Dustins Fat to Fit Diary

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DustinB

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I posted this in the training forum, but since my main goal is to lose weight, I will post it and update it here.

Hi,

What better motivation to lose weight and get in shape than a 2 week summer vacation in Hawaii?

My 28th birthday is coming up in February. I want to work out as much as possible (with rest of course) to see how well I can mold my body. Then the next goal being a 2 week vacation to Hawaii. I've always hidden behind a t-shirt on the beach (sometimes wetsuit) due to my own personal conscience. I want to be able to strut around the sand and feel great -- maybe even dance at a luau.

I am here to journalize my daily training, as well as what I eat, sleep, and drink. I am hoping to soak up motivation from other users, and hopefully be useful to others as well.

Today is the first day. :cool:

Old Weight - 7/15/2008 : 290lbs
Weigh In Date 1 - 12/2/2009 : 265lbs.
Weigh In Date 2 - 2/24/2010 :
Weigh In Date 3 - 6/24/2010 :

Added - 12/20/2009
1. What is your current height and weight?
70.5in - 179cm | 251lbs - 113.85kg

2. If you were at an ideal weight now, what would that weight be?
212lbs

3. At what weight would you like to be at four months from now?
212lbs

4. Why do you want to lose weight?
To be in better overall shape. More athletic. Better health.

5. Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event?
Summer Vacation - Hawaii | July 2010

6. What obstacles could get between you and your weight loss goals?
Motivation.

7. Why do you think that you now have a weight problem?
I have lost my cardiovascular endurance over the years.

8. What lifestyle changes do you think would help you lose weight?
Diet changes. Increasing weight training + cardio.

9. Have you lost weight in the past? If so, what has worked in the past to help you lose weight?
Distance Walking - 9km every other day.

10. Why do you believe that you did not lose weight or you gained the weight back?
I haven't. Been a persistent gainer over the last 10 years. The gained weight has never came back.

11. What, if anything, has not worked for you in the past in helping you to lose weight? Why do you think it did not work?
Eating low cals with cabbage every day. Tasted great, just became a burden to boil every day.

12. Would you try writing down all food and drink consumed for a given period of time?
I have before, but my calorie intake is the same area.

13. Do you cook at home often? If so, what do you cook?
Yes. Everything.

14. How often do you go out to eat? Where do you go?
Maybe once a week or every two weeks. An italian restaurant.

15. What are your three favorite foods?
1. Macaroni and Cheese
2. BBQ chicken
3. Onion rings

16. What are your three favorite restaurants?
1. Fridays (Go 2 times a year)
2. Subway
3. No third

17. What are three things you can do differently when it comes to food?
Limit portion size.
Eating more veggies
Eating more fruits

18. If you woke up tomorrow and your body was exactly the way you want it, what would be different?
Slightly larger toned muscles. less fat.

19. Do you eat when you are not hungry?
Sometimes

20. Do you binge eat (large amounts at a time)?
Rarely, but maybe 2 times a month.

21. Do you hide your food or eat in secret?
No.

22. Do you eat when you are sad, nervous, or depressed?
No.

23. Do you eat as a reward?
End of a perfect month of dieting.

24. Do you eat while watching TV or using the computer?
I might eat a meal while working on the PC (lunch/dinner), but not over-snack.
25. What do you normally eat for a meal?

26. What type of snacks do you eat?
Little Oranges. Smarties candies (the ones like M&M's)

27. In terms of exercise, what, if anything, are you currently doing?
Weight Training - Cardio

28. Where do you go for exercise? A local public gym? School/work gym? Home?
Local Gym

29. What, if anything, are your three favorite types of exercise?
Leg Press, Recumbent Bike, Hand Bike.

30. What is your daily/weekly/monthly/yearly motivation to move towards your goals?
Weight Loss is the only goal right now.

31. Do you have rewards for certain goals?
Not yet.
 
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DAY #1
On a day with 7.5 hours sleep.

