Fat Ass needs assistance
- 01-21-2009, 02:44 PM
hey man, I was in a real similar situation as you. About 3 years ago I was pushing being 6'1 and 345lbs(very little muscle) at age 19. I started by just dieting real hard, mostly no carb at first, and riding a stationary bike for 30 minutes every single night. I was losing anywhere from 2-6lbs in a week.
I stopped doing the no carb and biking after I got down to about 280. Then I started doing this workout program and got to 235(a lot of muscle) in about 12 weeks. So overall I dropped about 110lbs in a year. Once I hit 280lbs I was following a diet of eating something small and high protein/low fat every 2-4 hours of the day.
8am - 3 eggs scrambled, wheat bagel with fat free cream cheese
11am - non fat yogurt
1-2pm - turkey and cheese on wheat with baked lays
6pm - chicken breast with cooked vegetables in a stirfry, maybe brown rice
10pm - protein shake after workout
An example of a weeks workout was
Monday - chest and biceps
Tuesday - cardio 30min
Wednesday - legs, shoulders, abs
Thursday - cardio 30min
Friday - Back and triceps
From my own experiences, and everyone is very different, I lost a lot of weight really fast initially. The hardest part for me was just keeping myself 110% dedicated and not letting myself get cocky and think "oh, I'm losing weight real easily, I can afford to skip the gym tonight". If you can just keep your head in it man, that's half the battle. Good luck!
- 01-21-2009, 04:55 PM
I hear you there badjuju, it always after a few inches in the waist that I get into trouble and fall off the bandwagon completely.
- 01-21-2009, 05:10 PM
Thanks JuJu. I already fell off the wagon once and I think it is safe to say that I know what will happen if I do it again. I am actually hitting it harder than last time, and I hate that tonight I have to go to another hotel for a meeting. I am bringing my gym stuff with me and will see if they will let me work out there. I got down to 286 in like August but it was back and then some by Christmas. I am in it for the long haul.
I had a couple questions so I apologize if they are noob stupid questions, but I will ask them anyway.
Protein shake at 10pm?? Can you have that right before bed? You list it as after workout. I go at night, but I usually have dinner after I get home which is usually late and go to bed pretty soon after. Would it make sense to have a shake before workout or is it to replenish what you just lost?
Was that diet when you started or after you hit 280 lbs?
An example of a weeks workout was
Monday - chest and biceps - how much weight and what exercises
Tuesday - cardio 30min - treadmill?
Wednesday - legs, shoulders, abs - how much weight and what exercises
Thursday - cardio 30min
Friday - Back and triceps - how much weight and what exercises?
Currently I am on a treadmill 2 miles (30-35 min) and I am hitting 3 machines (shoulder press, chest press, and a machine where I pull down vs the shoulder press where you push up)
Shoulder press is the hardest for me. Chest press, I am doing 4 sets of 15 on limited weight (working way up to 50lbs - told you I was weak) The pull down, I can do 70 lbs rather easily...90 lbs is where I need to quit at this point...Should I not be doing all of these each night? I feel so much better, even if only a couple pounds have come off so far.
Obviously, diet needs the most work and I am doing what I can with it. I am not good with weighing out stuff so using the diet board isn't much at this point.
01-21-2009, 05:11 PM
01-22-2009, 10:09 AM
As for the shake, I would recommend doing it after your workout. Besides if I eat within 2 hours of working out I feel awful at the gym. I know it's hard to change your eating habits in terms of time, but if you can, try to squeeze in some type of early dinner so you're not eating late at night before bed.
With the workout, here is just an example of a Monday: Essentially you warm up each muscle group, and then go heavier and you want to reach 'failure' on your last sets. However the warm up of 10 is only for the first exercise for that muscle, as you're already warmed up going into the next thing.
Flat bench straight bar - 1x10 at 165lbs, 1x6-8 at 205lbs, 2x4-6 at 240
Incline bench dumbells - 1x6-8 at 65lbs, 2x4-6 at 85lbs
Straight bar curls -1x10, 1x6-8, 2x4-6
Dumbell curls - 1x6-8, 2x4-6
As for cardio, I either did treadmill, biking, or I started doing some sprints outside when warm enough.
Honestly though, I wouldn't recommend that workout until you get yourself more acclimated to lifting in general. You don't want to push yourself with weights until your body is ready to handle it ya know? There's definitely a learning curve for your joints and tendons to adjust to the new activity, as I'm sure you're noticing already.
