Tomahawk's 2009 Journal - Yes I'm back :)

T

Tomahawk

0
Hey Guys. I'm back after a long hiatus. Some of you may remember me. Fitness forums helped me lose around 70 pounds about 3 years ago. I was able to keep up a generally healthy lifestyle and keep the weight off for over 2 years. Unfortunately, I lost my way about a year ago and gained all of my weight back. Looking back I gained my weight back for a number of reason, I had just graduated college and started working at a prominent Video Game company. The atmosphere and stress led me to regain my weight.

Anyway, thats all behind me and i'm ready to get fit again. I will post my meals along with my daily exercise routine. I welcome any feedback or criticism regarding both. Also, if you don't have any feedback feel free to post messages of encouragement to help keep me motivated.

Today started my diet and tomorrow I start my exercise routine. I don't list water throughout my meals, but i'm drinking about 3/4 of a gallon per day.

Meals:

Times may seem odd, but I woke up at 11:30 Am today.

12:00 Pm - Organic Honey nut O's with organic 1 % Milk

4:30 Pm - 3 Ounce Tuna Sandwich on Whole Wheat bread and a handful of pretzels and a glass of Organic 1 % Chocolate Milk.

8:20 Pm - 3 Slices Organic Turkey Breast and a Nature Valley Peanut Butter Health Bar

10:45 Pm - Chicken Ceasar Salad and a glass of Organic 1 % Chocolate Milk.


I gave up soda completely, espcially since I can't stand the taste of Diet soda.

Current Weight: 265
Goal Weight: 190
 
Woke up today at 1:00 Pm. I know, I really should get my schedule back to Normal.

Meals:

1:45 Pm - Organic Honey nut O's with Organic 1 % Milk.

5:45 Pm - Hamburger Helper with Ground Turkey breast and a glass of Chocolate Milk.

6:30 Pm - Handful of Mixed Nuts.

11:00 Pm - 3 Ounce Tuna Sandwich on Whole Wheat bread and a handful of pretzels and a glass of Organic 1 % Chocolate Milk.

Exercise:

Cardio - 40 Minutes on the Bowflex Treadclimber.

I didn't realize how out of shape I had become over the last year till I started exercising again today. My plan is to ease into my new exercise program over the course of the first week. After that I hope to do Cardio in the Am and Strength Training at Night.
 
Welcome back man.

You are under eating by a long shot and the food/drink choices are not the best for fat loss. I'd get rid of the choco milk all together, add 2 more meals, fibrous veggies, lean proteins and healthy EFA's to the mix.

Your setting yourself up for failure with your outlined approach.
 
Thanks LV, I always appreciate your advice. Will do as you say and ditch the Chocolate Milk. Should I add whey protein at this stage of the game or hold off on any supplements?
 
1/3/2009

Woke up 12:30 Pm.

Meals:

1:00 Pm - 2 Eggs with 2 pieces of whole wheat toast with a small amount of butter. 2 cups of coffee black.

4:00 Pm - 3 Ounce Tuna Sandwich on Whole Wheat bread and a handful of pretzels

6:45 Pm - Beef, White Rice, Asparagus, and Broccoli.

11:00 Pm - 4.5 Ounces of Grilled Chicken, romaine lettuce, hot sauce, and blue cheese.

Exercise:

Full Body Routine to ease my way back into an exercise program. I performed 2 sets of 12 reps for each exercise listed, increasing the weight for the second set.

Seated Lat Row
Rear Delt Row
Lying Tricep Extension
Standing Biceps Curl
Low Back Extension
Abdominal Crunches - 40
Bench Press
Leg Extension
Leg Curls
 
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Woke up at 1 Pm. I hope to wake up earlier tomorrow to get back to a more normal schedule.

Meals:

1:45 Pm - 2 Eggs, 3 Egg whites with 2 pieces of whole wheat toast with a small amount of butter. Cup of coffee black.

5:15 Pm - Odwalla Super Protein Health Bar.

6:20 Pm - 4.8 Ounces of baked chicken with whole wheat bread crumbs, 1.5 cups of garden vegetables which included corn, carrots, peas, green beans, served with 4 ounces of Brown Rice. Glass of Skim Milk.

9:40 Pm - 1 piece of string cheese.

11:00 Pm - Tuna Fish Sandwich on whole wheat bread and a handful of Pretzels with a glass of Skim Milk.

Exercise:

Cardio - 40 Minutes on the Bowflex Treadclimber.
 
Hey mate. Good luck, it is crazy how you lost that weight and put it back on!. I find diet to be the hardest part of the whole equation, so for being able to stick to it in the first place, great work!. at lest you know you can do it again.

