RJ's Diary

182.8
18.0% BF

Today was rest day. my mom had knee replacement surgery today, all went well.

I avoided temptation in the cafeteria today. While everyone else indulged in a burger plus fries plus desert yours truly loaded up a salad bowl with sald, hard boiled egg slices, broccolli, a light sprinkle of cheese, and a light drizzle of ranch, plus a small container of ranch to dip my fork in. Not sure of how many calories this salad was.

but not including the salad
2281 calories
f/c/p
130/84/187
 
RJAZ520 said:
182.8
18.0% BF

Today was rest day. my mom had knee replacement surgery today, all went well.

I avoided temptation in the cafeteria today. While everyone else indulged in a burger plus fries plus desert yours truly loaded up a salad bowl with sald, hard boiled egg slices, broccolli, a light sprinkle of cheese, and a light drizzle of ranch, plus a small container of ranch to dip my fork in. Not sure of how many calories this salad was.

but not including the salad
2281 calories
f/c/p
130/84/187
Click to expand...

I know about knee surgeries, not replacements thank God. Way to not let the anxiety or nerves let you pig out at the Hospital. That shows commitment. Hopefully, if placed in a stressful situation like that, I too can keep my desire to be healthy at the forefront as you did.
 
jzthedetermined said:
I know about knee surgeries, not replacements thank God. Way to not let the anxiety or nerves let you pig out at the Hospital. That shows commitment. Hopefully, if placed in a stressful situation like that, I too can keep my desire to be healthy at the forefront as you did.
Click to expand...

what i think helped in this situation

1)Browse and plan - while the rest of my family immediately got in line and then decided what they wanted while they went through it. I walked around and browsed to see what was there. This also separated from the group who might offer comments about "aren't you going to eat anything?"

2)Eat like who you want to be - There was a big line at the grill station, I took a quick glance at the physiques of those in that line, i decided they were not who i wanted to be, so that helped me avoid the grill

3)know what you're eating - I see countless times people going to eat healthy with a salad, only to cram it full of croutons and "frost" their salad with ranch dressing like its a cake! I employed the tactic i learned from the forum of having a container of ranch and dipping your fork in.
 
Great advice, and well said. Browse and plan, also separates you from "meddling" family or friends, Eat how you want to be, don't ruin a good thing! Simple, but easy to imagine! I could actually see the people in the "grill line", you looking at them, shaking your head and saying...nope, don't think so! To funny, but true. Thanks for sharing.
 
3006 calories
f/c/p
135/117/316

Training log

AM - 27min Bike ride at avg 63% HR with 78% peak

PM-
Upper (small note... log weight for barbell work does not include the bar)

Chins
6 4 3 2 2

Tried the close grip cable row and it irritated my shoulder
did 2 sets

Compound Rows
190x5 185x5 185x5 185x5 185x5

MTS high row (still pretty light)
60x5 60x5 60x5 65x5 70x5

Flat BB Bench (Increased intensity by cutting rest times from 60 to 30 secs)
90x5 5 sets (ready for increase)

DB shoulder press (30 sec rest)
25x5 5 sets (ready for increase)

Shrugs 30 sec rest
60x5 5 sets (ready for increase)

finsished up with 10 on crossramp
 
Weigh in 7:29a
178.6 lbs
17.0% BF

AM Training
Lower Body

Dead lifts
90x5 180x5 185x5 185x5 185x5
-ready for another increase :)

Leg Extensions (single leg)
20x5 25x5 30x5 30x5 35x5 40x5
-ready for increase

Adduction
110x10 130x10 130x10 130x10
-ready for increase

Seated calve raise
25x10 25x10 25x9

Finished up with 20 on cross ramp
 
Holy shit man! I just saw you post someplace else around here and noticed your new AVI. You look amazingly different. And amazingly better.

Very good stuff.
 
Steve said:
Holy shit man! I just saw you post someplace else around here and noticed your new AVI. You look amazingly different. And amazingly better.

Very good stuff.
Click to expand...

thanks man :) i went to a family party where i havent seen people in over a year and a lot of people had trouble recognizing me :) The best compliment I got was that I looked lighter but not all scrawny and tired looking. I owe that to you and all of the other knowledgeable people that take time out of their day to help out complete strangers with great information.
 
weekend with the girlfriend so far so good. got a 14 mile bike ride in yesterday and ate well all the way to dinner which i had 2 servings of mashed potatoes she makes them so good!! all in all i dont think it was too detrimental. we went for a short walk after dinner so hopefully that will help a little, if nothing more than mentally :)
 
Oh my god you have made SO much progress. I can see how lean you are in your new avatar. So you have been working hard all this time. Your workouts look tough but hey I am starting to workout in gym too.

I have been lazy in the mornings, like drinking coffee on the couch watching Live and the View and complaining I couldn't get up early because of my meds and then one weekend I HAD to get up early two days in a row and now I am getting up at 745 8 a.m. and it feels great. Then last week I got a cold and went off coffee and I am continuing with that. So I'm getting to the gym at 8:30 in the morning with a glass of water and my breakfast and now I have so much more time in the day.

