VWGTI's Log

[vwgti]

These logs seem like a good way to keep accountable, so here it goes:

Stats:
6'0"
287lbs
25.2% BF (72.9 lbs of fat)

Suppliments:
Cellmass
NO Explode
Nitrix
CLA
Omega fatty Acids
1 TU
Lipoburn
Ephedra
Men's Multivitamin


Goal:
- Lose at least 64lbs of fat in 12 months
- Increase muscle size

08.21.06

Water with all meals:
Meal One:
- Oatmeal
- Coffee

Meal Two -
- 1 Chicken breast
- 1/2 cup whole grain rice

Meal Three:
- 1 Can Tuna Fish
- 2 Slices Pumpernickel bread

Workout:
10 Min Eliptical
Flat Bench Press (3 sets of 12)
Incline Bench Flys (3 sets of 12)
Preacher Curls (3 sets of 12)
Lat Pulldown (3 sets of 12)
Tri Extensions (3 sets of 12)

Meal Four:
- EAS Protien Shake

Meal Five:
- 1 Chicken Breast
- 1 Caesar Salad

Meal Six:
- 2 tbs of ANPB

 

[scorpiogirl]

Welcome, vw!

 

[poysyn]

what is the calorie breakdown on that diet? Seems like cals might be a bit low for a man your size..

 

[SgtSlaughter]

what is the calorie breakdown on that diet? Seems like cals might be a bit low for a man your size..

^^^ agreed... until we see the macros (total protein, carb, fat, ect) and total calories I think you're not eating enough at all.

Remember the cleaner the food is... usually the less calories it has so you can eat more (excluding fats, cuz a jar of ANPB will put you over the top with calories)

Welcome aboard V-dub

 

[jpt]

i would lose the ceaser dressing....that is all fat!

also make sure you include protein with every meal....meal 1 is coffee and oatmeal....throw in about 10 eggwhites and that will set you straight.

what does yout workout spilt look like?

and like those guys said...not sure your eating enough...you prob need at least 2600 cals a day to cut with....and thats on the low side i think. sareg just posted a great link about bmr a few posts ago...take a gander..

good luck and welcome!

 

[vwgti]

Water with all meals:
Meal One:
- Oatmeal 160 Cal; 4g Protien; 2g fat; 33g Carb; 3g Fiber
- Coffee 3.5 Cal; .7g Carbs; .2g Protien

Meal Two -
- 1 Chicken breast 222 Cal; 41g protien; 4.8g fat
- 1/2 cup whole grain rice 205 cal; 4.3g protien; .4g fat; .6g fiber

Meal Three:
- 1 Can Tuna Fish 98 cal; 21g protien; .7g fat
- 2 Slices Pumpernickel bread 65 cal; 12g carbs; 2g protien; .8g fat; 1.7g fiber

Workout:
10 Min Eliptical
Flat Bench Press (3 sets of 12)
Incline Bench Flys (3 sets of 12)
Preacher Curls (3 sets of 12)
Lat Pulldown (3 sets of 12)
Tri Extensions (3 sets of 12)

Meal Four:
- EAS Protien Shake 280 Cal; 24g carb; 42g protien; 3g fat; 3g fiber

Meal Five:
- 1 Chicken Breast 222 Cal; 41g protien; 4.8g fat
- 1 Caesar Salad 167 cal; 6g carb; 5.4g protien; 13g fat; 2g fiber

Meal Six:
- 2 tbs of ANPB 188 cal; 6g carb; 8g protien; 16g fa; 2g fiber

Calories: 1610.5
Carb: 81.7g
Protien: 168.7g
Fat: 45.5g
Fiber: 12.3g

The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode.

 

[SgtSlaughter]

Calories: 1610.5
Carb: 81.7g
Protien: 168.7g
Fat: 45.5g
Fiber: 12.3g

The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode.

ok, well... you'll adjust over time, it took me a few months to get used to it... now i can't stop eating, lol.

.. you need more calories, definetly.

AHHH... how about this...

