Exercise and Eating suggestions appreciated.

[Trias]

Trias:

(4th May 2003):
6’1” (185cm)
123kg (271lb)
bf% no idea high obviously
Neck: 48cm/18.9"
Chest: 119cm/46.9"
Waist: 135cm/53.1"
Hips: 132cm/52.0"
29 years old

I’ve been eating better for about 3 weeks and doing light commercial gym for maybe a week. I won’t go into my diet before which was high in protein, fat, carbohydrate (esp simple) low in fibre, veges and fruits. I was sedentary. Pretty much totally.

At gym:
It’s been a short time but this is my intentions. About 5 minutes warmup on a bike. About 45 minutes of pinned weights of all sorts (should I name them?) in something called ‘circuit’ Anyway it’s 2 lots of 10-15 movements (whatever I manage) on a pinned weight of 3 for all of them. I go to gym about every 1-2 days.

General Exercise:
Some good advice I got (I think anyway) was to maximize exercise in everyday life simple things like taking stairs instead of lifts. I also try to walk every day. Only 5-10 mins now we’ll see how it goes. I have some hand weights here I could use .. somehow as well.

Eating:
Can’t remember well before 8/5/2003. sometimes yogurt (the real and plain stuff) for breakfast. Sometimes salad for lunch. Sometimes stirfry for tea or lunch.

8/05/2003
B: Porridge (oatmeal and oatbran cooked in water and a splash of skim added on top after cooked), some nuts, seeds and dried fruits on top of porridge, a small glass orange juice.
S: A mandarin
L: wholemeal pasta with a tomato based sauce and a bit of parmesan
S: Chocolate dark about 5g
D: A rolled bread thing of mountain bread (unleavened wholemeal bread very tasty but thin and small), some smoked salmon, some light philly cheese, a lot of tomato, cucumber and bean sprouts.


9/05/2003
B: normal serve Weetbix n fruit, skim milk
L: Small crumbed beef schnitzel self crumbed shallow fried in very little oil, salad of quite a bit of snow pea sprouts, alfalfa, mushrooms and red capsicum. Dash of balsamic.
D: Frozen commerical meal Asian, low fat, low sugar, noodles, chicken, veges and sauce. Some 1/8 cup nuts, seeds and dried fruits.


What I think I’m doing right:
Not logging everything precisely. It may be more effective but I find it boring and if I find it boring I might not stick to it.
Not weighing myself every 5 mins. I will do this once a week. I think this obsession might do more harm than good.
Drinking a lot of water and far less diet coke.
Focusing on less calories more than just less fat alone.
Excersing to build muscle. Apparently muscle adds metabolism which will be better for me or at least stop muscle wastage as I eat less energy.
Switch to wholemeal emphasis instead of white etc.
I don’t feel hungry very often.
Adding fibre where I can.
Know how to cook. I’d hate to do this not knowing how to even boil an egg.
Vastly reducing takeaway. I did go once (Indian) in family situation and picked carefully and ate a much smaller serve than I usually do. I chose tandoori chicken (about ¼ no skin with ½ cup basmati rice, 1/3 of a naan (nann has fat inside the dough) and a small spoon of 3 curried meats (which usually includes fat and protein)
Being comfortable with my body. It does sound laughable at my weight but to feel at ease and yet do what’s best anyway I find very motivating and I need not slip into guilt trips or obsession.
Avoiding a diet. I refuse to diet. Diets end and I do not want to go through loosing this fat again. I am changing how I eat permanently.
Increasing chicken, fish, egg and vege protein and reducing the red meat protein.
Going to gym with a friend (who’s not fat but weedy). It’s much better that way I think.
I'm enjoying gym (apart form the calves). It has a sauna and spa for fun I can use too.

What I’m not so sure about:
The volume I’m eating, too much too little hard to say. It’s hard for s/o used to double/triple helpings to get volume OK.
Taking general multivitamin every few days. I consider this insurance in the case my balance is poor.
Stretching. The gym guy said it isn’t needed on circuit. To complicate it I’ve gotten something like severe cramp in both calves (almost equally) but for the last two visits I did other stuff (free weights are they called?) not circuit because we came during classes they have. I could barely walk for one day, I’m pretty much fine now though. I will either have to join the full class or come later methinks.

