My First Weightloss Log: Diet/training/supplements

[Sxhawnn]

A little about me: I'm relatively new to this forum and have been here for less than a week, but after viewing so many logs, I've been inspired to start me own. I'm 22 years old and just graduated from USC. Kind of in the transition between between
graduation/finding a job/and studying to go back to grad school. Over the last 4 years I've gained about 45 pounds of bad weight. I was a power lifter/football player in high school at 205 pounds. Now with no classes, no excuses, and plenty of time, I've decided to take the time get back in shape. One of the primary reasons why I'm starting this log is to keep myself motivated and use the collective knowledge of this forum to advise me. I've done a lot of reading over the last month but I know I still have plenty to learn and welcome any advice/input you guys might have. Also feel free to call me out if I seem to be falling off. :thumbsup:

Its been two weeks now and I've shed 11 pounds, I used those two weeks just to get reacquainted with the weight room and transition into this diet/routine. So I guess we'll call this day one as I just recieved my bottle of Leviathan Reloaded.

Starting Weight: 238
Goal Weight: 205

Diet
Wednsday 7/23/08
12:00 PM: Whey protein shake/8 oz low fat milk
(I need to start waking up earlier)
12:45 PM: Oatmeal with a bit of honey
04:00 PM: 5oz chicken breast, 2 egg whites, half a yam, 1 cup broccoli
07:00 PM: Same as last meal but without the yam
09:30 PM: Whey Protein shake with water
11:30 PM: PWS (half a banana/8 oz milk/whey powder)
12:30 PM: 1/2 cup nonfat cottage cheese (for the caseine)

Supplements
1 centrum multivitamin
1 leviathan reloaded in the morning
1 leviathan reloaded in the afternoon

Morning Swim
Tried HIIT in the pool for the first time, don't know the length of my communal pool. I just warmed up for five minutes, sprinted for a lap, active rest for a lap and a half, repeat for 15 minutes. Felt intense while I was doing it, but almost felt like I was cheating by not doing the usual 30 minutes of non HIIT swimming.


Workout: Push Day (Heavey Low Reps)
Chest:
Bench Press: 295x6, 315x5, 335x4
Incline DB Press: 100x8, 105x8, 110x8
Iso Decline Press: 230x10, 230x8, 230x8
Legs:
Squat: 275x6, 295x6, 315x6
Leg Press: 5 plates x 8, 5 plates x 8, 5 plates x 8
Leg Ext: 210x10, 210x10, 210x10
Shoulders:
Db Military Press: 85x6, 90x6, 95x6, 95x5
Arnold Press: 45x8, 50x8, 55x6, 60x5
Triceps:
Close Grip Bench: 155x8, 175x6, 175x5
Dips: 8, 7, 6

Definitely the hardest lift day of the week. As you can tell by my sets, I was really struggling towards the end. Btw, I'm on a push/pull/angle routine. Basically
Day 1: heavy push movements
Day 2: heavy pull movements
Day 3: rest
Day 4: light angular high reps for the push muscles
Day 5: light angular high reps for the pull muscles.
Day 6: details day for abs/calves/forearms

Hopefully, I get stronger, but thats highly unlikely with my current calorie limitations.

Thanks for any input you guys might have.

 

[RobInKuwait]

You thought about the anabolic diet? I love it, as do alot of guys on here. High fat, protein, and trace carbs during the week, carb up on the weekend.

 

[sf9ersfan8]

god luck man, ill be following along. i wouldnt be suprised if your strength went up while you cutbecause of the extra protein. especially if your diet was that bad befor.

 

[Sxhawnn]

You thought about the anabolic diet? I love it, as do alot of guys on here. High fat, protein, and trace carbs during the week, carb up on the weekend.

I actually haven't heard about the anabolic diet yet, I'll be sure to check it out.

