F.A.T.E'S Journal
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F.A.T.E'S Journal - 10/8/2003 9:19:00 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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Stats
Weight: 302 lb
Height: 6'4
Age: 16
Goals
To go from 302 lb to 250 lb..then i will continue from them
Gain some strenght
Day one
Breakfast..- One white castle Frozen Cheese burger =155 calories
Meal..- 2 and a half hours later..- Another white castle frozen cheese burger = 155 calories
Lunch..-2 and a half hours later..- Salad with Ranch dressing(lunch, might i add it was great) = 200-250 calories
Meal..-2 hours later..- 2 cooked eggs= 160 Calories
Dinner..-2 hours later..- 2 tacos..= 260 calories
Snack..-2 hours later..- 2 graham crackers..= 160 calories
Took 890-950 calories Today
Over all
some say i need more calories...and i kind of think i do. im still stuck on how many i should eat to lose weight, slowly, or faster, dont matter, ehh! i did 50 jumping jacks today plus 15 push ups, and 50 sit ups, its a start and should slowly increase as days go by :)
< Message edited by F.A.T.E -- 10/8/2003 9:45:20 PM >
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RE: F.A.T.E'S Journal - 10/9/2003 7:19:16 AM
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fossils
Posts: 108
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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Hey Fate, Your goal seems sound and good but maybe you need to alter your approach. Little baby superman ate more than that. Remember to lose weight you dont have to starve yourself its a myth, its crap forget all that bullshit. You weigh 300 pounds try to eat 2500 cals a day, else 2000+ atleast. Now it may be hard but please dont eat those burgers they are very bad especially cuz its frozen which makes it even worse with all the crappy preservatives n stuff. Real food is healthy food. Lets start with the basics for breakfast, eat cereal a good fiber source or oatmeals, eggs, milk whatever you desire. Meal 2 i see you like burgers goto a supermarket by lean turkey or chicken ground meat. Make your burgers without cheese and yes you can cook them in water instead of cooking spray or any oil. Buy wheat bread and eat your meat with it. Its a decent substitute to burger buns. You can eat tuna, brown rice, wheat pasta...go easy on the pasta sauce..., fruits, salad combinations, you can bake healthy cookies. You can eat good food on a healthy diet too as long as you eat clean. It doesnt mean you go over to mc donalds eat 2-3 burgers or french fries. Also throw in some cardio, if you dont like cardio simply weight train for 30-40 mins a day. Good Luck
_____________________________
Eat Make Love
Train Make Protein
Sleep Make Muscle
Repeat.........
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/9/2003 8:31:38 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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quote:
ORIGINAL: fossils
Also throw in some cardio, if you don't like cardio simply weight train for 30-40 mins a day. Good Luck
There's always the option of just starting to walk for a basic cardio regimen.
Fossils is correct. Eat real food. Somewhere in the 200-2500 a day range. At the moment, you are eating around 895.. which is way way to low.
Now you posted about your requirements being about 4400 a day to maintain. Then how can you eat 895 and not be dropping pounds a day?
Here's why. Your metabolism when eating about 2000-2500 a day or really good wholesome foods will get a huge boost. Because it has to burn off the real food. Thus making food thermogenic. Eating lean steaks, chicken, salad, eggs and egg whites, tuna, lots of fruit and veggies and complex carbs. Your body has to work to utilize the energy from those foods. Sugars, burgers, simple stuff, body doesn't work and it just gets stored.
So, 4400 a day.. you are eating 895.. why aren't you losing tons of weight? Second reason, your body is very smart at adapting.
I eat every 2-3 hours. So my body is fine burning calories all day. It knows it's gonna get feed real soon. You on the other hand, your body has adapted. It knows it doesn't get a lot of food. So it slows way way down. You burn calories much slower because your body has adapted and knows that hey.. I'm not getting a lot of food so I better store what I can and slow this thing down to survive.
In a nutshell, you are continually in survival mode. Your body is primed for storage.
You start eating every 2-3 hours, good clean foods, roughly 400 calories a sitting (nothing too small but nothing huge either) and your body will start burning more calories. Your food will actually become a metabolic booster for you. Then you throw in some cardio (lite at first) to bump it up more. Pretty soon, your body will maintain the muscle because you are eating properly and it will be continually burning calories as it's out of starvation mode.
So eating more, eating better, and doing something simple like walking for 25-30 minutes to start is exactly what you need. More then 50% of your first month's results can come from your diet alone. And it's not a diet, it's a lifestyle change. You need to learn how to eat properly and that's it. It's not something you do for 3 months and then go back to soda and stuff. Make the change.. and then have the fun stuff (pizza, sodas and such) in moderation.
