Doug Silva's Journal

[silva29445]

I thought I would start a journal and get some input. I am really bad at this stuff so forgive me.



My Current situation.



Weight = 264

Height = 6’0”

Sex = Male

Age = 25, 26 in November



I just quick smoking after restarting again for 6 months. I am now 2 weeks into no smoking. I quit before for over a year and have no desire to smoke, unless it is poker night. Man is it hard not to want to smoke on poker night.



This has been my routine since the start of the month.



Right now I am going to the gym Sunday through Thursday. I go after work since they are open 24 hrs. At least I know I can go anytime when I feel the urge.



I am only doing Cardio right now. I just want to do this for the first month and then move back into doing weights and cardio.



Cardio consists of 3-minute warm-up walk and then I do 7mph run for 3 mins. I go back to the 3-minute walk and then increase the incline of the treadmill by 1 every 3 minutes. I usually end up at an 11 incline. I do this Cardio work out for 45 mins and I feel good afterwards.



I will post updates to my eating later as it is late. Thanks for stopping by and feel free to leave feedback.

[silva29445]

Today was the same cardio workout. I think next week I will increase the run by 30 to 60 seconds. I will probably do this every day.

Now for the food. Go ahead and let me have it. I am still working on the food thing.


Breakfest
1.5 cup of Apple Jacks and .5 cup of mile. (Note: the apple jacks are my girlfriends but she is doing the gym and food thing to and won't eat them. I will eat them till they are gone. I hate wasting money)

Lunch
Hungry man Bonless Pork meal (I bought these before hitting the gym again. I hate wasting money)

Dinner (After workout)
Bonless chicken breast and long grain white rice
1 cup of yogurt


19/58/23 was my food split for the day. I got to find more protien. When I get done with the apple jacks I think I will make some eggs and bacon. Bacon cooked on one of those drain fat grills. Is this any good for a breakfest? I am really bad at plaining meals.

[Streetman]

Silva, I was at about the same place you were when I started last September. You're not going to be perfect right away with everything. Apple Jacks aren't the best breakfast, but you don't start anything in a full sprint. You're worlds ahead of most people, just knowing that you need more protein. Eggs and bacon aren't going to be your best source. Too much fat. Think more along the lines of chicken breast, and other LEAN meat. Breakfast? If you do eggs, realize that they're over 50% fat. Yes, good protein, but only one source. Add some lean turkey or ham to get more protein and lower fat % for that meal. Breakfast is tough. I normally suppliment it in some way with a whey protein shake.

Drain fat grill? Don't believe the hype. Read right on the box, how little fat it saves you. There's one of those * that you have to look for. Once you find it, read, "Shown to reduce fat by .4 grams...." .4 fat grams? That's 3.6 calories. Don't believe the hype.

Try to eat your bodyweight in protein grams. Keep your fat low. Eat natural fats. All natural foods overall really. Nothing coming from a box. In the grocery store stay out of the middle isles. Most things you buy should need refridgeration. Eat colorful fruits and veggies. Replace white bread, pasta, rice, and potatoes with darker colored counterparts; whole grain bread, pasta, brown rice, red or sweet potatoes.

Got all this? It's really simple once you get the hang of it. Eat naturally, and you cannot go too wrong. Get a 10" plate, and seperate it into thirds. One third of it is lean meat, one third veggies, and one third carbs. Eat every 3 hours. Lose weight.

Any questions?

[silva29445]

Thanks for the info. Last night I went grocrey shopping and tried to do some good shopping. I bought some pork loins, frozen boneless chicken breast, canned green beans and corn (are these ok) and some potatos for backing.

I figured I would have my chicken and rice for lunch at work and eat the pork and potato with veggie after workout. I still have no idea for breakfest. Maybe I will go back to eating a bagle and make a shake to take with me to work. Thanks for the help.

I will update tonight about meals. Friday (Very Bad) and Saturday (Really Bad) but I have to get rid of these fat food still in the fridge.

[threenorns]

i'm part scot (my paternal grandmother) so i feel your pain about wasting money but trust me: THROW IT ALL OUT.

you're just prolonging the agony by keeping it around and eating it up. if you spent money on a car you realized was dangerous to drive and unfixable, would you continue to drive it until it quit or would you suck it up as a lesson learned?

go to www.fitday.com to track your eating - makes monitoring and planning SO much easier.

calorie-wise, go NO LOWER than 1800 per day or you'll end up with a host of metabolic problems. carbs, limit your starchy carbs and the ones you do eat, make them whole grains instead of white processed crap. split your eating into protein/carbs/fat in a 40/40/20 ratio. so let's say you're eating 2000 cal/day, that's 800 calories of protein (200 grams @ 4cal per), 800 calories of carbs (200 grams @ 4 cal per), and 400 calories of fat (50 grams @ 9cal per). stick with it for six weeks, then begin fine-tuning as needed.

[silva29445]

Weekend was to bad to post so lets just pretend it never happened. I feel better all ready. Okay, just to let you all know, I took my weight today. Started at 264 last monday and one week later I am 260.