[cursor]

You might consider some addtional protein. Your listings look a bit shy there. I frankly wouldn't consider calf exercises for you as necessary at all. Simply walking (carrying your weight) should be more than enough. Greater focus should be placed on your larger muscles (thighs: hamstings & quads, back, and chest).

3 workout days per week should be plenty for you. You are right in your assumption that the development of muscle mass improves metabolism. That is key. Weight training is the way to get there.

Make sure that you maintain a progressive training log. It's not only important that you lift, but also that you make progress. Before you go to a workout. Review your last two or three workouts and come to some conclusion about the progress that you've made (or haven't made). Decide, before you go to the gym, what your exercise-specific goals will be. What are you shooting for (and not in simple, general terms). Be specific.

As far as food quantity and nuritional balance goes, you may want to peek at a sample 2000-calorie and a 3000-calorie meal plans. You should be able to get some ideas from them.

[Trias]

Thanks very much for the advice. A training log makes sense I guess. Pity I don't know what the machines are called.

So you say less of calves and more of the rest which should be NP as the machines have diagrams of the muscles worked. Yes it is about 3 days a week. And I'd believe it too because my legs are far stronger than my arms assuming those numbers are pretty much equal.

What do you mean by progress or specific goal. Do you mean increasing mass say from 3 to 4 or doing more movements? Should the progress be that quick I see a difference each time I go?

Interesting meal plans. I seems somewhat like I eat except you have 5 meals a day and there's Myoplex and Miracle whip I've not heard of before. You seem to eat more in the mornings. That makes sense I guess.

Thanks again for your opinions.

[Trias]

(11 May 2003):

121kg (266lb)

[Trias]

Do not include house or outdoor work.
B-breakfast, L-lunch, D-Dinner, S-snack, E-Exercise, W-Weigh, P-Pictures.

10-May-2003

B(late)-1 boiled egg, wholemeal toast with the boiled egg, wholemeal toast with light philly and vegemite, 1 grilled tomato, 3 grilled mushrooms.
E-2xcircuit@mass3reps15 However due to cramp only 1xcircuit@mass1reps10 for legs.
L(late)-1 97%ff turkey and 1 97%ff triple smoked ham wholemeal mountainbread rolls. Both with snow pea sprouts, snow peas, red capsicum, 1 slice lite jarlsberg, bean shoots, tomato. 1 apple.
D-1/2 skinless chicken breast, 100g prawns, 200g stir fry vegetables (broccoli, onion, carrot, red capsicum, snow peas, bean shoots), ¼ T olive oil, 1 T soy, 1 T toasted sesame seeds, 20g vermicelli, ginger, garlic. 1 mandarin.

11-May-2003

Brunch(café)-2 poached eggs, 3 rashers well trimmed bacon, 1 grilled tomato, 2 slices white toast.
W-121kg
E-30 min brisk walk
S-1 pear
D-2/3 chicken breast light flour and spice coating baked with small amount oil, 2 T mashed potato with whole milk. 3T corn, 1 T gravy, 1 white breadroll.

12-May-2003

B-Low fat real Yogurt, 50g strawberries
S-1 Banana.
L-1/3 chicken breast light flour and spice coating baked with small amount oil, cucumber, lettuce, snow peas, sprouts.
D-1/2 chicken breast light flour and spice coating baked with small amount oil, 50g pumpernickel bread, 20g normal cheddar cheese, 1/5 punnet bean shoots, 1/10 red capsicum, 1 small tomato, 1 pickled onion, 8 snow peas, 1/3 cucumber
E-4 pushups. Hopelessly screwed.
P-whole set taken…eep!

