SmileFace Posted August 5, 2012 Posted August 5, 2012 I am returning to the gym after a year hiatus - that included eating anything I wanted and drinking. Somehow I only really gained about 5 to 10 pounds but lost all of my muscle. I am not a small chick - I started at 310 and got down to 165 at my lowest. When I was lifting consistently I was an average of 170 to 175 with a 24.6% bodyfat. However that isn't good enough so I want to get to 140 by next year with the hopes of a body fat ranging from 19 to 21 - but I personally can't do it with cardio alone so hopefully this time I can lose the last 40-45 while lifting and feel more proud of myself. I have pics in profile if anyone wants to add me. Anyway starting weight as of 8/4/2012 is 184.2 This is my workout from yesterday Cycling (stationary):1:10:00 || 15 mi (+338 pts) [*]Incline Dumbbell Flyes: 7.5 lb x 12 reps (+22 pts)7.5 lb x 12 reps (+22 pts)7.5 lb x 12 reps (+22 pts) [*]Seated Dumbbell Shoulder Press: 15 lb x 12 reps (+51 pts)15 lb x 12 reps (+51 pts)15 lb x 12 reps (+51 pts) [*]Dumbbell Side Lateral Raise: 7.5 lb x 10 reps (+42 pts)7.5 lb x 10 reps (+42 pts)7.5 lb x 10 reps (+42 pts) [*]Triceps Pushdown - Rope Attachment: 20 lb x 12 reps (+11 pts)20 lb x 12 reps (+11 pts)20 lb x 12 reps (+11 pts) [*]Hanging Straight Leg Raise: 12 reps (+6 pts)12 reps (+6 pts)12 reps (+6 pts) [*]Bench Dip (Seated Dip): 10 reps (+19 pts) [*]Plank: 30 sec (+13 pts)
Author SmileFace Posted August 5, 2012 Author Posted August 5, 2012 Light Walking (secondary e.g. commute, on the job, etc):0:30:00 (+7 pts)2.5 miles [*]Elliptical Trainer: 0:10:00 || Moderate (+75 pts) [*]Machine Hack Squat: 140 lb x 10 reps (+39 pts)140 lb x 10 reps (+39 pts)140 lb x 10 reps (+39 pts) [*]Dumbbell Lunges: 15 lb x 10 reps (+81 pts)15 lb x 10 reps (+81 pts)15 lb x 10 reps (+81 pts) [*]Seated Leg Curl: 60 lb x 4 reps (+11 pts)80 lb x 6 reps (+15 pts)80 lb x 10 reps (+17 pts)60 lb x 10 reps (+15 pts) [*]Hanging Frog Raise: 10 reps (+5 pts)10 reps (+5 pts)10 reps (+5 pts) [*]Plank: 30 sec (+13 pts)30 sec (+13 pts)30 sec (+13 pts) [*]Seated Calf Raise: 110 lb x 10 reps (+21 pts)110 lb x 10 reps (+21 pts)110 lb x 10 reps (+21 pts) [*]Weighted Hyperextension: 25 lb x 10 reps (+12 pts)25 lb x 10 reps (+12 pts)
brahmabull117 Posted August 5, 2012 Posted August 5, 2012 24.6% bodyfat for women is like 12% bodyfat for men which is actually pretty healthy/lean (compared to average population) Are you sure you're that lean? Did you ever have somebody measure your bodyfat percentage? Keep in mind this is about 20% bodyfat for women - http://www.autoinfection.com/wp-content/uploads/2011/02/jaime-koeppe-9.jpg
Author SmileFace Posted August 5, 2012 Author Posted August 5, 2012 (edited) 24.6% bodyfat for women is like 12% bodyfat for men which is actually pretty healthy/lean (compared to average population) Are you sure you're that lean? Did you ever have somebody measure your bodyfat percentage? Keep in mind this is about 20% bodyfat for women - http://www.autoinfection.com/wp-content/uploads/2011/02/jaime-koeppe-9.jpg I was - that isn't now at all. I actually ran the bioelectrical impedence machince at my old job at a physical therapy office. Either way bodyfat percentage can be vary machine to machine but that was my last reading. However it seemed like a catchy title - I am more worried about getting down to 140. The picture you posted is about the size I want to get down to. I have more leg defination than her tho. Edited August 5, 2012 by SmileFace
brahmabull117 Posted August 5, 2012 Posted August 5, 2012 I was - that isn't now at all. I actually ran the bioelectrical impedence machince at my old job at a physical therapy office. Either way bodyfat percentage can be vary machine to machine but that was my last reading. However it seemed like a catchy title - I am more worried about getting down to 140. The picture you posted is about the size I want to get down to. I have more leg defination than her tho. Cool, good look then and definitely work out with weights Muscular women are hot as hell. This one has a perfect mix of feminine, strong and sexy - http://25.media.tumblr.com/tumblr_m62iwxxpdq1qfmq8so1_500.jpg - (same one I just showed you in the pic above) BTW biggest thing I would tell you is to learn to embrace going to bed a little bit hungry. That's the biggest thing that helps me lose weight. I go to bed every night while being a bit hungry and it's helped me lose 28 lbs last 4 months