Food today

Breakfest
1.5 cup of Apple Jacks and .5 cup of milk. (Don't kill me Threenorns. It is almost gone)

Lunch
7.5oz skinless bonless chicken breast, 1.5 cups of rice (seasoned with garlic salt), and 1 cup of blended strawberry yogurt (Great Value Style). Forgot spoon today. Ever eat yogurt with a fork. That is fun

Dinner
Two 3.5oz Pork loins, 1.5 cups of rice, 1 cup of sweet corn (Great Value. See a trend) and 2 tbsps of steak sauce (Great Value Baby). I will probably sub a baked potato for rice tomorrow.

Before bed snake
Protein Shake (Myoplex Deluxe)

Food break down
34/47/20


Thanks for stopping by.

[threenorns]

you're getting the hang of it quickly - and that stuff better be gone. not even good as food for maggots. <stern spinster gaze>

next, start working up to eating every three hours - instead of two big meals six hours apart, have two smaller meals three hours apart. this way, you'll maximize nutrient utilization and minimize storage of excess.

[silva29445]

Originally Posted by threenorns

you're getting the hang of it quickly - and that stuff better be gone. not even good as food for maggots. <stern spinster gaze>

Thanks for not using the switch. I think a beating would be counter productive.

I eat breakfest around 12pm before leaving for work. Lunch is at 5pm. I think I will inseart the shake around 8:30pm. This will give me at least 45mins to let it sit before work is over and I go to the gym. Then I can come home and eat around 11:30pm after showering. Hows that meal plan sound?


Now that the apple jacks are almost gone, I need some ideas for breakfest. The links on the board are not always working.

[silva29445]

I realized that I forgot to mention my workout today.

45 minutes on the treadmill
3 minute warmup at 3mph.

3mins 30sec at 7mph on the treadmill. I will notch my way up by 30 seconds every week if I can. I figure the run will get easier after I lose some lbs.

The other 45 mins was spent at 3mph and an incline of +1 every 3 minutes. This gets me up to an 11 incline and my heart is pumping at the end.

[threenorns]

if you can eat it for dinner, you can eat it for breakfast. there's no magic "breakfast food" but you generally want to have a good amount of carbs to kick-start your metabolism after fasting for so long while you were sleeping. unless, of course, you're following a timed or restricted carb diet.

oatmeal is a perennial favourite. another one you might like to try is Red River cereal - very tasty stuff. add a cup of blueberries or chopped black cherries for a healthful power up. have a glass of milk with that or maybe some eggs.

[silva29445]

Today's update

FOOD

Breakfest 12:00pm
1.5 cup of Apple Jacks and .5 cup of milk.

Lunch 5:00pm
7.5oz skinless bonless chicken breast, 1.5 cups of rice (seasoned with garlic salt)

Before workout 8:15pm
Myoplex shake

Gym 9:45

Dinner 11:45
Three 3.5oz Pork loins, Baked Potato (added some butter), .5 cup of sweet corn



Workout
45 minutes on the treadmill
3 minute warmup at 3mph.

3mins 30sec at 7mph on the treadmill. I will notch my way up by 30 seconds every week if I can. I figure the run will get easier after I lose some lbs.

The other 45 mins was spent at 3mph and an incline of +1 every 3 minutes. This gets me up to an 11 incline and my heart is pumping at the end.


I think things are going good so far. I feel good.

[Streetman]

Silva, I have some good news for you. You can cut your 45 minute cardio sessions in half. Really, I've lost 100 pounds, I know what I'm talking about. I do 20 minutes high intensity. And haven't been doing those for a while.

Add to that my girlfriend recently hit a platue on her weight loss. After 8 months of me telling her to do intervals, she picked up a magazine that said to do intervals. Guess what? She's dropping weight like mad again, and twice as motivated to get back to the gym everyday. Hey, half the time, twice the results? Why not?

F the "fat burn zone"! Useless lab work gone mad. Bust yer arse, and go home.

[silva29445]

What kind of high intensity did you did streetman

[Streetman]

Either intervals, or just all out high intensity, Max-OT style. I've never tried Max-OT style, but it's 16 minutes of as fast as you can go. And then the next time you do it? You try to go faster.

I warm up for 5 minutes, then go through cycles every 5 minutes slow to fast. Soooo...for instance on the eliptical, after warmup I'll run maybe 3-4 mph for a minute, then 7 for a minute, then 10, 12, and 14+, then start over by dropping it down to 3-4 mph. Do 4 cycles, which is 20 mintutes, followed by a 5 minute cool down.

You can do whatever. Some people swear by 30 and 60 second intervals. Srint/Walk. Whatever. I just say bust your ass, vary your speed, get really tired and burnt out, and you'll be fine. Fat burn zone is for middle aged housewives who like to lie to themselves, and don't see results.

[threenorns]

another thing you can do is drag something - it's the best cardio there is, bar none, and has the added bonus of building muscle.

BUT!!!!!!!!!!!

if what you're doing is working for you RIGHT NOW, then don't fix what isn't broken.