13-May-2003

B-Weetbix n fruit, 1 C skim milk.
L-Omlette of 2 eggs, sprinkle mozzarella, spring onion, broccoli and mushroom. 1 feijoh.
D-Frozen Meal Lean Cusine ‘sundried tomato chicken with pasta’ 23.8g protein, 9.8g fat (4.9g saturated), 49g carbohydrate, 17.2g sugar, 392 cal, 350g. Note: seems salty 685mg Na.
E-3x15 arm curls@20kg, 2x15@20kg, 1x10 30kg bench press, 3x15 20kg angled down bench press, 3x15@30kg push forwards, 1x15@30kg 2x15@70kg pull downs, 2x15@8kg each 1x15@10kg each lying down lift arm thingies, 1x15@10kg each 1x8@10kg each standing up butterflys, 3x15@1kg each flapping wires, 2x15@30kg pectoral inward movements, 3x15@30kg arm pushdowns to crutch, 1x10 pushups 1x3 pushups, 2x15@30kg rowings, 1x15@30kg push downs, 2x15@30kg push forwards, 1x15@30kg machie push ups. Feel screwed but good.
S-60g mixed nits, seeds and dried fruits (brazil, cashew, hazel, almond, pumpkin, sunflower, apricot, pineapple, pawpaw).

[cursor]

Trias said:What do you mean by progress or specific goal. Do you mean increasing mass say from 3 to 4 or doing more movements? Should the progress be that quick I see a difference each time I go?

As a beginning weightlifter, you should see progress just about every lifting session. That progress can be in terms of number of repetitions, or added weight. Before you perform an exercise, look at your log to see how well you did in the previous two sessions. It should show a steady growth.

Looking at your log, I see that you did 15 reps of 20kg biceps curls. This time you will shoot for at least 16 repetitions. Alternatively, you might increase the weight to 25kg and pump out as many as you possibly can. Log the results. Next session, you'll review, then shoot for additional reps, or added weight.

[Trias]

Thanks. Maybe I should take a pen and paper. The last one I did was just copying my mates and trying to cover the same movements as in the circuit. Circuit had a class at a bad time again and it goes on for ages. I've joined that class for tomorrow and friday and we shall see how painful that is and if it does what I need.

[Trias]

14-May-2003
B-200mL orange juice, 1 wholemeal toast with light philly and vegemite, 1 wholemeal toast with lite jarlsberg and tomato.
L-200g chicken stirfry with frozen mixed veges (carrot, leeks, sugarsnap peas, bean sprouts, Chinese mushroom, water chestnut), soysauce, ginger and garlic.
D-100g leftover stirfry with small handful bean sprouts, ½ banana.
E-circuit class 45mins most @30kg. Tired.
S-60g mixed fruit, seeds, nuts. 200mL orange juice.

15-May-2003
B-Weetbix n Fruit, skim milk
S-1 mardarin
L-1 egg, 100g 98% ff chicken, pumpkin seeds, tomato, lettuce, cucumber, red capsicum, snow pea sprouts, balsamic vinegar.
E-30 mins brisk walking
D(café)-50g 97%ff smoked turkey, 1/8 C salad (tomato, capsicum, lettuce, celery, bean sprouts others?), 1/8 C corn, spinach cannelloni (spinach, ricotta, cheddar, white pasta, tomato ??)

Note: Wyf hyperventilating and can fit into smaller sizes. Spent all night looking at older..smaller clothing. I'm starting to fit into old sizes too.

16-May-2003
B-Smoothie of 100g berries (blackberries, red currants, raspberries, blueberries, black currents), 200g low fat yoghurt, 1/4 C skim milk, sunflower seeds, pepitas, oatbran and sesame seeds.
L-100g 98%ff ‘roast’ chicken, lettuce, cucumber, snow pea sprouts, 1 mushroom, alfalfa, mung bean sprouts, red onion, balsamic vinegar.
D-200g wholemeal pasta (uncooked weight), 150g sundried tomato and roasted garlic sauce, parmesan.
E- Circuit class 45mins most @30kg. A few higher. More reps. Fewer stops. Many more situps. Feel royally screwed due to soup nazi.

[Trias]

17-May-2003
B-wholemeal toast with low fat processed cheese, wholemeal toast with thin peanut butter.
L-200g heart smart chicken, ½ C brown rice, broccoli, snowpeas, ½ t ginger, ½ t garlic, 1 t sweet chilli sauce, leek, 1 t soy sauce, ½ T ev olive oil.
D-omlette of 2 eggs, red onion, 1/3 C broccoli, ¼ tomato, 1 T skim milk, 1 slice wholemeal toast, ¼ C pineapple, small bunch grapes.

