Ah, that makes sense then frame wise. I always thought you were like 3-4 inches taller than me (5'7")


fk got a page.

This post has been edited by sardoniclysane on Fri - Nov 30 2012 - 21:22:13

results:

current - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress

weight: -10 lbs (- ~25 lbs overall since august diet changes)
body fat: -0.9%
bmi: -1.5

chest: - 1.5"
waist: -2"
hip: -2.25"
thigh: -0.75"
arm: same"

assessment:

it appears that the up to 2k overall calorie formula is working perfectly. lost 1.3% body fat, 4.3 lbs of fat out of 4.6 lbs total in the past 4 weeks since changing from 1800 calories. thigh and arms stayed the same inches which is good considering my work outs. overall very happy. next assessment ~first week of january, but maybe second week since ill just be getting back from vacation (ha)

cheers

Grats on your continued progress

dude youre so ripped

current workout progress:

4x sets -

1/4 mile on treadmill in ~ between 3:35 and no slower than 3:50 (approx 1 min @ 6.5mph and 2 1/2 mins @ 3.5mph)
10 pushups
12 air squats with 10 15 20 lb kettlebell
10 assisted chinups, 160 150 140 lbs assist
10 assisted tricep raises, 160 150 140 lb assist

this workout is death

what are air squats? also, gz on weight loss, you are lighter than me now

squat whilst extending your arms forward parallel to the ground as you squat

4x sets -

1/4 mile on treadmill in ~ between 3:35 3:25 and no slower than 3:50 3:40 (approx 1 min @ 6.5 7.0 mph and 2 1/2 mins @ 3.5 mph)
10 pushups
12 air squats with 10 15 20 lb kettlebell
10 assisted chinups, 160 150 140 lb assist
10 assisted tricep raises, 160 150 140 lb assist

so are you a stud muffin yet?

current weight 219 (-2.6 week)

best week in a while
although i did squeeze out a poop right before weigh in

oh, and added flax to breakfast
getting about 155 carbs / 155 prot / 90 fat overall
lower carbs and higher fat than before
will monitor energy levels, but i dont think it will be a problem
seems to be ofc

achievement unlocked: 5th notch in belt

current weight 218 (-1 week, -27 overall)

macros ~ 145 carbs / 170 protien / 90 fat
less carbs doesnt seem to be affecting my energy
i dont feel like i want to binge, or ever get randomly hungry
also taking in as few as 1300mg of sodium per day, which i am really proud of (i struggled for a long time to even get under 2000mg)

today active recovery - biked 4 miles
yesterday made another 5 lbs progress on kettlebell weight for squats (25 lbs total) and 10 lbs progress on assist from chinups and tricep raises (130 lbs total)
did this last friday as well but only finished 3 sets out of 4

You sir are for real doing fantastic. Keep it up. I'm inspired to go all straight edge at the start of the year
atm mainly because you're making such good progress.

That, and looking at my former self as compared to now is weep inducing.

good progress

you have the right idea by focusing on diet and exercise at the same time (diet is at least 50% of the battle for any type of fitness goal).
i like that you're setting up do-able challenges/workouts. i don't know exactly how often you're exercising but the ideal is about 3-4 d of cardio/wk and 2-3+ days on weights or resistance exercise/wk, depending on your goals.

ofc weight loss requires energy loss but it's a net loss thing so it is best done progressively rather than all at once. you seem to get that, so just keep up the good work

staying motivated, making habits and maintaining daily energy are key at this stage.

don't hesitate to contact me if you desire assistance with exercise correction/form, program design, physiology or diet advice. i applaud your effort!

