New Program: Progress Log

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8livesleft

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Hey all,

I'm a 40 year old, 5'8", 194 pound guy with a 38 inch waistline. Heavy drinker. Needless to say, I wasn't feeling too great before this program.

My main exercise was just bodyweight stuff with a weighted backpack + TRX. Minimal cardio.

I wanted to lose weight and be healthier. I have a 7 year old daughter and I want her to grow up with her dad around.

My initial goal is to lose 4 inches in my waist. I'm aiming for the end of December.

Fitness wise, it would be great if I could do 200 pushups and 50 chinups.

Hopefully, I can lay off booze for good as well. It's fun and all but the next day hangover + various ill-feeling effects are just getting old already.

My ideal weight is about 165 pounds. 32 inch waist.

Here's the plan...

Diet:

No alcohol
Warrior diet (dinner only), calorie limit of 1600-1500 calories daily.

Daily Workout:

1 minute jumprope
15 pushups
6 chinups
45 sec plank
45 sec superman

5 Rounds

Progress:

After 2 weeks, I'm 187 pounds. I've since added a snack after workouts. A small banana or yogurt and a few peanuts.

Still early, but I feel great. Less mood swings. I'm also sleeping a lot better. About 8 hours of sleep.

Based on my HR monitor, I'm burning about 550 calories per workout.

Will see how it goes.

Thanks for reading!

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Was too busy the past week and I was only able to do 3 workouts. Diet took a hit as well since there was a 2 day conference. I was able to keep my calorie intake on the same level tho.

Lost 10 pounds so far and my belt is one hole tighter. I had a celebratory shot of vodka hehe.

Hopefully, this week I can get back into my program.



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That's great progress already. The most important thing with weight loss is consistency, so as long as you're keeping close to your regime as frequent as possible you'll yield results regardless.

I like the no alcohol approach!

CamSlurp
 
Last edited:
Standderbee said:
That's great progress already. The most important thing with weight loss is consistency, so as long as you're keeping close to your regime as frequent as possible you'll yield results regardless.

I like the no alcohol approach!
Click to expand...
Thanks for the encouragement mate!

Well, I had another mild setback due to a family vacation which involved a lot of eating but I brought my TRX and made an alternative workout:

10 Squats
15 pushups
15 TRX pulls
Plank
Superman

Still, the eating + few beers added a bit of weight back but not too much.

That was a week ago and I was able to get back into my program. Happy to say that I'm back at my old weight before the binge: 178lbs

But I'm not done yet. My goal is 165-170 or when I can wear my wedding ring without my finger getting puffy.

I've also tried adding pushups/chinups (20-8) but I notice that I'm getting these little pains in my arm or shoulders and I find that I have to skip a day or so to recover. So I'm back to 15-6/set.

I also started doing Squat Jumps in place of jumprope but I'm not sure of whether I should do one or the other...

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Changed back to jumprope. I find it more fun than squats hehe

Also changed my ab workout. Now doing hanging leg lifts.



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Taking a short break because I've developed "Golfers Elbow." I can still do pullups but I don't want to risk making it worse. So I'm going to try and get that healed up first and maybe do some TRX back workouts instead.

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Last week of September: 195 pounds.

Now: 175 pounds

Been busy so I haven't been able to workout as much but I've pretty much maintained my Warrior diet.

I've also changed my workout due to my injury.

1 min jumprope

20 pushups

15 TRX pulls

10 Modified Glute Bridges w/ 30 sec hold

30 sec Superman hold

30 sec Mountain climbers

30 sec Plank

5 Sets
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