Project: Don't be a fat dad.

[nicholaswht]

Hello...

So i found out three days ago i was going to be a father. The love of my life.. knocked up as planned. I thought i knew how i was going to react.. but i was wrong.

I was at the super market parking lot and a shopping cart was making a free fall b-line twords my car.. i ran maybe fifteen feet and was out of breath...

I realized if i was running after my kid running into the street.. if i had to chase someone.. i have to protect my family . it hit me like a frigging brick.

So i need to get into serious shape, tonight was my going away kinda night.. went out, got sloshed... came home.. and threw out all the junk food.. (pissed her off)..

so right now i'm collect menus from various sites, i also ordered some glass food containers so i can pre-cook meals.

I'm thinking 4 days cardio(45 minutes bike/roller thingie walker do-dad
3 days lifting, core stuff, more core stuff, and then some arms?

My biggest issue is eating when i wake up.. i can't do it for 4-5 hours..

 

[nicholaswht]

ohh also, i dunno if this is goofy or not.. but i need a online training buddy? someone i can just kinda check in with, actually compete against.. i work best when i compete against someone.

 

[zedhed]

Hey bro!
Congrats on being a Dad bro!!!
And welcome to EF and to the journals section. We are happy to have you with us in here.
Wow bro thats pretty serious, tossing all the junk out, good for you, thats outstanding!

Im sure someone will step up and partner up with you. Im not gonna cuz I am in the midst of a special project but I will tell you I will be here every day checking in and seeing what your up to and how your doing.
Check out the other bros logs and dont be afraid to comment and ask questions, as we are all here to help each other out.

Best regard and good luck bro, and congrats again on being a new Dad!

 

[nicholaswht]

Thank you!

So far I've been taking it easy, friday i start going kinda ape shit, but so far I've done chicken/lean steak and veg, no alcohol, and eating five-six small meals every 3 hours.
Biggest thing is drinking lots of water.. its a difference already in just feeling good.

Gym membership was opened at a planet fitness, which ironically opened across from my store just reticently.

I'm not sure what program to follow, I like 5x5, i'm 220/5'11, 20% bf, pretty big buy.. never worked out but i have large shoulders, neck, thighs, little beer gut. I don't want to be skinny,
i want.. hmm.. i want when my little kid stands at the bus stop.. i tower over ever other dads... because that's my kids dad standing there.

So big fucking dood is what i will be building.. 5x5?

 

[chesty]

Well you are in right place. I wasn't a fat dad, but a washed up body builder about a year and a half ago and now I am back, not in my prime, but back to being solid and looking good again. Zed can attest to that. Congrats. My wife is due Aug 3 this year.

 

[zedhed]

Bro I gotta tell you I love the 5x5!
Its a gr8 place to start too. So ok lets do this!
Go here and read thru this a couple of times.

StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com

Now for this program to work you MUST follow it to the very letter. No add ins and no subtractions for your first go round.
Also you have to feed the program to get the full benefit from it.
So you go and read that and then you post up in here with what you think.

 

[Colstreamer]

ohh also, i dunno if this is goofy or not.. but i need a online training buddy? someone i can just kinda check in with, actually compete against.. i work best when i compete against someone.

Man that is SO goofy! I think only a complete nut job would do that...

I'll do it!
I saw the word "compete" and was in... I'm very competitive


Congrats on becoming a dad too bro!


PS initial remark WAS sarcastic....

 

[zedhed]

Way to step up and help a bro out CS!
Hope to see dad posting again soon.

 

[Colstreamer]

Way to step up and help a bro out CS!
Hope to see dad posting again soon.

Bro, I'll be getting just as much benefit out of it as he will.

 

[zedhed]

Your right, you will.

 

[chesty]

Cool, I want to see some progress pics too. Nothing like the cold-hearted bastards here to give it to you straight!

 

[nicholaswht]

Wow, didn't expect all this feedback/support... good to see.. esp since i just got back from KILLLLLLLLING it at the gym...

i love squats. I worked for what felt like 20 minutes with just the bar, i used my laptop(was at the gym alone midnight) to record my posture, then i would play it back and review with youtube/etc..

once i felt it was nailed down and i could repeat it without failure i started stacking plates... lol..

started at 100lbs and stopped at 7reps.... wow.. yea.. first time.. but really.. wow.

i did 8 sets of squats, i know its not in 5x5, which i am doing but i kinda just got lost in it.

I think once i get going it will spiked up.

time was adding up, and ended up doing the last 45 minutes with cardio, i stayed at 130-140 bpm, with a burst at the end to 150 until i couldn't do anymore.

diet wise, i'm digging water.. drinking like a fish.

i can do the chicken, veg, lean meats, sweet potato, but i need fiber/healthy carbs in the morning when i start work.. i hate cereal, hate oatmeal... hate bars.. any thoughts?


Thanks again guys, i'll get some pictures up soon

 

[Colstreamer]

Hey good to see you back bro!

Glad to hear you're loving squats! Great exercise right there plenty of people hate 'em to start with.

