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Posted at January 27, 2016, 8:25 pm: Sept 20th 2006 Let's Do It -DO it Ok I just had a vasectomy and maybe my mind is not in the right spot (pain medication) but I will be starting this weight (fat) loss log in some ways to try and stick with what I have been doing so far. See over the years like everyone I suppose I have started and stopped training and eating better many times. Usually what happens is I go on vacation or have somthing like this operation change my routine for a week or 2 and never get back in the saddle not this time. I am determined to stick with this untill I reach my goals. I have had pretty good sucess so far and have been taking a pretty lax approch. I am under a doctors care and he is great. I have alot of things I will have to put out there so you guys can see where I am at and comming from. First I have seen alot of people out here start a weight loss log to be told your doing this this and this wrong. I wasn't going to start this till I lost 100 lbs but then I started a thread looking for some different exercises I could do and it turned and everyone started saying this should be in weight loss threads so here it is. I am 33yrs old very happpiely married to an amazing and beautful women We live together with 2 of our children she had a boy when we got married he is 13 I have a 9 yr old girl who does not live with us and we hav a almost 2 yr old together. This should tell you why the operation lol. I love all of our kids our son is amazing he is fun as anything and smart and well behaved and my daughter who does'nt live with us was the focus of my life for many years and I love her with my whole heart. Our littlest is great as well she was born 2 months premature and fro about 6 days to 2 weeks just living for her was a day to day battle. It was actually then that I decided there was no way I was going to piss my life and health away even though I didn't act on it for as year. I will see my youngest daughter graduate and I will walk her down the isle. I started working out and eating a mostly clean diet since aug 1st and had great sucess I am sure that not being able to work out for a little over a week is going to hurt but it gives me a chance to clean up my diet and get ready for the next 3 months with a few exceptions I will be eating the diet I post to the letter I do have a wedding in oct which will take me away for 4 days and I will not be following it then. OK here's the diet and the workout plan I have been following. I untill have only walked to work for cardio because i can only walk for about 4 or 5 mins then I have to rest I will be adding 5 min of walking on the treadmill and trying to raise it from there. I have arthritis in my knees and ankles and a very bad back so progress here will be slow. KILL IT TIME Meal #1 and #2 1 whole large egg 5 egg whites 2 packs of instant oatmeal (low sugar) Calories - 365cal Protein - 38g Carbohydrates - 48g Fat - 9g Meal # 3 1 can of tuna,¼ whole wheat ,1Egg (form into tuna patties) Lemon Juice, Vinegar 1 piece of fruit Calories - 360 cal Protein - 40g Carbohydrates - 37g Fat - 6g Meal # 4 Protein Shake (1 glass of skim milk, 1scoop Whey) 2 pieces of fruit Calories - 360 cal Protein - 32g Carbohydrates - 45g Fat - 3g Meal # 5 and #6 1 Chicken Breast Med Baked Potato 1 cup mixed vegetables Calories - 410 cal Protein - 37g Carbohydrate - 58g Fat - 2g Before Bed 1 glass of skim (fat free) milk 1 scoop (½ a serving of Muscle Milk) Calories - 265 cal Protein - 25g Carbohydrate - 18g Fat - 9g ( meals eaten every three hours) Daily Totals Calories - 2535 cal Protein - 247g Carbohydrate - 312g Fat - 40g Calories from fat 400 ( 15%) WorkOUt Plan This is the record of my last full week working out I hope I can start where I left off at the end of next week when I can start lifting again. Trainin log for week of sept 10th Lbs/reps Monday Hammer Curls 20/12 25/10 30/8 35/5 (2 hlf reps) EZ Bar Tricep Ext 30/12 40/10 50/8 60/7 (2 half reps) Alt dumbell curls 15/12 20/10 25/8 (1 half rep) Tri cable push downs 100/12 110/10 120/8 ( not to failure will raise next week) Hammer preacher curls 15/12 20/8 25/5 (to failure no half reps) Tricep kickback machine 70/12 80/10 90/8 Tuesday Smith Machine Bench 90/12 110/10 130/8 140/6 ( not to failure will raise next week) Smith Machine INcline Press 90/12 110/10 130/8 150/6 ( same as above) Dumbell flys 20/12 25/10 30/8 ( not till failure but will ramain the same one more week) Machine decline press 50/12 60/10 70/8 ( not to failure but not comfortable enough to raise either) Wed Lateral Pull downs 80/12 90/10 100/8 110/6 ( not to failure will rasie next week) Mach Shoulder press 40/12 50/10 60/8 ( not to bad pain wise but cant push much more) Bent Over one arm rows (one knees on bench) 15/12 20/10 25/8 ( shoulder little tender from prev) Side lateral raises (db) 20/12 25/10 30/8 Front strait arm Extended pulldowns (Using the pulldown I keep arms strait in front standing up and pull to my thighs and let back up to just under shoulder hight) 50/12 60/10 70/8 D.B. shrugs 20/12 25/10 30/8 ( I asked for an alt for these cause I cant lift eough weight to make them work without pain) Thur (OFF) Back and Shoulders so sore need break Fri Leg press mach 120/12 150/12 170/10 190/8 220/6 ( not to failure but scared to push I feel tightning in back after every workout for legs) Leg curls 60/12 70/10 80/8 90/6 ( really feal these in lower back) Leg Ext 70/12 80/10 90/8 120/6 ( no pain with this one worked to failure) Seated Calf raises 90/12 125/10 150/8 175/8 ( raise next week) OK so thats where I am at for the record when I started this whole thing my short term goal was to get down to 450lbs by the wedding we are going to on October 14th. The operation has made this more challenging but I still think I can pull this off. A big reason for starting this log is so I can write about my diet and such everyday this week while I can't work out cause that will help keep me from going crazy off tract. I plan on having a normal eating day tommorow I plan on subway and even a couple slices of pizza and diet coke then Friday I hit the above diet tight till Christmas eve except for the wedding. Here we go thanks for all the help I know you guys are going to be, now these