Looking to keep track of my training and nutrition to keep me accountable for some goals I set for myself. Weighed in at 315lbs the night of December 31st ‘23, I’d say I’m at least 100lbs heavier than I should be. Main goal is just to drop fat mass and be healthier. I’ve got 2 weddings to attend in August ‘24 and January’26 I’d like to look good for as well.
I’m 29 years old, train at home, own/operate a lawncare business in the warm months and work as a heavy equipment operator doing snow removal in the winter.
Set a challenge for myself to eat clean, train 4-5 days/week, hit 9k steps per day, read 6 books and not consume any alcohol from 1 Jan to 9 April 2024 (the first 100 days of the year) so far so good on that front, I’m down 10lbs since January 1st to 305lbs now.
Right now my training looks like this:
1 strength circuit per week
1 hypertrophy/accessory day per week
2 “manual labour” style workouts per week
And I just bought an airbike so once I get that set up I’ll add a 5th day of cardio/mobility work
Training for 14 Jan 2024:
A1 Zercher Squat 4x4 135lbs
A2 Dip 4x4 BW
A3 SGHP 4x4 135lbs
A4 RDL 4x4 135lbs
A5 BB Row 4x4 135lbs
Training for 16 Jan 2024 (Today):
A1 scap pullup 3x3 BW
A2 1/2 kneeling KB press 3x3/side 24kg
A3 split squat 3x10/side
B1 band lat pull-down 3x12
B2 push-up 3x12
B3 Boxer squat 3x10/side
D1 Band push down 2x12
D2 band lateral 2x10
D3 standing calf raise 2x20
D4 wrist roller
D5 tibialis raise 2x20
Books: 20 pages “The way of men”, 2 pages “we make ghosts”, 40 pages “1 page marketing plan”
I also log my daily physical/nutritional/business activities in a journal of sorts that I write in every morning, that’s more of a plan for the day vs what I log here which will be what I actually accomplish for the day.
Manual Labour, 12 rounds:
-Sandbag Suitcase Deadlift x 1/side 80lbs
-Zercher carry 135lbs
These are probably about 4 metres each time, I don’t have enough room to turn around with the bar so I unrack and walk backwards to the wall then walk forwards and re-rack.
-KB plank row/switched this to KB clean and press + waiter walk for the last two rounds, think I will keep that going forward.
Then did some forearm/grip stuff, wrist roller, levers, pro/supination, plate pinch, fat bar hold and band hand opens for 1-2 sets each.
Books: 20 pages the way of men, 20 pages 1 page marketing plan, 2 pages we make ghosts (this one is supposed to be 1 page per day for a year but I got it a bit late from Amazon so I’m on 2 per day until I catch up).
Feeling very good from training and eating better. Yesterday after I logged my training I sat on the couch and it felt like I was floating on a cloud, guess it was the dopamine from working out.
Probably should’ve mentioned more about food in the first post, right now I’m on 1555kcal, 187p, 123c, 35f, which I’m realizing now is probably too little food to be sustainable even though I am trying to lose a fair bit of weight. I do feel full and overall pretty good while eating that though, any input on this front would be appreciated!
Little circuit of farmers walks, abs stuff and mobility
Got the airbike assembled and put to work today, very happy I picked it up.
Books: Finished “the way of men” over the weekend and I’m 40 pages into “becoming a barbarian”. Going to read 1 chapter of “1 page marketing plan” before bed, as well as the usual 2 pages per day of “we make ghosts” since my last post.
It’s a great read for sure, actually just finished it today on my lunch break at work! The author wrote “The way of men” before “Becoming a Barbarian”, not necessary to read them in order but I’d definitely recommend that one too!
Deadlift x 2 135lbs
Goblet carry 20 steps 24kg
Suitcase carry 10steps/side 24kg
Deadlift x 1 185lbs
Goblet carry + Suitcase carry same as above
Just did 10 rounds as I was a bit short on time before work. I actually feel like this style of training will benefit me a lot once the landscaping season starts back up again, it makes for pretty good “pre-season” training.
Books: 2 pages “we make ghosts” before training, will start “the subtle art of not giving a f*ck” and “how to win friends and influence people” today at work, finished up “becoming a barbarian” and “the one page marketing plan” yesterday.
5-4-3-2-1-2-3-4-5 minutes on the bike, 1 minute rest between efforts. This was quite hard I’ll be doing it a lot more frequently. Total 37 mins and 220kcal
Cool down static stretch
Books: usual 2 pages “we make ghosts” I’m all caught up with that one now though so it’ll be 1 page per day going forward. Finished “the subtle art of not giving a f*ck” before my workout and it was a very good read as well.
Band hamstring curl 1x15/side
Band TKE 1x10/side
DB curl, DB hammer curl, calf raise, tibialis raise, calf cramper, DB French press, band pushdown, DB front raise, DB lateral, DB rear delt fly - 1 set each to near-failure.
Basically just a bunch of accessory stuff today, all of my other workouts during the week will be focused on the airbike and the manual labour stuff to help get me ready for the landscaping season.
Books: 1 page “we make ghosts” and chapter 3 “can’t hurt me”
It says I started at 315lbs bodyweight on Jan 1 earlier in my log, turns out I’m just an idiot and misread the scale lol I actually started at 295lbs and am down to 275lbs as of Feb 1, so a pretty good start but still a ways to go!
Meant to do another airbike “engine builder” this morning but overslept my alarm (have to wake up at 4am if I want enough time to train before I head to work, taking some getting used to) I’ll do that workout tomorrow morning but figured I’d update the log with a bit more detailed nutrition plan in case anyone has any input.
Fairlife skim milk and swerve
1C 1P 8kcal
@cnowak I appreciate you taking the time to read through man! I agree with you MD is pretty sweet, I’ve used it a fair bit in the past. Unfortunately I’m up in Canada so once you factor in shipping + import fees it gets a bit out of my price range. I’m hoping Biotest adds their stuff to the Amazon Canada site sometime soon haha