Chendrum's Journal
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Chendrum's Journal - 6/20/2007 10:41:03 AM
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chendrum
Posts: 9
Joined: 6/18/2007
Status: offline
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Height: 6 feet 2 1/2 inches
Starting Weight: 400 lbs, May 7 2007
Current Weight: 367 lbs, June 29, 2007
Starting Body Fat: 196 lbs
Current Body Fat: 162 lbs
Starting Lean Mass: 204 lbs
Current Lean Body Mass: 205 lbs
Starting Body Fat: 49.1%
Current Body Fat: 44.1%
Goals:
Ultimate:
By June 30, 2009, have lost 175 lbs body fat, gain 5 lbs lean muscle, weigh under 230
3 Month Goals/Year Goal:
By September 28, 2007, lose 20 lbs body fat, weigh under 350 (total 50 lbs body fat lost)
By December 28, 2007, lose 20 lbs body fat, weigh under 330 (total 70 lbs body fat lost)
By March 28, 2008, lose 20 lbs body fat, weigh under 310 (total 90 lbs body fat lost)
By June 27, 2008, lose 20 lbs body fat, weigh under 290 (total 110 lbs body fat lost)
Weekly Goals:
By June 29, 2007, lose 1.5 lbs body fat, weigh under 367.5 - (Goal Met! 367!)
By July 6, 2007, lose 1.5 lbs body fat, weigh under 366.0
By July 13, 2007, lose 1.5 lbs body fat, weigh under 364.5
By July 20, 2007, lose 1.5 lbs body fat, weigh under 363.0
By July 27, 2007, lose 1.5 lbs body fat, weigh under 361.5
By August 3, 2007, lose 1.5 lbs body fat, weigh under 360.0
By August 10, 2007, lose 1.5 lbs body fat, weigh under 358.5
By August 17, 2007, lose 1.5 lbs body fat, weigh under 357.0
By August 24, 2007, lose 1.5 lbs body fat, weigh under 355.5
By August 31, 2007, lose 1.5 lbs body fat, weigh under 354.0
By September 7, 2007, lose 1.5 lbs body fat, weigh under 352.5
By September 14, 2007, lose 1.5 lbs body fat, weigh under 351.0
By September 21, 2007, lose 1.5 lbs body fat, weigh under 349.5
By September 28, 2007, lose 1.5 lbs body fat, weigh under 348.0
< Message edited by chendrum -- 6/29/2007 9:26:14 AM >
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RE: Chendrum's Journal - 6/20/2007 11:56:53 AM
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raidendavidb
Posts: 1455
Joined: 5/26/2007
Status: offline
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good luck with that hope your doing tons of cardio, watching your diet, eating every 2-3 hours and maybe you should try working out 2 body parts a day, look around this forum for a good plan and diet may help you.
(in reply to chendrum)
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RE: Chendrum's Journal - 6/20/2007 12:18:16 PM
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CowboyMouth
Posts: 327
Joined: 4/28/2007
Status: offline
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Congratulations on getting this going man. If you haven't already you should determine you 3-month, 6-month and one year goals and post them.
You mentioned in another thread how things are different for you than someone who has been working out for years and just trying to add a few more pounds of muscle or lose a few more pounds of fat. Even though it may seem you have a long way to go, in a way you are in a much more exciting position then they are. You have more to achieve and you can look keep looking forward to looking a little better and feeling better every week as long as you stick to your plan.
Keep it going and thanks for joining the site, I look forward to seeing your progress.
Edit: Oh you didn't mention in your opening post that you started at 400lbs, so you've already made significant progress.
< Message edited by CowboyMouth -- 6/20/2007 12:22:05 PM >
_____________________________
My Training Journal
(in reply to raidendavidb)
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RE: Chendrum's Journal - 6/26/2007 8:56:04 AM
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chendrum
Posts: 9
Joined: 6/18/2007
Status: offline
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Thanks for the encouragement!
Last week I gave my body a rest; I'm back to work again this week.
Week 8:
Lifting Schedule:
Monday 6/25/2007 (3 sets, 60 sec interval, 5 reps, weight set to near failure on 5th rep) - DONE
Weight - Reps - Excercise
100 lbs - 25 - Rowing (Warmup)
240 lbs - 5/5/5 - Flat Barbell Bench Press
160 lbs - 5/5/5 - Barbell Military Press
220 lbs - 5/5/5 - Widegrip Lat Pulldown
250 lbs - 5/5/5 - Squats
150 lbs - 5/5/5 - Seated Bicep Curl
130 lbs - 5/5/5 - Laying Triceps extension
100 lbs - 25 - Rowing (Cooldown)
Monday's workout was great. Good burn, The weight was set good; I was at near failure on the last rep of each.
