fat guy journal

ksshane · 03-Feb-03, 02:27 PM

Okay. Well, Im going to start this today. I was going to put it off tell tomorrow (going grocery shopping with the wife tonight)

7:00am checked weight 260lbs
checked body fat with one of those little plastic pinch calipers you get from the health store. 31.

GOAL: I want to drop my bf by atleast half without loosing as much muscle mass as possible.

8am bike for 20min
lifted weights after that. Shoulders and legs
Then I did a little setup program (you know... One of those videos you pick up at the local walmart)

9:30 protein shake

10:30 large glass of 2% milk

1pm salad with chicken breast (no dressing)

Later on I will probably have another chicken breast, and some corn. And I will add in another protein shake somewhere in the mix.

Tomorrow will be a much better day. Because I just dont have any food in the house. None thats good for me anyway. That will change tonight though.

**cursor** · 03-Feb-03, 03:00 PM

That's the way to get moving in the right direction! Sounds like you're getting it under control.

ksshane · 04-Feb-03, 07:24 PM

Well today has been a good day.

Got my grocery shopping done last night. The wife made me laugh a little. She said: Its expensive to go on a diet...LOL

Although I am hoping that in the long run she will see that its worth it.

Got up this morning, and rode the bike for 20minutes, and then lifted. I had chest and tris today.

As far as food an supplements go.
I had a creatine drink before working out. After working out I had a protein drink. An hour later I ate a bowl of cereal, and had some fruit. I also took some hydroxycut.
I have noticed today that if I wait a little while. My body will tell me when its hungry, and I look at the clock, and its usually about an two to three hours.
So about every two hours I have been eating or drinking a protien shake. Before I go to bed tonight I plan on having some oatmeal and yogurt. Maybe some kind of vegetable also.

I have been looking over some of the other post, and I know that this has been addressed many times. I have read how you should work some kind of split when doing your weight training, and your cardio. Some people do weight training 3 times a week (M W F), and then do cardio (T T S). Some people rest 2 times a week, and they stager them during the week.
I know that different peoples bodies are going to recover faster then others. How do you know if your body is recovering fast or normal, or slow?
In the last couple of years I have taken shots at working out from time to time, and one thing I have noticed is that my body will be real sore (I mean real sore) the first week or two, but after that it becomes really hard to get sore at all. In the past I worked out M-F and would take Saturday, and Sunday off. And as far as weight trainging goes. I didnt really have a problem with that. It was just keeping motivated that I had the problem with. But would I eventually be shooting myself in the foot by working out that many days in a row?
What would you guys suggest?

I have plenty of free time. I can do cardio in the morning, and weight training later on in the day.

I was also wondering if there are any other supplements you would suggest that I take? I currently have multi vitamens, creatine, hydroxycut, and designer protein.

Well, thanks for taking the time to read this, and hopefully in about 3 months you will see my before and after pics posted here. Actually now that I think about it. Forget the hopefully part. In about 3 months you will see my before and after pics posted here.
Have a good evening, and I'll be back tomorrow.

guimond777 · 04-Feb-03, 07:32 PM

Hey! Keep it up!

I'm in the same boat as you, I have a journal on this page as well. Keep the motivation, i have already seen results after 1 week, so i know you will see some as well!

I can help motivation wise in anyway i can, just ask!

ksshane · 06-Feb-03, 10:21 AM

Well, I didnt get around to adding to my journal yesterday. So I guess I will put both yesterday, and today in this post.

Yesterday. The diet went pretty good. I ate all the things I was suppose to eat. Chicken, vegies, and fruit. I had my protein shakes and all, but my workout didnt happen. I was so sore when I got up. I just couldnt put together enough motivation to work out.

Today. I really dont see a problem with this diet. I know that I will have to tweak it some later, but so far everything I have tried I really like. I did notice yesterday that I am starting crave pop, but I got rid of all the pop in the house on Sunday. So I guess I will just have to deal with it.
I am still pretty sore today, and probably will be most of next week until my body starts adjusting to me trying to kill this fat ass. But I did get my workout in today. I had back and bi's today.

