My good days, my bad days, my random thoughts
- Thread starter thedarwinfish
- Start date
thedarwinfish
New member
I guess I'll start posting my workout routine as well since it's certainly part of my transformation. Plus I'll feel less like I'm slacking on my diary if I do so. 
When I started my stats were as follows:
Weight: 188 lbs
Body fat: 25.8%
Week 5 Day 1
Squat: 5x5 120lbs
Bench Press: 5x5 100lbs
Pendlay Row: 5x5 95lbs
Dips: 5x1x1 BW (184.9lbs)
Before July I couldn't do a single dip. I just suck really bad after the first set. Next workout is Wednesday then FINALLY I get two days off before Saturday's workout.
The week before last my workout schedule got all f'd up and instead of lifting Monday, Wednesday, Saturday I got stuck doing Tuesday, Thursday, Sunday. That meant I had to do Tuesday, Thursday, Saturday the following week (requiring at least one day off between sessions) to get me back on my regular routine.
So after 4 workouts in a row with only one day rest in between, I'm going to be elated when I get two. It's much needed. I'm getting into heavier weights now for me
so I think an extra day of rest would do a world of good.
I'm not sure which days I'm going to be running this week. Friday morning is likely, Saturday morning is likely. What I do during the week will depend on dear wife's schedule.
When I started my stats were as follows:
Weight: 188 lbs
Body fat: 25.8%
Week 5 Day 1
Squat: 5x5 120lbs
Bench Press: 5x5 100lbs
Pendlay Row: 5x5 95lbs
Dips: 5x1x1 BW (184.9lbs)
Before July I couldn't do a single dip. I just suck really bad after the first set. Next workout is Wednesday then FINALLY I get two days off before Saturday's workout.
The week before last my workout schedule got all f'd up and instead of lifting Monday, Wednesday, Saturday I got stuck doing Tuesday, Thursday, Sunday. That meant I had to do Tuesday, Thursday, Saturday the following week (requiring at least one day off between sessions) to get me back on my regular routine.
So after 4 workouts in a row with only one day rest in between, I'm going to be elated when I get two. It's much needed. I'm getting into heavier weights now for me
so I think an extra day of rest would do a world of good.
I'm not sure which days I'm going to be running this week. Friday morning is likely, Saturday morning is likely. What I do during the week will depend on dear wife's schedule.
thedarwinfish
New member
Hey! Thanks, Matt. This is, by far the longest I've stuck with a 'stop being so fat' plan. It's exciting to have come this far.
I haven't posted any diet specifics in a while, so here is today:
5:30am
3 eggs w/15g light old cheddar
whole wheat english muffin w/30g natural peanut butter & 68g strawberry jam
3g fish oil
9:30am
2 turkey pepperettes
apple
10:30am
2 turkey pepperettes
banana
11:30am
sandwich - whole wheat bread, 62g chicken breast, 15g light old cheddar cheese
3g fish oil
1:00pm
apple
2:00pm
2 turkey pepperettes
banana
3:00pm
190g strawberries
142g blueberries
4:00pm
sandwich - same as above
6:30pm
homemade italian chicken something-or-other (REALLY good)
300g 0% yogurt
3g fish oil
9:00pm
33g whey protein
250mL 1% milk
3g fish oil
Calories: 2949
Fat: 84g (27%)
Carbs: 335 (42%)
Protein: 219 (31%)
I'm high in sodium today, but I'm also on my 3rd liter of water and it's not noon yet so I'm not too worried about that. Also, I've decided to try and remove as much processed food as possible. I'm greatly reducing deli meat (will eat it in a pinch) and am buying Costco megapacks of turkey breast or chicken breast and cooking those up and using that in my sandwiches instead. I've stopped using processed cheese and am using the same old brick cheese in place of it. Slowly, but surely.
I love that I'm eating as much as I am. I was always fighting hunger when I was in the 1900-2000 range. It wasn't horrible hunger, but it was annoying. That's mostly taken care of now.
As I think I mentioned before, I'm going to stick to 2900 calories/day (give or take) until the end of July and then see whether my body fat went up or down. So far it looks like it's trending down still even at the higher numbers but I'd like a little more time to make sure.