Put Extra Virgin Olive Oil on all your chicken... maybe even the tuna if you want. Healthy fats are good

 

[vwgti]

ok, well... you'll adjust over time, it took me a few months to get used to it... now i can't stop eating, lol.

.. you need more calories, definetly.

AHHH... how about this...

Put Extra Virgin Olive Oil on all your chicken... maybe even the tuna if you want. Healthy fats are good

How many more Calories will that give me?

 

[SgtSlaughter]

How many more Calories will that give me?

depends on how much you use

(generic Olive Oil

2 tablespoons

calories: 239
fat: 27

 

[jpt]

here...look at this sample diet....daily cals are about 2300.....which for you i think is on the low side....but take a look and modify

Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder
Calories Carbs Protein Fat
399 49 g 33 g 12 g

Meal 2
1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed
Calories Carbs Protein Fat
420 34 g 32 g 8 g

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds
Grainy mustard to taste
Calories Carbs Protein Fat
350 45 g 34 g 10 g

Meal 4 - Tuna Burger
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange
Calories Carbs Protein Fat
395 45 g 40 g 7 g

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 6
9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear
Calories Carbs Protein Fat
374 30 g 45 g 9 g


Day 2

Meal 1
1 whole grain English muffin
1 egg yolk + 3 egg whites
1 grapefruit
Calories Carbs Protein Fat
310 49 g 21 g 16 g

Meal 2
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 21 g 9 g

Meal 4
2 apples
1 tbsp natural peanut butter
1 cup nonfat milk
1 scoop protein powder
Calories Carbs Protein Fat
390 38 g 36 g 12 g

Meal 5
Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 tbsp guacamole
Calories Carbs Protein Fat
348 34 g 33 g 9 g

Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
410 41 g 40 g 10 g


Day 3

Meal 1
9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple
Calories Carbs Protein Fat
385 42 g 40 g 6 g

Meal 2
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
330 24 g 27 g 14 g

Meal 3
1/2 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop protein
Calories Carbs Protein Fat
375 35 g 29 g 9 g

Meal 4
1 whole wheat tortilla
1/4 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots
Calories Carbs Protein Fat
342 40 g 27 g 5 g

Meal 5
3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk
Calories Carbs Protein Fat
399 42 g 34 g 9 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
2 tbsp wheat germ
1/2 oz almonds
Calories Carbs Protein Fat
390 38 g 38 g 9 g




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Day 4


Meal 1
1 cup cottage cheese
1 cup blueberries
1 tsp flax oil and cinnamon to taste
Blend all ingredients and refrigerate overnight (should be pudding-like consistency)
Calories Carbs Protein Fat
363 26 g 28 g 5 g

Meal 2
Post-workout shake (PWO, one idea)
2 cups nonfat chocolate milk
Calories Carbs Protein Fat
316 52 g 16 g 0 g

Meal 3
1 orange
1 apple
1/2 oz almonds
1 cup vanilla yogurt
Calories Carbs Protein Fat
326 62 g 16 g 8 g

Meal 4
1 can tuna, in spring water
1/2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Calories Carbs Protein Fat
448 42 g 53 g 7 g

Meal 5 - Stuffed Pepper
1 whole red pepper or orange pepper
3 oz 96% lean red meat
1 cup cooked barley
1/2 cup sauteed mushrooms
1/2 cup spaghetti sauce
Cook red meat, add sauteed mushrooms and sauce
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes
Calories Carbs Protein Fat
410 55 g 25 g 10 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g


Day 5

Meal 1
1/2 cup Wheatena (measured after cooking)
1 apple
1 cup nonfat cottage cheese
1 oz walnuts
Calories Carbs Protein Fat
400 35 g 30 g 15 g

Meal 2
2 slices whole grain bread
1/2 banana
1 tbsp natural peanut butter
1 1/2 scoop protein powder
Calories Carbs Protein Fat
389 39 g 38 g 9 g

Meal 3
1 egg yolk + 6 egg whites
1 cup broccoli florets
1/2 cup mixed bell peppers
2 pears
Calories Carbs Protein Fat
382 55 g 26 g 5 g

