Ronz planz

R

Ronbell

New member
So as it stands right now, I have a bit of free time, and haven't been to the gym for a couple months. My goal is to lose the majority of my excess non-lean weight.

Age and sex: 25 male
height: 5' 8"
Current weight: 187 pounds
Goal weight: 170-175 pounds
Time: January 15-March 15

I'm focusing on consuming around 2000 calories a day, with at least 40% of those calories coming from protein.

Typical diet

bowl of cereal, 1% milk, topped with blueberries: 500 calories

gym session, sports drink 200 calories

protein shake, 1 scoop - 300 calories

fish/chicken/soy burger/steak: 600 calories
salad with dressing: 120 calories


possibly another protein shake depending on consumption. Or even a glass of orange juice; maybe even some eggs.


My exercise schedule will alternate something like this:

1. Legs: squats, lunges, leg press, other leg machines, dumbell deadlifts

2. forearms, bicep, triceps, shoulders, 30-40 mins of cardio @ high intesity

3. chest, lats, back, 30- 40 mins cardio @ high intesity

4. possible rest day/or repete. Do abs and core on rest days at home.

Exercise notes:

I will be lifting at a high intensity for my upper body, meaning failure by 6th rep. Same for back.

Legs I will be more flexible, as they feel more likely to be injured, so same deal, but failure by 8th rep.

Cardio my heartrate will be at around 80% of estimated max. Varying from running, bike and elliptical.

I also walk, to and from the gym. 3.5km each way.

I think that sums up my plan, I anticipate my weight staying around the same for the first couple weeks, as I will be rebuilding lost muscle.

I think my plan should reach my goals. Here's to hopin :)
 
oh boy, today was going to be an arms day, but my legs are so ripped from yesterday, i can barely sit down. Would be hilarious trying to sit down with weights. lol

I'm letting today be my cheat food day of the week, i'm going to be consuming about 3000 calories, but a nice portion of it will be protein.

Tomorrow nothing is going to be keeping me away from the gym, with a very vigorous cardio session afterwards.

Edit:

Heh, I ate supper 6 hours ago, and I still feel full. I'm really not used to ingesting this much food anymore. This was a good trial day, but I don't think I'll take cheat days to this extreme anymore. My legs are still really stiff, lol.

Edit 2: So here I am, almost 10 hours after eating last, and i STILL feel full. lol. It really does amaze me, about a month or so ago, that would have been a normal meal, and i would have been hungry again 4 hours later. It's amazing what controlling the sugars and portions can do.

I'm also up 2 hours beyond my bedtime and i can't sleep. Lesson learned.
 
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As I'm putting the muscle back on, I'm not sure how I'll be able to bring myself down to the 170 range without being less than 10% in the body fat range. I will reach my goal, but I fret it will take longer than 2 months :/

Not going to stop me though, I managed my arm workout yesterday, even though I wasn't able to sit down. lol.

Today my legs are good enough to blast out some cardio and do my back/chest/shoulders.

Although I don't like doing it, i've increased my protein powder consumption to two scoops a day. It's just too much food, and too expensive for me to try and get my proteins other ways.
 
So I've lost 3 pounds since i started, it's really not bad, i don't know why i seem to think i'm not going as quickly as i should.

My muscles have also restored to their previous size too. I no longer feel soreness the next day after a workout, that's pretty quick recovery.

Ive found it difficult to eat enough protien while maintaining a 2000 calorie diet, so i have greatly reduced my carb intake, and eaten meals of JUST protiens. (usually supper)

I'm staying hopeful of reaching my goals by the summer, my 2 month goal may not be realistic at this pace. I'm also modifying my weight routines to be just compound exercises, doing full body 3 times a week, with cardio on the off days.
 
you need to have some carbs with you protein meals, I recently got in trouble from my nutritionist for doing the same thing (eating protein only meals), she explained that an all protein meal puts strain on the liver and also the carbs help the protein do its job.
 
Oh alright, you pulled my leg, maybe I'll drink a glass of orange juice or something with it...heh

My full body workouts seem be to just the trick i was looking for. I'm starting out slowly with lighter weights to make sure my body is comfortable with maintaining proper form. By lighter, i mean generally 20% lighter than my 5 rep max weight.

I will continue this routine until I fail to receive any more gains. I anticipate i will maintain this workout schedule for about 3 months. I then may modify it to reduce my number of reps per set to 5, but with increased weight. (as I'm currently doing 10 reps per set)

Diet is going by well, I've changed it to Whole oatmeal in the morning with protien powder and blueberries. For lunch, I'll have a small wrap with lean roast chicken meat. Supper still varies between fish/chicken/red meat, but i'll occasionally will throw in a random carb, like sweet potato fries.

So as it stands, it's been 10 days, and I've pretty much abandoned my original plans. lol.
 
Even though I'm enjoying the strength gains, i would have liked to see some sort of weight loss by now. I know in the past, it was easier for me to gain muscle than it was to lose fat. I'm going to take this to a different level, and monitor my measurements.

Chest: 40"
Waist @ naval: 39"
buttocks: 43"
thighs: 23.5"
hips: 41"
arms: 14.5 "
calves: 14.5'


I estimate my chest will get bigger, my waist will get smaller, my buttocks will get smaller...then bigger again, my thighs will stay around the same, my arms will stay around the same, and my calves will get bigger.

I make this assumption based on my current composition and how my body has reacted in the past. I will take measurements including weight every 2 weeks. Current weight is still 184.
 
2 weeks later:

Morning measurements:

chest: 39
waist @ navel 38
buttocks: 42.5
thigh: 24
hips: 41
arms: 15
calf: 14.5

weight: 184


Weight is...unchanged....../blargh

I have been monitoring my calorie intake on daily plate too, Been eating around 1700-1959 calories a day. All within 40/30/30 ranges too.

