Change is good...

H

hokey71

0
Someone said to start a journal so here it goes. My avatar is my starting point. It was taken 10/1/07. I've been working out 6 days a week since then doing the following:

Monday-Wednesday-Friday: Cardio
Tuesday: Shoulders/legs
Thursday: Chest/Biceps
Saturday: Back/Triceps
Sunday: Rest

I logged on to the forums beginning of November, got some advice and read the stickies. Now I am doing the following as of 11/5/07:

Monday-Wednesday-Friday: Cardio

Tuesday-Thursday-Saturday: 3 sets of each with about 8-10 reps each
Squat
Bench Press
Seated Row
Pullups
Shoulder Press
Leg curl

I will try to keep up on this journal as best I can. I need to work on my diet also. That will be the hard part!

I am using a Weider Crossbow for now until I can get some free weights. Money will be tight until after the holidays for sure. Maybe I can find some cheap or free!

I am 36 years old, 5' 11", and 224 lbs when I started. I am currently 220 lbs. The last 5 weeks I can see minimal improvement and lost 4 lbs so far but I certainly feel better getting off my ass and doing something. I just measured my bf% at 25% which seems kind of low but I will get a more accurate measurement later.
 
Welcome and good luck. You can try eBay or craigslist for used equipment.
 
hokey71 said:
Someone said to start a journal so here it goes. My avatar is my starting point. It was taken 10/1/07. I've been working out 6 days a week since then doing the following:

Monday-Wednesday-Friday: Cardio
Tuesday: Shoulders/legs
Thursday: Chest/Biceps
Saturday: Back/Triceps
Sunday: Rest

I logged on to the forums beginning of November, got some advice and read the stickies. Now I am doing the following as of 11/5/07:

Monday-Wednesday-Friday: Cardio

Tuesday-Thursday-Saturday: 3 sets of each with about 8-10 reps each
Squat
Bench Press
Seated Row
Pullups
Shoulder Press
Leg curl

I will try to keep up on this journal as best I can. I need to work on my diet also. That will be the hard part!
Click to expand...


Incoming-baby.png



WATCH OUT!.......incoming of an AWESOME JOURNAL.........Forum MEMBERS DUCK!...............:D

This will not be the hard part: I will yell at you each time there is a lapse in the journal. :)


I see you changed your routine and adapted to new advice you have seen or have been given to you.......THIS FLAT ROCKS!..........YES........ROCK IT!

THIS IS GOOD FOR YOU!​





I am using a Weider Crossbow for now until I can get some free weights. Money will be tight until after the holidays for sure. Maybe I can find some cheap or free!
Click to expand...

The Cross Bow will do fine for now.

BUT STILL MAKE A ROUTINE OUT OF IT on a progressive scale with sets and reps applicable per body part, and incorporate a FBW........this is POSSIBLE with the Bow Flex.

How long before the free weights come?

Lets set a routine around the Bow flex until you get your free weight that will get you buy, and at least keep you on your path, BABY!-------HOW about it!

I am 36 years old, 5' 11", and 224 lbs when I started. I am currently 220 lbs.
Click to expand...

Im 46 and us older folks.......ROCK DONT WE? HEHEHHE

CONGRATS ON THE WEIGHT LOSS-------YOUNG MAN!




ROCK ON!




Chillen
 
Last edited:
Change

This will not be the hard part: I will yell at you each time there is a lapse in the journal. :)
Click to expand...

Awesome. I could use a little accountability!

How long before the free weights come?
Click to expand...

Not sure but unless I get them real cheap or free it will be after Christmas and new years. The crossbow will do ok for now except the squats are difficult because it tries to pull me backwards a little.

I have lots of lumber in my garage, maybe I should throw that on my back and squat. :D

Im 46 and us older folks.......ROCK DONT WE? HEHEHHE
Click to expand...

Amen!
 
Week 1

I typed this long post that took 20 minutes and then I tried to submit it and got an error and lost my whole post. I will try to do it again although I'm sure it won't be as good. :(

This is the end of the first week and I feel the fbw workout is better than what I was doing previously. My biggest hurdle is my diet. I just don't know how much or what to eat. I've never been good at counting calories.

I figured my BMR was about 2100 and since I am excersizing 6 days of the week I figure I need about 3600 calories to maintain my weight. Since I want to lose weight I guess that means I should eat about 500c less than that?? I figured out my calories for Friday and it was about 2700 so I guess I am not eating enough.

