lohbahl
New member
Actually it doesn't feel good. It feels GRRREAT!
Thanks for the encouragement!
Extreme Makeover: Brandon Edition
- Thread starter lohbahl
- Start date
Actually it doesn't feel good. It feels GRRREAT!
Thanks for the encouragement!
lohbahl
New member
Well... to be quite honest with you... I am now consuming about 1300-1500 calories. I was, however, at 1000 for the first week, and I was drained. I never realized how much energy the extra 300-500 calories would give me... it has seemed to keep me in the gym for considerably longer. Who knew?
Again, thanks for your support.
lohbahl
New member
Another weekend down:
Thanks to my current mindset and the fact that 24 year olds do not "trick or treat", I was able to stay away from candy ALL weekend.
I was very excited to step on the scale this morning... In fact, it was the first thing I did when I came into the office. I was, once again, very pleased with my numbers. Two weeks down and 17.5 pounds lost. I know the numbers will probably begin to taper off but any ground gained is one step closer to my goal.
Hopefully this will be another successful week for me. I will be going back home to Dallas for Christmas, so I hope I can reach my "end of year" goal. Okay, who am I kidding? I want to shatter my goal.
Wish me luck!
Thanks to my current mindset and the fact that 24 year olds do not "trick or treat", I was able to stay away from candy ALL weekend.
I was very excited to step on the scale this morning... In fact, it was the first thing I did when I came into the office. I was, once again, very pleased with my numbers. Two weeks down and 17.5 pounds lost. I know the numbers will probably begin to taper off but any ground gained is one step closer to my goal.
Hopefully this will be another successful week for me. I will be going back home to Dallas for Christmas, so I hope I can reach my "end of year" goal. Okay, who am I kidding? I want to shatter my goal.
Wish me luck!
lohbahl
New member
New workout plan:
Now that I have a few weeks under my belt, I believe my muscles are ready to take it to the next level. Tonight I will begin a form of weight-training developed to maintain muscle while burning fat. The program calls for a decrease in weight and TBR (time between reps) with an increase in sets and reps per set. Hopefully this will get my blood pumping a little bit more and also help to maintain my muscle. HOPEFULLY!
My week will go as follows:
Monday:
Shoulders/Triceps w/ 40 minute cardio.
Tuesday:
Back w/ 40 minute cardio.
Wednesday:
1 hour split cardio w/ abs.
Thursday:
Chest/Biceps w/ 40 minute cardio.
Friday:
Legs/Calves w/ 40 minute cardio.
Saturday/Sunday:
Cardio on both days depending on my attitude.
Now that I have a few weeks under my belt, I believe my muscles are ready to take it to the next level. Tonight I will begin a form of weight-training developed to maintain muscle while burning fat. The program calls for a decrease in weight and TBR (time between reps) with an increase in sets and reps per set. Hopefully this will get my blood pumping a little bit more and also help to maintain my muscle. HOPEFULLY!
My week will go as follows:
Monday:
Shoulders/Triceps w/ 40 minute cardio.
Tuesday:
Back w/ 40 minute cardio.
Wednesday:
1 hour split cardio w/ abs.
Thursday:
Chest/Biceps w/ 40 minute cardio.
Friday:
Legs/Calves w/ 40 minute cardio.
Saturday/Sunday:
Cardio on both days depending on my attitude.
lohbahl
New member
New workout plan:
I spoke earlier of my "new workout plan" so I figured I would share it, day by day (for one week), to get any critique that I can. I will also list my caloric intake during this week.
Breakfast @ 7:15 am: (1) bowl of oatmeal @ 110 calories.
Snack @ 9:45 am: (1) 100 calorie pack of personal popcorn.
Lunch @ 12:00 pm: Salad with (2) chicken strips and ranch @ ~250 calories.
Snack @ 5:15 pm: (1) medium pear @ 80 calories.
Dinner @ 7:45 pm: Turkey burger (no bread), (3) slices of bacon, small salad, and ~20 grapes @ ~550 calories.
Snack @ ~9:00 pm: I will probably have fruit of some sort.
Total daily caloric intake: Approximately 1100 calories.
_________________________________________________________________
Workout @ 5:15 pm:
Walk to gym: 11 blocks.