18-May-2003
B- ¼ C oats, 1 T oat bran, skim milk/water, 1 t maple syrup
E-circuit, 1x12@20kg, 1x15@ 40kg, 1x20@50kg. Some @50kg failed. Try increasing those at 20 reps to more mass. Note: take pad and record the machines and masses. Significant progress.
L-Lean Cusine ‘Lean Beef Lasagne’ 400g (11.6 g fat, 56g carbohydrate, 21.6g sugar. 27.6 g protein, 940 mg sodium), salad approx. 1½ C with tomato, cucumber, snow pea sprouts, alfalfa, mung bean sprouts.
W-119kg
D(take away)- ½ C Mongolian Prawns, 1 C Chicken Omlette, 1½ C Chinese vegetables, ½ C Singapore noodles.

19-May-2003
B-weetbix n fruit, skim milk.
L-roll up of 100g 98%ff chicken, asparagus, snowpea sprouts, red onion, lite philly.
E-30 mins moderate walking
S-1 pear
D-400g Pasta of mussels, tomato, wholemeal spaghetti, garlic, onion, red wine.

20-May-2003
B- ¼ C oats, 1 T oat bran, skim milk/water, 1 t maple syrup
E-3hrs shifting furniture
S-1 banana
L-400g Pasta of mussels, tomato, wholemeal spaghetti, garlic, onion, red wine, parmesan cheese.
E- circuit, 1x12@20kg, 1x12@ 50kg, 1x12@60kg. Two @60kg failed. Two machines broken. Feeling better after this crap day.
S-fresh pineapple

[Trias]

My first monthly is done now.

I'm 116kg (255 lb) lost 7kg total (15 lb)

Neck: 46cm/18.1"
Chest: 116cm/45.7"
Waist: 128cm/50.4"
Hips: 127cm/50.0"

Took a second set of photos as it'll be easier to do it with everything else. Even for about 1/2 a month there's improvement to see.

[Spinster]

Holy smokes man 15lbs is great progress!!

Congrats on taking the initiative to get your ass in gear, it can be a huge commitment but I can't think of much anything that will pay off such high rewards.

Keep it up and keep us informed.

[Trias]

Ahh thanks for the encouragement, I very much appreciate it.

Last weekend it was 115kg so lost another kg (around 2 pounds). I've been weighing at my parents so I bought some accurate scales yesterday and they go to 0.1 of a kg. We shall see what they say on Sunday. My digital camera also went funny always showing low batt with new and various batteries in it. I have to replace it. I hope I get the same model and the damn thing works.

I'm noticing more muscle growth too esp in the biceps. Everything seems to be working so far so I'm quite happy with it.

[Trias]

Well the new scales were 115.6 so I've gained 0.6kg :-S The camera problem is fixed Yay!

I took the liberty to record a pinned weights session limited to the readable ones.

X/Y

X=reps
Y=mass in 10s of pounds except Leg Press is in 20s of pounds?
e=easy expressed from second set
h=hard expressed from second set
f=fail

14 June 2003
Abdominal- 12/3 12/5e 12/7
Leg Extension- 12/3 12/5e 12/7
Tricep Press- 12/3 12/5 12/6
Chest Press- 12/3 12/5 12/6
Fly- 12/3 12/4h 12/4h
Rowing- 12/3 12/5 12/7
Shoulder Press- 12/3 12/4h 11/4f
Leg Curl- 12/3 12/5 12/7
Incline Press- 12/3 12/4h 12/4h
Leg Press- 12/3 12/6e 12/9e
Arm Curl- 12/3 12/4 12/5h
Pull down (to chest)??- 12/3 12/6 12/8h

Obviously I was a bit too nice that day and my legs are way stronger than the rest of me.

[Trias]

22 June 2003
I decided to compare new and old scales this time.
New=113.6
Old=112
A bit of a gap there

[Trias]

29 June 2003
113.9kg I gained 0.3kg
Also took photos and measurements this week.
Neck: 45cm/17.7"
Chest: 111cm/43.7"
Waist: 120cm/47.2"
Hips: 120cm/47.2"
Also took upper arms (from widest point near centre) for first time;
Arm: 38cm/15.0"

I pretty happy with those I guess.

6 July 2003
112.9kg I lost 1.0 kg.