Zeze's workout log: 4 months to wedding.

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boxleitnerb

Platinum Member
Nov 1, 2011
2,605
6
81
I wouldn't eat so one sided but rather mix it up a bit. It's important because you want to keep that weight down, not gain it immediately after the wedding when falling into old habits. I lost 40 pounds in 9 months by exercising and changing my diet and it still works, no yo-yo effect.

My suggestions:

  • Skip junk food like those chips and cheetos. If you feel hungry during the day, eat a piece of fruit or at night in front of the TV some (roasted if you prefer) chickpeas or some nuts.
  • Skip soft drinks. Fruit juice (diluted with water), water with a splash of lemon or tea is good and has little or no calories. Green tea is supposed to help with the fat burning.
  • Don't eat onesided. You'll get frustrated quickly and are vulnerable to temptation. Alternate between cereal and eggs and if once or twice a week you're craving bread, no big deal
  • Skip "empty calories". These are products that contain lots of calories but have low nutritional value. Basically everything that contains lots of white flour or industrial sugar, for example your cereals. Rather go natural:
    hxTOf25.jpg

    It may not taste so sweet or crunchy, but you can spice it up with fruit, nuts or a bit of honey. Exchange white bread for whole-grain bread, noodles and fries for rice. There are many possibilities like beans of any kind, lentils (red, green) and generally much vegetables and salad. There are so many varieties of salad, it's great. Doesn't mean you cannot eat some noodles or fries at all, but they should only play a small part in your diet.
  • Shop smart, look at the packaging. If you can make the time, cook more yourself. That way you burn energy and know what's in your food. If you make hamburger meat, don't add fat, the meat contains enough fat on its own
With this regiment I've been very successful. I try to move a lot even if I'm not exercising. For example going shopping by bike, taking stairs instead of the elevator etc. And since you have a fiancee, why not run/swim/bike together? It's more fun that way and you can make a day of it on the weekend.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/5/2013
Day 6

Exercise:
Third run. Ran 3.53 miles, 35:08!!! Ran almost 4 mins faster. It helped that I ran with my bro, making me push myself.

Breakfast: 1 poached egg and a half slice of toast

Lunch: A full course of Indian food (curry, naan, veg curry)

Snack:
A slice of blueberry pie

Dinner: About 6 bites of Fiancee's ribeye, 1 cup of veggie stir fry, half of baked potato & 1 cup of honeynut cheerios after to cure the sweet kick.

Finally feeling great after lots of eating out due to brother & his GF visiting!
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/6/2013
Day 7

Exercise:
Push ups: 12 - 12 - 10
Dumbbell bicept curls 20 - 20 - 10
Chin lifts 12 - 12 - 10

Breakfast: 2 cups of HN cheerios with 1%

Lunch: A big bowl of instant ramen & rice :(

Snack:
Peanut butter and pita.

Dinner: 1 small sausage & steamed green beans

Snack:
Stupid fiancee came home @ 11pm with leftover Chipotle & a big choc chip cookie. I managed to eat 6 bites, 1/3 cookie, and 2 sips of coke.

Tomorrow marks my full first week. I'll do a weigh-in and pictures.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/7/2013
Day 8

Exercise:
36:15, ran at night (no sun), 60 degrees

Breakfast: 2 cups of HN cheerios with 1%

Lunch: Bowl of white rice, a can of tuna (in canola oil), kimchi.

Snack: Green & rice tea, 1 choc chip cookie

Dinner: A smaller bowl of udon with chicken. Lots of broth and didn't finish all the noodles.

Meh, I was about 177 lbs before the binging weekend. Now I'm back in 180. I learned a little trick about the craving. It's worst right after I eat a good portioned meal. If I follow it up with tea, it tricks my brain and gets me feeling full- much better than drinking water.

Feeling great!

