JohnnySolo's House

7/10

Diet:
7am

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

9:00am
2 scoops of protein 220 cals/40g pro

12:30pm
Beef soup 260/10
Apple 100
Steamed chicken and veg. 150/10

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro
Grapefruit 53cal

6:00pm
Chicken burrito
Rice & beans
Guacamole
23oz Coors light 204/0
Chalk it up to a cheat meal. I should be doing better than that though.

Total without the burrito, rice and beans: 1637/123 (probably 2600+/140)


7/11

Diet:
9am

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

11:00 workout

1:30pm
Almonds 140/4
Yogurt 110/10
Veg. bowl 180 cal/12

Then: Went to neighbors house for a cookout
1 burger with toppings(normally good for 2-3 burgers and a hotdog and potato salads, chip, junk) 450/20
1 Mikes hard lemonade 220/0
1 Corona 148/0
(I might have 8 drinks a year. Between yesterday and today I’m binging- this is before I saw Tic's post)

5:30 pm
Burger 230/19
Wrap 130/3
Mixed in corn, lettuces, tomato sauce, red pepper

2038/91


Workout:
Burpee/squat thrust
9/1
8/2
7/3
6/4
5/5
4/6
3/7
2/8
1/9

1-3 ratio work-rest


Thanks for the help Tic. I’m really going to focus on not binging on the weekends, something I’ve done for years. I’ve got some psychological thing about not being satisfied till my belly is STUFFED at every meal, then I graze junk as well.
 
Thanks g8r80 hearing that from you guys gives me hope. I've been keeping tabs on your blog and my thoughts are with you....stay positive!!



Diet:
7/12
9:30

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro

12:30
Chicken pocket

6:00
Taco salad


Today
Diet:
7am

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
½ cup pasta/chicken 200/7g?

9:00am
Cottage cheese 80/10
Apple 100

12:30pm
½ Grilled chicken sub with lettuce 350/10?
2 scoops protein 270/52
Yogurt 110/10

3:00pm-4:00 pm
2 scoops whey 220/40
Grapefruit 52

6:00pm
Sheppard’s pie 400/10?

8:00
Almonds 160cal/6g

Total: 2133/165


Workout:


Week One: 4 sets of 5 reps of each — 90s rest

Complex A – 95lb barbell 5 reps each, nonstop until GMs.

Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
Rest

I got some tendon issues in my left forearm (must be from all those pull-ups) felt it on the cleans. Squats were horrible, felt wobbly and depth was an issue (not on jump squats just the Front Squat + Push Press Hybrid, I'm not used to it). I will probably drop to 85lbs here out until things get solid.

Weighted sit-ups 25lbs
3x10 30sec rest

Leg-lifts
3x10 30 sec rest

Planks
30 hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold

Harder than I thought they were going to be.

Crunch
3x10 30 sec rest

Walk 10 min on treadmill 4.0 random incline
 
Diet:
7am

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Wheat bagel 240/10g?

9:00am
2 sliced turkey 60/10

12:30pm
½ Grilled chicken sub with lettuce 350/10?
2 scoops protein 270/52
Nectarine 53/1.5

3:00pm-4:00 pm
2 scoops protein 270/52
Banana 100

6:00pm
Mexi-salad 500/20?

8:00
Almonds 160cal/6g

Total: 2193/181.5


Workout:
5 min walk 4.0mph (HR 120)
1min 9.0 mph
2min 3.3 (HR 165-130)
1min 9.0
2min 3.3 (HR 175-130)
1min 10.0
2min 3.3 (HR 180-140)
40 sec 10.0
2min 3.3 (HR 180- 143)
30 sec 10.0

Recumbent bike 20 min (HR120-125) read some Lyle McDonald

Thoughts:
It was noticeable just lifting my legs to put my pants on, after my shower. They are spent.
286lbs run weight
282lbs shower weight
 
Diet:
7am

Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Wheat bagel 240/10g?

9:00am
2 sliced turkey 60/10

12:30pm
½ Grilled chicken sub with lettuce 350/10?
2 scoops protein 270/52
Nectarine 53/1.5

3:00pm-4:00 pm
2 scoops protein 270/52
Banana 100

6:00pm
Mexi-salad 500/20?

