Cobaltguy's Journal

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CobaltSSGuy

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Cobaltguy's Journal...I will change!

First and foremost, my name is Jordan, all my friends call me Tuna (long story, i'll save it for a different thread lol) and I'm 21 years old. Now, I've put alot of time and thinking into my new plan, so I guess, I want to see what you guys think.


**Background of me** I played football in highschool (was a MLB), I've always been around 200lbs. I slipped a disk in my back, had to have 2 back surgeries and a surgery because I caught a staff infection from the hospital. (within two years) I was stuck at home for 6 months striaght after the first surgery, and 8 months after 2nd and 3rd (I got the infection from the 2nd surgury, so the last two were within the same time period) I got the clearing that my back was fine about 10ish months ago. After all that, my final weight was 290 :confused4: I didn't know what to do with myself. about 3-4 months ago, I started working out, doing some running and lifting. Just to see if I can dent my weight. I'm down to 261 to be exact. I've done alot of power lifting in my past, and not alot of cardio. I still have a decent amount of bulk muscle and i'm still pretty strong, but I need to lose the excess weight. Basically my short term goal is to be in the 210-220 weight range by mid-december. My long term goal, under 190 by March of 09, which isn't as far away as I think.

/boring part/

**Stats**

idk, where my tape went, as soon as I find it, i'll measure up.

Height: 5'10
Weight: 261
BMI: 37.3
BMR (if i calculated right): 2438.23
Daily Maintenance Calories: about 3901 (seems high to me, but then again, i guess i am 260lbs)

I'm going to keep my calorie intake +-3400 give or take.

**Diet**

As for foodwise, I plan on eating really healthy. I don't eat alot of junk food as is, but its the "Mom's" cooking that does me in, so i'm going to attempt to stay away from that lol.

Carbs wise, I want to get most of my daily carbs from fruits and veggie's and some whole grain breads here and there. I'm not going on the atkins, i'm just avoiding alot of the "junk carbs" per say.

No soda, and lots of water. I love water, and i'm going to start drinking more than I do now. I'm going to try and cut down on the amount of Milk I drink too. I'd say I drink a gallon per week, so i'm going to try and replace some of that with water/juice.

**Workout Plan**

workoutplan.jpg


EDIT: I did make this up myself. I did it in microsoft excel, just so you guys don't think I used someone else's lol

I'll post photos of me once my camera charges, If I left anything out, or you want to know something more, feel free to ask!

Losing weight is a science, I always struggled with science in school, but at this point, I'm determined to pass this test


Thanks for your time!!!
 
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Well here's the first day.

Day 1

Breakfast (9am'ish): Egg whites with 2 slices of american cheese, 3 slices of deli turkey, and chopped onions, spinach, and a little green pepper. Drink: Orange Juice. Calories: 500

Lunch (1pm): Turkey, lettuce, tomato, and cheese "lettuce-which" (instead of bread, its a lettuce wrap) and celery sticks. Drink: Water. Calories: 600

Before Class Snack (post workout) 4pm: Can of chopped pinapple and a small bowl of cottage cheese. Drink: Water and leftover pinapple juice :) Calories, 300-350

Dinner: Making right now (yea i know its late, school blows) Egg whites w/ 2 slices of ham, topped with a little cheese and onion. (light dinner) Drink: Green Tea Calories: 400 (not alot of cheese)

Total Calories: 1850-2000 and I feel stuffed. I feel like I should be eating alot more, but i truely cant. IDK what I should do about that. I know my body needs more calories, but I can't eat that much! Any tips/ideas?

As for the workout, it went well. I did about 45 minutes of cardio, and did all of my upper body workouts. I didn't have time to do the lower body because I had to get to school. Might be time for new workout shoes, my feet were hurting 3/4 of the way through the workout, which i've never had before. I'll have to get something more supportive.
 
Day 2

Breakfast (1030ish): Egg whites with some mozzerla (sp?) cheese, chopped onions, spinach, Drink: Apple Juice. Calories: 450ish

Lunch (130ish): Turkey/tuna sandwich, with lettuce, onion, light mayo. Also had a small bowl of potatoe salad. Calories: 650ish

Before Class Snack (post workout) 4pm: Half a turkey sandwich with cottage cheese. Drink: Water and Green Tea Calories, 450

Dinner: 9:00 : Chicken alfreado w/ low carb pasta (didn't eat alot) Drink: Water Calories: 650ish.

Total calorie intake: 2200 (give or take)

Workout went great, 45 minutes of cardio, lower body strength, and some upperbody to try and rid some of the soreness.

Can't wait till tomorrow :)
 
sounds good. One thing though, stay away from cans!! read the ingredients and you'll understand why.
I would also urge you to check out "nutrition by natalie" on youtube.
she enlightened me.
:D
 
Good work man. If I were you I would change your exercises round a bit. Start with compounds first and then move to isolation. You look like you are organised.
 
Thanks! I'm going to have to check out that video on youtube. Thanks for the advise, i'll stick to compounding and see how it goes from there :)

Yesterday (day 3) I was a little off on my diet. I ended up going out with some friends. Had a few beers, and a burger. Honestly, the burger didn't satisfy me at all. Too greasy. I didn't feel too bad though because I did my workout before I went out, and once again, it was a great workout.

today was my off day because I had a job interview, so I was pretty busy all day. I watched my calories for the most part, had fish for dinner, wasn't greasy, and was pretty good. My total calorie count came to like 2300.

Tomorrow I'm going to pull a 2 a day. I'm going to get up in the morning and go for a pretty big bike ride, and then go workout around like 2-3pm to get some more cardio and do some lifting.
 
So after a loong update...

I was house ridden for 4 days. I went to physical therapy for a week. And I started working out at the Gym again this last monday. While I was out of comission exercise wise, I cut my calorie intake back to 2600ish and did the basic push-ups and whatever I could around the house. I don't feel like I lost too much ground physically. My ankle is still somewhat sore and it gets weaker towards the end of my work out. I feel like I need to work a little harder so I can catch up to the rate that I was going before though...
 
10/23

went through a quick 40 minute cardio workout before class today. i need to make up some calories, I wasn't hungry this morning, but I ate 2 apples and a banana. Had a post workout protein shake, and now i'm going to grab some food before class. I think i'm going to hit up subway and get a 6 incher to hold me over till i get home... I also weighed in before class. My weight is down to 255. 6 pounds away from being in the 240's :)
 
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