I'm also thinking if I should start running more than every other day. It's only 370~ calories burnt every 2 days (185 daily). Maybe I'll do a light course (2 miles?) on off-days.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/8/2013
Day 9

Exercise:
Pushups 10-10-10-10
Bicep curls 20-20-20
Chin lifts 15-15-15

Brunch: A small portion of leftover Indian- Naan, chicken curry, etc. Bit oily and carby.

Snack: A handful of sunflower seeds (in its shell) & 2 cups of HN cheerios + 1% milk

Dinner: A can of tuna in oil (gotta buy the water one next)

Night snack: 2 fucking bites of pizza, then ate some steamed green beans, fml. Actually they weren't bad at all with hot sauce. They add lots of flavor and has 0 calories.
 
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M0oG0oGaiPan

Diamond Member
Dec 7, 2000
7,858
2
0
digitalgamedeals.com
you could try incorporating less calorie dense stuff. 81g of spinach is only about 20 - 30 calories. A large bowl is about 2 servings. dill pickles are about 5 calories each. Good for a snack. Maybe go with a cucumber slice if sodium is an issue for you.

Sometimes post workout i'll go with a bag of light popcorn. I forgot the macros but it's something like 240 calories. It fills you up.

An entire bag of prepackaged salad is about 4 servings 60 calories total. 4 tbsp of fat free italian is another 30 calories. Really filling. Maybe toss some chedder cheese/boiled egg/bacon on top for variety. They've got sugar free jello at food lion. 5 calories 1g protein. It works if you just want something sweet. Maybe top with a squirt of fat free whipped topping.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
you could try incorporating less calorie dense stuff. 81g of spinach is only about 20 - 30 calories. A large bowl is about 2 servings. dill pickles are about 5 calories each. Good for a snack. Maybe go with a cucumber slice if sodium is an issue for you.

Sometimes post workout i'll go with a bag of light popcorn. I forgot the macros but it's something like 240 calories. It fills you up.

An entire bag of prepackaged salad is about 4 servings 60 calories total. 4 tbsp of fat free italian is another 30 calories. Really filling. Maybe toss some chedder cheese/boiled egg/bacon on top for variety. They've got sugar free jello at food lion. 5 calories 1g protein. It works if you just want something sweet. Maybe top with a squirt of fat free whipped topping.

This is great. My bro told me similar things. I'm going grocery shopping tomorrow and I'll be sure to buy lots of greens/leafs.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/9/2013
Day 10

Exercise:
36:09, night 65 degrees

Breakfast: 2 bowls of HN cheerios + 1%

Lunch: 1 small spicy meatball stirfried with squash in XVOO with a 1/3 bowl of rice

Snack: 1/2 cup of canned corn

Dinner: 1/2 Chicken salad sandwich with diet coke.

Rough day to run. I wasn't feeling so eager and second to third mile stretch was such a bitch. Feels great once finished though.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/10/2013 (10 days) I lost 3 lbs by 5th day, but I'm back to 180 lbs. I'd like to think it's muscle weight.
bq03vzC.jpg
 

rga

Senior member
Nov 9, 2011
640
2
81
5/10/2013 (10 days) I lost 3 lbs by 5th day, but I'm back to 180 lbs. I'd like to think it's muscle weight.
bq03vzC.jpg

3 pounds of muscle in a week. Must be all that running and bicep curls you've been doing.
:rolleyes:
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
3 pounds of muscle in a week. Must be all that running and bicep curls you've been doing.
:rolleyes:

I saw your post history. You are full of negative posts and foam-at-the-mouth criticisms of everyone. You are the classic keyboard rager who seem to be perpetually mad (probably from IRL shortcomings) and take it out on people here at H&F subforum.

Tell us. Why are you so mad? Why are you flaming? No one serious but you.
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
I saw your post history. You are full of negative posts and foam-at-the-mouth criticisms of everyone. You are the classic keyboard rager who seem to be perpetually mad (probably from IRL shortcomings) and take it out on people here at H&F subforum.

