Changing a Fat Boy

Training Beginners
103

todays food:

Breakfast CALORIES CARBS FAT PROTEIN

Milk, 1%, 1 cup 102 12 2 8
Nitrean Protein Powder, 1 serving 110 2 1 24

2nd Breakfast

Eggland’s Best Large Egg, 4 serving 280 0 16 24
jimmy dean turkey bacon, 6 serving 150 0 12 12
Aunt Millie’s Multi-Grain Bread, 2 Slice 120 24 1 4
Fish oil softgel, 4 serving 60 0 4 0

Lunch

Broccoli, fresh, 196 grams 55 10 1 6
Beef, top sirloin, 8 oz 458 0 18 69

Dinner

Asparagus, fresh, 62 grams 14 3 0 1
Chicken Breast, no skin, 5.5 ounces 171 0 2 36
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Cucumber (peeled), 0.5 cup, pared, chopped 8 1 0 0
Red Ripe Tomatoes, 0.5 cup cherry tomatoes 16 3 0 1
Bean sprouts, 0.25 cup 9 2 0 1
Pork Ribs (babyback ribs), 5.9 oz 619 0 49 41
Barbecue Sauce, 2 packet 14 2 0 0
Fish oil softgel, 4 serving 60 0 4 0

Snack
Cottage Cheese, 1% Milkfat, 7 oz 142 5 2 25
Lean Ground Sirloin 10% Fat, 8 oz 410 0 23 48

Daily Totals: 2,814 68 136 301

I grilled out with friends today and had a small cheat of BBQ ribs which I accounted for and feel O.K. about. my cals are still kinda in line.

104

[quote]meechel wrote:
I had 2 guys doing leg lifts for their abs in the damn squat rack cage and I said are you guys going to actually use this to squat???

No we are doing legs …I looked at them like WTH! And waited until they were done and did my front squats!

Sounds good about the others advice on protein.

Consistency is everything.[/quote]

hah. I can’t believe how quick the douchebag factor kicks in…Drummhog you haven’t even been lifting for a whole week and you’re already seeing the kinds of things that drive us nuts.

Fortunately I don’t have to worry about people curling in my squat rack or doing abs there. People know when I enter the gym exactly where I’m going. I almost own the rack at my college rec center.

When I leave this town they’ll have to put a plaque on it saying “In memory of…” Everyone leaves me alone and stays away…it’s kinda weird now–they stay away so much that even when I offer to let people who are obviously waiting to squat work in they say no thanks I’ll just do something different. Must be the chalk dust and dried blood :).

105

Todays Food:

Breakfast CALORIES CARBS FAT PROTEIN

Eggland’s Best Large Egg, 4 serving 280 0 16 24
Aunt Millie’s Multi-Grain Bread, 2 Slice 120 24 1 4
Jimmy dean Turkey Sausage, 2 serving 240 2 14 26

2nd Breakfast

Milk, 1%, 1 cup 102 12 2 8
Protein Powder, 1 serving 110 2 1 24

Post workout

Protein Powder, 1 serving 110 2 1 24
Oranges, 1 large (3-1/16" dia) 86 22 0 2

Snack

Almonds, dry roasted, 2 oz (22 whole kernels) 338 11 30 13

Lunch

Subway 6 inch Turkey Breast Sub, 2 serving 560 94 9 40
Subway Lettuce, 1 serving 3 0 0 0
Subway Tomato (3 wheels), 1 serving 7 2 1 0
Subway Banana Peppers (3 strips), 2 serving 0 0 0 0
Subway Onions, 1 serving 5 1 0 0
Subway Mustard (2 teaspoons), 1 serving 5 0 0 0

Dinner

Chicken Breast, no skin, 14 ounces 436 0 5 92
Asparagus, fresh, 8 spear, medium (5-1/4" to 7" long) 29 6 0 3

Daily Totals: 2,433 178 81 259

Today was workout day:

3x5 Squat - 95lbs
3x5 Standing press - 55lbs
3x5 Power clean - 55lbs

I’m keeping it light until I feel comfy with form. I feel good so far except the fact that every step I take I feel like my legs are going to give out on me. :wink:

There were no buttheads in the gym today. That means Saturday afternoon is a keeper.

106

So, day 10 = another success.