Meal 4
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 5
4 oz ground turkey breast burger
1 cup carrot sticks
1/2 cup cooked quinoa
1 cup nonfat milk
Calories Carbs Protein Fat
427 54 g 37 g 7 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
1 tbsp ground flax seed
Calories Carbs Protein Fat
370 43 g 32 g 8 g



Day 6

Meal 1
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 2
8 whites
2 cups spinach & 1 clove garlic
1 cup yellow squash
1 whole grapefruit
1 apple
Calories Carbs Protein Fat
300 50 g 32 g 2 g

Meal 3
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1 scoop protein powder
Calories Carbs Protein Fat
350 44 g 28 g 7 g

Meal 4
3 oz canned salmon
1/2 cup cooked barley
1 tsp balsamic vinaigrette
1/2 cup nonfat cottage cheese
Calories Carbs Protein Fat
330 26 g 33 g 10 g

Meal 5
3 oz grilled pork chops
1 med baked sweet potato
1 cup steam broccoli
1 medium orange
Calories Carbs Protein Fat
379 45 g 28 g 9 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g



Day 7
Meal 1
1/2 cup rolled oats
1/2 banana
2 egg yolks + 6 egg whites
Calories Carbs Protein Fat
407 39 g 37 g 13 g

Meal 2
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 4
2 apples
1 oz walnuts
1 1/2 scoop protein powder
Calories Carbs Protein Fat
435 42 g 34 g 14 g

Meal 5
3 oz grilled salmon
1/4 cup brown rice, cooked
2 cups steamed Swiss chard
Calories Carbs Protein Fat
340 25 g 22 g 13 g

Meal 6
1 cup non fat cottage cheese
1/2 oz toasted almonds
1 cup cherry tomatoes, basil leaves, balsamic vinegar (mix all ingredients together and eat)
Calories Carbs Protein Fat
300 17 g 32 g 7 g

 

[vwgti]

jpt - good info thanks!

 

[jpt]

no problem.....also check out bodybuilding.com... (i copied and pasted it from there)

 

[*Bunny*]

ok, well... you'll adjust over time, it took me a few months to get used to it... now i can't stop eating, lol.

.. you need more calories, definetly.

AHHH... how about this...

Put Extra Virgin Olive Oil on all your chicken... maybe even the tuna if you want. Healthy fats are good

Agreed ...
Welcome to logging VW

If i had a penny for everyone I heard say this ..."The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode." ...

I'd have $10.00 ... Just kidding, you get the idea ...

"How can I lose weight with MORE FOOD?"
"How can I possibly eat more?"

Trust me, you can, will, and should if you want your body to respond better

Good luck to you.

 

[vwgti]

what does yout workout spilt look like?

I usually work out every other day.
One day cardio and upper body, next work out day will be cardio and lower body, but abs are done on both days.

I either decide in the morning or when I get to the gym what specific exercises I will do for wither upper or lower body.
2 mainstays are always leg presses and dumbell presses.

Any suggestions would be welcome!

 

[vwgti]

Agreed ...
Welcome to logging VW

If i had a penny for everyone I heard say this ..."The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode." ...

I'd have $10.00 ... Just kidding, you get the idea ...

"How can I lose weight with MORE FOOD?"
"How can I possibly eat more?"

Trust me, you can, will, and should if you want your body to respond better

Good luck to you.

Thanks *Bunny* I'll try to eat more, but if I explode I expect you to put me back together

 

[jpt]

you may want to look at sarge's log.....a traditional 5x5 program. also look at some of the stickies in that forum. i know for me....i'll never do a traditional bodybuilding type of routine again chest/tri's etc etc.......take a look at my log....you might wanna try something like that as well.

 

[vwgti]

WOO HOOO - got me an avatar.....GO WINGS....well when the season starts again.....

 

[vwgti]

According to the BMR calc it looks like I need to consume about 2200 calories per month to loose 5 lbs per month, so I will look into getting some more calories into my diet so that I don't crash and so that this is something that I can live with.

 

[*Bunny*]

Thanks *Bunny* I'll try to eat more, but if I explode I expect you to put me back together

I'll glue you back together with my All Natural Peanut Butter The consistancy in that muck should make you stick together just fine.

