Progress pics

[ixocean]

Since I've lost over 70 lbs I wanted to post some pictures, primarily for suggestions on whether I'm on track or not. I'm trying to tighten up the remaining skin, lower overall body fat, and increase muscle mass. I don't want to bodybuild, but would like to increase my lean muscle mass. Anyway, when I started my plan I didn't take before photos (other than family pics, etc) since I was too embarrassed. Today I wish I had taken those photos, because I would be able to show what a 42" waist wearing lard tub looked like compared to my 31" waist today.

Oh well, the best 'before' pic I could come up with is from Xmas in Vegas in 2001:



Here I am today:

[threenorns]

looking good! you have some excellent potential there - keep it up!

[cursor]

What does your current exercise plan look like?
How do you eat throughout the day?

[ixocean]

Originally Posted by cursor

What does your current exercise plan look like?
How do you eat throughout the day?

Copying my post from my other thread:

<snip>

WEIGHTS:

*Bicep curls
~4 sets/12 reps @ 35lbs/arm
*Abs
~2 sets/15 incline crunches
***Alternate between curls and crunches for my 'rest' period***

*Flat bench flys
~4 sets/12 reps @ 25 lbs/arm
*Abs
~2 sets/15 incline crunches
***Alternate between flys and crunches for my 'rest' period***

I randomly add two or three of the following:

*Cable pulldown
~4 sets/12 reps @ 65 lbs/arm
*Lat raise or One-arm row
~4 sets/12 reps @ 15 & 35 lbs, respectively
*Seated leg extension
~4 sets/12 reps @ 85 lbs
*Lunges
~2 sets/12 reps @ 25 lbs/arm

CARDIO:

*30 minutes on treadmill
~starting with warmup
- 5 minute, 13% grade @ 3.5mph
~alternate running & jogging with fast walking (I'm working at HIIT; using an HRM)
- 25 minutes, 0% grade @ 8.0mph/6.5mph/4.0mph respectively

The only 'free weights' I have access to are the Power Blocks and a bench, but there are a few machines (limited) for me to use. Admitedly, I haven't developed much strength in my upper body. I have difficulty with more than 50 lbs on the flat or seated bench press machine. I find it somewhat embarassing, but try my best to work through and do what I can. I would REALLY like suggestions on improving capability/handling more weight. I think I understand the concept of gradually increasing the weight, but I'm not sure I'm seeing any marked improvement to afford the increased weight.

<snip>

Regarding diet, here's a link to My FitDay Page: http://fitday.com/WebFit/PublicJourn...?Owner=ixocean

[threenorns]

only 50lb bench press?

sounds like a form issue there. you might have the seat set too low - you can tell because your hands will come close to your body up around your shoulders. if so, you're hitting mostly your front delts. raise the seat so that your hands come to your body at the bottom of the movement at or slightly below your nipple line. that will put more emphasis on the pecs.

the problem might also be your arms, and not your pecs. if your arms can't handle the demand, doesn't matter how strong your pecs are cause they can't do it alone.

another thing, if you're doing more than, say, 12 reps WAY tops, it's really time to put the weight up and try to keep it in the 4 - 12 range, depending on what your aims are.

when you do the exercise, focus on what is supposed to be happening - ie, don't think "move the handles forward" - think "straighten the arms"; that will help you activate the right muscles and put proper mental focus into your workout.


btw: less than 1400 calories and less than 100 grams protein!??? totally not enough, dude.

[ixocean]

Originally Posted by threenorns

you might have the seat set too low

Wow, massive lack of education on my part. I think you've nailed that one right on the head, as the bar usually is at my shoulders. I'll try some adjustments to see what I find out and report back, thanks!

Originally Posted by threenorns

btw: less than 1400 calories and less than 100 grams protein!??? totally not enough, dude.

Hmm...I've been so focused on cutting that I really haven't stopped to look lately other than focusing on low cal/low fat/low carb. If you've looked at the last couple of days for me on Fit Day (I stopped using it for a while, thought I was doing okay), can you make any suggestions for things to add into my diet? I do add cottage cheese, carrots, and tomatoes in the evening once in a while...maybe an evening protein shake? (I have a hard time stomaching meat too late in the day, other than maybe some turkey on half a slice of bread or pita...) Suggestions always appreciated!

Thanks

[threenorns]

my personal opinion, start at 1.5 grams of protein per pound of bodyweight. other have different opinions (higher and lower) but that's a fairly safe middle ground to start and you can raise or lower it later as you need. you need to cut body fat a bit, so reduce your carbs.

my own diet is 200 grams protein (1 gram per pound of body weight cause i'm female - that ratio will increase as i lose weight because it's 200gram protein from here on out), 100 grams carbs on days i don't lift weight (including cardio days), and 300 grams carbs on days i hit the gym because my workouts are HEAVY. my average calories over the past two weeks is just shy of 2000, well below my supposed maintenance level of 3900/day.