01-22-2009, 11:16 AM
The eating habits are more of "the only time of the day I get to see my bride" than habit. I wish I could eat dinner earlier, its just the logistics of where I work, where I work out, and where I live at this point are way too far apart and I am trying to fit this giant square peg in the round hole.
I had been pretty much stopping when I felt I couldn't go further, but not yet failing. Keep in mind I am using much lower weights, but I can certainly try to take it that one extra step.
I have been able to increase my speed on the treadmill, but I am not to the point of being able to run, or even jog, but I hope in a couple of weeks to be able to incorporate that into my routine, if only for a short while.
01-22-2009, 03:06 PM
Hey keep up the good work and be careful with the shoulder exercises as when you bench press you are using you shoulders to an extend as well so I would say stay with light weights and if they start to bother you take it easy on the shoulder exercises. Trust me after having to have my right shoulder operated on because I was over working it I am now very careful with the how much abuse I give them. Also, id say throw in some leg exercise such as dumbell squats or lunges or maybe kettel bell swings. I know doing the cardio works your legs pretty well but id toss in a couple of leg exercises with light to moderate weight to strengthen you legs as well. The exerise where you are pulling down is for your back, which is good because if you dont target your back but are hitting your chest pretty hard it will pull your shoulders forward. Thats why you want to incorporate a pulling exercise (lat pulldowns and a rowing exercise) along with the pushing exercise (bench pess). Id say keep slowly increasing the weight you are using as you get stronger but for the time being stay with between 8-12 reps for each set as it will give you the best results without stressing your muscles too much. Once you have lost the weight and have built up your strength then by all means go to heavier lifting if you choose (4-6 reps max per set), but if your looking to drop weight and lean out id say stick with a circuit workout where you doing multiple exercises with max reps and lower weight. Good luck and keep us updated!
01-22-2009, 04:39 PM
Thanks 99. I will write down the exact names of the machines so I am not saying anything incorrectly. I will jot down all the machines so you know what I have to work with. I had stayed away from the legs b/c of the cardio I was doing, but if it will help, then I can certainly incorporate it into my routine.
Does anyone know the difference in the work out benefit between walking and running? I am curious as to how much more I will get out of being able to run vs walk.
01-22-2009, 05:18 PM
well glad you turned it up a notch always gotta keep pushing yourself to do more, and the results will show it more improved body and more improved physique you got this man sounds to me like your on your way to success man keep it up and hopefully you find a decently priced scale lol
But between the walking and running, to me running is more for endurance and being healthy to run all the time, walking at a high incline at a good fast paced walk is more low intensity for longer periods of time which will help you lose weight, running will also but it also breaks down your muscles if over done, so what i do is before i lift i run for 5 mins high intensity gets the blood flowing throughout the body and heart rate up, and at the end of my workout i use the elliptical or treadmill and do fast paced walking at a high incline, also the stairmaster is great before you start set a goal cuz my machines at my gym say how many cals so before i get on i decide if i want 200 cals gone or whatever and then cover the time with a towel and dont stop till i hit my mark usually with walking takes about 20-22 mins hope this helps
01-23-2009, 02:05 AM
01-23-2009, 11:16 AM
01-23-2009, 12:05 PM
whats most important in diet or workouts is that you find something you can live with, and will keep doing as part of your life. a crash and burn down to 200 will only have you back at 300 in a while. So you need to change how you live. if you have to start with just clipping your portion sizes by 10%, and/or subbing in healthier foods.
buy this book
heres some examples from it
and keeping what i said in mind, it has to be life changes. so make it slow at first. make the easy changes first, start seeing improvement in the mirror and you'll have more motivation to make the harder changes...
I was 245 at 5 9.5, around 50% bodyfat at 39 (120lbs of lean mass). I was a desk jockey doing computer software. Today at 41 i'm at 204 and around 15% bf (around 175lbs of lean mass). but my life is totally different, and my eating habits are permanently changed.