If it feels like your legs are going to give out, then it means that you could have pushed harder; since they didn’t give out. Good job, the soreness will get better, your body is responding to stimuli that it hasn’t encountered int a very long time, if ever.

Again, diet was spot on.

107

Sundays are my busy days, I guess

Shugs Lasagna is fricken awesome!
Instead of Spaghetti sauce I used crushed tomatoes.
I found Italian seasoned ground turkey, also I used low fat cheese with an omega three egg mixed into the cheese.

I guessed at the Calories for dinner (based on the ingredients info) so take it for what its worth!

Todays food:

Breakfast CALORIES CARBS FAT PROTEIN

Eggland’s Best Large Egg, 4 serving 280 0 16 24
Aunt Millie’s Multi-Grain Bread, 2 Slice 120 24 1 4
jimmy dean turkey bacon, 4 serving 100 0 8 8

Lunch

Protein Powder, 1 serving 110 2 1 24
Almonds, dry roasted, 2 oz (22 whole kernels) 338 11 30 13

Dinner

healthy lasagna, 2 serving 1,090 88 39 88

Snack
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1

Daily Totals: 2,147 153 96 162

I felt great again today My thigh still feels like its going to collapse, It’s tough going up and down stairs. Now I know why they made hand rails.
I noticed my church pants were looser than they used to be and I also went down a couple notches on the belt, although thats probably history now after the two slices of Lasagna.

oh well tomorrow is a new day!

108

Keep up the good work and soon 10 days will turn into 30 and more and you will see great results!

109

todays food:

Breakfast CALORIES CARBS FAT PROTEIN

Milk, 1%, 1 cup 102 12 2 8
Protein Powder, 1 serving 110 2 1 24

2nd Breakfast
Eggland’s Best Large Egg, 4 serving 280 0 16 24
Jimmy dean Turkey Sausage, 2 serving 240 2 14 26

Lunch
Wendy’s Large Chili, 1 serving 330 35 9 25

4th Meal
Broccoli, fresh, 200 grams 56 10 1 6
Chicken Breast, no skin, 12.9 ounces 402 0 5 84

Dinner
Beef, top sirloin, 11.2 oz 641 0 25 96
Broccoli, fresh, 200 grams 56 10 1 6

Daily Totals: 2,218 72 74 300

Today was pretty uneventful, Just busy. I’m finding myself doubting my diet because I’m still at 350. An impatient fatboy imagine that! I think I’ll lay off the carbs as much as I can.

110

Great job, I see you even managed to eat at a restaurant/fast food place and chose something sensible. That is a victory.

Don’t worry about the scale too much, they tend to lie, especially when you weigh yourself too often. Just keep on doing what you are doing, the weight WILL come off, it is not a quick process. It took you decades to put on, and isn’t going to come off in a month. I would stick to weigh ins and measurements once a week under the same conditions, it is just one less thing you will have to worry about. All you need is patience and dedication, everything else will fall into place.

Have you made it back to the gym again? How about daily walks?

Again, diet looks right on point.

111

[quote]Zagman wrote:
Great job, I see you even managed to eat at a restaurant/fast food place and chose something sensible. That is a victory.[/quote]

it was very surreal to pop in through the drive thru and order a large chili and a bottle of water.

I’m dedicated, even though I’m bummed about not loosing a ton of weight right away I promised myself to stay on a nutrition program for three months, then I’d reevaluate.

[quote]

Have you made it back to the gym again? How about daily walks?

Again, diet looks right on point.[/quote]

I decided to take Sundays and Mondays off and relax. Tuesday, Thursday, and Saturday are my gym days now, but
I think I’m going to start to do some Med - high cardio everyday.

Today was gym day…

Squats 95lbs x 3 x 5
Bench Press 85lbs x 3 x 5
Deadlift 95 lbs x 3 x 5

I warmed up with a set of 5 reps with the bar then a set of 5 reps with 1/2 weight then work sets.

after the weights I hit the treadmill for 30 mins.