Tuesday - not sore.
Wednesday 6/27/2007 (3 sets, 90 sec interval, 8 reps, weight set to near failure on 8th rep) - DONE
Weight - Reps - Excercise
100 lbs - 25 - Rowing (Warmup)
220 lbs - 8/8/8 - Flat Barbell Bench Press
140 lbs - 8/8/8 - Barbell Military Press
210 lbs - 8/8/8 - Widegrip Lat Pulldown
250 lbs - 8/8/8 - Squats
140 lbs - 8/8/8 - Seated Bicep Curl
110 lbs - 8/8/5 - Laying Triceps extension
100 lbs - 25 - Rowing (Cooldown)
Wednesday - Bench, Military Press, and Triceps hurt! Each rep felt like it was heavy as hell, but they kept going up. I was at near failure on each; the tricep's extension failed at 5 reps. New exercises suck! (While you are learning them!)
Thursday - not sore.
Friday 6/29/2007 (2 sets, 120 sec interval, 15 reps, weight set to near failure on 15th rep) - DONE
Weight - Reps - Excercise
100 lbs - 25 - Rowing (Warmup)
190 lbs - 15/15/8 - Flat Barbell Bench Press
110 lbs - 15/13/8 - Barbell Military Press
180 lbs - 15/15/15 - Widegrip Lat Pulldown
250 lbs - 15/15/15 - Squats
100 lbs - 15/15/15 - Seated Bicep Curl
70 lbs - 15/15/10 - Laying Triceps extension
70 lbs - 50 - Rowing (Cooldown)
Friday - Bench hurt like hell in my shoulder. I might be overtraining it; need to cut weight or skip bench next time. Lats and Squats were no problem; should raise the weight a bit next time.
Nutrition - 2400 calories/day (50% carb, 30% protein, 20% fat)
Monday 6/25/2007
Meal 1: 3 Scrambled Eggs and potatoes (egg substitute, mushrooms, onions, cilantro, potato) - 395c (50/32/18)
Meal 2: Bagel, Cream Cheese, Chicken (Whole Wheat Large Bagel, Light Cream Cheese, 1/3 cup chicken) - 389c (53/29/18)
Meal 3: Chicken Fried Rice (Steamed rice, chicken, mushrooms, celery, onions, soy sauce, cilantro, garlic) - 417c (50/31/19)
Meal 4: Chicken Fried Rice (Steamed rice, chicken, mushrooms, celery, onions, soy sauce, cilantro, garlic) - 417c (50/31/19)
Meal 5: Chicken Fried Rice (Steamed rice, chicken, mushrooms, celery, onions, soy sauce, cilantro, garlic) - 417c (50/31/19)
Meal 6: Chicken Fried Rice (Steamed rice, chicken, mushrooms, celery, onions, soy sauce, cilantro, garlic) - 417c (50/31/19)
TOTAL: 2452 calories : (50/31/19)
Tuesday 6/26/2007
Meal 1: Bagel, Cream Cheese, Chicken (Whole Wheat Large Bagel, Light Cream Cheese, 1/3 cup chicken) - 389c (53/29/18)
Meal 2: Bagel, Cream Cheese, Chicken (Whole Wheat Large Bagel, Light Cream Cheese, 1/3 cup chicken) - 389c (53/29/18)
Meal 3: Tuna Sandwich and 30 baby carrots - 399 calories (48/31/21)
Meal 4: Tuna Sandwich and 30 baby carrots - 399 calories (48/31/21)
Meal 5: Pork Chop, Asparagus, Rice - 418 calories (46/33/21)
Meal 6: Chicken Fried Rice (Steamed rice, chicken, mushrooms, celery, onions, soy sauce, cilantro, garlic) - 417c (50/31/19)
TOTAL: 2411 calories: (50/30/20)
Wednesday 6/27/2007
Meal 1: 3 Scrambled Eggs and potatoes (egg substitute, mushrooms, onions, cilantro, potato) - 395c (50/32/18)
Meal 2: Bagel, Cream Cheese, Chicken (Whole Wheat Large Bagel, Light Cream Cheese, 1/3 cup chicken) - 389c (53/29/18)
Meal 3: Chicken, Rice, Broccoli - 396 calories (49/33/18)
Meal 4: Chicken, Rice, Broccoli - 396 calories (49/33/18)
Meal 5: Turkey, Rice, Asparagus - 381 calories (51/36/13)
Meal 6: Turkey, Potatoes, Green Beans - 399 calories (44/36/20)
TOTAL: 2356 calories: (49/33/18)
Thursday 6/28/2007
Meal 1: Bagel, Cream Cheese, Egg (half egg white, half egg substitute) - 390c (54/31/15)
Meal 2: Bagel, Cream Cheese, Egg (half egg white, half egg substitute) - 390c (54/31/15)
Meal 3: Chicken, Potato, Broccoli - 418 calories (48/35/17)
Meal 4: Chicken, Rice, Broccoli - 396 calories (49/33/18)
Meal 5: Chicken, Rice, Broccoli - 396 calories (49/33/18)
Meal 6: Progresso Hearty Chicken and Rotini - 200c (51/30/19)
TOTAL: 2190 calories (51/32/17)
Friday 6/29/2007