Well thats about it for this entry.
Later all.

**cursor** · 10-Feb-03, 11:13 AM

Sounds like you're moving forwards!

With respect to your wife's observation that eating healthy is expensive, I have to respond, "not necessarily so." It really all depends on how you go about it. If you focus on whole foods, and buy some items in bulk, it really isn't more expensive than what most people spend on their garbage meals.

While we buy protein powders, we don't focus on them as our primary source of nutrients. We "supplement" our whole-foods diet with them (to ensure adequate quality protein intake). Have you done an analysis on just exactly what you're daily diet is providing your body (in terms of volume and macronutrient balance)?

ksshane · 10-Feb-03, 11:39 AM

First I just wanted to say thanks to Cursor for all of his help so far. I know I will still need more...LOL

As far as the cost of food... We have found that if we just shop around a little smarter we can save a ton. For example buying in bulk like Cursor suggested.

Over the weekend my diet took a turn for the worse. Saturday started out good, but my wife, and I went to my in-laws to watch some boxing, and they ordered pizza. To be honest... I didnt try very hard to resist. I ended up eating 2 pieces. Wich is still better then I usually do, but I was still pretty unhappy about it later. Sunday went pretty good. I ate according to my diet all day, and then the wife wanted to go out for dinner. I still only had ice tea, and grilled chicken, and veggies. So all and all I was pretty happy with that.

As far as working out goes. I didnt work out at all over the weekend, but I did spend alot of time going over my diet with the information that Cursor gave me, and I also checked out alot of old post on different work out splits.
I dug out my old bodybuilding encyclopedia written by "The Oak" Arnold, and took lots of notes.

Today was shoulders, and legs.
I started out doing low impact cardio for 20min. Basically just to get everything warmed up.
Then it was off to my weight room wich consist of an adjustable bench with leg, and preacher curl attachments. A squat rack with a lat pull down attachment. 300lbs of weights, and dumbbells up to 40lbs.
I tried doing my sets, and reps a little different.
I would do my first set as a warm up. With very little weight for 15 reps.
2nd set would be more weight for 10-12 reps
3rd set would be more weight for 8-10 reps
4th set would be more weight for 6 reps (which should be all I could do)
5th set would be the same as the 4th set, and I would try to get 6 more reps.

I really enjoyed that workout. I dont know if it was the set, and rep change, or if it was because I used Cursors advice, and had one of my meals before the workout. But whatever it was. I felt great. I really think this is going to work out perfect for me.

Once again I would like to thank Cursor for all his help.

Cursor... I pretty much have my diet it down, but those dang carbs... Im still trying to get more of them. I will post my diet tonight. I just want to make sure everything goes as planned, and I want to write down any changes to it that I might add.

**cursor** · 10-Feb-03, 12:18 PM

Cool. I'll watch for your posted diet.

Experimenting with your workout can be rewarding. Proper warm ups, before lifting heavy, can make all the difference in the world. You definitely don't want to let the warm-ups wear you out though. Make sure that when you hit those work sets, you are pumping all that you have into them—don't hold back! Umph!

ksshane · 10-Feb-03, 04:55 PM

Well, I only have one more meal today, and thats around 6pm so I am going to go ahead, and post my diet. I dont know if I would call it a diet though. I feel like all I did today was eat...

7am c38 p21 f02 Creatine, and a protein shake

Workout

8am c38 p21 f02 Creatine, and a protein shake

9am c04 p63 f09 2small chicken breasts, and lowfat cottage cheese

10am c03 p21 f02 Protein shake

12 am c62.5 p33.5 f06.5... 3/4 cup of oatmeal, fat free yogurt, and a protein shake

3pm c133 p21 f02 Banana (according to a book I have a banana has 80 carbs... Is that right?), and a protein shake

6pm c35 p39 f10 Lean cuisen (spelling) dinner, and a protein shake.

