SkianS40's Journal

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SkianS40

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Well, here I am, finally making a journal. I'm still not sure how i feel about these, so i'm not going to promise anything. I will do my best to keep this as up-to-date as possible, but i get distracted easily!

As some of you may already know, I've dropped nearly 40 lbs since December 2005 when i weighed about 207lbs (I'm 5'10"). My weight now fluctuates between 167 and 172, depending on the time of day, how much i've had to eat/drink, etc. I'm finally to the point where i can say, "okay... the weight's gone, now onto something else"

My goals for this winter are to put on about 15 pounds of muscle (should put me around 185lbs), then do the obvious cycle of cutting down for summer. Hopefully i'll reach a point where i'm satisfied with my physical appearance, and can then focus on pure strength training.... but in the mean time, i have weight to gain! I will make an effort to keep pictures posted of my progress, and my daily diet will be able to be seen at:

FitDay.com - Diet and Fitness journal for SkianS40
Pictures of My Progress

Please feel free to critique and criticize anything you see wrong with my diet or workout, I am always open to advise!
 
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First meal of the day was a 1/2 cup of oatmeal, 1 tablespoon of honey and half of a protein shake at 6:00 am... I thought the oatmeal would hold me over, but i was really hungry again by 9:00. I ate half of a chicken breast left over from dinner last night for a snack...

My workout last night was decent, i need to go buy some more weights because i can't fit enough of the smaller weights on the little barbells i have... probably because i'm just way too huge :p

I'll get pics up ASAP...

i ate pretty well tonight, lots of veggies, sirloin, shrimp, whole wheat tortilla and a little cheese. I stole two of my friends boneless chicken wings, which were friggen excellent! I feel really full and somewhat fat... and i've only been eating 2200-2500 calories. I'm pretty sure i'm going to need to up my calories to put on muscle, but i dont want to do too much at once.
 
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Had to eat a hotel breakfast again this morning...

1/2 cup frosted mini wheats
1/2 cup 2% milk
3 hardboiled egg whites

and i only snagged a banana for a morning snack... I never thought i would have this hard of a time eating MORE! I'm going to have to make up for lost calories today at lunch.

Another decent day for the diet... i did sneak a snickers marathon bar in on my 2 hour drive home from work (i justified this because i needed carbs before my workout). This was my first day with the legs split of my Hypertrophy workout... and it wasn't fun at all! After two sets of deadlifts, my back started to tighten up, and felt like it was borderline cramping. I'm assuming it was my form, but i usually try to focus real hard on keeping good form. Maybe i need someone to watch me lift and straigten my lift out a little...

overall, a decent day! tomorrow's a rest day, and we have a work party... hopefully i can lay off the booze!
 
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I am a little sore today from last nights workout... my back feels sort of tight and my hamstrings are definitely feeling it. I'm also VERY tired today, and i'm not sure why i'm lacking so much energy... i've had a decent mix of protein and carbs today, so i'm surprised i feel as drained as i do!
 
I got about 11 hours of sleep last night and feel great this morning! I had an omlett with a little cheddar and pepperjack cheese with some oatmeal... and a cup of black coffee.

I'm going to go shopping and make some of the protein bars listed in the nutrition section. The last ones i made were "okay" at best, so i'm going to try a different recipe.

I also finally put a link to my pictures in the very first post... i didn't want to fill this thread up with pictures so if you want to take a look, just check the photo album!
 
I had an awesome workout yesterday! My strength has dropped a bit because i was cutting for so long, but I think it should come back pretty quickly. I have a leg workout today, and this workout gave me a problem the last time i did it. I don't have a squat rack at my house, and trying to place the bar back on the bench after my set has been putting some strain on my back... I might go to my local gym and buy a day pass or something just so i don't have to deal with all that again.

I haven't tracked my diet 100% on Fitday, but I've still been eating pretty well. I had half a piece of pizza yesterday though, but I seem to be having a difficult time getting enough calories eating only "good" foods... I hope my appetite starts to increase, or i'm going to HATE eating soon!

I started today off with 2 eggs, 1 egg white, shredded cheddar, oatmeal w/ honey, 1/3 cup of lowfat cottage cheese... I'm going grocery shopping and i want to see if i can add a little variety to my diet!
 
I decided to do my leg workout today instead of yesterday because i will have access to a real squat rack tonight. Hopefully it goes a little better than my last leg day!

I'm back on the road, staying in a hotel again... but i made a bunch of whole wheat pasta with chicken, olive oil, and some canned tomatoes. In total i packed about 3-4 cups of a pasta, two large chicken breasts and 2 tbs of olive oil... I'm planning on eating the pasta as a snack between breakfast lunch and dinner, so i think i should have enough food!
 
I don't think I got enough carbs yesterday because I'm feeling pretty drained today. I hope my energy picks up a little because i have a lot of work to do and a tough workout tonight!
 
I focused on getting more carbs today, through whole wheat pasta, plain white rice, and veggies... i definitly feel a little more energized than i did this morning, but i'm not looking forward to my workout tonight!
 