Author SmileFace Posted August 5, 2012 Author Posted August 5, 2012 (edited) BTW biggest thing I would tell you is to learn to embrace going to bed a little bit hungry. That's the biggest thing that helps me lose weight. I go to bed every night while being a bit hungry and it's helped me lose 28 lbs last 4 months Where is TMan?! I may actaully try ITT again. I can go all day with out eating. The nights are what get me so I am thinking of just embracing that and work around it. Like today I have had two handfull of raw almonds, two bananas, and a six inch hero from subway with turkey breast, chicken breast, provolone cheese - spinach, cumumber, peppers. - with pepper salt and extra vinagar. And a couple bottles of water. No more drinking my cals - I have picked back up some bad habits in the last year. To think that I went up about 2 dress sizes in the last year and only gained about 5 to 10 pounds - that further proves how much muscle I had before. Edited August 5, 2012 by SmileFace
brahmabull117 Posted August 5, 2012 Posted August 5, 2012 Where is TMan?! I may actaully try ITT again. I can go all day with out eating. The nights are what get me so I am thinking of just embracing that and work around it. Like today I have had two handfull of raw almonds, two bananas, and a six inch hero from subway with turkey breast, chicken breast, provolone cheese - spinach, cumumber, peppers. - with pepper salt and extra vinagar. And a couple bottles of water. No more drinking my cals - I have picked back up some bad habits in the last year. To think that I went up about 2 dress sizes in the last year and only gained about 5 to 10 pounds - that further proves how much muscle I had before. I actually eat whatever the hell I want and still drop weight and get really lean. It's all about calories in vs calories out for me - I just focus on eating high protein and working out a lot while keeping my calories very low I don't have great genetics for losing weight either - I was 250 LBs in high school
tman666 Posted August 6, 2012 Posted August 6, 2012 For the purposes of leaning out, I love incline walking in a glycogen depleted state-after a tough workout or before your first meal of the day. With regards to diet, I disagree that you need to get used to feeling hungry at bedtime. There's no magical hour at which a person turns into a pumpkin if they eat anything after it. If anything, I would lean towards skipping breakfast and condensing your eating window to 8 hours in the afternoon/evening ala Martin Berkhan's Leangains method of intermittent fasting. If you train in your fasting window, your fat loss results may be accelerated PROVIDED that you are still in an overall caloric deficit. Another thing that has helped me is to back load my carbohydrates. Basically, I try to eat most or all of my carbs for the day post-training. Pre-training meals for me tend to be protein+veggie+fat (P+F) meals, while post training meals tend to be lighter on the fat, but higher in carbs and protein (P+C). To my knowledge, one of the better carb-backloading resources is a guy named John Kiefer, who has a book out called Carb Nite. While the name sounds gimmicky, the science behind it is solid, and carb-backloading makes a whole lot of sense if your goal is fat loss. Here's a review from Julia Ladewski: Julia Ladewski: Carb Back Loading Explained: FAQ and Is It Right For You? I would advise against diving too much into the minutia at this point. I think if you start incorporating some fasted morning incline walking (every day) and focus on simply eating slightly less in addition to getting back into the swing of things at the gym, you'll start seeing some results. 2
Eternal Sunshine Posted August 6, 2012 Posted August 6, 2012 How long/how many miles should you incline walk for? I did this before breakfast every day (I just felt like it, had no idea how beneficial it is) and I was surprised how effortlessly I dropped some weight (around 10lbs). Keep in mind that I didn't really reduce my eating all that much.