Here is my general schedule for the day. Any helpful hints would be appreciated.


6:00-6:15
wake up and eat a banana (I read that bananas are good to eat before excersizing and I absolutely have to eat something before I workout or I will feel sick to my stomach)

6:15-7:00
workout

7:00-8:00
Get ready and eat breakfast (Usually a bowl of Kelloggs Special K w/red berries and 2% milk)

8:00-8:30
Drive to work

9:30-10:30
Eat a snack (usually peanuts, granola bar, banana, or an apple or a combination of those items) Is this enough? What are good things to eat while I am at work?

12:00-1:00
lunch (usually a sandwich or leftovers from the night before. Fridays we always go out to eat as a group so I just need to make better choices on these days and I think I will be ok)

2:30-3:30
Eat another snack usually the same choices as earlier

6:00-7:00
Eat dinner (whatever my wife makes I eat. She is on weight watchers so she tries to cook healthy although sometimes she makes bad choices. I will have to work on her :D )

10:00-11:00
go to bed

My goals this week are:
To continue working out 6 days a week.
Monitor my food intake more closely and make better choices.
Try to aquire some free weights as I have not been happy with my Crossbow.

I will also start weighing in officially on Moday mornings and posting my weight wether it's good or bad. I started on 9/26/07 and weighed 224 and the last "official" weight was 220.

Well the post I lost had more in it but I can't remember all of it and now I don't feel like typing anymore. I should have typed it in word or something before so I could have saved it. I'm a friggin Computer Network Engineer at work and my main responsibility is backups!! You'd think I'd be better at home. :cool:
 
hokey71 said:
6:00-6:15
wake up and eat a banana (I read that bananas are good to eat before excersizing and I absolutely have to eat something before I workout or I will feel sick to my stomach)

bananas are a good carb source. carbs=better then nothing...carbs+protein=optimal...How about a banana protein shake?

6:15-7:00
workout

7:00-8:00
Get ready and eat breakfast (Usually a bowl of Kelloggs Special K w/red berries and 2% milk)

Cereal is better then not eating. However again you want a good protein source in the morning. Eggs/egg whites would be great coupled with oats. Oatmeal can also be made with berries/banana/etc and whey for a balanced meal

8:00-8:30
Drive to work

9:30-10:30
Eat a snack (usually peanuts, granola bar, banana, or an apple or a combination of those items) Is this enough? What are good things to eat while I am at work?

snacking is important, see attached articles

12:00-1:00
lunch (usually a sandwich or leftovers from the night before. Fridays we always go out to eat as a group so I just need to make better choices on these days and I think I will be ok)

I eat sandwiches as well because I dont have access to a microwave. Do you? If so then you can prepare a number of meal combos the night before and tupperware it in.

2:30-3:30
Eat another snack usually the same choices as earlier

6:00-7:00
Eat dinner (whatever my wife makes I eat. She is on weight watchers so she tries to cook healthy although sometimes she makes bad choices. I will have to work on her :D )

10:00-11:00
go to bed
Click to expand...

John Berardi - 7 Habits
John Berardi - Berardi's Kitchen, Part I
John Berardi - It's Not About The Food Part 1 - Day to Day Nutritional Strategies
John Berardi - It's Not About The Food Part 2 - Nutritional Travel Strategies
John Berardi - Gourmet Nutrition

See articles ^^
 
Weigh in

Monday morning official weigh in is 218.5 lbs. That's another 1 1/2 pounds down!

Did 30 minutes on the bike this morning.

I started counting my calories using fitday.com and I did good yesterday. Diet is gonna take some time to get use to but I'm giving it my best. I'm sure it will get easier as I go...I hope.
 
Hey Hokey, good to see the scales are still going down, it looks like you're going about your weight loss in a really sensible way :)
 
I recently received a small newspaper type thing with my last order of supplements. There was a recipe you may want to give a shot:

2 scoops chocolate protein
1 banana
12-16oz water
3/4 cup cheerios
ice

I havent tried it yet but I want to.
 
Food

bananas are a good carb source. carbs=better then nothing...carbs+protein=optimal...How about a banana protein shake?
Click to expand...

