Time to make a difference- 5pirit's Journal

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5pirit

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Finally decided to make a journal, seeing as today i felt like i actually did something. I joined this site about a week ago, but haven't really been active, and have spent most of my time lurking. But now i feel making a journal will really help me and I'll be able to receive input from other people.

A little bit about me; Well I'm 15 and quite over weight. By quite i mean extremely. And about a week ago i had an epiphany ( used correctly? ) I am only 15 and am already digging my self into a grave so big, it's embarrassing. I am 5ft 10" tall. I weigh 204 lbs (5lbs less than when i joined). My BMI is currently 29.4 and i am bordering obesity. This is the main reason for me wanting to lose weight. Being a lazy fat kid isn't fun.

This past week i have only been jogging in the morning until i get tired, and then jogging back home. I get off the bus early, and walk home around a mile or so. But today i really feel like i worked out.

For food;

Breakfast
Crunchy Nut cereal
Milk to go with it
Banana cut into it

Snack
Apple

Lunch
1 slice of dominos pizza :bncry:


Snack
Hand full of almond nuts
Banana

Dinner
Beans on 1 toast

As a workout today i did the following:

10 Squats with 10kg weights on each arm
10 Push ups (press ups?)
08 Curls(?) with 10Kg weights each arm
10 Curls(?) with 25Kg weight with a bar, both arms

I took a 10 second break between each of these and then repeated the cycle 3 times. I don't actually know what parts of the body I'm working and the 2 dumbbells and single barbell are the only equipments i have. I had to improvise a little.

We started working in the garden at 4.30 pm and so i incorporated a workout in this. I spent as much time as i could moving around, we had to take out old slabs to the front and so i lifted and ran with these from my garden to the front. They weighed around 12Kg and there was around 40 or so. After doing around 15 i was tired, and so i walked for a few and then ran again. We had to do the same with new slabs, these were 5 Kg. After all the slabs and such were in shifted there wasn't much to do. So i took 2 slabs and ran the length of my garden back and forth 20 times. I took a 30 second rest and repeated 4 times.

Excuse the lack of real terms and such. I don't know all the jargon.
And here i am...
 
Another good day for me. I was able to join my local Gym. It is small, but has all the equipment I'll need. I also ordered myself an Exercise Bike, and some more weights.

For food i had the same as yesterday minus the snack before dinner. Again i drank only water throughout the day.

For a workout today i went to the gym; I was given a card laying out a simple beginners workout plan and so i followed this. Since it is now 9.00pm and i went gym in the morning i have forgotten a few of the real names but I'll describe them as best i can.

I warmed up with 10 Minutes on the exercise bike at resistance lvl 2.
Then i did the following.

Standing Barbell Curl X8 w/15 Kg
Sitting Hammer Curl X8 w/10Kg
Standing Alternate Curls X8 w/8Kg
Over Head Dumbell Extensions X8 w/8Kg
V-Bar pull down X8 w/25Kg
Cable Cross Over X8 w/20Kg
Then i used a leg machine, i forgot the name but i had to pull the weights up with my legs. I did 25 Kg

I took 10 second break in between the exercises and then a 30 second break after completing all of them. I repeated this set (?) 2 times, before my hands were sore... I did 25 Minutes cool down on the bike before leaving.

My hands were really sore, i think this was mostly because this was probably my first time at the gym doing weights properly. At 7.00am I wanted to work out some more but found my arms wouldn't let me. So instead i set my dumbbells on 2 sides from my opposite neighbours house to my own. I then ran between the 2 touching each dumbbell as i got to it. Thiat was it for today :)
 
Good work man you are obviously commited. I hate to say it but that workout looks like ^^^^t I suggest you read up on fullbody programs and read the weight training stickies. They will help you out heaps in making a good routine that in the long run will give you much better results.

Hope that helps :)
 
Yup i was kinda guessing it wasn't good. I am currently reading up on stuff so i can get a good program going but i did that because it was my first day and i was clueless really. They just handed me a beginners workout plan and i followed that. I am mostly concentrating on cardio though as i really have to loose much of my fat before i can actually consider worrying about muscle's and such.

I am however looking into what you said and have gone to testosterone nation's dummies guide :D I'll be back in the Gym on Tuesday due to them being closed tomorrow for bank holiday... Hopefully a full body workout will be better than nothing...

Today was quite a lazy day... I kind of fell of the wagon. Woke up at 5.30am and went jogging, i got tired very early... earlier than usual. After around 20 minutes i was back home... For breakfast i had

1 boiled egg (ran out of eggs)
Orange Juice
1 Apple

For my brunch snack i had a banana and a handful of almond nuts.

At lunch i was really stupid and had my moms indian food. I don't know the English translations, but I'll try...

