Aj west Workout journal

alanwest09872

Golden Member
Aug 12, 2007
1,100
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The following will be what I have done for the day. I havent gotten an exact routine yet. I already made a post about that just waiting for a response. I like the idea of having an online journal. It will push me to workout every day. Tommarow I will post before pictures and I will have after pics. I figure by the time I go from 206 to 200 down 190 and so on so everyone can see my progress. Please dont post anything negative I really am trying hard to get into shape.

Before Pics
http://imageshack.us/photo/my-images/199/pict0076fy.jpg/
http://imageshack.us/photo/my-images/17/pict0078z.jpg/
You can tell by the stretch marks that I gained all the weight really fast. In 2 months I gained 50lbs

Date

5/30/11
a. Did 20-25 reps at 12:00, 1:00, 3:00, 5:00, 6:00, 6:30, 7:00, 730, 8pm, 830pm 9pm, 65lbs
b. Did 0 workout on the bike. Its a rest day.
c. Did 0 curls for the day (rest day)
d. Did 20 mins of forearm work with 5lbs weights.
e. Ate 3 bananas 3 peaches and a vegipattie sub from subway (eat fresh) figured it was less then 1,000 calories for the day.
5/31/2011
a. Did 20-25 reps 65lbs 6:30a,7:00a,9:00a,9:30a,10:00a,11:00a11L30a 1230a
6/1/11
a. Did 20-25 reps 65lbs 930,1030,1130 1230 2:00 300 800
b. Played in pool for 45mins
6/2/11
a. Did 20-25 reps 65lbs 730 830 930 10 1030 1100 1130 12 1230
(its getting easier to do 65lbs I may jump up to 75lbs since I dont have 2-2.5lb weights.
b. Did 15 reps 75lbs 1:00 1:15 1:50 3:00 530 800
c. curls. 3 sets of 10 one right after another
6/3/11 (probably a rest day may only do 1-2sets)
a. Did 15 reps 75lbs 1015 1100 100 320 4:00
b. 20mins on bike. 200calories burned
6/4/11 weighted myself. 202.8
a. did 15 reps 75lbs 845, 925, 1030 (20 reps 11:00 12:00) 3:20 400
b. Did 15mins on exercise. Bike (painful Back pains stopped me from continuing)
6/5/11
a. Did 15 reps 75lbs 920, 940, 1110, 1120 1210 420
b. Did 17 mins on exercise bike.
6/6/11 (learned how to bench the right way no more pain in my shoulders) WENT UP TO 85LBS
a. Did 20mins on exercise bike.
b. 1212 1226
c. Increased to 85lbs did 10-15 reps at (100 130 155 200 300
6/7/11
Real rest day
a. Did 20 mins on the exercise bike
6/8/11 Shoulder pain stopped me from exercising this day.
6/9/11 still have a bit a shoulder pain so will take it easy today
a. Did 15 reps of 85lbs 9:00 200, 500, 650, 830,
b. did 15 mins on exercise bike
6/10/11
a. Did 15 reps of 85lbs 930 1000 1030 1100 1130
b. Did 10 reps of 90lbs 1:00 3:05 541
6/11/11
a. Did 10 reps of 90lbs 11 2 5 7
6/12/11
a. Daughters birthday. may ride the bike later
b. 630 700 812 1050
6/13/11
a. Did 10-15 reps of 90lbs 9 10 11 12 130 240 300 500
6/14/11
a. Did 15 reps of 90lbs 2 3 430 730
6/15/11
a Did 15 reps of 90lbs 9 11 2 5
6/16/11
a Did 15 reps of 90lbs 8 11 3 6 7
6/17/11
a. Did 15 reps of 90lbs 9 1030 12 2 6 8
6/18/11
a. Did 15 reps of 90lbs 3:00 600 Rest day not to many reps
6/19/11
a. Did 15 reps of 90lbs 900 100 1130
6/20/11
a. Did 15 reps of 90lbs 730 130 230 300 410
6/21/11
a. Did 15 reps of 90lbs 930 1000 1200 100 500
6/22/11
a. Did a real rest day no working out at all
6/23/11
a. Did 10 reps of 100lbs 1200 130 640
b. Did 13 reps of 100lbs 1230 245
6/24/11
a. Did 10 reps of 100lbs 930 1040 450
6/25/11
a. Did 10 reps of 100lbs 850 930
6/26/11
a did 10 reps of 100lbs 730 930 1030
a did 13-15 reps of 100lbs 300 600 700 755
6/27/11
a. did 10 reps of 100lbs 715 930 Rest day
6/28/11
Not feeling strong today felling kind of sick
a. Did 10 reps of 100lbs 1030 1218 400
a, Did 10 reps of 110lbs 440
6/29/11 Still sick not feeling strong at all
a. did 10 reps of 110lbs 754 1017
b. was sick all day with sinus infection. Made me sick to my stomach
6/30/11 Still sick not feeling strong at all
a. Took whole day off hoping to feel better tommarow
7/1/11
a. Did 10 reps of 110lbs 730 941 1200 400
7/2/11 Still sick with sinus infection makes it tough to lift
a. Did 10 reps of 110lbs 744 930 245 446 535
b. Did 15 reps of 110lbs 637 703
7/3/11 sinuses killing me again today
a. Did 10 reps of 110lbs 847 911 1102 248 500
7/4/11 taking a day off only doing a few sets
a. did 10 reps of 110lbs 1118 600
7/5/11 Depression really bad today taking full day off
Depression is supsiding finally going to workout tommarow as long as I feel better
 