I do see changes in the mirror though, and my extra belt hole i made is now a requirement. So, it IS coming, I really am stoked about the strength gains. I now have enough muscle on my back to squat my body weight :D

I did kink my back 3 workouts ago (heavy day), I was progressively loading but my heavier weight that was going to use was being used, so I jacked it up even further, and squeezed out the same amount of reps. The next day was a lighter day, so it wasn't much of an issue, but still noticible. Yesterday, I couldn't even do more than 2 squats :rant: . So I did some machine leg press instead, going to have to put the rows/squats/deadlifts on hold for a little bit :(
 
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It's pretty basic:

2 x 10 squats
2x 10 deadlifts
2x 10 bench press
2 x 10 shoulder press
2 x10 barbell curl
2 x 10 calf raises
2 x 10 rows
2 x 10 situps


I do light enough that I can keep "perfect" form even to the last rep.

3 times per week, with a heavy day, light day, medium day.

You could be right, it is pretty full body.
 
Squatting and deadlifting heavy on the same day puts a hell of a lot of stress on the body and could be a cause of overtraining, it might be a good idea to mix your heavy squats with light deadlifts and then alternate to heavy deadlifts and light squats.
 
Thanks for stopping by Hcomet :)


That's a great idea Tru, there is nothing stopping me from doing that, so I'll do it :)
 
So I've lightend up my workout schedule, down to 2 sessions per week, downed my overall intake a little bit as a result (but still taking in about 140-150g of protein a day) and I must say, things are looking up.

I'm down to 176, 6 pounds of my 2 month goal that I never thought I'd reach. I'm without question modifying my goals to bring my weight down to 165, or at least to shed off this last bit of fat that's hanging around my midsection.

I'm getting compliments all the time, from people I haven't seen in years, and just from people who haven't seen me since Christmas, lol. I'll be glad to peel off the last bit of fat so I can really focus on strength gains and hopefully not too much muscle. (I like where I'm at mass wise)

If anyone has some advice to build functional strength (body weight based stuff), I'd love to see it.

Here are my dimensions as of 27/02/10

chest: 39"
waist @ navel 36"
thigh: 23"
hips: 39.5
arms: 14.5
calf: 14.5

weight: 176
 
Back up to 176, but I think it's a nice 176, as my body is redistributing my fat and muscle into more appealing locations.


Arms: 15"
Chest: 40"
Thigh: 23"
waist: 35"


Been focusing on one day a week where I do body weight based strength training, with 2 days of full body weights like before. Do this like push ups, one legged squats, chin ups, ect, and it's been progressing...slowly, but surely :D
 
Heh, been a long time since I've came here because I've generally been satisfied with my physique. That hasn't really changed, but I do like how i have a documented page showing my ignorance.

My measurements now:

-39" chest
-34" waist
-43" hips (I know, LOL)
-16" bicep
-16" neck
-16" calfes
-23" thighs
When I started this thread, I could run at most 10 minutes before needing to stop. I was severely un-flexible, and just approached weight loss the wrong way. I DID however, build a strong foundation for the performance gains I have now. My shoulder is fixed, and I'm stronger than ever. I was also sitting at about 24% body fat.

I can now:
-bench my body weight
-squat more than my body weight
-run more than 4 miles without stopping (and feeling the need to stop)
-I can sit cross-legged comfortably.
-Sitting at about 16% body fat

What I did wrong:
-eliminated fruits/veggies
-drank diet sodas
-incorrectly ate. I would eat more than I realized, and tried to use my cardio deficits for my weight loss. Now, I actually eat what I burned at the gym afterwards. It prevents binge eating.
-Eat a proper breakfast: eggs, turkey bacon, cottage cheese, fruit. Every. Single. Day...ummm

I am actually heavier than when I started this thread. I'm up to 179 pounds. I plan on working on lowering my weight to 170, and i plan on doing it within a month. I don't see it being a problem.
 
haha, that extra belt hole that i talked about on page one, is now three holes ago.. Keeping a log like this is great. Keep at it guys :)
 
So I've lost 2.6 pounds in the past week and two days. Not bad, but I've had to go really hard at the gym.

Currently, I've been logging consumption on "the daily plate", with activity level set to sedentary. I've then added the activities I do in the fitness section, which calcs the calories lost at the gym (I low ball my estimate on the weight lifting) but keep pretty much what it says on the machines.

So my goal on daily plate is 1.5 pounds per week. It suggests I eat 1500 calories at a sedentary activity level. I haven't had much work for a month, so it is appropriate.

What I have been doing though, is eating around 2400 calories or less depending on how much I'm burning at the gym.

So yea, I'm pretty much burning 1000 calories every second day in cardio, and about 650 on weight lifting days (the 650 is just from cardio I also do on weight lifting days).

I havent seen any declines in strength, some very minor gains though.

I have been doing an unreal amount of running, and it almost caught up to me yesterday. After about 30 mins of running, (I'll go 6.0 mph, then every 8 mins run @ 8.0 mph for a min, then back down to 6.0) my knee felt abit uncomfortable after my 8.0 mph minute, so I got off immediately and went on the elliptical instead.

I learned last year: You even sense the potential for injury, STOP, let it heal for a week or two. How I structure my workouts, it's not too much of an inconvenience.

I do go back to work on Tuesday, and I do work a pretty physical job. The problem is, it's much harder to guess expenditure. So while I'm working, my workouts will be limited (no access to a gym) and I will be out of town. I'll just try to keep my cals at around 2k, and just use my weight to measure if that's too much or too little. I'll be gone to work for at least 3 weeks, so if I notice that I've lost more than my goal, I'll readjust my eating.

Losing weight at a gradual rate is very important to me.
 
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