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Work out counter
12 years ago
Who ever thought a reindeer could be so much more...
So I felt like starting a running journal set for each week's workout routines as well as thoughts in general (these are mostly reposted from my Tumblr, see previous journal, that also has *gasp* pictures )
One more thing, here's just some observations of my journey so far and some hiccups I've been dealing with....
So another workout down: Did chest/back today. My weight in before going was 225, my weight in after was 223 (I did drink an entire thermos of water throughout)….
I need to keep going, though more and more my goal of dropping 10-20lbs by the end of the summer seems like nearly impossible. Which is frustrating to no end because Ive certainly upped my activity level (this will be week 3 of going to the gym at least 3x a week, relatively high intensity), Ive cut out quite a bit of the soda/sugars/empty calories. Ive been drinking more water. While I’m not whole heartedly been counting calories, I have aimed for something on the order of a 1600 calories per day (which is a deficit from the standard 2000 calorie diet most nutrition labels are based around).
Perhaps it’s the fact that I’m going at this completely alone that’s the real kicker. I’m heavy, but I’m not morbidly obese. I’m strong, but I’m not benching top ends for my body weight (because my body composition lends itself for a heavier overall). Last time I checked I was 22-24% body fat comp (though that was a few years ago so likely that is wrong).
My goals are, as stated before, are to lose 10-20lbs by Sept 1 (ideally before that but as a realistic time frame), to drop at least 3-4% body fat (a difficulty to track as I don’t have calipers atm), all the while maintaining if not increasing strength gains and lean muscle mass. Working out seems to have me relatively stabilized… but the task is daunting alone. And the potential dieting restrictions are even moreso alone…
Ive known several dieters of various types. Ive recently witnessed the effectiveness of the 0-carb, 0-sugar diet. While I can’t deny that such tactics work, I do question if I would be able to fit such a lifestyle (because every true diet should be about adopting a lifestyle) while maintaining my other goals.
I guess I’ll stop ranting here. Just felt like putting something out into the interwebs, a bit of frustration/venting if you will. I know quite a few of my facebook friends are fitness inclined and Id appreciate any advice and or encouragement. Or if anyone is interested in joining me on the journey, Id be happy to have the company/encouragement/support heh.
The workout part
Sun 6/16/13
Reverse Ladder: Burpee(or squat thrust) // squat shoulder press (15lb dumbells) 1/10- 10/1
Monday:
5 Min warm-up Treadmill 5.7
Chest/Back:
Chest Press 3x10
Rear Deltoid flys 3x10
Chest Flys 3x10
Lat pull-down 2x10, 8
One more thing, here's just some observations of my journey so far and some hiccups I've been dealing with....
So another workout down: Did chest/back today. My weight in before going was 225, my weight in after was 223 (I did drink an entire thermos of water throughout)….
I need to keep going, though more and more my goal of dropping 10-20lbs by the end of the summer seems like nearly impossible. Which is frustrating to no end because Ive certainly upped my activity level (this will be week 3 of going to the gym at least 3x a week, relatively high intensity), Ive cut out quite a bit of the soda/sugars/empty calories. Ive been drinking more water. While I’m not whole heartedly been counting calories, I have aimed for something on the order of a 1600 calories per day (which is a deficit from the standard 2000 calorie diet most nutrition labels are based around).
Perhaps it’s the fact that I’m going at this completely alone that’s the real kicker. I’m heavy, but I’m not morbidly obese. I’m strong, but I’m not benching top ends for my body weight (because my body composition lends itself for a heavier overall). Last time I checked I was 22-24% body fat comp (though that was a few years ago so likely that is wrong).
My goals are, as stated before, are to lose 10-20lbs by Sept 1 (ideally before that but as a realistic time frame), to drop at least 3-4% body fat (a difficulty to track as I don’t have calipers atm), all the while maintaining if not increasing strength gains and lean muscle mass. Working out seems to have me relatively stabilized… but the task is daunting alone. And the potential dieting restrictions are even moreso alone…
Ive known several dieters of various types. Ive recently witnessed the effectiveness of the 0-carb, 0-sugar diet. While I can’t deny that such tactics work, I do question if I would be able to fit such a lifestyle (because every true diet should be about adopting a lifestyle) while maintaining my other goals.
I guess I’ll stop ranting here. Just felt like putting something out into the interwebs, a bit of frustration/venting if you will. I know quite a few of my facebook friends are fitness inclined and Id appreciate any advice and or encouragement. Or if anyone is interested in joining me on the journey, Id be happy to have the company/encouragement/support heh.
The workout part
Sun 6/16/13
Reverse Ladder: Burpee(or squat thrust) // squat shoulder press (15lb dumbells) 1/10- 10/1
Monday:
5 Min warm-up Treadmill 5.7
Chest/Back:
Chest Press 3x10
Rear Deltoid flys 3x10
Chest Flys 3x10
Lat pull-down 2x10, 8
Commission's from other artists(IP):
Trades: Open
Requests: Open
Commissions: Open
Commission slots:
Slots:
-: Open
-: Open
-: Open
-Comic Commission(IP):
foxpiper Page 1, Page 2, Page 3
-OPEN
AWOL commissioners/aged out commissions
- Pin-up
BlackSetTheCrux Concepting
-
dmk :Comic Commission Page 1, Page 2, Page 3
Justice League Group Picture:Completed
Avengers Assemble! Group picture:Completed: Check
-Referal:
Free Art Winners:
Requests:
-
lionor Completed: http://www.furaffinity.net/view/22267096/
-
Malice999 Complete: http://www.furaffinity.net/view/13585236/
********************************************************************
Goal:
1500 watchers (missed the 1k watchers in my offtime sadly)
25000 pageviews---- A Prize to anyone who can screenshot this and note me =] ((23890 atm)) Keep an eye out for journals about these challenges!!!