 

[scorpiogirl]

OK, just to put this in prospective for you.....I'm 128 lbs and up until last week I was doing a "mini bulk" at around 1700 cal a day - 40/30/30 (protien higher if I could get it up). I'm now CUTTING on 1300-1400 cal a day - macros still the same.

Yah, you need some FOOD!!!! 1600 cal for a guy is way too low. jpt - good meal post!

 

[vwgti]

OK, just to put this in prospective for you.....I'm 128 lbs and up until last week I was doing a "mini bulk" at around 1700 cal a day - 40/30/30 (protien higher if I could get it up). I'm now CUTTING on 1300-1400 cal a day - macros still the same.

Yah, you need some FOOD!!!! 1600 cal for a guy is way too low. jpt - good meal post!

I don't think I would be alive at 128lbs, skin and bones for me would be 175lbs...lol.

I have actually been eating like this and lifting for 2 weeks and have gained 5lbs...That has never happened to me before, but I guess it is ok, my pants aren't any tighter...the goal is to make my pants fall off.....

 

[jpt]

mirrors not scales are your friend....go by how you look and feel...not by the scale.

if you gained 5lbs but it's a lean 5lbs then that is good...if you look slimmer in the mirror but the scale doesn't reflect the change....screw it! progress should be viewed through taking pics of yourself regularly and by looking in the mirror.

 

[vwgti]

I went platinum......

 

[SgtSlaughter]

I went platinum......

they all do at some point

Now you can see our Signatures too, WOOHOO! lol

yes..JPT ...hit nail on head. Mirror, Clothes, Feelings are how you should gauge your progress...not scale weight during a diet, because you will probably gain some muscle ...muscle is heavy.

 

[*Bunny*]

they all do at some point

Now you can see our Signatures too, WOOHOO! lol

yes..JPT ...hit nail on head. Mirror, Clothes, Feelings are how you should gauge your progress...not scale weight during a diet, because you will probably gain some muscle ...muscle is heavy.

Agreed.

I was going to type up something about measuring progress, then realized my girl Sassy posted this:

http://www.elitefitness.com/forum/showpost.php?p=6535580&postcount=12

Good read.

 

[vwgti]

I decided to thow in another protien shake before my workout

 

[vwgti]

ok the gym was busy today so the workout got modified:
10 min eliptical
3 sets flat bench
3 sets lat pulldown
3 sets leg press

All to failure, so I thought it was ok....will go earlier tomorrow when it is not so busy...

 

[vwgti]

changed my last meal a little
made curry chicken
punjabi chole
long grain rice
Water

 

[*Bunny*]

changed my last meal a little
made curry chicken
punjabi chole
long grain rice
Water

Unless you are training in the evening, you may want to reconsider a complex carb before bed. PWO is fine, but Protein & fat is usually more common with the idea you want to trick your body into thinking it's still 'munching' on something while you sleep (i.e. fat).

I know some people also like a casein protein (slow digesting) in the evening.

Everyone is different of course, but just a little food for thought.

 

[vwgti]

Unless you are training in the evening, you may want to reconsider a complex carb before bed. PWO is fine, but Protein & fat is usually more common with the idea you want to trick your body into thinking it's still 'munching' on something while you sleep (i.e. fat).

I know some people also like a casein protein (slow digesting) in the evening.

Everyone is different of course, but just a little food for thought.

*Bunny* - I do train in the evening usually around 7PM.....

 

[*Bunny*]

*Bunny* - I do train in the evening usually around 7PM.....

K

Go V-dub

 

[vwgti]

Meal 1
Water
Grapefruit Juice
2tbs ANPB
Oatmeal
Coffee
461.6 cal
69g carb
18.3g Protien
15.3g Fat
7.2g fiber

Meal 2
Curry Chicken
Long Grain Rice
Water
427.7 cal
31.1g Carb
53.9g Protien
8.2g fat
1.6g Fiber


Meal 3
3tbs ANPB
Grapes
10 baby carrots
284.6 cal
30.4g carb
25g protien
21.8g fat
5.7g fiber

Meal 4
Protien Shake
280 Cal
24g carb
42g protien
3g fat
3g fiber


Meal 5
?

