Hello everyone, thank you for stopping by. I’m creating this log to hold myself accountable, and change my life. I’m a 38 year old male, who has been overweight all my life. I’ve always been insecure about this, and my goal is to change my physique before my 40th birthday. I have about 1.5 years to transform my body and I am ready to put in some serious work! I am a recovering alcoholic, I have almost 3 years of sobriety. I was 425 pounds at my highest weight. Looking back at those days, what a very dark, dark time I was at. The days are much brighter now, and I have lost about a hundred pounds already, but I want to start training. I have a background in lifting in my younger days, and I sometimes go to the gym here and there, but I am not consistent. I am prone to depression, and I have noticed that if I don’t eat enough protein, and I don’t lift weights, I start to spiral and get depressed, and just start to crumble. My goal is to workout consistently, track macros, eat clean and get cleaner forms of dopamine, instead of video games, phones, and junk food. Enough talking, let’s get to work!
Thank you for the support folks!!! Now let’s get to work!!!
First workout in a while. I messed up, and didn’t take enough electrolytes during the day or before my workout. I gassed OUT and was feeling so weak and sluggish. I knew I had more gas in the tank, but just couldn’t truck through. Lesson learned. I have to hydrate properly.
Shoulders
(warmup) Cable Facepull
3x25 25lbs
Standing Military press BB (strict)
2x8 95lbs, 1x8 105lbs, 1x7 135lbs (I was gassed at 5 reps, but pushed through last 2 cause I wanted to impress you guys)
Shoulder Press (Machine)
2x10 95lbs, 2x8 160lbs
Lateral Raises (cable) - I love to spam exercises sometimes, with little break to get heart rate up
7x8 10lbs
I had gassed out at this point cause I was feeling weak. Next time we prepare better. Diet is on point so far, will post when I end the day. We’re all going to make it!
Thanks guys!!! I peed out so much water last night. I weighed 329.5 this morning. Feeling down all morning, and just feeling fatigued. Got some protein in me and did some self care. Back on track baby. Time to hit back a little later! Let’s get this bag baby!!
Alright, today was a disaster. I went for a late night workout, decided last minute to not do back, and do legs instead. I ended up cramping up so bad, I had to end the workout early.
Single Leg Extension, 30 second rest between legs and set, I wanted to get heart rate up and legs pumped tf up fast
2x8 20lbs
2x8 30lbs
2x8 40lbs
2x8 50lbs
2x8 60lbs
Leg Press (horizontal one)
1x10 100lbs, x10 145lbs, x10 190lbs, x8 220lbs
Romanian Deadlifts BB
1x8 95lbs, 1x8 145lbs
At this point my Hamstring and Glutes broke out in terrible cramps and I was fried. SMH. Today was an L, but I need to learn something from today. I am not preparing myself correctly, and I need to learn to hydrate properly. I peed out so much water, and I think I was low in sodium. I’ve been craving salt all day. Potassium was sufficient, and I take 2g of Magnesium Glycinate before bed. I plan on adding more salt to the diet, and electrolytes before workouts. The plan is longterm, and bumps in the road like this happen. I have to just take the L, and learn from this and prepare myself better. I felt pretty disappointed in myself tbh, but no sulking and giving up, I got to just keep moving forward and do better next time. Diet was not the best today, I just was so hungry all day today.
2673 calories, 240g C, 102g F, 198g P
I think the focus should mainly be being consistent and this point, and fine tune the calories and workouts as I go along, little by little. Next time we do better!
I also want to say Thank you to everyone for making me feel so welcome!!! I honestly didn’t’ want to go to the gym today, and forced myself to go at 11PM, because I didn’t want to bitch out. These logs really make you hold yourself accountable. Thanks again!!
Are you able to pick a time you can make it to the gym? It easier for me in the mornings but some like evenings. I find that helps me stay on track instead of just random doing it at random times.
Every workout doesn’t have to be “amazing”. It’s the habit of showing up that is. If you can only do 3 days do them consistently. If you can do 4 even better. Even if you can only do 20mins a day everyday. It’s getting in the habit of doing “something”.
Have you thought about using a program? So you are not just going without a plan. That also helps keep you on track.
Any day that you show up and put in effort is a W. Some days are sub par and some days will feel exceptional, but showing up is the win.
For nutrition I remember someone comparing it to dropping your cell phone. Do you pick it back up and say whoops, I should be more careful or do you say eff it I already dropped it and stomp the shit out of it? When I have a bad day I try to think of it that way.
In my opinion, this is the perfect attitude to have. String together small victories and make today’s you a little bit better than yesterday’s.