8:00
Almonds 160cal/6g

Total: 2193/181.5


Workout:
5 min walk 4.0mph (HR 120)
1min 9.0 mph
2min 3.3 (HR 165-130)
1min 9.0
2min 3.3 (HR 175-130)
1min 10.0
2min 3.3 (HR 180-140)
40 sec 10.0
2min 3.3 (HR 180- 143)
30 sec 10.0

Recumbent bike 20 min (HR120-125)

Thoughts:
It was noticeable just lifting my legs to put my pants on, after my shower. They are spent.
286lbs run weight
282lbs shower weight

Good morning, Mr Solo.

read some Lyle McDonald

:beerchug:

He is a VERY GOOD read. He writes in a very simplistic and understanding way, gets to the point, and you will learn a lot. Keep reading an learning, it will be there when you most need it.

Carry on, young man! :)


Chillen
 
I agree with Chillen... Lyle McDonald rocks. Learned a lot from his Ultimate Diet 2.0 book even though I do not follow it to the letter. Took is concept and modify it to my need / schedule.
 
I'll be reading Lyle McDonald daily for some time.


Diet:
7am

Yogurt 140cal/12g pro
Cottage cheese 110cal/10g
Wheat bagel 240/10g

9:00am
2 sliced turkey 60/10

12:30pm
Salad with some refried beans, no dressing 300/4
2 scoops protein 270/52
grapes

3:00pm-4:00 pm
2 scoops protein 220/40

6:00pm
Buffalo salad 500/10?

8:00
Almonds 160cal/6g

Total: 2000/154


Workout:
Complex B
95# barbell
5 reps each for 4 sets 90sec rest

Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (10 alternate legs)
(rest/repeat)


I didn’t use weight for the reverse lunges. I had a hard enough time without on those, one knee has scar tissue inside so the range of motion is off and I’m a bit clumsy.

3 sets of BW (287lbs) pull-ups
3
3
2
50# assist
4

Curl bar with 35s/tripress 60
10/10
10/10

Dumbbell curls 30s
1x10

Planks
3x30sec

Weighted sit-ups ( no anchor)25#s
3x10
 
Diet:
7am

Pasta/chicken 400/10

10:00am
2 sliced turkey 60/10
2 scoops protein 220/40

12:00
nap

1:00pm
Steam veg. and chicken 340/17
grapes

3:00pm-4:00 pm
2 scoops protein 220/40

6:00pm
Pasta/chicken/bread 800/10

8:00
Almonds 160cal/6g

Total: 2200/133


My lunch was a healthy choice microwave steam meal. They say (or it’s a damn lie) that it has 17gs of protein. If that’s the case my estimations on some of my other meals are way under what I’m guessing is in them for protein. My other meals have at least twice the chicken content. Anyway, that’s a good thing.
 
6:00am
workout

Diet:
7am

Cottage cheese 80/10
Plain yogurt 140/10
Wheat bagel 240/10
Protein 270/52
Banana 100/1

800cal /83pro Think I over did breakfast, felt stuffed till lunch but it was PWO.

12:00pm
Beef Burger +Turkey burger +1 bun= 700/55
Dog + bun = 270/11
Sm. Chicken = 60/10
Sm. grilled pizza = 200/8
Sm. Potato salad + sm. Chip 100

1330/84
Again big food. Work cookout…


5:30pm
Pork 200/25
Summer squash 30/1

Total: 2360/193

I guess I’m still okay for the day but lunch was calling it close, even though it is cleaned up from the norm.


Workout:
Complex B
95# barbell
5 reps each for 4 sets 90sec rest

Deadlift
High-pull
Hang clean into the squat
Military press
Jump lunges (BW)
(Rest/repeat)

Floor clean +military press
135#1x5
155#1x3
175#1x1 -military press was slow (just damn heavy)

3 sets of 30sec planks

25# non-anchored sit-ups 2x10
 
9:40am
Workout

Diet:
10:30am

Yogurt vanilla 240cal/11g pro
4 eggs (1 yoke) 126/ 17g pro
broccoli

2:30pm
Pork 302/26

6:00 pm
Dinner out
Stuffed chicken marsala 1300??/50

Snacked on peanuts 160/8

Total
2128/112


Workout
Complex D – nonstop 5 reps each 90sec rest at end. 4 sets.

Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat and Press
(rest/repeat)

Done with a 40lb bag of wood pellets. I don’t have any weights at home. I’m glad it was only 40lbs my legs are so weak.

Then:For 10 minutes on the minute
Push-up 10/ Crunch 10

100/100


Official weekly weigh-in 282lbs

I was rather disappointed, no change from last week’s weigh-in. My shorts were feeling snug too. Then I realized I was wearing a different (smaller) pair. Went through some cloths today and have place a few formerly tight pairs of pants back into regular circulation, thank God.
 