I agree completely sara! Even this morning, i felt tired and groggy... when i got to work, i ate my second meal of the day (i have a 2 hour drive to work, so i'm due for a meal as soon as i get to work!) and felt 100 times better.

Today is a recovery day, and thank goodness for that! working 50 hours a week, commuting 12-15 hours, plus working out 4 times a week is REALLY wearing me down! Hopefully I will have some down time once January rolls around and I can spend a few weeks to really recoop after these 3 months of hell!
 
I over did it a bit today! between sweet potato fries, olive oil on my pasta, sirloin steak, and mozzarella cheese, my fats got a little out of hand. I also enjoyed a couple of beers...

Oh well, I just have to eat as clean as possible tomorrow!
 
Today was an awesome day diet wise... I wimped out of my workout tonight and decided to workout tomorrow instead of going to the bar. I figure that's probably the best decision anyway! I really like this plan i'm doing because it's constantly changing my sets, reps and rest periods... so its like i'm doing 6 different workouts in rotation! I never get bored!! tomorrow i have 3x15 w/ 30 second rests... its a real quick workout, but it completely whoops my ass; I can't wait!
 
I always forget how hard that workout is until i'm about halfway through... it looks SOO easy on paper!

Aside from that, i've been sticking to 3-4 workouts a week and eating pretty clean. i'm averaging around 2300 to 2600 calories a day, 200+ grams of protein, and don't seem to be gaining, ANYTHING. I even weighed myself and I am the exact same weight! I'm not sure how much more i can eat in a day, i've become so comfortable with only 1800 calories a day when i was cutting! any ideas??
 
This weekend has been tough, I wanted to work out yesterday, but i got a new squat rack :D and i've spent ALL day putting the damn thing together! I'm going to the Steeler game today and plan on drinking lots of beer.

I did put in for a personal day tomorrow, so i'm going to focus on getting a really good workout and eating tons of food. I will be working closer to home for the next few weeks, so hopefully i can really kick my ass into gear and see the results i want!
 
After talking to a nutritionist friend, i think i might have had too many calories from protein, and i wasn't giving my body all of the carbs it needed. I'm going to shoot for 50c/30p/20f. Hopefully this change in my diet will help me out, because i haven't gained a single pound in about 2 weeks.

I'm open to ideas... and i haven't updated pics because there really is NO difference!
 
I felt really good today with my diet and my workout... I'm still trying to up my carbs a little, but I'll get there eventually!

I LOVE the squat rack i got for my basement! it has every imaginable... and its sooo much nicer than the cheap bench i was on before! I used to honestly worry that the bench would colapse with me on it...

anyway, I had the legs portion of Hypertrophy I today... I lowered my weights a bit so i could focus on my form. My back has been giving me some problems with this workout.

Superset
4x10 deadlifts @ 125lbs with 60 secs rest
-and-
4x10 squats @ 160lbs with 60 secs rest

Superset
4x10 belgian squats @ 50lbs with 60 secs rest
-and-
4x10 step-ups @ 50lbs with 60 secs rest

3x20 reverse crunches with 60 secs rest

I felt pretty good after the workout, and i didn't have the sharp pains in my lower back like i have had before...
 
I sort of had a cheat weekend... I had a big night out on friday with friends from work. This included quite a few beers and fried appetizers, then I was good on Saturday, but couldn't eat as much as i should have because my stomach a little upset from the night before. I did get a really good workout in on Saturday though.

Sunday i went tailgating for the football game. This also consisted of a lot of beer, a hamburger, and some other not-so-healthy tailgating snacks. I'm sure i met my calorie intake for the weekend, but it's safe to say they weren't from the best food sources!

Not to mention the fact that they opened a Qdoba right around the corner from my building... at about 1000 calories a pop, i have NO problem meeting my calories for the day. I think i'm going to start getting some "Naked" burritos, to drop some of the carbs and fat from the delicious tortilla they wrap those monsters in...
 
Well... I told myself yesterday that i was going to take a break to let some of the minor aches and pains go away. I had a pretty crappy day, so i came home, ate a good dinner and felt obligated to hit the weights, so much for my "break"! It wasn't a horrible workout, but my "injuries" aren't getting any better... the wrist is definitly the biggest pain in the butt, but i just feel like i'm creeking all over!

On a good note... the scale is finally starting to show some change!
 
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I had a GREAT workout yesterday! Overall, I've been very pleased with the programs in the New Rules of Lifting book. I feel like the results are starting to show a bit more than before. I got on the scale last night, and it was at 175! I don't want to get too excited, because it was shortly after a meal. I'll change my "official" weight (in my signature) once i start seeing a more consistent number.

After having a few days where i took it pretty easy on the diet, i'm starting to get back on track (camping out for a PS3 really limited my options for two days :rolleyes: ). I'm shooting for 3000 calories a day now, but i typically end up around 2700-2800... I'm trying to add calories by doing little things at each meal, like adding an extra yolk to my eggs, use milk instead of water in my PWO shakes, etc.

Overall, the last two days have been good. Thanksgiving is tomorrow, so 3000 calories should be NO problem... I can't wait! :D
 
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