Time for me to start a log of my own...

Rewind to June 23, 2008: I was at my lifetime peak of 218 pounds. Made the decision that day to get serious about changing my lifestyle entirely.

Today, July 29, 2008: Over the past month, I have gradually integrated myself into a much healthier lifestyle. I have completely changed what I eat and I have been getting to the gym 5-6 times a week. I am down to 207 pounds.

I am 5' 10", 207 pounds. I have a rather broad build, so I think my idea weight is probably in the 175-180 range.

My goal is to increase my cardiovascular endurance, improve my running ability, increase my strength levels, and reach my ideal weight.


EXERCISE REGIMEN (Please make suggestions for improvement):

Chest/Tricep Day Routine:

Warmup 10 minutes on Stationary Bike

Flat Benchpress (Dumbells): warmup 1x10x40 (set, reps, weight)
1x10x65
2x10x80

Incline Benchpress (Dumbells): 2x10x45

Bent-Arm Barbell Pullover (Using EZ-Curl Bar): 2x10x25lb plates

Note: I don't know how much EZ-Curl Bar weighs, but I put a 25 lb plate on each side.
Each time that I do a pullover rep, I do one benchpress rep. After all 10 reps, I do
10 more benchpress reps.

Two-handed Overhead Dumbell Extensions: 2x10x45

Then I do one of the following for Cardio:

A) Walk 30 minutes treadmill at 7.0% incline
B) 15 minutes on stairmaster
C) 10 50 yard sprints


BICEPS/BACK DAY:

10 minutes on Stationary Bike warmup

Pyramid Curls using EZ-Curl bar: Explanation - I put a 10 lb and 5lb weight on each side of EZ-Curl bar. I do 1 curl, put bar down, rest 10 seconds, do 2 curls, put bar down, rest 10 seconds, 3 curls, etc. I go up to 10 reps and then I go back down to 1 rep. (100 reps altogether).

Hammer Curls: 2x10x30

T-Row: 2x10x90 (I'm adding this to my workout next time, so not sure what weight I'll do really).

NOTE: I'm looking to add another back exercise into this workout. Suggestions welcome. I'm thinking deadlifts???

Then I do one of the following for Cardio:

A) Walk 30 minutes treadmill at 7.0% incline
B) 15 minutes on stairmaster
C) 10 50 yard sprints

LEGS DAY:

Squats (I put flat bench under me to make sure I go deep enough): 1x10x135
2x10x185

Leg Press: 1x10x270 (3 45 lb plates each side)
1x10x360
1x25x180 (high reps good, yes?)

Then I do one of the following for Cardio:

A) Walk 30 minutes treadmill at 7.0% incline
B) 15 minutes on stairmaster
C) 10 50 yard sprints

CARDIO-ONLY DAY:

30 minutes on stationary bike

15 minutes on stairmaster

10 50 yard sprints

____________

That's my workout routine. I generally take every 5th day off to rest. I have seen pretty significant gains in strength in the last month. My exercises are still very high-energy and difficult for me, but I am recovering very quickly from them.

I am taking some multivitamins and fish oil. I'm also having a Probolic-Sr protein shake after my workouts. I'll go into more detail on this in my next post.

I will post details of my diet in my next update.

I'd seriously recommend doing starting strength. I haven't looked into your routine in detail, but it all looks much more complicated than it needs to be, you want to keep it simple.

1. Lift heavy weights.
2. Sets of 5-8 are best.
3. Avoid the machines, do full body, compound exercises with free-weights.
4. Make sure you are progressing (hopefully every workout). Either add weight to the bar, run further, run faster or whatever.
5. Eat lots of protein, and as many veggies as you possibly can.
6. Do some running.

EDIT - Congrats on the weight loss, keep it up.

DIET

I feel like I have learned a ton about nutrition from this forum. While I have tried to diet in the past, I would eat too many processed foods and too many foods with additives. Also, not enough protein, and way too many carbs.

The basis of my diet is whole/natural foods. I've basically stuck to this diet with minimal mistakes for about a month now.