Author SmileFace Posted August 6, 2012 Author Posted August 6, 2012 Today is rest day so hopefully I can get some light cardio in. I know I won't be able to work out before work - only because I don't want to be up that early so no fasted workouts. I am going to keep my eating window from 12pm to 8pm. I actually like itt since it allows me to eat bigger meals instead of smaller meals during the day. I brought some swai burgers and baked them in light Italian dressing. They are 135 calls per burger and 17 grams of protein. I will have 1 1/2 for lunch and a side salad. I got 8 burgers for $3.99. Now I am tempted to full my freezer, lol. Happy Monday all! I usually try to do cardio after all my work outs so I will start back.
brahmabull117 Posted August 6, 2012 Posted August 6, 2012 Today is rest day so hopefully I can get some light cardio in. I know I won't be able to work out before work - only because I don't want to be up that early so no fasted workouts. I am going to keep my eating window from 12pm to 8pm. I actually like itt since it allows me to eat bigger meals instead of smaller meals during the day. I brought some swai burgers and baked them in light Italian dressing. They are 135 calls per burger and 17 grams of protein. I will have 1 1/2 for lunch and a side salad. I got 8 burgers for $3.99. Now I am tempted to full my freezer, lol. Happy Monday all! I usually try to do cardio after all my work outs so I will start back. Sounds good. Make sure you constantly train yourself to eat less and less Contrary to popular belief, the #1 key to losing weight is not working out or doing cardio, it's restricting calories
Author SmileFace Posted August 7, 2012 Author Posted August 7, 2012 Work out for today ... 30 minute elliptical moderate rate. My legs feel a little more relaxed from my legs work out yesterday. The scale at this gym weight is way off so I will only jounal my weight from my home gym scale. Which is most likely where I will do my lifting. I will love some chiptole but I dont want to travel so sushi it is. I do log my food. If I have time I will copy paste it here.
Author SmileFace Posted August 8, 2012 Author Posted August 8, 2012 So today and yesterday are conplete rest days from the gym - treated myself by going to see Ted. I have eaten at a hege deficit both days and just allowing time for my legs to recover from the legs work out. I am going to go home and do some burpees(attempt with how my legs are feeling) and some planks. Tomorrow will be back and shoulders.
Author SmileFace Posted August 11, 2012 Author Posted August 11, 2012 Today was a light day. I planned to get a little outdoor activity in but thanks to the weather - that didn't work out. I did 30 minutes on the elliptical today and have finally have all the feeling in my legs. Tomorrow will be arms, back and tricep day.
Author SmileFace Posted September 6, 2012 Author Posted September 6, 2012 My life should be back to regular programming soon so with the move I will have better access to a gym. Bumping this to get myself back on track.
