Project X - Lose Weight! [Archive]

TDC57

02.03.2009, 07:22 PM

I'm In.. :intello:
I’m 6’1”, weighing in at 228 :oops:, target weight is 195 :yipi: or losing enough to fit in 34" :yes: jeans loosely (high school) shape.. :wink:

Basic measurements; :whistle:
Arms 15”
Chest 44”
Waist 38”
Legs 24”

Targeted food intake goals :whistle:
• 322 grams of Carbs
• 242 grams of Proteins
• 108 grams of fats

As Proteins are the basic building block of muscle development, I’ll need to use supplements to get more than 200 grams per day. I’ll be using Isopure punch, it contains 40g of protein per 20 fl oz and if needed I’ll add muscletech shake in for an additional 45 grams of protein!.. so I can get 125+ grams of protein from outside sources leaving 120+ grams from daily food intake.

ALSO NOTE!!! High protein requires lots of water! :yes: so you don’t damage your kidneys!!:oh: It’s recommend that you drink at least 80ozs of water each day!..(Just so you know!!)… :angel:

(Extremely helpful information)
Here is a calculator to find out what your ideal wait is / should be.. (Per this I’m 26 lbs over weight!).. fat ass… LOL…
http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html

Here is your daily Calories calculator (figure out how much you need per day)
http://www.shapefit.com/dailycalorie-calc.html

Here is your % of how much (Carbohydrates, Proteins and FATs) you need each day calculator.
http://www.shapefit.com/zone-calculator.html

TDC57

02.03.2009, 07:39 PM

Here is an example Training Log for your review!.

http://i264.photobucket.com/albums/ii195/TDC57/traininglog02-02-09.jpg

Here are 5 pages that will help you keep track of your daily food consumption.

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-09.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-091.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-092.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-093.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-094.jpg

MetalMan

02.03.2009, 08:06 PM

Man don't I feel special... Apparently 170-175lbs (my weight) is considered underweight by at least 10lbs for 6' 3" (my height), for my "small" body frame.

So while some of you may be losing weight, I will be gaining weight - in muscle. I've been going to the gym at least twice a week for the past few weeks, gaining strength. This has been in conjunction with biking or running, about once-twice a week.

I just stepped off my scale, which showed 172lbs. It's an old-ish spring (non-digital) scale so it might not be all that accurate, but I can continue using it for its precision. My goal is 185lbs, which is a gain of 10-15lbs in muscle.

Arct1k

02.03.2009, 08:19 PM

6' @ 217lbs 38" trousers - aiming for 187lbs and those 34" jeans in my closest!

AP Alex

02.03.2009, 08:47 PM

5' 10" @ 258 lbs. 39" waist, arms 17.5", chest 50", legs 26"

Target weight is 220lbs. and waist of 34". My dad is paying my wife off to get weight off me. The last time he did this I competed in a weightlifting contest at 195lbs. coming down from 260lbs. It gets harder as I get older.

Best Lifts: Bench Press 425, Squat 680, and Deadlift 500.

Plus, I've picked RC's over weights!

Metallover

02.03.2009, 10:25 PM

Can we do this to gain weight? I'm 5' 7", 130 pounds. My goal is 135 before summer rolls around. I am lifting about 3 times a week. I just learned how to do the hang clean today, and it really feels good after you do it. I need to meet my goal by the summer because when that rolls around I'll start cross country and I'll probably lose 10 pounds like I did last summer.:neutral:

My best lifts - pullups - 21... ... thats it.:lol:

My chest at my tits is 36" and at my naval flexing is 29". Those are all I really care about and I want to get those up a couple inches.

BJE

02.03.2009, 10:29 PM

What's_nitro?

02.03.2009, 10:34 PM

Brad- 5'10'' 165 lbs. doesn't sound bad at all.... You may just want to work toward converting the weight into muscle, instead of losing it all together. Basically just keep an eye on your daily carb intake, and bump up your protein intake. That way your body has to burn the fat in order to build the muscle. :yes:

Edit: Oh yeah, I'm at 5' 11.5'' & 185 lbs. I'd like to lose about 10 lbs. The 34''s are gettin' a bit tight... Eating is my second hobby, so my plan is to eat less- that's about it. :mdr:

Edit edit: OK, maybe a few sit-ups...

Metallover

02.03.2009, 10:36 PM

Im almost 16 years old, 5' 10'' and about 165 lbs. I want to lose some weight but I cant motivate myself to stick with any workout plan. I have a treadmill and weight machine at home but I have no idea where to start. I would like to lose 15-20 lbs by the summer. Does anyone have any ideas?

-Brad
Especially at your age, running is a great thing to do. Join Cross country. Chances are you'll meet a lot of great people and they'll be a lot of people you know there too. I can pretty much garuntee you you'll lose at least 10 pounds. Of course, that is in the fall, but you can get a nice pair of shoes, start running now, and join cross country this fall. Work your way up and run 3-4 miles 6 days a week and you wont beleive what it'll do for you.

Also, eat god foods. Eat a balanced diet, not too many salty foods, fast foods, or general junk food. Get some fruits and veggies. I like to eat at least a can of green beans, a can of corn, a few bannanas, and orange, lots of grapes, and a couple apples every week. I also eat whatever is at school. Two fruits or vegetables come with a meal. (i.e. a cup of corn and a bannana) Drink a lot of water too...

BJE

02.03.2009, 10:49 PM

Especially at your age, running is a great thing to do. Join Cross country. Chances are you'll meet a lot of great people and they'll be a lot of people you know there too. I can pretty much garuntee you you'll lose at least 10 pounds. Of course, that is in the fall, but you can get a nice pair of shoes, start running now, and join cross country this fall. Work your way up and run 3-4 miles 6 days a week and you wont beleive what it'll do for you.

Also, eat god foods. Eat a balanced diet, not too many salty foods, fast foods, or general junk food. Get some fruits and veggies. I like to eat at least a can of green beans, a can of corn, a few bannanas, and orange, lots of grapes, and a couple apples every week. I also eat whatever is at school. Two fruits or vegetables come with a meal. (i.e. a cup of corn and a bannana) Drink a lot of water too...

Thanks for the quick reply Metallover

I did cross country last year as a freshman and didn't like it that much. I enjoyed the running part, but what I didn't like was that it took so much of my time. When I did baseball during the spring/summer, we had to lift and I enjoyed that. However, that was in our schools weight room with good equipment. At home, I have a weight machine and dumbells, but I dont think they are as effective as free weights. We also have a treadmil, but I dont like running on that either, it is too boring. Maybe when the weather gets nicer (its anywhere from -20 to 30 now), I will start running again and during the summer I'll get a membership to a gym or something.

In the mean time, I'll watch what I eat and that stuff, but does anyone have any ideas for what I could do until the weather is nicer?

Thanks
-Brad

What's_nitro?

02.03.2009, 10:51 PM

In the mean time, I'll watch what I eat and that stuff, but does anyone have any ideas for what I could do until the weather is nicer?

Thanks
-Brad

Jumping-jacks..... :neutral:

YogyBrushless

02.04.2009, 04:58 AM

hey guys i need some motivation i seem to have run out! i was at 286lb 4 years ago then i went down to 209lb doing exercise and dieting. now i gained weight again and i`m at 242lb wearing size 40" jeans and cant get myself to go back to the gym i need to go down to at least 200lb. by life style changed but i think my body got used to it. i don't drink any carbonated drinks at all, i rarely use white sugar, i eat only whole wheat bread, dont smoke, don't drink, don't eat desert. but the thing is my body doesn't burn enough on its own i need exercise........seems like i know what i need to do but i need the motivation.

AP Alex

02.04.2009, 07:03 AM

For those of you wanting to add weight, in the gym low reps heavier weight and for food quality carbs (stay away from refined sugar as much as possible) and up the protein. You also need plenty of water.
For those of you wanting to lose, and it hurts me to say this. We have to do more cadio. Weights alone will not get it done.
For motivation, my wife has hung the 195lb pictures all over the house. Especially in the pantry.
This is a cold woman. She would probably take the RCs if she ever left, but things are great!!

skellyo

02.04.2009, 07:49 AM

Count me in too guys. I'm 6'1" 230lbs. Pants size is between 36-38" depending on the brand/style.

I'm out of town on travel with my boss and I just hit the gym yesterday for the first time in quite a while. Seeing my 51yo boss do multiple sets and reps of dumbbell chest presses with 100lb dumbbells gave me a bit more motivation.

Metallover

02.04.2009, 08:11 AM

if anyone is starting out running or anything with losing weight, get a friend and do it with them too. Even if they don't share common goals, you can hall each other on.