2 chap pates (Roti)
Potato's and cabbage (Aloo Gobbi)
Some Rice (Chawal)

*EDIT*
I unlazied ( ? ) myself and jogged to the store for some eggs... It's around 0.5 miles away, obviously couldn't Jog back but power walked back too. When i got home i didn't really feel like doing much, so i just made myself some scrambled eggs, with a side of mixed salads and veg. Today felt like a bad day, and the rain made me miserable...

I have also been reading that cutting my calorie intake lower than my BMR, won't help ? Instead i should be calorie shifting... How true is this, has anyone tried it, and if it works would you recommend it ? My extra weights should arrive Tuesday along with my bike. I am also considering buying weights to wear, like ankle weights and such so i can work my body all day...

Also thanks for your input NBS :D

 
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No worries, you should definately be lifting hard while loosing weight also though. Its going to make it alot easier in the long run.
 
Monday: Had an awkward pain in my arm so i put off weights. For food i had the same as Sunday. I did however do sprinting again... I did 1 minute sprinting, followed by a light Jog for 2 minutes and then a calm walk for a further minute. I was able to do this 2 1/2 times...( Cut the sprinting down on the 3rd cycle ).

Tuesday: I went to a vehicle Auto center as my voluntary work experience today. I was working in the garage changing tires, and servicing cars... That was kind of a workout but i went to the gym afterwards as well. I had a look at that Teststreone nation site and was able to make this workout using their template, i followed it today.

Warm Up: 200 Calories on Bike
Barbell Front Squat X8
Dumbbell Rows X8
Dumbbell Walking Lunge
Barbell Incline Bench PressX8
Over Head Dumbbell ExtensionsX8
Cable Cross OverX8
Warm Down: 250 Calories on Bike

I did the weights part through twice, at the end I had an awkward pain in my right arm again. I'm thinking it is because It was broken at the elbow, and so putting strain on it causes pain. Just to be sure though I will be going Doctors tomorrow maybe, if i get the time...

Also if any one has any insight on Calorie Shifting it'd be much appreciated.
 
Just to give you some motivation, your goals are VERY possible and you are definately on the right track. When I was 16 I was about 6'0" and I weighed 265 at my highest :eek2:. Over that year I was able to get myself all the way down to 200lbs by doing stuff like you are. As I got more and more confident in my ability I pushed myself harder at the gym, and just kept my diet in check. Doing all of this isnt too difficult it just requires the right motivation.

GJ man and keep it up!
 
Wednesday 28th May 2008

Workout
I did mostly cardio today. Apparently i should train one day and rest the next and so today was my rest day from weights. I did 20 minutes on the bike at Resistance level 2, Followed by 10 minutes on a elliptical machine ( ? ) A treadmill, but not quite fully there yet. I then did 15 minutes on the bike and cycled ( on a real bicycle ) home. It was intense (for me) and by the time i got home i had a soreness in my knee area.

Diet/Food

Breakfast: I had a bowl of Crunchie Nut cereal

Snack: No snack

Lunch: 1 Boiled egg, 2 slices of bread and some beans

Snack: No snack

Dinner: Boiled cauliflower, Broccoli and carrots.


Other

It turns out my arm pains were something called DOMs, were my muscles aren't used to working and i get pains. My doctor said it should die down as my workout goes on and it was nothing to worry about as long as i don't over train.

I am also experimenting with layouts for this journal to see what i like :)
 
Thursday 29th May 2008

Food/Diet

Breakfast: Cheerios with mixed nuts and such

Snack: Banana and Jam donut :(

Lunch: Cheese and salad baguette

Snack: None

Dinner: Rice with peas and carrots.

Workout

No workout. I felt so lazy today.

Other

Absolutely terrible day. I kept wanting to go for a jog but i was just so lazy. I feel disgusted with myself... especially after that jam donut :bncry
 
Friday 30th May 2008

Food

Breakfast: 2 egg whites, Cheerios,½ cup milk, ½ Orange juice

Snack: 1 ounce of Almonds, 1 Apple

Lunch: 3 ounces Chicken Breast, 1 cup of mixed vegetables, 1 Large Apple

Snack: 1 Banana

Dinner: ½ cup of brown rice, ½ cup Asparagus, 3 ounces Turkey Breast, 1.5 cups lettuce, 2 tsps olive oil dressing

I started using proper measurements :D

Workout

It was all cardio on friday. In the morning i went swimming, the pools were far so I'll have to find local ones. I then went to work in the garage again, manual labour and such. After the garage i went to the gym and did the weight loss setting on the exercise bike, before cycling home.

Other
I had a weird feeling in my triceps. I don't what it was, I'm not sure it hurt me but it was "different". Meh...


