Splodge's Diary

S

Splodge

New member
Day 1

Weighed in at 275lbs
I settled on that as a fair reflection. The weighing scales is not the pinnacle of scientific endevour in the weight measurement field. It gives you a different weight depending on how you tilt yourself and what part of the floor it's put on, and the load it has to bear is pushing it to it's limits, but it's probably accurate to within 2 or 3 pounds.

Next weigh in is day 8. Target is to weigh less.

Feed
-----

Breakfast: Crunchy nut cornflakes (would have preferred porridge, but spent too much time messing with weighing scales), espresso, orange juice.
Morning Snack: Double espresso
Lunch: Two bowls of freshly made veg soup
Afternoon Snack: None
Dinner: 8oz Fillet steak with a red wine and rosemary jus, cabbage, carrots and well buttered boiled potatoes. Probably could have done without the cabbage.
Evening Snack: Espresso
Alcohol: None!
Cals: approx 2,500

Exercise
--------
Very short 15 min walk at lunchtime
Gym in the evening...
15 mins low intensity intervals on exercise bike
10 mins low intensity intervals on an exercise bike you cycle with your hands
10 mins on some thing that makes you look like your walking in space, sort of big-stepping on steps and exaggerated hand movements holding poles that are co-ordinated with the steps. (apologies, not into the technical jargon yet)
15 min light swim, well more a relaxing bob, probably doesn't count as exercise, but very nice after the more strenuous stuff.

Overall I'm happy enough with day 1. I don't feel deprived, though it was a fair dinner, I have no reason to. The gym was no more unpleasant than watching crap on TV and you get a little pride boost that you finished what you set out to do, properly. I'm a little concerned that from door to door the whole going to the gym process is taking up to two hours if I do both cardio and weight training. I can't see that happening more than a couple of days a week when I get past the initial rush. I may have to incorporate something in the getting-to-work routine later on but I don't like having to shower and change clothes etc when I get to work. I'll have to think about that.
 
Last edited:
I'm 44 and have done 4 days training in since Friday. I've also done the same 4 days training this millenium.

Anywho, there are little bpm monitors on the equipment I use in the gym. Warming up I tend to be around the 110-130 mark, moving onto 140-150 when I get into it and maybe up to 175-180 when I do a little sprint on the equipment for a minute or 30 secs. Now none of this is so intense would have me badly out of breathe or uncomfortable. I'm happy to stop at the end of my target time for the sprint but I could probably do it a fair bit longer if pushed.

File:Exercise zones.png - Wikipedia, the free encyclopedia

Just looking through the net I found this. Now I reckon I'm operating in the bottom three boxes, yet my bpm seems to be more indicative of the top 3 boxes. Is this something I should be worried about or is it normal for an unfit fatty starting out on the long road? BTW, I did get medical clearance prior to starting this.
 
Day 2

Feed
-----

Breakfast: Porridge made with whole milk, espresso, apple juice juice.
Morning Snack: Double espresso
Lunch: Two bowls of freshly made chinese chicken soup
Afternoon Snack: None
Dinner: 8oz Fillet steak with a red wine and rosemary jus, cabbage, carrots, asparagus and well buttered baby boiled potatoes. (I don't normally eat this well, possible guests didn't turn up at the weekend and I was left with a full steak fillet)
Evening Snack: Espresso (Haven't reached evening snack time but I'll stick with that
General grazing: about a dozen raw peanuts.
Alcohol: None!
Cals:approx 2750

Exercise
--------
40 min walk at lunchtime - I've taken a break from the gym tonight, very reluctantly. I'm buzzing to get back into it but, from doing nothing for God knows how many years, I know my body won't take 7 day a week training. I'm tempted just to go for a light little effort, but a rest would probably do me more good. Bits of me were so stiff this morning (oooh, ehr, Matron), that putting my socks and shoes on was almost a workout in itself.

Overall today doesn't feel like much of a contribution to achieving anything, but my food calculator reckons that is just 2500 calories. Sadly that's no different than I'd normally eat minus the rotton snacks, which, if the calculator is correct, means the snacks and alcohol did 100% of the damage.
 
