Tiger Bass
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Age: 19
Height: 5'7"
Goal: To greatly decrease my BF% while putting on muscle.
First Target weight: 185 lbs
Diet:
-yogurt
-grilled chicken
-apples
-bananas
-basic salad mix with fat free raspberry vinaigrette
-whole grain rice with grilled chicken
-whole grain spaghetti with low fat sauce and grilled chicken
-turkey, grilled chicken, and tuna sandwiches with low fat swiss
-handful or so of cocktail peanuts as snacks
-water, water, and more water
Background information: I started the weight watchers diet around January and weighed approximately 255lbs. About 3 months in, I had lost about 30 lbs and went off the Weight Watches diet and started to use a more common sense approach. This consisted of absolutely no fast food, junk food, soda, etc and only food that contains some sort of real nutritional value. I periodically give myself a break from this when I go out to dinner with my family which is approximately once a month.
I have no been actively going to the gym and all weight loss can be accounted to my day to day activities such as walking to class, not eating fat and calorie laden food, and simply a lack of eating. Realizing that this might not be the most effective nor safest way to become healthier, I have decided to start going to the gym.
I have quite a few genuine medical problems that make it difficult and sometimes discouraging. I have very bad ankle problems that make it very difficult for me to endure long periods of cardio since most put large amounts of stress on my ankles. So far, the bike is the best I can do and can do about 20 continuous minutes on average. And for reasons I don't feel comfortable releasing yet, my gains for exercises involving my biceps, and especially my pectorals, will Always be low.
My workout schedule is Sunday, Tuesday, and Thursday evening. I will be expanding this and hopefully move them to the morning as I become more accustomed to working out and waking up early. I will always measure my cardio length in time when my heart rate is above 160bpm. I measure dumbbell exercises as the weight of 1 dumbbell that I use, even if I'm using two. Here is my progress thus far:
Thursday (9/27):
Cardio: 15 min
DB Shoulder Press: 15x10, 15x10, 15x10, 15x10
DB Seated Curl: 15x10, 15x10, 15x10
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15
DB Tricep Extension: 25x10, 25x10
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x25, 25x25
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x5
Sled Seated Leg Press: ---
Lever Horizontal calf ext: 50x15, 50x15, 50x10
Weighted Lever Crunch: ---
Body Weight: 196 lbs
Sunday (9/30):
Cardio: 15 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x10, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: ---
DB Tricep Extension: ---
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x20, 25x20, 25x20
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x3
Sled Seated Leg Press: ---
Lever Horizontal Calf Ext: 50x10, 50x10, 50x10
Weighted Lever Crunch: 50x10, 50x10, 50x10
Cardio: 5 min
Body Weight: 195.6 lbs
Monday (10/1):
Cardio: 20 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x5, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15, 15x15
DB Shrugs: 25x20, 25x20, 25x20
DB Tricep Extension: 20x10, 20x10, 20x10
DB Fly: 10x10, 10x10, 10x10
DB Row: 20x15, 20x15
BB Flat Bench Press: 45x7, 45x5
Sled Seated Leg Press: 110x10, 130x10, 130x10
Lever Horizontal Calf Ext: 70x10, 50x15, 50x10
Weighted Lever Crunch: 50x10, 50x10, 60x15, 60x15
Body Weight: 194.6 lbs
So far, I have no been using any sort of supplements or vitamins and am becoming increasingly interested in using some but not sure what to use yet.
Any comments or tips are greatly appreciated.
Lastly, I was told to mention I’m from Caraudio.com
Height: 5'7"
Goal: To greatly decrease my BF% while putting on muscle.
First Target weight: 185 lbs
Diet:
-yogurt
-grilled chicken
-apples
-bananas
-basic salad mix with fat free raspberry vinaigrette
-whole grain rice with grilled chicken
-whole grain spaghetti with low fat sauce and grilled chicken
-turkey, grilled chicken, and tuna sandwiches with low fat swiss
-handful or so of cocktail peanuts as snacks
-water, water, and more water
Background information: I started the weight watchers diet around January and weighed approximately 255lbs. About 3 months in, I had lost about 30 lbs and went off the Weight Watches diet and started to use a more common sense approach. This consisted of absolutely no fast food, junk food, soda, etc and only food that contains some sort of real nutritional value. I periodically give myself a break from this when I go out to dinner with my family which is approximately once a month.
I have no been actively going to the gym and all weight loss can be accounted to my day to day activities such as walking to class, not eating fat and calorie laden food, and simply a lack of eating. Realizing that this might not be the most effective nor safest way to become healthier, I have decided to start going to the gym.
I have quite a few genuine medical problems that make it difficult and sometimes discouraging. I have very bad ankle problems that make it very difficult for me to endure long periods of cardio since most put large amounts of stress on my ankles. So far, the bike is the best I can do and can do about 20 continuous minutes on average. And for reasons I don't feel comfortable releasing yet, my gains for exercises involving my biceps, and especially my pectorals, will Always be low.
My workout schedule is Sunday, Tuesday, and Thursday evening. I will be expanding this and hopefully move them to the morning as I become more accustomed to working out and waking up early. I will always measure my cardio length in time when my heart rate is above 160bpm. I measure dumbbell exercises as the weight of 1 dumbbell that I use, even if I'm using two. Here is my progress thus far:
Thursday (9/27):
Cardio: 15 min
DB Shoulder Press: 15x10, 15x10, 15x10, 15x10
DB Seated Curl: 15x10, 15x10, 15x10
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15
DB Tricep Extension: 25x10, 25x10
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x25, 25x25
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x5
Sled Seated Leg Press: ---
Lever Horizontal calf ext: 50x15, 50x15, 50x10
Weighted Lever Crunch: ---
Body Weight: 196 lbs
Sunday (9/30):
Cardio: 15 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x10, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: ---
DB Tricep Extension: ---
DB Fly: 10x10, 10x10, 10x10
DB Shrugs: 25x20, 25x20, 25x20
DB Row: 20x10, 20x10, 20x10
BB Flat Bench Press: 45x10, 45x5, 45x3
Sled Seated Leg Press: ---
Lever Horizontal Calf Ext: 50x10, 50x10, 50x10
Weighted Lever Crunch: 50x10, 50x10, 50x10
Cardio: 5 min
Body Weight: 195.6 lbs
Monday (10/1):
Cardio: 20 min
DB Shoulder Press: 20x10, 20x10, 20x10
DB Seated Curl: 15x10, 15x10, 15x5, 15x5
DB Front Raise: 10x10, 10x10, 10x10
DB Wrist Curl: 15x15, 15x15, 15x15
DB Shrugs: 25x20, 25x20, 25x20
DB Tricep Extension: 20x10, 20x10, 20x10
DB Fly: 10x10, 10x10, 10x10
DB Row: 20x15, 20x15
BB Flat Bench Press: 45x7, 45x5
Sled Seated Leg Press: 110x10, 130x10, 130x10
Lever Horizontal Calf Ext: 70x10, 50x15, 50x10
Weighted Lever Crunch: 50x10, 50x10, 60x15, 60x15
Body Weight: 194.6 lbs
So far, I have no been using any sort of supplements or vitamins and am becoming increasingly interested in using some but not sure what to use yet.
Any comments or tips are greatly appreciated.
Lastly, I was told to mention I’m from Caraudio.com