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Stu's Struggle

H

here2help

New member
Hey guys, well I WAS looking forward to posting this, but after looking at the pics of my fat ass from 4 days ago, I got extremely discouraged and almost deleted everything. Anyway, here's the info.

About me: I'm 25, have a sedentary job, 5'9" and weighed in at 267lbs (35% BF) on 10/8/06 (4 days ago). I was very active and lifted as a teen, but since moving away from college and getting some very bad habbits, I have gained 10lbs per year for the last 6. Over the last 2 years, I've made a few attemps to lose weight and even got down to 240, however it seems that just as I make some progress, a condition of mine decides to resurface and I end up needing surgery which puts me out of commission for a few months.

Goal: Get down to 200lbs while keeping as much LBM as possible. I'll make a new goal once I get there.

Exercise plan: 5x cardio in the morning before work. So far I've been burning 400cal in 30mins on the elyptical. I'll re-evaluate how this is working after a month or so and see if I want to change it up to 3 days cardio/2 lifting or some other plan.

Diet plan: I have gone 3 days now without soda and have replaced it with green tea. So far it seems to be working well and I haven't been getting my normal headaches. I've also been watching my portion control. I still need more time to recognize where my limits should be, but I'l figure that out as I'm tracking my progress. I also plan on eating healthier foods. I don't necessarily want to track everything that I'm eating....seems like waaay too much work for me at this point.

Suppliments: None currently. I have a multi vitamin, but that's it. Would you guys recommend a protein shake of some kind after a cardio workout?

Anyway, today was day 4 and I've worked out every day this week so far. Since Sunday, I'm already down 4.5lbs and am feeling good so far.

We'll see how far I can go! I know that I'll need a lot of encouragement, so please don't hesitate to give it!

Now onto the starting pics. WARNING: Yes, I'm a fatass, don't click pics unless you want to see something nasty.

Front, not flexing
Front, flexing
Side, not flexing
Side, flexing
[URL=http://myscreamer.com/coppermine/albums/Vacations/Weightloss/normal_backflex.JPG]Back, flexing.
 
1st off welcome to the board bro! Takes a lot of courage expose yourself to strangers and ask for help (i know 1st hand). From your pics it looks like you have a very good solid base, just need to chip away at that BF and lean up some. As far as diet goes i would really encourage you to set up a free account with www.fitday.com! When you are trying to loose weight gotta show some luv to the diet, thats half the battle. Your size is similar to mine, i'm no diet guru but i would recomend taking in 2500-3k cals with the amount of cardio you are doing. I wish i could practice what i preach since i only take in around 2k myself. But play with it and see what works! Here is a list of good cutting foods provided from the boards. Find a low car/cal/fat high protien shake, there are some killer products for loosing weight in the AF store so check em out.

Food List


Originally Posted by ComplimentsOfTheWomen'sFitnessForum :)
sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
hard cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas
fresh or frozen (w/o syrup) berries
peaches
grapefruit
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter
cashews (raw)
pistachios (raw, insides only)
pears
tomatoes
hard cheese
Chick peas
Sweet Potato
Kidney beans
Almond butter
Mustard greens
Kale
Oranges
Apricots
Ezekiel Bread
Egg Beaters/Liquid egg whites

FIBROUS VEGETABLES

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Turnips
Water Chestnuts
Wax beans
Zucchini

As far as the work out goes i would say maybe lift 4 days a week, and work a solid cardio routine in with it. I'm sure you will get some great advice from the bro's! Anyhow good luck and keep us posted daily bro!

~Maffiosa
 
If you want to lose weight your gonna have to track everything you eat. You may lose weight now but when it stops coming off you need to know exactly what you were eating so changes can be made to the diet that will work. Staying consitent with your diet,training and cardio will make the biggest difference to your body so you have to find a diet and routine that you can do everyday. I f you need help with any of these post back
 
How do you guys know exactly what the calorie content is of foods when you're eating out? I've tried looking up nutritional info online for restaurants I visit but haven't found much. Are they required to have nutritional facts at their location for customers to look at before they order?
 
here2help said:
How do you guys know exactly what the calorie content is of foods when you're eating out? I've tried looking up nutritional info online for restaurants I visit but haven't found much. Are they required to have nutritional facts at their location for customers to look at before they order?
Click to expand...

Eating out or hitting up fast food? Most places have nutritonal facts on hand, i always ask when me and my wife go out. I dont mess with fast foods, phucks me up lol!
 
Yeah, not fast food, but rather sit down places. I'll definately have to start asking to see if they have the info on hand.
 
Can anyone also give me some advice on my breakfasts? Keep in mind that I'm lactose intolerant, so any kind of dairy product is out of the question.

This morning when I woke up, I had 1 cup of orange juice about 10 mins before working out. I then did 30mins/400cal on the eliptical.

When I got back, I had 1 english muffin with jelly and water to drink. After getting to work I've had 1 cup of green tea and 1 cup of water.

Yesterday I tried to get some protein after working out and had soy milk and peanut butter on my english muffin, but after having my hot green tea in at work I think it reacted with the milk and my stomach was sick for the entire rest of the day.

Any suggestions?
 
here2help said:
Can anyone also give me some advice on my breakfasts? Keep in mind that I'm lactose intolerant, so any kind of dairy product is out of the question.

This morning when I woke up, I had 1 cup of orange juice about 10 mins before working out. I then did 30mins/400cal on the eliptical.

When I got back, I had 1 english muffin with jelly and water to drink. After getting to work I've had 1 cup of green tea and 1 cup of water.

Yesterday I tried to get some protein after working out and had soy milk and peanut butter on my english muffin, but after having my hot green tea in at work I think it reacted with the milk and my stomach was sick for the entire rest of the day.

Any suggestions?
Click to expand...


