Background:
I graduated May 28, 2008. From then until now I lifted off and on and drank ALOT. With summer vacation and starting a new job and trying to meet new friends it seemed unavoidable.
I used to be 6’3 250lbs @ 7.8% - 255lb @ 9.8%bodyfat with a 34.5" waist (a little assistance). Now I am 6’3 245lbs 15.8% bodyfat with a 37" waist:( Big difference. Little assistnace meaning I took about one cycle (prohormones)per year, it was great but I never really learned the good habits of dieting and training.
So now I’m fat, depressed (more like dissappointed), and getting ready for gyno removal surgery in a few months (its not horrible, but it’s not the same…). So needless to say its time to move forward and return to greatness.
Diet:
I don’t like to count calories, but when I made my diet I aimed for the 3500 calorie range and try not to cheat, if I cheat ill mention it on here so I can pinpoint why I failed and not think I’m a hopelessly fat, can’t lose weight person haha.
Breakfast:
1 cup of oatmeal
1/2 cup of frozen berries
2 ounces of raisins
2 Eggs (whole)
1 cup of milk
or
2 slices of whole wheat bread
1 egg
1 slice of cheese
1 cup of milk
Mid-Morning:
1 1/2 cup of collard greens
1 can of tuna
1 apple
Lunch:
1 banana
1 orange
1 chicken breast
2 cups of salad
2 ounces of mushrooms
2 ounces of tomatoes
2 ounces of shredded cheese
Post-Workout:
Protein shake (just On-Why Protein and water)
Investigating adding some carbs to the shake
Dinner:
2 cups of plain yogurt
1/2 fresh berries
2 ounces raisins
2 mixed nuts
or
New York Sirloin Steak 12 ounce
2 cups of collard greens or mixed veggies
Snacks:
If I get hungry or tempted I have a little baggy of mixed nuts and raisins on hand.
Morning Workout
I plan to do a Crossfit workout in the mornings 5 days a week which I plan to outline daily
Evening
5 days a week
Chest/Tri/Shoulders
Flat Bench 36
Incline Flat/DB or Military Press 310
Decline DB 310
Dips 3max
Standing Shoulder Press or Side Raise 310
Tricep Pushdown 310
Legs
Squat 310 (Currently have hip injury so I can’t go heavy)
Deadlift 310
Single Leg Leg Press 320
Leg Curls 310
Hanging Leg Raises 3*max
Your diet is severely lacking in protein, especially for your body weight. Also, your dinner could use some protein (with some carbs if it is your postworkout meal). And you could just push the nuts back to after dinner but before bed. Also maybe some cottage cheese too.
Downside to not pre-drinking is you waste more money at the bars, I’m just going to try and not drink more than a beer an hour…however, I didnt know that about Guinness, that was the main reason I avoided drinking it.
And I appreciate the diet technique, yogurt actually has a fair amount of protein considering its a dairy product. But ill see where I can modify and substitute more protein.
My big thing is I want to lose fat but not weight, tricky tricky.
My energy levels felt like crap from doing the crossfit in the morning, and it was very noticeable in the DB Incline. Usually I do much more weight, but my new gym Bally Total Fitness only has 85lbs…
Single Leg Leg Press
3sets of 20 6 45’s total + machine
Leg Curls
12x120 10x130 8x130 (felt tight)
Hanging Leg Raises
BW 15 12 10
Tried to hit on the Bally Total Fitness Personal Trainer, Sara, by asking for nutrional/exercise advice. I pretended to be riding on the bike until she walked by haha…
Bottomline she told me I needed to lose some bodyfat and she could whoop my ass in any workout, jesus.
But I invited her to a saturday work out at my other gym and she seemed down but had to work this saturday.
So we will see where this leads over the weeks to come…
No crossfit this morning, four in a row for the first time seems like enough.
Finally bought a journal
400 pm
Lat Pulls
10x160 10x220 10x220 7x220 lats pretty sore
seated row
10x160 10x180 10x180
CG Pull ups
8 5 6
Shrugs
3x15x170
Standing Curls
3x20x45
In the middle of standing curls some gay guy hitted on me. Weirded me out because Im kind of a homophobe. So I talk to the desk clerk and she tells me there is a large gay demographic that comes to this gym. Sweet.
So I went out tonight and only had 1 glass of guinness and 1 vodka and redbull. That was by far the best I’ve ever done. Though I didn’t have as much fun…but if I was fat I wouldn’t have fun, either.