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  1. #1
    Registered User ste19843's Avatar
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    Scraping my way from 218lbs down to 170lbs

    I would like to say something to get this started but I cannot think of anything motivational...If you are reading this, then thanks for joining me. Fingers crossed, here goes.

    Age:35
    Current Weight: 218lbs
    Goal: 170lbs

    I will use the following format:

    Day: Wed 8th Jan

    Workout: Back and Biceps
    Bent over DB Row - 5x5 20kg 5,5,5,5,5
    Reverse DB Fly - 5x5 6kg 5,5,5,5,5
    etc...

    Calories 1,950
    Macros: (Grams)
    Protein 146
    Carbs 171
    Fat 76
    Fibre 38


    A minimum of three days a week lifting, plus two days cardio and aiming for close to 10,000 steps most days.

    Pictures will arrive eventually.
    Last edited by ste19843; 01-08-2020 at 07:19 AM.
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  2. #2
    Registered User ste19843's Avatar
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    Day: Tue 7th Jan

    Workout: Cardio


    Calories 1,939
    Macros: (Grams)
    Protein 137
    Carbs 190
    Fat 61
    Fibre 31


    Protein a little low, carbs a tad high but balanced out by fat being slightly low. I ate 1,939 calories but also have done around 15,000 steps today from the gym and lunchtime walking. Looking forward to back and biceps tomorrow!
    Last edited by ste19843; 01-08-2020 at 07:16 AM.
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  3. #3
    Registered User ste19843's Avatar
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    Day: Wed 8th Jan

    Workout: Back and Biceps
    Bent over db rows
    18kg x 5
    22kg - 4 x 5 reps

    Reverse db fly's
    5kg per arm - 5 x 5 reps

    Seated Row (machine)
    32kg x 5
    36kg x 5
    41kg - 3 x 5 reps

    Bicep Curl (Dumbbells)
    8kg - 3 x 5 reps
    8kg - 2 x 10 reps

    Hammer Curl (Dumbbells)
    10kg - 2 x 4 reps
    10kg - 3 x 5 reps

    Lat Pulldown (machine)
    39kg x 10 reps
    45kg - 2 x 5 reps
    39kg - 2 x 5 reps

    Seated Row (Cable)
    32kg - 5 x 10 reps

    ------------------------------------------------------------------

    Calories 1,972
    Macros: (Grams)
    Protein 153
    Carbs 131
    Fat 85
    Fibre 30


    Reasonable day again on the diet. Woke up at 4 am with stomach pains and feel a bit grouchy at work, however, the workout was a good one. Lunchtime walk and covered over 10,000 steps again. I am hoping that on Friday this week, my weight has dropped from 218lbs as I can certainly feel a difference in my clothes.

    Time for Nandos - Ciao.
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    Last edited by ste19843; 01-08-2020 at 12:25 PM.
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  4. #4
    Registered User ste19843's Avatar
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    Thursday, Friday and weekend were all pretty much OK.
    On Saturday I went about 1,300 calories over which took my average daily calories to 2083. They need to remain below 2,200 to lose weight and i did not include the 10,000+ steps I did every day. All on track. In addition to this, I have dropped from 218lbs to 213lbs in about 10 days. Fingers crossed on Friday when I weight in again I might be below 210lbs.

    I was up at 5 am this morning as usual for the gym.

    Gym: Chest and Triceps

    Calories: 1,786 (a little lower than usual due to Saturdays indulgence)
    Protein: Protein 160g
    Carbs: 132g
    Fats: 64g

    Food today:
    espresso
    Tesco calorie-controlled chicken roast dinner
    Gingsters egg and bacon sandwich
    Skinny regular latte
    White filter coffee
    Sea Salt and Cider vinegar crisps

    Dinner
    Nandos half chicken
    Sweet potato mash
    Saucy spinach
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