I don't knowif it's particularly healthy, but just not eating or drinking much for a day will lose ya 5 pounds. You'll gainat least half of that back. This is what the wrestlers do. One cuts from 113 to 105 to wrestle in the 103 spot. He doesn't eat for about three days,,,

TDC57

02.04.2009, 11:46 AM

For all of the overweight people out there here is something you really should consider!!

http://www.healthproductsinstitute.com/default.aspx

After years of eating everything we do it’s said that you can have as much as 20-30lbs of gunk in your body. This gunk will never be removed by dieting, cleansing is the only way to remove it!.. (Think about it)

Also I know it hard / sucks but moving forward you should really cut out all (fast food!) this well help in a big way..

Start with a foundation and build from there..

Understand / know what your ideal weight for your body type!
http://www.healthcentral.com/diet-ex...-3146-143.html

Understand / know what your ideal daily intake of (carbs, fat and protein)
http://www.shapefit.com/dailycalorie-calc.html / http://www.shapefit.com/zone-calculator.html

Set your goals and stick with it! Start of small (obtainable goals) for each day / week!. Nothing is going to happen overnight or ever the first few weeks!.. But you will soon notice around week three that you starting to feel better, have more energy and yes those pants are getting looser!..

TDC57

02.04.2009, 11:52 AM

Ok so here are all contestants so far.. Weight loss team!. :yipi:
• Arct1K
• Lincpimp
• Hoovhartid
• AP Alex
• BJE
• What’s_Nitro
• YogyBrushless
• Skellyo
• Kulangflow
• TDC57

Here are all of the contestants so far of the muscle gaining team!. (all the young pups!) :lol:
• MetalMan
• Metallover

Now each team needs a captain!.:whistle:. Someone who will oversee the weekly progress and publicly (bitchout the no shows) :intello: this is called Accountability!!!! The team captain will also be reasonable to posting the progress as well, this is called (giving acknowledgement) :angel:

If nobody wants to do this for the weight loss team I’ll do it!, :neutral:

Strength building team needs to pick there own captain and come up with there own way of dealing with it!..

Personally I don’t want to mix the too.. This thread is for weight loss!. So MetalMan and Metallover should probably start your own thread!..

I suggest that we (weight loss team) start this Friday!:yes: and post our results next Friday!. :yipi: personally I’ve been on my on program for the last few weeks but others are just starting off..

What do think team?? :neutral:

Is starting and posting next Friday doable ??
Who is going to take charge and oversee it??

Accountability!!!!
Here’s the best way I know to do this!.. We’ll need to post once a week (I suggest every Friday!) we post what / how we did that week for the group review and comments… nothing to elaborate. How much exercise we accomplished, weigh your self’s before and after each week post results.

Example of weekly posting: something simple like this!..
Week 1.
Got in 45min of cardio (stationary bike) on Tuesday & Thursday
Lifted for 30 minuets Monday, Tuesday, Thursday & Friday
Weighed in at 224 on Saturday weigh out at 221 on Friday.
Lost 3 lbs for the week.
No fast food, watched my calorie intake and took my multivitamins.

Arct1k

02.04.2009, 02:08 PM

Can brian set us up with one of those web docs for tracking?

bruce750i

02.04.2009, 06:41 PM

Here is some motivation for us big guys. http://i300.photobucket.com/albums/nn11/Bruce750i/strange/honey-honey-demotivational-poster-1.jpg

YogyBrushless

02.05.2009, 04:05 AM

mistercrash

02.05.2009, 10:41 AM

I started too early, more than one year ago I weighed 258 and was starting to feel a little tight in 40" waist pants. I now hover between 195/198 pounds and wear 34" waist pants. Good luck guys, it's well worth it, loosing weight makes you feel better, younger, more energetic.

TDC57

02.05.2009, 07:39 PM

guys this is gona be good, i think some of that motivation is coming back! i say we get the ball rolling on the friday posting even if we dont loose anything by next friday (13th Feb) at least the system is in place. i`m totally in. but i might have a glitch because of time difference i`m in +3 GMT so probably my post will be seen by saturday morning for u guys.

Shaun i suggest in the weekly posting we weigh on every friday and the post will be "i was last week ???LB and this week i`m ???lb" instead of "Weighed in at 224 on Saturday weigh out at 221 on Friday."

Yogy

Works for me!.. I’ll post this week results on Friday night!.. it been tough but I’m sticking with it!..

I started too early, more than one year ago I weighed 258 and was starting to feel a little tight in 40" waist pants. I now hover between 195/198 pounds and wear 34" waist pants. Good luck guys, it's well worth it, loosing weight makes you feel better, younger, more energetic.

THAT’S OUTSTANDING!! Congrads of achieving your goals.. it only helps the rest of know that they are achievable and worth the hard work and effort!.. Way cool…

FireWire79

02.05.2009, 08:34 PM

I want in. Team Weight Loss FTW!!!

My current weight 178. Target goal 165 or less. I know its not much, buy I already eat healthy and I exercise. Cardio. Cardio. Cardio. Bike and run. Bike and Run. Yuck, I hate it.

AP Alex

02.06.2009, 08:58 AM

I had a head start on you guys as I started this thing two weeks ago. I was 258lbs. and his morning I weighted in at 246lbs. How have the rest of you done this week? Remember, no twinkies!!!!!! I cool trying to do this things as a group. RC-Monster fit club??????

Arct1k

02.06.2009, 10:33 AM

217 -> 215lbs - But really watching what I'm eating.

What's_nitro?

02.06.2009, 11:48 AM

Ok so I said I weighed 185... In truth it was my "last known weight", but I got on the scale this morning and I was....178.4?? Now, I know I didn't lose almost 8 pounds in less that 3 days, so I think I started at 180 and not 185. I want to let you know I've been torturing myself with this "eat less" thing.... One bowl of cereal insted of 2-3, 2-4 Eggos instead os 4-8, and I've been skipping the PB&J whenever I'm bored. :smile: I've also been bringing my lunch to work. I would usually go to Subway, so not really unhealthy, but it was getting expensive. I bring a Lean Pocket for breakfast and Progresso Light and a soda for lunch. Along with the LP I go to GNC and get a Rockstar energy drink. So there's my plan to lose some extra pounds and save money at the same time! I did do a set of 20 crunches last night, and it still hurts... :rofl:

BrianG

02.06.2009, 12:09 PM

mistercrash

02.06.2009, 12:13 PM

Loosing weight is a long process. You have to commit to a new way of feeding yourself. It's not a temporary fix. I went for up to 2 weeks without loosing a single pound. It's like the body looses some weight and then stops for a few days, then you start loosing again. I call them "plateaus", the body seems to react to the weight loss and suddenly stops, like it's assessing what's going on before it lets more pounds shed :yipi: I came to accept the fact that there are days, even weeks that the weight just stays stationary. At first I found it discouraging, but now I see it as weight loss is very nice, but when it stops for a while it doesn't mean the battle is over, the fact of the matter is, the weight is not going up which is also a very good thing.
Weigh yourself at the same time each day, try to keep track of what you're eating during the day, if you have a craving for something one day, don't fight it. Indulge in a small quantity, most of the times your mind just wants the taste of it, not the quantity. Drink lots of water, smaller meals but don't starve yourself, have small healthy snacks between meals. Eating often in small quantities keeps your metabolism going which helps shed the weight. Eat lots of fiber rich foods, vegetables and fruits. Leanest meats you can find like turkey, fish is great. If you can't live without red meat then eat it by all means. Just get the leanest cuts you can find and whatever meat serving you were having before, cut it in half. You can fill up on vegetables and fruits. Eat slow if time permits. No snacks before bedtime, stop eating 1.5 to 2 hours before going to bed.
I'm going on and on here :smile:
It will be hard at times but if you stick to it long enough, it just becomes second nature and you come to a point where you don't even think about it. You'll start going for the apple instead of the chocolate bar without even knowing. That is when you will know that the battle is over. You can do it at any age, I started at 42. I am now in my mid 44 and I feel absolutely fantastic. With a little training, I could do Bow Flex commercials :rofl: Well maybe not. I'm at the point now that I actually crave that apple, a bowl of fresh fruit is an ultimate treat for me now.
OK I gotta stop :rofl:

kulangflow

02.06.2009, 12:54 PM

I guess I haven't officially entered myself in this thread til now.