Meal 6
?

Totals so far:
1453.9 Cal
139.2g protien
154.5g Carb
48.3g fat
17.5g Fiber

 

[SgtSlaughter]

Meal 1
Water
Grapefruit Juice
2tbs ANPB
Oatmeal
Coffee
461.6 cal
18.3g Protien
15.3g Fat
7.2g fiber

Oatmeal...but no carbs??

they make no carb oatmeal lol

I know the juice and ANPB has like 7 carbs in it... keepin' u on your toes.

 

[vwgti]

Oatmeal...but no carbs??

they make no carb oatmeal lol

I know the juice and ANPB has like 7 carbs in it... keepin' u on your toes.

You are right I missed one of my lines.....that is about 12 carbs total....
I will edit my previous post

 

[SgtSlaughter]

You are right I missed one of my lines.....that is about 12 carbs total....
I will edit my previous post

whaaaaaaaaaaat??

12 grams of carbs... total??

I KNOW 1/2 cup of most oats is about 40 grams of carbs... plus the Juice u had?

Somethings fishy.

 

[vwgti]

whaaaaaaaaaaat??

12 grams of carbs... total??

I KNOW 1/2 cup of most oats is about 40 grams of carbs... plus the Juice u had?

Somethings fishy.

Edit again....I am out of it today.....

 

[SgtSlaughter]

Edit again....I am out of it today.....

Are you sure that includes the Juice?

Now... should I go on to checking your other meals

 

[vwgti]

Are you sure that includes the Juice?

Now... should I go on to checking your other meals

edit again....should be right now...found a better site to look up nutritional info.....

also where are you getting your nutritional information at, the site I am using is not very easy to use.

 

[*Bunny*]

edit again....should be right now...found a better site to look up nutritional info.....

also where are you getting your nutritional information at, the site I am using is not very easy to use.

B/C I already know what he will say, www.fitday.com or the back of the label

You can pay for www.calorieking.com, fit day is free.

 

[vwgti]

I found a 3x5 that looks like it will work for me LINK

The only thing I am worried about is the Power Clean as I have never done one before.

 

[vwgti]

B/C I already know what he will say, www.fitday.com or the back of the label

You can pay for www.calorieking.com, fit day is free.

Using fit day here it is (and it was very easy to use):

Meal 1
Water
Grapefruit Juice
2tbs ANPB
Oatmeal
Coffee
Cals Fat Carb Prot
460 19 61 15

Meal 2
Curry Chicken
Long Grain Rice
Water
Cals Fat Carb Prot
576 16 45 59


Meal 3
3tbs ANPB
Grapes
10 baby carrots
Cals Fat Carb Prot
432 26 45 14
24+
Meal 4
Protien Shake
Cals Fat Carb Prot
280 3 24 42


Meal 5
Romaine Salad w/oil & balsamic vinegar
Cals Fat Carb Prot
70 7 2 0

Meal 6
Protien Shake
Cals Fat Carb Prot
280 3 24 42

Totals so far:
2098 Cal
172g Protien
201g Carb
74g Fat

 

[vwgti]

Went to the gym tonight:

Flat Bench Dumbell
12x35 each hand
10x45 each hand
10x45 each hand

Tri Extensions
3 sets 8 plates on cybex machine

Leg press
15x10 plates on cybex
10x14 plates on cybex
10x14 plates on cybex

Dead Lift
10x45

This is the 1st time I have done a dead lift and wanted to get my form down...man these are harder than I thought...
My legs burned....and my lower back felt tight...
My knee felt pretty good, I will see tomorrow and gauge what I will do from there.

 

[vwgti]

I added some chicken to my salad to have protien with it...so that ups my cal and protien a little bit.....

 

[vwgti]

Meal 1:
Oatmeal
Water

Meal 2:
3 tbs ANPB
Carrots

Meal 3:
Tuna Fish Sandwich (pumpernickle bread)
1 cup chicken

Meal 4:
Protien Shake

Meal 5:
?

