Yeah, vodka/lime/soda is probably about the best low-cal alcohol choice you can make.

In reality op, you need to think about that kind of stuff because it's unlikely you are going to go the rest of your life without touching alcohol. Going for the low-cal option is solid. Don't let it put you off.

For the record, I would be surprised if jack and diet coke/coke zero is significantly higher cal than vodka/lime/soda.

Its the same.

No, I did not study this at all, so I can not comment. :-) lol

Man, I was tanked and had the hangover of a lifetime this morning. I used to have to drink twice that to even start feeling it.

Can almost guarantee if there was any junk in the house, I wouldve eaten it. Just lucky I made frittata and salad earlier in the day so that was there to destroy.

Guess I beat myself up too much about it. I just have the mindset that if I'm not doing it as perfect as possible then I'm failing.

The whole a calorie is a calorie regardless of its source is lost on me.

Cheers. Vodka just wasnt the same.

Yeah its great, shame theres only 18 episodes.

1/11 food:



Started C25K today. Using this schedule: http://www.coolrunning.com/engine/2/2_3/181.shtml

Was really nice to mix it up instead of just elliptical all the time.

Good macros.

Kicking butt. Awesome save the other day. If I go over my calories, it's usually cuz I'm not all that hungry, so a couple glasses of wine look like they will fit in just fine, then I'm really hungry an hours later and my judgment is compromised to boot.

Why is sodium in your goals? With the amount of exercise you're getting, you're going to need a lot more than 1500mg, and it can be dangerous to have too little - hyponatremia. If you feel a cramp coming on or are lightheaded while working out, that could be it.

Sodium is a default setting on mfp
I think he's a long way away from worrying about hyponatremia

+1. Have you read Body Fat Solution by Venuto? All these new threads on weight loss get mixed up for me. That book helped me out a ton.

Ah, lame default, I use cronometer. I did 1100mg for 3 days as a result of a philosophical diet and ended up with muscle cramps and dizziness after a couple hours of exercise. As long as you're not avoiding salt and trying to stay with some stupid low # (like I was), no danger.

I have been actively avoiding salty foods. Most of the reading I did recommended 2200 mg and even while dieting I used to get significantly more than that. So cut out like cured meat and really high sodium sauces etc.

Yeah I've ordered it, hasn't arrived yet.

Beef jerky tho

2/11 Food/Exercise:



Standard 45 minutes of elliptical.

3/11 Food/Exercise:



Worked out with friend, did a similar circuit to the ones posted earlier in the thread. Also did workout 2 of C25K.

So, I've committed to going to a gym next Saturday to start SS (Fridays last exam). Am unhealthily anxious about it, just thinking about it is making me sweat bullets. Even though I'll be going at like 2am the first time I'm just expecting a mass crowd of bros there ready and willing to ridicule me. Sad.

Its gotta be done though.

Well, that's probably good, because if someone else is adding the salt/sodium, then it's probably highly processed crap and generally bad for you.


But, if you do _not_ have hypertension, then sodium is fine.

Here's Alan Aragon mentioning sodium intake. I would generally believe him, and Lyle McDonald. They present the results of scientific research in a way that us laypeople can understand. 99% of the people offering nutrition advice have not read the science. I'm sure Venuto is good also, since he is so recommended here, though I have not read him yet.

Good luck with SS. Definitely err on the side of lower weight. When you're first starting, you get most or all of the benefits without needing to get too close to the maximum you could have done.

Good. You should get a lot of benefits from weight training. Definitely do as SS calls for and start with very little weight. You get to add weight every trip to the gym (which is a nice psychological lift) and learn the proper form before weights get heavy (which is very important for safety. If you can't do the reps without proper form, then treat it like you didn't do the reps.


I'm not sure how your body moves mechanically (some heavy guys are still very coordinated, some are not). But if you have any issues with balance or coordination, I'd suggest substituting something (maybe one arm rows) for the power cleans. The technique for power cleans is pretty tricky and may be very very tricky for someone who doesn't move well. Or if you do the power cleans, you may want to use only the bar for a couple weeks until you feel comfortable with the motion.