Here are my current specs:
-5'10.5"
-205 lbs as of 8am this morning
-Target weight: 185 lbs
-Target daily calories: 2500
-I treadmilled for 40 min this morning along with 20 bar-push-ups, 40 crunchies, 18 total pull-ups using different arm positions (with lots of breaks between reps)

Hips - 42.75"
Belly - 41.5"
Waistline - 41"
Chest - 41.25" unflexed
Chest - 43.25" flexed
Neck - 16"
Quad - 25.5"
Calf - 16.25"
Bicep - 15.25"
Forearm - 12.5"

This is going to be really interesting to see what all changes now that I'm exercising and paying attention to what I eat. I know my wife is excited about it. :lol:

YogyBrushless

02.06.2009, 01:50 PM

Week 0 Posting

Today at 8:30am i weighed at 246.5lb
Target weight 200lb
my eating habbits are good except for the occasional food fest
will start speed walking this week

untill next week guys :D
Yogy

Metallover

02.06.2009, 04:44 PM

I just got home from school and skipped lifting today because I lifted yesterday and I'm pretty sore still. Lifiting accomplishments this week are 8 reps at 105 hang clean and 6 very wide pullups.

My weight might not be too accurate because a good portion of the change will depend on how much I eat and when I eat. I will try to consistantly weigh myself when I get home from whatever and before I eat on friday. Here are my results:

130-131.5

30" naval, 35" chest

Last time I measured by chest wrong so the measurements above are my new base measurements.

Good luck to all!:yipi:

TDC57

02.06.2009, 08:04 PM

Monday
Weight trained for 45 minuets (back and traps)
Jogged on the treadmill for 30 minuets
Tuesday
Weight trained for 45 minutes (shoulders and chest)
No cardio
Wednesday
30 minuets on the stair master
Thursday
Weight trained for 40 minuets (arms and triceps)
30 minutes on the stationary bike
Friday
Swam for 40 minuets (free, butterfly, breast and back)
Saturday
OFF
Sunday
OFF

Side note..
No fast food, consuming about 1,500 – 2000 cal a day with around 220 grams of protein no booze (booth week) the no booze thing is killing ME!!! :diablo: :lol:
Sweated like a stuffed pig during cardio / soaked every shirt I had on.. :yes:
End results =:whistle: 221 Lbs / Still a fat ass and a little sore!.. :lol::lol:

Recap in the last 2+ weeks I’ve lost a total of 6 pounds (not to bad!) no great but it’s still a positive loss…:yipi:

NEXT!...

azjc

02.06.2009, 10:33 PM

Ugg. I'm such a hog. I'm 5' 10.5". Started out at ~310 about 2 years ago :oh:. Went down to ~225 :yipi:, but have been steadily increasing and now am about 260 :no:.

I kinda carry my weight everywhere (not just in the gut or whatever) so I look fairly "even", but still substantially overweight. Muscle mass is pretty good so that helps, but not nearly enough. Being over 35 years old doesn't make things any easier (slower metabolism).

Of course, the good diet/excercise thing works, but just sucks. Not so much the exercise, but the eating part. I have too much of a sweet tooth! :cry: I don't eat breakfast (I know that's bad) because it makes me feel nauseous. I usually eat something like a 6" Subway sub (and those damn cookies) along with diet coke. I know soda is bad, but at least it's diet. Suppers and late night snacks is what gets me. My g/f is an awesome cook (:cry: and :yipi: at the same time) and I go to bed so late (~2AM) that I usually get a hankering for something sweet (I know that's really bad). Dieting sure does work, but I can't find a plan that doesn't make me feel like I'm missing out.

just a couple of things

sometimes it doesnt seem like this happens but when you gain or lose weight you do it evenly through your body and not a certain part of your body gets it first you just notice it more .

the reason you dont want to eat breakfast is that you eat too late at night, I try not to eat withthin 4 hrs of going to sleep and the first thing I want to do when I wake up is to eat. try to eat as much fiber as you can, 1 gram of fiber cancels out 1 gram of carbs, DRINK LOTS OF WATER it helps to increase your metabalism

Dieting as more mental than physical....I will be serious during the week and than pick a day on the weekend when you can treat yourself a little this will help you get through things...kinda like the carrot in front of the horse. One thing about a sweet tooth is its rough in the beginning but usually after 2 weeks you will get over it and you wont need it as much...I like to call it junk food rehab.....:lol:

rootar

02.07.2009, 01:57 AM

well ive been on track for over a year now on gaining weight, when i started college i weighed 145puonds and at 6 feet tall i was very slim with a runners body, over the past year and couple months (well you have to take 3 months out that threw me off when i hurt my back real bad) i have bumped up to 178 pounds now and im really gaining alot of weight right now over the past month i went from 165 to 178 almost over night, i run 3 days a week (4 mile loop each time) 3 days a week i do 500 reps on the ab-coaster (100 left 100 right and 300 staright) and do a full upper bodyworkout on our total gym (the chuck norris gym thing). anyways its been a year and im finally seeing the benfits.... i still get tired from my back hurting but other than that id say im solid....

my diet over the year consisted of me eating close to 7 full meals a day....on an average day i would get up at 6am and eat 2-3 bowls of special K or another wheat grain ceral, usually with a piece of toast or one poptart, then when i first got to school at 8am id eat a sausage bicuit or two with grape jelly with a propel water, at 10am id eat a sandwhich and little debbie honey bun, at noon id eat a bowl of soap (chicken or tomatoe) with a sandwhich and crackers usually with 2 can dr peppers, at 2pm i would eat my last sandwhich and maybe a couple crackers, when i would get home at 430 i would grab half a quesadilla (bacon and cheese) and eat that, later about 8-9 i would eat supper which is usually chicken breast, pasta, pizza , or more soup...... then before i hit the sack i always grab a big glass of milk ..................only problem is this is gonna be a horrible problem to break myself of after im at the weight im looking for. (195 and still wearing a 32 in the waist)

rootar

02.07.2009, 08:23 AM

i was curious so i maesured my chest (around nipps) and its 43 inches right now, my waist an inch below my belly button is 32.25 inches. my thighs are 25.5 inches (thats at 6 inches below my hip). my arms are only 15.5 inches

i know i should be working on my arms more but i dont want them to just get big, i do tons of reps for endurance with them (hard work racing mx for 15-20 minutes) so i guess thats why my arms are small.

im about to have to start wearing L t-shirts because all my mediums are bluging at my chest, which is so cool because i was always the little skinny kid in school....

sjcrss

02.07.2009, 10:02 AM

Im in here is my info
6' , weight 220#, target weight 190-195, I want to lose about 25 lbs, and this week i lost 1 lb so far

azjc

02.08.2009, 12:53 AM

I am 6 ft 4 in and go from 285-295 lbs depending on my eating habits, when I am in shape I weigh 260lbs.... when I see that a large frame guy at my height you should weigh no more than 220 lbs I just shake my head. In my defense I am one of the types that weigh more than what it looks. I have a friend who does weigh around 215 and is about 6ft 3in and we look about the same weight (when I weigh 260) I havnt been to the gym in about a yr

AP Alex

02.13.2009, 09:30 AM

Weighted in at 241 this morning. Five more pounds down.

kulangflow

02.13.2009, 09:45 AM

(from 2/6/2009)
-205 lbs as of 8am this morning
-Target weight: 185 lbs
-Target daily calories: 2500
-I treadmilled for 40 min this morning along with 20 bar-push-ups, 40 crunchies, 18 total pull-ups using different arm positions (with lots of breaks between reps)

Update (2/13/2009):

-205 lbs as of 8am this morning
-Monday & Thursday: treadmilled for 40 min along with 30 bar-push-ups, 40 crunchies, 18 total pull-ups using different arm positions (with lots of breaks between reps)
-Tuesday & last Saturday: played full-court basketball for 90 minutes

I haven't specifically counted calories, but I've made a conscious effort to only eat one serving per meal and to not eat junk food at night.

Yesterday's treadmilling was much more vigorous than my usual routine:

0-5 min: slowly warm up to 5.0 mph
5-10 min: 5.0 mph, 1.5 incline
10-15 min: 5.5 mph, 1.5 incline
15-20 min: 6.0 mph, 1.5 incline
20-25 min: 6.5 mph, 1.5 incline
25-30 min: 7.0 mph, 1.5 incline
30-35 min: 6.0 mph, 4.0 incline
35-40 min: slowly drop down, min by min, to a stop

It doesn’t look like much on paper, but it kicked my butt royally.

skellyo

02.13.2009, 09:58 AM

Yesterday's treadmilling was much more vigorous than my usual routine:

0-5 min: slowly warm up to 5.0 mph
5-10 min: 5.0 mph, 1.5 incline
10-15 min: 5.5 mph, 1.5 incline
15-20 min: 6.0 mph, 1.5 incline
20-25 min: 6.5 mph, 1.5 incline
25-30 min: 7.0 mph, 1.5 incline
30-35 min: 6.0 mph, 4.0 incline
35-40 min: slowly drop down, min by min, to a stop

You may want to look into interval training if you're up for it.
http://www.mayoclinic.com/health/interval-training/SM00110

It's really a much better way to burn calories than a constant rate of running. Granted, it's not for everyone, but I find it much more exciting than running at an almost constant pace.

azjc

02.13.2009, 09:59 AM

Update (2/13/2009):

-205 lbs as of 8am this morning
-Monday & Thursday: treadmilled for 40 min along with 30 bar-push-ups, 40 crunchies, 18 total pull-ups using different arm positions (with lots of breaks between reps)
-Tuesday & last Saturday: played full-court basketball for 90 minutes

I haven't specifically counted calories, but I've made a conscious effort to only eat one serving per meal and to not eat junk food at night.