Here is an example of a typical grocery list for me:

turkey pepperoni
turkey
roast beeef
whole grain/whole wheat bread
tuna in water
bananas
strawberries/blueberries/mango/pineapple (frozen, for smoothies)
fish
steak
chicken breast
pork
eggs
turkey bacon
low fat yogurt (plain/vanilla)
pickles
chocolate (to mix with bananas) (this is my cure for a sugar craving - melt 2 small
pieces of chocolate and mix with a chopped up banana...it's really good)
fat free milk
spinach/romaine lettuce
fat free salad dressing
sugar free jam
frozen mixed vegetables (no corn)
beans (pinto, black, etc)
potato
sweet potato
oatmeal (regular flavor)
diet sodas
stewed tomatoes (canned)
plain grits


Example of a few meals for breakfast/lunch/dinner:

Breakfast:

1 egg and 3 egg whites, 3 slices of turkey bacon, 1-2 slices of whole wheat toast with sugar free jam, banana/strawberries mixed with nonfat cottage cheese or nonfat yogurt, glass of fat free milk

2 packets of oatmeal (add strawberries or banana), glass of fat free milk

3 egg whites mixed with black beans and turkey bacon, glass of fat free milk

**** multi-vitamins, fish oil will be taken along with Meal 1


Lunch:

Sandwich: whole wheat bread, turkey/roastbeef/chicken, turkey pepp, pickles, mustard

Rice bowl: brown rice, mixed vegetables, chicken (?) (i need to prepare this every couple days)

beans mixed with stewed tomatoes, salad


Post-Workout:

Smoothie: frozen mixed berries (or fresh strawberries), 33 g Probolic-SR protein powder, 10 oz fat free milk



Dinner:

Note: Can add a spinach/romaine salad with any meal


steak, steamed vegetables (broccoli, cauliflower, peas, asparagus...mostly green stuff)

chicken, steamed vegetables, sweet/baked potato (nonfat sour cream with potato)

pork, steamed vegetables, sweet/baked potato

Rice bowl: brown rice, steamed vegetables, chicken/pork

fish, steamed vegetables, sweet/baked potato

beans mixed with stewed tomatoes, sweet potato, salad

Tuesday, July 29, 2008

7 AM : 1 egg and 3 egg whites, 3 slices of turkey bacon, 1-2 slices of whole wheat toast with sugar free jam, banana/strawberries mixed with nonfat cottage cheese or nonfat yogurt, glass of fat free milk

1230 PM : SUBWAY -

12" Subway Club(double meat), lettuce, tomato, onion, green pepper, banana pepper, oil and vinegar, pepper

6 PM : 2 Crown and Ginger's

8 PM: sandwich - 2 slices whole grain bread, 3 oz turkey, 6 slices turkey pepperoni, mustard

EDIT:

Tuesday, July 29, 2008

WORKOUT: Focus - biceps/back

10 minutes on Stationary Bike warmup

Pyramid Curls using EZ-Curl bar: Explanation - I put a 10 lb and 5lb weight on each side of EZ-Curl bar. I do 1 curl, put bar down, rest 10 seconds, do 2 curls, put bar down, rest 10 seconds, 3 curls, etc. I go up to 10 reps and then I go back down to 1 rep. (100 reps altogether).

Hammer Curls: 2x10x30

T-Row: 2x10x45

Notes:

I've been on a weird sleep schedule the past few days and I was pretty tired when I worked out (not good, I know). I was so drained after finishing the T-row, so I skipped my cardio for the day (at least I did 10 mins on bike).

I went to bed at midnight last night and woke up today at 7 am, so sleep schedule is fixed =).

T-Row was so much harder than I remember it being. 1 45 lb plate is definitely enough weight for me right now doing 10 reps.

Wednesday, July 31, 2008

DIET:

8 AM: 1 egg and 3 egg whites, 3 slices of turkey bacon, 2 slices of whole wheat toast with sugar free jam, banana mixed with nonfat yogurt, glass of fat free milk

12 PM: Subway Club Salad - (lettuce, tomato, onion, green pep, banana pep, roast beef, turkey, ham)
6" Turkey Sub (Double Meat) - (lettuce, tomato, onion, green pepp, banana pep, oil and vinegar, pepper)
Diet Coke

630 PM: Protein Shake - 33 g protein powder, whole peach, 10 oz fat free milk

730 PM: 7 shrimp, couple scallops, broccoli, strawberries, corn

11 PM: couple pieces of chocolate (meh)

WORKOUT:

30 minutes on stationary bike (was really tough actually. i put it on cardio setting and increased my heart rate goal. was sweating like a beast.)