stop slacking on your food diary
sincerely,
a concerned citizen

im on vacation
all will resume tomorrow

post vacation depression is over
got the pizza and italian cold cut and chinese orders out of my system, all 10k mg of salt worth (exaggerating but probably still close)

weight actually stayed ~ even, gained 1 lb at most
generally thanks to eating fairly healthy and exercising on vacation (thanks spencer)

completely new workout rotation started today
every exercise is new and im sore right now and its not even the next morning yet
will have to report back tomorrow with more detail on that

alright, bye

here is workout 1, which i did again today even though i can barely walk:

its a 5 exercise circuit, the goal is to do 4 sets
i am not exactly sure of the names of all of the exercises but i will describe them as best i can -


exercise 1 - jump rope, x100

exercise 2 - pushups with feet on stability ball, x10

exercise 3 - db squat & shoulder press (this name is probably wrong) -- you do a squat, pick up 2 dumbbells on the ground at the low point, and then lift them to your chest and then above your head, x10

exercise 4 - stability ball roll-outs -- on your knees straight up you put your fists on the front of a stability ball and roll your body outward like a plank without slouching your back or hips, x10 (killer core exercise)

exercise 5 - lunge db curls -- you do a lunge with 2 dumbbells at your sides, and then do an arm curl with them, but separately, x8 each leg


today i did 2 1/2 sets of this and i dont even know how im alive right now

goal being 100, 10, 10, 8 - i did 50, 10, 10, 6


there is a 2nd workout which i also did monday that i will try tomorrow or friday and report back

workout 2 (4 sets goal):

exercise 1 - treadmill, 20 secs running, 10 secs complete stop (jump to the sides), x8 (4 mins)

exercise 2 - plank, 30 secs

exercise 3 - jumping jacks, x50

exercise 4 - plank shoulder taps -- youre in a plank with your feet somewhat wider, and you take one arm away so youre like a tripod and you touch it to the opposite shoulder, alternating x8 each side

exercise 5 - burpees, x8 / x6 / x4 / x4


today i did 2 sets and ran half of the 3rd treadmill leg

never sweat so much ever

stuff like this... im not man enough

Heartrate 200 achievement unlocked. Holy balls.

current weight 217 (-28 overall)

experimenting with low carb dinner (nix the rice) since i dont really need any big boy energy late at night

sweating buckets
getting rid of dem pounds
not losing, because i dont want to find them again

bout to eat this dins and pass out at like 8pm im so physically tired

current weight 215.6 (-29.4 overall)

had my absolute most intense workout to date today, as follows:

60x jump rope
10x SB pushups
10x DB squat / clean press
10x SB rollouts
10x DB lunge / curls

completed 3 sets

also had a full assessment and dropped a few more inches all around, bp is 124/76, rhr is 76

upping calories by another ~80

more details to follow tomorrow when i copy down the numbers

results:

current - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -16 lbs
body fat: -2.8%
bmi: -2.5

chest: - 2.25"
waist: -3.75"
hip: -4"
thigh: -0.5"
arm: -0.25"

in b4 ripped, balding, and bearded

I was 27 or 28% last year at my mandatory health assessment.

21% this year.

Not sure how.

Do you have pic updates Gary?

finished 3 sets:

treadmill 20 secs on 10 off 6.5 mph
plank 30 secs
jumping jacks x50
plank shoulder taps x8 ea
burpees with pushup x8/x6/x4

achievement unlocked: 6th notch in belt

congratulations on your health improvement

the gym has a digital photo of when i started in october at 232 / 31% bf
i dont really want to take another photo at least until i reach either ~170 (45 more lbs / semi long term) or at the very least sub 25% bf to finally not be technically obese anymore

good shit m8, keep it goin

From my own perspective, pictures are a self confidence thing. I can't stand photos of myself, especially in group situations. People have asked me about losing weight the last few months but I haven't.

Thanks, all of my blood work was better too. Not sure if it means anything. I'm just trying to eat smarter and cheaper for lunch.