Last edited:
Day 3


Feed
-----

Breakfast: Porridge, espresso, apple juice.
Morning Snack: Double espresso
Lunch: Two bowls of freshly made seafood chowder (I've got a pact with myself to have 2 bowls of whatever soup is going at work. They do make a nice fresh soup. Sometimes it isn't slimming)
Afternoon Snack: None
Dinner: Salmon pasta in a white wine cream sauce with parmesan and asparagus (Not great, but I had a very small portion with the lunchtime chowder in mind)
Evening Snack: Espresso
Alcohol: None!
Cals: approx 2,500

Exercise
--------
Very short 15 min walk at lunchtime
Gym in the evening...
15 mins low intensity intervals on exercise bike
10 mins low intensity intervals on an exercise bike you cycle with your hands
10 mins on Cross Trainer (getting the lingo!)

Had a good weight training session. I did 2 rounds of 10 repeats on 7 machines. I'm only guessing the weights on the various exercises at this stage, but on all 7 I did, I was just beginning to struggle with the 10th and final repeat, which seems like a good thing.

I meant to have a bob in the pool afterwards and had timed my gym session that I would finish coinciding with a swim session, but unbeknown to me they had changed the swim timetable and there were robots from a club whizzing up and down the pool at an alarming rate. I scuttled back to the locker room and went home.

I have a few aches and pains this morning, but not in a decrepit old man sort of way, more reassuring that the training was set at the right level and I pushed just enough to make it worthwhile without overdoing it. Quite invigorating really.

All in all I'm quite pleased with day 3. I'll have to make an effort to put healthier food into the trough. It's no good eating tiny portions of fattening stuff, I like a bit of volume. I couldn't resist a sneak preview on the scales and I've dropped a little bit, but I won't move Mr Snail on the ticker below till the monday morning weigh-in. There's more than 1 potential pitfall between now and then.
 
Last edited:
I have a few aches and pains this morning, but not in a decrepit old man sort of way, more reassuring that the training was set at the right level and I pushed just enough to make it worthwhile without overdoing it. Quite invigorating really.
Click to expand...

Don'tcha love that "good sore" after a workout you know did you some good? :D

That seafood chowder sounds good, I don't blame ya for having some, lol...

Congrats on the hard work, keep it up!!!!

:gnorsi:

~ Mav
 
Day 4


Feed
-----

Breakfast: Porridge, espresso, apple juice.
Morning Snack: Double espresso
Lunch: Two bowls of freshly made leek soup
Afternoon Snack: Espresso
Dinner: Salmon pasta in a white wine cream sauce with parmesan and asparagus - small baby portion
Evening Snack: Espresso
Alcohol: None!
Cals: approx 2,100

Exercise
--------
Very short 15 min walk at lunchtime
Gym in the evening...
15 mins low intensity intervals on exercise bike
10 mins low intensity intervals on an exercise bike you cycle with your hands
10 mins on Cross Trainer
2x10 on the 7 weight training thingies.

Call it consistent or boring, but I ate virtually the same and trained exactly the same. The training session felt very different though. I fell over the line in everything. The 10 minutes on the cross trainer seemed to last an hour. I almost quit early a couple of times, but braved it out. I'm absolutely shagged after it. I'm sort of happy that I finished it out but disappointed I feel like that decrepit old man I mentioned last time.

Tomorrow is definitely a gentle walk day. That feckin snail on the ticker better move on Monday.
 
Last edited:
Day 5


Feed
-----

Breakfast: Homemade brown bread, marmalade, espresso, apple juice.
Morning Snack: Double espresso
Lunch: Two bowls of freshly made celeriac soup
Afternoon Snack: Espresso
Dinner: 16 pieces of Sushi
Alcohol: None!
Evening Snack: Cheese and water buscuits.
Cals: approx 2,700

Exercise
--------
Barely moved!

I'm quite happy to take a complete rest day. I'll still have trained 6 of the last 8, and I kept the food healthy and low cal. There's no rush. It's like the story of the old bull and the young bull standing at the top of the hill, when they spot a big field of cows in the distance. "Let's lash off over there and shag some of those cows", says the young bull. "No", says the old bull "let's walk over and shag all of them".

Edit: I finished the day with a good session of cheese and crackers just to make sure it was a useless day. At least I enjoyed the cheese, a little roquefort and comte, as opposed to blowing out on stuff I don't even like.
 