01-23-2009, 12:33 PM
I appreciate the graphics, although I am now craving Chinese food. And in forgetting about the scale, my belt that I got for Christmas needs a new hole (on the good side)
01-23-2009, 12:37 PM
the important thing tho is what you get when you eat chinese. its amazing once you start to think that way how much more food and often better tasting and better for you food you can eat for the same calories. I buy a whole pineapple every week for $4, it yields about 4lbs of cubes. when i'm at home and want a snack i open the container in the fridge and eat some. minimal calories, minimal cost, fantastic taste
and look for those sorts of thngs, things that you'll never say "aha i've reached my goal weight, finally i dont have to do this anymore"
like i've come up with a perfect all complex carb relatively low GI pancake recipe that I like better than ihop or waffle house pancakces now
01-23-2009, 02:28 PM
some good advice and very interesting after that post by easyejl with the pics, never really thought about the fruit and the amount of calories i just eat it cuz its just good and healthy its just the sugars that arent the greatest but ive never liimited my self when eating fruit, and since i love chinese food thats also good to know what amount of cals are in my food since i eat it atleast twice a month good post though
01-23-2009, 09:09 PM
i go thru 1-2 pineapples a week, around a dozen apples, maybe 20 clementines or tangerines, idk what else, some bananas here and there too
01-24-2009, 03:54 PM
01-24-2009, 09:51 PM
find the activities you like doing and dont feel like a chore and do those. in the end so long as you get your eating right it doesnt matter what you do
its a marathon not a sprint
01-26-2009, 12:55 PM
01-26-2009, 08:03 PM
I am so excited for you that you've made this decision. I know it is such a committment.
I am one that needs to be held accountable. If you are that type also, then maybe start a log on AM. This way you can log your progression and you'll also have a lot of people supporting your effort. That is only a suggestion, logging does get time consuming. But I would love to see before and after pictures...even if it is a year from now!
Also, the weight loss thing is trial and error. I'm sure this isn't the first time you've tried to lose weight (although this time you sound like you're doing some research). Try to recall what you did in the past and what your limiting factor was (ie-diet, motivation, energy...) and see if you can identify that when it sneaks up again this time (because most likely it will). Play offensively when faced with obstacles.
My buddy at the gym just went from 400 lbs to about 260 lbs in about 6-8 months. I know that he has been in the gym 6 days a week. He started going to spinning classes about 3 days a week. He said that at first he needed a reason to go to the gym and the classes helped him. After awhile he has become a fixture and people hound him if they haven't seen him in about 2 days...accountability really works.
I don't know you, but I really want this for you, everyone deserves to be healthy! Good luck!
01-27-2009, 10:28 AM
I am not sure where to go to start the log. I have a before pic but I really wanted an after pic before I posted it. Right now, it would be more of a before and still pic.
I had some success between June and August 2008 in dropping about 15 lbs, but it came back by Christmas. My limiting factor was time. I commute from Birmingham to Montgomery every day, working out in the gym at my hotel in Montgomery, then driving home. My commute is about 75 minutes each way. I just really grew sick of not being at home, so I guess it was motivation. Right now, my wife is taking classes towards her doctorate at night, so with her not being home at night either, it has taken that limiting factor out of the equation...for now anyway.
The folks on here have been very supportive, and I appreciate being able to have you on board the list of folks checking in on me.
One question...What is a spinning class?
01-27-2009, 10:30 AM
its a specialized exercise bike class.
I used to work (telecommuting) for a company in Troy. damn good bbq around there
01-27-2009, 10:46 AM
01-27-2009, 10:59 AM
01-27-2009, 11:53 AM
I agree. I have cut down my portion sizes and am bringing leftovers to work for lunch.
I am trying to take LJ's advice on the log. I posted what I ate today, but the exercise options seem limited. I don't see where treadmill would go as there is no mile counter, only pounds.
My hotel had a military group in last night, so I was a bit embarrassed at the gym. Nothing I can't overcome, but there is a certain level of intimidation when I am wheezing from running 1/4 mile on the treadmill and am surrounded by guys sprinting for 5 miles and doing one armed pushups.
01-27-2009, 11:59 AM
then just worry about time on the treadmill, track that. there really isn't any single right or wrong way to do any of this if there was then everyone would have abs so just keep working towards it and keep in mind these are changes for life, not something you'll do for 6 months then go back to how you were.
01-27-2009, 01:50 PM
If you had your supervisors at your job giving you written evaluations every quarter and they affected your chances of promotion or demotion, Im sure youd be in better shape too.
01-27-2009, 01:59 PM
01-27-2009, 02:05 PM
01-27-2009, 02:34 PM
And I know you won't have any before/afters now...but make that a goal for a few months from now or every 3-4 months.
To log your workout or diet, go to your the top of the AM page and find the button that says diet tracker. You can enter your foods in.
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