Meal 6:
?

 

[vwgti]

No training today...my off day.

 

[vwgti]

OK guys here is the deal...I am fat and I know it.

My goal is to go from fat to fit, it is just one small letter change, but that letter means a change in my lifestyle.
What does this mean that I am going to be changing? First of all it will be the foods I eat; no more junk...I am going to eat clean. I know that I can do it and have been doing it for the past 2 weeks. Does this mean that I can not have a cheat day, of course not, but it does mean that the cheat day will not be every other day.
I know that you all will help keep me accountable with this and you already have, ahem...sarge, and I thank you in advance for it.
I am also working out regularly. I signed a long term contract to my local gym, so I have no excuse, and it continually comes out of the checking account, so that will always be a reminder. I want to find a routine that is good for my body, one that works my whole body in unison, not just iso exercises. Dead lifts, Squats, Power Cleans, Bench Press etc. I want these to be the cores of my routine along with cardio.
One of my goals is to be able to run the Chicago Marathon in under 4 hours, I know...bodybuilding and marathon running are totally different and train totally differently, but I feel if I weightlift and train cardio I will be able to achieve this goal.
Will it be easy? NO!
Do I want it....YES!
Will it hurt? YES!
Will I want to quit? Probably!
Will I make it though the mental frustration, pain and anguish? Only time will tell, but I want time to show me that YES I can do it.

I am sick of being the FAT guy.
I am sick of not being able to find clothes that fit (47in waist)
I am sick of not having energy. (this has not been the case for the past week though - lifting and a clean diet have given me energy)

I am ready to work and strive and struggle until I reach my goals.
I am ready for the pain.
I am ready for the triumph.

I know that it will be a slow process, but I am ready for the commitment.
All of you that have posted on my threads are fit bodybuilders; I appreciate your comments and help.
I hope you realize that this is a life change that I want.
I may go slow, but I am ready to learn.

 

[SgtSlaughter]

Way to be

You CAN... that's all there is to it... everyday is a new day...

 

[vwgti]

Meal 1:
Protien Shake
Oatmeal
Natural Grapefruit juice
Green tea

Meal 2:
Tuna Fish Sandwich (whole wheat whole grain bread)
3 tbs ANPB
Carrots

Meal 3:
Turkey Sandwich (whole grain bread)

Meal 4:
Protien Shake

Workout:
3x5 deadlifts
3x5 seated rows
3x5 incline bench

Meal 5:
Protien Shake

Meal 6:
Probably Grilled Chicken
long grain rice

 

[vwgti]

I will also be doing cardio with the workout tonight.

Any thoughts on if I should do the cardio before or after the weights...

 

[SgtSlaughter]

I will also be doing cardio with the workout tonight.

Any thoughts on if I should do the cardio before or after the weights...

what kind of cardio you doing?

If it's just cardio for the sake of doing cardio and not Sprints, or anything crazy... do it after.

I'd reccomend when you build up your anerobic compacity over the next few months to start doing sprints twice a week.

 

[vwgti]

what kind of cardio you doing?

If it's just cardio for the sake of doing cardio and not Sprints, or anything crazy... do it after.

I'd reccomend when you build up your anerobic compacity over the next few months to start doing sprints twice a week.

yeah just straight cardio...was thinking 15 min eliptical 10 min bike...

when I start doing sprints what do you recommend.

 

[SgtSlaughter]

yeah just straight cardio...was thinking 15 min eliptical 10 min bike...

when I start doing sprints what do you recommend.

Sounds good...whatever works, get the cardio in.

If get bored easily like myself... i hop from machine to machine..

Arch trainer, treadmill, bike... I alternate them...varying times depending on how much i'm devoting to cardio... and varying intensity depending on if i'm trying to really kill myself or not, lol.

We'll talk about that when it's time.

