pred508
New member
Hey everyone! I posted my story and pictures in the Before and After section but I will give you a brief summary to begin my online journal here.
My name is Prath and I goto college in Boston, MA. I was overweight all of my life which made me grow up shy and with self-image problems through my early-mid teen years. At my highest I weighed 200lbs when I was 16, being just 5'5 and I mainted this weight untill my senior year of High School and was then 5'7. I never wanted to be this way, it was a combination of extremely poor eating habits (fast food) and little to no physical activity daily (video games).
When senior year came around I decided to finally try and drop some weight. I went to the gym on and off and tried to eat as healthy as I could (I researched and tought myself about nutrition and fitness) but after a month or so I lost motivation. I lost about 20 lbs in that ordeal. My freshman year of college I decided to commit myself to losing weight, as new Years resolution in 2006 I commited myself to achieving a healthy weight. I lost 60 pounds in approximatley 5 months from dieting and excersizing. Since the Summer of 2006 I have been on an on and off routine of gym training but stuck with my healthy eating habits. From me worst to now I have gone from 200lbs to 140lbs, Pant size of 36 to 28, Benchpress of 70lbs to 165lbs.
It was my birthday last week and I made it a birthday resolution of mine to finally achieve the illusive six pack by summertime for the first time in my life. I want to be ~150lbs, ~10-12% BF and bench ~200lbs. I started my intensive routine this past monday and I will make updates to this journal at least once per week.
Diet:
All meals: Either water or skim milk to achieve 2-4 cups of skim milk and 8 glasses of water per day.
Breakfast - Kashi Go Lean Crunch w/ Skim Milk -or- omelatte (egg white) on whole wheat.
Snack - Fruit or Soy Chips.
Lunch - Chicken or Tuna Salad Sandwhich on whole wheat -or- Chicken/Tuna/Veggie Salad -or- Chicken/Tuna/Veggie in whole wheat wrap.
Snack - Fruit or Soy Chips.
Dinner - Chicken/Tofu Pita with mixed veggies -or- high protien oatmeal -or- chicken/Tofu stir fry.
Other notes: I try to eat nuts throughout the day whenever I can and try to drink 2 cups of herbal tea as well, usually green tea in the afternoon and some organic tea at night. I also try not to eat anything 2 hrs before going to bed.
Fitness Routine:
I am currently on a three day cycle (Abdominal calisthenic/free weight/machine cycle alternates everyday):
Day 1: 30-45min of Cardio (Running, Jogging, Rowing, Cycling, Eliptical, Stairmaster). 60min of Weight Training (Chest and Triceps - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of calisthenic abdominal training. 5min cooldown run.
Day 2: 30-45min of Cardio (Can be: Running, Jogging, Rowing, Cycling, Eliptical or Stairmaster). 60min of Weight Training (Back and Biceps - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of abdominal machine/free weights training. 5min cooldown run.
Day 3: 30-45min of Cardio (Can be: Running, Jogging, Rowing, Cycling, Eliptical or Stairmaster). 60min of Weight Training (Shoulders and Legs - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of calisthenic abdominal training. 5min cooldown run.
I stretch before and after my workouts and I usually hit the sauna whenever time allows me to for 15min. Which all adds upto about 2 hours at the gym everyday.
Cheats (Cuz you gotta have em!): Sunday is optional Day, After the end of every cycle (3 days) I can eat whatever I want for dinner (usually some wings, or pizza.. or chinese.. etc.. that is not rediculously unhealthy of course.). On Thurs/Fri/Sat Nights I go out for drinks but am trying to do a Wine Night, Light Beer night and a Mixed Drink Night (In that order from healthiest to least healthy) if I end up going out all three nights.
And that's it! So as of now I have a streak of 4 days going of my routine and I'm gunna make periodic posts in here to make sure I do not fall off track. I am hoping to follow through into next year so wish me luck!
My name is Prath and I goto college in Boston, MA. I was overweight all of my life which made me grow up shy and with self-image problems through my early-mid teen years. At my highest I weighed 200lbs when I was 16, being just 5'5 and I mainted this weight untill my senior year of High School and was then 5'7. I never wanted to be this way, it was a combination of extremely poor eating habits (fast food) and little to no physical activity daily (video games).
When senior year came around I decided to finally try and drop some weight. I went to the gym on and off and tried to eat as healthy as I could (I researched and tought myself about nutrition and fitness) but after a month or so I lost motivation. I lost about 20 lbs in that ordeal. My freshman year of college I decided to commit myself to losing weight, as new Years resolution in 2006 I commited myself to achieving a healthy weight. I lost 60 pounds in approximatley 5 months from dieting and excersizing. Since the Summer of 2006 I have been on an on and off routine of gym training but stuck with my healthy eating habits. From me worst to now I have gone from 200lbs to 140lbs, Pant size of 36 to 28, Benchpress of 70lbs to 165lbs.
It was my birthday last week and I made it a birthday resolution of mine to finally achieve the illusive six pack by summertime for the first time in my life. I want to be ~150lbs, ~10-12% BF and bench ~200lbs. I started my intensive routine this past monday and I will make updates to this journal at least once per week.
Diet:
All meals: Either water or skim milk to achieve 2-4 cups of skim milk and 8 glasses of water per day.
Breakfast - Kashi Go Lean Crunch w/ Skim Milk -or- omelatte (egg white) on whole wheat.
Snack - Fruit or Soy Chips.
Lunch - Chicken or Tuna Salad Sandwhich on whole wheat -or- Chicken/Tuna/Veggie Salad -or- Chicken/Tuna/Veggie in whole wheat wrap.
Snack - Fruit or Soy Chips.
Dinner - Chicken/Tofu Pita with mixed veggies -or- high protien oatmeal -or- chicken/Tofu stir fry.
Other notes: I try to eat nuts throughout the day whenever I can and try to drink 2 cups of herbal tea as well, usually green tea in the afternoon and some organic tea at night. I also try not to eat anything 2 hrs before going to bed.
Fitness Routine:
I am currently on a three day cycle (Abdominal calisthenic/free weight/machine cycle alternates everyday):
Day 1: 30-45min of Cardio (Running, Jogging, Rowing, Cycling, Eliptical, Stairmaster). 60min of Weight Training (Chest and Triceps - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of calisthenic abdominal training. 5min cooldown run.
Day 2: 30-45min of Cardio (Can be: Running, Jogging, Rowing, Cycling, Eliptical or Stairmaster). 60min of Weight Training (Back and Biceps - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of abdominal machine/free weights training. 5min cooldown run.
Day 3: 30-45min of Cardio (Can be: Running, Jogging, Rowing, Cycling, Eliptical or Stairmaster). 60min of Weight Training (Shoulders and Legs - free weights and machines.. 3 excersizes per muscle group, 3 sets of 15 reps @ steady weight). 15min of calisthenic abdominal training. 5min cooldown run.
I stretch before and after my workouts and I usually hit the sauna whenever time allows me to for 15min. Which all adds upto about 2 hours at the gym everyday.
Cheats (Cuz you gotta have em!): Sunday is optional Day, After the end of every cycle (3 days) I can eat whatever I want for dinner (usually some wings, or pizza.. or chinese.. etc.. that is not rediculously unhealthy of course.). On Thurs/Fri/Sat Nights I go out for drinks but am trying to do a Wine Night, Light Beer night and a Mixed Drink Night (In that order from healthiest to least healthy) if I end up going out all three nights.
And that's it! So as of now I have a streak of 4 days going of my routine and I'm gunna make periodic posts in here to make sure I do not fall off track. I am hoping to follow through into next year so wish me luck!