After coming out of a stuffing and mashed potato fueled food coma, I kind of sat around staring into space. As a college student, I guess I am kind of good at it. Across the room I spied with my eyes, a photo album from 4 years ago. I browsed through it looking at nothing in particular when I stumbled across a picture. It was a picture of me with a girl who I dated for a while in high school. I experienced three distinct emotions:
(i) happy: the girl was hot!
(ii) sad: i ran into her this summer, she isn't anymore.
(iii) depressed: oh my, what in the world happened to my body?!?
I went to the bathroom and looked in the mirror. No abdominal definition and puffy face. I went online and plugged my stats into a BMI calculator. 24.6. Overweight. So, its time for a chance.
How I got here?
I went to college fit. I was 5'9ish, ~150 lbs. Ate and drank whatever I wanted, didn't go to the gym all of first semester, didn't gain a lb. Second semester, I underwent a huge surgery which completely wrecked my metabolism. Over that one summer I went up to 165lbs (I would say I lost 5-10 lbs of muscle during rehab). I worked out, ate ok the last two years and in May of 2011 weighed around 160 lbs with decent muscle gains. I then started working at my summer job where I put in 12-16 hrs daily, little sleep, lots of eating, lots of drinking, and lots of stress. I came to senior year with a great job post-graduation, amazing summer social life, and with 10 lbs of baggage on my body.
The vitals:
Age: 22
Occupation: Student
Weight: 171lbs
Height: 5'10
Sex: Male
Goal:
I need to revamp my eating and workout habits. If there is one trait I need to develop to have the lifestyle I want, it would be consistency. I want to eat well, gain strength, and have loads of energy during the day. Being able to see my abs wouldn't hurt.
Numbers wise, I want to get to 155 lbs with 9% or less bf.
My first hurdle is to lose 10 lbs by the end of 2010.
The Routine:
Diet: Being on a campus, I tend to eat a ton of crappy food. I have cooked some of my meals this semester but not regularly. My goal is to make that consistent for the rest of the year. The diet will be low-carb/high protein. Steaks, chicken breast, eggs (whole), vegetables, and olive oil. Snacking is nice during study sessions, so keep a nice can of nuts, stalks of celery, and whey protein shakes near me. I will also be cutting down on drinking drastically. I would estimate previously during weekends (weekends start on wed/thurs) I consumed a good 1/3-1/2 of my calories from drinking. That will all be removed (max 1-2 drinks during weekends). Best part about doing that this time of year is that I will have loads of focus for my finals. Get skinny, get some good grades, reach my goals. Seems like a good plan!
Exercise: I want to do 5 days of weight training. Training will be high intensity. Here is my current workout plan:
Monday: Bench, dips, shoulder press, curls, abs
Tuesday: Squat, deads
Wednesday: Incline bench, dips, shoulder press, curls, abs
Thursday: Chin ups, rows
Friday: Squats, deads
I understand that running a 1.8k-2k max calorie intake while on a tough workout plan will lead to points when I am hungry. I plan on stocking up on gum/fiber chewys for those moments. For some reason, I never want to eat when I am chewing gum.
I typically walk 1-1.25 miles a day around campus. Saturday and Sunday will be rest days with possibility of a long walk.
I think I covered all my bases here. My motive for posting on this forum is to keep me in check by some virtual friends. I would greatly appreciate questions/advice/notes/experiences/scoldings/virtual disdain when I screw up from you guys
.
Cheers.
(i) happy: the girl was hot!
(ii) sad: i ran into her this summer, she isn't anymore.
(iii) depressed: oh my, what in the world happened to my body?!?
I went to the bathroom and looked in the mirror. No abdominal definition and puffy face. I went online and plugged my stats into a BMI calculator. 24.6. Overweight. So, its time for a chance.
How I got here?
I went to college fit. I was 5'9ish, ~150 lbs. Ate and drank whatever I wanted, didn't go to the gym all of first semester, didn't gain a lb. Second semester, I underwent a huge surgery which completely wrecked my metabolism. Over that one summer I went up to 165lbs (I would say I lost 5-10 lbs of muscle during rehab). I worked out, ate ok the last two years and in May of 2011 weighed around 160 lbs with decent muscle gains. I then started working at my summer job where I put in 12-16 hrs daily, little sleep, lots of eating, lots of drinking, and lots of stress. I came to senior year with a great job post-graduation, amazing summer social life, and with 10 lbs of baggage on my body.
The vitals:
Age: 22
Occupation: Student
Weight: 171lbs
Height: 5'10
Sex: Male
Goal:
I need to revamp my eating and workout habits. If there is one trait I need to develop to have the lifestyle I want, it would be consistency. I want to eat well, gain strength, and have loads of energy during the day. Being able to see my abs wouldn't hurt.
Numbers wise, I want to get to 155 lbs with 9% or less bf.
My first hurdle is to lose 10 lbs by the end of 2010.
The Routine:
Diet: Being on a campus, I tend to eat a ton of crappy food. I have cooked some of my meals this semester but not regularly. My goal is to make that consistent for the rest of the year. The diet will be low-carb/high protein. Steaks, chicken breast, eggs (whole), vegetables, and olive oil. Snacking is nice during study sessions, so keep a nice can of nuts, stalks of celery, and whey protein shakes near me. I will also be cutting down on drinking drastically. I would estimate previously during weekends (weekends start on wed/thurs) I consumed a good 1/3-1/2 of my calories from drinking. That will all be removed (max 1-2 drinks during weekends). Best part about doing that this time of year is that I will have loads of focus for my finals. Get skinny, get some good grades, reach my goals. Seems like a good plan!
Exercise: I want to do 5 days of weight training. Training will be high intensity. Here is my current workout plan:
Monday: Bench, dips, shoulder press, curls, abs
Tuesday: Squat, deads
Wednesday: Incline bench, dips, shoulder press, curls, abs
Thursday: Chin ups, rows
Friday: Squats, deads
I understand that running a 1.8k-2k max calorie intake while on a tough workout plan will lead to points when I am hungry. I plan on stocking up on gum/fiber chewys for those moments. For some reason, I never want to eat when I am chewing gum.
I typically walk 1-1.25 miles a day around campus. Saturday and Sunday will be rest days with possibility of a long walk.
I think I covered all my bases here. My motive for posting on this forum is to keep me in check by some virtual friends. I would greatly appreciate questions/advice/notes/experiences/scoldings/virtual disdain when I screw up from you guys
. Cheers.