Didn't have time to get in stairmaster/sprints. Going to mix them into routine today.

Thursday, July 31, 2008

DIET:

7 AM: 2 packets heart healthy regular oatmeal, whole banana, 12 oz fat free milk

12 PM: SUBWAY Club Salad - (l, t, o, green pep, banana pep, pepper, roast beef, turkey, ham, light italian dressing) - about 200 cals
-6" Turkey Sub (Double Meat) - (l, t, o, green pep, banana pep, o & v, pepper)
-diet soda

830 PM: Protein Shake - 33g Probolic-SR protein powder, 3/4 cup frozen mango/pineapple/strawberry, 10 oz fat free milk


That's all I ate today. I'm not really happy with that, since I only ate 1000-1200 calories tops and I probably burned 400-600 at the gym. I was just kind of busy throughout the day and I didn't get around to thinking about cooking dinner until 10 PM. I'm trying to not eat big meals that late anymore, so I just went to bed on an empty stomach. I just woke up and I am ridiculously hungry now lol.

GYM:

Warmup 10 minutes on Stationary Bike

Flat Benchpress (Dumbells): warmup 1x10x40 (set, reps, weight)
1x10x65
2x10x80

Incline Benchpress (Dumbells): 2x10x45

Bent-Arm Barbell Pullover (Using EZ-Curl Bar): 2x10x25lb plates

Note: I don't know how much EZ-Curl Bar weighs, but I put a 25 lb plate on each side.
Each time that I do a pullover rep, I do one benchpress rep. After all 10 reps, I do
10 more benchpress reps.

Two-handed Overhead Dumbell Extensions: 2x10x45

Cardio: 10 50 yard sprints (I did these with my dog and he thought it was THE GREATEST THING OF ALL TIME lol...also made me realize I am insanely slowww)



July was easily the healthiest month of my entire life. I have been in good shape before, but I've never really put together the combo of eating right/cardio/weights. It's always been 1 or 2 at once and leave the other one out, or none of them at all.

This forum has been a great motivational tool for me. Thanks.

Today is a great day.

I went to the mall and bought some 38" waist shorts (was wearing 40"). I'm really close to being down to 36" too.

I also had to hammer a new hole into my belt! Belts are too expensive. I'm not buying one every time I lose 5 pounds.

Friday, August 1, 2008

FOOD:

7 AM: 1 egg and 3 egg whites, 3 slices of turkey bacon, 2 slices of whole wheat toast with sugar free jam, banana mixed with nonfat cottage cheese, glass of fat free milk

12 PM: 1 banana

1 PM: SUBWAY
-Club Salad - (l, t, o, green pep, banana pep, pepper, roast beef, turkey, ham, light italian dressing) - about 200 cals
-6" Turkey Sub (Double Meat) - (l, t, o, green pep, banana pep, o & v, pepper)
-diet soda

730 PM: Protein Shake (33g Probolic-SR protein powder, 3/4 cup frozen mango/pineapple/strawberry, 10 oz fat free milk

11 PM: SUBWAY
-12" Turkey Sub (Double Meat) - (l, t, o, green pep, banana pep, o & v, pepper)
-diet soda

Normal sleep schedule still intact. Slept from 12-6.

GYM:

Cardio Day

10 minutes high intensity on stationary bike

10 minutes walking on treadmill at 7.0% incline

10 minutes running on tread mill at 6.5 speed

5 75 yard sprints

Today's workout was sick hard for me. I still really haven't gotten in the groove with running yet. It will be easier after I lose a little more weight and the impact isn't as stressful on my joints. I'm happy that I got through this workout without giving up.

I am taking a much-deserved day off today. I'll probably go for a 30 minute walk with my dog or something.

NOTE: I've been eating Subway because my roommates are ****ing slobs and I'm not cleaning the kitchen up after them just so I can cook a meal. It is ridiculous. Hopefully I'll only have to hold out for a few more days lol.