current weight 214.2 (-30.8 overall)

started taking 2000 iu of vitamin d3
everything ive read says its one of the only suppliments worth taking (the others being a multivitamin and fish oil)
improves mood, skin, bones, sleep -- the same way that a healthy exposure to sunlight would otherwise

purchased a digital scale
can now properly measure all of the solid foods that i was getting volume measurements for weight

current macros are 186g carbs, 186g protein, 71g fat

started strength training

did squats 5x10 @ 75 lbs then drop set with no rest between sets, from 95 lbs x5 to 75 lbs x5 to 55 lbs x5 to 35 lbs x10
then some accessory stuff like hamstring raises on stability ball, seated leg curls, split squats w/ 20 lb dumbbells, and calf raises w/ 20 lb dumbbell

my gym has a smith machine so there is a large degree of assistance with the motions that i really have no other choice with, but overall this workout was pure awesome
i cant express enough how much more fun this was than anything cardio or endurance related

good shit m8, strength training is definitely alot better than cardio imo too. I'm running like 3 miles everyday with the academy, so it's sucking mildly less, but i'd definitely still prefer strength training

need an upd8 on your workout blog

upper body today

wish i could remember all of the names of the exercises... missing a few here but this is the jist of it:

deadlifts (fucking awesome exercise)
inclined db press
bent over db rows
side lateral db raises
db shoulder press
bicep / tricep exercises that i cant remember the names
abs / core exercise that i cant remember the name

basically worked back, chest, shoulders, arms, and core for almost 2 hours including stretching

was absolutely awesome

ur the man, man

maybe one of these days youll be strong enough to kick my ass

keep it up

great work Gary!

consider b12, a multivitamin won't have much of it. it doesn't store in the body, nor does the body produce it. some varieties of mushroom are high in b12.

http://en.wikipedia.org/wiki/Vitamin_B12

d3 is indeed a good choice, as is fish oil. thing is, not all fish oils are created equally, and krill oil is preferable to fish oil. the big issue with mass produced fish oil is that heavy metals accumulate easily in fish fat; those metals can cause serious damage. i always check that any omega 3s going in come from a lead/cadmium/etc - free formula. not just something that meets standards or only excludes lead. heavy metal is best served as music.

keep up the good work m8 -- i'd be happy to torture you in my fitness classes the offers stands if you ever want exercise/diet advice, although i really do think it's better for people to go out and figure their own stuff out as you have done.

finished all 4 sets WITH SOME LEFT IN THE TANK, BAYBEE:

treadmill 20 secs on 10 off 6.0 mph
plank 30 secs
jumping jacks x50
plank shoulder taps x8 ea
burpees with pushup x8/x6/x4/x4

adjusted macros (again) to 188g carb, 215g protein, 60g fat

also discovered greek yogurt (9g carbs / 23g protein for 1 cup)

current weight 214.0 (minimal change although feeling way stronger this week) due to binged 4k calorie pizza day on the super bowl, eHEHHHHH

did some legs again today
squatted 5x5 with about twice the weight as monday while concentrating on my form
and did a bit of the same accessory work

current weight 212 (boss macros)

yesterday

4x set circuit:

treadmill 20 secs on 10 off 6.0 mph 3.0 incline (up from 1.0)
plank 30 secs
jumping jacks x50
plank shoulder taps x8 ea
burpees with 2x pushups x8/x6/x4/x4

today

squats 5x10 + drop set

accessory:

super set - sb leg raises, db split squats, seated hamstring curls
super set - back extensions, roman situps, db calf raises

today back / chest / arms / shoulders

upper body feels like bricks

gettin dat pump

this weeks groc find
http://www.kashi.com/products/golean_original

hopefully it wont taste too awful, because the macros are downright awesome

results:

current - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -21.4 lbs
body fat: -3.5%
bmi: -3.2

chest: - 2"
waist: - 6"
hip: - 3.75"
thigh: - 0.75"
arm: - 0.75"

macros for the next 4 weeks will be as follows:

220g carbs / 200g protein / 60g fat

going to operate in less of a deficit / closer to maintenance to hopefully encourage more muscle growth (noob gains)

starting now ive committed to a minimum of 4 week trial of macros before i make adjustments (in line with my bw / bf / inches assessments)

[REDACTED] food

today, 4x set circuit, upgraded again:

treadmill 20 secs on 10 off 6.0 mph 3.0 incline
plank 40 secs up from 30
jumping jacks x60 up from 50
plank shoulder taps x8 ea
burpees with pushup x8 every set up from 8/6/4/4