Do not get worked up at other people at the gym (unless they're really fit girls, it's ok to get worked up about really fit girls). They're usually wrapped up in their own little world. The reason you go at off hours is so squat racks are available, not so bros won't look down at you.


edit: You should also consider a whey protein "recovery drink" right after you finish working out. The extra couple hundred calories are far less important than getting protein into your system when it is most needed.


Best of luck.

This log is awesome. You are awesome. Keep it up man.

Just think about how good it will feel to look back in 6 months and realize that this one decision has literally changed your life.

If you can, take videos right away. If I could go back and re-do things, I wouldn't have waited so long to take videos and post them here, as you can develop some bad habits with regards to form that are tough to un-learn.

Great work. Good luck with SS!

Thanks for the tips.

Ill probably just start with the bar, my ego might get in the way of that though.

Should I stop having whey protein for breakfast then?

Thanks man, really appreciate it.

I think I made that decision 10 weeks ago, I'm sure this'll help with it though.

Super reluctant to put up videos but the last thing I want is an injury due to bad form, maybe ill try and find a PT experienced in the lifts ill be doing.

Cheers mate.


Does anyone else get real bad nosebleeds during/after exercise or know the likely cause of them? I dont want to google it because Dr. Google thinks everythings cancer and that'll freak me out. I've got an app with my GP in about a fortnight but I was wondering if it'd be wise to see her sooner.

I googled it for you. Doesn't seem to be a big deal. Still tell the doctor about it, of course.


Definitely keep up with the whey protein for breakfast. The only thing I'd say against it is that is doesn't make me feel very full, so I'm still tempted to eat more. Just drink some right after you lift too.


Don't let your ego pick your exercises. Even after you're lifting bigger, you'll be doing warm up sets with just the bar. So get used to it. Your ego is going to take a beating if you worry about what other people are going to think of how much you lift/your choice of exercises. The gyms are full of idiots loading up way too much weight then doing ridiculous quarter squats because they care too much about how much weight they're putting on the bar and not what they do with it afterwards. Concentrate of how you'll feel about yourself if you stick with it long enough to see real results.


Due to flexibility and general size issues, you probably won't be able to get the bar comfortably into the Rippetoe approved "low bar" squat position. If so, just do the "high bar" position with the bar laying on top of your traps (google for instruction). You might also have trouble getting very low on your squats. Just get as low as you can then work on flexibility on off days (get into a low squat with just bodyweight and hold it, grab a post or something for balance if needed).

keep it up dude, 21 is still real young. so good that you're doing this now and not in 20 years

Nosebleeds can be from dehydration + breathing heavy during exercise. Fix for that would be pretty simple, obviously. In any case, definitely try to figure out some possibilities before you see your GP. She will not be anything resembling an expert in your situation, and she will not research it in your minimal time together.

No, just don't use it as a substitute for something with nutritional value.

Myself I always have one scoop in the mornings and one in the evenings. On workout days I have one before and after the workout plus the morning.

Testosterone is high in the mornings, thats why I have one in the morning too.

Cheers bud, relief to know its commonish.

You're absolutely right about being totally inflexible - just getting a broom in the correct high bar position is a challenge. I think it might be an issue with my shoulders, will start stretching them out heaps. Balancing with just a little bit of weight when going low on squats is also a worry. Long way to go.

Thanks, hate that I even left it this long though.

Yeah, you're right. Ill do some research.



4/11 food



Std 45 minutes elliptical. Felt like **** yesterday though, probably stressed because of uni. Also ran out of Inbetweeners eps to watch, onto The Office.


So it's Monday - weighin day.

Previous weeks:

27/8 - 352
3/9 - 347
10/9 - 340.6
17/9 - 330.6
24/9 - 326.1
1/10 - 321.2
8/10 - 317.5
15/10 - 312.6
22/10 - 309.7
29/10 - 305.1

Today: 301.2

So, I've lost over 50 lbs now. Feels good man, feels really ****ing good. Another milestone inc next week as well. For some reason 200 lbs felt a loooooong way away yesterday but today it feels so close and achievable.

That's great man. Keep up the good work! I've subscribed to your thread and will be reading it daily. Stay positive and remember, it took a long time to gain all the weight, it's going to take time to lose it.