Saturday, August 2, 2008

DIET:

7 AM: 2 packets heart healthy regular oatmeal, whole banana, 12 oz fat free milk

12 PM: Went out for sushi -- salmon roll, yellowtail sashimi, whitefish sashimi, iced tea

4 PM: 4 hershey kisses

7-1130 PM: 5 Crown & Coke's

Coke was bad, but I really didn't eat much today so whatever. I was really hungry when I was coming home from the bar. Normally I would stop somewhere and get something to eat, but I just went home and went to bed. Proud of myself for that.

GYM:

Took the day off completely. My body felt great, but I was really tired.

Getting back to the gym today.

Sunday, August 3, 2008

DIET:

11 AM: banana, hard-boiled egg

12 PM: grilled chicken salad (spinach, cucumbers, walnuts, mandarin oranges, chicken, raspberry wine vin.)

1 PM: 3 hershey kisses

4 PM: protein shake - (33g Probolic-SR protein powder, 1 whole nectarine, 10 oz fat free milk)

7 PM: Subway -
- 6" BBQ Pork Sub - pork, bbq sauce, lettuce, onion, pepper
- 6" Turkey Sub - turkey, lettuce, tomato, onion, banana pepper, oil and vin, pepper
- small bag of doritos
- diet coke

NOTE: My diet today was a little subpar. I was craving taco bell or something pretty hardcore around dinner time, so slipping up a little with some bbq sauce and doritos really isn't a big deal at all imo. This was only the 2nd time I've really craved anything that I'm not able to eat since my diet started.

GYM: Biceps/Back

10 minutes high intensity on Stationary Bike

Pyramid Curls using EZ-Curl bar (15 lb plates on each side of bar, 100 reps altogether).

Hammer Curls: 2x10x30

T-Row: 2x10x90 (I'm adding this to my workout next time, so not sure what weight I'll do really).

Cardio:

7 minutes on Stairmaster

NOTE: Workout was really tough today. Bicep/back day is my toughest workout day each week bc it is so high energy/high repetition. I wanted to get 15 minutes in on the Stairmaster at the end, but pretty much bitched out. Still a great workout. I'm pretty sore today.

Monday, August 4, 2008

Note: I am absolutely crushing poker since beginning to eat healthier and work out more. Coincidence??? I don't think so.

DIET:

8 AM: 1 egg and 3 egg whites, 3 slices of turkey bacon, 2 slices of whole wheat toast with sugar free jam, banana mixed with nonfat cottage cheese, glass of fat free milk

230 PM: Protein Shake - (33g Probolic-SR protein powder, mixed blueberries/strawberries/raspberries, 10 oz fat free milk)

530 PM: Tuna Sandwich - Wheat bread (not whole wheat...oh well), lettuce, tomato, onion
- a couple slices of oranges

10 PM: Subway - 12" Turkey Sub (Double Meat) - lettuce, tomato, onion, a little shredded cheddar cheese (whoops), banana pepper, oil and vinegar, pepper
- Diet Soda

GYM:

Legs Day

Leg Press: 1x10x255
1x10x315
1x10x395

Leg extension: 1x10x115
1x10x135

15 mins on Stairmaster: Did it on Speed Intervals today and increased the intensity level as well. It was sooo hard.

There are some serious, serious flaws in your workout routine... Your diet is w/e but you definitely need to consider fixing your workout.

I dunno rather than go through all the exercises here's a 4day split I put together 2 weeks ago that I planned on doing

Monday Quads/hamstrings
Squats (4 sets +1 Warmup)
Stiff leg deadlift (3 sets)
Lunges (3sets)
Step Ups (onto Knee High Box) (2 sets)

Tuesday Chest/triceps
Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Thursday Back/biceps
Deadlift (4 sets)
Pendlay rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Chinups (3 Sets)

Friday Shoulders/calves
Standing Military press
Side laterals (3 sets)
Rear laterals (2 sets)
Shrugs (3 sets)
Standing calf raises (3 sets)
Seated calf raises (3 sets)


But as Jammy mentioned, SS will do great things for you, much more than you'll be getting out of your program or even the routine I put together.