I haven't posted any diet specifics in a while, so here is today:
5:30am
3 eggs w/15g light old cheddar
whole wheat english muffin w/30g natural peanut butter & 68g strawberry jam
3g fish oil
9:30am
2 turkey pepperettes
apple
10:30am
2 turkey pepperettes
banana
11:30am
sandwich - whole wheat bread, 62g chicken breast, 15g light old cheddar cheese
3g fish oil
1:00pm
apple
2:00pm
2 turkey pepperettes
banana
3:00pm
190g strawberries
142g blueberries
4:00pm
sandwich - same as above
6:30pm
homemade italian chicken something-or-other (REALLY good)
300g 0% yogurt
3g fish oil
9:00pm
33g whey protein
250mL 1% milk
3g fish oil
Calories: 2949
Fat: 84g (27%)
Carbs: 335 (42%)
Protein: 219 (31%)
I'm high in sodium today, but I'm also on my 3rd liter of water and it's not noon yet so I'm not too worried about that. Also, I've decided to try and remove as much processed food as possible. I'm greatly reducing deli meat (will eat it in a pinch) and am buying Costco megapacks of turkey breast or chicken breast and cooking those up and using that in my sandwiches instead. I've stopped using processed cheese and am using the same old brick cheese in place of it. Slowly, but surely.
I love that I'm eating as much as I am. I was always fighting hunger when I was in the 1900-2000 range. It wasn't horrible hunger, but it was annoying. That's mostly taken care of now.
As I think I mentioned before, I'm going to stick to 2900 calories/day (give or take) until the end of July and then see whether my body fat went up or down. So far it looks like it's trending down still even at the higher numbers but I'd like a little more time to make sure.
thedarwinfish
New member
Not really as I gradually increased my calories over a few weeks. I've been as low as 184.3, but I've not yet been higher than 186.6 which is the weight I was at when I started hitting the gym and bumping up the calories.
I will say that the weight loss, the actual number, has slowed greatly. I've been hanging in the 185 range for about a month now. However, in that time my body fat has still managed to drop 2% so it's not something I'm worried about. I may never see 170, but that's fine as long as my fat is where it should be.
As for how many calories I'm burning a day, FitDay says 2768 over the past month. I don't know how accurate it is, but it's a rough idea.
thedarwinfish
New member
Thanks, Paula.
I made some homemade protein bars tonight. Holy shite was that messy. But they smelled awesome. I'll eat them before bedtime. I'm thinking I can cut it up into 10 pieces. That's 325 calories each... 8g fat, 33g carb, 27g protein.
I can't wait to eat one.
Off to bed I go. God I hate getting up at 5am.
I made some homemade protein bars tonight. Holy shite was that messy. But they smelled awesome. I'll eat them before bedtime. I'm thinking I can cut it up into 10 pieces. That's 325 calories each... 8g fat, 33g carb, 27g protein.
I can't wait to eat one.
Off to bed I go. God I hate getting up at 5am.
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thedarwinfish
New member
I followed this:
They're actually pretty good! I used chocolate whey. The peanut butter/chocolate combo is pretty sweet. I'll definitely be making more. I made mine using the same portions as listed in the link but made it into 10 pieces instead of 5. I also calculated out my own calories/macros for it. I also added some wheat bran to it to increase its fiber. Not too much, maybe an ounce.
Guess I should post yesterday's workout.
Week 5 Day 2
Squat: 5x5 125lbs
Overhead Press: 5x5 75lbs
Deadlift: 1x5 150lbs
Pull-ups: 1x1x0 BW (186lbs) +1
Squats are good. I've started adding a couple warmup sets to all my lifts now. Before I was just doing bodyweight squats and some stretching. Now I'm doing two warmup sets before hitting my working weight. It wasn't so bad before at the lighter weights. Just pick them up no prob, do the set, repeat. But I am getting into weights now that are heavy for me and I need to ramp up to the working weight in order to not be shocked by it when I start my set.
Overhead press was better than I thought it'd be. I would wager I only have one or two more progressions left in it before I start maxing out and failing.
Deadlift. F me in the A. This was brutal. I had been doing 3 sets of deads prior to this workout but adding all the warmup sets ate up more time and I was only able to do 1 set (which is all the program really calls for -- I was just being a keener). THANK JEBUS! This set kicked my ass so hard. One set and I was a mess when it was done. I actually fear 155 next time out.
I hate pull-ups so much. I suck so hard at them. One month in and I've managed to add TWO reps while managing to add 7 reps to my chin-ups and dips.
No more gym until Saturday morning. No more deadlifts until Monday. Help me, Jebus!
They're actually pretty good! I used chocolate whey. The peanut butter/chocolate combo is pretty sweet. I'll definitely be making more. I made mine using the same portions as listed in the link but made it into 10 pieces instead of 5. I also calculated out my own calories/macros for it. I also added some wheat bran to it to increase its fiber. Not too much, maybe an ounce.
Guess I should post yesterday's workout.
