SmileFace Posted January 28, 2013 Posted January 28, 2013 (edited) Hello all. I am in the process of getting back to my goal weight however I have been really bad over the last year. A little about my past - I use to weigh about 300 pounds lost about 140 - I am now 30 pounds up from my lowest weight and it sucks. Anywho I wll be back lifting and working out tomorrow. I am taking part in a weight loss challenge. Which lasts 12 weeks - which will help me get back where I was then I will continue with regular exercise. If anyone is familiar - I will be doing Jamie Eason's 12 week live fit program. Anywho this thread will be to post my workouts, daily cals, recipes, seeking advice and just daily b.s and tips. Todays Cals cals 1,121 Carbs88 Fat 43 Protein 99 I won't usually keep my cals this low but on my rest day I won't exceed 1200 cals I take a multi, flax seed, proboitic, boitin, iron, calcium When working out - BCAA, D-Ribose I do protein shakes as well on days I work out . Body Fortress - Super Advance Whey Isolate Edited January 28, 2013 by SmileFace 1
Author SmileFace Posted January 28, 2013 Author Posted January 28, 2013 (edited) I am down 1.6 pounds from yesterday. Today I have had a omlette that had 29 grams of protein and a protein shake that has 34 grams of protein. I am tired. I haven't lifted in a year. Anyway ... here is the workout. Todays work out . Wide Arm Push-Up:12 reps12 reps12 reps [*]Dumbbell Bench Press: 60 lb x 12 reps60 lb x 12 reps60 lb x 12 reps [*]Incline Cable Flyes: 10 lb x 12 reps10 lb x 12 reps10 lb x 12 reps [*]Narrow Arm Push-Up: 12 reps12 reps12 reps [*]Standing Overhead Barbell Triceps Extension: 30 lb x 12 reps15 lb x 12 reps15 lb x 12 reps [*]Bench Dip (Seated Dip): 12 reps12 reps12 reps Edited January 28, 2013 by SmileFace 2
Author SmileFace Posted January 29, 2013 Author Posted January 29, 2013 I am down 3.8 pounds from yesterday. I don't really put much factor on the scale but I rather weigh daily so I can track when my weight fluctuates. My workouts are pretty blah - since I am working out from home. The gym near me doesn't open for a few days so I can't only use the couple free weights I have at my house. Anywho I don't feel drained and got my complete stack today so I am happy about that. Remember - don't drink you calories I am averaging about 1300-1500 cals a day and at least 100 grams of protein. Anyway - here is my workout. Hammer Dumbbell Curl:10 lb x 12 reps 10 lb x 12 reps 10 lb x 12 reps [*]One-Arm Dumbbell Row: 10 lb x 12 reps 10 lb x 12 reps 10 lb x 12 reps [*]Close-Grip Standing Barbell Curl: 30 lb x 12 reps 30 lb x 12 reps 30 lb x 12 reps [*]Dumbbell Bicep Curl: 10 lb x 12 reps 10 lb x 12 reps 10 lb x 12 reps [*]Preacher Curl: 20 lb x 12 reps 20 lb x 12 reps 20 lb x 12 reps [*]Concentration Curls: 10 lb x 12 reps 10 lb x 12 reps 10 lb x 12 reps 1
MrNate 2.0 Posted January 29, 2013 Posted January 29, 2013 Just curious: Do you have any lower body workout days coming along? The large muscles in our legs/back burn fat like no tomorrow. This will be pretty neat to follow.
Author SmileFace Posted January 29, 2013 Author Posted January 29, 2013 Just curious: Do you have any lower body workout days coming along? The large muscles in our legs/back burn fat like no tomorrow. This will be pretty neat to follow. Yes legs are tomorrow. I do a 4 days on - 3 days off (I probably will do cardio on my days off just because) Day 1 - Chest/Triceps Day 2 - Back/Biceps (My back workout is lacking since I am not at a gym and I don't really want to work out my traps) Day 3 - Legs/Calves Day 4 -Shoulders/Abs Day 5 - off Day 6 - off Day 7 - off repeat I don't start back mixng cardio and lifting until week 3 I think. Plus it is new to me to now do legs and abs on the same day but I try to do planks daily either way. 1
Author SmileFace Posted January 29, 2013 Author Posted January 29, 2013 If you love peanut butter - invest in some pb2 ... only $4.50 on Vitacost and like Anela said - they will spam you daily but their prices are great Simple protein shake 1 scopp - Body Fotress - Whey Isolate Vanilla Crem(cals130/fat1/carbs1/protein ) 2 tbsp of PB2 Choco 1 serving of liquid eggs whites 1/4 cup of plain yogurt 1/4 cup of almond milk vanilla - unsweetened 1/2 cup water total cals 243 fat 15 carbs 3 protein 41
amaysngrace Posted January 29, 2013 Posted January 29, 2013 Ugh!...another thread to make me feel like I don't take good enough care of myself. I'll do my part and sing a song "Go Smiley! Go Smiley!" 1
MrNate 2.0 Posted January 29, 2013 Posted January 29, 2013 Ugh!...another thread to make me feel like I don't take good enough care of myself. I'll do my part and sing a song "Go Smiley! Go Smiley!" Yeah..I'm looking at your sig..what's up with that?
