Week 3 Wednesday
Warmed up on deadlift, but back just wasn’t feeling it this morning. Couldn’t find a groove
Deadlift
135x5
185x5
225x5
Bulgarian Split Squat
BWx15
BWx15
BWx12
Overhead band crunches
15
15
12
Weight 253? I need a new scale. My weight varied this morning from 253 when I woke up to 259 after taking a dump. Something is off with the old scale.
[quote]doogie wrote:
[quote]maraudermeat wrote:
i’m late to the party as well. welcome aboard. we be old and shit…
doogie… how did you get that handle??[/quote]
Everyone always called me Doogie since Doogie Howser, MD was on. Name’s Doug and had red hair.[/quote]
I will add this cause you will not, but he also was always the smartest mother fucker in the room. Before I forget do you think the wife will mind if I crash at your place next Tuesday night?
[quote]DJHT wrote:
Before I forget do you think the wife will mind if I crash at your place next Tuesday night? [/quote]
She won’t mind at all. You’ll have to watch Biggest Loser, though.
[quote]doogie wrote:
[quote]DJHT wrote:
Before I forget do you think the wife will mind if I crash at your place next Tuesday night? [/quote]
She won’t mind at all. You’ll have to watch Biggest Loser, though.[/quote]
NOOOOOOOOOOOOOO. No thats cool. I actually have a dinner with the claims review people at 6 that night so I wouldnt be getting in until about 8. And up and out early.
Forgive anything that’s been covered… I wrote this before I read the thread and I don’t have time to edit it further. Also, I hope it doesn’t sound preachy… It’s not meant to be. It’s just what worked for me. I’d say take it with a grain of salt, except that salt makes you retain water. 
In June of last year, I was 38, 5’ 11", and 220 pounds with a high percentage of body fat… Probably 50+ pounds of that was fat. Less than a year later, I’m at 190 with fairly low body fat and a bench/squat/DL total of 1000 pounds. Not a miracle by any stretch, but not bad for less than a year. Here’s what I did to get where I am at:
Month 1: I started eating right. Getting eating under control was probably the most important part. This doesn’t mean eating nothing, but it does mean getting it under control. My rule of thumb was (and is) extra protein, 1/4 the carbs, and 1/2 the fat. (Yes, cut carbs more than fat, because fat helps you feel full and stop eating.)
I started with body weight exercises. I could only do a few pushups or situps at a time. The first week I took it slow. I would do extra sets to get the numbers up. It took me an hour at first to get 50 pushups and 100 sit ups done. But by the 4th week, I could do 100 pushups and 200 situps in about 25 minutes.
Month 2-7: I had lost the 10 pounds of water that everyone loses at first. I started real workouts with weights and asked a bunch of noob questions here. Got flac. Ignored it and focused on the good info, and tried to be less annoying so the people here who really know their stuff wouldn’t put me on their ignore list, lol.
I settled on a M, T, Th, F schedule, with Squat, Bench, Deadlift, and Abs each being the focus of one day. I increased my protein intake and further cut my carbs and fat… Not to crazy low levels (especially for fat because it is really important to get a little fat in your diet.)
I work out in phases with 1 week of deload between them. Each phase has a focus, and most of the time it is not to lose weight… Losing weight is a byproduct of eating right and working out. My goal was to gain muscle mass while not packing on more weight than I already had.
In order to do this, I started eating a lot of lean meat. I look at the ratio of protein to calories in everything. Costco Turkey burgers are almost as good as a protein shake, so I started cooking up extra ones and eating a half a patty every couple of hours. (Or half a chicken breast, etc.). This is a way of keeping hunger at bay, pumping an extra 75 to 100 grams of protein in per day in addition to the protein from regular meals and shakes, and keeping the total calories much lower than they would otherwise be.
Month 8: I found that my strength went way up over the previous 6 months, but my weight plateaued around 202 or 203. I still had a bit of a spare tire. So I went into a cutting phase where it felt like I was eating almost nothing. Each day I had 2 protein shakes, 2 light yogurt smoothies, half a sandwich (or equivalent) with loads of meat for lunch, and a dinner with about 1 spoon of rice, a bunch of veggies, and a hunk of chicken or fish for dinner. The rule was, “If you’re a little hungry, it’s working. If you are a lot hungry, eat half a turkey patty.”
During this cutting phase, I kept working out as normal to the extent possible. I quickly learned that I needed to time the workout about 30 minutes after dinner so I had enough energy to do it. When I did this, I found that I could maintain my lifts… No growth, but no (or very low) strength loss.
I lost another 10 pounds in those 8 weeks. That takes me basically to the present. Down 30 pounds from 10 months ago, but way up in strength and overall fitness. I intend to keep it going. I am really happy I didn’t just try to lose 30-40 pounds in 3 months, because the whole reason I haven’t gained it back is because the muscle I’ve built is now constantly burning off my extra calories. And though many here can do a lot more, I’m pretty happy with my lifts and my appearance.
(I have just enough time for a 4 week power phase and another 4 week cutting phase before my 40th birthday. I hope to be comfortably over 1000 for my total, and ripped like a competition bodybuilder by then. We’ll see.)
I am only 20, so don’t kick me out of the old guy thread. This caught my eye, since i am also bipolar. I will be watching your progress. keep it up man, It sucks at times but the end product will be completely worth it. Stay Strong
Poppie
[quote]humanjhawkins wrote:
[/quote]
Thanks for the info. Very helpful.
I cut once before from 220 to 184 to fight in the toughman contest, so I no what kind of determination it takes. I just hadn’t found that determination until losing sight of my wiener.