Tell us. Why are you so mad? Why are you flaming? No one serious but you.
His point is that it is incredibly unrealistic to put on that much muscle in that short amount of time. Especially since you only started becoming more active/watching your diet 10 days ago.

You could put on maybe a couple pounds of muscle, or more, per month if you were doing heavy compounds and eating at a caloric surplus. Especially since you would be a newbie lifter.

Not trying to be a dick, but just explaining rga's post a bit more. Just keep up what you're doing. Take some measurements of your waist, arms, legs, etc. to get an idea of how fast you are losing body fat. I wouldn't worry about your total body weight but maybe once every couple weeks. Keep that diet in check and don't give in to temptation.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
Thanks. I was half joking ("I'd like to think"). This isn't the first time he's done this to H&F people.

This isn't OT rga. Delivery is key, you got some manners to learn.
 

Phanuel

Platinum Member
Apr 25, 2008
2,304
2
0
I think you should switch to eggs or oatmeal in morning instead of the cheerios. And remove any rice from your diet.
 

mple

Senior member
Oct 10, 2011
278
1
71
I think you should switch to eggs or oatmeal in morning instead of the cheerios. And remove any rice from your diet.


Why? Zeze enjoys rice and cereal and is dropping weight while fitting those foods into his diet.
 

Phanuel

Platinum Member
Apr 25, 2008
2,304
2
0
Why? Zeze enjoys rice and cereal and is dropping weight while fitting those foods into his diet.

It's been 10 days and he's still 180lbs. He's been fluctuating with water weight most likely.


Zeze, how much water a day are you drinking as well? You should be drinking quite a bit of it.
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
He could see some benefits from a low carb diet, but being Korean, I think that would be tough :)
 

rga

Senior member
Nov 9, 2011
640
2
81
I saw your post history. You are full of negative posts and foam-at-the-mouth criticisms of everyone. You are the classic keyboard rager who seem to be perpetually mad (probably from IRL shortcomings) and take it out on people here at H&F subforum.

Tell us. Why are you so mad? Why are you flaming? No one serious but you.

I'm not mad bud. When you post things like you gained three pounds back, and you'd like to think it was muscle while the only lifting you've been doing is bicep curls and push-ups and the only thing you've been eating is junk, you've got to expect some jeering.

Although you haven't asked for it, you've been given a lot of good advice in this thread, and not just from me, but you haven't taken any of it. You said you had a hidden agenda: to lose as much weight as possible in three weeks for a friend's wedding. Somebody suggested to cut out all carbs, and what did you do?
5/4/2013
Day 5

Exercise: Hiked about 2 miles or so.

Breakfast: 1 poached egg and a quarter slice of toast

Lunch: A big bowl of pho. :(

Snack: A handful of Cheetos, hummus, pita, potato chips

Dinner: Korean spicy tofu stew with a big bowl of rice. Lots of carbs. :|

A day full of hiking today, can't run. Man, weekend is tough because you can't just not eat when you're out with friends.

People suggested lifting weight, and what did you do? You decided that you would run more. Somebody suggested eating spinach. You said you were going to buy leafy greens the following day, but none of your meals since then have included anything of the sort.

You want to look up somebody's post history? Try Pantlegz1, Deeko, or Koing. SociallyChallenged has a step-by-step guide stickied to the top of this forum that will, for the most part, get you to your goal.

If all you want to talk about is how you carb load and do half-assed jog every day, that's fine. I'm not a keyboard rager; anybody who's read this thread is thinking exactly what I am, but they just haven't bothered to waste their time typing it all out like I have.

Yeah I criticized Blackdogdeek on his binging, but I apologized because he has the self control to go 30 days eating pretty well and he does crossfit. You haven't demonstrated an ability or even a willingness to do either.

Your wedding will be one of the most important days of your life. It's going to cost a fair sum of money, but you can't fork out the extra $30-$50 per month to get a gym membership until then to do some real exercise?