Thanks for the advice. I never thought my workout routine was top notch or anything, but it was the best I could come up with lol.

Could you explain to me the big flaws in my workout routine??? Not enough variety???

I've got no problem with changing my workout entirely. As long as I'm getting to the gym in the first place, I feel like that's a huge accomplishment. I'm going to give your routine a shot starting today.


You say my diet is "whatever." Is that a good thing or am I missing something???

Thanks again for the advice.

By whatever I mean it's fine, just make sure you're eating enough

Tuesday, August 5, 2008

12 PM: 1 slice whole wheat toast, sugar free strawberry jam, 12 oz fat free milk, multivitamins

230 PM: Protein Shake - (33g Probolic-SR protein powder, mixed blueberries/strawberries/raspberries, 10 oz fat free milk)

5 PM: Tuna sandwich, couple orange slices - 2 slices wheat bread, tuna, lettuce, tomato, onion

730 PM: 14 oz sirloin steak, 3/4 cup lima beans, 12 oz fat free milk

11 PM: 4 hershey kisses

330 AM: turkey sandwich - 2 slices whole grain bread, turkey, roasted red peppers, grilled onions, pickles, bbq sauce

Today was kind of a grind. I was craving a burger and fries or pizza or something really really bad at like 2 AM. That's why staying on a good sleep schedule is so important for me.

I'm allowing myself 2 cheat days per month right now. I really didn't want to use up my cheat meal on some ****ty fast food though. I also didn't want to eat my cheat meal at 3 AM before I went to sleep.

EXERCISE:

I'm basically switching to the routine that n4rf suggested starting with this workout. I like the variety of it and it is clearly a better routine than what I was originally doing. Thanks again, n4rf.

CHEST/TRICEPS

15 minute warmup walking on treadmill (3.7 speed, 7.0% incline)

Dumbbell Bench press - 1x10x70 , 1x8x80 , 1x5x90

Incline dumbell press - 3x10x45

Dips - damn this was hard for me. 2x8

Close grip bench press - 2x10x115

Two-handed Overhead Dumbell Extensions: 2x10x45 , 1x10x55

15 minutes HIIT on stationary bike (rotated 1 minute inteverals at about 60% intensity and 90-100% intensity)...this was really tough

1 mile run outside - (the terrain is pretty hilly around here, so 1 mile is pretty tough. i tried doing this run a few times when I first started working out 5 weeks ago and i pretty much collapsed after i finished. i felt really light on my feet for most of the run and wasn't too worn out after i finished. good feeling.)

Really great workout today.

I am going to eat 1 of my 2 cheat meals for the month tomorrow. I haven't really eaten anything outside my current diet restrictions since probably July 16th. This isn't a bad thing to do right???

Wednesday, August 6, 2008

DIET:

12 PM: 1 slice whole grain toast with sugar free strawberry jam, 1/2 banana, 12 oz fat free milk

330 PM: tuna sandwich, couple orange slices - 2 slices wheat toast, tuna, lettuce, tomato, onion

745 PM (Cheat Meal #1 of 2 for August): Hardee's 1/4 lb Thickburger, fries, coke

Dumbest cheat meal ever. Totally spontaneous. I could at least go out to a restaurant for a ballin meal or something. Oh well.

EXERCISE:

Rest Day

i lol'd
keep it up man you're an inspiration i'm about 220 and in almost the exact situation you started in i gonna start diet/exercise too

i know lol. it was so ridiculous. i could have eaten anything and i choose ****ing hardee's.

Thursday, August 7, 2008


NOTE: Sleep schedule is back to **** again sort of. Been going to sleep around 330 AM and getting up at noon every day.

DIET:

12 PM: 1 slice whole grain toast with sugar free strawberry jam, 1/2 banana, 12 oz fat free milk, multivitamins

3 PM: protein shake - (33g of probolic-sr protein powder, some mixed berries, 12 oz fat free milk)

6 PM: 10 oz parmesan encrusted whitefish fillet (zomg good...didnt use a lot of parmesan), corn on the cob, strawberries, tomatoes, green beans, iced tea

12 PM: Subway - 12" Turkey Sub - lettuce, tomato, onion, banana pepper, oil and vin, pepper (this is why I need to be on a good sleep schedule....boredom = unnecessary meals)

I still ate pretty well today and burned a lot of calories at the gym.