Meal 1: 3 Scrambled Eggs and potatoes (egg substitute, mushrooms, onions, cilantro, potato) - 395c (50/32/18)
TOTAL:
Notes:
Weighed and Measured 6/29:
Lost 1 inch measured 2 inches above my naval
Lost .75 inches measured at naval
Lost 1.75 inches measured 2 inches below my naval
Lost 2 pounds total weight
Lost 2.7 lbs body fat
Gained 0.7 lbs lean weight
< Message edited by chendrum -- 6/29/2007 9:50:26 AM >
(in reply to CowboyMouth)
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RE: Chendrum's Journal - 6/26/2007 12:27:57 PM
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CowboyMouth
Posts: 327
Joined: 4/28/2007
Status: offline
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Damn, getting sick of that meal yet? Lol. I started off similar, it gets easier as you find more meals that fit into your plans.
One comment on your training. Seems like you are lifting more for strength over muscle size, etc. I'd personally suggest increasing your reps to 10-12. Obviously you'd also bring down the weight too if you do that. Other than that, looks like a great start.
Keep yourself motivated and you'll get to that ultimate goal. Its so important to remind yourself daily of how bad you really want to reach your goal (and keep it forever). I personally spend a few moments each morning reviewing my written goals and picturing myself after achieving them. You really don't realize how important the subconcious mind is until you've done that for a few weeks.
Anyway, great job so far. I look forward seeing your further progress. Git r' done.
_____________________________
My Training Journal
(in reply to chendrum)
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RE: Chendrum's Journal - 6/26/2007 1:06:11 PM
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chendrum
Posts: 9
Joined: 6/18/2007
Status: offline
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Its been good so far; I'll definately be looking for some new recipes by the weekend though!
One of the suggestions I saw recommended going here:
http://www.t-nation.com/findArticle.do?article=04-073-training
It works progressively first - so weeks 1, 3, 5, 7 you work chest x 3, back x 3, legs x 3, etc.
Then on even weeks, you work chest, back, chest, back, chest, back, then move on to another pairing.
It starts week 1 at 3 sets of 5 reps, but then moves up to 3 sets of 8 reps on midweek, and 2 sets of 15 reps at the end of the week.
The last 6 weeks I've been following the bowflex weight loss guide, which was 1 set of 8-12 reps per exercise. I was just looking to switch things up a bit.
I'm open to suggestions! Is there a better workout suited towards lowering body fat?
Thanks again for your help CM!
(in reply to CowboyMouth)
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RE: Chendrum's Journal - 6/27/2007 6:30:56 AM
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CowboyMouth
Posts: 327
Joined: 4/28/2007
Status: offline
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Ah I see, sounds like a good plan. Switching things up is always a good idea.
quote:
Is there a better workout suited towards lowering body fat?
When I workout with weights I train as if I'm there to bulk even though my goal is really fat loss. You aren't looking to burn calories while you're lifting weights, but instead to build and/or maintain muscle. Therefore, train like you're at your target weight and bulking. Your muscles work toward your fatloss goal when your not in the gym by increasing metabolism.
Your plan sounds good, I didn't realize the low reps were for a short period of time. I'm doing the same thing - looking for a new program every 6-12 weeks.
_____________________________
My Training Journal
(in reply to chendrum)
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