*Shoulders*
Seated dumbell row - 4 sets 12,10,10,8
Dumbell lat raise - 3 sets 12,10,10
Dumbell reverse fly - 3 sets 12,10,10
Shrugs - 3 sets 12,10,10
*Triceps*
Close-grip bench - 12,10,10,8
Dumbell kickbacks - 12,10,10
Overhead rope extension - 12,10,10
Close-grip push ups - 3 sets to failure
*Cardio*
Stationary Bike
8.7 miles
36 minutes
615 calories burned
*Cooldown*
Walk home (luckily the weather is unseasonably warm)
_________________________________________________________________
Okay... That is day one. ANY and ALL critique is welcome and appreciated.
I will post my Tuesday Biceps & Chest workout tomorrow night.
I spoke earlier of my "new workout plan" so I figured I would share it, day by day (for one week), to get any critique that I can. I will also list my caloric intake during this week.
Breakfast @ 7:15 am: (1) bowl of oatmeal @ 110 calories.
Snack @ 9:45 am: (1) 100 calorie pack of personal popcorn.
Lunch @ 12:00 pm: Salad with (2) chicken strips and ranch @ ~250 calories.
Snack @ 5:15 pm: (1) medium pear @ 80 calories.
Dinner @ 7:45 pm: Turkey burger (no bread), (3) slices of bacon, small salad, and ~20 grapes @ ~550 calories.
Snack @ ~9:00 pm: I will probably have fruit of some sort.
Total daily caloric intake: Approximately 1100 calories.
_________________________________________________________________
Workout @ 5:15 pm:
Walk to gym: 11 blocks.
*Shoulders*
Seated dumbell row - 4 sets 12,10,10,8
Dumbell lat raise - 3 sets 12,10,10
Dumbell reverse fly - 3 sets 12,10,10
Shrugs - 3 sets 12,10,10
*Triceps*
Close-grip bench - 12,10,10,8
Dumbell kickbacks - 12,10,10
Overhead rope extension - 12,10,10
Close-grip push ups - 3 sets to failure
*Cardio*
Stationary Bike
8.7 miles
36 minutes
615 calories burned
*Cooldown*
Walk home (luckily the weather is unseasonably warm)
_________________________________________________________________
Okay... That is day one. ANY and ALL critique is welcome and appreciated.
I will post my Tuesday Biceps & Chest workout tomorrow night.
lohbahl
New member
New Workout Plan: Day Two
Tuesday:
Breakfast @ 7:15 am: (3) slices of low sodium bacon and 1 slice of toast.
Snack @ 9:45 am: (1) medium pear.
Lunch @ 12:00 pm: Turkey burger (no bread) and small salad.
Snack @ 5:15 pm: 100 calorie pack of popcorn (70 calores that burned I threw away).
Dinner @ 7:45 pm: Large salad and (1) medium pear.
Snack @ ~9:00 pm: I will probably have fruit of some sort... again.
__________________________________________________ _______________
Workout @ 5:15 pm:
Walk to gym: 11 blocks.
*Back*
Reverse-grip bent over rows: 12,10,10,8
Hyperextension: 10,10,10
Wide-grip lat pull down: 12,10,10
Low-rows: 12,10,10
*Cardio*
Stationary Bike
9.3 miles
36 minutes
615 calories burned
*Cooldown*
Walk home
Tuesday:
Breakfast @ 7:15 am: (3) slices of low sodium bacon and 1 slice of toast.
Snack @ 9:45 am: (1) medium pear.
Lunch @ 12:00 pm: Turkey burger (no bread) and small salad.
Snack @ 5:15 pm: 100 calorie pack of popcorn (70 calores that burned I threw away).
Dinner @ 7:45 pm: Large salad and (1) medium pear.
Snack @ ~9:00 pm: I will probably have fruit of some sort... again.
__________________________________________________ _______________
Workout @ 5:15 pm:
Walk to gym: 11 blocks.
*Back*
Reverse-grip bent over rows: 12,10,10,8
Hyperextension: 10,10,10
Wide-grip lat pull down: 12,10,10
Low-rows: 12,10,10
*Cardio*
Stationary Bike
9.3 miles
36 minutes
615 calories burned
*Cooldown*
Walk home
lohbahl
New member
New Workout Plan: Day 3
Wednesday:
Breakfast @ 7:15 am: (1) bowl of regular oatmeal @ 70 calories.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Turkey burger (no bread) and small salad.
