tank-oh's weight loss diary

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tanks13

New member
hey what's up guys i'm new here and i was told to make a jounal so here i am making one ! well fist off let me stat by saying i have no idea what the hell i am doing i just know i've been exercising not a big fan of cutting back on what i eat but i've been trying. my work out is consistent i usually go to the gym and start off with 20-25 mins depending on how tired or sore i am that day. then I follow it up by doing some seated rows bench press and the curls machine i ususal do five sets i start off with low weight like 60 and i do 20 reps then i go up one more plate to like 75 and do 15 then go 90pounds and do 10 and then i just do the 15 and 20 again. that's pretty much what i do daily but i don't go to the gym seven day a week i just started aiming for four times a week instead of three. like i said i hope to loose 80lbs by november i'm not sure if i'm going to make it but i hope i do i really want to go skydiving ahaha. the main thing i need help with is food i love to eat i'm going to culinary school so i got food left and right so if any of you guys got any recipes shoot them over this way ! go ahead and messageme or just post them here !


catch you guys later !
 
Ajust a few comment on your workout

cardio is usually better after lifting except as a light warmup

sets of 20 usually wouldn't do anything except work endurance, working in the low rep/moderate-high weight is best for maintaining muscle while cutting

I don't see any leg exercises in there ??

4 days per week is a good timetable for lifting :)
 
yeah i don't do much legs because i have a messed up knee so after the running my legs are already killing me and i'll give modarate weight and low reps any suggestions ?
 
Ahow experienced are you at lifting and do you know your 1 rep maxes ?

if you dont have much experience start on 10 reps per set but if your a little more experienced 8 is a good number, for experienced lifters 6 and under for reps per set.

I am in the hypertrophy phase of my training schedule so high reps low/moderate weight but take a look at my diary to get a bit more of an idea.
 
i usedto play football in high school i used to just bench and squat like a mad man benching i have to admit i was weak i could only do 200 but squatting i was able to squat 500 lbs. 4 times and now i can't even do 45 plates with out struggling but i'll take a look at your diary i need all the advice i can get ! and as for the one rep maxes i really don't know is that like a max out ?
 
Ayep 1rm is the max you can lift for a single rep

this is just a basic guide

Strength (what you need to be doing to maintain muscle mass)

Advanced - heavy load 85-95% of 1 rm 2-6 reps, 1-6 sets, slow/medium speed 3-5 minutes rest
Beginner - heavy load 70-80% of 1 rm 8-12 reps 2-3 sets, slow/medium speed rest 1-3 minutes

Power - 80-90 % of 1 rm, 4-8 reps, 3-6 sets, fast/explosive speed, 2-5 min rest (also ok for maintaining mass while cutting)

Build lean mass - low/meduim load 60-80% of 1 rm, 6-15 reps, 1-5 sets, very slow/medium speed, 1-2 minutes rest (need to be in calorie surplus)

Muscular Endurance - light, 50-75% of 1 rm, 15-30 reps, 2-3 sets, medium speed, rest minimal
 
Originally Posted by Trusylver

yep 1rm is the max you can lift for a single rep
this is just a basic guide
Strength (what you need to be doing to maintain muscle mass)
Advanced - heavy load 85-95% of 1 rm 2-6 reps, 1-6 sets, slow/medium speed 3-5 minutes rest
Beginner - heavy load 70-80% of 1 rm 8-12 reps 2-3 sets, slow/medium speed rest 1-3 minutes
Power - 80-90 % of 1 rm, 4-8 reps, 3-6 sets, fast/explosive speed, 2-5 min rest (also ok for maintaining mass while cutting)
Build lean mass - low/meduim load 60-80% of 1 rm, 6-15 reps, 1-5 sets, very slow/medium speed, 1-2 minutes rest (need to be in calorie surplus)
Muscular Endurance - light, 50-75% of 1 rm, 15-30 reps, 2-3 sets, medium speed, rest minimal
Click to expand...

SO i would have to do one max out then 70-80 percent of the weight of the max out 8-12 times and 3 sets ?
 
Athats about right, but you can just esimate your 1rm if you don't want to risk a max lift. the more experienced you get the more complicated it becomes but just try to nail the basics :)
 
for sure i gave this a try yesterday i couldn't do it so i did it all with a little less weight i did 150 lbs. on the seated row and i did 115 with the butterfly machine that stuff killed me !
 
i'm eating the same just less and i try to eat fish and chicken more and laying low with bread and tortillas
 
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