Week 5 Day 2
Squat: 5x5 125lbs
Overhead Press: 5x5 75lbs
Deadlift: 1x5 150lbs
Pull-ups: 1x1x0 BW (186lbs) +1
Squats are good. I've started adding a couple warmup sets to all my lifts now. Before I was just doing bodyweight squats and some stretching. Now I'm doing two warmup sets before hitting my working weight. It wasn't so bad before at the lighter weights. Just pick them up no prob, do the set, repeat. But I am getting into weights now that are heavy for me and I need to ramp up to the working weight in order to not be shocked by it when I start my set.
Overhead press was better than I thought it'd be. I would wager I only have one or two more progressions left in it before I start maxing out and failing.
Deadlift. F me in the A. This was brutal. I had been doing 3 sets of deads prior to this workout but adding all the warmup sets ate up more time and I was only able to do 1 set (which is all the program really calls for -- I was just being a keener). THANK JEBUS! This set kicked my ass so hard. One set and I was a mess when it was done. I actually fear 155 next time out.
I hate pull-ups so much. I suck so hard at them. One month in and I've managed to add TWO reps while managing to add 7 reps to my chin-ups and dips.
No more gym until Saturday morning. No more deadlifts until Monday. Help me, Jebus!
uyis11
New member
Deadlifts are crazy exhausting. After I get done with a set, I find myself gasping for breath. You will be surprised how fast you progress with deadlifts however. I started with sets around 115 and am now doing 175 on my last set and that progression only took about a month. The entire back of my body is sore from deadlifts I did two days ago- such a satisfying workout though.
thedarwinfish
New member
July 19 2008 - Week 5 Day 3
Squat: 5x5 130lbs
Bench: 5x5 110lbs
Row: 5x5 105lbs
Dips: 5x2x1 BW (186lbs) +1
Added another dip... first time I've done more than 1 dip after my first set so that's a nice progression. Squats and killer and bench is starting to get tough.
I fear tomorrow. Squats and deads. I'm going to be carted out of there.
Ran my two miles today. I've not done it in a while. I really need to get on that. Time is running out for the 8-miler and I really, really want to do it. Anyway, my time was 17:54. That's a slight improvement over my last time (18:02, I believe). I slowed it down again a bit to try and nix the walking altogether. The only times I stopped here was to take a little drink of water along the way... maybe 20 seconds in total, if that.
It's been hot as balls here lately. It's either hot as balls or pissing down rain. Not exactly ideal running weather. This summer has really sucked it so far when it comes to weather.
Off to bed. It's 10pm and my alarm is going to be pissing me off in about 7 hours.
Oh, and I posted some new photos in my progress/pics thread this evening.
Squat: 5x5 130lbs
Bench: 5x5 110lbs
Row: 5x5 105lbs
Dips: 5x2x1 BW (186lbs) +1
Added another dip... first time I've done more than 1 dip after my first set so that's a nice progression. Squats and killer and bench is starting to get tough.
I fear tomorrow. Squats and deads. I'm going to be carted out of there.
Ran my two miles today. I've not done it in a while. I really need to get on that. Time is running out for the 8-miler and I really, really want to do it. Anyway, my time was 17:54. That's a slight improvement over my last time (18:02, I believe). I slowed it down again a bit to try and nix the walking altogether. The only times I stopped here was to take a little drink of water along the way... maybe 20 seconds in total, if that.
It's been hot as balls here lately. It's either hot as balls or pissing down rain. Not exactly ideal running weather. This summer has really sucked it so far when it comes to weather.
Off to bed. It's 10pm and my alarm is going to be pissing me off in about 7 hours.
Oh, and I posted some new photos in my progress/pics thread this evening.
purpleshirt
New member
thanks for the protein bar recipe. I want to try it (i'll probably cut it into 8 because I"m not trying to bulk up/have extra cals).
Your pictures look great!!
Your pictures look great!!
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thedarwinfish
New member
Marcus, 175 is solid. Shit... 155 has me almost in tears. But you're so right, it's a satisfying pain.
Thanks bmac and purpleshirt. You may want to cut it into even more, purpleshirt. I cut mine into 10 and they're still 325 calories each. I've cut the remaining in half again. Makes a perfect snack to get me through til lunch where a lone apple would fail.
This mornings workout:
July 21 2008 - Week 6 Day 1
Squat: 5x5 135lbs
Overhead: 5x5 80lbs
Deadlift: 1x5 155lbs
Chin-ups: 4x2x1 BW (187lbs) +1
Looks like I gained a couple pounds this week and with a pretty shitty diet it looks like my bf went up slightly (0.25%). But that could also be fluctuations. It's hard to tell on such short time scales. Ah, well. With a couple birthdays and an f'd up schedule it was tough. Back to business as usual.