Yesterday's treadmilling was much more vigorous than my usual routine:

0-5 min: slowly warm up to 5.0 mph
5-10 min: 5.0 mph, 1.5 incline
10-15 min: 5.5 mph, 1.5 incline
15-20 min: 6.0 mph, 1.5 incline
20-25 min: 6.5 mph, 1.5 incline
25-30 min: 7.0 mph, 1.5 incline
30-35 min: 6.0 mph, 4.0 incline
35-40 min: slowly drop down, min by min, to a stop

It doesn’t look like much on paper, but it kicked my butt royally.

if you stay away from processed foods and stay with more natural foods( meats, fruits, vegatables)....you wont have to watch your calories, I have been taking a powder mix from GNC that is very high in antioxidants its supposed to have the equivilant of 13 servings of fruits and vegtables of antioxidants in a single serving its called "Superfoods Supreme"

skellyo

02.13.2009, 10:03 AM

I weighed in this morning at the same as last Friday, 232. I haven't been consistent with working out this week and only hit the treadmill twice this week for 16min sessions of interval training. I've also found out that running at 10mph on the treadmill in my bonus room makes the dishes downstairs shake and scares my daughter.

My sessions on the treadmill:

Saturday:
16mins
1.28mi
155cals

Tuesday:
16mins
1.30mi
158cals

Each of those sessions includes at least 4 minutes of walking at a >4mph pace, so I'm running pretty hard for most of the session to cover that distance. I try and challenge myself each time I get on the treadmill to do more in the same amount of time. Once I get to the point that I feel like 16mins isn't hurting me enough, I'll start bumping up the time. Now I just need to make sure I stick with getting on the treadmill more often (shooting for evey other day).

lincpimp

02.13.2009, 10:32 AM

Ugg. I'm such a hog. I'm 5' 10.5". Started out at ~310 about 2 years ago :oh:. Went down to ~225 :yipi:, but have been steadily increasing and now am about 260 :no:.

I kinda carry my weight everywhere (not just in the gut or whatever) so I look fairly "even", but still substantially overweight. Muscle mass is pretty good so that helps, but not nearly enough. Being over 35 years old doesn't make things any easier (slower metabolism).

Of course, the good diet/excercise thing works, but just sucks. Not so much the exercise, but the eating part. I have too much of a sweet tooth! :cry: I don't eat breakfast (I know that's bad) because it makes me feel nauseous. I usually eat something like a 6" Subway sub (and those damn cookies) along with diet coke. I know soda is bad, but at least it's diet. Suppers and late night snacks is what gets me. My g/f is an awesome cook (:cry: and :yipi: at the same time) and I go to bed so late (~2AM) that I usually get a hankering for something sweet (I know that's really bad). Dieting sure does work, but I can't find a plan that doesn't make me feel like I'm missing out.

Hey Brian, you sound just like me. I am about the same height/weight. I have a sweet tooth (although I have lost it a bit in last few years), and my wife is an excellent cook. When we got together I was about 190, now I am back up a 275 (personal best). And I understand about "those damn cookies". I am close to 30, and I would prefer to be in better shape when I do get there.

I am trying to get back into my "diet" and exercise program. First week is getting close to the end, and I have not done as well as I want. Maybe week 2 will treat me better... My goal is 10lbs a month, pretty ambitious, but I have a crusie to go on in late august, so I would like to actually fit on the boat.

Metallover

02.13.2009, 10:41 AM

Starting: 130
Last week: 131.5
This morning ; 129.....

I really didn't lift much this week. Mon-Tue we had early release from school and the weightroom wasn't opened. Wednesday I slacked off, but I lifted hard yesterday. The weather is starting to get warmer so I will start to get back in the jogging routine... about 30mins of running at a time, at least 4 days a week.

The good thing about jogging is that the layer of fat on my stomach goes away and them my 6-pack should start showin :yipi:

TDC57

02.13.2009, 12:14 PM

Monday
Weight trained for 45 minuets (shoulders and chest)
Jogged on the treadmill for 30 minuets
Tuesday
traveled (nothing) :no:
Wednesday
traveled (nothing) :no:
Thursday
Weight trained for 60 minuets (free, butterfly, breast and back)
15 minutes on the stationary bike
Friday
Weight trained for 45 minuets (Arm, tri’s)
Saturday
swimming for 30 minuets
Sunday
OFF

Side note..
Had some fast food, consuming about 2000 – 3000 cal a day with around 220 grams of protein Mon, thurs, Friday I also had some drinks last weekend (4-5) srewdrivers :whip:

Verry little Cardo.. :no:

End results = 224 Lbs / FRICK!! i gained 3 lbs from last week..:diablo:

Plan in doing much better next week... :yes:

NEXT!...

Metallover

02.13.2009, 12:18 PM

Dont get discouraged! Keep it up! You'll see results next week!:yes:

I bet you feel like you're in better shape now because of all training you've been doing. Everyone keep it up!:yipi:

YogyBrushless

02.13.2009, 12:23 PM

Week 1 :

i weighed in this morning 248lb last week was 246.5
my diet was ok but i didnt manage to squeeze in any exercise
so i actually gained weight this week :neutral:
this is my life with very low metabolism only dieting doent work
i hope i can do better this week. :mdr:

keep on posting guys i need motivation :yipi:

kulangflow

02.13.2009, 02:51 PM

What do you guys recommend for a home gym? My brother likes his Bowflex, but I was curious if any of you could recommend a set-up as well.

BTW, skellyo and azjc, thanks for the tips!

Metallover

02.13.2009, 02:54 PM

I think it will be cheaper and you will get better results if you can get a gym membership with a friend. Find a friend that wants to lift or run with you. I personally think that's aobut the best thing you can do. However I'm young and I wouldn't know how it works with older people...:neutral:

Keep up the good work everybody!!:party::yipi::yipi:

kulangflow

02.13.2009, 03:43 PM

I think it will be cheaper and you will get better results if you can get a gym membership with a friend. Find a friend that wants to lift or run with you.
Only two problems:

1) I don't have any friends that live near me.
2) The gym is so far away that I'd never actually go. I work from home so I pretty much never leave the house. :lol:

This thread is great, btw. It's cool to see other people in similar situations.

AP Alex

02.13.2009, 04:17 PM

We need to turn this in to some kind of contest since we are all so competitive. It would be extra motivation for me. I still have not talked myself into starting cardio. I promised myself when my football days were over, I was not running for anybody anymore.

lincpimp

02.13.2009, 04:36 PM

What do you guys recommend for a home gym? My brother likes his Bowflex, but I was curious if any of you could recommend a set-up as well.

BTW, skellyo and azjc, thanks for the tips!

Get a total gym, cause Chuck Norris rules!

In all seriousness I really like my total gym, and I picked it up used for 120 bucks. Works out your upper body really well, and you can actually use it fast enough to keep your heart rate up, so it is like extending your cardio session while you work out. I ride a bicycle, so I do not bother doing leg exercises on it, but it works great for any upper body movement, and you can stretch at the same time. I even used it to rehab my back muscles after having disk problems. For the price you can't beat it. Even my buddy who is a instructor at the local gym gave it a try. He said it looked kinda lame, but he gave it a try. After a few mins he said it was great and told me to find him one, cause he wanted it in his house! He is 6'2" 210lbs and has about 3-4% body fat.

What's_nitro?

02.13.2009, 07:15 PM

Let's see... I didn't have a chance to weigh in this morning, so I just hopped on the scale now. It read 180.8. Last weeek it was 178.blah blah so I think if I weighed in tomorrow morning it would be similar if not a bit less. I've been doing some more crunches, push-ups, shoulder flys, etc. every other night. I'm still too lazy to do any cardio. :slap: I have a Bowflex Sport but right now I can't really use it because the room it's in is too crowded. No biggie though, it only cost me $85. :mdr: See you next week!