Author SmileFace Posted September 16, 2012 Author Posted September 16, 2012 Ok I planned to do two things today. Post here as well as in the little improvements thread. I am officially in a new city which happens to be my hometown. I have never been an active member of agym in this city since it does intimidate me. Anyway I will being trying out some free passes at diffferent gyms to see where I feel comfortable. Today is Sunday and I am starting a small 5 day cleanse. I use to do this every six months. Day 1 & 2 ... Liquids only. Protein shakes, broth, clear and cream soups, pudding and 90 oz of water Day 3 ... Soft proteins - Eggs, canned meats and 90 oz of water Day 4 ... Firm proteins - ground meats fish and 90 oz of water Day 5 ... Solid proteins...chicken , steak and 90 oz of water Bye carbs!! I need to find my inspiriation again. I lost over 130 pounds and gained back 10. I can not afford to be back where I was. My mom was on the phone the other day talking to someone who hasn't seen me since I was obese and she found the nerve to mention to them that I gained back some weight - I don't want to end up back there. I wasn't happy and I wasn't the best I could be. Good day all! 2
Author SmileFace Posted September 17, 2012 Author Posted September 17, 2012 Accountability Planned to go to the gym with my sister this morning. I get ready and the chick leaves the house without her gym clothes and then says we can just go to the gym tomorrow. The asks me to buy her a slice of pizza. Then wonders why she is fat. I sat my happy ass down and drank my water. I am going to stock up on proteins and legumes. I want to start running in the morning ( which scares the hell out of me) and going to the gym at night. I told her we will go to the gun tonight howerver I am not waiting on anyone.
tman666 Posted September 17, 2012 Posted September 17, 2012 Yeah, I've found that a lot of times, it's best to train alone. Training partners go either way: they either enhance your motivation and drive to push yourself, or they are an anchor to your progress. I'm not saying you should ditch your sister btw, but I think it's wise to establish that your training regimen and goals independently of someone else. Of course it seems kind of selfish, but this is one of those things where you have to guard against other people's weakness affecting you. Of course, if you have highly motivated training partners that are capable of helping motivate each other and keep each other accountable, then it can be a snowball effect towards the positive. Just depends on the people. 1
Author SmileFace Posted September 17, 2012 Author Posted September 17, 2012 Yeah I always did my own thing and it worked out. I can't really let my own self down. It has been easier to stay on my diet here. You know why since I have people watching everything I eat so I don't have room mess up. Plus seeing y sister stuff her face it makes me want to do better. Sad I know. I made my own protein balls today. 2 packs of instant oats (plain) 8 oz of Neufchatel cheese 3/4 cup of peanut butter 1/2 cup of chopped nuts 1 tablespoon of honey 1 teaspoon of vanilla extract 3 scoops of vanilla protein powder (I used Designer Whey 100 cals) Melted cheese, peanut better honey and extract in microwave and whipped... added the rest of the ingredients stirred. portioned out 16 balls and dust in dark chocolate powder... yum 1
Author SmileFace Posted October 26, 2012 Author Posted October 26, 2012 Personal Bump since this **** is happening..:-)
Hawaii50 Posted October 26, 2012 Posted October 26, 2012 (edited) No canned meats eccck.. ick. Get some better, fresher animal proteins. Edit: Do this for a man who has to eat meat out of a bag. x2 Edit #2: And please don't loose that butt. Edited October 26, 2012 by Hawaii50
Author SmileFace Posted October 26, 2012 Author Posted October 26, 2012 No canned meats eccck.. ick. Get some better, fresher animal proteins. Edit: Do this for a man who has to eat meat out of a bag. x2 Edit #2: And please don't loose that butt. Heavy squats and deadlifts my friend. Ok, all fresh meats - that sounds kinky.
Hawaii50 Posted October 26, 2012 Posted October 26, 2012 Heavy squats and deadlifts my friend. Ok, all fresh meats - that sounds kinky. You made it kinky! tubesteak.
runner Posted October 26, 2012 Posted October 26, 2012 i would recommend getting rid of ALL processed meats (canned ham, cold cuts, spam, hotdogs, etc). that shyt will kill you. ferreals.
Recommended Posts