Time for a change

J

JohnnySolo

0
Male 44
6'2"

Bounced up to 320lbs with no end in sight. Or maybe an end coming all too soon.
Got down to 295

Diet:
1. Bought a juicer and mostly juicing vegetables and some fruit for breakfast
2. Using myfitnesspal app to track calories
3. Portion control (hugely needed in my life)

Diet Goal:
1. Get away from processed food, add real food
2. Go Paleo

Activity:
1. Walking 6 to 10 miles a day 6 days a week. (6 to 10 is overall mileage not just walking workouts)
2. Heavy weights 3 days a week

Activity Goal:
1. Walk/Runs 3 to 4 days a week
2. Overall mileage up to 10 miles a day 6 days a week
3. Bike 2 days a week (10 mile rides?)
4. Heavy weights 3 days, body weight 2 days
 
Current schedule: A, B workouts so the days change
(I'm extremely lucky to have a gym 1/4 mile from work)
Mon: A
Morning: Walk to gym, Bench 5x5 235 (2min walk between sets) Walk to work
Noon: 5-6 mile walk sporadic jogs
After noon: Walk to gym, squat 5x5 135 (1min walk between sets) Bent row 5x5 135 (1min walk between sets) go home

Tue:
Noon: 5 mile walk (might change to 10 mile ride)

Wed: B
Morning: Walk to gym, OH press 5x5 135 (2min walk between sets) Walk to work
Noon: 5-6 mile walk sporadic jogs
After noon: Walk to gym, Deads 1x10 135, 1x5 225, 1x5 275, 1x5 315 Walk to work

Thurs:
Noon: 5 mile walk (might change to 10 mile ride)

Fri: A
Morning: Walk to gym, Bench 5x5 235 (2min walk between sets) Walk to work
Noon: 5-6 mile walk sporadic jogs
After noon: Walk to gym, squat 5x5 135 (1min walk between sets) Bent row 5x5 135 (1min walk between sets) Walk to work

Sat:
Walk/run with my dogs 6 miles (might add 6-10 mile ride)

Sun:
Whatever

As expected at my weight, all runs are slow, ugly and short
 
I've been keeping pretty good to my schedual but droped the deads for wednesday hams and gluts are just too torn up from monday. I'm not used to going to deep on my squats. I'll cut back on my sets untill I toughen up a bit.

Friday morning 293lbs
 
Good for you!

How are you feeling about the dietary changes? That transition away from processed food and the Standard American Diet (SAD) can be a bit challenging, but once you are used to the new way of eating, I think you will really feel good. It takes more planning, doesn't it? Stick with it and remember, you cannot out-exercise a bad diet, and really, diet is easily 80-90 percent of successful weightloss and even a huge part of maintaining good fitness.
 
Thanks for checking in. Thankfully the juicing of my vegetables has made things easier other than cleaning the juicer. Right now I've mainly been portion controlling my solid foods but it hasn't been paleo at all.

Was out Friday night at a restaurant and had a quesadilla explosion salad. So Saturday I juice fasted for the day. weighed in at 288 this morning but was just out at a buffet for fathers day. Focused on the sushi and meats but still ate way to much. won't go back there for a long long time.

Back at the program Monday. weights, walk/run, juice and clean steak and eggs for the day.
 
Sounds good. You didn't get big over night, you won't drop it that way either. Just keep working on positive change, including that portion control you mentioned. Just because it is on your plate does not mean you should eat it.
 
Weighed in at 291, so an overall loss for a heavy weekend :)

Morning: OH press 5x5 135lbs
Noon: walk/run 6 miles
Afternoon: deads 1x10 135lbs, 1x5 225lbs, 1x5 275 lbs, 1x3 315 lbs

Called it at 3 for the 315 deads, it been some time, didn't want to force them.

I'm at 10 miles overall for the day already
 
Down to 287

Still getting in the lifting and cardio, though not on as tight a schedule as I planed. Trying to stay flexable with it and not stress over it.

eating clean is still a big chalange but I'm planing ahead and staying as clean as i can and watching portions.
 
Few years ago about at the same weight, though I'm not as strong now. I go light on the squats due to bad knees, though I go deeper now.
 
So much for getting back to this forum..

Down to 275 from 320
Diet:
1. juicing some veg.
2. Portion control
3. lean Paleo

Activity:
1. Walking 7 miles 3 times a week.
2. weights (in and out of gym in 15-20 min fast 2 min walk beteen all sets)
Mon:OH press 5x5 135lbs
Tues: 5 assisted pullups/10 pushups
Wed: deads 10@135/5@225/5@275/5@315 (no belt)
Thurs: Bench 5x5 225lbs
Fri: bent row 5x5 135lbs

Cheers!
 
You mean you've been busy training instead of logging it. Shameful!

Obviously being sarcastic. Well done on the results and perserverance.
 
Finally, somebody in my time zone!

Yeah, 5x5! That's what I'm talking about. The good stuff. Keep it up! You should do some squats on Mondays just to completely fill out "The Big Lifts".
 
Long since stopped trying to be beautiful. I do a good advert for the cosmetic culture now, if you don't use our products you too will look this hideous.
 
Thanks both of you!

You are right about the squats. I've avoided them because of weak knees but I think my 7 milers outside over rough terrain fixed em'up some. They do feel stronger.
 
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