 

[Sxhawnn]

I just read up on the anabolic diet. I've read mostly good things but some people who have been on the diet seem to complain about poor energy levels and generally feelings of being lethargic. Aside from that, the idea of using fat rather than carbs as an energy source seems to make sense. And it sounds a lot more appealing than my current diet of chicken breasts/broccoli. But so far the current diet has been workin pretty well for me. So i'm thinking that I might try the anabolic diet when this current one hits a plateau. I really am looking forward to trying it though. 4 whole eggs and 6 slices of bacons sounds a hell of a lot better than the oatmeal i had this morning :food:

 

[RobInKuwait]

I just read up on the anabolic diet. I've read mostly good things but some people who have been on the diet seem to complain about poor energy levels and generally feelings of being lethargic. Aside from that, the idea of using fat rather than carbs as an energy source seems to make sense. And it sounds a lot more appealing than my current diet of chicken breasts/broccoli. But so far the current diet has been workin pretty well for me. So i'm thinking that I might try the anabolic diet when this current one hits a plateau. I really am looking forward to trying it though. 4 whole eggs and 6 slices of bacons sounds a hell of a lot better than the oatmeal i had this morning :food:

Yeah, if you're getting results off your current diet by all means!

As far as energy levels, I usually have a lot more energy early in the week than on Thursdays and Fridays, but the lethargy isn't too bad.

 

[Sxhawnn]

A bit delayed but here's day 2. Friend had an event last night. I cracked and had a shot of crown.

Day 2:
Diet
Thursday 7/24/08
11:30 PM: Whey protein shake/8 oz low fat milk
12:00 PM: Oatmeal with a bit of honey
02:30 PM: Protein Shake
05:30 PM: Chicken breast, half a yam, broccoli
08:15 PM: Whey Protein shake/milk/half a banana (PWS)
08:45 ish: had some of the leftover chicken breast, more broccoli
1:30 Am: none fat cottage cheese for the caseing

Supplements
1 centrum multivitamin
1 leviathan reloaded in the morning
1 leviathan reloaded in the afternoon

Morning Swim
Same as Day 1
Pool: Warmed up for five minutes, sprinted for a lap, active rest for a lap and a half, repeat for 15 minutes.

Workout: Pull Day (Heavey Low Reps)
Back:
Dead lift: 275x6, 295x6, 315x6
Bent over Rows: 185x8, 205x8, 225x8
Lat Pull Downs: 130x10, 140x10, 150x10

Biceps:
Pullups for biceps: 4,4,3,3
Drag Curls: 70x10, 80x10, 90x10 ( last four reps were with 70s)

Traps:
Barbell Shrugs: 275x8, 295x8, 315x6
Dumb bell Shrugs: 100x10, 100x10, 100x10

Abs:
Hanging leg raise: 12, 12
Rope Pull downs: 120x12, 120x12

Good day overall, but i'm really feeling tired with the low calorie count.

 

[Sxhawnn]

Day 3, Fri, 7/25/08

Diet
11:30 : Whey shake with water
12:15 : Oatmeal with a bit of honey
02:20 : Protein Shake with water
04:15 : Subway, Chicken breast on wheat, no condiments
07:30 : second half of the sandwich
09:00 : piece of chicken from my girlfriends sandwhich
10:00 : whey protein shake with water

Cardio

Todays usually the day where I swim for an hour. But I'm trying to put all my faith in HIIT so I just did the usual HIIT routine with an additional 5 minutes in the pool.

Workout: Rest Day

 

[Sxhawnn]

Day 4, Fri 7/26

Diet:
09:15 AM: Protein Shake with water
09:55 AM: Oatmeal
01:00 AM: Oatmeal, Chicken breast, broccoli
04:30 PM: Oatmeal, Chicken Breast, brcccoli
06:45 PM: Protein shake with water
08:30 PM: ABB 50 gram protein shake (PWS)
One more serving of slow digesting protein to come

After some reading and some input from the ultimate cutting thread, I decided to add one serving of carb into my diet and cut my daily serving of milk to just one serving a day. Also thinking about adding some almonds to up my calorie intake.