amaysngrace Posted January 29, 2013 Posted January 29, 2013 Yeah..I'm looking at your sig..what's up with that? My grandfather said that to my uncle. Not everything is about me you know. But if it were I'd tell you I eat like crap and am still pretty thin. But don't ask me to walk a mile in your shoes cause I probably can't walk a mile in my own. Or even barefooted. 2
tman666 Posted January 29, 2013 Posted January 29, 2013 Smileface... We need to do something about your back work, my friend.
Author SmileFace Posted January 29, 2013 Author Posted January 29, 2013 (edited) Smileface... We need to do something about your back work, my friend. Yes I know.... once I get back to the gym I can't really do a pull up at home -- maybe off of my staircase lol But my problem with back exercises. I mean I will throw in some deadlifts when I get to a gym but I am so worried about my traps - they are naturally big and I don't like it. I am wondering if back exercises increase that. I am really not sure. Edited January 29, 2013 by SmileFace 1
tman666 Posted January 29, 2013 Posted January 29, 2013 Yes I know.... once I get back to the gym I can't really do a pull up at home -- maybe off of my staircase lol I recommend one of those door-frame type pull up bars. Worth every penny, in my opinion. In my experience, having a pull up bar at home is the major missing puzzle piece for a good at-home workout. The one I have is very similar to this one. No screws or anything. As long as you're not kipping your pullups too much, it feels very stable. Another great tool, in my opinion, are resistance bands. You can use them for a multitude of things (including rear delt/upper back work), they're cheap, and they don't take up much space. Obviously, these tools can't completely replace a fully equipped gym set up, but if your only option is to work out at home (or if you prefer to do conditioning bodyweight conditioning workouts at home rather than making a trip to the gym), you can do a lot with these couple of things. 3
tman666 Posted January 29, 2013 Posted January 29, 2013 But my problem with back exercises. I mean I will throw in some deadlifts when I get to a gym but I am so worried about my traps - they are naturally big and I don't like it. I am wondering if back exercises increase that. I am really not sure. Deadlifts will certainly build your traps. If you're worried about your traps, I'd consider switching to glute/ham raise or hyper-back extension work for hamstrings/glutes. Barbell hip thrusts are another great exercise that won't hit your traps directly but will allow you to train your posterior chain effectively. As far as back exercises that minimize trapezius involvement, I'd focus on pull ups and rowing variations that involve you pulling more towards your hips/stomach than your sternum. It will be difficult to completely eliminate trap involvement though. But really, I can't imagine that your traps are that disproportional. If I were you, I'd focus on training large movements rather than focusing on specific muscles. I feel this will build better balance (not to mention strength) in your physique in the long term. Just my $.02. 1
Author SmileFace Posted January 29, 2013 Author Posted January 29, 2013 Deadlifts will certainly build your traps. If you're worried about your traps, I'd consider switching to glute/ham raise or hyper-back extension work for hamstrings/glutes. Barbell hip thrusts are another great exercise that won't hit your traps directly but will allow you to train your posterior chain effectively. As far as back exercises that minimize trapezius involvement, I'd focus on pull ups and rowing variations that involve you pulling more towards your hips/stomach than your sternum. It will be difficult to completely eliminate trap involvement though. But really, I can't imagine that your traps are that disproportional. If I were you, I'd focus on training large movements rather than focusing on specific muscles. I feel this will build better balance (not to mention strength) in your physique in the long term. Just my $.02. Thanks!! I know the traps thing is probably in my head mostly but it is the only think that I find looks to "manly" when I lift. I only plan to do the body split for now - then I will switch to whole body workouts and vice versa. I rather full body but I think splits allow me more time to recover.