 

[jpt]

great attitude bro!! you can do it!! workouts looks pretty good...diet looks ok...i'd maybe substitute some chicken breast or tuna instead of eating all that anpb. are you eating that much anpb to get in the cals? if so use olive oil when you cook the chicken or something...just my 2c

 

[vwgti]

great attitude bro!! you can do it!! workouts looks pretty good...diet looks ok...i'd maybe substitute some chicken breast or tuna instead of eating all that anpb. are you eating that much anpb to get in the cals? if so use olive oil when you cook the chicken or something...just my 2c

Yeah trying to get in the cals is tough.....I do cook with olive oil.....

 

[vwgti]

Meal 1:
Oatmeal

Meal 2-6:
Not planned

Going on vacation today for the weekend.
Will still try to eat as clean as possible and hit the gym at the hotel........

 

[vwgti]

I am out of it today - not a very well planned morning....

No breakfast
Lunch will be Chicken breast
then a turkey sandwich
then a protien shake
then workout
then another protien shake
then ???

 

[jpt]

no breakfast?!?!?!

come on bro....your better then that!

 

[vwgti]

no breakfast?!?!?!

come on bro....your better then that!

yeah I know....breakfast ended up being almonds and green tea....I was planning on having oatmeal, but I forgot to bring it to work.....I will plan better for tomorrow.

 

[jpt]

well, at least you had something to eat...almonds is a good choice on the run

 

[vwgti]

Meal1:
Oatmeal
Green tea

Meal 2:
Chicken Breast
Carrots

Meal 3:
Protien Shake

Meal 4:
Turkey Sandwich

Meal 5:
Chicken Breast
Salad

Meal 6:
Protien Shake

 

[SgtSlaughter]

Meal1:
Oatmeal
Green tea

Meal 2:
Chicken Breast
Carrots

Meal 3:
Protien Shake

Meal 4:
Turkey Sandwich

Meal 5:
Chicken Breast
Salad

Meal 6:
Protien Shake

meal 1 needs a main protein source (eggs)

Chicken meals... add olive oil for healthy fats.

What's on the turkey sandwich?

meal 6 before bed... have some ANPB.

Post up quantities and macronutrient breakdowns... you're in the DIET forum... detail it up

BTW: You can edit your previous post so you don't have to type it again (or copy/paste it in a new post)

 

[vwgti]

meal 1 needs a main protein source (eggs)

Chicken meals... add olive oil for healthy fats.

What's on the turkey sandwich?

meal 6 before bed... have some ANPB.

Post up quantities and macronutrient breakdowns... you're in the DIET forum... detail it up

BTW: You can edit your previous post so you don't have to type it again (or copy/paste it in a new post)

Turkey sandwich has whole grain bread, lettuce, tomatoes, mustard


Meal1:
Oatmeal
153 cal
2g fat
31g carb
4g protien
Green tea

Meal 2:
Chicken Breast
220 cal
5g fat
41g Protien
Carrots
38 cal
8 carb


Meal 3:
Protien Shake
290 Cal
3g fat
22g carb
42g protien

Meal 4:
Turkey Sandwich

Meal 5:
Chicken Breast
220 cal
5g fat
41g Protien
Salad
126 cal
15g carb
14g fat

Meal 6:
Protien Shake
290 Cal
3g fat
22g carb
42g protien

 

[vwgti]

Meal 1:
3 egg whites
3 egg beaters
Grapefruit Juice

Meal 2:
Protien Shake

Meal 3:
Chicken Breast
Egg noodles

Meal 4:
Protien Shake

Workout

Meal 5:
Protien Shake

Meal 6:
Chicken Breast
Egg noodles

1999 Cal
31g Fat
136g Carb
217g Protien

 

[vwgti]

Meal 1:
oatmeal
3 egg whites 2 egg beaters
Coffee

Meal 2:
Protien Shake

Meal 3:
Turkey Sandwich on Whole Grain Bread

Meal 4:
Protien Shake

Workout

Meal 5:
Salmon

Meal 6:
Protien Shake


The mirror tells me that I am loosing weight and my clothes tell me I am loosing weight.....

 

[SgtSlaughter]

The mirror tells me that I am loosing weight and my clothes tell me I am loosing weight.....

That's what it's all about.

 

[*Bunny*]

Nice job with getting the meals down vw