Eggs/ Egg whites- (ground turkey, some low fat chees, and wheat tortilla make a killer Breakfast burrito)

oats/cream of wheat

whole wheat toast

wheat bagels

turkey bacon

all i can think of right now lol
 
Eggs/ Egg whites- (ground turkey, some low fat chees, and wheat tortilla make a killer Breakfast burrito) Cheese is made from milk =(

oats/cream of wheat I think the last time I looked at the ingredients of Cream of Wheat it had milk in it

whole wheat toast Put anything on it? Butter is made from milk =(

wheat bagels Put anything on it? Butter is made from milk =(

turkey bacon I'll have to look into this one
 
here2help said:
Eggs/ Egg whites- (ground turkey, some low fat chees, and wheat tortilla make a killer Breakfast burrito) Cheese is made from milk =(

oats/cream of wheat I think the last time I looked at the ingredients of Cream of Wheat it had milk in it

whole wheat toast Put anything on it? Butter is made from milk =(

wheat bagels Put anything on it? Butter is made from milk =(

turkey bacon I'll have to look into this one
Click to expand...

yea cream of wheat isnt a crowd favorite, i just cant handle oats so i use it instead. Get creative bro, only way to keep the dieting on track :Chef:
 
Calorieking.comn is a good place for fast food macros.
I track all my daily calories & macros with an excel spreadsheet. Once it's set up, it works well. The main benefit is it keeps you aware of the value of what you are eating & helps you plan to get the correct macros. Some people use online resources, like fitday(I think), to help with that.
Anyways, good luck. Every journey begins with the first step, & you've taken it. Now take back your life!
 
Well I was only supposed to cheat 1 day this weekend but ended up eating some unhealthy stuff both days. I gained back 2 of the 4.5lbs that I had lost and feel like shit. I'll definately be more strict next weekend and not get peer-pressured into unhealthy stuff.

Despite what I have lost, my BF% has stayed the same. I think I really need to up my protein intake as right now I'm at about 60-70% carbs. I did work out this morning and feel good from that. I'm going to make a trip to the health food store tonight and get some soy protein isolate as well as some low carb tortillas to substitute from bread in the sandwiches I make myself for lunch at work.
 
1st off congratz on deciding to better your life for yourself!!

2ndly... you need to incorporate weight training to "maintain" LBM... but you'll most likely increase LBM (becuase you haven't lifted for a long time).

If I were you... I'd change that 60-70% carb intake right now (lol... bad, bad) ... focus on more like a 40/30/30 or so... and making sure you eat protein with every meal.

Soy has conflicting reports... regarding estrogenic like properties. I don't use any soy products consistantly, and if i have something with soy in it... oh well, won't kill me...

Look into Bill Starr 5x5 ... and google madcow as well... or just start reading over in the training forum.

At that body weight you are prime for gaining ALOT of lean mass... and the more LBM the more calories you'll burn at rest... that would be my focus, and not doing cardio until you become "skinny fat" and then take much longer than it probably would be to gain muscle now.

Chicken, veggies, olive oil, sea salt... that comprised the majority of my meals when cutting down. Plain, plain food... and drink at least 1 gallon of water a day... for your weight probably 2 gallons... ease into it though. you'll notice an initial big drop in weight too (from water weight loss) which is good...

Order of importance for changing one's body:
1. Diet
2. Weight Training
3. Cardio
4. Supplements (just a multi is great for now... in a few months I'd throw in Gluc-R and Seasapure from the AF store if you can swing the $$... amazing products)


i think i hit all the points i wanted to for now! Best wishes bro!! You can do it!
 
sgtslaughter said:
1st off congratz on deciding to better your life for yourself!!

2ndly... you need to incorporate weight training to "maintain" LBM... but you'll most likely increase LBM (becuase you haven't lifted for a long time).

If I were you... I'd change that 60-70% carb intake right now (lol... bad, bad) ... focus on more like a 40/30/30 or so... and making sure you eat protein with every meal.

Soy has conflicting reports... regarding estrogenic like properties. I don't use any soy products consistantly, and if i have something with soy in it... oh well, won't kill me...

Look into Bill Starr 5x5 ... and google madcow as well... or just start reading over in the training forum.

At that body weight you are prime for gaining ALOT of lean mass... and the more LBM the more calories you'll burn at rest... that would be my focus, and not doing cardio until you become "skinny fat" and then take much longer than it probably would be to gain muscle now.

Chicken, veggies, olive oil, sea salt... that comprised the majority of my meals when cutting down. Plain, plain food... and drink at least 1 gallon of water a day... for your weight probably 2 gallons... ease into it though. you'll notice an initial big drop in weight too (from water weight loss) which is good...

Order of importance for changing one's body:
1. Diet
2. Weight Training
3. Cardio
4. Supplements (just a multi is great for now... in a few months I'd throw in Gluc-R and Seasapure from the AF store if you can swing the $$... amazing products)


i think i hit all the points i wanted to for now! Best wishes bro!! You can do it!
Click to expand...

Um yeah, what sarge said lol! Thats good info right there bro, he knows his shit.

Guys our size should be taking in around 400g of protien a day! Look for some low fat, carb, high protien whey shakes to help you out. I get my protien from lean steak, chicken, tuna, and egg whites. With those and x2 shakes a day i can get my protien up there. Try 40/30/30 like sarge said, i shoot for 60/20/20 and it works well for me. You will have to test the waters to see what your body responds to best, from there it gets better ;)
 
Thanks for the great advice and encouragement guys. This last week has definately proven to me that I DO need to track everything that I consume and be stronger on the weekends. Unfortunately I'm stuck with needing soy products instead of whey. I became lactose intolerant 3 years ago.

Since I feel extra motivated this week. Would you guys recommend sticking with my 30min cardio in the morning and also lifting 3 nights a week in addition? I can easily fit it in my scheduel.

One thing to note is that I do not have a gym membership and am using the fitness center at my apt complex. Their equipment is only 1 year old, but it does limit some of my options. I also have free weights in my apt that I can use. I probably won't look into a gym membership until I get down to a healthier body fat % and then decide what my goals will be from there.
 
I'm lactose intolerant too :)

I drink "Lactaid" brand whole milk... and my whey protein; i don't worry about it...as long as I don't take in an excessive amount of milk products I won't be making excessive trips to the Ivory throne, lol.

morning cardio...yeah deffinetly... if you miss that... 30 minutes of cardio after lifting is perfectly fine.

If you have extra time on the weekend, going for walks and light cardio like that wouldn't hurt either as long as it doesn't interfer with your weight training. that needs to be #1 (more important than cardio).

How are you lifting...what's your training like? (i know it's limited without a proper gym facility)
 
sgtslaughter said:
How are you lifting...what's your training like? (i know it's limited without a proper gym facility)
Click to expand...

