By Devine right.

M

MrDevine

0
Well here it goes. I suppose in many ways this journal represents not only a way to keep motivated but a change in my life is general. It has been to long since I have been physically fit. With the weak body the mind tends to fall lethargic as well. Certainly there are no excuses for my current condition. God and nature have given me the tools to become whatever I wish. The greatest motivation of all is a desire to see my daughter grow up.
Starting tomorrow I will post my diet and exercise for the day. Pictures will be forthcoming once my wife returns home on Thursday (she has the camera).

As it stands now I have a Bowflex and some dumbbells. My flat bench is nearby at my friends as I have no room in which to fit it. But that is convenient as I don’t like lifting free weights alone anyway. Plus he has a smith machine and other assorted equipment. I will also be using Fitday and the Bowflex I-trainer software.

Now it just comes down to deciding how to work out. I was thinking of a full body workout several times a week with the other days incorporating a nice long brisk walk. My days of running are about 100 lbs behind me. At 310 walking is my exercise right now. My goal is 200 lbs as I have always been heavier than I look. It is a long road to get to that goal. But hey … it is a nice road to travel. And I have time …. More if I lose the weight.
As I go along I welcome any and all suggestions. My skin is thick and there is little chance of being offended. I know what I am and what I will be.

Thanks to this community for making this place what it is.
 
Hi and welcome

This is a great place to start lots of info and good advice. Keeping an on-line journal is a powerful tool and a great start.

Good luck to you
 
Well on a good note I weighed myself this morning. It has been six weeks since I did so. At that time I was 310 (not certain how accurate the scale is, but I use the same one every time). After six weeks of cutting out soda and sweets, walking daily, and trying my best to stay a non-smoker, I am weighing in at 301 this morning.
 
Monday Apr 21

Monday

Breakfast: Mini Wheats with 1% milk (1 serving not bowl),Coffee with Splenda and splash of fat free half and half

Morning snack: raisins, pre-packed small box

Lunch:2 eggs whole, microwaved w/diced onion and green pepper 1 slice whole wheat toast, no butter

Afternoon snack: None

Dinner: Green Salad, Jumbo Shrimp (5), Glass of Milk


Reverse Fly
Lying Biceps Curl
Resisted Punch
Rope Pushdown
Bench Press
Incline Press
Seated Lat Rows
Seated Resisted Oblique Ab Crunch
Decline Bench Press
Seated Shoulder Press

9 Reps Per exercise +/- 1
 
Hey man congrats on setting up your goals and we're all here to keep you on track and motivated. I just wanted to make a quick comment on what you ate today. I know being overweight sucks, I've been there, I still am. But you need to eat my man!

What you had today simply isn't going to be enough to fuel that body of yours. I know eating more sounds like its going to keep you from making progress, but a good healthy diet is where all the progress starts. I'm no expert on nutrition, but one rule of thumb is protein at EVERY meal, and try to eat 5-6 meals a day. These meals don't have to be big, but enough to keep you from feeling hungry. You want to make sure that you stay within your caloric needs as well.

There's some equations on the forum for how to find out exactly how much calories your body burns in one day, but take that with a grain of salt. If it ends up being 3000 calories a day, try to eat somewhere around 2500-2700 calories a day. That deficit in calories will add up over the weeks, and you'll still be getting enough fuel to feed that muscle. Hope this helps buddy and best of luck to you.
 
Is that your full training programme MrDevine???

Also Shinra made a good point on your diet.

Good luck with your goals man:)
 
Well the workout is going to be supplemented my other excercises. My friend, the one whos basement contains MY bench lol, came over last night and we were talking about what type of full body workout I should do. While he is no trainer he has been lifting for years.

As far as my diet goes ... I know. I need to go to the store today. One of the reasons I didn't eat much yesterday is there isnt jack in my fridge! The problem isn't one of me overeating at home, at home I am more prone to just eat less than optimal foods in reasonable quanities. The real trouble is at work where it seems like someone is going out to get pizza, italian, or deli foods every ten minutes. Or since there is a kitchen there, they are baking cookies or such. Over the past two months I have been avoiding that and walking daily. As such I have allready shed ten pounds while not changing anything else.

In a touch of irony my job will end in a week. I work at an older coal-fired powerplant. It is being shut down by the state due to environmental reasons that the company thinks cost to much to address. On one hand I will have to look for another job .... one that most likely will not pay near what I was making. On the other .... I see it as a blessing. Despite its physical nature, I have a bunch of muscle under my flab from turnign valves and other tasks, it is a bad place to work. The coal dust, the split shifts that strain your body, and the depressing nature of the place I will not miss.

Now I am off for my 45 min walk. Thanks for the replys!
 
By the way I have downloaded Fitday and will be using it to attempt to plan out my meals several days ahead of time. I will be posting my diet daily .... or if I miss a posting for whatever reason I will post more than one day. The workouts will also have wieghts listed and say whether they were freeweights, bowflex, or dumbells. Yesterday was kind of scattered. I really just made my post because I don't want to put it off. I have been "putting" things off long enough.

Thanks
 
Kudos on the journal. Sorry to hear about the job but it seems you will be better off finding a different one. It always works out for the better in the end.