I think once you start exercising more, you will find your sleep pattern evens out. Do you stay up late playing WOW? What time do you go to sleep?

Your metabolism is linked to your weight. The later you eat, the less weight will come off, as your metabolism slows down after about 6.00 pm (or so I have read somewhere).
I used to have a massively hard time getting to bed on time. It will "work its self out" lol.
 
Hey Backspace. I wouldn't waste my time playing WoW, i'm more of an Age of Conan kind of guy :).

My sleeps been messed up since I got laid off from work a couple weeks ago, ever since then my sleep schedule has been a bit iffy. Once I get to sleep i'm usually a sleep a good 10 hours or so.
 
I have not played AOC(But I really want to). I play WOW a bit, but don't have any time with all my training and work.

Sorry to hear about your loss. did you work for AOC? Not easy keeping a routine when you are in that situation, I know as I have been there.

Keep up the good work mate, I know you'll get it all sorted, you have done it before after all!

Good luck.
 
No, Funcom which makes AoC is based in Norway. Anyway, thanks for the kind words.

Today wasn't so good, due to my sleep schedule. I didn't get to sleep till 8 Am and I woke up at 3:45 Pm. I intend to try to get to sleep by 2-3 Am tonight and set my Alarm clock for 10:00 Am so I can get back on schedule.

Meals:

6:00 Am - Whole wheat bagel with reduced fat cream cheese and a cup of coffee.

4:00 Pm - Organic Honey nut O's with Organic 1 % Milk.

6:00 Pm - Baked chicken sandwich (4.8 Ounces) on whole wheat bread. Glass of Skim Milk.

9:00 Pm - Handful of Mixed Nuts.

9:45 Pm - Meat Loaf (10 Ounces), Brown Rice (4 Ounces) and 1.5 cups of mixed veggies (corn, carrots, peas, green beans)
 
1/6/2009

Well my plan to wake up early today didn't work out. I woke up at 1:45 Pm today. Nevertheless, I've been sticking to my diet and exercise routine and continue to improve both each day.

Meals:

2:00 Pm
Nature Value Peanut Butter Gronala Bar

4:30 Pm
Medium Grilled Chicken Sub from with Bacon, Lettuce, and Mayo on Honey wheat bread.

8:00 Pm
5 Ounces of Whole Wheat Pasta with Healthy Choice Pasta Sauce
4.8 Ounces of baked chicken with Whole Wheat Bread Crumbs
Glass of Milk

12:00 Am
Tuna Fish Sandwich on Whole Wheat Bread
Handful of Pretzels

Exercise

I performed 2 sets of 12 reps for each exercise listed, increasing the weight for the second set.

Seated Lat Row
Rear Delt Row
Lying Tricep Extension
Standing Biceps Curl
Low Back Extension
Abdominal Crunches - 50
Bench Press
Leg Extension
 
1/8/2009

I have been sick the last few days so I havn't been able to exercise as much as I have wanted to. I didn't post yesterday so I'll list what I ate in this post. I only had 3 meals as I was sleeping throughout the day.

Meals 1/7/2008

Meal 1
Honey Nut O's With Skim Milk

Meal 2
3 Turkey Tacos
Glass of Milk

Meal 3
Tuna sandwich on whole wheat bread
Handful of Pretzels

Today
Today marks one week of being on my diet. Therefore, it was weigh in day. I weighed in at 262 today, which is a loss of 3 pounds.

Starting Weight: 265 1/1/2009
Current Weight: 262
Goal Weight: 190

Today I woke up at 2:00 Pm.

Meals

2:30 Pm
Kashi Protein Bar with oats.

3:45 Pm
2 eggs
2 egg whites
English Muffin (Whole Wheat) with a small amount of butter
3 Slices of Bacon

7:00 Pm
Turkey Sandwich with Bacon, lettuce, and mayo on whole wheat bread.
Handful of Pretzels

11:00
Grilled Chicken (4.5 Ounces) Ceasar (Lite dressing) Salad.

As always, comments on my eating plan or exercise routine are most welcome and wanted. Thanks everyone.
 
1/15/2008

I'm back to get this journal going again. Over the last week, I was sick and then I went away for a few days. Nevertheless, I have continued to eat healthy and lost 2.5 pounds over the last week.

Starting Weight: 265
Current Weight: 259.5
Goal Weight: 190

I havn't exercised in over a week so I am going to get back to doing that tonight.

I woke up at 1:00 Pm today

Meals

1:30
Bowl of Honey Nut O's with skim milk.