Supplements
2 leviathan reloaded in the morning
1 centrum in the morning
2 leviathan reloaded in the afternoon

Workout:
Angle Day (light weight, high reps)
Chest:
Incline DB Flys: 70x12, 75x10, 75x10
Cable Crossovers: 70x15, 70x15, 70x15
Pec Dec Flys: 70x20, 85x20, 100x15

Hamstrings:
Lying Leg Curls: 100x20, 110x20, 120x15, 120x15

Shoulders:
Cable lateral Raise: Right Arm: 40x15, 40x15, 40x12
Left Arm: 40x12, 40x12, 40x10
Barbell Front Raise: 35x15, 35x15, 15x15 (last set is right arm only)
Seated lateral raises: 15x20, 15x20, 15x20(last set is right arm only)

Triceps:
Cable Rope Pulldowns: 120x15, 140x12, 140x12
Overhead Db extension: 65x15, 65x12, 65x12

I don't know if I just had a particular good workout or if the leviathan reloaded just kicked in today. Today was my first day at full dosage and I felt myself sweating more than usual and getting a better pump than usual. Especially right after my sets where it seems like blood was just rushing into the trained area. Anyone have a similar experience?

 

[sf9ersfan8]

what is your daily calories?

 

[pdx89]

good luck man

 

[Sxhawnn]

what is your daily calories?

Hmm to be perfectly honest, i haven't really been counting calories. Here is an estimate though

3 protein shakes : 360
3 servings of oatmeal/carbs: around 510 maybe a bit more
2 chicken breasts : 650ish (i eat about a pound)
honey: 80 calories
broccoli: 100 or so
cottage cheese at night: 80ish

thats the basics of what I have everyday
but sometimes i have some eggs in between and half a banana after a workout

I'm eating approximately 1800-2000 a day. I was eating 2000-2200 earlier in the weak. However after some reading, i plan on upping my calories back to about 2300. some extra eggs, maybe half a handful of almonds for the good fat content. I dropped 4 pounds this week alone. maybe its the leviathan but I should slow down the weight loss a bit.

 

[Sxhawnn]

Day 5:

Diet:
11:30 AM: Protein shake with water
12:20 PM: Oatmeal with honey
03:00 PM: Chicken Breast, half a yam, broccoli
05:30 PM: ABB 50 protein shake (PWS), corn to spike insulin
07:30 PM: Going to soup plantation, will eat some of that delicious Asian salad and pick out the chicken breast from the chicken noodle lol.
10:00 PM: Another protein shake, probably some eggs as well before I sleep.

Cardio
HIIT swimming. same as yesterday
(smoked 3 cigarettes with a shot of rum yesterday at a party and felt its impact in my swim today) I rarely smoke unless its a social occasion. This morning experience has made me decide that I will cut it out completely from now on. on the bright side, today is my last day of swimming for the week. Rest my shoulders a bit (which have gotten bigger and more defined from the swimming and the angle days)


Workout:
Angle Day 2 (Light pull muscles)
Decline Pullovers: 95x12, 95x12, 95x12, 95x12
Straight Arm Pulldowns: 120x15, 130x15, 130x15, 130x15
Easy Curl bar bicep curls: 95x12, 95x12, 95x12
Incline biceps curls: 25x15, 25x15, 25x15
Cable Double bicep curls: 40x15, 30x20, 30x20

I hate working with light weights. I feel weak using 25 pound dumbbells for curls haha. I have come to the conclusion that leviathan makes me sweat like a freak in the gym. Felt good overall though. One more day in the gym and I get another day or rest.

i started this log 5 days ago and I am already 4 pounds lighter. I have now lost a total of 15 pounds.

starting weight 249 pounds
Current weight 234 pounds
goal: 205 pounds

 

[Sxhawnn]

Haven't posted in a bit cause of various events goin on but here's day 6.

Diet:
09:30: Protein shake, oatmeal
12:30: Chicken breast, oatmeal, broccoli
03:30: Chicken breast, oatmeal, broccoli
05:30: Protein shake
08:30: Protein shake

Technically today was suppose to be my details day where I train abs/calves/and forearms. However my girlfriend finds out she has jury duty on day 7 which is technically our free day (she's on this diet with me but not half as strict).