They have about 4-5 weight machines that I can use to hit pretty much every muscle group and I can do modifications on them to vary the type of exercise for the group. (example: I can use the tricep pull-down rope to do hammer curls for my biceps instead of regular curls)

Right now I was thinking about 30mins cardio in the morning 3x per week and then on the other 2 days I would stick to lifting in the morning. I'd split it up to legs, back, biceps on one day and chest, shoulders, triceps on the other. I can just as easily stick with my 30mins cardio 5x a week in the mornings and walk down to the exercise room twice/3x a week though at night after work and do that on top of the cardio though if that would be better. What do you think?
 
here2help said:
They have about 4-5 weight machines that I can use to hit pretty much every muscle group and I can do modifications on them to vary the type of exercise for the group. (example: I can use the tricep pull-down rope to do hammer curls for my biceps instead of regular curls)

Right now I was thinking about 30mins cardio in the morning 3x per week and then on the other 2 days I would stick to lifting in the morning. I'd split it up to legs, back, biceps on one day and chest, shoulders, triceps on the other. I can just as easily stick with my 30mins cardio 5x a week in the mornings and walk down to the exercise room twice/3x a week though at night after work and do that on top of the cardio though if that would be better. What do you think?
Click to expand...

Once you raise your stamina try and get a 45min cardio going. On a staitonary bike or treadmill it typically takes 30 mins just to get your heart rate going, the additonal 15mins is buring cals and fat. Do your cardio on a empty tank if you are not already.
 
here2help said:
They have about 4-5 weight machines that I can use to hit pretty much every muscle group and I can do modifications on them to vary the type of exercise for the group. (example: I can use the tricep pull-down rope to do hammer curls for my biceps instead of regular curls)

Right now I was thinking about 30mins cardio in the morning 3x per week and then on the other 2 days I would stick to lifting in the morning. I'd split it up to legs, back, biceps on one day and chest, shoulders, triceps on the other. I can just as easily stick with my 30mins cardio 5x a week in the mornings and walk down to the exercise room twice/3x a week though at night after work and do that on top of the cardio though if that would be better. What do you think?
Click to expand...
Something is better than nothing... Keep the weights high... 2 warm up sets and 3-4 working sets (EXCLUDING bis and tris... small muscle group... 2-3 sets) but when cutting for the extra calorie burning a few times a week wouldn't kill ya since you're not going for heavy compounds right now anyway (but I would reccomend once you find a gym). 30 mins of cardio 5x a week is fine... i don't think it'd be too intense yet... once you get used to it.

HIIT would change things up greatly... I swear by HIIT cardio, it's not boring and it gets you cut up with proper diet.
 
Maffiosa said:
Once you raise your stamina try and get a 45min cardio going. On a staitonary bike or treadmill it typically takes 30 mins just to get your heart rate going, the additonal 15mins is buring cals and fat. Do your cardio on a empty tank if you are not already.
Click to expand...
I don't beleive in that micromanaging... unless your < 10% BF and trying to get rid of the last/hardest few percentials.

Big picture:

Create a daily caloric deficiet and you WILL loose weight.

Eat quality foods, often..

Train with weights to help maintain muscle.

If you haven't found them already...use the michael and kendra elias calculator and www.fitday.com to track your cals.
 
My exercise machine of choice for cardio is the eliptical. My 30 min workouts will burn 400cal and my heart rate will rise to 160-170 in about 5 mins and stay there. I have tried doing HIIT on it, however my heart rate then would go up to 200 and only fall to 180 on my normal pace even after 3-5mins at it. Is that dangerously high or should I not be concerned about it?
 
here2help said:
My exercise machine of choice for cardio is the eliptical. My 30 min workouts will burn 400cal and my heart rate will rise to 160-170 in about 5 mins and stay there. I have tried doing HIIT on it, however my heart rate then would go up to 200 and only fall to 180 on my normal pace even after 3-5mins at it. Is that dangerously high or should I not be concerned about it?
Click to expand...
I've never tracked my heart rate, I can only comment on how I feel when doing HIIT... I feel like I've climbed a moutain, lol.

It's hard work...but seems to have worked for me and many others.

I've been known to lay on the ground for a few mintues during HIIT too :evil:

And unless you go have yourself tested on a metabolic level you really don't know how many calories you're burning... 400 may be a good estimate I don't know... just putting that out there too. Your weekly and monthly progress via how you feel and if your clothes are feeling looser will be the ultimate judge :)

Never rely soley on the scale..the scale lies, lol. (water, muscle, fat... the composition of you may change greatly, but your weight may not...)
 
here2help said:
My exercise machine of choice for cardio is the eliptical. My 30 min workouts will burn 400cal and my heart rate will rise to 160-170 in about 5 mins and stay there. I have tried doing HIIT on it, however my heart rate then would go up to 200 and only fall to 180 on my normal pace even after 3-5mins at it. Is that dangerously high or should I not be concerned about it?
Click to expand...
I'm not sure, but a 200 hr seems a little high, & 160-170 seems high for a sustained effort. I use a Precor Elliptical machine on the weight loss program, that's 2 minutes on high & 2 minutes on low. You can program the highs & lows. My high gets up to 150-170hr & I feel like I'm gonna burst, my lows go down to120-130hr. That could be because of my age though. If you're outa shape, you don't wanna push it harder than your C.V. syst3em can take & blow a gasket.
Also, don't worry about the scale. If you weigh yourself every day you'll find 2-5 pounds fluctuation. Long term, like once a week, or once a month is OK for tracking, but you should go by how you look & feel.
 
Thanks for all the advice and helping me meet my goals! I'll have to start throwing in some HIIT slowly and see how my body takes it. I'll keep updating this thread along the way!
 
here2help said:
Thanks for all the advice and helping me meet my goals! I'll have to start throwing in some HIIT slowly and see how my body takes it. I'll keep updating this thread along the way!
Click to expand...

Good luck!!
 
sgtslaughter said:
I don't beleive in that micromanaging... unless your < 10% BF and trying to get rid of the last/hardest few percentials.

Big picture:

Create a daily caloric deficiet and you WILL loose weight.

Eat quality foods, often..

Train with weights to help maintain muscle.

If you haven't found them already...use the michael and kendra elias calculator and www.fitday.com to track your cals.
Click to expand...
Sarge Great stuff ... 1st post was bomb

H2H... welcome to EF....