Calorie Burning

Work - 7.5 hours
Walking and standing in a wood warehouse. This is wood used on commercial door and window frames. I loaded pallets, 4-8 pieces at a time. it is a physically demanding job that can break a sweat.

Walk - 1.6km/1mi
Walked from work to the gym. It is slippery with ice so the pace was "Careful".

Basketball Training - 1 hour
I rented 1/4th of the gym to do basketball inspired drills by myself. Within 5 minutes, I was sweating. The workout included:
1. Jogging
2. Shuttle Runs
3. Full court dribble exercise
4. Plyometrics
  • 3x10 - Power Skips
  • 3x10 - Tuck Jumps
  • 3x8 - Long Jumps
  • 3x8 - Lateral Jumps
  • 2x10 - Vertical Jumps
5. Shooting
6. Shadow Ball - This is something I've done since I was 10 years old. It's a game where you play yourself, full court. Keep score, pretend you're in a real game. It's tiring sometimes.

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 100g Havre Gryn (Whole Grain Oatmeal - google it if you don't know what it is.)
  • 25g Raisins
  • Sprinkle of Cinnamon
  • 1 small Orange
  • Water

Lunch - 12:00pm
  • 75g Havre Gryn
  • 100g Blueberry Biola (Sour cultured milk with blueberry flavor - Google it if unsure)
  • 2 small oranges
  • Water

Dinner - 6:00pm
  • 250g Salmon with skin - Seasoned with Lemon Pepper and fried in Olive oil.
  • 150g whole wheat fusilli pasta
  • A French dressing mix (Powder/seasoning mixed with 2spoons veg. oil)
  • Flavored Water (It's called Fun Light here. No sugar, no calories)

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Banana (After basketball training)
- 1 Piece of chocolate (Advent Calender :))
- 1 11oz Coke (Last week I was putting down 1liter per day... this is my easing out of it)
- 1 small orange (I usually have an orange before going to bed, so I'll add it now)
- About 3 liters of water consumed today so far

-------------------------------------------------------------
Lower Body resistance training tomorrow!
 
DAY #2
On a day with 6.25 hours sleep.

Calorie Burning

Work - 7.5 hours

Lower Body Resistance Training - 85 total minutes (all weights in Kilo)
Warm Up - Recumbent Exercise Bike - 5 min.

Exercises
Lunges (No weight)
  1. 10
  2. 10

Smith Squats (knee surgery last year so I am taking these easy)
  1. 12/12.5
  2. 10/40
  3. 8/80
  4. 4/110

Leg Press I
  1. 50/50
  2. 40/60
  3. 30/70
  4. 20/80

Leg Extensions
  1. 15/20
  2. 12/35
  3. 8/45
  4. 6/55

Leg Curl
  1. 15/15
  2. 12/25
  3. 8/30
  4. No 4th Set -- Ham Cramp

Leg Press II
  1. 20/100
  2. 20/110
  3. 15/130
  4. 10/140

Hip Abductor
  1. 15/32.5
  2. 15/42.5
  3. 15/52.5
  4. 15/62.5

Hip Adductor
  1. 15/35
  2. 15/45
  3. 13/55
  4. 11/70

Calf Raises (The seated calf raise station is missing a bolt and wobbly. I use the leg press instead.)
  1. 20/50
  2. 25/70
  3. 25/90
  4. 25/120

Cable Throw Exercise - Right/Left Arm
  1. 30/10
  2. 25/15
  3. 20/20
  4. 15/25
  5. 10/30

Cool Down - Recumbent Bike - 5 min


Machine Max Weight

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 100g Havre Gryn
  • 25g Raisins
  • Sprinkle of Cinnamon
  • Water

Lunch - 12:00pm
  • 75g Havre Gryn
  • 25g Sour Milk with Blueberry
  • 1 small orange
  • Water

Dinner - 6:00pm
  • 2 Cheese Breads (approx 150g total - rolls with cheese on top.. made in a bakery, not fast food greasy style)
  • 150g boiled ham
  • 16oz Pepsi
  • 150g pepper cheese (350cal per 100g)

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Piece of chocolate (Advent Calender :))
- 3 small oranges (will be later)

- About 2.5 liters of water consumed today so far

-------------------------------------------------------------
Upper Body resistance training tomorrow!
 