EXERCISE: Day 2 of N4rf's routine

BACK/BICEPS

DEADLIFT (Started pretty light today and worked on form) - 3x10x135

PENDLAY ROWS- 3x10x40 lb dumbbells

DUMBBELL ROWS - 1X10X40 , 1X10X50

HAMMER CURLS - 2X10X30

15 minutes HIIT on stationary bike (rotated 1 minute inteverals at about 60% intensity and 90-100% intensity)

Really good workout. I need to step up the cardio a bit, but I'm not doing too bad. I just woke up today (Friday) and my back is so sore. I guess I haven't really worked that muscle group very hard before. Good stuff.

Friday, August 8, 2008

DIET:

1 PM: 1 packet heart healthy oatmeal, 1/2 banana, multivitamins

5 PM: 1/4 cup mixed nuts/berries, banana

10PM-1AM: 1 beer, 4-5 shooters (I ate less today so that I would get drunk faster and save some bad calories)

2 AM: 6" Turkey Sub (Double Meat) - lettuce, tomato, onion, banana pepper, bbq sauce, pepper
- diet soda

EXERCISE:

SHOULDERS/CALVES

15 minutes HIIT on stationary bike (rotated 1 minute inteverals at about 60% intensity and 90-100% intensity)

Standing Military Press - 2x10x45 , 1x10x50

Side laterals - 2x10x25 lb dumbbells

Rear laterals - 2x10x20 lb dumbbells

Shrugs - 2x10x40 lb dumbbells

Standing calf raises - 2x20 (on stairs)

Seated calf raises - 2x15x50 lb dummbells

1 mile run outside

2 mile walk

Saturday, August 9, 2008

Woke up really late, around 2 PM, and wasn't really hungry so played poker for a few hours.

5PM: Sushi - Sashimi Platter (tuna, salmon, whitefish, something else...omg so good), Rainbow Roll (mix of different fish, avocado, etc)

11 PM: Subway - 12" Turkey Sub (Double Meat) - lettuce, tomato, onion, oil and vin, pepper
-diet soda

EXERCISE:

Played tennis for 1.5 hours

Sunday, August 10, 2008

[x] terrible sleep schedule

DIET:

1 PM: 1 egg and 4 egg whites, 4 slices of turkey bacon, 2 slices of whole wheat toast with sugar free jam, glass of fat free milk, multivitamins

3 PM: protein shake - (33g of probolic-sr protein powder, some mixed berries, 12 oz fat free milk)

9 PM: Subway - 12" Turkey Sub - lettuce, tomato, onion, banana pepper, oil and vin, pepper

EXERCISE:

Rest Day

Monday, August 11, 2008

[x] still terrible sleep schedule

2PM: 1 egg and 4 egg whites, 4 slices of turkey bacon, 2 slices of whole wheat toast with sugar free jam, glass of fat free milk, multivitamins

430 PM: protein shake - (33g of probolic-sr protein powder, some mixed berries, 12 oz fat free milk)

6PM: Subway - 12" Turkey Sub - lettuce, tomato, onion, banana pepper, oil and vin, pepper

1230AM: Subway - 12" Turkey Sub - lettuce, tomato, onion, banana pepper, oil and vin, pepper

I've been really lazy about cooking meals recently. I ate a little more than I would like today, but not really a big deal. Everything was pretty healthy.

EXERCISE:

QUADS/HAMSTRINGS

Squats - 1x10x135 warmup, 1x10x185, 1x10x205, 1x5x225

Stiff leg deadlift - 3x15x135

Seated leg press - 1x10x255, 2x10x400

15 minutes HIIT on stationary bike (rotated 1 minute inteverals at about 60% intensity and 90-100% intensity)

So I was pretty busy all day Tuesday and didn't get my workout in.

It's Wed. morning and I just went to the gym at 6 AM and got yesterday's workout in.

Would it be counter-productive to go back to the gym later today (around 5PM) and do today's scheduled workout????