Listen to me when I tell you this...

"I don't necessarily want to track everything that I'm eating....seems like waaay too much work for me at this point."

YOU NEED TO TRACK YOUR FOODS ...

I absolutely think THIS is what got you in trouble in the 1st place, NOT paying attention to what or how much of it went into your mouth. Do I feel everyone needs to track what s/he is eating? Sure but some more often than others.

And why not STOP eating out all the time & learn to cook clean/healthy to kick start this new lifestyle?

GREAT JOB on posting pics.

Don't give up on this.
 
*Bunny* said:
Sarge Great stuff ... 1st post was bomb

H2H... welcome to EF....

Listen to me when I tell you this...

"I don't necessarily want to track everything that I'm eating....seems like waaay too much work for me at this point."

YOU NEED TO TRACK YOUR FOODS ...

I absolutely think THIS is what got you in trouble in the 1st place, NOT paying attention to what or how much of it went into your mouth. Do I feel everyone needs to track what s/he is eating? Sure but some more often than others.

And why not STOP eating out all the time & learn to cook clean/healthy to kick start this new lifestyle?

GREAT JOB on posting pics.

Don't give up on this.
Click to expand...
Absolutely. It's amazing how the cals(usually bad ones too) add up where you least expect it.
 
*Bunny* said:
Listen to me when I tell you this...

"I don't necessarily want to track everything that I'm eating....seems like waaay too much work for me at this point."

YOU NEED TO TRACK YOUR FOODS ...

I absolutely think THIS is what got you in trouble in the 1st place, NOT paying attention to what or how much of it went into your mouth. Do I feel everyone needs to track what s/he is eating? Sure but some more often than others.

And why not STOP eating out all the time & learn to cook clean/healthy to kick start this new lifestyle?

GREAT JOB on posting pics.

Don't give up on this.
Click to expand...

Yeah, those will be my famous last words, lol. I definately found out that I need to track stuff. That being said, I'm still happy with my 2.5lbs loss for my first week back to exercising. Once I start tracking everything and follow everyone's great suggestions here, the pounds will start melting off at an incredible rate!

I DEFINATELY will learn to cook better stuff as well. As a 25 year old guy who doesn't even know how to cook spaghetti, I have a LONG way to go, lol.
 
here2help said:
Yeah, those will be my famous last words, lol. I definately found out that I need to track stuff. That being said, I'm still happy with my 2.5lbs loss for my first week back to exercising. Once I start tracking everything and follow everyone's great suggestions here, the pounds will start melting off at an incredible rate!

I DEFINATELY will learn to cook better stuff as well. As a 25 year old guy who doesn't even know how to cook spaghetti, I have a LONG way to go, lol.
Click to expand...
AT 1st the weight will fall off, but do NOT get depressed when it stops, plateaus, or scale STOPS moving ... that does NOT mean you are not making progress & after awhile the scale is NOT a good indicator of progress, it just isn't.. then people cry, whine, binge b/c they think they failed, then suffer a huge rebound (water weight) and the scale shows 11 lb GAIN in a day or two (been there) ...

Judge your progress BY THESE PICTURES, Clothes, TAKE YOUR MEASUREMENTS, and get your bodyfat done (NOT on a tanita scale, calipers), OTHER ways then the scale. I know you don't want to get to a gym until you drop some weight but when you're ready, throw on a hat, pull it DOWN, turn those headphones UP and be there for you, NOT for anyone else to look & critique you, they are just shallow if they do that... You are doing what is necessary to make YOUR life better & THAT is what matters.


Seriously, read ALL of this post...

http://www.elitefitness.com/forum/showpost.php?p=4713693&postcount=1
 
*Bunny* said:
Hahahahah I was JUST looking at that!!! :freak:
GREAT info in this thread!!!
Awwwww come on now lol, I'm NICE :D
Click to expand...
:lmao:

:insane: is more like it... we're crazy. Friggin' clones I tell ya :verygood:

:D Great bros and broettes in this thread!

Nice as in "Naughty & Spice," yes ;)
 
I'm feeling good this morning! I tried a little HIIT this morning while I was doing my normal 30mins on the eliptical. I only did 3 cycles of intense for 1 min each. Basically I would wait for my heart rate to drop back down to 150bpm before starting another sprint. For the sprints I would increase the level of difficulty and I was running on it at about 8mph. I burned an extra 40 calories by doing it.

Also when I got on the scale this morning I dropped another pound and better yet 0.5% BF. 262.5lbs, 35% BF, 46% water.

Meal plan for today:

Breakfast(20mins post cardio): 10oz Grapefruitjuice, 1can tuna, 1tbspoon soy mayo, 1 medium spinach tortilla

Arrival at work: 10oz green tea

Mid-morning: protein snake (1qt water 1 scoop protein)

Lunch: ham sandwich (3 slices) on whole wheat cranberry bread, sandwich-size bag of grapes, 10oz green tea

Afternoon: banana, granola bar

Dinner: haven't decided yet, maybe 3-4 turkey dogs without the bun and some veggies with Italian dressing
 
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I don't like that diet at all today... seems way low on the calories.

ham meat... most likely loaded with sodium... whole wheat (most of the time no good) whole GRAIN... much better.

Banana and granola bar meal?! wtf!? no good. that's like an all sugar meal... bananas are great potassium, fiber and carb but granola bar... probably all sugar...get some real food, or eat a high protein content bar (30grams + .. 300 cals or so)

here2help said:
How much water do you guys normally mix with 1 scoop (~24g protein) of the protein powder?
Click to expand...
I do 2 scoops and milk if it's a meal replacement cuz I'm out of time or something... approx 16oz of liquid or so... doesn't matter if it's water, whatever you like... it doesn't have any calories.
 
Hmmm, ok. I'll toss the granola bar out of the picture. It's a "whole grain" granola bar (16g whole grain). It has 180cal, 6g fat, 29g carb (11g sugar), and 4g protein. Should I avoid any product with sugar or only a certain amount of sugar?

How about I mix 1qt of soy milk with 2 scoops of protein and have half mid morning and the other half as my afternoon meal?

Yeah, the ham probably has a lot of sodium, but I don't want to waste what's left over in my fridge. I also have sliced turkey, but it's probably just as high in sodium.

I'll have to look out for whole "grain" bread as well.