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TheNinja

Lifer
Jan 22, 2003
12,207
1
0
What do you mean by "reps"? Reps of what? Bench press only?

Also, did you read the long post I made in your other thread regarding bench press and losing weight? That would apply here too. Please read and let me know what you think or if you have questions.

Another tip, forearm workout isn't the best use of time. Neither are arm curls for that matter. Starting out you are much better off spending time on bench press, pull downs, squats, deadlifts (be careful though, you need to have someone check your form so you don't get hurt), etc. Arm curls are fun though, so I always keep them in the routine. The point I'm trying to make though, is that lifts that use a lot of muscle groups are the best when starting out. You don't need popeye forearms unless you are entering a competition or something. Even then you'll get a lot of forearm work on pullpowns, deadlifts, curls, rows, etc.

I salute you for taking the step to want to get into shape. It takes guts and determination to finally say "this is it, I'm going to do it". It takes more guts and determination to stick with it after 3 months, but I hope you do.
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
Alan you're doing great...I would recommend checking out Mark Rippetoe's starting strength. That is what I started out on (and now do a variation of). It is simply a deadlift, squat, and bench routine (dips and rows are in there too). I started out on those and I have gained an unbelievable amount of muscle since December.
 

spamsk8r

Golden Member
Jul 11, 2001
1,787
0
76
I'm not trying to rain on your parade, but your diet is horrible. You can't just eat fruit and meat-less sandwiches and expect to be healthy (or fit). Lean meat is your best friend when trying to lean down. I see that you're eating fruit because it's high-volume (a.k.a. takes up a lot of space in your stomach) but hunger is really better understood as a hormonal process, not simply one of volume. Protein is more satiating (i.e. it satisfies hunger better) than any other macronutrient. Also, if you don't eat enough protein on a low-calorie diet you *will* lose lean body mass (muscle, bone, etc.) which is almost never a good thing. So shoot for a high-protein (1g per pound of body weight, roughly), moderate fat, moderate-to-low carb diet with carbs coming from natural sources (fruit is fine, but don't overdo it), and you'll end up with much better body composition than you will if you continue what you're doing.

Read the Fat-Loss Sticky in this forum for more good details.
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
0
0
What do you mean by "reps"? Reps of what? Bench press only?

Also, did you read the long post I made in your other thread regarding bench press and losing weight? That would apply here too. Please read and let me know what you think or if you have questions.

Another tip, forearm workout isn't the best use of time. Neither are arm curls for that matter. Starting out you are much better off spending time on bench press, pull downs, squats, deadlifts (be careful though, you need to have someone check your form so you don't get hurt), etc. Arm curls are fun though, so I always keep them in the routine. The point I'm trying to make though, is that lifts that use a lot of muscle groups are the best when starting out. You don't need popeye forearms unless you are entering a competition or something. Even then you'll get a lot of forearm work on pullpowns, deadlifts, curls, rows, etc.

