Murphomat's progress - Page 2

murphomat · 11-Dec-02, 04:14 PM

i know my RHR is kinda high, but what would you expect from someone with about 80 lbs of extra fat on their frame. In reality I don't think it is quite that high as I can never remember to record it right when I wake up?
bp: 135/85
that's borderline on hyper tension, but before it was like 145/93 so I know I am moving in the right direction.

murphomat · 16-Dec-02, 02:37 PM

week 7- day 1
Height:6'0"
Weight: 268
Waist: 50.25"
Hips: 46.25"
RHR: 67
fat%: ? (my best estimate is 33.0%)
bench 3/8: 145
preacher curl 3/8: 40 + bar
legg press 4/8: 470

the end of the first week of eating on a diet of 2400 calories. It really showed on the scale. I am, just hoping I don't lose a lot of the muscle I've worked so hard to build. this week also I measured my rhr right after waking which is why it is such a change from last week.

Lee J B · 16-Dec-02, 02:51 PM

Good progress mate, keep hydrated and well fueled and muscle loss will be bare minimum ! Keep liftin' things are looking up for ya already, well done.

**cursor** · 16-Dec-02, 03:04 PM

I had not really been looking at the journals. I've made a mental note to do that more often.

Glad to see that you're "finally starting to get [your] nutrition on track." It is so very important. Do you just add up your food values as you go through a day, or do you have fixed meals with predicatable calories and macronutrient balances? Yeah, at 2400 calories (and eating clean stuff) the fat will sizzle right off.

murphomat · 16-Dec-02, 03:23 PM

I don't have fixed meals persay, but I try to keep about a 45/35/20 mix of carb/prot/fat each time i eat. I eat aprox 400 calories 6 times a day with about 2hr: 20min between meals with the last major meal 2hr before bed. Then I have a protein shake with about 150 calories of 90% protein right before bed to preserve muscle. Over the past week I have averaged

calories: 2450 fat grms:63 (sat: 23, poly:11, mono:20)
carb grams: 289 (fiber:29) prot: 195

fat:23% carb: 44% prot:32%

how does this look?

Lee J B · 16-Dec-02, 03:24 PM

Well it's not how it looks, it's how it works for you. Personally I need a high amount of protein and moderate carb and low fat, but thats just me.

**cursor** · 16-Dec-02, 03:39 PM

It looks really smooth. It's good to be in control. After doing it for a while, you'll develop a feel for it and won't have to count everything. But as in (re)learning anything in life, the details are extremely important during the startup days/weeks.

Congratulations on taking it so seriously. The alternative, of course, is to do it by the seat of your pants, never make any perceivable progress, then give up after a couple of months.

I'll keep an eye on your journal.

murphomat · 23-Dec-02, 09:14 AM

week 8- day 1
Height:6'0"
Weight: 267
Waist: 49.75"
Hips: 45.5"
RHR: 70
fat%: ? (my best estimate is 32.5%)
bench 3/8: 145
preacher curl 3/8: 40 + bar
legg press 4/8: 490

didn't loose much in terms of weight this week, but my waist and hips are both about 1/2 an inch smaller, so I hope that means that the weight I did lose was fat.

murphomat · 13-Jan-03, 03:42 PM

man did the holidays screw me up, I had such a bad month I have decided to overhaul the entire system

week 0- day 1
Height:6'0"
Weight: 271
Waist: 50"
Hips: 46"
RHR: 78
fat%: ? (my best estimate is 32.9%)
bench 3/8: 145
preacher curl 3/8: 40 + bar
legg press 4/8: 490

I gained about 3 lbs of fat in the last 3 weeks

we'll see how the new year goes.

Fudomyo · 13-Jan-03, 03:51 PM

What does "bench 3/8:" mean??

abarlament · 13-Jan-03, 08:58 PM

Probably 3 sets of 8?

Carbon · 14-Jan-03, 10:05 PM

How are you gaining weight?

Are you just eating whatever and lifting because that doesn't work?

Also I think if you are overly big, you should concentrate more on losing fat then gaining muscle at that particular time.

Like lifting yes but work more on cardio and such.

murphomat · 15-Jan-03, 10:38 AM

Yes it is 3 sets of 8

and yes my diet is my major problem. When I am able to control my diet I am very efective at losing fat, but I have trouble resisting temptation.
any thoughts?

**cursor** · 15-Jan-03, 11:28 AM

n have all of your meals pre-planned.
n don't sit down and eat until all the other food is put away
n get rid of any garbage that you have in your cupboards/fridge

Fudomyo · 15-Jan-03, 01:24 PM

Exactly what cursor said, remove the temptation.

I usually cook up 6 chicken breasts in the broiler. They are ready to go, and the easiest thing for me to fix. If I'm really lazy, I leave fat-free fruit sweetened yogurt around. Only 110 cals. That and some low fat cheese and you've got a good snack even. Just make "crap" the hardest thing to make.

Eat every 3 hrs, even if not hungry. Makes a huge difference. 3.5 or 4 hrs, and the temptation gets twice as high.

Don't let the wife make treats. Jackie makes this cranberry crumble thing, with a lb of butter in the crumble, and god knows how much sugar. Makes me high as a kite. Of course, she eats a small square and leaves the 9x12 pan in the fridge, which she swears to take to work.

Maybe that's just a note to self.....

Fudo