[quote]Poppie197 wrote:
I am only 20, so don’t kick me out of the old guy thread. This caught my eye, since i am also bipolar. I will be watching your progress. keep it up man, It sucks at times but the end product will be completely worth it. Stay Strong
Poppie[/quote]
Thanks for the encouragement. I wish I had been diagnosed when I was 20. Looking back at some of the things I did when I was manic in my past makes me think my whole life could have been different. You stay strong, too.
I don’t want to make it sound like the meds caused my weight gain. They made it easier to put on weight, but it should have been within me to keep it off. They’ve saved my life, undoubtedly. I would never want to discourage anyone from taking them. Now that I’m dropping weight, I realize I was using them as an excuse.
Week 3 Thursday
Early court hearing so I just pushed the sled 8x30yards. My heart felt like it was going to explode, my lungs burned, and I wanted to puke. Gotta love the prowler.
Bought a new scale yesterday. The other one was just too inconsistent. 6 pound swings from one minute to the next. The new scale has given me consistent readings, but they are somewhat less than the old scale.
Weight today: 248.6 after the morning piss. Since the scale reads about 5 pounds less than the other, I’m changing my goal to an even 210 by September 28.
Great job Doug, keep it up. I jumped rope for 5 min today and was really out of breath. Do your quads hurt after doing the sled, like lrge amount of lactic acid buildup? I swear it takes like 30 min before they stop hurting.
[quote]doogie wrote:
[quote]Poppie197 wrote:
I am only 20, so don’t kick me out of the old guy thread. This caught my eye, since i am also bipolar. I will be watching your progress. keep it up man, It sucks at times but the end product will be completely worth it. Stay Strong
Poppie[/quote]
Thanks for the encouragement. I wish I had been diagnosed when I was 20. Looking back at some of the things I did when I was manic in my past makes me think my whole life could have been different. You stay strong, too.
I don’t want to make it sound like the meds caused my weight gain. They made it easier to put on weight, but it should have been within me to keep it off. They’ve saved my life, undoubtedly. I would never want to discourage anyone from taking them. Now that I’m dropping weight, I realize I was using them as an excuse.[/quote]
Yeah I had the option of taking meds that would cause signifcant weightgain I turned them down. I told my doc, if I am going to be manic&depressed I want to be strong and healthy. I have actually gotten to a point where my med intake is extreme low, but on the other hand i have to exercise everyday at very high insenstity. I don’t know if that is a bad thing but it helps me.
Good Job with sled pushing, Do you think you could send me you design that you used on yours. I am looking to make one rather then purchase one.
[quote]Poppie197 wrote:
[quote]doogie wrote:
[quote]Poppie197 wrote:
I am only 20, so don’t kick me out of the old guy thread. This caught my eye, since i am also bipolar. I will be watching your progress. keep it up man, It sucks at times but the end product will be completely worth it. Stay Strong
Poppie[/quote]
Thanks for the encouragement. I wish I had been diagnosed when I was 20. Looking back at some of the things I did when I was manic in my past makes me think my whole life could have been different. You stay strong, too.
I don’t want to make it sound like the meds caused my weight gain. They made it easier to put on weight, but it should have been within me to keep it off. They’ve saved my life, undoubtedly. I would never want to discourage anyone from taking them. Now that I’m dropping weight, I realize I was using them as an excuse.[/quote]
Yeah I had the option of taking meds that would cause signifcant weightgain I turned them down. I told my doc, if I am going to be manic&depressed I want to be strong and healthy. I have actually gotten to a point where my med intake is extreme low, but on the other hand i have to exercise everyday at very high insenstity. I don’t know if that is a bad thing but it helps me.
Good Job with sled pushing, Do you think you could send me you design that you used on yours. I am looking to make one rather then purchase one.[/quote]
Guy that works for me made it for Doogie.
Week 3 Friday
Military
115x5
135x5
155x5
BW Dips
3x8
Up late writing a paper last night. Dips felt good, even though my dip station shakes like it has tremor when I’m on it. Weight this morning 247, down 15 pounds so far.
Great training doogie. Way to go with the weigtht loss as well. Your dip station shaking helps to build stabilizer muscles (sounds believable to me).
[quote]doogie wrote:
I just hadn’t found that determination until losing sight of my wiener. [/quote]
I vote for this as the line of the week.
Congrats on the progress.
[quote]humanjhawkins wrote:
[quote]doogie wrote:
I just hadn’t found that determination until losing sight of my wiener. [/quote]
I vote for this as the line of the week.
Congrats on the progress.[/quote]
i don’t need to see it to know it’s there:)
[quote]maraudermeat wrote:
[quote]humanjhawkins wrote:
[quote]doogie wrote:
I just hadn’t found that determination until losing sight of my wiener. [/quote]
I vote for this as the line of the week.
Congrats on the progress.[/quote]
i don’t need to see it to know it’s there:)
[/quote]
I just let my wife check for me!!!
Week 3 Saturday
Weight before tonight’s carb-up: 246
Tonight will be chicken wings and chile con queso.
Week 4 Monday
Bench
185x5
225x5
245x5
255x5
265x5
Band Pushdowns
15
15
15
Weight 251.8 Official weight lost in 3 weeks: 10.2 pounds. Definitely overdid the cheat meal Saturday night. Gained 8 pounds from the time I woke up Saturday to the time I went to bed. Not cool. From now on will have to moderate the cheat meal.
[quote]doogie wrote:
Week 4 Monday
Bench
185x5
225x5
245x5
255x5
265x5
Band Pushdowns
15
15
15
Weight 251.8 Official weight lost in 3 weeks: 10.2 pounds. Definitely overdid the cheat meal Saturday night. Gained 8 pounds from the time I woke up Saturday to the time I went to bed. Not cool. From now on will have to moderate the cheat meal.[/quote]
Mostly water. I know from experience. Don’t sweat it.