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(in reply to fossils)
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RE: F.A.T.E'S Journal - 10/9/2003 12:24:03 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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well im not really a fan of pizza and soda anymore, espically soda because i get addicted to it(literally), anyway, il eat healthy food from now on. i guess its ok to eat fruits and veggies right?
(in reply to Marc David)
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RE: F.A.T.E'S Journal - 10/9/2003 10:27:53 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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Today
Ok...today was a good day. I ate 6 Meals, from 2 to 2 and a half hours
first meal- bowl of Apple Jacks cereal- 2 eggs, and orange juice= 400 cal
second- salad with ranch dressing and 2 graham crackers= 400 cal
third- another salad and 2 graham crackers(hey i like salad)= 400 cal
forth- cream of chicken soup with 2 bananas= 400 cal
fifth- 7 graham crackers(good snack)= 400 cal
six- apple sauce, and 2 oranges= 300
over all i ate: 2300 calories. :)
i drank 8 glasses of water. did 100 jumping jacks, 50 every 2 hours apart, every monday im going to increase each session by 25, i ran for 10-15 min, and did 20 push ups, 60 sit ups, tomorrow, im going to start lifting weights and doing weight excersizes.
hopefully everything goes well.
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/9/2003 10:33:12 PM
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TreeTrunks
Posts: 92
Joined: 9/30/2003
Status: offline
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You're getting there! But you need to eat WAY more protein. Start investing money in a good whey protein powder. www.dpsnutrition.net has great deals on Optimum Nutrition's 100% whey. I love the stuff, taste is great as well. Canned tuna, albacore tuna, chicken, lean beef and steak. You NEED more protein!!! You're consuming too many carbs too. Take out some carbs and replace them with protein and you'll be golden bro! Good Luck!!!
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/10/2003 9:08:30 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Fruits and veggies are fine. Try and limit the sugars you take in. Simple sugars that is. I liked the suggestion about cooking up a bunch of chicken. Then bag it and stick it in the fridge. That is helpful. Then the rest of the week you aren't scrambling around trying to figure out what to eat.
Another good suggestion is to take a look in the receipies section. If you like to cook or maybe not, it's still an easy place to get good healthy ideas and a lot of the stuff tastes pretty darn good. Very healthy. Lots of protein for you.
Canned tuna is a great alternative. I often just bust out a can and eat it.. no vegtable oil tuna.. only spring water.
I think if you start off slow, take it easy, go lite on the carbs get more protein in.. drink your water and eat every 2-3 hours, you are going to notice you have a lot more energy. Hit the complex carbs over the simple sugars.
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(in reply to TreeTrunks)
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RE: F.A.T.E'S Journal - 10/10/2003 1:01:54 PM
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Leslie
Posts: 117
Joined: 6/13/2003
Status: offline
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You need to steer clear of sugar- that means no soda, apple jacks and such. Stick to good carbs like fruit, veggies, rice, whole wheat pasta and sweet ptoatoes;)
(in reply to Marc David)
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RE: F.A.T.E'S Journal - 10/10/2003 1:45:14 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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i can eat rice? my dad cooks white rice alot, infact he just cooked some, so i got my new meal imma eat in 20 minutes,, so it'll be easy to eat that i guess.
what about pork chops if its mixed in tomato sauce?(my dad makes it like that it taste good)
also is it good to lift weights and do weight excersizes? cause i know il gain muscle, and when doing excersizes i will burn calories(which will help me i assume), i dont want to lose weight generally, just decrease body fat, i heart creatine is good if u want to increase strength and body fat, or its something like creatine(il have to look) i got 2 dumbells, a bench, 1 bar and around 180 pounds of weights, nows all i need is a schedule, i was thinking about spending 1 hour a day lifting weights and doing weight excersizes the whole week, then the weekend be a day off, sound good?
thanks for all the help guys. 
< Message edited by F.A.T.E -- 10/10/2003 1:45:43 PM >
(in reply to Leslie)
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RE: F.A.T.E'S Journal - 10/11/2003 4:01:14 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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^weight training, my arms are sore, so yea its working(i think), i got a schedule to follow now thanks to mda!
(in reply to Shera)
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RE: F.A.T.E'S Journal - 10/12/2003 8:18:53 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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well here i am, i havent updated this for a while because ive been terribly sore, and tired, threw out the whole day, and i have no idea why, i think my 400 a meal isnt working and i need to up it alot more, i drink alot of water so its not that, i feel like imma die, though my bodys sore, im glad it is, my muscles are growing, and i hurt proudly, i just wish i wasnt so tired
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/12/2003 9:19:05 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Just remember as a beginner.. you need to take it all in stride. If you rush things.. your body will undergo a lot of changes way to fast. So be aware of that. If you are too sore, and can't recover, then you will eventually become discouraged and drop the program.