But you're so right, it's a satisfying pain.Thanks bmac and purpleshirt. You may want to cut it into even more, purpleshirt. I cut mine into 10 and they're still 325 calories each. I've cut the remaining in half again. Makes a perfect snack to get me through til lunch where a lone apple would fail.
This mornings workout:
July 21 2008 - Week 6 Day 1
Squat: 5x5 135lbs
Overhead: 5x5 80lbs
Deadlift: 1x5 155lbs
Chin-ups: 4x2x1 BW (187lbs) +1
Looks like I gained a couple pounds this week and with a pretty shitty diet it looks like my bf went up slightly (0.25%). But that could also be fluctuations. It's hard to tell on such short time scales. Ah, well. With a couple birthdays and an f'd up schedule it was tough. Back to business as usual.
thedarwinfish
New member
Thanks, Paula!
I've changed shit up again since I recently decided to start running again and it had been going well. It was too much to get in the gym and the running into my schedule. I was only getting out running a couple times/week... thrice if I was lucky and I just wasn't improving like I needed to to be able to pull off a decent 8-miler in September.
So, starting this week I'm taking a break from the gym. Sucks as I was making some good progress but this race is important to me and I need to do it so it wins. I'll now be running every day. 2 miles to start and work up from there.
I know I won't be able to do the 8 miles without some walking in there, but I would like to be able to run 4 miles without stopping. I don't know how feasible that is, but that's what I'm shooting for. If I can do that then I can run half the race, walk a mile or two to recover and then run the remainder.
My fat loss had really slowed down as I was eating as much as I could without gaining fat. So it was going down, but not as fast as it had previously. Hopefully as a result of the running and increased walking (taking the dog the long route when I can) I can shed some of that fat that's been lingering. If it goes really well, I may hold off on the gym for a bit and keep up the running until I hit that body fat goal. Who knows. I'll change my mind a million times between now and then anyway.
That's the beauty, I guess, of not having any deadlines to meet. I can experiment and try different things and if they don't work then no harm done. I would say my only goal right now is to like how I look by the end of the year. I'll come up with something more concrete when I see how the running goes.
I've changed shit up again since I recently decided to start running again and it had been going well. It was too much to get in the gym and the running into my schedule. I was only getting out running a couple times/week... thrice if I was lucky and I just wasn't improving like I needed to to be able to pull off a decent 8-miler in September.
So, starting this week I'm taking a break from the gym. Sucks as I was making some good progress but this race is important to me and I need to do it so it wins. I'll now be running every day. 2 miles to start and work up from there.
I know I won't be able to do the 8 miles without some walking in there, but I would like to be able to run 4 miles without stopping. I don't know how feasible that is, but that's what I'm shooting for. If I can do that then I can run half the race, walk a mile or two to recover and then run the remainder.
My fat loss had really slowed down as I was eating as much as I could without gaining fat. So it was going down, but not as fast as it had previously. Hopefully as a result of the running and increased walking (taking the dog the long route when I can) I can shed some of that fat that's been lingering. If it goes really well, I may hold off on the gym for a bit and keep up the running until I hit that body fat goal. Who knows. I'll change my mind a million times between now and then anyway.
That's the beauty, I guess, of not having any deadlines to meet. I can experiment and try different things and if they don't work then no harm done. I would say my only goal right now is to like how I look by the end of the year. I'll come up with something more concrete when I see how the running goes.
Ha sounds like me (the changing your mind) but hey, whatever works for now is all that counts! Running will be great for ya... maybe I'll try to channel in on ya and melt some of my fat away with YOU doing all the work! That would be SWEET!!!
Good luck with your goal! I'm sure you'll have no problem liking how you look at the end of the year; you've changed so much already! That's actually a really good goal! Then in January when everyone is making New Year's resolutions to lose weight, you'll be making one to run another race or something cuz you'll already look great!!!
thedarwinfish
New member
HAHA Thanks, Paula. I don't know if I'll make a habit of this running thing... we'll see. So far, no. Maybe I'll end up enjoying it.
I also forgot to update my ticker yesterday. Weight is on it's way back down. Body fat is in the 23-24% range according to my scale. Slowly but sure it's coming off.
I also forgot to update my ticker yesterday. Weight is on it's way back down. Body fat is in the 23-24% range according to my scale. Slowly but sure it's coming off.
Congrats on the weight loss... I won't blame ya if you never enjoy running... I can't stand it lol... I'm trying to do a little though.