Sam's from Chunk to Hunk Journal :)

That's awesome! It seems from the time you started until now you are doing great. You are allowing a few treats from the candy jar and not beating yourself up so bad about it, and it's great you are exercising and keeping everything under control. --I need some of what you are taking!

Keep up the great work, and congrats on the 10lbs fat loss!
 
Hey Guys!!! Thanks for all the kind words about the good news from all my hard work. It means a lot. So, today is the first day in awhile that I am going to post my meals for the day. I have been gradually getting better the past couple of days. I celebrated and went to a few too many bbqs over the holiday, time to get back on track and hit the gym pretty hard.

10am 1 cup kashi 1 cup skim milk

1130am 5 oz steak, 2 cups romaine lettuce, 1tbsp bleu cheese crumbles, 1.5 tbsp balsamic vinegarette, onions/tomatoes, 1 6'' pita bread

3pm 1 yogurt, 1 small apple, 2 slices turkey, some diet coke

530pm 1 cup cottage cheese, 1 can green beans, 1 can mandarin oranges

830pm 2 scoops EAS protein, 1 cup skim milk, 1 popsicle

So, coming in around 1810 cals for the day with about 148 grams of protein. Yesterday cals were around 2050 and protein wasn't as high. I'm getting back into it, I swear :)

Getting off work in about 2 hrs and plan on going right to the gym to do my legs and cardio routine, then I'll probably go home and crash for the night (prob watch some TV or something....)

My trainer has also changed my workouts some, so I will share my new leg routine with everyone tomorrow. I think it's mostly the same except for the amount of weight and reps, and sets on some...

-Sam
 
I have decided to make today a rest day from the gym. I ended up going last night. I did legs and cardio. For some reason, my back is sore today though. Not like a workout soreness, I don't think. More like a sore, stiffness. I dunno. It's not unbearable or anything. I think I should probably just give it a break today and tomorrow and hit the gym on Mon.

Here's my new leg routine:

Smith Squat: 3x15 at 130lbs
Straight Leg Deadlift: 3x15 at 55lbs..., actually did 75lbs
Leg Extension: 3x15 at 120lbs
Seated Leg Curl: 3x15 at 100lbs
Stair calf raises: 10 each on 10 stairs, then do 5 more on each of 10 stairs
Lunges: 3 sets, going up and down the ramp. Hate these :)

Last night my cardio wasn't as bad as I thought it was going to be. I did the elliptical for 15 minutes, then I ran on the treadmill for 15 minutes. The running is usually the hard part after doing legs but, this run wasn't all awful. I think it's because I had a new playlist on my ipod.

Today's Menu:

730 am 1 cup Kashi
1 cup skim milk

1030am FF Yoplait Yogurt
2 slices turkey breast

1230pm 1 cup LF cottage cheese
2 Wasa Crisps, some canned peaches (drained)

3pm Bunless turkey burger, Apple

5pm Bunless turkey burger, rest of canned peaches (drained)

730pm 2 scoops EAS protein, 1 cup skim milk, 1 banana

930pm 2 cups steamed brussel sprouts, 1 slice reduced fat cheese, 1 popsicle

Not sure on the exact calories yet but, my protein is around 177 grams for the day. Hooray!!! :)

-Sam
 
Wonderful menu Sam, and also I hope that you do get a good rest today. How is the new weights program? Have a beautiful day ;)
 
Hey Lukewarm. My back is already feeling a little better. I have been trying to stretch it out. The only thing that I can think of is that I might have strained/tweaked it doing my straight leg deadlift... I will have to be more careful on those.

The new weights program is going alright. My leg routine isn't that much harder, it is a little bit. The lunges almost kill me by my third set but, I would never quit doing them. I love what they are doing for my thighs and butt, :)
The core routine now includes a new exercise. It has me laying on a decline bench with a medicine ball on my chest and rotating from side to side trying to isolate my core. I have to do 3 sets of 15 i believe, it might be 20 (I will have to check). Then when my 3 sets are done I have to do 20 situps immediately (almost impossible, I needed my trainer to help me with a rope the first time I did it). Also, the next day my core was pretty sore, my ribs felt like they had been bruised or something.

My bicep/tricep routine has changed some. I still do tricep pulldowns, tricep extensions, and a tricep exercise with my hands close together on the bar on the bench press. I do 2 types of curls for my biceps and also have an exercise for them on a machine (can't remember the name). My arms routine now will include a lot more 6-12-18 pyramids my trainer has informed me :mad: JK...

My chest/back/shoulders routine still includes the chest press, butterflies, seated rows. New to the routine are: lat pulldowns, incline chest press, and Arnold presses (exercise with dumbells).

All in all I am pretty excited to see what this new routine can do for me if I stick to it over the next 6 weeks. I have already seen such an amazing change in my body so quickly already that I am super excited.