Lunch
Chicken Quesadilla 800/25

Snack
Protein bar 200/20

Snack
Nuts 160/6

Dinner
Vanilla Yogurt 210/11
Omelet-
Burger 230/19
Turkey 60/9
6 eggs 2 yokes 218/26.8

Total:
1878/116.8 pro
 
Diet:
7am

Oatmeal 140/3
Yogurt 140/12
Cottage cheese 110/10
Banana 100/1

9:30:
Burger 350/19

10:30
workout

12:00pm
Chicken 120/24
Steam veg. 180/12
Protein drink 270/520

3:00
Protein drink 220/40

5:30pm
Mexi-salad 800?/25?

Total: 2430/198


Workout:
Week Two: 5 sets of 5 reps of each — 75s rest
Complex A – 95lb barbell 5 reps each, nonstop until GMs.

Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
(rest/repeat)

Dumbbell bench press
60lbs each x10
80 lbs each x10
100 lbs each x8

Cable flies
2x10 moderate weight

Planks
3x30sec

25lb sit-ups non-anchored
3x10


Thoughts:
There are still chips and potato and pasta salads at work. I’m able to overcome the temptation and avoided them, keeping my focus on higher protein products. My awareness of all the available junk is very acute right now. Do I want them, yes and no. It’s the ease and comfort I want. But I’m feeling pretty good and don’t want to throw away any progress I’ve made.

I saw a big fellow walk by today with a small bag of potato chips and a diet soda. Immediately I was thinking about the lack of protein but was also aware of the real lack of choices he had in the first place with the vending machine, if he even cared about his protein intake.

At least most variety stores in my area carry protein bars now. So if I’m ever in a pinch, there is a better choice. I was also thinking they are also a great option to sneak into the movie theater for a treat. Though as a basic daily supplement I’m better off with the lower calorie powders than the bars.
 
Last edited:
Diet:
7am

Wheat bagel 240cal /10pro
Yogurt 140/12
Cottage cheese 110/10
Banana 100/1

9:30
Sliced turkey 60cal/6pro

11:00
workout


12:30pm
Protein drink 270/520
Beans 100/3
Veg. burger 180/10
Steamed veg. 180/12
Cottage cheese 110/10

3:00
Protein drink 220/40
Nectarine 70/2

5:30pm
Chicken 120/24
veg. 100/1

8:00
Almonds 100/4

Total: 2100cal /197 pro


Workout:
1% incline
5 min walk 4.0mph (HR 120 /65%)
1min 9.0 mph
2min 3.3 (HR 160-130 /90%-75%)
1min 9.0
2min 3.3 (HR 165-135 /90%-75%)
1min 9.0
2min 3.3 (HR 170-140 /95%-80%)
1 min 9.0
5min 3.3 (HR 173- 123 /95%-70%)

Bike
Lv 10 - moderate pace
20 min (HR120-128 /70%)

Only a down and dirty estimate
220-40=180 for max HR
90%-162
80%-144
70%-126
60%-108
 
Thanks Dutchy, I’m keeping an eye on you too.:action3:

Consistency is a major factor as you know. I’m starting to get into the grove of things now because of the small signs that keep showing up now. Such as wearing my FAT pants today (everybody has a pair of those) and being able to slip them off and on before and after my workout without unbuttoning them. The family knows this as my pants trick as I show them in the living room. The kids, 9 and 6, get a kick out of that.
 
you weigh 287? and you do full, unassisted, pullups?

Yes sir.
only for 3 reps. I make note where I use assistance (I think)

I've got a pic in the thread. I'm big but not what most expect when you say 282lbs (lost a few) I lifted for years and was pretty muscly at one time but never thin, doubt I ever will be. genetics. I can get 3 for sure underhand grip, all from a pause at a dead hang. At 260ish I could do 5-6 with a reg. grip.

I’ve always enjoyed the highland games that you do and train with. It’s not around where I live though. I think I would enjoy those workouts.
 
i see the pic... you are a thick mutha!

foor the underhadn grip, that is more appropriately called a chin up, I think. But that is not matter----- STILL DUDE that is some major lat strength.

Stretch those suckers.


haha weighted situps no anchor!

and eating sheppard's pie!

BIG OL SON Of A GUN AINTCHA!
 
LOL,

My friends call me johnnyjethro, big'ol sheppard’s pie eating softy. And it's not the first time I've been called thick.:rofl:
 
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