Last edited:
Day 6


Feed
-----

Breakfast: Brown Bread, Marmalade, espresso, apple juice.
Morning Snack: Double espresso
Lunch: Bowl of Veg soup, brown bread with salmon pate
Afternoon Snack: Espresso
Dinner: Canapes, Stuffed Pork Dinner, Apple Tart, Cheese and Crackers - all substantial portions.
Evening Snack: Espresso
Alcohol: Two Glasses Wine
Cals: approx 3700 :blush5:

Exercise
--------

15 mins low intensity intervals on exercise bike
10 mins low intensity intervals on an exercise bike you cycle with your hands
10 mins on Cross Trainer
2x10 on the 7 weight training thingies.

Exercise went well. Dinner over at a friend's house. At a restaurant you can pick healthy options and eat what you like, but as a guest at someones house you really have to eat what's put in front of you. In truth it was far from being a hardship.
 
Day 7


Feed
-----

Breakfast: Skipped
Morning Snack: None
Dinner: Beef Stroganoff (Big portion)
Afternoon Snack: Espresso
Tea: Toast with Grilled Cheese & Tomato
Evening Snack: Diet Coke
Alcohol: None
Cals: approx 2200

Exercise
--------

15 mins low intensity intervals on exercise bike
10 mins low intensity intervals on an exercise bike you cycle with your hands
10 mins on Cross Trainer
2x10 on the 7 weight training thingies.

Exercise went well - today is supposed to be a rest day but I'm in the mood - may do a light training session and a swim. Will decide later.

Day 8
-------

Weigh in 269lbs
Loss on week 6lbs

Ok, I know its not all fat, but foodwise I have barely dieted, just cut out all the rotton snacks and most of the alcohol. There must be some fat has disappeared in a 6lb weight loss though. To be honest, I'm happy enough just to be getting a bit fitter at the moment, which will enable me to do proper workouts to lose the weight later on. I had intended to reduce the calorie intake to about 2000, but I think I'll just keep going as i am for the month. Make sure I'm strong enough to do decent workouts and if I can lose a pound or two along the way all the better.
 
Thank you. Very early days though.

Day 8

Feed
-----

Breakfast: Crunchy Nut Cornflakes(stale) with whole milk, orange Juice
Morning Snack: Coffee
Lunch: 2 bowls veg soup
Afternoon Snack: None
Dinner:small Steak, potato, broccolli, asparagus, carrots.
Evening Snack: Espresso
Alcohol: None
Cals: approx 1700

Exercise
---------
None!

Meant to do some little of exercise but was thwarted by circumstances, or maybe allowed myself be thwarted. I'm not bothered as it was a rest day anyway and while I was happy to do it last night, maybe it would have impacted today's effort..

I ate too few calories. While I'll admit being a bit peckish at the end of the night, its amazing how substantial a scrawny 1700 calories can be, even with a less than perfect breakfast. The veg soup is a real filler, as well as being nourishing, and adds very few calories to the day's intake.
 
Hey congratulations on the loss!
Its amazing how our bodies are more satisfied when they are getting what they need :)
Sounds like your doing great and getting loads of veg in, good luck and keep it up!
 
Day 9


Feed
-----

Breakfast: Homemade brown bread,marmalade, orange juice, espresso
Morning Snack: None
Lunch: 2 bowls fresh chicken and mushroom soup
Afternoon Snack: Espresso
Dinner: Roast chicken, bread sauce, mashed potato, carrots
Evening Snack: Diet Coke
Alcohol: None
Cals: approx 2300

Exercise
--------

40 Min walk at lunchtime

15 mins medium intensity intervals on exercise bike
(5 min warm up - 1 min as fast as chubby legs can go - 2 mins at warm up pace - 1 min as fast as ...etc - level 8 of 25)
10 mins medium intensity intervals on an exercise bike you cycle with your hands
(1 min 30 sec at comfortable pace, 30 secs as fast as chubby arms can go X 5 - level 8 of 32)
10 mins low intensity intervals on Cross Trainer
(1 min 30 at comfortable pace, 30 secs at faster pace x 5 - level 10 of 32)

2x10 on the 7 weight training thingies.
-Thing you push forward bending at belly with straight arms "rocking" 90kg
-Thing against you back, hand crossed on chest, "rock", pushing back 90kg
- Support against stomach, pull horiontally to chest (rowing motion) 90kg
- Pull down from above, support above knees, 90kg
- Sit push from chest upwards from bent to straight arm, 70kg
- sit, lever on leg, push from bent leg to straight leg 70kg (15 repeats)
- dumb bells, waist to shoulder bending from elbows 8kg (supposed to be 5Kg but I picked the wrong ones by mistake and pride insisted I perservered rather than went back for little ones - managed the first round of 10 ok but the last 2 or 3 of the second round were more than a little jerky, relied on more than just bending the elbow)

Apologies for anyone reading that, I don't know the names of any of the exercises and the descriptions aren't great. I know what I mean to myself, and I really just want to record where I'm at now so I can look back and laugh when I'm muscled up like a gladiator.