Thanks again Sarge!
 
I hear ya bro, use what you got left in the fridge! But next time you go buy food make yourself a list from the healthy foods list posted above. Stay away from packaged lunch meats, very high in sodium. Most deli's sell a low sodium brand of turkey and its fresh. I do tuna on whole grain wheat, or maybe a turkey patty, sliced chicken..ect. I would 86 the turkey dogs too!
 
here2help said:
Hmmm, ok. I'll toss the granola bar out of the picture. It's a "whole grain" granola bar (16g whole grain). It has 180cal, 6g fat, 29g carb (11g sugar), and 4g protein. Should I avoid any product with sugar or only a certain amount of sugar?It's not that it's HORRIBLE for you.. you should try to take in protein in every meal, there are better choices.

How about I mix 1qt of soy milk with 2 scoops of protein and have half mid morning and the other half as my afternoon meal?

Yeah, the ham probably has a lot of sodium, but I don't want to waste what's left over in my fridge. I also have sliced turkey, but it's probably just as high in sodium. Is this all prepackaged deli meat? There will be processing to preserve it. You should get some fresh/frozen chicken breasts & bake it. Not that hard... Fresh/unthawed breasts on parchment paper, sprayed with FAT free Extra Virgin Olive Oil Spray, Preheat & bake at 350-375 for 35-40 minutes, check centers to make sure they are not pink... season with Mrs. Dash to taste. I get tenderloins & cook for entire week. You can heat up veggies to for week if you want.


I'll have to look out for whole "grain" bread as well.

Thanks again Sarge!
Click to expand...
See red
 
Yes, it's prepackaged deli meat from Costco. It's the Costco brand, not the generic kind that you find in every grocery store.

I'll definately make those changes and make a new shopping list.

Thanks again everyone!
 
here2help said:
I'm feeling good this morning! I tried a little HIIT this morning while I was doing my normal 30mins on the eliptical. I only did 3 cycles of intense for 1 min each. Basically I would wait for my heart rate to drop back down to 150bpm before starting another sprint. For the sprints I would increase the level of difficulty and I was running on it at about 8mph. I burned an extra 40 calories by doing it.

Also when I got on the scale this morning I dropped another pound and better yet 0.5% BF. 262.5lbs, 35% BF, 46% water.

Meal plan for today:

Breakfast(20mins post cardio): 10oz Grapefruitjuice, 1can tuna, 1tbspoon soy mayo, 1 medium spinach tortilla

Arrival at work: 10oz green tea

Mid-morning: protein snake (1qt water 1 scoop protein)

Lunch: ham sandwich (3 slices) on whole wheat cranberry bread, sandwich-size bag of grapes, 10oz green tea

Afternoon: banana, granola bar

Dinner: haven't decided yet, maybe 3-4 turkey dogs without the bun and some veggies with Italian dressing
Click to expand...
Gotta watch out for things that seem healthy. Turkey dogs/ patties, chicken patties, veggie patties/dogs. They all catch your eye, but there is a lot of fat in for taste & moisture.

I usually drink 500ml milk with 2 scoops protein.
 
Well, I was kinda shocked tonight when I entered everything I ate into Fitday.com. I ended up only having ~1600 calories. What would you guys recommend that I have per day? Remember that I'm 5'9", 262lbs, 35% BF

I was thinking about something like this for Wednesday, what do you think?

diet.JPG
 
here2help said:
Also when I got on the scale this morning I dropped another pound and better yet 0.5% BF. 262.5lbs, 35% BF, 46% water.
Click to expand...

You and I have similar goals, and one thing that is helping me so far is STAYING AWAY from the scale! Let the mirror be your judge.
I weigh myself once every 7 days, and measure once every 14-21 days.


One more thing... (and I haven't read every comment in this thread) would reccomend an AF store stack.

Good luck bud, I hope you get the results you are looking for.

I posted my Diet in a thread named " ? DIET ? " about 15 mins ago, and I am waiting for feedback from the "pros." You may want to take a look at it.
 
here2help said:
Well, I was kinda shocked tonight when I entered everything I ate into Fitday.com. I ended up only having ~1600 calories. What would you guys recommend that I have per day? Remember that I'm 5'9", 262lbs, 35% BF

I was thinking about something like this for Wednesday, what do you think?

diet.JPG
Click to expand...

2500-3000 cal's is what most would recomend!

Though our stats are similar and i shoot for 2000-2200, but thats just me!
 
Ditch all that soy milk... and milk in general.

I find that milk keeps me bloated... when i'm cutting, i don't drink milk. You get your calcium from other foods... don't worry.

In order of Importance:

Lean Beef
Chicken
Veggies (you can eat veggies all day long...)
Olive Oil (you need Healthy fats in there)
Nuts (almonds)
Oats (VERY cheap to buy... no name brand...just make sure the label reads "100% Rolled Oats")
Sweet Potatoes (another great carb source... tastes good too, i just ate one, lol)
 
Hmm, ok I'll cut out the milk. What do you guys use to make the protein shake actually taste decent then? I had one with just the soy protein isolate and water yesterday and it tasted worse than cardboard! The one I made for mid-morning snack today is half water and half milk.
 
Buy flavoured whey powder :) Many choices.

I'm lactose intolerant as well (I guess it depends on how sensative you really are to it though...)... as long as I don't over due it with cheese or whey (made from milk) I'm good to go as normal as they come (well digestively at least, lol).

I'm using ON whey currently - strawberry cuz it's great with my Lactaid milk or juice.

Use up what you have if you HAVE TO... otherwise i'd ditch it and buy some tastier stuff, lol... sounds nasty man.
 
Yeah, it was nasty, but I'm glad I still drank it. I won't be able to get the whey though, unfortunately I'm extremely sensative and I don't like taking the lactaid pills. It's too hit or miss with me. Sometimes they work and sometimes I don't get sick right away, but instead the upset stomach will linger for 3 days just from the 1 meal. I'd rather just cut dairy out completely.

I forgot the whole grain bread that I was going to have with the chicken breast for lunch today, so I'll just be having the plain chicken breast with some mixed veggies and a banana.