pain killers just kicked in I am going to bed and will post how bad I ate tommorow. I am planning on not going to crazy so till tommorow lets all lose the fat and gain the muscle. Original of the message was taken from http://forum.bodybuilding.com/ Replies:good luck man, im going to be following your progress.Welcome on this board and you are in the right place. If you really set your mind to achieve this goal, then this is going t... good luck with your weight loss, if all goes well you could be making ... I have to say thanks I wasn't even done the first post and you guys ar... Good luck to you, good job to take it apon yourself to make a change. Your plan looks good; nothing wrong with it that I can see. You my friend are an inspiration to us all. Hey john, Glad to see you started a journal, It's going great already,... Good luck to you on reaching your goals, I wish you the best of luck Props to you!! You are on the start of a great journey. Best of luck to you on your transformation. Consider on on-board for however far this journey shall take you my fr... Good thread HH, putting it up helps keep ya honest :-) Bill Just remember these two things. good luck! Do not get discouraged at any point. Good luck man! You have great determination! P. Hey guys it is 2:30 am but I slept most aft eve cause I didn't sleep l... Doing an awesme job there! Keep up to it!! w00t! subscribed. Good luck man. Subscribed. Follow your program and stick to it! This will be one of the most amaz... Well half way through the day and sticking to the meal plan. Keep up the good work! This time next year we'll have you running arou... You never realize what it can mean to others until you so somthing abo... Wll followed diet pretty good except went for a sub at subway in place... Keep up the good work buddy and keep moving forward! Remember that eve... its always a good idea to make sure your diet is sound and you have th... Are you able to do normal squats in a squat rack instead of Smith Mach... I wish you the absolute BEST of luck in your journey bro. I commend you for doing this man. Hey thanks for all the support I kept my diet pretty clean today I had... Keep working hard !!!! It will pay off ! You have a lot of of admirers Thanks for the post bro I'm currently looking into seeing if any of th... Man I am at work and I am in serious pain I have a bad feeling I ain't... Hey just passing by to see how you were doing!!! You seemed to be hang... Well it is bad but could be worse I am back up to 462 lbs thats a 5 po... Hey just hang in there bro and it will pass. Work on this time to get your mind in the right place, since your body... dude good luck. Well I lasted at work untill about 8 pm and then had to come home I am... Just subscribed. Yeah I am watching it when I can I work afternoos somtimes like right ... Well I am sure now some of my weight gain was due to not drinking wate... water is extremely important while on a high-protein diet. Hey man thanks for the advise I usually have a half serving of muscle ... OK this is all I got for today just weighed myself and I lost 1. I know I know why am I weighting myself everyday cause I am obsesive h... Hey I have this little problem that I never had before I can't sleep s... It will take time to change your eating habits. Thanks I am amazed how supportive people are out here it really helps ... Just remember that it takes time. Oh I have a cheat food McDonalds Double Cheese Burg in place of a meal... The fall weight loss contest is in full gear and I am in it and I get ... Don't be so concerned about a few pounds, there are so many factors to... One bit of advice that may help. Hey John, Some comment for you. My hand got crushed under a 12kg box at work this week, i couldnt lift... Actually speaking of Yogurt a really good "treat" or snack w... Good luck man. I GOT TO WORKOUT TODAY YEEEEEEEEEEEEAAAAAAAAAHHHHHHHH I can't beliv... So I woke up this morning and my triceps hurt my knees and back are on... Just so you know I have cut out all the McDs cheats and have moved to ... I am really having a hard time working day shift I have not worked day... Hey that make 2 of us. well sorry I didn't post yesturday but after work I came home and went... OK here we are and I had a great day in the gym Leg day looked like th... You made the right choice man, by far. Keep on kickin' ass dude. thanks I have taken a lot of inspiration from people out here so I hop... OK so I was really planing on being under the 460 mark but I didn't ma... Well did you take a dump yet :-) ?? I was like 237 last night, this m... umm by latter I ment tommorow lol I went home and my son was on com... Awesome job thus far at saying no to the temptations. Motivation is not a prob right now it might be latter but right now I ... ok I am happy with Incline going up but I did it before Bench this wee... You know, at my higher weights the incline movements worked better for... Had One bad meal today was working on the van and didn't get it runnin... Sunday is my day off and honestly I feel like crap I wish I could slee... Unwanted? I thought you had a great wife man? Hi. Perhaps you should consider a gastric bypass. I say NO to gastric bypass unless you can't do it absolutely any other... [quote=NightLordV]Unwanted? I thought you had a great wife man?[/QUOTE... Thanks so much for these words it makes it so much better when people ... There was a time when this was a thought in my head not long ago but a... hey willbird that is a heck of a thing. Following the thread I don't have the same outside pressures or dr... I acctually started in in Aug but had a layoff cause of surgury. Go heathershubby!!! Go heathershubby!!! You can do it!!! You can do... Big pat on the back to you pal . HH I didnt drop any wieghts on meself, not yet anyway :-) Bill Great job on making the decision to start. Good job some advice I would not work triceps before chest or should... Heathershubby heres a link to a thread i just posted to show you some ... sorry thought it was you its been a long week lol This makes a lot of sense can I start the rotation again after the day... wow great pics even with the skin. Just checking in on ya Keep it up !!! I had a good arm day I went slow and light today have been drained a l... Good luck man! whoa. |