Despite having a rest day the day before and it being much the same as I've done up to now, I found that a tough session. I may have worked too soon after dinner, I thought I got the odd whiff of roast chicken off my sweat (is this possible, maybe not). Anyhow, I'm not feeling so bad this morning so carry on regardless tonight.
 
Last edited:
Splodge said:
2x10 on the 7 weight training thingies.
-Thing you push forward bending at belly with straight arms "rocking" 90kg
-Thing against you back, hand crossed on chest, "rock", pushing back 90kg
- Support against stomach, pull horiontally to chest (rowing motion) 90kg
- Pull down from above, support above knees, 90kg
- Sit push from chest upwards from bent to straight arm, 70kg
- sit, lever on leg, push from bent leg to straight leg 70kg (15 repeats)
- dumb bells, waist to shoulder bending from elbows 8kg (supposed to be 5Kg but I picked the wrong ones by mistake and pride insisted I perservered rather than went back for little ones - managed the first round of 10 ok but the last 2 or 3 of the second round were more than a little jerky, relied on more than just bending the elbow)
Click to expand...

I think i know what your doing from your description

Lever Seated Crunch Lever Seated Crunch
Lever Back Extension Lever Back Extension
Seated Row Cable Seated Row
Lat Pulldown Cable Pulldown
Shoulder Press Cable Shoulder Press
Leg Extension Lever Leg Extension
Bicep Curl Dumbbell Curl

Your weight on most of your exercises are impressive for a beginner, I am a little surprised your bicep curls are only 8kg with the weights your using on your other exercise.

Well Done.

PS. Are you male or female ?
 
Male!

Thanks for the reply. It's nice to know what I'm actually doing. I think you might have them all right.

The first one I do is like pushing a heavy trolley away from you by leaning forward with your elbows locked straight, only for it to come back with you. It looks like it uses the same muscle as the demonstarted one.

The cable shoulder press is probably similar, only I'm pushing up lever-weighted poles rather than a cable. The cable looks much tougher as I don't have to worry about keeping the alignment right, the poles only move one direction. Same story with the row.

The dumbells exercise I do is having the dumbells in line, ie the four roundy bits of the dumbbells are all in a line, the part of the wrist you slash (if you're into that sort of thing) facing out, and bring the two up together so the four roundy bits continue to stay in line. Maybe slightly different to the one demonstrated, but then again maybe not. I hope it is because while you reckon 8Kg is too little, I found it a tad and a half too much. Then again, I never did anything approaching weight training in my life prior to the last couple of weeks, so I can't expect to be anything other than a puny specimen.
 
Last edited:
Keep it up mate, you're doing such an amazing job!!! But your post made me want homemade bread SO BAD. Lol...

Soon you're gonna look like this guy:
 
You are doing great :)

After you feel more comfortable you may want to consider changing to free weights. Also to maintain muscle balance there are a couple other exercises you need to add.

To partner the bicep work, the triceps should also be worked
You have plenty of back exercises but nothing realy for the chest
your leg extensions work the quads but to keep it balanced the hamstrings also need work

when you don't work the opposite muscle the body can become unbalanced and cause injury.
 
I have a review at the start of December, I'll mention the above in that. For the time being my main emphasis is to get into any sort of routine that enables me to turn up and do something useful without feeling lousy after it. The one thing for me that can make it a pleasure rather than a chore is having a 15 minute bob in the pool afterwards. Unfortunately the times that I can do this are fairly restrictive - weekends are fine, but Monday to Thursday I'd either have to go during rush hour traffic, which would be a total pain, or go to a very late session which doesn't seem like a great idea. It's nice to have an hour or two to chill out afterwards.
 
You must log in or register to reply here.
Back
Top