Glad you found this place you seem to have a good sense of humor. Looking forward to trading insults with you. LOL
 
Tuesday

Breakfast: Mini Wheats with 1% milk (1 serving not bowl),Coffee with Splenda and splash of fat free half and half, whole egg hard boiled

Morning snack: raisins, pre-packed small box

Lunch:2 Boneless Chicken breast baked with honey and mustard, brown ricen, half a green pepper

Afternoon snack: Protein Drink

Dinner: Green Salad, Chicken breast, half a green pepper (5), Glass of Milk

Spent a while today messing around with the various excercises that can be done on the Bowflex and recording 1 rep max. My 45 min walk turned into a 2 mile run/walk.
 
Wednesday

Breakfast: Oatmeal (with1% milk, splenda, protein mixed in) (Coffee with Splenda and splash of fat free half and half, whole egg hard boiled

Morning snack: Myoplex

Lunch:2 Boneless Chicken breast baked with honey and mustard, brown ricen, half a green pepper (left overs :11doh: )

Afternoon snack: Protein Drink

Dinner: Green Salad, Chicken Salad with onion and green pepper ,Glass of Milk

When for a decently challenging hike today at Sam's Point. First hike of the season and pretty rough. Getting to the waterfall and going through the ice caves makes it worthwhile though.
 
Thursday

Breakfast: Oatmeal (with1% milk, splenda, protein mixed in) (Coffee with Splenda and splash of fat free half and half, whole egg microwaved with a bit of salsa

Morning snack: Myoplex

Lunch:2 Chicken salad on whole wheat, lettuce

Afternoon snack: Protein Drink

Dinner: Green Salad, Chicken Salad with lettuce ,Glass of Milk

----------------------------------------------------------------
Leg Press
Calf Raises
Resisted Punch
Rope Pushdown
Bench Press
Seated Lat rows
Bent Over Row
Standing Lat Shoulder Raise
Shoulder Shrug
Lying Triceps Extention
Standing Biceps Curl
Resisted Crunch
 
MrDevine said:
Thursday

Breakfast: Oatmeal (with1% milk, splenda, protein mixed in) (Coffee with Splenda and splash of fat free half and half, whole egg microwaved with a bit of salsa

Morning snack: Myoplex

Lunch:2 Chicken salad on whole wheat, lettuce

Afternoon snack: Protein Drink

Dinner: Green Salad, Chicken Salad with lettuce ,Glass of Milk

----------------------------------------------------------------
Leg Press
Calf Raises
Resisted Punch
Rope Pushdown
Bench Press
Seated Lat rows
Bent Over Row
Standing Lat Shoulder Raise
Shoulder Shrug
Lying Triceps Extention
Standing Biceps Curl
Resisted Crunch
Click to expand...

What are your total calories in all your meals?

What is your target calories per day?

What is your target deficit per day?

There is very little good fats in the diet.

What flavor type is the Myoplex?



Best wishes


Chillen
 
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Calorie intake is quite unknown. I do however have fitday now and will be using it as of tomorrow. I made a reather detailed shopping list and grabbed a bunch of recipies off this site as well as T-nation. My goal is to settle into about 2-3 breakfasts that I can cycle through and same for lunch. The dinners are where I will add variation. I am going to sit down tonight and plan my meal on fitday ahead of time for tomorrow. I will post it tonight along with my pictures. Here is the shopping list I Have for today. The myoplex is the Original French Vanilla. Thanks for reading

PJ


Wheat gluten
Mushrooms
Whole wheat flour
Lime
Mission carb balance tortillas ( or normal)
Onions
Tomato Sauce (classico fire roasted tomato and garlic)
Green bell pepper and Red pepper
Eggs
Stir-fry veggies (or buy fresh)
Steak
Cucumber
Sesame seeds
Green onions
Teriyaki Sauce
Apples
Black beans (16 oz can)
Bananas
Milk
Grapes
OJ
Tomato
Mandarin Orange Slices (11 oz)
Lettuce (bagged lettuce)
Raisins
Total
Pecans
Basil Pesto
Salmon
Yogurt
Applesauce
Chopped spinach
Creamed spinach
Fat free Mozzarella
Parmesan
Imitation butter flavor (looks like an extract bottle)
 
Working on entering custom data into Fitday. Will post info on that later today after I do my resistance training. For anyone intersted in pictures of a wild bear check out my entry in the Gallery. Just kidding ... bears aren't that hairy.
 
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Well been learning how to use Fitday. So far so good. I have noticed I need to try and up my caloric intake. The trouble is ever since I started eating clean, and this weak more so with my shopping list, I find myself not hungry and satisfied with much smaller portions. I have decided that I am going to buy a couple of weeks worth of myoplex. The stuff is kind of costly but will give me the extra calories and protein while I settle into this new lifestyle. I have been using my bowflex intensly every other day, with a two day off stretch every 7.

I bought a new scale yesterday. It is a basic digital model but a vast improvement over my old one. This morning I weighed in at 291 in my boxers. My starting weight was 309 so this is a good thing. I figure I will do a weekly weigh in as weight is not a primary goal of mine .. rather it is one indicator. My shorts are allready starting to loosen up and I see more definition in my biceps and triceps.
 
Well just as an update ..

Down to 279 from 310.

Went from not running to running 5k nonstop (working towards running in the Nike+ race in August)

Lifting still going well.

Wearing old pants!:yelrotflmao:
 
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