Well thats about it. I see that I need to add in some veggies, and actually I was planning on it, but I have been so full today.

c313.5 p219.5 f33.5 are the totals I came up with. I think my protein is right on. Maybe a little high since my lean muscle mass is 180lbs, but Im not going to complain about that. Im still working on getting my carbs up a little higher. As far as fat goes. I really wasnt trying to shoot for anything specific on that.

Oh! I almost forgot to add in that I am taking Hydroxicut at 7am, noon, and 3pm. Hopefully that will help as well.

**cursor** · 10-Feb-03, 05:54 PM

Logging is a great way to create a very real awareness of what you're eating.

Bananas very in size, of course—anywhere between 3 oz and about 5 oz. If you'll weigh the banana after you peel it, you can get a pretty good idea of what nutrients you're getting. For each ounce of banana (w/o peel): 0.3p 5.8c 0.0f (0.5 fiber) = 24 calories. I just used a 4.4 ounce banana in a post-workout shake—that'd be worth 105p 25.4c 0.0f (2.4 fiber) = 108 calories.

ksshane · 12-Feb-03, 12:41 PM

Diet seems to be going good.

Over the last couple of years every once in a while I would pull a muscle or pinch a nerve in my back. I have always figured this was caused from my excess weight up front. Last year I went to a doctor about it, and they took some x-rays, and said everything was fine with my spine. They recommended some stretches. Ever since then I really havent had any problems with my back until last monday. I think I agrevaited it while doing squats, and then today I was doing good mornings, and that really agreviated it. I think I have that problem figured out though. As far as squats go I dont think I was being strict enough with my form, and with the goodmornings I will just have to do really light weight at higher reps for now.

I also decided to take my measurements today... Please dont laugh when you read them...

Chest 50"
Hips 48"
Waist 43"
Thighs 26"
Calves 15 1/2"
RH Bi 16 3/4" Forearm 12 3/4"
LH Bi 16" Forearm 12"

Well, thats it for today.

guimond777 · 15-Feb-03, 11:09 PM

You sure are getting your share of Protein! Thats excellent. Now...if only i can get the motivation to do just that

ksshane · 16-Feb-03, 11:05 AM

Well everything was going great.... Until Valentines Day... Had to take the wife out to a fancy resturaunt. Where she put a gun to my head... So I had to eat fried food (Shrimp to be exact), and some damn bread that is baked with butter already in them... What the hell is that all about!!! Who ever heard of butter already in the bread??? I tell ya... I was set up...LOL Then on Saturday she wanted to go see a movie, and wouldnt you know it. She brought her gun with her. Made me eat buttered popcorn. I didnt want to do it. HONEST!!!...LOL

Today I am back on track though. I am still getting in all my workouts. And Im still sticking to my eating habits other then those couple of things.

So thats my update. I do think I need to add some more cardio. I just dont feel like my mid section is going away. Other then that I feel great. I also found out that since I have cut out candy bars and things like that. That I have become a fruit Freak. Fruit never tasted so good. Matter a fact I think I will go get an apple right now.

Later

guimond777 · 16-Feb-03, 12:28 PM

I know how you feel, but the best thing i learned is...

Dont let it get to ya. Better yet, try to eat healthier the next few days to make up for it, and to balance things out.

Also, I've just recently learned this....you cant go buy how much you weigh, heck you cant even go by ur measurements, cause you change so quickly and in ways that wont even show on a scale and a tape measurement. Besides, if you get in the habit of measureing yourself, you'll start getting paranoid when you dont see results

At least thats how it was for me when I tried to lose weight the first time around. This times different though. Hope that helped

ksshane · 27-Feb-03, 09:37 PM

Update:

Helping a friend move, and I slipped and fell down a flight of stairs. Hurt my back, and had to go see a doctor. He gave me some meds, and told me to try and not lift anything for a week. This weekend my week will be up. So I will back at it again starting monday.

Diet hasnt been going to bad. I havent gained any weight, but I havent lost any either since the little accident.

Well thats it.