Backfat's Fatty Journal

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Backfat

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Yup making a journal so i can get help along the way and have a "buddy" during this workout lifestyle change and for people to tell me if i am getting off track too much or that me eating that cake was fine so i dont make a big deal about it.

I am not starting yet until i get paid and get a protien supplement. So sometime next week i will start my first workout. I will post it on here along with my diet that day so i can get advice/motivation to see how i am doing. I will be posting FINAL stats and pics before i start.

I will post pics monthly for progress checks or if anyone just feels like starring at perfection or knowing how i am doing lol.

Stay tuned i suppose......
 
I responded to your other thread. One of the very first things, I suggest is learning how to configure your calories and macros according to your goals, and personal variables. Read the response, and you can post the results in your journal. And, I will assist you with what I can.

Good luck, with your journal.
 
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Welcome :D

Eating the cake is a big deal until you prove yourself in the journal.:action13:

We would need to see how dedicated you are before we let you slide.

You don’t need a sup to start training. Why not practice getting out there and doing something before your official start happens, why wait. Go for a walk or run depending on your condition now. What it your plan for a workout?
 
Backfat said:
Yup making a journal so i can get help along the way and have a "buddy" during this workout lifestyle change and for people to tell me if i am getting off track too much or that me eating that cake was fine so i dont make a big deal about it.

I am not starting yet until i get paid and get a protien supplement. So sometime next week i will start my first workout. I will post it on here along with my diet that day so i can get advice/motivation to see how i am doing. I will be posting FINAL stats and pics before i start.

I will post pics monthly for progress checks or if anyone just feels like starring at perfection or knowing how i am doing lol.

Stay tuned i suppose......
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It is true you do not need any supplements. If you can afford to purchase what you need in hard food, this is what I would suggest. However, everyones life style is different. If you find it hard getting in your calories (especially protein calories) in during the day, then purchasing a Whey/Casien protein powder is a good idea for you personally. I would refrain from drinking your calories, as much as possible, and opt for solid food any chance you get. Liquid can digest fast. Harder food takes longer to digest (especially hard protein). It will keep you full longer, and lower the times you get hunger cravings. At the same time, if having a liquid (such as protein powder) doesn't cause problems like this, then of course have it in your diet.
 
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Ya i understand i dont NEED a supp. but i wont be getting enough nutrients throughout the day anyway due to my lack of cals. so i am going to drink one or 2 because of that and because of other advice i have recieved on here. 1 right after a workout and another for my lunch but just on certain days, it wont be a everyday thing because i need to make sure i get enough cals. or my body will go into survival mode and it would become counter productive (storing fat cuz of thinking it wont eat in days)

I read somewhere that in order for the body to recieve all the nutrients in needs in a day you need to eat 3000 cals a day (good cals). Which is another reason i will be taking multi and whey.

On the advice of evo here is my workout:

Workout 1
Squat: 5X5
Flat Bench: 5X5
inc db bench/reg. inc. 3x12
leg press: 3x12
lat pulldown 3x12
ab movements

Workout 2
Deadlift: 5X5
Military Press: 5X5
shoulder press 3x12
rowing (whether it be cable or dumbell) 3x12
back extensions 3x20
ab movements

The days im not lifting i will be doing HIIT. Also some days after i do my 5x5 i will do the rest of the excercises in a circuit/super set so i can get in a metabolic workout that day as well. I will play with that portion on how i see fit.

My dilema right now is do i workout for 6 days or 5? if i do six i can get in 3 lifts and 3 HIIT. If i do 5 i will only do 2 lifts and 3 HIIT but a break in the middle of my back to back HIIT days. I might play this by ear to see how tired i am at any given point. I dont want to overtrain and have an injury so early.

In the next couple of days i will be posting before pics,weight, and the cals i need to eat on a daily basis. Also daily i will post my diet for the day and my workouts.

Sorry johhny boy i didnt know how personal you get when chocolate cake is mentioned ;). lol.
 
Backfat said:
I read somewhere that in order for the body to recieve all the nutrients in needs in a day you need to eat 3000 cals a day (good cals). Which is another reason i will be taking multi and whey.
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On the 3,000 calories: This may be true for an individual with the coresponding height, weight, gender, and other personal particulars, but for you its not acurate, and its false and wrong to blanket such calorie approximations to the general public without taking into account personal particulars.

Yes, by all means include whey powder in your diet if you are finding it diffucult to get your calories in. You are in good hands with Evolution. :)

Have you sat down and calculated you calories yet?
 