I salute you for taking the step to want to get into shape. It takes guts and determination to finally say "this is it, I'm going to do it". It takes more guts and determination to stick with it after 3 months, but I hope you do.

Ok what are pull downs and squats I dont know what those are but they sound fun to do lol
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
0
0
I'm not trying to rain on your parade, but your diet is horrible. You can't just eat fruit and meat-less sandwiches and expect to be healthy (or fit). Lean meat is your best friend when trying to lean down. I see that you're eating fruit because it's high-volume (a.k.a. takes up a lot of space in your stomach) but hunger is really better understood as a hormonal process, not simply one of volume. Protein is more satiating (i.e. it satisfies hunger better) than any other macronutrient. Also, if you don't eat enough protein on a low-calorie diet you *will* lose lean body mass (muscle, bone, etc.) which is almost never a good thing. So shoot for a high-protein (1g per pound of body weight, roughly), moderate fat, moderate-to-low carb diet with carbs coming from natural sources (fruit is fine, but don't overdo it), and you'll end up with much better body composition than you will if you continue what you're doing.

Read the Fat-Loss Sticky in this forum for more good details.


Ok i hear ya so what are good lean meats. Can I eat lots of ham sandwitches is that lean meat?
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
You should read the fat loss sticky at the top of the health and fitness. Post any specific questions in that thread...SC wrote it up and he's pretty good about answering questions.
 

spamsk8r

Golden Member
Jul 11, 2001
1,787
0
76
Ok i hear ya so what are good lean meats. Can I eat lots of ham sandwitches is that lean meat?

Ham isn't the best quality meat, nor are sandwiches a good food in general. I'm talking about cooking your own food, such as grilled chicken or fish, steaks, chili, stuff like that, made with natural ingredients (i.e. nothing packaged, bagged, or man-made) which pack a ton of nutrition. Cold-cuts can be fine once in a while, as can canned meat like tuna, salmon, or chicken, but the majority should come from fresh sources. Make time to cook, and just try to make the best choices you can if you find yourself in a situation that doesn't allow for that.

Simplest dietary guidelines I know: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. (from www.crossfit.com).
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
0
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Ham isn't the best quality meat, nor are sandwiches a good food in general. I'm talking about cooking your own food, such as grilled chicken or fish, steaks, chili, stuff like that, made with natural ingredients (i.e. nothing packaged, bagged, or man-made) which pack a ton of nutrition. Cold-cuts can be fine once in a while, as can canned meat like tuna, salmon, or chicken, but the majority should come from fresh sources. Make time to cook, and just try to make the best choices you can if you find yourself in a situation that doesn't allow for that.

Simplest dietary guidelines I know: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. (from www.crossfit.com).

What about steakums. Are those considered good foods to eat. There really easy to cook and they are all meat. Just it also has alot of grease in it.

as for vegetables. The only vegs I like are broccoli, cauliflower, and corn no others.

I think potatos are starch right. So i cant have alot of t hem
 

alanwest09872

Golden Member
Aug 12, 2007
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Ok from what I was made to understand. Protein is key. Ive already went out and bought a bunch of sirloin steaks. I plan on eating eggs for breakfast. A steak for lunch and then a normal supper. And fruit for snacks. So how does this look for a good diet. Its got lots of protien in it. Its also low calorie. It keeps me around 1500 calories a day. Thats with only drinking lots of water with it.