10000 Favs
500 submissions(of my own)
Very nice Commissioner's guide from Secret http://www.furaffinity.net/journal/752264/
Gallery Key:
Commission/C_ = Commission work done by me, Gift/G_ = Gift for someone(by me), R_/Request = Request done by me, P_/Prize = prize piece done by me, Trade/T_ = my half of an art trade
_T = (not my)part of a trade, _G = gift, _C = commission from another artists, _R = request done by another artist, _P Prize piece won by me (done by another artist)
Trades: Open
Requests: Open
Commissions: Open
Commission slots:
Slots:
Regular Commission Slots:-: Open
-: Open
-: Open
-Comic Commission(IP):
foxpiper Page 1, Page 2, Page 3-OPEN
AWOL commissioners/aged out commissions
- Pin-up
BlackSetTheCrux Concepting-
dmk :Comic Commission Page 1, Page 2, Page 3SpecialsJustice League Group Picture:Completed
Avengers Assemble! Group picture:Completed: Check
-Referal:
Free Art Winners:
Requests:
-
lionor Completed: http://www.furaffinity.net/view/22267096/-
Malice999 Complete: http://www.furaffinity.net/view/13585236/********************************************************************
Goal:
1500 watchers (missed the 1k watchers in my offtime sadly)
25000 pageviews---- A Prize to anyone who can screenshot this and note me =] ((23890 atm)) Keep an eye out for journals about these challenges!!!
10000 Favs
500 submissions(of my own)
Very nice Commissioner's guide from Secret http://www.furaffinity.net/journal/752264/
Gallery Key:
Commission/C_ = Commission work done by me, Gift/G_ = Gift for someone(by me), R_/Request = Request done by me, P_/Prize = prize piece done by me, Trade/T_ = my half of an art trade
_T = (not my)part of a trade, _G = gift, _C = commission from another artists, _R = request done by another artist, _P Prize piece won by me (done by another artist)
My advice on how I dropped 45lbs?
Keep a food journel. You may think you're low but you're probably higher than you think, we all do it. We feel a need to lowball.
Second; the most important part of losing weight is cardio. 5 mins? eh.. better than nothing.
What I used to do at the gym(i dropped from 215 to 195lbs in 3 months or less with relative ease but diet is 85% of your needs)
-Walk to gym(5min walk) and stretch.
-Elipticle for 1mile as fast as i can, then keep up to allow slight cooldown of heartrate for a minimum of total warmup cardio at 10-15mins.
-Start weight machines. Do whatever weight that let me do 20-25reps, 4 sets with 1 min breaks.
-Cycle through them all, full body style
(((NOTE: After 2 weeks i switched to whatever freeweight excersizes i saw. wrist lifts, shoulders, dumbell press, and all that))) Remember, its not about how much you can super lift all at once when you're first starting, its about how many times. You want to lean yourself.
-At the end, 20-30min non-stop cardio again on elipticle. Alternate 1 "lap" forward, half a lap runnng backwards. Keep at a constant pace and keep to yoru target heartrate. This one isnt your race, this one is your "I'm out of base calroies, its time to burn extra today!"
-after all is said and done: eat a bannana and/or light lunch. Try to aim for non-grains like maybe a salad, chef style, no dressing(or VERY LITTLE(dip your fork into a side of it, gets it on every bite and eliminates overuse).
On workout days increase your calories to 1800, on seditary 1600. Dont go below that without talking to your doctor first.
I cannot stress enough the important of cardio and diet. I learned all of this from my Martial artist friend, my bio-chemical engineering muscle jock friend(body builder), and my professional boxing nursing major friend. SO they're all very informed about the body and on a boxer's regiment(modified above), you'll get results.
Oh, one last thing buck? Allow yourself to cheat but never binge. You want a cookiee? have one. But only one. Remember you can always have another tommorow. Try also adding 2 glasses of ICE water to your meals too. Makes you feel full.
You did indeed come with me, once. I will say that my routine is different and while you made yourself clear in that you did not see the effort involve, things have changed.
I did say that I was doing cardio at the end of workouts (15-20mins at a high heart rate 160bpm is not resting heart rate by any means).
I said I am not counting calories in the sense that I don't take the extra time each day to measure and weigh out every ounce of food and research their individual nutrition stats after every meal, but rather note them prior to eating and keep the general quantity/quality in mind when eating.
And the goal isn't 45lbs. it's 10-20. with more emphasis on body composition than pure mass/pound measurements. 45 would be ideal for my height, but that would be a long term goal that would come as short term goals are achieved.
I'll take the routine you laid out into consideration, as I have for a number of others recently suggested.
By no means am I trying to be combative btw just acknowledging the points made and clarifying my own.
Btw, congratulations on your own gains/accomplishments in this arena, determination and the drive to move forward does seem to be even more important than diets and workout routines.