TDC57

02.13.2009, 07:47 PM

Only two problems:

1) I don't have any friends that live near me.
2) The gym is so far away that I'd never actually go. I work from home so I pretty much never leave the house. :lol:

This thread is great, btw. It's cool to see other people in similar situations.

:whistle:If you have the means defiantly get a bow flex :yes: if not then try to get some free weights from Craig’s list or “play it again sports” :intello: cardio can be done either through bike ridding or jogging.. :wink:

Hope that helps and best of luck… :yipi:

P.S.
I just checked and Craig’s list in my area and it has 210lbs, a bench for $200.00, there are also tons of treadmills for like $150-250.00

P.S.S.
You can also pickup a $900 bowflex for 650.00 now a days.. cash talks and BS walks..

kulangflow

02.13.2009, 07:56 PM

Yeah, I lucked into a treadmill. My wife's mom gave us a nice one after she got a new gym membership. Now I'm just doing pull-ups, push-ups, and sit-ups, but I'd like to add weights to the mix.

I've been checking Craigslist and KSL.com/classifieds and there is a lot out there. I'll just need to keep looking to find the best deal on either BowFlex or Total Gym.

Yee-haw!

TDC57

02.13.2009, 07:58 PM

Excellent!.. best of luck Sir!...

Hey do you have a "play it again sports??" you can really find some great deals there.. all weights are $1 pound for what it worth!..

sjcrss

02.13.2009, 09:50 PM

I went down 2 lbs this week.....22 more to go....

TDC57

02.20.2009, 03:05 PM

Sunday
Weight trained for 45 min (chest and traps)
Got in 45 min on the stationary bike.

Monday
Weight trained for 45 minuets (arms / bi’s and tri’s)
Jogged on the treadmill for 30 minuets

Tuesday
No lifting.
Got in 45 min on the stationary bike.

Wednesday
Weight trained for 30 min (back & shoulders)
Stairmaster for 30 minuets

Thursday
Weight trained for 45 minuets (chest) upper, lower and middle pecs
15 minutes on the stationary bike

Friday (tonight) I’ll be doing: :whistle:
Weight trained for 45 minuets (legs and stomach and maybe traps)
Stairmaster for 30 minuets

Saturday (plan on) :yes:
swimming for 30 minuets

Sunday
OFF

Side note..
No fast food or booze consumed at all, eating 5 small meals a day consisting or tons of fruit, chicken and turkey and lots of PROTEIN!!! :yes:

:whistle: I have been taken the following supplements for the last few weeks and it’s really helping!.
• Fizogen MI-BOL (anabolic Agent) Methanodrol
• Fizogen 17-BOL (anabolic Agent) cyclostanodrol
• MHP T-BOMB II Testosterone / hormone amplifiers
• Muscletech – Cell-Tech = (Creatine)
• Muscletech – Nitro tech = (Protein)
• GNC Mega Men sport – Multivitamin
• Isopure – Protein
• Green tea pills
I’ve also been consuming at least a gallon a water each day, to ensure that I’m flushing my kidneys out!..

Overall:
I feel fricken GREAT!!! :yipi: I’ve got tons of energy!, and have started to redefine my upper body and my 36” waist is dwindling fast!.. I actually thru on some 34 jeans the other night (Just of laughs) and was shocked to see that I could actually button and zip them:surprised: DAM.. I’m liking this!..:party: Don’t get me I’m still FAT / but I don’t look 9months pregnant now, more like 4 months lol

I weighted in this morning @ 226.6 / 2.8 lbs heaver than last week :neutral: but I contribute it to the muscle I’m replacing my fat with.. (I hope!) LOL…

Anyway next week marks the 4th week for me so, I’ll be doing body measurements to see if any what gains I’ve accomplished over the past month..

I’ve also got my gym routine down and I’m actually looking forward to my time there (sounds weird yes I know) but as my dad always said! “if you do something 20 times it becomes habit forming” I hate when he rite all the time!.. hahahhaaaa..

Wish me luck and BEST of luck to all of you!!!

NEXT!...

P.S.
Here are my supplements:
http://i264.photobucket.com/albums/ii195/TDC57/Misc%20photos/IMG_4561.jpg

Here are my leftovers from the week!..

http://i264.photobucket.com/albums/ii195/TDC57/Misc%20photos/IMG_4562.jpg

Metallover

02.20.2009, 05:56 PM

On Monday and Tuesday I had winter baseball workouts. There's not much just some light conditioning with resistance bands and some leg lifts. That and some blisters from hitting at least 100 pitches each night...

On Wednesday, Thursday, AND today I lifted. I came up with a lift just for laughs. It's where you take this belt and hang weights off it (yeah you can make lots of balls jokes) and do pullups. I MAXED today at 50 pounds. I want to get 55 by the end of the month and 65 eventually.(half my weight)

Started at 130. Today I weighed in at 131. Half a pound loss from last week...

What's_nitro?

02.20.2009, 07:34 PM

I didn't exercise at all... :slap: I've just been keeping with my initial plan of eating less of the stuff that I eat. I've lost about another 2# this past week... Weighed in at 175.4 this morning. :yes:

YogyBrushless

02.21.2009, 11:35 PM

Week 2 (BAD!)
No exercise at all
not in a very good mood
getting fatter dont want to even look at the scale.
i`m going to c a nutirtionist this week i`m tired of all the guess work with food.
I WANT TO LOSE 50LB !!
Rant Over ! c u guys next week

sjcrss

02.22.2009, 07:33 AM

I lost 2 lbs this week, slowly dropping em..

AP Alex

02.26.2009, 11:27 AM

I forgot to post Friday 2/20/09. +5 and back to 246. 26 lbs to go. Started weight training again, but still can't talk myself into cardio.
We will see waht we weight in tomorrow.

azjc

02.26.2009, 11:35 AM

I forgot to post Friday 2/20/09. +5 and back to 246. 26 lbs to go. Started weight training again, but still can't talk myself into cardio.
We will see waht we weight in tomorrow.

if you want to lose weight a couple of things will really help is eating as much fiber as possible, stay away from pasta, white bread, anything processed and do as much cardio as possible ( I know it sucks)

RCShocker

02.26.2009, 10:43 PM

We need to turn this in to some kind of contest since we are all so competitive.

I still have not talked myself into starting cardio. I promised myself when my football days were over, I was not running for anybody anymore.

I just found this thread tonight and I've already seen where you have posted twice about NO cardio. :yes:

I'm feel as though I am pretty much anti cardio too. I went from 275lbs to 182lbs in a short amount of time with absolutely zero cardio. But that was when I was 30 y/o too. However, this time around, I think I will HAVE to get on a machine for some kind of cardio for the best results. I'll have to break it down between 2 or 3 machines so I dont get easily bored with it.

I also agree with some sort of competition. Something to get me motivated to get off my ass and do something.

I have all the knowledge & equipment available. And I have already started stocking up on supplements. Now I just need that big freakin' shove to get started..............again :whistle:

AP Alex

02.27.2009, 09:31 AM

245 this morning. -1 from last Friday.

I propose that we each put in $10 bucks toward a RC-Monster gift certificate that would go to the winner. Everyone would have to be on the honor system and I don't know who could keep up with who all in. My AP duties at school keep me busy.:diablo:

YogyBrushless

02.27.2009, 01:23 PM

week 3 = bad

yogy

Metallover

02.27.2009, 06:15 PM

Start 130. Last week 131. This week 133.:yipi:

Remember I'm trying to gain weight. I saw a guy max out on hangclean today. It was kinda like this (http://www.youtube.com/watch?v=676vzdQlYO0). I don't think he got it tough. The first time he got it up but then fell forward in a massive tran wreck. He tried a few more times today but never got any closer...

Metallover

03.02.2009, 06:45 PM

I want to share my accomplishments today. I lifted for an hour and a half, hitting all the areas of my body. At lunch I ate two bowls of cooked carrots. I just got done eating a frozen pizza! That is a huge accomplishment for me.

I see a couple people haven't weighed in from last week. You guys get your asses on the scale and report! You need to stay comitted no matter what comes up! It's not going to by easy for anyone, just stick with it!