The only reason I eat a banana before I work out is because I absolutey need something in my stomach or I will feel sick. I am the type of person who can roll out of bed and start eating where as my wife can go till noon before she has anything to eat.

I don't neccessarily consider this a meal. Do you still think I should be eating something for protein here?

I understand my breakfast is lacking protein and I will work on that.
 
protein

tonymcclellan said:
I recently received a small newspaper type thing with my last order of supplements. There was a recipe you may want to give a shot:

2 scoops chocolate protein
1 banana
12-16oz water
3/4 cup cheerios
ice

I havent tried it yet but I want to.
Click to expand...

I guess it looks like I will need to start getting some protein powder.
 
Weigh in

Monday morning official weigh in is 218.5 lbs.

So no loss this week. I'm kind of bummed out about it but I am gonna keep trying. I haven't missed a day working out and I felt like I had good workouts. I do feel I am lacking some protein so I finally bought some Whey protein to make shakes with.

Still searching for some free weights but I may end up waiting till the new year to buy something. I saw a Marcy bench with leg extension at Acedemy Sports for $99 and a 300 pound Olympic weight set for $109 which isn't too bad. Then I will want a squat rack to go with it which is around $300.
 
weigh in

Monday morning official weigh in is 218 lbs.

So, 1/2 pound gone. Eh, I guess its not too bad considering Thanksgiving was this week. Although I don't think I really ate all that much but whatever. I still haven't missed a workout so that is good and I FEEL better so hopefully that will continue to keep me motivated.
 
Weigh in

Monday morning official weigh in is 216 lbs.

2 more pounds! I've really started to get better control of my diet so hopefully these numbers will continue. Also, I got the free weights now instead of the Crossbow so hopefully that will make it even better.

I also started HIIT training this morning. I've been reading a lot about it and I figured I would give it a try. I see alot of people on these and other forums talking about HIIT but when they show what they are doing it isn't really HIIT. I'm no expert but it just seems a lot of people are doing interval training not HIIT. So here is what I am doing starting this morning.

I have an exercise bike that allows me to create a custom program. It has 16 levels of resistance. I created a 12 minute program as follows:

minutes 1-2 Level 3 at about 17-18 mph
minutes 3-4 Level 4 at about 18-19 mph
minute 5 Level 8 Balls to wall as hard as I can go
minute 6 Level 4 at about 18-19 mph
minute 7 Level 8 Balls to wall as hard as I can go
minute 8 Level 4 at about 18-19 mph
minute 9 Level 8 Balls to wall as hard as I can go
minute 10 Level 4 at about 18-19 mph
minute 11 Level 8 Balls to wall as hard as I can go
minute 12 Level 4 at about 18-19 mph

After this I can press the recovery button. What this does is monitors my heart rate for 1 minute at rest and then gives me a score depending on how fast my heart rate returned to a "normal" rate. To put the score into perspective I can go for 30 minutes pretty hard with my rate at about 145 average and get a score of about 28-32. When I did this HIIT workout it was 15. Ouch!

This is my interpretation of HIIT. I plan on doing this for 8 weeks and then back to regular cardio for 8 weeks and switch on and off.

I also changed my workout slightly with the free weights.

Bike 4-5 minutes warm-up
Squats/deads alternating days
pull-ups
Bench
Bent over rows
military press

I do this tue, thurs, sat and do HIIT mon, wed, fri.

Well I better get back to work!
 
weigh in

Monday morning official weigh in is 214.5 lbs.

Slowly but surely it's going down. That's 9.5 pounds in about 10 weeks. I've never lost weight so slowly but I don't think I ever felt as good about it either.

My wife measured me a couple weeks ago and I need her to measure me again since I can feel slimmer and my pants are getting loose on me as well. I will post the before and after numbers when she measures me again...whether they are good or bad!
 
Weight in

Monday morning official weigh in is 212 lbs.

I was actually able to fit in some old pants I had although they are still a little snug on me!
 
good job! keep going.
and I commend you on taking control of your weight now, and not hopping on the bandwagon with a new years resolution of "I want to start working out!"
 
miss_christi said:
good job! keep going.
and I commend you on taking control of your weight now, and not hopping on the bandwagon with a new years resolution of "I want to start working out!"
Click to expand...

Thanks! I actually can't remember the last time I made a new year's resolution.
 
You must log in or register to reply here.
Back
Top