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Swap that Pepsi/Coke for some water or milk Dustin :D Quality work out man! I myself need to start playing basketball again... Keep it up !
 
Hey guys. Thanks for the advice. I'll respond more thorough later.

I'll update this post later with my dailies (after cooking dinner and watching a christmas movie)

90 minutes in the weight room today. LONG hard day at work, unloading a truck and moving 1500kg stacks of wood with a small pallet truck. That was enough of the workout for the day. Phew. Tired.
 
TheGreatDane17 - I cut down cravings in the evening with a Husholdningssaft. It's a norwegian drink mix you add with water. About 11 calories per 100ml, all natural, and with no added sugar. The only sugars I am getting are what comes from the fruit. Basketball is an awesome exercise, even when by yourself. The spring tension you put in your legs is a great workout. I can also feel it hard in the abs when doing long jumps.

xgenboy - I've noticed Almonds in a lot of people's logs. I need to ease myself back into nuts slowly. There was one day two months ago I was REALLY hungry. All I had was a 450g bag of nut mix. I ate 75% of that bag until I was sick. Hated nuts ever since.

Here is the report for Friday.

DAY #3
On a day with 8 hours sleep.

Calorie Burning

Work - 7 hours
I really worked 7.5 hours but took some time to socialize with a guy I never really talked to at work. Today was one of the hardest days as I had to unload a full semi trailer of pallets of wood. Each pallet is ranges between 200kg to 1800kg. There are two pallets stacked on one another. I had to move each group of 2 with a small hand pallet truck. TIRING.

Upper Body Resistance Training - 90 total minutes (all weights in Kilo)

Warm Up - Recumbent Exercise Bike - 5 min.

Exercises
Dumbbell Bench Press
  1. 15/10's
  2. 15/12.5's
  3. 15/15's
  4. 10/20's

Butterfly Press
  1. 15/15
  2. 15/20
  3. 9/25
  4. 7/30

Incline Machine
  1. 15/25
  2. 15/35
  3. 8/45
  4. 7/50

Shoulder Press
  1. 12/15
  2. 10/20
  3. 8/20
  4. 6/20

Pull Downs
  1. 20/20
  2. 15/30
  3. 10/40
  4. 6/45

Dumbbell Bicep Curls
  1. 10/10's
  2. 10/12.5's
  3. 6/15's

Push Downs
  1. 10/35
  2. 10/45
  3. 5/50

Cable Curls
  1. 15/10
  2. 10/15
  3. 5/15

Kick Backs
  1. 10/10's
  2. 6/15's
  3. 5/15's

Cable Throw Exercise - Right/Left Arm
On leg days I do a total of 100reps per arm. Arm days, only 74 per arm.
  1. 10/30
  2. 25/20
  3. 20/20


Cool Down - Recumbent Bike - 5 min

I've never liked doing upperbody weight training. I've had so many sports injuries in the arms/shoulders that I am afraid of something wrong happening. I try to use low weights at first, and will never use a barbell exercise.

Some of the injuries which are re-aggravated sometimes and I worry about happening again.
Broken middle finger metacarpal (Baseball) - 1999
Torn long radiolunate ligament (Baseball) - 2000
Torn right short-head bicep tendon (Baseball) - 2000
Dislocated left pinky (Euro Handball) - 2009

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • A cup of hot chocolate - It's 6inches of snow outside. I like to get a cup of hot chocolate, stand outside, and enjoy it during my break.
  • Water

Lunch - 12:00pm
  • 100g Havre Gryn (Oatmeal)
  • 50g Raisins
  • 1 small orange
  • Water

Pre Dinner - 6:00pm (Wife wasn't getting home until after 8 and I needed to get something to eat)
  • 2 pieces white bread
  • 5 small pepperoni
  • 1 fried egg


Dinner - 8:30pm
  • 100g meat sauce
  • 3.5 pieces of homemade stromboli (ham, pepperoni, salami,green pepper, white onion, mushrooms, cheese, meat sauce)
  • 2 glasses Pepsi

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Piece of chocolate (Advent Calender :))

- About 2.5 liters of water consumed
 
DAY #4
On a day with 9 hours sleep.