I feel I'm getting my metabolism revving more this way and if I keep it up I'll get results. Very positive atmosphere in the gym.

Thank you so much for stopping by. I wish I could meet you! Do you remember when you were 309?
 
I think I've tried to repress that :) When i Think about it its pretty crazy how much i lost in just over a year! People I havent seen in a while trip out on me and don't even recognize me. The typical first question, whether it be directly to me or behind my back, is "did you get gastric bypass?"

I'm not sure exactly how to feel about that. Should I feel honored that my methods have provided drastic results just like surgery?

or should I be insulted because they automatically assume that I took the "easy route"

I'd like to see a gastric bypass person do 8 chin ups :)
 
Monday Update!

Ok I'm going to start being more accountable on these.

I think I'm finding the feed on the weekends with my girlfriend. i have no excuses. I have a food scale over there and I have fitday on her computer. I need to buckle down!!!

No idea how many calories I had

heres a BAD FOOD LIST lol

Sat - Shake and bake chicken breast w/ Mashed potatoes
She makes yummy mashed potatoes!!! I think i had around 300 calories worth! plus 2 chicken breast pieces

Sun - 2 cookies
Spaghetti sauce w/ lean ground beef topped with parmasean cheese (of course i didnt weigh anything!)
1/4 loaf of garlic bread with butter

2 More big ass tollhouse chocolate cookies topped with like 5 scoops of vanilla ice cream!!

I really gotta work on that stuff.
LOL
 
OMG your pic looks so good!! DOnt even look like the same person:)
:hurray::hurray::hurray:
I'm not sure how I would take that either??
I think I would be a little mad since you have done it all natural and worked REALLY hard, but at the same time I bet you shock people with how much you loss. The best thing for people to do is ask how you done it and for people to stop assuming things...lol
 
RJAZ520 said:
I'd like to see a gastric bypass person do 8 chin ups :)
Click to expand...

Yeah, really.

Did you ever give up for a period of time on your journey? As you know I got down to 180 and was so happy with that, I don't know what it takes to go beyond what I thought was good enough. I guess I did make my goal weight on my first ticket 180. Because I didn' t think I could lose any more than that.

Does your girlfriend have a weight issue? If she doesn't then its okay that you indulged on the weekend. I was gonna say, "who can stop at two cookies", then I saw that you had two more. You'll work it off.
 
You must have been impatient in that first year.

Yes, I did achieve my goal of 180.

So I need to do something else besides working out each day, like adding a walk or some gardening. Its true, I sit around too much. Hmm.

Are you going to lose more weight or what?

What has fuelled your ability to not gain it back, to maintain your loss.

What was your longest plateau?
 
Happychubette said:
Yeah, really.


Does your girlfriend have a weight issue? If she doesn't then its okay that you indulged on the weekend. I was gonna say, "who can stop at two cookies", then I saw that you had two more. You'll work it off.
Click to expand...

Yeah she has a weight issue... she doesnt gain any!! lol!
 
Happychubette said:
You must have been impatient in that first year.

Yes, I did achieve my goal of 180.
Click to expand...
Not sure if i congratulated you or not... but great job!


Happychubette said:
So I need to do something else besides working out each day, like adding a walk or some gardening. Its true, I sit around too much. Hmm.
Click to expand...

Definitely! I think any activity that will keep you from getting too much "screen time" is the key. Expending energy in a fun manner is the greatest it doesnt seem like "work"


Happychubette said:
Are you going to lose more weight or what?
Click to expand...

Yeah i wanna lose more fat, and keep muscle so im not in a hurry anymore. I'm zig zaging a bit. My highest in the last 2 months has been 186.2 and lowest 176.6
and 189 high in the last 4 months.


Happychubette said:
What has fuelled your ability to not gain it back, to maintain your loss.
Click to expand...

I guess you could say that i "get it" I have been meticulously counting calories for some time now so I know how to balance. I make sure most of my meals come from vegetables, or high protein low fat meats. I allow budging, usually on the weekends if i have been good all week. this has worked wonders.


Happychubette said:
What was your longest plateau?
Click to expand...

I guess you could say im currently in one by definition i guess. so it would be about 3 months.
on 6/12/08 I weighed 181.8 lbs.
and on 9/24/08 i weighed 181.2 lbs

The key factor tho... is on 6/12/08 i measured 18.3% bodyfat and on 9/24/08 I measured at 17.4% bodyfat
so really it just looks like one :)
 
No weigh in
Calories - 2259
F/C/P
138/66/177
may be off... had left over ground beef with spaghetti sauce. didnt weigh it

Cheat Foods:
1 payday fun size
2 snickers minitures
1 Oatmeal cookie


UPPER - 9:00pm
Chins 6 3 3 2 2

Rows dual pulley solid bar neutral grip
90x5 90x5 90x5 90x5 97.5x5 (1)
- definitely a diff type of exercise... might incorporate it more often

MTS High Rows
65x5 65x5 65x5 70x5 75x5 (2)

DB Standing Shoulder press
30x5 5 sets (1)

Shrugs
65x5 5 sets (1)

finished up with 8 mins on cross ramp
 
Last edited:
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