Snack @ 5:15 pm: (6) slices 1/2" thick of cucumber.
Dinner @ 7:45 pm: Chicken and asparagus.
Snack @ 9:30 pm: (2) cups of green tea.
__________________________________________________ _______________
Workout @ 5:15 pm:
Today was my off day. I bowled from 7:30-9:30. When I got home, I had some energy left over so I went to the gym. I made it there at about 11:15 pm.
*Cardio*
10 minute HIIT on treadmill.
Stationary Bike for 10 minutes.
Elyptical for 10 minutes.
Jog on treadmill for 10 minutes.
715 calories burned.
(I tried to spread out my cardio to give my workout some flavor)
*Cooldown*
Walked 1/2 mile on treadmill.
Wednesday:
Breakfast @ 7:15 am: (1) bowl of regular oatmeal @ 70 calories.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Turkey burger (no bread) and small salad.
Snack @ 5:15 pm: (6) slices 1/2" thick of cucumber.
Dinner @ 7:45 pm: Chicken and asparagus.
Snack @ 9:30 pm: (2) cups of green tea.
__________________________________________________ _______________
Workout @ 5:15 pm:
Today was my off day. I bowled from 7:30-9:30. When I got home, I had some energy left over so I went to the gym. I made it there at about 11:15 pm.
*Cardio*
10 minute HIIT on treadmill.
Stationary Bike for 10 minutes.
Elyptical for 10 minutes.
Jog on treadmill for 10 minutes.
715 calories burned.
(I tried to spread out my cardio to give my workout some flavor)
*Cooldown*
Walked 1/2 mile on treadmill.
gohomejes
New member
Hey! Just dropping by to see how you're doing
AWESOME job with the exercise! AND your eating, very healthy
Yeah, spreading out cardio is a good idea. Your body gets used to one thing and it's not as effective.
How'd you like HIIT? I always tell myself I'm going to do it but then I never do lol
Keep up the GREAT work!
AWESOME job with the exercise! AND your eating, very healthy
Yeah, spreading out cardio is a good idea. Your body gets used to one thing and it's not as effective.
How'd you like HIIT? I always tell myself I'm going to do it but then I never do lol
Keep up the GREAT work!
lohbahl
New member
Hey! Just dropping by to see how you're doing
AWESOME job with the exercise! AND your eating, very healthy
Yeah, spreading out cardio is a good idea. Your body gets used to one thing and it's not as effective.
How'd you like HIIT? I always tell myself I'm going to do it but then I never do lol
Keep up the GREAT work!
Good to hear from you again. All is going well and I hope the same is with you.
HIIT was crazy. I've been telling myself that it can't be THAT hard. Boy was I humbled.
Take care and stay in touch!
p.s. I see your weigh-in is upcoming. I wish you the best!
FatPanda
New member
Hey man,
Just wanted to chime in after I read your diary. First off, congrats on the change of eating, and the weight loss you have already!!!
Now, since your a big dude like me, your gonna lose quite a bit of weight the first couple months, usually water weight and such. With your low calorie intake I'm concerned your going to be shedding tons of muscle vs fat. Obviously, your gonna lose some muscle when your in a catabolic state but you might want to eat a little more.
If i were you, i'd be leaning toward 1500-1800 calories, of course, I don't know your BMR so I could be off. What is your BMR? Regardless of what you do, good luck, and way to go so far.
Adam
Just wanted to chime in after I read your diary. First off, congrats on the change of eating, and the weight loss you have already!!!
Now, since your a big dude like me, your gonna lose quite a bit of weight the first couple months, usually water weight and such. With your low calorie intake I'm concerned your going to be shedding tons of muscle vs fat. Obviously, your gonna lose some muscle when your in a catabolic state but you might want to eat a little more.
If i were you, i'd be leaning toward 1500-1800 calories, of course, I don't know your BMR so I could be off. What is your BMR? Regardless of what you do, good luck, and way to go so far.
Adam
lohbahl
New member
Hey Adam,
Thanks for the encouragement. My BMR is at about 2586 calories per day. I lowered that by 1000 calories, which is about what I am eating/day right now, I also realize that, during my lifestyle change, I will probably lose a lot of muscle... Which I am fine with.
