Not a Wizard but certainly Portly :)

T

ThePortlyWizard

New member
Hello Everyone,


I am new to this forum and joined because I have decided that it is time to start a diary; I am hoping that doing so will help keep me on-track and make me feel a little more accountable for my progress (or lack thereof!). I'm not entirely too sure what to write, so I'll give a little background and my exercise and nutrition plan for the next few months :)


Background


Gender: Male

Age: 25

Height: 5ft9

Occupation: Student with some teaching duties


I have always been chubby but in my earlier 20's I started taking my health seriously and worked down to a slim and muscular 180, with numerous trips to the gym and a lot of grunting, sweating and weightlifting. A little while later I had quite a severe bout of depression; and although I'm much better and have been for a couple of years or so I did gain a lot of weight and continued to do so... yo-yo-ing for a while and rising to 287.7lbs as of August 2011. At this time I had just moved out of my parents home (not for the first time) and started living alone and so decided to have another bash at losing weight and improving my health. It went well and by Jan 2012 I was 245lbs. Recently, things haven't been so good, I've been a little miserable, started smoking & drinking again (that makes me sound like an alcoholic.. I'm not... honest :p) and as of yesterday I'm 251.8lbs. So approximately a seven pound gain; which isn't so bad in 8 weeks, although I imagine most of it is due to drink & food binges over the last month. Well, I have been here before... I have lost a few stones and gained it back, this time I want to make sure that doesn't happen. +7lbs might not be awful, but in the 8 weeks I could have lost 16lbs... and could have been buying smaller pants for my slightly-less-fat-ass :D



Nutrition & Exercise


When not binging and swigging whisky my diet is pretty much okay: lean meats, fish, brown rice & pasta, a bit of veg here and there. I take a multivitamin and vitamic C supplements most days and have a stock of protein bars & shakes. I also favour a high protein diet, like to eat 4 or 5 smaller meals a day prefer a 40-40-20 split for protein, carbs and a fat. I calculated my active metabolic rate (sedentary) as 2809 calories and hope to manage my nutrition to lose 1lb/week from diet alone:


AMR: 2809

Calorie Target: 2300

Macro Targets: Protein: 220g, Carbs: 220g, Fat: 50g

Expected Weight Loss from change in nutrition: 1lb


I actually enjoy exercise most of the time, in particular I enjoy swinging my kettlebells - although I haven't been using them for a while... :( I also have a fairly decent exercise bike, it is quite pretty where I live and there are a lot of hills to walk and also fall down :D I really do like exercising five or six days a week (as long as I don't over do it) - I find panting my way through a kettlebell set or walking up a hill reminds me of the importance of proper nutrition! So I will dig out my kettlebell-fat-loss work-out program (a 4 day/week program) and do the following from Tuesday (I am not at home currently):


Kettlebells 4days/week with 5mins & 10mins cycling warm up & cool down

Cycling or Walking - 2 days/week. Either 30mins cycling or 1hour walking


Expected weight loss from change in exercise: at least 0.5lbs/week


Goals


Goals are difficult things, I've decided on some which are quite broad and some which are a little SMARTer:


Broad Goals:


1. To be healthy

2. To be fit

3. To be strong


SMARTer Goals:


1. Increase Kettlebell reps (total work done) per session by the end of the month

2. Burn more calories/min in a 30minute cycle on the same setting (8) by the end of the month

3. Lose at least 6lbs by the end of the month


I will do a little exercise today, I have a punchbag here and may do some step-ups on the stairs; I will start counting calories & exercising in earnest when I return home :)


Okay, that is all I can think of writing :S I really hope some folks will follow along, it is always nice to receive support and feedback :)


I look forward to having a nosey at all your diaries :)


PortlyWizard
 
First of all congrats on the progress you've already made since August and a bigger congratulations on taking the past few weeks weight gain of 7 pounds as a warning sign.


Myself and I'd imagine a few others on the forums have missed those warning signs in the past and have ended up putting back a lot more than 7 pounds before getting back on track.


Your monthly goals look pretty solid. Have you started trying to plan longer term goals yet?


Looks like you have a solid diet and exercise plan already figured out so it should be fun to see your progress as you go along.
 