Saturday 31 May 2008

Food

Breakfast: 2 egg whites, Cheerios,½ cup milk, ½ Orange juice

Snack: 1 ounce of Almonds, 1 Apple

Lunch: 3 ounces Chicken Breast, 1 cup of mixed vegetables, 1 Large Apple

Snack: 1 Banana

Dinner: ½ cup of brown rice, ½ cup Asparagus, 3 ounces Turkey Breast, 1.5 cups lettuce, 2 tsps olive oil dressing.

Exact same food as yesterday, it was more convenient...

Workout

Today i felt like working out longer... I did the following, pardon the improvised names :)...

Biceps
Barbell Curl X8
Seated Alternate Dumbbell Curl X8
Cable Curl X8
Triceps Extensions X8
Close Grip Bench Press X8
Reverse Barbell Curl X8
Hammer Grip Dumbbell Press X8
Incline Bench Cable Flys X8
Cable Cross Over X8
Ab Crunches X8
Shoulders
Shoulder Shrug X8
Alternative Shoulder Shrug X8
Hamstring Curl X8
Seated Leg Extension X8
Squats X8
Lunges X Distance

I did the cycle twice.
The free weights i used for curl on dumbbell were 10Kg, The Bar was 18 Kg i think and on the machine i was using around 20-25Kg. I felt really... wobbly after this, felt good though... Although I'm not sure I'll do so many exercises in one day again. I may cut my sessions into lower body/ upper body workout....

Other
I'm looking into protein shakes and such. I also ditched my veggie ways, It's partially easier to make healthy meals if you eat meat :D
 
You still need to tweak your diet a bit. You're not getting enough protein in. I'm not sure if you have dairy issues, but you could easily eat a cup of cottage cheese before bed for the casein protein in it (google it) and a serving of cucumber to get an extra green vegetable in.

Skip the juice for breakfast and have the real thing. A very fast breakfast would be to blend up a serving of strawberries, an orange, or a banana with water and vanilla or chocolate flavored protein.

Have boiled eggs (eat the whole thing) as your snack with the almonds.

Figure out your BMR (google it) and as your doing your portion control, start counting your calories. Hit a caloric deficency of 3500 kcals a week. There's also an article on TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation called Carb Cycling. Check it out.

As for your workouts, I think you might do better following Joe Defranco's "Westside for Skinny Bastards III" and follow his 4 day template. On youtube.com, he pretty much has all his exercises on there. So if you're confused about anything, just check it out. Finish up your workout in the pool for 30-60 minutes.

Good luck to you. Remember, it takes small steps at first to start making bigger strides. We have to learn to crawl before we walk...and all those other nice sayings that are motivating. The fact that you are analyzing your dietary choices will have a huge impact. As long as you spend most of your intake with good choices, the bad choices can be a "reward". I know that Sun-Fri I'm pretty intact with my diet. On Saturday, I just eat and drink as I want. And the fact that you're in the gym is a great thing.
 
Sunday 1st June 2008

Food

Breakfast: 2 egg whites, Cheerios,½ cup milk, ½ Orange juice

Snack: 1 ounce of Almonds, 1 Apple

Lunch: 3 ounces Chicken Breast, 1 cup of mixed vegetables, 1 Large Apple

Snack: 1 Banana

Dinner: Today's dinner was a terrible fail. I was making noodles with chicken breast. The noodles came out soggy, the chicken was Ok but the peas and carrots in the noodles were *out of place*

Workout

No workout...

Monday 2nd June 2008

Food

Breakfast: 2 boiled eggs, 1 Banana and a handful of mixed nuts

Snack: No snack

Lunch: Egg mayo sandwich

Snack: No Snack

Dinner: I still had the failed noodles and chicken leftover and so i finished this.

Workout

School started today and so i was in a rush to get home in order to begin/finish work. I did drop by the gym and do the 28 minute weight loss setting on the exercise before walking home.

Tuesday 3rd June 2008

Breakfast: 2 boiled eggs, 1 Apple and a slice of bread

Snack: A Plum

Lunch: Chicken sandwich

Snack: Some grapes

Dinner: Mixed Vegetables with a potato.

I have to find a convenient menu for days when i am in school so i can prepare this and follow it. I find that school food is not usually what i want and the healthier option lie in their sandwiches. I shall conjur something up today or tomorrow.

Workout

I followed the Defranco's template and followed it. I did a 20 minute treadmill session and then the following;

Close Grip Barbell Bench
Incline Dumbbell Bench Press
Bent Over Barbell Row
Seated Dumbbell Power Clean
Hanging Leg Raises

I was able to put the Bar weight up to 24 Kg. The Dumbbells are still 5 Kg.

Other

I'm feeling more confident in the gym using new equipment and interacting with the other people. I have also found my local pools :D
 
The journal has been and will be on hold for while. I have exams and most of my day's are spent revising... :(
 
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