Sounds like you had fun in the gym there too bro! Half the battle is enjoying your training!

I'm not the best on diet but off the top of my head rice, pasta even sweet potato could be a good high carb breakfast for you... May wanna cook it the night before though... There's plenty of good info in the stickies in the diet section if you can't find what you want you could always ask AAP (check his thread in the steroid forum), bro seems to be a walking typing encyclopaedia! Or Stevesmi, he helped me with my diet, his advice is always spot on.

 

[zedhed]

Hey dad that rocks that you had the gym to yourself and could do forme checks with you computer. Awsome!
Like CS said both AAP and stevesmi are excellent resources so use them bro. Thats what we are here for man.
The most beneficial thing that you can do is keep posting right here. It will really boost your tude.
Good luck bro!

 

[studlife22]

Really awesome thread, congrats on being a Dad my son is due In Feb. i also have a problem with breakfast so a great way to get some extra carbs would be to buy some waxy maize starch and add it in your morning protein shake. Super easy and time efficient. Keep up the good work and hope the best for ya

 

[nicholaswht]

Grats studlife22!

hmm, i checked out the wazy maize.. seems to be a lot of debate/talk.. looks good but for now im gonna use pasta... didn't think i could go outside the box for morning carbs but a bowl of pasta with lots of tomato/veggie is actually great!

so all today at work my pecs/shoulders/back muscles were soar as shit... every time i moved i could feel the strain.

digging it... haha naa i actually love it.

Bought some books/video arnold schw(you no the rest) encyclopedia of body building.. and a jay cutler video is on the way.. hehe i know goofy but i like it.

Anther thing i notice is my back is cracking a lot, feels stiff aside from the muscles.. thinking some fish oil and whatever that joint drug is, gloacure something.. i gotta do some research.

tomorrow night is anther round..

 

[Colstreamer]

Ah, if it keeps you motivated it ain't goofy bro.

The cracking in your back could just be because you're using your joints through a fuller range of motion than usual, if so it'll subside as you get more conditioned to the training. Having said that a supplement for the joints would be a plus anyway.

 

[zedhed]

For your back bro try this.
Sit on a carpeted floor, legs folded indian style.
Grab hold of your feet.
Now rock back and "roll" back on your back all the way up to your neck, then back to a sitting position.
Works wonders.
Let me know!
I agree if the vids help keep you motivated not goofy.

 

[nicholaswht]

just got back from the gym, i did triceps and core, triceps was great..

cable push downs, 5 sets
skull crushers flat bar/close grip 5 sets
machined push downs(?? don't know the actually name) 4 sets
then bar push downs, moved my hands kinda further out 4 sets

still really soar.. so i didn't do the 5x5 program, but figured tricep blasting will be fun hehe

ab's, then cardio.. ug im frigging burnt.. gonna sleep good.

 

[zedhed]

Hey bro I would not jump right into the 5x5 anyway. Let your bod get used to working with weights and then go on it. That is a very stressful program after you get midway thru it. So build up to it and stay injury free.

 

[RADAR]

Yeah! you need to get your body use to doing compound exercises before jumping into a 5X5 program

 

[nicholaswht]

hey guys, triceps are STILLLLLL soar from tuesday night.. wtf. love it.

tonight i did chest, i followed a setup from flex mag, recorded my weights and focused on good form and not trying to get impressive weights up, chest is soar, but i think i should have waited and did legs instead.. triceps are now very soar.

diet is going great, its only been about a week, week and a half but i feel better.. haven't checked the scale, not really looking to hit a certain weight, more into getting muscle.

i also did forarms,
i'll try to post some pictures now while i'm chubby hehe

 

[Colstreamer]

heh, nice one bro, after a while that soreness (DOMS) will only last the day after or mayb a tad longer.... I take 3 days for my legs to fully recover from heavy squats and deadlifts...

Might be an idea to do all your pushing movements on one day, then pulling on another with legs on a separate day, that way your muscles would get plenty of rest before working them again.. Just a thought

 

[zedhed]

Hey dad you on any specific program right now bro?

 

[nicholaswht]

i'm not, i figure for the first month i will spend most of it learning, how to do a proper bench, etc

then once i get an idea what i like(top 3 right now are squats, tricep push downs, and skull chrushers)

i can find a setup that works best.. tonight i skipped the gym, did chest the other night.. can't wait to do triceps again..

 

[Colstreamer]

i'm not, i figure for the first month i will spend most of it learning, how to do a proper bench, etc

then once i get an idea what i like(top 3 right now are squats, tricep push downs, and skull chrushers)

i can find a setup that works best.. tonight i skipped the gym, did chest the other night.. can't wait to do triceps again..

Seems like you're having fun getting the techniques down and finding out what you like.

 

[nicholaswht]

ok, new setup.. i pulled a leg muscle doing squats.. with just the bar... i hurt my leg.. nothing nuts, but then i pulled my neck doing shrugs.. i'm gonna focus more cardio and stretching with only 3 days of lifting..