I think most people can take at least a couple mile walk every night. That is much better then nothing. It's a good time to just stop and think about things too. It's really calm...

kulangflow

03.02.2009, 07:13 PM

Update (2/20/2009):

-Monday & Thursday: treadmilled for 40 min along with 30 bar-push-ups, 40 crunchies, 20 total pull-ups using different arm positions (with lots of breaks between reps)
-Tuesday & last Saturday: played full-court basketball for 90 minutes

Update (2/28/2009):

-Monday & Thursday: N/A
-Tuesday & last Saturday: played full-court basketball for 90 minutes

I haven't weighed myself for a couple of weeks on purpose. It haven't lost a pound in almost two months, so I figured I'd check again in a month and hope to be surprised. :lol:

The weather is getting better now, and I bought a new Garmin Forerunner 301 to help inspire me to run outside. Running outside is a much more difficult workout for me, so hopefully it will produce more results. Yee-haw!

azjc

03.02.2009, 07:37 PM

I just got done eating a frozen pizza! That is a huge accomplishment for me.

was it still frozen?

YogyBrushless

03.06.2009, 01:49 PM

Week 4 :
last weighing was 248 i weighed this morning at 244 i lost 4 pounds!
controlled my eating and got more active
hope for more progress
c u soon guys

Metallover

03.06.2009, 07:10 PM

was it still frozen?
It was not... But I might try that soon.:whistle:

I weighed in at 133 this week. Same as last week. I lifted monday and Tuesday. Wednesday the weight room was closed and they scheduled wet, muddy baseball yesterday and today so no lifting. Just running and maybe 50 pushups and situps.

I have been wanting the lift forever now. I made an All that remains and Lamb of god CD called "mycokerewards". It is an inside thing on the name, but I think anyone will admit it's a cool CD name.:yes:

AP Alex

03.13.2009, 05:11 PM

246 this morning. Not really going anywhere. I guess I will have to start walking at 5:00 a.m. on Monday.

Metallover

03.14.2009, 12:52 AM

Where is everyone? I hangcleaned 135 today. That's a plate for you. I weighed the same, 133.

AP Alex

03.14.2009, 09:35 AM

Great job!!!! I always had trouble with that lift. It has a lot to do with speed and technique. I had neither. Keep up the good work.

YogyBrushless

03.15.2009, 05:04 AM

Week 5
Out of country will weigh in next week

Metallover

03.15.2009, 11:31 AM

Ok so here are all contestants so far.. Weight loss team!. :yipi:
• Arct1K
• Lincpimp
• Hoovhartid
• AP Alex
• BJE
• What’s_Nitro
• YogyBrushless
• Skellyo
• Kulangflow
• TDC57

Here are all of the contestants so far of the muscle gaining team!. (all the young pups!) :lol:
• MetalMan
• Metallover

Now each team needs a captain!.:whistle:. Someone who will oversee the weekly progress and publicly (bitchout the no shows) :intello: this is called Accountability!!!! The team captain will also be reasonable to posting the progress as well, this is called (giving acknowledgement) :angel:

If nobody wants to do this for the weight loss team I’ll do it!, :neutral:

Strength building team needs to pick there own captain and come up with there own way of dealing with it!..

I suggest that we (weight loss team) start this Friday!:yes: and post our results next Friday!. :yipi: personally I’ve been on my on program for the last few weeks but others are just starting off..

[B]Accountability!!!!
Here’s the best way I know to do this!.. We’ll need to post once a week (I suggest every Friday!) we post what / how we did that week for the group review and comments… nothing to elaborate. How much exercise we accomplished, weigh your self’s before and after each week post results.

Come on everyone, either post your progress or a reason you aren't posting.:rules: There's no reason to give up!:yipi:

BJE

03.15.2009, 04:53 PM

Come on everyone, either post your progress or a reason you aren't posting.:rules: There's no reason to give up!:yipi:

I know I havent posted yet, but I havent really had a whole lot of time to do anything. I know this is a pathetic excuse, but school was crazy last term with homework so I never really had time to devote to a workout. But with this new trimester, I will be able to start. I have access to our schools weightroom during third hour, so I will be able to lift during the day and run when I get home.

How does this sound for a lifting plan?

Alternate every day (Mon-Fri)

Day A: bench press, hang cleans, tricep curls, bicep curls
Day B: squats, dead lift, abs

Every day: Run on treadmill for 30 mins @home
Saturdays: run for 30 mins on treadmill, abs, push ups
Sundays: rest

I think this, eating less, and drinking more water will help me lose some weight.

What do you guys think?

-Brad

Metallover

03.15.2009, 05:01 PM

BJE

03.15.2009, 05:09 PM

That sounds like a good plan. Whatever you do make sure to stick with it. I'm glad you're joning in. I would recommend running outside if you can vs a tredmill. It will accomplish the same purpole however. Good luck and glad to see you hop in!

Thanks for the encouragement! The weather here is still kind of iffy, so I think I will stick with the treadmill for the next couple of weeks and then start running outside.

I know that I also need to eat healthier. Is cutting out the junk food and drinking more water enough, or do I need to do more?

-Brad Eveland

Metallover

03.15.2009, 05:14 PM

Thanks for the encouragement! The weather here is still kind of iffy, so I think I will stick with the treadmill for the next couple of weeks and then start running outside.

I know that I also need to eat healthier. Is cutting out the junk food and drinking more water enough, or do I need to do more?

-Brad Eveland

What I did for eating is that I started eating more fruits and vegetables and tried to cut off junk food. I'll post some tables from the first pages that can give you some more info. I've always drank lots of water, so I can't change that. Getting lots of sleep helps general help, as does drinking lots of water. I haven't had a hint of a cold for over a year now.

Here is an example Training Log for your review!.

http://i264.photobucket.com/albums/ii195/TDC57/traininglog02-02-09.jpg

Here are 5 pages that will help you keep track of your daily food consumption.

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-09.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-091.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-092.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-093.jpg

http://i264.photobucket.com/albums/ii195/TDC57/foodbreakdowninformation02-02-094.jpg

sjcrss

03.15.2009, 07:31 PM

well i lost another 1lb this week, im down to 214 now...... Im getting closer....lbs by lbs..

AP Alex

03.15.2009, 08:44 PM

Try a routine like this:
Monday : Chest and Triceps
Tuesday: Shoulders and Biceps
Wednesday: Legs and Cleans
Thursday: Triceps, Biceps, and Light bench
Friday: Back and deadlifts
Staurday and Sunday: off

I've used this with every body that I've trained and it gives you plenty of time for recovery. Quick results if you go at it hard. Pick three exercises per body part. Sets should be 3 to 4 with reps between 8 and 10. On the big lifts such as bench, squat, deadlifts, and cleans do 4 sets of 5 reps.
Me and my father have owned Tad's Gym in Lancaster, SC for 20+ years now. Job and family make it hard for me to get there now.

BJE

03.15.2009, 10:16 PM

AP Alex

03.16.2009, 06:11 AM

I'm the Assistant Principal/ Math Teacher at a small high school in South Carolina.

YogyBrushless

03.22.2009, 07:00 AM

Week 6 ( little late) :

last weighing (Week4) i was 244 now i weighed in at 236 a loss of 8 lb!!
got some cardio in this past 2 weeks
my aim is 185 lb so i need 50lb more
KEEP IT UP GUYS, it sure feels good when u progress
untill next week

Yousef

Sammus

03.22.2009, 07:39 AM

Alright. I'm 6'3" and 187lbs 14%bf, I want to hit 200lbs@10% before the end of the year, I don't think it will happen, but I'm not easily disappointed, so the "aim for the top of the tree and hit the branches, or aim for the sky and hit the top of the tree" philosophy works for me :)

Currently bench 130lbs, squat 160lbs, and can do 10 wide grip overhand chin ups.

Lets hope I'm doing better a few months down the track :)

I train each muscle group at least twice a week, and follow www.exrx.net like a bible. I know, there are a million different philosophies when it comes to this stuff, but hey it's working well for me now and I'm gaining. I was 165lbs about 5 months ago.

edit: heh just read my post. Never thought I'd see myself posting in these archaic units ;) stupid gym with its american equipment haha.

Metallover

03.25.2009, 06:53 PM

I weighed myself at 137 today. :surprised: I've gained 12 pounds in uner 6 months.:yipi:

Everyone has to keep in this! I want to see if everyone can weigh in on friday! I know you guys have no reason not to, so lets keep the commitment we made and finish what we started!!:yipi::yes::yipi::wink::yes::yipi::whip:: wink::whip:

azjc

03.25.2009, 08:14 PM

its very possible to gain 10-15 lbs of lean muscle a year by just working out, eating right, drinking protien powder and taking vitamins....Sammus you can do it if you are dedicated

Metallover

03.25.2009, 09:16 PM

Holy crap tonight sitting through church I felt like I was going to die because I couldn't stand up and streach. I finally got up at the end and my back cracked like no other. I ate a bunch of peanuts this evening before church and I contribute the tightness to them. They got all the good stuff. Fat, fiber, protein... I'm going to take some to school tomorrow.