Rest Day.

--------------------------------
11km walk tomorrow!
 
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DAY #5
On a day with 8 hours sleep.

Calorie Burning

Distance Training -
Planning a 20.4km walk
Goal Time : 3hours 15min

The fast Norwegian days got the best of me today. It became darker faster than I expected and I didn't have my reflector vest. Anyways, I made the most of it.

Total Distance - 16.0km
Total Timed Distance - 14.0km
Total Time : 2 hours 24minutes 50seconds

Terrain was rolling hills. My reward was a hotdog at the finish line (Gas Station)


-------------------------------------------------------------
Calorie Intake

Breakfast - 10:30am
  • 1 large glass Flavored Water
  • 1 Banana
  • 2 small oranges
  • Leftover trailmix from yesterday (about 30g)

Lunch - 4:00pm
  • 1 weiner with bacon wrapped around it
  • whole wheat bun

Dinner - 7:00pm
  • 1 smoked pork cutlett
  • 2 medium potatoes
  • 3 pieces of a carrot
  • spoonful of Bearnaise sauce
  • 1 small cup flavored water, 4 small cups normal water.

Others / snacks
- 1 Piece of chocolate (Advent Calender :))
- Smarties (30g)
- 12oz coca-cola

- 2.5l of water

Stepped on the scale after my walk - 256.4lbs. :)
 
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DAY #6
On a day with 9 hours sleep.

Calorie Burning

Work - 8.75 hours
Working the nightshift from 3pm to 11:45pm. Leave from work and do a 1km walk in the dark to the gym. Also due to the night shift, I have to do 3 sets instead of my planned 4. Only an hour to work in before my wife gets off and we come home.

Lower Body Resistance Training - 60 total minutes - Having the gym all to myself and the oatmeal at 9:15 kicking in, I was running wild. My throat will be sore tomorrow from all of the grunting and pumping myself up. That is also why you might see some higher reps in the sets than my last workout.

Warm Up - Recumbent Exercise Bike - 5 min.

Exercises (Reps/Weight - All weights in Kg.)
Lunges (No weight)
  1. 10

Smith Squats
  1. 15/25
  2. 10/60
  3. 7/100

Leg Press I
  1. 50/50
  2. 40/70
  3. 30/90

Leg Extensions
  1. 15/25
  2. 12/30
  3. 8/50

Leg Curl
  1. 15/20
  2. 12/30
  3. 8/50

Leg Press II
  1. 20/110
  2. 15/130
  3. 15/140

Hip Abductor
  1. 20/32.5
  2. 20/47.5
  3. 30/62.5

Hip Adductor
  1. 20/35
  2. 20/50
  3. 15/70

Calf Press
  1. 25/50
  2. 25/100
  3. 21/140 (ALMOST got calf cramps)

Cable Throw Exercise - Both Arms.
  1. 30/10
  2. 25/15
  3. 20/20
  4. 15/30
  5. 10/35

Cool Down - Dog Walk - 10 min


Machine Max Weight

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 2 Eggs
  • 1 slice bread
  • 1 pork chop
  • 1/2 green pepper
  • 1/4 white onion
  • 20oz Flavored Water

Lunch - 2:30pm
  • 250g Uncle Ben's Chili Con Carne
  • 200g Ground Beef (it was all I could find in the freezer. I usually choose ground chicken for this)
  • 100g Rice
  • 1 Whole wheat roll

Dinner - 9:15pm
  • 100g Plain oatmeal
  • 1 cup apricot flavored sour milk/yogurt
  • 1 small orange

Others / snacks
- 4 small smultringer (These are traditional Norwegian donuts - NEVER had any and figured since the vendor was on the sidewalk, I'd try some)
- 2 small oranges
- 1 banana
- About 5 liters of water consumed today.

