On the right track?
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On the right track? - 4/20/2005 7:41:29 AM
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rackmaster
Posts: 22
Joined: 4/5/2005
Status: offline
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Age: 51
Height 5'7"
Starting weight: 204 (was 230 last year, but dieted w/o exercise & hit a wall)
Current weight: 189
Fat % 36 start (currently 29%) Tanita scale
I'm just the usual guy who has been overweight most of my life (60's 70's stuff, drinking and drugging 20 years) and haven't seriously exercised in 20 years. When I was young, I raced motorcycles for exercise and fun, but that only marginally worked the legs, shoulders, arms and back, giving me a good base to start on. I never seriously lifed weights, but played around with some the family had around the house.
Recently, at age 51, (call it a mid-life crisis) I have been thinking about my future, retirement, and my health to enjoy that time in my life. I look in the mirror and see fat pockets in the usual areas, breasts, lats and belly. My trendmill last year was pretty good, colestral and blood pressure are fine. Basically, good heath.
I have an extra room at the house because the kids are all gone and figure that a weight set, cable TV and central air are a good start to finding the ultimate exercise program for a guy who doesn't like the gym (been there, done that). I got a used Weider bench w/ bflys for $25 Ebay, and a couple of hundered pounds of weights, WT for Dummies and here I am.
Started playing with the weights about 6 months ago, but got into a serious routine (upper/lower) about a month ago. I lift four days a week, cardio 6 to 7 with a brisk 2 mile walk with changing elevations. Started on a serious diet and protien suppliment two time a day with some thermogen to increase my metabolism. I lost 15 pounds in 6 weeks and gained/toned a fair amount of muscle in the back, arms and legs. I do about 100 crunches on the lower days too. My stomach has lost the bloat and I've dropped from a 40 to a loose 38 now. Wife says she can't believe it so far, although she was skeptical.
I figure I'm in the WLoss stage for about another month or two, before I get serious about wanting to bulk up. Gotta get rid of the fat to find my definition (for what it is). I'm sure if I could see more muscle, if the fat wasn't hiding it.
My diet consists of-
Breakfast: Protein drink M-M 5, pills, water. I take two thermogens, two thyroactivators, echanatia, daily vit, fish oil.
Mid Morning: Walk 2 miles, 1000mg C, and 400mg E, bottle of water. When I get back I have some protien, 2 egg whites or half a protien bar & a serving of fruit (banana or whatever I have).
Lunch: 3-4oz glrilled fish or chicx (no breading) & small salad w/ a little bit of rice vinegar (low sugar) & lemon for dressing.
Afternoon: Protein drink, another round of C & E before my workouts (1hr.) and more water.
Dinner: More fish or chix and some vegees, no starch, or very little for a treat.
I don't drink coffee, haven't drank alcohol in 15 yrs. Haven't smoked in 20. Only drink water, lots and lots of water. Sometimes, club soda for a treat. I haven't had refined sugar for years. Splenda or Equal only if necessary.
Bedtime snack: Fresh fruit, or ptrotien drink smoothie with fresh fruit.
All in all, a low carb/low fat diet with no sugars. Can't stand sweet sodas.
Routine consists of the usual freeweight stuff. Usually 3 sets of 10 reps for all.
Upper:
Bench 100
Bflys 50
Bicep curls 60
Lateral Raise 15
Front raise 15
Shrugs 50
Wrist curls (lift and curl) 15
Tricep Kickbacks 15
Pushups 50
Lower:
Floor:
Back extensions
Leg lifts (L/R side)
Crunch
Twist crunch
Bicycles 100
Squats (no weight yet) 50
Bench:
Leg lifts 50
Leg curls 50
Any advice to this would be appriciated. Enjoy the DBoard as I'm all alone in this thing.
Rack
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RE: On the right track? - 4/20/2005 7:51:16 AM
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MR.CLEAN
Posts: 102
Joined: 4/19/2005
Status: offline
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your not alone!!!
plus it sounds like you are doing great. congratulations on wanting to take care of your self.
after another month or so, try going to a split workout.
instead of total body every day you can concentrate on the major muscle groups on different days
otherwise keep it up and keep us posted...
what brand of supplements are you using(protein vitamins etc.)
fish oil is great...
_____________________________
Every day is my best day; this is my life.
I'm not going to have this moment again.
-Bernie Siegal
(in reply to rackmaster)
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RE: On the right track? - 4/20/2005 8:47:49 AM
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rackmaster
Posts: 22
Joined: 4/5/2005
Status: offline
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I guess I didn't make it clear, but I do the upper one day, lower exercises the next. Rest two days a week, Wed & Sun.. Cardio everyday.
I use Costco (Kirkland) products for most of the usual vitamins and stuff. I'm using M-M High 5 protien drink. I tired some GNC sh*t, but it didn't mix well at all. I took it back and got a full refund, but shorted them about 6 drinks for my trouble. My local guy sells this M-M stuff. It mixes really easy and tastes great. Of course, he charges too much for it. I have been getting some other stuff from him too, Thermo GenII and Thyroactivator for increasing metabolism. It seems to be doing the job w/o being to hyper. Just doing this to speed up the fat loss and then quit it. Too expensive and not good for you.
I read on another site to to eat some protien (or a shake) and take 1000mg C and 400E BEFORE exercising, so that's why I'm doing that. He recommended the fish oil to keep the arteries and viens soft and pliable.
I'm actually having a harder time lifting the same reps as I was a few weeks ago on the bench, hitting my failure one or two sooner. I'm thinking that I must be losing some muscle now as opposed to getting the fat off. I'm sure the less fat to lose, the harder it would be. I was thinking about lifting a few pounds heavier and backing off to 6 reps for a change of pace. Unfortunetly, I don't have access to any machines (w/o paying). I don't have anyway to really work my thighs, which need the most work. All I can do is squats, leg lifts/curls, lunges. I have large, defined calves though.
To anyone who isn't old enough to know better, never let yourself get to the point of having small "man-tits". This is one area that I believe will never really go away. Doesn't look bad in a shirt, but kind of embarssing in the buff. Pot belley is hard to lose too. Fortunetly, I never I got to the point of the "Dunlap" where I will have folds of fat after belly reduction. Seems to be pulling in fine w/o out any loose skin. Too many years of meat, potatos and beer. Still an inch or so layer of fat though so only a two-pak for now.
Rack
(in reply to MR.CLEAN)
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