I don't and don't want to take any artificial supplements for the time being. I'd rather eat fruits, nuts, and meats.

I am generally alternating between upper/lower body. Tomorrow I'm giving the power clean a try. I can't wait.

sjcrss

03.25.2009, 09:32 PM

well, I weighed today, no drop in weight, still at 214...which is good for now, hope to lose some net week

YogyBrushless

03.29.2009, 03:02 AM

Week 7
Last weighing 236, i weighed in on friday at 229
Happy guy thats another 7 lb
another 44lb to go :)

YogyBrushless

03.31.2009, 07:49 AM

where r u guys ??

Metallover

03.31.2009, 08:18 AM

I'm still here. I'm hanging around 135...

Everyone should get back in here!

sjcrss

03.31.2009, 06:07 PM

stayed the same , which was at 214 #lbs...no real change

YogyBrushless

04.03.2009, 05:43 AM

Week 8:

weighed in at 226.5 this week was 229
not too much but its down!!
c u guys

Metallover

04.03.2009, 08:04 AM

Last week 135, this week 135. no change.

YogyBrushless

04.12.2009, 06:10 AM

Week 9 :

Same weight not gained or lost
hope for more progress next week

Metallover

04.12.2009, 09:25 AM

I'm visiting family in Kansas. No way to weigh in. I don't dee too much progress though... There might be though! I'll weigh myself when I get back.

Metallover

04.13.2009, 10:19 PM

I weighted 140. I ate an 11oz (or 14oz) steak tonight. The biggest "outback special". holy crap I ate a lot and I'm full. I had 3 steaks this weekend!!

In other news, I might get the topper taken off the truck! I drive it but its technically my dads... I've wanted to take it off ever since I started driving it. I can't wait...

YogyBrushless

04.18.2009, 05:25 AM

Week 10:
Last weighing 222 was 226.5
thats 4.5 lb off!!
untill next time

sjcrss

04.18.2009, 06:47 AM

I lost 5 lbs between last tuesday & this tuesday, went from 215 to 210...... i have another 10, maybe 15 more to go, I would like to be 195-200... at the least....

Metallover

04.18.2009, 12:04 PM

Keep up the work guys! Keep on doing what you're doing until you can do it longer and faster! Just don't slack off!

I weighed 136 this morning. I think it may be due to a little less hydration due to a baseball game last night where I didn't drink much water and not eating anything yet this morning. Hopefully I'll make it back up to 140 soon....

YogyBrushless

04.25.2009, 09:02 AM

Week 11

same weight :)

YogyBrushless

05.14.2009, 01:52 AM

Week 13 (i think)
lost some weight i was 222 now i`m 219.5
its better than nothing
until next time

Metallover

05.14.2009, 08:10 AM

Yeah!

I weighed 140 this morning, and I'll get some more weight eating and drinking!!:yipi:

YogyBrushless

05.30.2009, 05:26 AM

Week ??

last weighing 219.5LB
New Weight 216LB

still going down, keep doing what ur doing guys.

until next time :)

Metallover

05.31.2009, 10:33 PM

Keep it up! I found 1 pound a week is a great amount to lose. I also learned that eating small meals throughout the week is best for loosing weight. It boosts your metablolism.

Check out this guy's youtube channel. He has tons of videos about gaining muscle, losing weight, and generally being healthy.

http://www.youtube.com/user/scooby1961?blend=1&ob=4

And here's a video about the metabolism thing.

http://www.youtube.com/watch?v=NZ2audisO-Y&feature=channel_page

YogyBrushless

06.01.2009, 07:01 AM

thanks man !!

jacobsjo87

06.04.2009, 10:27 PM

Metallover

06.04.2009, 11:18 PM

Hello everyone,
I know this thread has been going for quite some time but this is the first time I have read it. I am currently finishing my junior year in college. My Major is Exercise and Sports Science, my goal is to attend graduate school and get my Phd in chiropratic. Anayway, I have lots of knowledge and expirence to share when it comes to exercise, nutrition and related fields, so I thought I would offer up my services to you all. If anyone has any questions about nutrition, exercise, or anything related please feel free to ask me I would be more than happy to see what I can do to help you.

Awesome! Since you are highly trained in giving this type of advice, and we here at rc-m are great in encouragement, if you want/need to join the thread go ahead!

While you're here I'd personally like to discuss metabolism and eating small meals throughout the day, and it's effect on weight loss. Can I hear your stand on this? I saw somewhere that sumo wrestlers gain weight by eating 2 meals a day (much like lots of americans...:oh:)

jacobsjo87

06.05.2009, 12:27 AM

Awesome! Since you are highly trained in giving this type of advice, and we here at rc-m are great in encouragement, if you want/need to join the thread go ahead!

While you're here I'd personally like to discuss metabolism and eating small meals throughout the day, and it's effect on weight loss. Can I hear your stand on this? I saw somewhere that sumo wrestlers gain weight by eating 2 meals a day (much like lots of americans...:oh:)

Ok, no problem. Yes it is true and proven that consuming more smaller meals throughout the day increases you bodies metabolic rate. Which essentially means that you body is going to burn calories at a higher rate. Your metabolic rate is dependent upon many factors such as sex, age, the amount of muscle tissue on your body, weight, activity level, ect... Basically the human body was designed with survival in mind. So back in human history when we din't know when we would get our next meal so the bodies job was to store energy (aka fat). Whenever you eat a big meal, skip a meal, or wait longer than 3 hours before eating a meal your body's metabolism slows down and doesn’t burn as many calories because essentally it is going into survival mode. Eating more meals throught the day is a common practice among elite level athletes such as bodybuilders, swimmers (michael Phelps), NFL, you name it. Although an athlete has a higher calorie demand and eats a lrge amount of calories. I think a good analogy is pedaling a bike. To keep your bike going you pedal with low force continually (eating many small meals), not a couple really hard fast pedals to keep it going (eating few large meals).

It is then important to consider the size of the meals. Since you are eating more meals the size must be adjusted to keep calories constant. Some interesting facts for you are that one pound of fat is equal to 3500 claories. That means that to lose one pound of body fat an individual must create a calorie deficit of 3500 calories to lose one pound of fat. Also to gain one pound of lean body mass (muscle) requires you to eat an additional 500 calories above you BMR (Roughly calculate yours here http://www.bmi-calculator.net/bmr-calculator/) To create muscle you must obviously weight train in addition to eating the extra calories.

Increasing mucle mass is also a great way to increase your metabolism, and everyone male, female, old, young can see benifits from incresing muscle mass.

I hope that helped sorry I got a little off topic. Bottom line, Metabolism is a very complex process that is affected by basically everything you do.

If you would like to give me your stats and the goals that you would like to achive, along with a basic daily diet log and activity log I would be glad to help you tailor a program to help you meet your goals.

Edit* As far as the sumo wrestlers go I would assume that they to are eating many meals throught the day, but they eat large amounts of food at each meal. I don't know anything about the sumo training schedule but I assume that since they are 300+ pounds they are eating some seriously high numbers of calories that would be nearly impossiblle to get in just to meals. But yes, eating just two meals a day will reduce your metabolism.

Metallover

06.05.2009, 01:16 AM

Interesting... Since there are soo many factors that affect your metabolism, are there any "best" ways to boost your metabolism? Should you even be concerned about your metabolism when trying to lose weight, or just focus more on cardio and eating less?

YogyBrushless

06.05.2009, 02:16 AM

thats some good info, thanks man

jacobsjo87

06.05.2009, 02:30 AM

I think metabolism is definetly an important factor in weight loss, but not the most important. I think your best bet in increasing metabolism is exercising and eating consistently healty balanced meals.

Cardio is important to burn calories and lose weight, but aslo because poor diet and lack of exercise is the second leading cause of preventable death in the U.S. Cardiovascular fitness has so many health benefits its not even funny. Exercise lowers your risk for every kind of disease and death.

Diet is an extreamly important factor in weight loss. You dont actually have to eat less to lose weight you just need to change what you eat and how often. For example I would bet that I eat way more food that a 300lb person. This is because I eat healthy food and I exercise. Healthy food has less calories than junk food. A bananna is larger than the average candy bar yet the candy bar has 3 times the calories. So by eating healthy you can eat a larger volume of food and feel full but be consuming less calories. Exercise and increases in muscle from exercising are going to increase your calorie demads creating the deficit in calories resulting in weight loss.

You don't want to try to lose weight by just altering your diet alone, and you don't want to just try to do it by exercising. Changes in diet and exercise independently will result in weight loss, but together they are much more effective and have a greater cumulative affect.

Which brings me to my next point, dont take diet pills:lol:

YogyBrushless

06.05.2009, 04:20 PM

Week ??

