse to let myself become at major risk for heart disease, cancer (what my father died of), and the likes. I will NOT let it happen to ME, I can change this, and I WILL.

Anyhow...here's how this week has been stacking up. I started again mid-last week, but I wanted to "start" fresh on a monday. Im currently shooting for about 2400-2500 calories a day, and even that is proving to be somewhat of a chore getting that many, and then keeping it at a 20/40/40 Fat/Carb/Protien ratio.

The main problem I have right now is that well...I can't lift. I separated my left shoulder skiing, and will be doing physical therapy to get it back to normal, but that will more than likely take a couple months. So for right now its cardio, and eating CLEAN and HEALTHY.

Now onto the main things...

Pics: (As of mid-last week):
http://img261.imageshack.us/img261/313/img1026ps6.jpg
http://img119.imageshack.us/img119/5959/img1027qm2.jpg

As you can obviously see, I've still got QUITE a bit of BF to lose...

Monday went like so:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=2&Day=31

Weighed in: 208 lbs. (will be wieghing myself every monday morning in the gym)

Totals 2124kcal
80g Fat (35%)
217g Carbs (35%)
153g Protien (30%)

Cardio:
(2) 30 minute sessions each with 5 min. cooldown
level 13/25
speed: between 7-8mph
miles: 8.89
calories burned: 997

Today's food totals aren't great, but im getting back into the swing of things, so it will get better as time progresses. Not only that, but I need to intake some more calories.

freerider15
04-02-2008, 07:20 PM
Tuesday...

Foods eaten:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=3&Day=1

Totals:
2494kcal
67g Fat (25%)
255g Carbs (37%)
233g Protien (38%)

Cardio:
(2) 30 minute sessions on the elliptical again, with 5 minute cooldowns after each
level 13/25
speed: 7-8.5 mph
HR: ~150+
Distance: 9.51 miles
Calories burned: 1004

Today's food totals are better, much more like the ratio I want. The calories are more towards what I am looking for as well. Cardio is going well, it can get dull since my Ipod is broken and I just go without anything. But I find once I get past about the 7 minute mark, time really somewhat flies. I've been busting my ass on the elliptical, as it actually seems harder and more of a pain for me to try and go slower. I jus naturally want to go at about 7.5-8.5 mph on the elliptical.

freerider15
04-02-2008, 07:24 PM
Ok, realized that those fitday.com pages aren't accessible to look at like that to others. Trying to figure out how to get it linkable for others to see...

edit: got it...

freerider15
04-03-2008, 12:05 AM
Well, got back from the gym at 11pm, finished of the last liiittle bit of potatoes and veggies for the day. Im always open for criticism, things I can do to help, what I should tweak...Done with Wenesday...heres how things panned out today:

Things eaten:

http://fitday.com/WebFit/PublicJournals.html?Owner=Freerider15

2348kcal
63g Fat (25%)
243g Carbs (37%)
212g Protien (38%)

Cardio:
Elliptical; (2) 30 min. sessions, 5 min. cooldown each
level 13/25
speed avg. 8.5-9mph
distance: 9.75 miles
calories burned: 1021


Not bad, maybe use just a few more calories and cut down on the fat slightly...

freerider15
04-07-2008, 11:12 PM
Alright, last week got a litte hectic, so I wasn't able to get the stuff posted. Gonna get this caught up now.

Thursday (4/3/08):

Intake:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=3&Day=3

Totals:
2212kcal
71g Fat (29%)
192g Carbs (31%)
169g Protien (31%)

Due to some events of the day I'de rather forget (thus requiring a few beers), and a hectic day...my balances were off. I skipped cardio since time didn't permit really and my intake was low.

freerider15
04-07-2008, 11:20 PM
Friday (4/4/08):

Intake:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=3&Day=4

Totals:
2422kcal
55g Fat (21%)
249g Carbs (37%)
249g Protien (42%)

Cardio:
Elliptical
Level 13/25
Speed: 8-9mph
Distance: will update when I can find where I wrote it
Calories: " "

freerider15
04-07-2008, 11:24 PM
Saturday (4/5/08):

Worked all day (tire tech.), so that made me beat by the end of the day.

Intake:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=3&Day=5

Totals:
2488kcal
56g Fat (20%)
218g Carbs (30%)
220g Protien (36%)

Cardio:
Elliptical
Level 13/25
Speed: 8-9mph
Distance: 4.81 miles
Calories: ~500

freerider15
04-07-2008, 11:27 PM
Sunday (4/6/08):

Sunday was a rather off day. Did a little drinking the night before (nothing major, just a couple, was tired as hell), and slept in until about noon. So my cheat meal was two slices of Pizza, and some cinnamin rolls. It was far too much as it not only made my system feel all out of whack, it upset me stomach. Don't have intake for that day, there wasn't much besides the pizza and cinnamin rolls, as that made me rather full for the rest of the day. There were a couple small night snacks, that was it. Next time im going to make the cheat a bit smaller, and try not to have the first meal about 2:30PM.

freerider15
04-07-2008, 11:33 PM
That brings us to today, MONDAY. Today was good, felt good to get back into my clean eating. I was supposed to take the new pics today, but I'll wait until tomorrow. When I woke up this morning i could still feel Sunday sitting on me, needed to get that worked off. So tomorrow I will weigh in and take pictures.

Intake:

http://fitday.com/WebFit/PublicJournals.html?Owner=Freerider15

Totals:
2373kcal
59g Fat (23%)
246g Carbs (39%)
222g Protien (38%)
+ add about 50 cal for some BBQ sauce...

Cardio:
Elliptical
Level 13/25
Speed 8.5-9.5mph
Distance: 10.09 miles
Calories: 1051

On the cardio I think I need to step the level up. I've found a good breathing rythm, and that has really helped. The thing is im finding that where when I started 7.5mph was what I did, and now I find myself keeping it at about 8.5-9mph, with my heartrate at about 150ish+. Tomorrow I think I will up the level to 15, and see how that fares.

freerider15
04-10-2008, 12:25 AM
Tuesday (4/8/08)

Intake:

http://fitday.com/webfit/publicjournals.html?Owner=Freerider15&Year=2008&Month=3&Day=8

Totals:

2440kcal
52g Fat (20%)
251g Carbs (38%)
252g Protien (42%)

Cardio:
Elliptical
Level 13/25
Speed: 8-9mph
Distance: 5.04 miles
Calories: 524

freerider15
04-10-2008, 12:29 AM
Wenesday: (4/9/08)

Intake:

http://fitday.com/WebFit/PublicJournals.html?Owner=Freerider15

Totals:

2249kcal
58g Fat (24%)
222g Carbs (37%)
210g Protien (39%)

Cardio:
Elliptical
level 13/25
Speed: 8.5+ mph
Distance: 10.01 miles
Calories: 1051

Calorie intake was a little low for the day, need about 200 more calories and a little less fat. Man, I can't wait until this shoulder is healed...not being able to lift is killing me...I want to so bad.