So take it easy. Improve the diet.. drink more water but don't go from 1 cup a day to 2 gallons the next. If you feel the meals are too much, work your way up to ~2000k calories a day. Slowly over a period of a month.
Same as with all the exercises. Do the minimum sets and reps till you get a feel of how your body is going to respond to the stimulus. Try not to overwork anything right off and get too sore as it will affect your recovery and mental attitude.
Take it easy. No need to rush. This whole thing is a lifelong journey with no end.
_____________________________
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/13/2003 4:49:40 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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hey! im not sore anymore, i just got done excersizing and i feel good. except i have this nasty boil on my leg but its not effecting my work out. thanks for the help, hopefully i can get back into shape.
also can u tell me why i was so tired yesterday, not enough calories? or was apart of bieng sore?
(in reply to Marc David)
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RE: F.A.T.E'S Journal - 10/13/2003 5:03:19 PM
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TreeTrunks
Posts: 92
Joined: 9/30/2003
Status: offline
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Tired? Did you get enough sleep the previous night?
(in reply to F.A.T.E)
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RE: F.A.T.E'S Journal - 10/13/2003 6:03:21 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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yes...around 10 hours...thats enough im sure..
(in reply to TreeTrunks)
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RE: F.A.T.E'S Journal - 10/14/2003 11:03:35 PM
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F.A.T.E
Posts: 31
Joined: 10/7/2003
Status: offline
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buwhaha, ya i had a good excersize yesterday and didnt get tired today, and i just had a good work out now, i feel better then ever, i made my own weight schedule too, anyway today was a good day, i had some rice, some vegtables mixed together and a veggie egg roll, also had a ice cream cone later for a snack but blah i have too cheat once and a while, then i hade a bowl of cereal(toasted oats) and a banana, in about 1 hour im going to have 2 cans of tuna and ham and cheese on wheat bread, and i made a new schedule as well so heres how it goes
tuesday - biceps & neck
21's- 8 reps halfway, 15 full range, 3 sets
barbell curls- 12 reps, 3 sets
dumbell curls- 12 reps, 2 sets
hammer curls- 10 reps, 3 sets
neck flexion- 11 reps, 2 sets
splenius- 11 reps, 2 sets
---
wednesday- shoulders & upper arms
barbell behind neck press- 10 reps, 3 sets
barbell front raise- 8 reps, 2 sets
barbell military press- 10 reps, 3 sets
arnond press- 15 reps, 2 sets
15 min rest
barbell upright row- 10 reps, 2 sets
barbell close grip bench press- 6 reps, 4 sets
dumnbell kick back- 10 reps, 3 sets
---
thursday- forearms & back
barbell reverse curl- 12 reps, 3 sets
dumbell hammer curl- 15 reps- 3 sets
dumbell wrist curl- 20 reps, 1 set
barbell wrist curl- 20 reps, 1 set
15 min rest
barbell bent-over row- 13 reps, 3 sets
barbell shrug- 10 reps, 2 sets
dumbell shrug- 12 reps, 3 sets
---
friday- chest & waist
barbell bench press- 12 reps, 4 sets
power lift- 6 reps, 3 sets
dumbell fly- 10 reps, 3 sets
dumbell pull over- 10 reps, 3 sets
15 min rest
weighted crunch- 8 reps, 2 sets
jackknife sit up= 8 reps, 3 sets
dumbell side bend- 10 reps, 3 sets
barbell dead lift- 12 reps, 3 sets
barbell bent knee good morning- 10 reps, 3 sets
---
saturday- hips & thighs
barbell squat- 10 reps, 2 sets
barball hack squat- 10 reps, 3 sets
barbell straight back stiff leg dead lift, 10 reps, 3 sets
barbell dead lift, 10 reps, 2 sets
15 min rest
barbell back hack squat, 10 reps, 3 sets
barbell good morning- 12 reps, 2 sets
---
sunday- calves
barbell standing leg calf raise, 10 reps, 4 sets
safety bar seated calf raise, 10 reps, 4 sets
barbell reverse standing calf raise, 10 reps, 4 sets
dumbell single leg reverse calf raise, 10 reps, 3 sets
dumbell single leg calf raise, 10 reps, 4 sets
---
mondays im off, also i hope no one minds but monday also means i can have a sweet, its only once a week so i dont see how it would hurt, yesterday and today ive noticed i get a crap load more sleep then usual and i sleep threw the night like a baby, ive had a good amount of energy, im looking for a supplement to buy but im not quite sure, i was also thinking bout getting slim fast bars to crave my chocolate cravings and stuff
(in reply to Marc David)
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