Wow. This couldn’t have come at a better time. I was just thinking about how I wished T-Nation had a training/diet log area… Some stats and background…
Age: 25
Height: 5’ 9"
Current Weight: 238 (down from 260, 2 months ago)
BF%: 32
Years training: 10 (taekwondo and capoeira), 9 (lifting)
My overall goal is to get under 200 pounds this year. Seven years ago I was at 190 pounds as a taekwondo fighter, unfortunately due to injuries, depression and life in general I allowed myself to get huge again (when I started training at 14 I was nearly 300lbs…). I never stopped being active however, my diet was shit, I stopped fighting and went from “training” to “working out”… you know. Well…years of that crap equals fat bastard once again.
Ive managed to whittle myself down from 260 to 238 over the past 2 months. I was working 2 jobs, so it was mostly a low calorie,low carb diet I was using…lifting twice a week. I was doing no cardio. This week I quit one of my jobs and decided to use a month to really get the ball rolling. Re-adding capoeira training 2-4 times a week, 2 days of cardio (intervals) and 3 days of lifting. That is the plan at least, I’ll make adjustments as I go…
My eating plan consists of; Lots of salads(usually made from spinach leaf), other low carb veggies, eggs (for breakfast), some cheeses, all kinds of lean meats and fish (grilled or slow cooked, sometimes fried no breading using coconut oil). Spice rubs. Hella water.
Supplements: Whey, multi vitamin, milled flaxseed, green tea extract.
I seem to be extrememly sensitive to carbs… I want to be at around 30 grams of carbs a day and no more than 1800 cals a day.
I’ll update with my lifting routine later tonight… I wrote it yesterday…it’s time to go try it out haha.
Alright, I tried my new lifting routine and it feels good. Not too hard but got a good sweat going, which is what I was shooting for… Here’s the routine;
Dumbell Lunge- 3/10- 35 in each hand
Calf Raise- 3/10- no weight for now
Bench- 3/10- 120
Dumbell Row- 3/10- 45
Dumbell Military Press- 3/10- 20
(Machine) Chest Fly- 3/10- 140
Lat. Pulldown- 3/10- 120
Dips- 3/10
Conc. Curl- 3/10- 25
I’ll likely fiddle with poundages as I settle into the routine during the week…
For those that’ve never seen capoeira here’s what it is…
Some the harder combinations of movements…
hi
fellow capoeirista
im from portugal and play capoeira too.
i also workout a lot with weights
i weigth about 180 lbs
dont you think you got to include more leg, abs, hamstring, lower back in your training ?
legs are the base for capoeira, get your meia lua de compasso more explosive
stay well, up your axé
Oi Pedro! My instructors name is also Pedro haha… Actually I do abs at least 3 times a week.
I dont have more legs because I’m already doing capoeira up to 4 times a week…if I added a squat or a deadlift (along with my lunges)…I’m sure my legs would be destroyed 
Lunges seems to be working my quads and hamstrings pretty good… I may look into adding something light for lower back. Thanks for the comment! Axe!
Good on you for getting started man!
However if I where you id scrap that lifting program all together! 2 programs I would suggest you read are “Starting Strenth” and “10x3 for fat loss” read them! pick one and get to work! your diet will do for now but id look into the T-Dawg diet it will work well for you!
Oi, I’m also a capoeirista.
Train in Toronto with Capoeira Malês.
Would be great to see what everyone’s diet & training looks like and get to know more capoeira groups & capoeiristas.
My workout last night was:
A1 Hang Cleans - 4 sets x 6 reps
A2 Decline Reverse Crunches - 4 x 6
B1 Standing DB Shoulder Press - 4 x 6
B2 One-Arm DB Row - 4 x 6
C1 DB Bulgarian Split Squats - 4 x 6
C2 Single Leg DB Deadlift - 4 x 6
D1 Dips - 4 x 6
D2 DB External Rotation - 4 x 6
Stretching after. Capoeira tonight.
Tchau.
Yo Celica, Im with Cordao de Ouro, out of Iowa… www.littlebrazil.org
I may transition into that 10x3 at a later date.
Jumped on the scale today… sitting at 240. I always seem to float between 230-40 for a bit before I finally drop under 230. :sigh:
Trained capoeira today, was an ok session. I’m going to be hitting the weights later after work!
I’ve decided to change my lifting routine since my recovery has been less than stellar…(ie I’ve been sore all week, despite proper rest). I’m going to go with a chest & back day and a leg day instead. Since my focus right now is diet and cardio to drop weight. Will edit this post later, I’ve got to be getting to work.
Alright, the new program:
Upper Body Day
A1 Bench 6(reps)/165
A2 Fly 8/220
2 minute rest
B1 Row 6/175
B2 Lat Pull 8/115
2 minute rest, repeat 5-6 times.
Lower Body Day…still trying to figure it up haha.
I’ll be updating this log just once a week, sundays.
Alright, the week has gone by fairly well. I’m definately feeling (and seeing) some positive results from the change in program. Had a 3 hour capoeira workshop yesterday and my movements have been feeling strong(er). No dips in performance what so ever.
As far as my leg workout, I’ve settled on plyos and TKD footwork during the week and on my last training day (saturday), the 15 minute complex from
http://www.T-Nation.com/readArticle.do?id=2154939
That’ll give me two days rest before my training week starts again on tuesdays.
This week has been pretty shitty. Ive been sick all week and unable to train. >> I couldnt even stretch without getting lightheaded. I can feel the fat latching on to me. >< Hopefully this week will go well