Last weight 216
new weight 214.5

until next time

YogyBrushless

06.19.2009, 05:43 AM

Week ??

Last weight 214.5
New weight 210.5

c ya guys
P.S seems i`am the only one here :P

jacobsjo87

06.19.2009, 10:35 AM

Great work Yogy, you are making great progress. Four pounds in a week is really good, what is your goal?

Metallover

06.19.2009, 10:49 AM

I'd like to chirp in I started at 130 in february and now in June I'm up to 140. :yipi: I'm still at 5'7" though.... :oops: But I turned 16. :yipi:

magman

06.19.2009, 02:26 PM

Week ??

Last weight 214.5
New weight 210.5

c ya guys
P.S seems i`am the only one here :P

Great work!

BL_RV0

06.19.2009, 02:41 PM

I'd like to chirp in I started at 130 in february and now in June I'm up to 140. :yipi: I'm still at 5'7" though.... :oops: But I turned 16. :yipi:

You're lucky, I'm only 5' 5" now...

YogyBrushless

06.19.2009, 04:35 PM

i started at 253.5 lb and i am to get to 185 lb , slowly but surely i am getting their. i`ll try to keep this thread update as much as u i can :)

Metallover

06.22.2009, 08:30 PM

Oh my god. It's 106f in the sun. I ran for only about 30 minutes for about the 4th time this year. Less then 4 miles. When I started running after lifting I was 147 pounds. When I got done running I was 142 pounds. Everything I touch gets a puddle on it. wow.. Holy crap.... I'm tired..

I did 6 reaps at 155 hang clean today!

YogyBrushless

06.26.2009, 06:40 AM

Week ??

Last Weight 210.5
New Weight 207.5

getting closer :)

E-Traxxer

06.26.2009, 07:06 AM

I did 6 reaps at 155 hang clean today!

That's impressive, I suck at hangcleans...

And I'd join you all in this project but I'm in a similar boat as Metallover and MetalMan, I'm looking to maintain my 170lb weight (maybe add 5 lbs) but get down from 12.7% body fat to the 7-8% range. Supposedly it's 80% diet, 20% exercise, we'll see!

Also, good job Yogy, you're getting there! ..but I wonder where everyone else is? :P

Arct1k

06.26.2009, 08:27 AM

As I started this thread I'll confess I went completly the wrong direction and ended up at 218...

Last 4 weeks I've been cutting back and excercising - scales said 211 today - target is still 182... I have a long way to go...

E-Traxxer

06.26.2009, 09:49 AM

You should post your weight every week for some extra motivation. We can tease you if you don't do enough! :tongue:

Metallover

06.26.2009, 11:04 AM

Hey! E-Traxxer and Arct1k! I wanna see you guys posting up weights and what you did. We need some life on this thread!

E-Traxxer

06.27.2009, 05:51 AM

Alright, well today was a cardio day for me so I ran 2 miles, biked 5 miles, rowed 2 miles, and climbed 100 flights of stairs. Also worked on my legs on the machines and some lunges/squats. Tomorrow is tricep/core/back.

Current Weight: 168.9lbs

big greg

06.27.2009, 01:43 PM

im trying to get to about 230, im 218, 5' 10" now with 18" arms 50" chest and i dunno anything else, i need to do abs more, but i got a good core workout yesterday dead lifting 495 for 2

YogyBrushless

07.06.2009, 05:16 AM

i am still here but i didnt weigh in this week coz i went on an eating spree for 5 days haha so i`m too scared to get on the scale when i get everything under control i`ll report back :P

c ya guys

E-Traxxer

07.16.2009, 09:20 PM

After a week vacation in Canada I'm up to 172 pounds but I lowered my body fat to 10.7% :yipi:
Almost passed out at the gym today too, oops! :oops: Jetlag and heat will do that to you, I guess :neutral:

This whole week it's going to be chicken, broccoli, and rice 6 times a day along with a bunch of time at the gym.

How's everyone elses progress?!

Metallover

07.16.2009, 11:45 PM

I'm pissed. Gay-ass football has the weightroom closed and I'm not sure when It'll be opened again. :diablo: I've tried to lift 8 times in the past month and 5 times it was closed. :diablo:

E-Traxxer

07.17.2009, 12:14 AM

You should do what I did and get a membership to a gym, I'm at 24hour fitness and it costs $30 a month. I find it's a better atmosphere than a school gym, too, not to mention you'll have more equipment and space. Also if I'm ever bored at 3am, I can go to the gym! :yes:

Metallover

07.17.2009, 12:24 AM

I would have to pay for it, and I can't afford $30 a month. I had a membership at tryon awhile ago for a month and right after I joined basketball started up and I had to lift all by myself. The thing is, since my dad was paying for it, he made me go every day. That wasn't fun because I wanted to do other things. He was my ride too, so I couldn't just go home.

MetalMan

07.17.2009, 01:23 AM

I've been hitting a 24 hour fitness for the last month with a buddy of mine, using his dad's membership card :whistle: Been noticing results, but my weight has only increased a couple pounds despite lifting about 4-5 times a week. Our routine calls for different muscles each day, split up like this: 1. chest/triceps 2. back/biceps 3. shoulders/calves 4. rest of the legs Then we throw abs into about 3 of those days. Day 5 is rest, then the cycle starts over.

2lbs isn't much, but I'm also burning the little fat that's left on my body and replacing it.

E-Traxxer

07.21.2009, 03:16 AM

Yeah, unfortunately building muscle is harder than it appears to be, and 2 lbs a month in muscle gain is actually a LOT, that equates to 24 lbs in a year, assuming you don't plateau.

Metallover

07.21.2009, 12:09 PM

What I do, don't know of it's good or not, I do pullups to warm up every day and at home. Then I go onto a major lift. A major lift would be hang cleans, power cleans, push press, bench press, etc. Then I got into a lower body lift such as dead lift, back squat, front squat, calf raises, etc. After that I do things such as bicep curls, french press, abs, chest, forearms, more pullups etc.

The things I can't go without doing are pullups and tricep pull-downs on the cable machine. Gotta love those huge triceps!

I hope to join the powerlifting team we're supposed to get this year with the new weightroom and $80k of new weights. That's pretty much only bench, squat, and dead lift. I'm bad at all those. It'll be fun though...

I need to start running too for cross country now. I'll loose a little weight and unfortunately, I'll get those cross country legs. I need to start running though because I need to be in shape enough for practice starting in a couple weeks. Anyone have some motivation?

weight today is 140.

jayjay283

07.22.2009, 05:51 PM

I eat mahi-mahi from wholefoods 5-6 times ($8 for 2) a week with a veggie and or rice for dinner. Usually a sandwich no mayo for lunch. Watermelon or some melon type crap for brekky. non fat 1/2 &1/2 for my morning coffees plural. Me and the old lady ride at least 5 miles a day on our bikes (still cant bring myself to jog or run) then 20 push ups and 3x 12 reps arms curls. I lost all the beer gut and am almost developing a bicept on my non masturbation arm. I call that progress

YogyBrushless

07.29.2009, 03:20 AM

hey guys been a while, well i`m at the same weight didnt go down any further, i guess i`m balancing out food and excercise :P i hope i`ll report some progress soon and get lower than 207.5 lb

Yogy

Metallover

08.11.2009, 08:25 PM

Weight is 140

I maxxed out today. Hang clean was 3 reps at 175, which the coach says rounds up to 180. I got under 185, but I couldn't bring it up. I never really bench that often due to fear of hurting my shoulders for baseball, but I benched 140. I've only benched 2-3 times this summer, so I should've gotten more if I had worked on that lift before.

The two lifts bring my partial total to 320. I'll do back squat later this week. That will make up the big three. I hope to finish with 550+, which should be pretty dang good for weighing 140.

I need to start running for cross country. I'm expected to be in shape ready to practice in 2 weeks. Yeah right. :lol:

How are all you other guys doing?

Metallover

08.11.2009, 09:35 PM

Update: just ran 3 miles. new weight: 138

:yipi: :party: :lol:

MetalMan

08.12.2009, 01:17 AM

My weight is up to 176lbs consistently, which is about another 2lbs from almost a month ago. Results are apparent but it would be nice if they could be achieved faster :whistle:

At the gym today they offered a complimentary body fat test which turned out to be pretty rudimentary, but I went for it anyways. Measurements were taken on biceps, triceps, bottom of should blades, and hip. The guy mentioned ~75% accuracy, but who knows because the should blade and hip measurements were taken through my shirt. Anyways, he said I'm at ~12%, which I'm pretty satisfied with considering hardly any cardio over the past months.