Somethings I didnt understand where.
a. Where do I figure out my BMR
b. What is HIIT
c. where do i figure out my calorie matinentce
d. what are squats
e. what are rows
f. What are pullups
g. What are the exact suppliments I should be taking to help me get into shape. Like fish oil

I cant do exactly the same workout he states because of my back but I can lift every day with little breaks in between
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
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at least answer g. the suppliment question. Theres way to many out there for google to be of any help. everyone going to promote there own product.
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
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wooh im no troll. I am serious. Ive made like 4 post about weight loss and help and goals. I even posted pictures lol thats def not what a troll would do. plus I have made 687 post check them out none of them have been trollish. Im serious about getting into shape. I just need help with it all the information for doing it right. I even changed my diet from all fruit to a protein diet based on what I was told here. Eggs for breakfast rib-eye steak for lunch and a normal supper. Fruits are snacks now. Also you can tell I read the full weight loss thread because of the questions I asked. They are questions that dealt with the thread and different acronyms they used.

edit. I hate google. all it is are people promoting there own products. You dont know who or what to actually trust. Thats why I come here as my sig says anandtech isnt great. The people that make up anandtech are great and I trust what they say. Even though I cant always follow what they say to do.
 
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blackdogdeek

Lifer
Mar 14, 2003
14,454
10
81
a. Where do I figure out my BMR
http://www.internetfitness.com/calculators/bmr.htm. i plugged in 205 lbs and 5'10" and a range of ages from 25-50 and you should be around 2000 calories per day. if you eat less than this then you will not lose weight.

b. What is HIIT
High Intensity Interval Training. this is google-able for examples.

c. where do i figure out my calorie matinentce
i'm not sure how to figure this out but as long as you are slightly above 2000 calories per day you should lose weight.

d. what are squats
youtube this

e. what are rows
youtube this also

f. What are pullups
youtube this too

g. What are the exact suppliments I should be taking to help me get into shape. Like fish oil
you don't need supplements to get into shape. diet and exercise are most important.
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
0
0
http://www.internetfitness.com/calculators/bmr.htm. i plugged in 205 lbs and 5'10" and a range of ages from 25-50 and you should be around 2000 calories per day. if you eat less than this then you will not lose weight.


High Intensity Interval Training. this is google-able for examples.


i'm not sure how to figure this out but as long as you are slightly above 2000 calories per day you should lose weight.


youtube this


youtube this also


youtube this too


you don't need supplements to get into shape. diet and exercise are most important.


Thanks for your responses they are much appreciated. Im surprised theres no suppliments I should be taken.

What about my new diet is it acceptable for weight training/weight loss.
Before I was eating all fruit (bannans and peaches) and one meal a day.
Now I have changed to
a. Breakfast Eggs
b. Sirloin Steaks for lunch
c. Normal meal for supper (meat,potatos,sometimes a veg (like broccli, colyflower, and corn)
d. No more pop just water.
e. Bananas and peaches for snack

Is this an acceptable diet for weight training/weight loss. I made this post in another thread but no one responded if it was acceptable. Its high protein low calorie/carb
 
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wheresmybacon

Diamond Member
Sep 10, 2004
3,899
0
76
For supplementation, Vitamin D (~ 2000 IU), Fish Oil, and a good multivitamin are what you want.
 
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wheresmybacon

Diamond Member
Sep 10, 2004
3,899
0
76
The Centrum are fine for a multi. IU stands for international units, a unit of measurement in some vitamins.
 

alanwest09872

Golden Member
Aug 12, 2007
1,100
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Ok thanks for the information. now my diet if someone could update me on that and tell me if thats acceptable I would appreciate it. Then all my question FOR NOW lol will be answered and its much appreciated. I know a little and I am starting to learn more all because of you guys. It is much appreciated.

UPDATE: Just did 75lbs 15 reps didnt hurt my back at all. Looks like I am getting close to my 30 day mark really early. Im excited

What I have changed since I have gotten more info
a. My diet, Went from all fruit to mostly protein
b. Doing little higher weight with lower reps. cant do to high of weights thou my back and all.
c. Do cardio after my weight lifting rutine to keep heart rate up (good idea)
d. Multi other little tid pits.



EDIT. Ok one last question and yes I did check google before asking it. And I couldnt find anything that would help. No one will probably be able to help me with this one thou. I am looking for 2.5lbs weights for my gold's gym weight set. See the hole has to be at least 1.5 inches in diameter. And I cant find any that are well golds gyms version. I checked walmart amazon and google and still nothing. I searched for at least 30 mins.
These are the ones I have now http://www.walmart.com/ip/Gold-s-Gym-50-lb.-Olympic-Plate-Set/14894522
 
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