Hey, Health and Fitness. My name is Derek, and as the title of the thread says I want to loose this weight thats dragging my down. I do not however want to be a weak skinny guy at the end of it. I've been doing my fair share of lurking in the H&F forums and see that SS will be recommended to me within the first few posts. I can't do this program though because: 1) I have a torn acl and don't want to hurt myself further and, 2) the gym I go to doesn't have anything barbell besides some smith machines.

Some background on me. I am 18 year old who is taking a break from college so I can save to pay for the rest of it. When I went down to school this last semester I was 235 pounds. My goal was to loose 35 pounds by the time I went back and I achieved that. It helped that the guys I hung out with and went down to school with were into lifting. For the first two months I was in the gym at least an hour a day, six days a week. Half hour on the bike, half hour on the olyptical. The last month of the semester I focused primarily on lifting. Heres a sample of what my routine was like:

Monday- Back and Shoulders
- Lat pull downs
- Dumbell row
- Military press
- Seated row
- Deadlift
- Dumbell fly
Tuesday- bi's and tri's
- Incline curls
- Skull Crushers
- Preacher curls
- Dips
- 21 guns
- Triceps extension
Wednesday- Chest
- flat, incline, decline press with barbell
- Flys
Back to mondays

I have no clue if this is the ideal workout or not, but this is what my buddies were doing, and they went from scrawny guys to decently sized in about a year with this type of program. Critique all you would like because this is a similar program I am going to pursue on my own without further input.

As far as eating to loose I stick to a low calorie, no messing around diet. Drinking all water, only fruits and the like for snacks ect. A typical meal would be a Boca Burger with some hot sauce and a salad, or a turkey sandwich. Chicken and a vege for dinner, that type of thing. I aim for 1000- 1500 cal per day.

In this log I will keep track of my eating, my workouts, and my weight and strength progress. I obviously do not expect to gain a terrific amount of mass with the food I will be eating, but I do hope to gain lean mass to aid in pound loss, and make me look less soft.

The weight on my scale reads 200 even at the moment, but I think the scale is off. Doctor had me at 196 this past week. If anyone could recommend a good home scale it would be nice haha. Feedback on my workout would be nice.

-Derek

Ok, haven't posted like I wanted to everyday. Been busy with general life. I'll begin with today.

Food-
1 cup life cereal+fat free milk (210 calories)
2 Boca Burgers w/ mustard and hot sauce on wierd flat bread things (420 cal)
1 Banana (105 cal)
1 serving Cous cous, Grilled chicken and corn. Not sure how many calories since I didn't cook it. I will give it a 600 since it seemed to have lot of butter in it.

Total cal=1335.

Not a bad number. I tried to round it up so i'm not making it look better than it is.

Workout today was chest. My gym has no real benches, only a smith machine so I use dumbells.

Flat press- 3x10x45
Incline press- 3x10x30
Smith flat press- 3x10x120
Machine press- 3x10x80 ( not sure how the weights stack up here)
Flys- 3x10x70

I then ran/walked a mile at 15:07 min. Was not trying for fast, but I need to push myself more.

Please comment on my routine for chest, as this is pretty much all my gym has to work with it would be nice to know how to do an optimal attack here.

Weighing in at 196

you seem to be missing a pair of legs

as in I didn't do legs today, or my mile time was redic?

not enough pressing

It'd be sick if someone posted an all back/chest/arms routine, got hassled for not squatting, and then mentioned they were paralyzed from the waist down.

level I assume. like I said this is what my gym has..and a chest gets big from..pressing?

lol that would be quite funny. The reason there is no legs there though is because I have a torn acl that I am still tender about. It agitates me even if I put to much pressure on that leg for to long, so I have been trying to find the best way to get a lower body workout in.

whats going to happen now derek is people will come into this thread and tell you that everything you are doing is wrong and you are dumb if you dont do exactly what they tell you to do

since what you are doing is working you should keep doing it until it stops working

if you post a log here you will just get told how much of an idiot you are every day until you submit to the program that they want you to do.

you'd be better off asking advice from a real fitness forum or from guys in your gym who are in shape

if you want to do SS and treat everyone who isnt doing SS like **** then this is the place for you....

Thanks for the heads up. This is more a log for myself to be able to look back over, and see how I have progressed. Was just looking to see if anyone saw anything glaringly off with what I was doing. I do agree that the SS group can be pretty brutal.

It is always such a drag when people suggest a better course of action to you instead of letting you senselessly spin your wheels.

of course I am open to something thats better than what I am doing. Thats why I asked. SS, however, will not work for me given my knee situation.

seriously never open this forum again if you want to be healthy

this thremp guy trolls this forum 24/7 commenting on EVERY SINGLE POST THAT DOESNT MATCH HIS WORLDVIEW

Health and Fitness is Thremps castle of **** and misery

Derek,

You're somewhat misguided. But good luck with your life of never sitting.

Atropa,

Are you mad people made fun of your detox voodoo?

YEah getting big, strong, and healthy on SS is ****ing miserable I agree. **** you Thremp, you TYRANT!!!! This subforum needs to be renamed "Thremp's Castle of **** and Misery"