Hello everyone:)


Thank you Starlillies and feeliggooder for stopping by and for your kind words and comments! I'm not really sure about longer term goals, I would quite like to buy a new set of clothes just before the beginning of the next academic year. My current "teaching outfit" is getting a little too loose, it's okay for now but I'll need a new jacket in -20 lbs or so! So if I assume 1.5lbs/week weight loss, then a longer term goal would be: lose 40lbs by mid September 2012. Or, weigh 212lbs by then :) I quite like that, think I'll stick with it :D


Here's how today went


Diet






Kcal



Protein



Carbs



Fat





2313



197



185



77






Exercise


Week 1: Workout 1, 24kg Kettlebell









Set 1



Set 2



Set 3









Left



Right



Left



Right



Left



Right





Clean



6



6



6



6



6



6





Press



6



6



6



6



6



6





Swing



8



8



8





Crunches



10



10



10





Push Ups



6



6



6






Work Done (Excluding Bodyweight Exercises): 2304kg


Pre & Postworkout Cycling: 16mins, 5.8km, 173kcal


Hmm, hmm diet wasn't perfect, but not bad. Exercise a bit meh, been far too long. Still, grumbling aside... if everyday goes like this I will get there eventually :)
 
Great job Portly Wizard! (I love the name by the way) You've done this before but this is for the last time. I know you can do it. You seem to have you head on straight regarding your nutrition and all that stuff so I'll be some moral support for you!
 
Hi Munch :) Many thanks for visiting, I really hope this is the last time, kinda got a good feeling about it :)


Here is how today went (or will have went, not done eating yet :p)


Diet






Kcal



Protein



Carb



Fat





2475



210



227



75






A touch too many calories, but some good exercise so reckon it's still at least a -600 or so calories deficit today, pleased-ish :)


Week 1, Workout 2 (Back and Legs - light)










Set 1



Set 2



Set 3









Left



Right



Left



Right



Left



Right





KB Row (16kg)



8



8



8



8



8



8





KB High Pull (16kg)



8



8



8



8



8



8





KB Squat (24kg)



8



8



8





KB Deadlift (24kg)



8



8



8





Sidebend (16kg)



8



8



8



8



8



8







Work Done (Excluding Sidebends): 2688kg


Pre-workout Cycling: 5mins, 1.8km, 54kcal

Evening Cycling: 15mins, 5.7km, 172kcal


Tomorrow is rest day woo. After two days of moving kettlebells around im exhausted. I used to lift heavyish weights... now I suffer with a 24kg kettlebell squat, a 24kg squat was too light for a warm up in years gone by and that kinda hurts the pride a little; well, give it a year eh :)


Hope everyone is super

xx
 
Thankies! It is going okay, this is day four... I will weigh in tomorrow since the last day of the month is a Saturday, I expect I will have lost some water weight! My body is achey and tired, I am conscious of "overtraining" but also of being a lazy bugger :p


Okay, here is how yesterday went:


Diet






Kcal



Protein



Carb



Fat





2230



232



160



67






Not bad!


Exercise


Impromptu Walking: 0.82miles

Evening cycling: 10mins, 3.1km, 92kcal


I measured my short walk using walkjogrun.net - it's a freewebsite that you can use to plan walks/jogs/runs (suprise!) or just to see how far you went after. Pretty nifty!


xxx
 
Looks like you've put in a solid week between the cardio and the kettlebells. Should be seeing a good result on the weigh in.


:hurray:
 
AI have nothing but respect for anyone that works out with kettlebells. They look like torture. lol! Good luck on your weigh-in! :)
 
Hi both!


Thanks :) I expect it will be a good one! I am reasonably pleased with myself, often when dieting I lose track of other things, work, relationships etc. But I have met most of my commitments and my sort-of-girlfriend (don't ask!) has not been neglected, so yay for me.


Kettlebells are pretty gruelling, but good fun too... really good fun in fact - especially when you are in the right mood for them. So versatile! I look forward to eventually graduating to a 32kg bell.. yikes!


xx
 
Here's how today went:


Diet






Kcal



Protein



Carbs



Fat





2370



248



187



67






Pretty good!


Exercise:



Week 1: Workout 3-light shoulders, 16kg Kettlebell










Set 1



Set 2



Set 3









Left



Right



Left



Right



Left



Right





Clean



6



6



6



6



6



6





Press



6



6



6



6



6



6





Swing



8



8



8





Crunches



7



7



7





Push Ups



4



4



4








Work done (excluding bodyweight): 1536

Pre-Workout Cycling: 6mins, 2km, 60kcal


Hmm hmm not a terrible day. Pretty good in fact :) I slacked and passed on the post-workout cardio, just too tired. Hoping a good nights sleep will sort me out :)


xx
 
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