I put TEA in place of my Hot Chocolate this week. I am also going to make my breakfasts A LOT smaller. The weekend lingered over to monday.
-------------------------------------------------------------
Upper Body Resistance Training Tomorrow!
 
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9 hours of sleep... dang, I'm jealous :) Keep up the great work man, you're killin it! Two weeks in Hawaii is definately some goal setting material!
 
looking ok so far, do you have a reason for using the smith machine for squats rather than free weights ? the smith machine often forces an un natural path and can place extra pressure on a bad knee.
 
Hey Jess393! The 9 hours sleep came because it was my first week of night shift in a month. I figured I could make the best of it. Hawaii is some great motivation to get back in shape - Just wait until I post my before/after pictures with my swim trunks from last year. I told my wife that if we don't go, I will sit around depressed during our vacation time and eat 5000calories a day.

Trusylver - I am dropping Smith Squats soon. I hate the weight on my shoulders and REALLY hate twisting my wrist to unlook the hooks. I prefer dumbbells over any barbell exercise but just wanted to give it a try.

And thanks to the moderator/admin who changed my title. :)
 
DustinB said:
Hey Jess393! The 9 hours sleep came because it was my first week of night shift in a month. I figured I could make the best of it. Hawaii is some great motivation to get back in shape - Just wait until I post my before/after pictures with my swim trunks from last year. I told my wife that if we don't go, I will sit around depressed during our vacation time and eat 5000calories a day.
Click to expand...

Lol, 5000 cals a day sounds painful...
 
I can break 5000 with the "Frozen Pizza" diet. There is no way I am going through all of this and not making it to hawaii.



DAY #7
On a day with 7 hours sleep.

Calorie Burning

1Km jog - Uphill 25-30degree grade

Work - 8.75 hours
Started out breaking a sweat. Did the math and I am lifting&loading 3-6kg of weight at approximately 400-500 times per night.

Upper Body Resistance Training - 55 total minutes
I HATE Night shift - Can't get an effective and stressless workout in. I feel stronger in the chest than last week, and can notice a little growth on the arms. Slowly working shoulders in the routine.

Warm Up - Recumbent Bike - 5 minute program (Every time I do this program, I get 1.71km - Once i hit 1.72, I'll be happy as hell)

Exercises (Reps/Weight - All weights in Kg.)

Dumbbell Bench Press
  1. 15/12.5's
  2. 8/25's
  3. 7/27.5's

Butterfly Press
  1. 20/15
  2. 10/25
  3. 9/35

Incline Machine
  1. 20/25
  2. 10/40
  3. 9/50

Pull Downs
  1. 15/30
  2. 10/45
  3. 7/55

Push Downs
  1. 15/35
  2. 12/45
  3. 6/60

Cable Curls
  1. 15/10
  2. 10/15
  3. 5/20

Concentrated Curls
  1. 10/10's

Lateral Raise
  1. 8/8
  2. 4/10

Cable Crossovers
  1. 15/10
  2. 10/15


Cable Throw Exercise - Both Arms
  1. 30/10
  2. 20/20
  3. 15/25


-------------------------------------------------------------
Calorie Intake

Breakfast - 9:45am
  • 2 boiled eggs
  • Pickles
  • Water

Lunch - 1:20pm
  • 250g Chili con carne (Leftovers - Not eating for a long time - too filling)
  • 200g ground beef
  • 50g rice
  • Water

Work Break - 6:00pm
  • 50g Oatmeal
  • 30g Apricot sour milk
  • Water
  • Cup of tea

Dinner - 9:15pm
  • 50g Oatmeal
  • 1 Banana
  • 1 small orange
  • Water

Others / snacks
- 2 Piece of chocolate (Advent Calender :) - forgot yesterday!)
- 12oz Coca-Cola
- 1 cup of tea
- 25g Raisins
- 1 Banana
- 2 small oranges

----------------------------------------------
Day 8 is next - Strictly Cardio!
 