112

Todays Fuel:

Breakfast CALORIES CARBS FAT PROTEIN

Milk, 1%, 1 cup 102 12 2 8
Protein Powder, 1 serving 110 2 1 24

2nd Breakfast

Beef, top sirloin, 11.9 oz 681 0 27 102
Eggland’s Best Large Egg, 2 serving 140 0 8 12

Post Workout

Oranges, 1 fruit (2-5/8" dia) 62 15 0 1

Lunch

Cottage Cheese, 1% Milkfat, 8 oz 163 6 2 28
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Tomatoes, red, ripe, raw, year round average, 0.25 cup cherry tomatoes 8 2 0 0
Cucumber (peeled), 0.5 medium 12 2 0 1

Snack

Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0

Dinner

Green Beans (snap), 250 grams 78 18 0 5
Jennie-0 Turkey Bratwurst, 3 serving 510 6 30 51
Fish oil softgel, 4 serving 60 0 4 0

Desert

Watermelon, 296 grams 95 21 1 2

Late Snack

Protein Powder, 2 serving 220 4 2 48

Daily Totals: 2,337 112 79 284

113

How you doin’? Keeping it up?

114

Yes, status report please!

Also, maybe ask a mod to move this to the Training Log forum?

115

OT?: Guys, doesn anybody know what they mean by “hard” fat? Is that the fat around internal organs that goes away slowly?

116

No, that’s visceral fat. The only “hard” fat I know of is trans-fats, which don’t get digested properly by the body and are stored as a much harder fat then normal.

117

[quote]force of one wrote:
OT?: Guys, doesn anybody know what they mean by “hard” fat? Is that the fat around internal organs that goes away slowly?[/quote]

That depends on who used the term “hard fat”. Fat can have different consistencies, when it comes to fat we are primarily what we eat. If your diet consists of alot of saturated fat, trans fats, and hydrogenated fats our bodies will store those fatty acids and the fat will be harder in consistency, while if we eat alot of mono and poly unsaturated fats our bodies will store those, and they have the softer more fluidic feel. Also, excell caloric intake that is turned into fat is usually turned into monounsatured fat by the body and stored.

They could have meant visceral fat, the fat that coats the organs and is the best indicator of potential medical problems.

Or they could have mean stubborn fat, ie alpha rececptor fat, the fat that is slowest and most difficult to respond to fat oxidation.

Would have to site the source for a better answer.

Oh, and Drumhogg, when are you starting the new log?

118

No posts for drummhog in a week…This can’t be good. When starting out you need to build up all the momentum you can get. Hope we don’t have another fatboy dropout.

119

Nope I’m Still around! :slight_smile:

just super busy with Baseball season starting up and all …

While I haven’t Kept up my diet log. I am still training and kept up nepa. I slipped abit in the nutrition area this last week (burger king)and I’ve picked myself back up and dusted off.
I’m going to start my new training and diet log tomorrow.

I’m still losing slowly I’m down to 347 (from my all time high of 364 at the start of the year), I’ve lost another 1/4 inch off of my neck and an inch off the hips.

120

May I recommend that you use Calorie Count Plus ( http://caloriecount.about.com/ ). It’ll make things easier for you, and will give you less excuses to write things down in the future, or when you are away on a trip. It’s a pretty damn powerful tool, and it allows you to more easily analyze things without having to do the math yourself. You might want to stick to writing it for these next few weeks just to ingrain a powerful habit and get it into your head, but if you feel at anytime slipping, use that website.

Hopefully the diet logs you’ve done before already opened your eyes a lot, but a nice little online counter will give you the strict discipline to keep on trudging through. It physically hurts to eat a cheat meal and have to then add it, and noticing your calorie count for the day skyrocket. I’ve shed off a good 20+ pounds from using this tool and knowledgeable training, and I’m sure you’ll do fine with it too. Slow and steady wins the race.

121

weight: 347

measurements: when I say down I mean down from the last time I measured on 4-24-08.

  • Around the largest part of your belly/love-handle area 56 - down half inch
  • Upper leg (thigh) 28 - down an inch
  • Lower leg (calf) 21 - Same
  • Ankle 11 - down a half inch
  • Chest: Across nipple line 55 - down an inch
  • Between belly button and nipple line (upper abs area) 52 1/2 - down a half inch
  • Upper arm 15 1/2 - down half inch
  • Neck 17 3/4 - down 1/4 inch
122

Good to hear. Keep on track and the weight will come off. This is about the big and little changes that accumulate to a drastic change over time.

Are you starting the log in the Training Logs section?