Cardio is still pretty much the same. I like to run on the treadmill. I do the elliptical for the first 15 minutes of cardio on days when I do legs because my legs are usually very jello like and it is really hard for me to immediately begin running on the treadmill, so I try to give them a little break with the Elliptical machine... I'm wondering if I should increase my cardio. I usually only do 30 minutes but my trainer said I can do up to 45. Will have to ponder that one.

-Sam:)
 
sammyboy24 said:
My leg routine isn't that much harder, it is a little bit. The lunges almost kill me by my third set but, I would never quit doing them. I love what they are doing for my thighs and butt, :)
Click to expand...

lol I love that ^

WOW your program sounds AMAZING. Thanks for taking the time to write it all out for us. Are you taking before pictures? You better! This sounds like you are going to have a complete body overhaul in the next couple months. I'm so excited for you!!! :)
 
Thanks for the kind words :) I did take some before pics, and I am figuring about Sept. for my next set of pictures. I hope there will be a very noticable difference by that time (3 months ish). I don't mind sharing my routine at all, I like to. I even try to share my routines with some of my friends, in hopes maybe they would get motivated to go to the gym. It hasn't worked yet...

-Sam
 
Hey Sam!

The day I got the blisters, I stuck a needle in to drain them, and then stuck a blister bandage on both feet so they would heal. Well, that lasted for one day, but they haven't bothered me since the day after I got them. Good thing too, because I've been doing so much stuff around the house lately.

Hope you are having a great weekend.

P.S. I love the Kashi Go lean cereal. hubby likes their Vanilla Oatmeal too. It smells good, I just haven't tried it yet.

photocrazed
 
Hey all. I haven't posted the past couple of days... I have been to the gym though, on Mon. and today. Planning on going tomorrow and Thursday and Saturday. My eating has been alright. Yesterday it was spot on, mostly because it felt like it was a chore to eat, it was just one of those days.

My foods for today:

845am FF Yogurt

1030am 2 scoops EAS Protein
1.25 cups skim milk
1 banana

130pm 4 oz. chicken
1 oz. cheese
3 cups mixed greens
1.5 tbsp. ranch dressing
1/3 cup black beans
1/8 cup corn
2 cups tomato soup
1 small sourdough roll
Iced tea

8pm 6 oz. grilled chicken
1 slice swiss cheese
2 tbsp. bbq sauce
1 popsicle


My arm workout today with my trainer:

Tricep Pulldown 35lbs. 3x15
Dumbell Curl 15lbs. 3x15
Dumbell Curl (different) 15lbs. 3x15
Tricep Extension 50lbs. 3x15
Tricep Bench Press thing 55lbs. 3x15
Hammer Curl 55lbs. 3x15

Feel pretty good. Not done too bad food wise, I still feel a little guilty about the tomato soup and ranch dressing at lunch. I'm not exactly sure was the cal count was on the soup, hopefully not too much. It was gourmet tomato soup, so you never know... I also ran 3 miles today on the treadmill, along with yesterday. Starting to get a little blister on my left foot bottom, time to find the tape to tape it again I guess. goodnite all :)

-Sam
 
Hey Sam, you're doing well. My goal by the way is to curl 15 lbs. I doubt I'll ever be able to do much more than that. Your lunch sounds delicious. Don't worry about 1.5 Tbsp of Ranch dressing, that's not bad at all. At work people ask for like 4 ramekins of Ranch to pour on their salad and I wonder if they know how many calories are in each. You are regulating it and that's the difference, we're supposed to eat what we want ;) Anyways I just wanted to say great job, as usual :) Have a nice day.
 
Hello Friends,

Introducing my self as Romeo (Jus for the Name sake)lol..

I wanna lose weight coz right now i m sure of beign over weight and i have no friends to guide me with this issue.I m 90KG now and i the target goal which i wanna be is between 75 - 78 KG. I started going to the gym since yesterday but as being a newcommer in the gym i have no friends there either.Please if anyone could be kind enough to guide me with any of the weight losing tips i would be glad.Tips on workout and food control diet would be a plus point for me.

Thanks.
 
Hey all. Hit the gym pretty hard today, did chest/shoulders/back with the personal trainer today. Felt really good about it. It was a terrific workout. I then got on the treadmill and ran my ass off like I do every other time, lol.

My workout:

Chest Press 80lbs 3x15
Butterflies 120lbs 3x15
Lat Pulldown 50lbs? 3x15
Incline Chest Press 55lbs. 3x15
Arnold Press w/ 5lb handweights 3 complete sets of 8 (these suuuuuck!!!)
Seated Row 55lbs. 3x15
Cardio 3 miles on treadmill in 30 min.

