I agree 100%. My post wasn't meant to be whiny. I am just interestedin what worked for other folks and follow in a similar path so I am not trying to reinvent the wheel. I have been hammering. I already feel much better and am able to increase the volume in exercises that I have been doing in just the first week. I have been able to go faster for longer periods of time on the treadmill, and each day on the weight machines, I seem to be able to go longer than when I started (longer, not heavier, but we will get there)
I appreciate you checking in on me.
The owner was funny. He refused to sell Budweiser b/c he said if a cop pulled over a drunk driver, and the drunk driver said he was drinking Bud, that he would not be liable since he doesn't sell the product. I thought that was weird, even as a 19 years old. Now, almost 20 years later, it's still kind of funny explanation.
Hey man good luck losing the weight! You can do it!
"Complacency is mediocrity"
Follow my Lecheek nutrition log here!: http://anabolicminds.com/forum/supplement-reviews-logs/194958-panthers-path-cup.html#post3256104
hey man hope everything is coming along well for you, you got some great advice going on in here just follow everything that everyone has thrown at you and you will see results, and as well frustration is a waste of time in this world or atleast our worlds of us that workoutaholics sure we get frustrated with not instant results but its a battle to prove to yourself and all the ones around you who say you wont make it and its the best feeling to come back to them when your totally in shape and may even have a hotter girl than his and be like what now bi tch i did it!!! haha ya kno so keep the faith up in urself man you can do it were all here for ya and any questions you got!
Hey there, good luck with everything and I'm in the weight lose boat right now as well... we were close to sinking it.
All great advice I just thought I would share one thing I found to be useful so far. fitday.com Its free and you just calculate everything you eat. It's helpful to be able to watch what you ate and what you need to change. Also it keeps you honest.
Again good luck
Due to a pretty large discrepancy between home scale and work scale, I will be getting a new home scale to at least be able to have some consistency in my numbers. My current home scale is quite old, and while encouraging, is saying significantly less than my work scale.
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!
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.
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.
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.
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.
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!
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.
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