Although getting the muscle that I have, took a LONG time to build, I am fed up with the way I look and feel. I guess when I reach my weight goal, my trips to the gym will be used as building muscle back.
I am weight training 4 times/week and I know that with no calories to build muscle, it will be pretty hard to keep it... but it can't hurt right?
I just want to lose this baggage that is holding me back.
Thanks for your words! They mean a lot to me. This forum is chalk full of inspiration. Everyone's words are greatly appreciated.
lohbahl
New member
New Workout Plan: Day 4
Thursday:
Breakfast @ 7:15 am: Nothing. Slept through my alarm.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Skinless chicken breast with asparagus.
Snack @ 5:15 pm: Another apple.
Dinner @ 7:45 pm: (6") Subway Cold Cut on wheat w/ lettuce, cucumbers, and mustard.
Snack @ 9:15 pm: (1) cup of sugar free jello.
__________________________________________________ _______________
Workout @ 5:15 pm:
*Chest*
Incline Dumbbell Press: 12,10,10,8
Pec-Dec: 10,10,10
Dumbbell flys: 12,10,10
Push-ups: 3 sets to failure
*Biceps*
Dumbbell Curl: 12,10,10,8
EZ Bar Curl: 10,10,10
Dumbbell Reverse Curl: 10,10,10
Rope Curl: 12,10,10
*Cardio*
Stationary Bike
9.0 miles
33 minutes
615 calories burned
*Cooldown*
Thursday:
Breakfast @ 7:15 am: Nothing. Slept through my alarm.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Skinless chicken breast with asparagus.
Snack @ 5:15 pm: Another apple.
Dinner @ 7:45 pm: (6") Subway Cold Cut on wheat w/ lettuce, cucumbers, and mustard.
Snack @ 9:15 pm: (1) cup of sugar free jello.
__________________________________________________ _______________
Workout @ 5:15 pm:
*Chest*
Incline Dumbbell Press: 12,10,10,8
Pec-Dec: 10,10,10
Dumbbell flys: 12,10,10
Push-ups: 3 sets to failure
*Biceps*
Dumbbell Curl: 12,10,10,8
EZ Bar Curl: 10,10,10
Dumbbell Reverse Curl: 10,10,10
Rope Curl: 12,10,10
*Cardio*
Stationary Bike
9.0 miles
33 minutes
615 calories burned
*Cooldown*
lohbahl
New member
New Workout Plan: Day 5
I had a busy weekend so I am a little late posting my Friday.
Friday:
Breakfast @ 7:15 am: Blueberries & Cream Oatmeal.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Medium salad.
Snack @ 5:15 pm: 100 calorie popcorn.
Dinner @ 7:45 pm: (6") Subway Cold Cut on wheat w/ lettuce, cucumbers, and mustard.
Snack @ 9:15 pm: (1) cup of sugar free pudding.
__________________________________________________ _______________
Workout @ 7:05 pm:
*Quads*
Squats: 12,10,8,8,8
Wall Squats: 12,10,10
Leg Extensions: 12,10,10
*Hamstrings*
Leg Curls: 12,10,10
Straight Leg Deadlifts: 12,10,10
*Calves*
Seated Calf Raise: 12,10,10,8
Standing Calf Raise: 10,10,10
*Cardio*
Stationary Bike
10.0 miles
37 minutes
712 calories burned
*Cooldown*
I had a busy weekend so I am a little late posting my Friday.
Friday:
Breakfast @ 7:15 am: Blueberries & Cream Oatmeal.
Snack @ 9:45 am: (1) medium apple.
Lunch @ 12:00 pm: Medium salad.
Snack @ 5:15 pm: 100 calorie popcorn.
Dinner @ 7:45 pm: (6") Subway Cold Cut on wheat w/ lettuce, cucumbers, and mustard.
Snack @ 9:15 pm: (1) cup of sugar free pudding.
__________________________________________________ _______________
Workout @ 7:05 pm:
*Quads*
Squats: 12,10,8,8,8
Wall Squats: 12,10,10
Leg Extensions: 12,10,10
*Hamstrings*
Leg Curls: 12,10,10
Straight Leg Deadlifts: 12,10,10
*Calves*
Seated Calf Raise: 12,10,10,8
Standing Calf Raise: 10,10,10
*Cardio*
Stationary Bike
10.0 miles
37 minutes
712 calories burned
*Cooldown*