3:15
Nature Valley Peanut Butter Gronola Bar.

6:15
Turkey and cheese sandwich with lettuce, bacon and mayo on whole wheat bread.
Handful of Multigrain Pita Chips
Diet Coke
 
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1/16/2009

Woke up: 8:00 Am

Meals

9:00 Am
Honey Nut O's With Skim Milk

12:30 Pm
Turkey and cheese sandwich with lettuce, bacon and mayo on whole wheat bread.
Handful of Multigrain Pita Chips
Diet Dr. Pepper

Nap 5-8 Pm

9:00 Pm
Grilled Chicken (4.0 Ounces)
Brown Rice
Carrots
Glass of Skim Milk
 
1/18/2009

Yesterday was basically a cheat day. I didn't do so well though since I only ate two meals.

Meals for 1/17/2009

Meal 1
Chinese Food - White Rice, Lobster Saurce, and 4 chicken Fingers

Meal 2
Roast Beef sandwich with cheese and mayo on whole wheat bread.
Two Handfuls of Baked Potato Chips

Meals for Today - 1/18/2009

Woke up 12:30 Am

1:00 Pm
Honey Nut O's With Skim Milk

4:00 Pm
Turkey and cheese sandwich with bacon and mayo on whole wheat bread.
Handful of Baked Potato Chips

9:00 Pm
Hamburger Helper with Ground Turkey breast
 
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Issues and solutions

Since January 1st I have endeavored to Eat better and exercise in an effort to lose weight. My effort so far has be lackluster at best. It is time for a change. I have identified multiple major issues with my approach so far and have come up with solutions to fix them.

Issue - Lack of Energy throughout the day
Solution - Limit myself to only 7-9 hours a day. I know it sounds crazy, but i've been sleeping between 10-12 a day, this can actually lead to more fatigue. Also, I will be making sure I eat 6 Meals and get the proper amount vitamins and minerals per day including taking ZMA 1 hour prior to bed.

Issue - Not eating enough meals per day, getting enough vegetables, or consuming enough protein.
Solution - Think Ahead - from here on out I am going to post all the meals I will eat for the day when I wake up. This way I know exactly what I am going to eat and when I am going to eat. This will ensure that I am eating 6 meals a day and that those meals are healthy Choices.

Issue - Lack of exercise
Solution - I have accepted the fact that I hate full body routines. From here on out I am going to utilize a new 4 day split routine (More about that in my next post) I am also going to perform Cardio three times a week immediately when I wake up to maximize fat loss.
 
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New Four Day Split Routine!!!!

Below is my newly created 4 day Split it goes like this.
Day 1 - Back/Biceps
Day 2 - Chest/Triceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders/Abs

Day 1
Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown

Biceps
Standing Biceps Curl
Hammer Curls
Concentration Curl
Preacher Curls


Day 2
Chest
Bench Press
Incline Chest Fly
Chest Fly

Triceps
Tricep Pushdown
French Press
Tricep Kickback

Day 3 - Off

Day 4
Legs
Leg Curls
Leg Extensions
Leg Press
Calf Raises

Day 5
Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug

Abs
Abdominal Crunch
Reverse Crunch
Trunk Rotation

Tomorrow I pick this up by starting this routine. I will be posting, every morning, all of the meals and exercises I plan to do for that particular day before actually doing them. This will keep me motivated, organized, and focused.

As always, Feedback and Encouragement is appreciated and welcomed.
 
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Cardio - 9:15 Am
30 Minutes on the Bowflex Treadclimber

Meal 1 – 10:30 Am
2 Eggs
4 Egg Whites
Whole Wheat English Muffin

Meal 2 – 1:00 Pm
Whey Protein Shake 1 Scoop (42 Grams) 24 Grams Protein
1 Tablespoon Flax Seed Oil

3:00 Pm – Vitamin Time
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU)

Meal 3 – 3:30 Pm
Grilled Chicken (4.5 Ounces)
Romaine Lettuce
Italian Salad Dressing

Meal 4 – 6:00 Pm
Turkey Sandwich with Mayo on a whole wheat wrap

6:45 More Vitamins
Acetyl-L-Carnitine (500 Mg)

7:15 – Weight Training

Back Biceps – 3 sets 10-12 reps each exercise.

Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown

Biceps
Standing Biceps Curl
Hammer Curls
Preacher Curls

Meal 5 – 8:30 Pm
Whey Protein Shake 1 Scoop (42 Grams) 24 Grams Protein

Meal 6 – 10:00 Pm
Tuna Sandwich on whole wheat wrap.
Glass Of Milk
 
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