Here's how I'm looking so far today and what I have with me at work:

Wake up - nothing to ear, went to the gym and lifted 3-4 sets (under 10 reps each) for lat pull down @ about 120lbs, 3-4 sets row @ about 100lbs, 4 sets quads @ 200lbs (max weight for the machine in my gym, I'll have to start doing 1 leg at a time), 3 sets hamstrings @ about 80lbs, 3 sets barbell cable curls @ 110lbs.

PWO meal: 1 Garden spinach and vegtable tortilla with 1 6oz can tuna, light soy mayo, 10oz grapefruit juice

mid-morning snack: 500ml protein shake (1 scoop protein per 500ml)

lunch: 5oz chicken breast, 2 cups steamed mixed veggies, 1 banana

afternoon snack: 6oz can tuna, 500ml protein shake (a little better than that granola bar I was going to eat yesterday, huh? lol)

That puts me at 1427 cal 22g fat 141g carb 182g protein (51% protein, 35% carb, 14% fat) before I get home for dinner.

Should I have another chicken breast and some mixed veggies for dinner and call it a day?



Side note: I REALLY appreciate all the advice you guys (and gal, Bunny ^_^ ) are giving me. I'm sure my inexperience really shows through and I'm glad I found this site with such helpful people!!
 
You need more cals overall man. ... Yeah, that dinner sounds good... add some olive oil to it for added calories and you should be good. And some sea salt for taste.

No problem... we're glad to help :coffee:

How's your water intake? If your mouth gets dry, drink more.... stay hydrated.
 
sgtslaughter said:
I've never tracked my heart rate, I can only comment on how I feel when doing HIIT... I feel like I've climbed a moutain, lol.

It's hard work...but seems to have worked for me and many others.

I've been known to lay on the ground for a few mintues during HIIT too :evil:

And unless you go have yourself tested on a metabolic level you really don't know how many calories you're burning... 400 may be a good estimate I don't know... just putting that out there too. Your weekly and monthly progress via how you feel and if your clothes are feeling looser will be the ultimate judge :)

Never rely soley on the scale..the scale lies, lol. (water, muscle, fat... the composition of you may change greatly, but your weight may not...)
Click to expand...
i know this is a little old but like sarge said....those machines can be decieving and you don't really know how many cals your burning. the elliptical in my building says i burn about 11cals per minute...just over 300 cals in 30 minutes which i think is pretty accurate... some ellipticals i've been on say i burn like 450cals in 30 minutes...i think that is way off!
 
Please forgive my direct questioning, but how is adding more fat/calories from fat good for a diet if I'm not starving from having 1600-1800 cal per day? Would having another meal of protein be better than more fat?

Yeah, I'm not sure how accurate the eliptical is, but it has me enter my body weight at the beginning and constantly monitors my heart rate through the grips on the handles.
 
sgtslaughter said:
How's your water intake? If your mouth gets dry, drink more.... stay hydrated.
Click to expand...

Hmm, it looks like I'm only getting about half a gallon per day. How the hell do you drink so much water and still have room to eat meals???
 
sarge eats and drinks for fuel not for taste! unless it's a cheat meal then he'll have 4 slices of pizza and some ice cream!
 
here2help said:
Please forgive my direct questioning, but how is adding more fat/calories from fat good for a diet if I'm not starving from having 1600-1800 cal per day? Would having another meal of protein be better than more fat?
Yeah, I'm not sure how accurate the eliptical is, but it has me enter my body weight at the beginning and constantly monitors my heart rate through the grips on the handles.
Click to expand...
I'm not saying eat 1 cup of lard.

just a table spoon of Extra virgin olive oil on your chicken :)

It is not accurate at all if you do not enter more information than you weight... even when some have you enter your age and height, peoples metabolisms and chemical balances aren't exactly the same... just use it for a gauge of how hard the machine thinks you worked.
 
Gotcha, I'll have to do that. I just went to the store and got some sea salt as well as some peanuts and pistachios to increase my fat/calories a little while still having protein in them.

Thx for the tip on the exercise machines too.
 
No prob.

Just fair warning... those pistachios can be addictive :evil:

lol... some advice: sometimes it's better to measure out your serving size you're going to eat instead of sitting down with a bag.
 
sgtslaughter said:
No prob.

Just fair warning... those pistachios can be addictive :evil:

lol... some advice: sometimes it's better to measure out your serving size you're going to eat instead of sitting down with a bag.
Click to expand...

Dam sarge, not you tell me lol...gawd dam sunday football :mix:
 
sgtslaughter said:
No prob.

Just fair warning... those pistachios can be addictive :evil:

lol... some advice: sometimes it's better to measure out your serving size you're going to eat instead of sitting down with a bag.
Click to expand...

Yeah, <looks at gut>, no need to warn me about that one, lol. I probably won't have any tonight and I'll measure them out and put them in bags to take with me to work.

I never though being healthy was SO MUCH WORK!!! Then again, if it wasn't, everyone would be in shape.
 
I never though being healthy was SO MUCH WORK!!!
Click to expand...

Not is it only a lot of work, its fuggin expensive to eat right lol. You should see the look on the cashier's face after i roll up to the check stand with 1.5 carts of groceries and $400 later tell her it'll be lucky if it lasts over a week!! :worried:
 
Yeah, lol, I spent $100 2 weeks ago getting food that I thought was good for me and then at the advice of everyone here I've spent $200 in the last 3 days buying more stuff, lol.
 
Whatever's best for your schedule right now will give you results.

Dang... that's like a mini hotel gym.

I don't know where to start with that, lol... start a thread in the Weightlifting forum with that post.
 
Scale this morning said I lost another half pound.

Did 5 min warm up on the treadmill and then lifted
Bench: 5 sets of 6-7 reps, varied starting with 80-130lbs
Incline bench: 5 sets of 6-7 reps, 30-70lbs
Tricep pull down: 5 sets of 6-7 reps, 70-150lbs
Shrugs: 4 sets of 6-10 reps, 100-170lbs

While doing the shrugs at 150, I decided to see if I could curl that and was surprised that I could. When I was working out biceps yesterday I only went up to 110, I guess that means that I wasn't really putting max effort in yesterday. I need to make sure that I keep my intensity up while lifting.


Macro for today: 1899 cal 45g fat 165g carb 221g protein

I don't really know how to fit more calories into my diet than that without exploding my stomach. Maybe I should have another portein shake at night with my dinner to drink instead of water or do you think 1900cal and 221g protein is enough for where I'm at and my goals?
 