So after the moping and complaining about how she can't even have a cheat day on day 7, I give in and we have a cheat meal at 10:00 PM! Totally ashamed to post this. I'm usually completely on point every day aside from my cheat day. But I did enjoy the burger. :food:

 

[Sxhawnn]

Day 7:

Diet (official cheat day):
mexican food
sushi
1 pound of ribeye

I felt so bad about the burger yesterday that I went to my boxing gym and put in an hour and 15 minutes of cardio. Followed this up with my details day workout;

Forearms:
Reverse grip cable curl: 140x6, 140x6, 120x10, 100x20
Seated Forearm curl: 120x12, 120x12, 120x12
overhead hangs: 4 sets till failure

Calves:
Donkey calf raises:165x15, 180x15, 295x15
Leg press cal raises: 5 plates x 20 for 3 sets
Sitting calf raises: 115x20 for 3 sets

Abs:
Rope Crunches: 100x15, 110x15, 90x20, 80x20
Side cable Crunches: 100x20, 100x20 on both sides
Double crunch machine: 40x20 for 3 sets

Supplements:
leviathan reloaded
one centrum

I felt like a fell off the wagon yesterday. Going to cut down my cheat meals to only two per week from now on.

 

[pdx89]

Eventhough it is very important to stay strict just remember to control the diet and not let the diet control you or else you will always fail. The diet looks good, but just as my personal recomemdation if weight lose is your goal I would try to cut out carbs after 2pm. If you do workout after 2pm (like me) it is okay to have carbs with your post workout meal though.

 

[Sxhawnn]

I do try to cut out carbs all together past a certain time. However, its never consistent from day to day because my schedule is inconsistent. I definitely need to work on that but due to my schedule of classes and the need to stay up late on certain days. I sometimes don't wake up till 11:30 AM so I can't realistically cut out carbs at a set time like 2:00 pm. However I do try to confine my carb intakes to my first three meals. And the only carb i eat now is oatmeal. its actually grown on me. I'm actually liking the taste more and more haha. But the whole pwo thing does worry me. I usually workout at night like a I'm about to do now. however, I'm really reluctant to eat carbs this late into the night. Especially cause I've already had about 90 grams of carbs today (3 servings of oatmeal).

 

[pdx89]

Yeah I do know what you mean and although it is best to try and be consistant it can be almost impossible when you don't have a set schedule. Oatmeal is probly the best carb in my opinion, but because it is a complex carb it takes long to digest and provides long term energy. Just as long as you don't eat alot of carbs before bed you should be just fine. And even though you don't want to eat a pwo meal you're body needs it to grow and recover from the workout so I highly recommend you do even though it may be late and you might want to look into casien protien as well. good luck :thumbsup:

 

[Sxhawnn]

Alright guys here's day 8:

Diet:

11:00 AM: Protein shake, 1 ounce milled flax
11:45 AM: Oatmeal
02:45 PM: Chicken breast, oatmeal, broccoli
05:45 PM: Chicken breast, oatmeal, broccoli
08:30 PM: Protein shake, 1 egg, 2 egg whites
11:30 PM: Post workout: Protein shake, small apple to raise insulin, and approximately 3/5s cup of cottage cheese.

After viewing the master cutting thread in the weight loss section, I decided I was cutting to much weight too fast and not eating enough calories. So I added in the 1 ounce of milled flax for good fat content/fiber and the 150 calories. I added in the 1 egg, 2 egg whites as well as the small apple at the end of the workout. I'm now intaking about 2100-2200 and getting all the protein that my body needs.

Workout:
Push day (Heavy low reps)
Chest:
Bench Press: 295x6, 315x6, 335x5
Incline DB press: 100x8, 105x6, 110x6 (felt real easy today)
Decline Iso Press: 235x10, 255x10, 255x10
Legs:
Squat: 275x6, 295x6, 315x6
Leg Press: 5 plates x 10 for 3 sets
Leg Ext: 195x10, 210x10, 225x10
Shoulders:
Upright Rows: 95x8, 105x8, 115x8, 125x8
Arnold Press: 45x10, 50x10, 60x8, 65x8
Triceps:
Narrow grip BP: 155x8, 175x6, 195x6
Dips: 8, 8, 8

Great day overall. Felt awesome being back in the gym after eating crap yesterday

 

[Sxhawnn]

Hey guys here's day 9

Diet:
09:45 AM: protein shake/1 ounce milled flaxseeds
10:30 AM: oatmeal
01:30 PM: oatmeal, chicken breast, (ran out of broccoli)
05:00 PM: Flamebroilers chicken breast, some brown rice, veggies
09:00 PM: protein shake, small apple, a little brown rice
12:00 PM: 1 egg, two egg whites, protein shake, 3/5 cup of cottage cheese

Cardio:
Did the usual HIIT swim routine this morning. Tiring but refreshing as always.