Author SmileFace Posted January 30, 2013 Author Posted January 30, 2013 I am down .4 pounds from yesterday. The only true reason to work out your legs is to get a great ass and great legs lol. This **** was hard. FYI on dumbbell exercise - weight is per weight. I am on the post-work out high! Anyhoo... here it is Dumbbell Squat:30 lb x 12 reps30 lb x 12 reps30 lb x 12 reps [*]Dumbbell Lunges: 30 lb x 12 reps30 lb x 12 reps30 lb x 10 reps [*]Romanian Dumbbell Deadlift: 30 lb x 12 reps30 lb x 12 reps30 lb x 9 reps [*]Standing Calf Raises (one legged too) 24 reps24 reps24 reps [*]Crunch: 12 reps12 reps12 reps [*] Lying Leg Raise: 12 reps12 reps12 reps 3
Phateless Posted January 30, 2013 Posted January 30, 2013 Keep crushing, SmileFace. We're all proud of you. 1
Author SmileFace Posted January 31, 2013 Author Posted January 31, 2013 I am in pain but I am going to get up and do my workout. I am down .2 pounds from yesterday and as much as my hard work hurts I am seeing the results. Will post workout stats later. It is Shoulder abs day and I don't have to seat for most of the workouts - which is great after leg day, since the lat thing I need to do it bend or extra movement. Haha. I will pay out my ass right now for a hot guy with a unlimited supply of bio-freeze and icyhot. 1
Author SmileFace Posted January 31, 2013 Author Posted January 31, 2013 My workout was weak today. I really couldn't make it to the gym this morning. I slept most of the time and had to rush my workout before work. I removed the seated dumbbell press since I only had 30 pound weights and knew I couldn't do it. My only other weights were 5pounds so I increased my reps. My stomach is so tight - I feel like I just had surgery or something. I will be going to the gym in the am - however I have rest days for the next 3 days so I may be just end up being a cardio bunny. I am not too happy with my workout but it is better than nothing and the **** still hurt lol Standing Dumbbell Straight-Arm Front Delt Raise Above Head:5 lb x 24 reps5 lb x 24 reps 5 lb x 24 reps [*]Side Lateral Raise: 5 lb x 24 reps 5 lb x 18 reps 5 lb x 12 reps [*]Seated Bent-Over Rear Delt Raise: 5 lb x 24 reps 5 lb x 18 reps 5 lb x 12 reps [*]Leg Climb Crunch: 18 reps 12 reps 12 reps [*]Plank: 15 sec 15 sec 15 sec
BehindBlueEyes Posted January 31, 2013 Posted January 31, 2013 I am in pain but I am going to get up and do my workout. Stop being a wuss.....No Pain No Gain:laugh: I had to.... 1
Author SmileFace Posted February 1, 2013 Author Posted February 1, 2013 My weight is the same today. It is rest day. I am debating if I need those but I am taking part in this Feb month squat challenge so it is a 55 body weight squats today and I may do some planks. Anywho happy Friday!! Make good choices. 2
Eternal Sunshine Posted February 3, 2013 Posted February 3, 2013 Do you feel hungry SF with the amount of calories you are eating?
Author SmileFace Posted February 3, 2013 Author Posted February 3, 2013 Do you feel hungry SF with the amount of calories you are eating? Only at night time. I could probably afford to eat more but I want to lose as much weight as I can right now. However I do take this drink 3 times a week,vitaccino, and it cuts my hunger. vitaccino, vitaccino coffee, vitaccino slimming coffee
Eternal Sunshine Posted February 3, 2013 Posted February 3, 2013 Only at night time. I could probably afford to eat more but I want to lose as much weight as I can right now. However I do take this drink 3 times a week,vitaccino, and it cuts my hunger. vitaccino, vitaccino coffee, vitaccino slimming coffee I will check it out. I find that if I eat below around 1700 calories, I get so hungry, it's hard to fall asleep. I usually just give up and eat something
Author SmileFace Posted February 3, 2013 Author Posted February 3, 2013 I will check it out. I find that if I eat below around 1700 calories, I get so hungry, it's hard to fall asleep. I usually just give up and eat something Yeah which explains my insomnia and night eating/hunger. I try to keep my cals for the night time - granted I work until midnight so my schedule allows it.
Imported Posted February 3, 2013 Posted February 3, 2013 Only at night time. I could probably afford to eat more but I want to lose as much weight as I can right now. However I do take this drink 3 times a week,vitaccino, and it cuts my hunger. vitaccino, vitaccino coffee, vitaccino slimming coffee The active ingrediante for that coffee to do what you want is Sibutramine Sibutramine - Wikipedia, the free encyclopedia Meridia (sibutramine): Market Withdrawal Due to Risk of Serious Cardiovascular Events That stuff was pulled off the market, well really it was never actually available."Slimming coffee" slipped in under the rug and the FDA is just now starting to catch up on it and figuring out that it contains sibutramine, which means its going to get pulled off the market soonish. Or be made without having any sibutramine in it, which means you're now paying a lot of $$$ for crap tasting coffee. So, if all the FDA alerts don't worry you, you should stock up now, before its all pulled off the market or modified into uselessness. I hear for sure, the Brazilian one has sibutramine in it and I'd assume the vitacinno does as well since you're having problems sleeping. Also, its a controlled substance in the US. Not sure if it'd pop you on a piss test though. I haven't used it myself and only now read about it.
Recommended Posts