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DustinB said:
I can break 5000 with the "Frozen Pizza" diet. There is no way I am going through all of this and not making it to hawaii.
Click to expand...

Ohhh yeah. Never thought of that. Well, you'll make it to Hawaii, and you'll walk around with no shirt and flex yo muscles at the wife and it'll be a good vacation :) IGNORE the frozen pizza, lol.
 
In 2007, I was working odd hours and couldn't find time for dinners. So what I did was go to Wal-Mart on Friday. Buy 10 of those Tostino's pizzas for $1 each. Then go to the soda section and buy 7 two-liter sodas (Dr. Pepper, Coca-Cola, Mtn. Dew) for another $10. Spend under $25 and have a horrible diet for the week.

Hawaii isn't the main goal. It's like a 3-month sub-goal. The main goal in all of this is to be the fastest and strongest Handball player next season to increase my "Athletic Confidence". :)

----------------------------------------------
On a weight training note to add to my journal. I finally figured out why I can't do much weight on the leg press anymore. I used to do a ton of weight but now only chart down 140kg. It's a HACK SQUAT machine and not a Leg Press. Man do I feel stupid.
 
Updated my Day 7. Really tired tonight and about to hit the bed. Tomorrow is "Cardio Hell" for me but I am looking forward to the plyometrics. :)
 
On the Coca-Cola, I was drinking 1-1.5L recently per day. Slowly, I have been going from the big bottles to 1 can per day. Next week I will try to only have a Friday night (good food night), and during the movies on Saturday. Might not mean much to anyone or might not look like a drastic change, but to me it is a lot.

It's hard to get to the gym after working a late shift. Really tired until I get the music going.

DAY #8
On a day with 7.5 hours sleep.

Calorie Burning

Work - 8.75hours
Tonight will be a lot of walking back and forth, loading a piece of wood into a machine every 2minutes.

Cardio tonight. Not sure what exercises/machines I will do, but I plan on :
Recumbent Bike
Hand Cycle
Step Machine
Rower
Shuttle Run
Plyometrics (These do wonders on my stomach)
- Power Skips
- Tuck Jumps
- Long Jumps
- Lateral Jumps
- Squat Jumps
- Vertical Jumps


-------------------------------------------------------------
Calorie Intake

Breakfast / Lunch - 11:30am
  • Tossed Salad - Iceberg Lettuce, Kidney Beans, Corn, Whole Wheat Fusilli, Red Pepper, Red Onion, Green Olives, Feta Cheese
  • 125g Tuna (To top the salad)
  • 11oz Coca-Cola
  • 100g Cinnamon bun (Made fresh at a bakery and not processed - no excuse to eat but just wanted because I didn't get breakfast)
  • Water

Work Break #1 - 6:00pm
  • Placeholder

Work Break #2 / Dinner - 9:15pm
  • Placeholder

Work Break #3 - 11:00pm
  • Placeholder

Others / snacks
-

-------------------------------------------------------------
 
Finished out Day 9 with my lower body workout. Reached 275 total reps over 6 sets on the hack squat machine. It's really doing wonders for my thighs. I am hoping to make it up to 500 reps by the end of the year.

Not keeping up with what I eat anymore. I'm in a habit now of getting in the 1,850-2,500 calorie range. I will be adding in more to my workout. Calisthenics (mainly abs/back) on Sunday,Tuesday, and Thursday. Extended cardio on Monday, Wednesday, and Friday.

I feel like I've lost 20lbs but the scale only shows 9. My wife notices a huge difference which is great.

5 Hours of work and then an upper body workout today. Finish off the week strong.

Stepped on the scale today (Really need to stop doing this daily) - 254.0lbs. 9 days working out, 11lbs gone.
 
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