Well, I feel good and bad this morning. I feel bad because I skipped my workout, I only got 7hrs of sleep and was miserable when I woke up. I'll make it up tomorrow.

The good feeling is because today is the first day that I actually noticed a difference in the mirror. My face definately looked thinner to me this morning as well as my pants were a lot looser.

On top of that, I think I might just go ahead and splurge with the gym membership thing. I found one that's about 15mins away and has a great price right now for memberships.
 
here2help said:
Well, I feel good and bad this morning. I feel bad because I skipped my workout, I only got 7hrs of sleep and was miserable when I woke up. I'll make it up tomorrow.

The good feeling is because today is the first day that I actually noticed a difference in the mirror. My face definately looked thinner to me this morning as well as my pants were a lot looser.

On top of that, I think I might just go ahead and splurge with the gym membership thing. I found one that's about 15mins away and has a great price right now for memberships.
Click to expand...
WOOHOO!!!!!!!!!!!!
See, all THOSE people will get to see first hand your transformation... such a great thing ... You have MUCH to look forward to... :) Have a great weekend! THINK HEALHTY!!!
 
Thanks for the support everyone. This definately will be a life-chaning experience. I want to be good this weekend. I didn't like gaining back half of what I lost last weekend, lol.
 
here2help said:
Thanks for the support everyone. This definately will be a life-chaning experience. I want to be good this weekend. I didn't like gaining back half of what I lost last weekend, lol.
Click to expand...

And good this weekend I was...lost another half pound. I'm also going to be joining a gym here within the next week.

What do you guys think about continuing with my 30mins of cardio 5x a week and lifting 3x per week on top of that?
 
here2help said:
And good this weekend I was...lost another half pound. I'm also going to be joining a gym here within the next week.

What do you guys think about continuing with my 30mins of cardio 5x a week and lifting 3x per week on top of that?
Click to expand...
nice job!

Sounds good :coffee:
 
here2help said:
And good this weekend I was...lost another half pound. I'm also going to be joining a gym here within the next week.

What do you guys think about continuing with my 30mins of cardio 5x a week and lifting 3x per week on top of that?
Click to expand...

just make sure your gettin in enough cals doing that much cardio....
 
jpt said:
just make sure your gettin in enough cals doing that much cardio....
Click to expand...

I'm trying, but am still finding it hard to eat that much. It makes me wonder how I got so fat sometimes, lol. I only had 1500 cals each day this weekend. The past 6 days my weight hasn't gone down all that much either. I was my lowest on Sat, 261.5, but I still have a hard time eating 2000-2500cal because while trying to drink 1gal+ of water each day, my stomach is packed.

I honestly don't mind losing a little muscle (just not *too* much), I just want to get rid of this damn whale blubber as fast as possible.
 
here2help said:
I'm trying, but am still finding it hard to eat that much. It makes me wonder how I got so fat sometimes, lol. I only had 1500 cals each day this weekend. The past 6 days my weight hasn't gone down all that much either. I was my lowest on Sat, 261.5, but I still have a hard time eating 2000-2500cal because while trying to drink 1gal+ of water each day, my stomach is packed.

I honestly don't mind losing a little muscle (just not *too* much), I just want to get rid of this damn whale blubber as fast as possible.
Click to expand...
IMO that is NOT enough, you will not see any progress with fat b/c your body will munch on the muscle 1st, THEN the fat.

Weigh yourself 1-2 x a week, same day, same time, early am/empty... that's it.

Almonds & Walnuts are good healthy snacks to help get cals up. If you cannot EAT have an Meal Replacement Shake to get SOMETHING in...
 
here2help said:
This is pretty much what I've been having during the week days. How can I improve? If the image looks blurry, please sure that the pic is maximized or right-click and save it to your comp and then look at it: http://myscreamer.com/Misc/diet3.JPG
Click to expand...
Well 1900 is different/better than 1500... try Adding 2 oz walnuts to that will bump the cals approx.:
cals 380 fat 38 carbs 8 pro 8
 
*Bunny* said:
IMO that is NOT enough, you will not see any progress with fat b/c your body will munch on the muscle 1st, THEN the fat.

Weigh yourself 1-2 x a week, same day, same time, early am/empty... that's it.

Almonds & Walnuts are good healthy snacks to help get cals up. If you cannot EAT have an Meal Replacement Shake to get SOMETHING in...
Click to expand...
yes...have a shake...throw some flax oil in there...or oats..or anpb....or a banana etc. easy way to get in like 600 cals...i usually have a PWO shake consisting of 2 scoops of whey, 3/4 cup of oats, and a banana. about 600 cals
 
Thanks guys, I'll have to add those in also. I just ordered some more protein from ProteinFactory, so that should help. I'll also stop weighing myself everyday. I think it's driving me nuts, hehe :worried: . I'll weight myself on Monday morning and Sat morning. That way I can track my progress for the week and also find out how bad/good I was over the weekend.

I'm also going to be making my first trip to the gym tonight! It will be my first time there in about 3.5 years, lol.
 
here2help said:
Thanks guys, I'll have to add those in also. I just ordered some more protein from ProteinFactory, so that should help. I'll also stop weighing myself everyday. I think it's driving me nuts, hehe. I'll weight myself on Monday morning and Sat morning. That way I can track my progress for the week and also find out how bad/good I was over the weekend.
Click to expand...
do NOT weigh yourself after a cheat UNLESS you are doing an experiment to see how much water you can drop in 3-4 days... it will mindph*ck you like NO other until you can get AWAY from the scale # defining YOU...
 
Unfortunately I don't think I'll be able to get away from that mindset until I start seeing some serious (50+lbs gone) results. :worried:
 
here2help said:
Unfortunately I don't think I'll be able to get away from that mindset until I start seeing some serious (50+lbs gone) results. :worried:
Click to expand...
I speak from experience.. I am telling you what I've learned BUT you have to go through it to know 1st hand so by all means, do it...just do NOT cry when you see a # you are unhappy with. :)
 
Sorry to hear that man! I was 14 when my parents divorced after 24 years of marriage. It was nasty and planted the seed of depression in me which led to me trying to do some very bad stuff as well as the weight gain that I'm still trying to deal with.
 
here2help said:
Sorry to hear that man! I was 14 when my parents divorced after 24 years of marriage. It was nasty and planted the seed of depression in me which led to me trying to do some very bad stuff as well as the weight gain that I'm still trying to deal with.
Click to expand...