Here's my shopping list for grocerys, i will outline diet later..

skinless chicken breast
90%+ lean ground beef
90%+ lean ground turkey
cottage cheese with pineapple(late night eating with ceasin)
blueberries
banana
bags of sweet potato fries
broccoli * WHAT CAN I DIP IN THATS FAT FREE/LOW CAL!!!!
almonds
natural peanut butter

*****************

Supplements

Optimum bcaa, 60 caps, 5.99
Optimum 100% whey $14.99
Optimum $5.99
water

 

[nicholaswht]

chest and shoulder day done, tonight is my off day, and then tomomrow is back and biceps... ug, i need to start taking photos.. my chest is so much flatter and taller.. it use to be just moob.. now its like flat moob(man boob) but not as fatty fat looking...

i need pictures. lol,

ohh and also, i know its only been a month but i now have a curve under my arm and a indent.. i think its a tricep.. lol.. my arm use to be just fat, now it has curves..

i frigging love this shit.

 

[gymjunkie09]

chest and shoulder day done, tonight is my off day, and then tomomrow is back and biceps... ug, i need to start taking photos.. my chest is so much flatter and taller.. it use to be just moob.. now its like flat moob(man boob) but not as fatty fat looking...

i need pictures. lol,

ohh and also, i know its only been a month but i now have a curve under my arm and a indent.. i think its a tricep.. lol.. my arm use to be just fat, now it has curves..

i frigging love this shit.

take advantage of this time because it won't always come so fast bro, first year you can grow like a weed with nothing but hard training a good diet and a protein shake here and there

 

[nicholaswht]

hey everyone, i wonder if i did triceps...

so i'm starting to notice a big difference, actually everyone is, i now have a shoulder line, less neck, etc.. my chest is getting taller/wider...

tomorrow is legs, then a day off. Diet is solid, and not getting too predictable..

Lol, keep saying im gonna take pictures, my digital cam is five feet away, but i need batteries! lol

 

[RADAR]

Hey dad that rocks that you had the gym to yourself and could do forme checks with you computer. Awsome!
Like CS said both AAP and stevesmi are excellent resources so use them bro. Thats what we are here for man.
The most beneficial thing that you can do is keep posting right here. It will really boost your tude.
Good luck bro!

Thanks,I feel so loved .

 

[Colstreamer]

Thanks,I feel so loved .

Damn bro, sorry didn't mean to leave you off the list, it wasn't meant to be exhaustive!

Ima go back, edit it and put you in there too! Right at the top with capital letters.

 

[RADAR]

its all good Bro!

 

[Colstreamer]

its all good Bro!

Sweet I couldn't edit anyways..... Dunno why....


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Say Dad where you at bro? Hope nothing bad has happened.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[the.gladiator1987]

Any updates?

 

[nicholaswht]

ug, sorry i haven't updated.. long long past 2 weeks, i got a upper resp infection, fever 100+ for 4-5 days, whole 9 yards... haven't cuaghed in 2 days, diet is still sloppy, getting back into the swing of things starting Monday.. thanks for the interest..

I'm pretty sure i brought this on, however.. i'm still well ahead of the game.. can't wait to get back to lifting.

 

[Colstreamer]

Good to see you back bro. Sorry to hear you were ill.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[nicholaswht]

almighty christ... about time, so tonight is my official first night back after my awesome time being sick.. woot for infections. AND... I will!! take pictures tonight, i already have my camera in my gym bag, can't wait. Past few weeks i haven't been hitting the weights, but i have been staying on the diet, seems like the first week i lost maybe 10lbs... i think a lot of it was water/crap..

just going from like whatever eating to focus eating, but now its kinda leveled off.. shrug,
not concerned with numbers until i put in a few months.

Tonight is gonna be mostly chest.. and some cardio.
Going to try to spend the first week back just doing one muscle group each workout night, 1 rest day, and strict diet.. don't wanna burn out or get sick again..

rock.

 

[RADAR]

good to see you back!

 

[Colstreamer]

good to see you back!

+1


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Defeat is the stepping stone to victory.

 

[nicholaswht]

thanks guys, loading up my bag on the way to the gym tonight..

doing arms/chest tonight, the other night was legs.. i def have DOM.

tonight is


Incline Bench Press
Incline Dumbbell Flye
Flat Bench Press
Cable CRossovers

and arms(biceps only)

standing curls
preacher curls
alternating curls
and one arm concentrated curls

and then i have 4 sets of for-arm curls..

diet is still kicking ass, and the weight is def coming off, well not really i only lost 9lbs.. but gained muscle.. everything is fitting better/etc

lol..
i really need to start taking progress pictures, i still have my battery's in the package from the last time i said i would take photos... we'll see!! maybe tonight

 

[nicholaswht]

ohh, and my wife!!! she's right on board,
she's obviously gaining weight being preggo,
but she's eating healthy as well now..

the cat is next.. =)

 

[Colstreamer]

All sounds good bro! Glad to see you're still at it!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[nicholaswht]

arms are getting more cut in the back too, tonight is legs.. took a few pictures so i can start doing some side by sides as the weeks/month go by