Lift:
Pull Day, low reps, heavy weights
Back:
Deadlifts: 275x6, 295x6, 315x6
Bent over rows : 185x8, 135x8, 155x8, 175x8
Cable Pull downs: 130x10, 140x10, 150x10
Biceps:
Pullups: 4, 4, 3
Drag curls: 70x10, 80x10, 90x10
Traps:
Barbell shrugs: 275x8, 295x8, 315x3 (i was burned) lowered weight and did 275x4
DB shrugs: 100x10 for 3 sets
Abs:
Hanging leg raises: 3x12
Crunch machine: 110x15, 125x15, 140x15

Supplements
Leviathan reloaded
1 centrum multi

Pretty good day overall. I did get schooled in the gym though. Apparently, a gym vet was nice enough to correct my form for my bent over rows. I felt like a douche who was just tugging at a heavy weight. Hence the reduction in the weight of bent over rows this week. Live and learn though, I'm glad I finally learned the proper method.

 

[pdx89]

whats up evrything looks real good the only suggestion I have that works very well for me is cutting carbs out of your diet as much as possible after 2pm. If you workout after 2pm though it is still important to get you pwo carbs in, but execpt for that if you stop carbs after two I think you might see some good changes. But all in all it looks like your a really good job :thumbsup:

 

[Sxhawnn]

Day 10

Diet:
10:00 AM: Protein shake, milled flax seeds
11:30 AM: oatmeal
02:00 PM: Subway sandwich (chicken breast, wheat, no cheese, no mayonaise, lettuce, tomatoes, cucumbers)
03:30 PM: 2 hardboiled eggs
05:00 PM: Second half of sandwich without the bread
08:45 PM: Protein shake, egg white, 1/2 cup of cottage cheese
11:45 PM: protein shake, 1/2 cup of cottage cheese.

Added an extra serving of cottage cheese today because the chicken breast from subway was kinda small.

HIIT:
25 minutes in the pool this morning. Did an extra 10 minutes because today's my rest day from the weight room. Cheers

 

[Sxhawnn]

day 11

Angle day (light, high reps)

Chest
Incline flys: 70x12, 70x12, 70x12
Cable crossovers:70x15, 70x15, 70x15
Pec dec Flys:140x20, 160x20, 180x20
shoulders:
Cable lateral Raise:R:40x15,40x12,40x12 L:40x12, 40x10, 40x10
Barbell front raise: 35x15, 30x15, 15x15 (3rd=right shoulder only)
Bent over db lat raise: 15x20,15x20,20x15(3rd=right shoulder only)
Leg curls: 95x20, 110x20, 125x15, 125x15
triceps:
Pulldowns: 160x15, 170x12, 180x12
Seated Extensions: 65x12, 65x12, 65x13

Diet:
9:00 AM: protein shake, flaxseed
9:45 AM: oatmeal
12:45 PM: chicken breast, oatmeal, broccoli
3:45 PM: chicken breast, 1/2 serving of oatmeal, broccoli
6:00 PM: protein shake
8:30 PM: protein shake 2 egg whites

Cardio

Did the usual 20 minutes of HIIT this morning

 

[Sxhawnn]

day 12
11:00 AM: Protein shake, oatmeal
01:30 PM: 1.5 ounce almonds/walnuts, one peach, 1 egg, 2 egg whites
04:00 PM: Chicken breast, oatmeal, broccoli
06:30 PM: 30 gram abb protein shake
08:00 PM: soup plantation
11:00 PM: 2 more egg whites

workout
Angle Day 2 (light weight, high reps)
Back
Machine pulls: 180x12, 180x12, 180x12, 180x12
Straight arm Pull downs: 120x15, 130x15, 140x15, 140x15
Biceps
Preacher curl: 95x12, 95x12, 95x12
incline curls: 30x15, 30x15, 30x15
double bicep cable curl: 40x20, 40x20, 50x15
Bent over curl: 20x20, 20x20

Played two games of basket ball
roughly 25 minutes of cardio
(my pool was closed, :frustrate