My foods:

945am 1 FF Yogurt

1130am 2 scoops EAS Protein
1 cup skim milk, 1 banana

3pm Chili's Guiltless Chicken Sandwich,
3/4 cup black bean w/ pico de gallo?
broccoli with some parm. cheese on top
water w/lemon

615pm 6 oz baked chicken
1/2 cup wild rice
1 can green beans

930pm 1 cup LF cottage cheese
1 can chunk pineapple, drained

Think that is it for the day. Haven't tallied the cals or protein for the foods yet. Hopefully I'm pretty close to my goal, or under :)... Going to try to make it to the gym tomorrow before work. Still not sure if it's going to happen, it's going to be a legs day. Then, plan on going after work Sat night to do a core routine with some cardio. Trying to get back to going to the gym 5 days a week.... We'll see.

-Sam
 
Your food is always right on Sam. I don't even like cottage cheese but pineapple mixed into it sounds like it might be kinda good. You're doing so well with the weights, and running. It's great to have you around...it's fantastic motivation.
 
Nice work Sam! Your workouts are hardcore and you're so dedicated. And your food sounds amazing.
Are the blisters all better? I have a blister on the bottom of my right foot right now. :( It's not nice.
 
Hey Sunnydee! The blisters are mostly better. I still have one on my left foot kind of that gets irritated once and awhile... Made it to the gym yesterday, only cardio though. Ran on the treadmill for 31 mins. Ran my ass off. One of my favorite pairs of jeans are getting way too big for me to wear. The butt is so saggy! Im happy to be losing the weight but, I will miss the jeans. Maybe I will just have to buy them in a smaller size... Going to the gym tonite to do a leg routine and some cardio.

-Sam:)
 
Too bad about losing your favorite pair of jeans. I know the feeling. I had to throw out soooo much of my clothes. It makes the weight-loss bittersweet. lol But the clothes can be replaced, so just be proud of how well you're doing! And think of the super hot butt you'll have to put in your new jeans!!!
 
Hey Sunnydee. Your right, my butt is getting hotter, lol. I look at certain parts of my body in the mirror and can't believe they are mine. Especially my arms. I'm starting to get some guns, and I haven't ever really had guns, like these at least, so it's very new and exciting to me.

I went to a cabin party the other night and saw some friends I hadn't seen in a couple months. They said they couldn't believe how great I looked, and that I seemed a lot happier. :) That makes all this working out and trying to eat right seem a lot more worthwhile.

I had a few beers the other night, and last night. Nothing overboard, believe me. I have to keep it in check. I also made it to the gym 5 days this last week (including Fri and Sat! :eek: ) Plan on taking today off, and trying to make it 5 or 6 days next week.

Did my leg workout last night, followed by 26 minutes on the Elliptical Machine (my legs were totally like JELLO last night) so no treadmill... Also, I can't remember if I had already posted my current leg routine or not, so here goes.

Smith Squat 115lbs. 3x15
Straight Leg Deadlift 55lbs 3x15
Leg Extension 120lbs 3x15
Seated Leg Curl 100lbs 3x15
Stair Calf Raise things, 15 per stair, 10 stairs
Lunges 3 sets (about 15-20 per set) up and down this ramp

Also did part of my core routine last night as well.

Leg Lift Kicks 30 sec, stop, 30 sec, stop, 30 sec,hold for 30 more sec.
Supermans 3x15
Laying side to side heel touch crunch things, 3x25

Hope everyone has a great day. I'm a little behind on sleep, I am so tired :)

-Sam:)
 
It's always awesome to get compliments like that from people who haven't seen you in a while. You've worked hard, you deserve those nice comments!

Good for you for working out so much this week! You crazy man, you.
 
Hey all. Sorry I've been MIA for a few days here. I work on a computer at work, so when I'm on my weekend at home I usually don't want to even look at one, lol. It's been very hot lately too. In Utah it's been between 100 and 105 the past few weeks. It's hot, no fun...

Here is today's menu:

1215pm 2 scoops EAS protein, 1 cup milk, 1 FF Yogurt, water

3pm Crystal Light, 6 oz. grilled chicken, 1 Tbsp. marinade, 1 slice swiss cheese, 1 can green beans, 1 serve whole wheat crackers

515pm 1 Turkey Burger, 1 slice reduced fat cheddar cheese, diet coke

815pm 1 can Vegetarian 4 Bean Chili, water

1030pm 1 cup LF cottage cheese, 1 can pineapple (drained)

So, when I add all that yummy food up for today, it looks like 1846 cals, and 175 grams of protein. Not too shabby. Woke up late (Weds. is my only real day to sleep in) so I didn't make it to the gym until almost 11. Felt funny at the gym, think I was too hot while I was sleeping last night/ this morning... Didn't do all of my core routine:eek: but, I ran on the treadmill for a good time. Tomorrow get to work with the trainer. :)

-Sam
 
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