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i posted back in my Nutrional thread if you havent taken a look at it yet. Let me know if all that stuff is right what i did. Would have pmed u about it but something about 5 days and 5 msgs or something crazy kept coming up.
 
Backfat said:
i posted back in my Nutrional thread if you havent taken a look at it yet. Let me know if all that stuff is right what i did. Would have pmed u about it but something about 5 days and 5 msgs or something crazy kept coming up.
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Okay, :) I have responded to a few threads, where they calculated their personal calories, and I couldn't remember if you were one of them, lol, :). Sorry about that. I will take a look, heck I may have reponded to the other thread already........lol......:animal2:cool:
 
That looks like a lot of work for your workouts....high demand on yourself. I've not read your other threads but if you are new and have not been training, i think you are going to be over doing it. but thats just me.

wish you the best!
 
nah ive worked out before just last 6 months had some personal/work things come up and fell off the wagon even more than what i already was lol.

I will have a detailed day by day account and any advice is welcomed to my particular situations.

Thanks for the support here johnny. Stay tuned.
 
Cain said:
On the 3,000 calories: This may be true for an individual with the coresponding height, weight, gender, and other personal particulars, but for you its not acurate, and its false and wrong to blanket such calorie approximations to the general public without taking into account personal particulars.
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I kind of made this same point just a second ago in his other thread. My point was that even though you're still in a caloric deficit, you could be slamming down 15 servings of vegetables and 4 servings of fruit, still be low in calories but getting all your macros and micros. Other than my grandmother, I've yet to see anyone eat like this. Food choice is key here.

Yes, by all means include whey powder in your diet if you are finding it diffucult to get your calories in. You are in good hands with Evolution. :)
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Thanks. :)
 
This has been a dumb week. Work was hell,home was hell but enough of the excuses.

Going grocery shopping later and officaly weighing myself later as well. I have modified my workouts to not include 3 days of hit but 1 day of hit and substitute the others for steady state cardio along with my weight training.

Supplement:

Got my ON Double choc. so i cant wait to crack that baby open
Multivitamin

Here are my starting pics. I think i have a decent frame (lol) to where if i lost the fat and conditioned my muscles i would look kinda good lol. Here they are.
 
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So went grocery shopping. Here is what i got:

Fat Free Milk
Blueberries
Banana
Oranges
Kashi almond flax cereal
Saltines
Light String Cheese
Italian dressing
100 cal pac goldfish
100 cal kettle popcorn
already have vegtables
already have chicken
Got some seasoning for the chicken
100 cal almonds
Brown rice
Water


Weighed myself and i am at 215 (Officially)

Maint Cal= 3225 (215x15, according to lyle mcdonald method)

Deficit Cal=2580 (20% deficit according to lyle mcdonald method)

Obviously i will be following the deficit for weight loss. I will be on this diet/workout for 8 wks until a week long break. Tomorrow my first workout. I will be detaling my workout and diet in the weeks to come.

Stay tuned.
 
Critique anything you feel is warranted please. This means throughout my whole journey

Workout:

My damn gym is closed for this whole thanksgiving thing. It will open back up in a couple of days.

Diet:

Breakfast: Fat Free milk (1 cup, 90 cal)
Kashi cereal (1 cup, 200 cal)
Med Banana (105 cal)

Snack:2 Packs of goldfish (100 cal per pack)
Light string cheese (1 stick, 50 cal)
Med orange (70 cal)

Lunch: Iceberg lettuce (2 cups, 20 cal)
Olives (5 pieces, 20 cal)
Almonds ( 1 pack, 100 cal)
Chicken breast (1 piece, 130 cal)
Italian dressing (2 TBsp, 80 cal)
ON Whey (1 scoop, 120 cal)
Fat Free milk ( 1 cup, 90 cal)

Dinner: Chicken breast (1 piece, 130 cal)
Brown rice (2 cups, 340 cal)
Peas (2 cups, 240 cal)
Blueberries (1 cup, 60 Cal)

2045/2580: Woke up at 1 which is a little late so i couldnt get anymore meals in then what i did (ate every 3 hours).

Question. Does it matter how soon i eat before i go to bed? Because if it doesnt then i will be able to get all my meals in a day. I have heard that if you eat before you go to sleep then it just turns into fat. I have also heard cal. are cal no matter when they are eatin so which one is safe to live by?

here are my stats for today:

Fat- 40.4g
Sat. Fat- 6.6g
Cholesteral- 235mg
Sodium- 2864.5mg
Carbs- 290g
Fiber- 49.4g
Sugars- 105.1g
Protein- 144.6g

Fat=17%/Carbs=55%/Protein=28%


Critique away.
 
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Have you worked out since you started this journal?
 
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