No, i'm not getting divorced! Shit, my wife wouldnt let me off the hook that easy lol! I ment i've seen it happen is all! Sorry to hear about your parents and the effect it had on you. I was to the point with my wife a year ago where i had papers drawn and was about to do it. But i thought of my son, and the fact that lots of men give up on a marriage when it gets tuff. Takes a real man to put in the effort and make one work. I figure if that dosnt work, i can always have her wacked :evil: ~
 
OMG my legs are absolutely trashed this morning!!! I could barely walk up my stairs last night and this morning it proved equally as difficult, so I skipped my morning cardio. I'll see how I'm doing tonight and will either make it up or just go tomorrow morning.

Sooo.....I got my gym membership last night :qt: I decided to do the first 3 lifts from the 5x5 program that everyone here seems to be doing.

Squats - was doing up to 200, besides my legs being useless today, the back of my neck is VERY sore where the bar was. I even had a towel between the bar and my shoulders. Any advise for next time?

Bench - all the benches were taken unfortunately and I was too stupid enough to realize that I could have used the same thing for squats and bench. When I can back to it, somebody else was using it also so I instead used a machine for benches instead. The machine was kinda weird though, I was able to lift 230 on it but I know I'm nowhere near that. On the machine at my apt complex I can only do 130. I'll have to make sure I wait for an open bench next time.

Barbell row - This lift felt kinda weird to do, I had never done it before. I basically found a lone barbell that was on a 3ft stand and put the weights on it and then just lifted it off and used it in the air. I think I was doing up to 135 on it but can do more next time, my back doesn't feel sore at all.
 
that soreness doesn't = great for you

although, alot of people welcome that feeling of "I was worked real good" . It just means your legs aren't conditioned to handle a lot of work yet :)

Morning cardio would have been a great idea to speed up the recovery of your legs... LIGHT cardio, i mean a SLOW walk for 20 or 30 minutes.... get the blood moving and lactic acid out.

keep using the towel until you build up some trapezious meat (the diamond shaped muscle that is most of your visible your upper back).

bench, yeah definetly get back in there to use a regular bench. And keep your elbows in (your elbows will rub into your body/lats on the way down)... if you start benching like that it'll save your shoulders from alot of pain and possibly injury later on.

Row sounds good... that's a good and hefty row :evil: I sense alot of pulling potential!

i'll find you links to proper form vids so you can review them... form = utmost importance

P.S. Great job getting in the Gym!!! That's a huge step!
 
sgtslaughter said:
that soreness doesn't = great for you

although, alot of people welcome that feeling of "I was worked real good" . It just means your legs aren't conditioned to handle a lot of work yet :)

Morning cardio would have been a great idea to speed up the recovery of your legs... LIGHT cardio, i mean a SLOW walk for 20 or 30 minutes.... get the blood moving and lactic acid out.
Click to expand...

Damn, ok. I'll definately do some tonight then and make sure I don't skip that again.
sgtslaughter said:
i'll find you links to proper form vids so you can review them... form = utmost importance
Click to expand...

I have this link: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

It's been pretty helpful although I haven't been able to find a few things on it. My squat form was starting to suffer a little when I got further on into the sets. Maybe next time I'll go a little lighter and concentrate more on perfect form. I tried to go down past parellel, but in order to do so I have to take a wider stance than shoulder width other wise my blubber belly gets crushed against my quads.
 
Make sure you get down the form 1st and foremost, like sarge said. I do a warm up rep or two with just the bar to make sure my form is rite. Then stack on the weights, but dont go nuts right away. I've been doing lower weight higher reps for the past month and my body is just now starting to get adjusted~
 
Maffiosa said:
Make sure you get down the form 1st and foremost, like sarge said. I do a warm up rep or two with just the bar to make sure my form is rite. Then stack on the weights, but dont go nuts right away.
Click to expand...
^^ definetly beneficial to use a couple warm up sets just to get in the "groove" of reping out proper form.

GREAT SITE: http://www.aceathlete.com/hatch/video.htm

click on the back squat.

A little more than shoulder width is perfect, pretend your trying to sit on your balls, lol... as BiggT explained it to me.... Ass To Floor (ATF) Squating.

you posted a nice video link... that'll work :)
 
here2help said:
Wow, that kid is f-ing strong!! Yeah....uhhh....my form wasn't quite that good, lol
Click to expand...
yeah he is... i have no clue how much those weight though. could be 100 lbs each plate. or 15lb bumper plates, lol.

ATF Squating is much easier than "trying" to reach paralel, IMO... once you get it, all you do it control it on the way down and the weight transfers to your hips and drive it up.
 
Cool, thanks for the tip. At the end of the video the coach says that it's 360lbs, so they're standard 45lb plates.

I'm planning on heading back to the gym tomorrow after work. Should I follow the lift plan in the 5x5 and do Squat again but this time incline press and dead lift? If my quads/hams still burn like today should I lift anyway?
 
here2help said:
Cool, thanks for the tip. At the end of the video the coach says that it's 360lbs, so they're standard 45lb plates.
I'm planning on heading back to the gym tomorrow after work. Should I follow the lift plan in the 5x5 and do Squat again but this time incline press and dead lift? If my quads/hams still burn like today should I lift anyway?
Click to expand...
oh ok cool, lol...yeah, i have no audio on the pc here :(

Sounds good. Squat again, keep it light though Day 2 would be light squat day.

Since your just feeling it out and getting acclimated to the lifts I'd say give it a week or 2 and then when your comfortable... go in and find your maxes. Keep adding weight til you can no longer get 3-8 reps (the spread sheet will calculate out your 5 rep max from those numbers).

Incline press OR Military Press OR Push Press ... you can pick one of those and stick with it.

Deadlifts, yes...review form, practice keep it light to moderate while your feeling all these out... don't wanna get hurt on the first try.

Your legs will take a few weeks (maybe 4 since your new, everyone's diff. though) to get used to it... after then, your legs won't get sore :)
 
sgtslaughter said:
the spread sheet will calculate out your 5 rep max from those numbers
Click to expand...

Do you have a direct link to the spreadsheet? I read through the program and kept hearing it talk about it being in the table of contents but I never found it.
 
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