You seem to think you know me by my post history. Did you know that two years ago I weighed 245 pounds at 30%+ body fat? Three weeks ago I weighed in at 168 pounds, and judging by the visibility of my abs, 13-15% bodyfat. I've done everything you are trying to do, and then some. The difference between you and I is that I listened to the people who had success before me. Am I the best looking, strongest guy ever now? No, and I never claimed to be, but I am more of both those things than you are.

You're right: this isn't off topic. It's health and fitness. Staying fat is easy, and if all you want to do is keep a My Dear Diary about how you're going to do so for the next four months, maybe your thread doesn't belong here.


Plus everything Nick said.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
I'm not mad bud. When you post things like you gained three pounds back, and you'd like to think it was muscle while the only lifting you've been doing is bicep curls and push-ups and the only thing you've been eating is junk, you've got to expect some jeering.

Although you haven't asked for it, you've been given a lot of good advice in this thread, and not just from me, but you haven't taken any of it. You said you had a hidden agenda: to lose as much weight as possible in three weeks for a friend's wedding. Somebody suggested to cut out all carbs, and what did you do?


People suggested lifting weight, and what did you do? You decided that you would run more. Somebody suggested eating spinach. You said you were going to buy leafy greens the following day, but none of your meals since then have included anything of the sort.

You want to look up somebody's post history? Try Pantlegz1, Deeko, or Koing. SociallyChallenged has a step-by-step guide stickied to the top of this forum that will, for the most part, get you to your goal.

If all you want to talk about is how you carb load and do half-assed jog every day, that's fine. I'm not a keyboard rager; anybody who's read this thread is thinking exactly what I am, but they just haven't bothered to waste their time typing it all out like I have.

Yeah I criticized Blackdogdeek on his binging, but I apologized because he has the self control to go 30 days eating pretty well and he does crossfit. You haven't demonstrated an ability or even a willingness to do either.

Your wedding will be one of the most important days of your life. It's going to cost a fair sum of money, but you can't fork out the extra $30-$50 per month to get a gym membership until then to do some real exercise?

You seem to think you know me by my post history. Did you know that two years ago I weighed 245 pounds at 30%+ body fat? Three weeks ago I weighed in at 168 pounds, and judging by the visibility of my abs, 13-15% bodyfat. I've done everything you are trying to do, and then some. The difference between you and I is that I listened to the people who had success before me. Am I the best looking, strongest guy ever now? No, and I never claimed to be, but I am more of both those things than you are.

You're right: this isn't off topic. It's health and fitness. Staying fat is easy, and if all you want to do is keep a My Dear Diary about how you're going to do so for the next four months, maybe your thread doesn't belong here.


Plus everything Nick said.

Typical internet raging fashion. Took so little to get you off your rocker. Classic warrior from start to end.

[edit]
Holy crap this has all the predictable symptoms of an angry keyboard warrior:

-Out-of-this-world level of unwarranted flaming and belittling. A reaction from a blow I'm sure.
-An essay full of "me against the world' mentality
-Also makes it a "ME vs YOU" drama suddenly. Now THIS is sad. "I am same weight and much better than you!" Holy crap, will you grow up- what are you 12?

I never commited to flat-out stop eating carb. My originla 163 lb result was done while I still ate everything I wanted. I'm just happy that I'm even eating consciously & running consistently for a start.

You sound like you really need validation. Why are you so mad? Why don't I belong in H&F subforum- sounds like I hit a soft spot and you're barking loudly. Your typical raging posts are everything that's not H&F. Take a chill pill and relax, man. Sure I can push myself harder. I can definitely commit.

You are a self-hating former fattie. You lost all that weight just so you can be a douchebag to others? Have some class. I would never let myself go to 245 lbs. Jesus, that's just sad. Another sign of a fat classic internet rager. The fat still hasn't left your brain it seems.
 
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Phanuel

Platinum Member
Apr 25, 2008
2,304
2
0
To be fair Zeze, this is pretty much a diary that doesn't appear to have a lot of effort put into changing your diet / workout enough to have any real noticeable effect in 4 months time.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
To be fair Zeze, this is pretty much a diary that doesn't appear to have a lot of effort put into changing your diet / workout enough to have any real noticeable effect in 4 months time.

I like to keep commentaries for myself. I didn't know that was frowned upon.

I think I will step it up a bit.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/10/2013
Day 11

Exercise:
Pushups 15-12-12-12
Curls 20-20-20-15
Chin lifts 15-15-15-15

Breakfast: 2 bowls of HN cheerios + 1%

Lunch: 1/2 Chicken salad sandwich

Dinner: Vietnamese food
 
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rga

Senior member
Nov 9, 2011
640
2
81
Good morning Zeze!! It's the weekend, so I hope you got up early today to go for your walk.... er, I mean run. I wanted to share this link with you. This is an asian dude who ate a ketogenic diet for three months and shed 35 pounds.

Here are his before and after pictures:
Qf7O7.jpg


Here is the link to his thread:
http://www.reddit.com/r/keto/comments/zghfl/my_3_month_keto_transformation_see_the_difference/

This guy pretty much ate a typical east asian diet: oily meats and fibrous vegetables. The only thing he didn't eat were carbs: rice, noodles, sweets, et cetera. He even talks about going out to eat with his friends, ordering pork bone soup, and just simply not eating the rice.

This guy didn't run a mile. What he did do was pick up a barbell and do typical 5x5 routine. One of the same routines SociallyChalleneges mentions in the stickied fat loss thread at the top of this sub-forum. This guy maybe put on five pounds of muscle in three months, but most of the change to his body was fat loss. You're target weight loss only seems to be about 15 pounds, so you don't have to as extreme in carb cutting as the guy in the example, but you could look like a stud and still have a month to spare if you were to.

Cardio is great for improving cardiovascular health: it helps to lower your blood pressure and resting heart rate, among other things, but its not the ultimate solution for weight loss. In the end, diet is more important than exercise, and when it comes to exercise, picking up heavy things is more important than running until your lungs burn.

Best of luck to you on your weight loss journey.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
I enjoy running. You are starting to step into my boundary too much. You gotta learn some social manners.

You see my OP picture? That was done while I ate everything I wanted, as long as I practiced reasonable restraint and portion control. I have no desire to become some mega-muscle/lean builder. I don't know what gave you that idea in your head.

I WILL be miserable if I ate no carb. And I got results doing what I'm doing now (again see my 167 lb pic). And I'll be happy to achieve that again. That guy in the picture looks sickly. 130 lbs? WTF, I can pick him up and throw him around. I want a healthy balance between some bulk, leanness, cardio health, and not being miserable dietary-wise.

I run because:
-I care about my actual cardio and general health than appearance
-Running makes me feel awesome afterwards (thanks to endorphin) and a sense of accomplishment
-It's therapeutic
-Burn calorie which puts me on caloric deficit or allows me to enjoy some food bit more
-Lower blood pressure, lower cholesterol, etc. Running is just great for you all around. WTF is wrong with you?

What are you belittling my running? Why do you call my running 'a walk'? You are starting to scare me on this personal attachment and vendetta against me.

Thanks again for your input. The Keto thing is indeed interesting and I'm reading it on reddit. Your delivery is much better this time, just drop the hint of snide passiveness here in H&F. Also I don't need 'luck'. I've evidently done it before and it will happen again- just need determination which I have.

I came here to check my time. I'm off to a run right now. :)
 
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rga

Senior member
Nov 9, 2011
640
2
81
This is a public forum. Unless I threaten you, there are no boundaries.

By the way, if you enjoy running so much then start doing it. A 12-minute mile is barely a jog.

Criticizing your 'routine' scares you? You should be more afraid of still being fat in your wedding pictures.