Gettin Mah Fatass In Shape Log...

[ghettostudmuffin]

8-6-08

Hi there forum goers. Some of you might recognize my handle so hi to you. For those that don't, hey there.

Things have changed alot in the past 9-10 months for me. I have advanced a fair amount in my job and am doing well in my trade so that's all fine and dandy.

The bad news. I got chubby. Didn't lift a weight or do cardio and ate like shit for a good 8-9 months straight. I haven't done a bodyfat test and frankly don't need to to know that I am between 20-25% bf right now.

So I was at work yesterday outside of a house eating lunch with the crew when we were joking about working and I made a reference to the Cable Guy's git er done line. Well one guy says "Man, you do kinda look like him". I was thinking WTF? Then another guy agreed. Before I know it 3 dudes are in agreement that I bare a resemblance to the cable guy.

Well let's just say a switch flipped in my head and I made an honest assessment of how I look right now and while saying I look like the cable guy is a hyooge stretch as I am quite handsome when lean, I look like crap atm.

So I am starting a new log to help me track my progress.

Currently I stand 5'8 1/2". I weigh 211lbs in just shorts and have somewhere between 20-25% bodyfat. Luckily my job is VERY active. I shovel alot, hop in and out of machines and run/walk up down stairs and slopes all day as well as pick up the occasional heavy ass rock so I am very strong, albeit pudgy.

Haven't done any measures and I'm not gonna. I will use my clothes and the mirror as a guage for progress.

Anyhow, been going to the gym 6 days a week for the past 2 weeks and have significantly improved my eating habits and will continue to tweak and improve that as the weeks go by.

Weights 3x a week and cardio 3x a week on the non-lifting days.

Today's workout:

Barbell Clean and Press(each rep cleaned) 135x5x5, 140x1, 145x1
Barbell Clean and Push Press 150x1, 155x1, 165x1, 175x1, 185x1, 190x1, 195xMiss
Rack jerk 200x1

Inbetween every set or single rep of the C+P's I did alternating style 3 regular pullups or 3 parallel grip chins. No kipping.

Bent press-each side. 45x1, 50x1, 55x1, 65x1, 75x1, 85x1, 95x1, 105x1 right, miss left, going to stop these. Can't seem to get the leverage technique right even after extensive research. Not worth injuring myself.

Hangin Leg raises 1x6 straight leg to parrellel
Hanging knee raises 1x8 above parallel

10 pushups between 20lbs dumbells.

1 Leg Squat with weight held in front for additional resistance and balance.
BW+20lbs 3x1, BW+25lbs 1x1, BW+10lbs 2x1

Some one arm pushup position dumbell supports for 10 second count.

All in all a good workout. Feel good. Strength is progressing.

Take care.

 

[*ebony*]

good to know your getting back into it. i had one of those moments a few weeks ago and i didn't REALY notice my body until i did a bodyfat test at a gym just for heck of it and i was shocked to find it so high and unhealthy, thats when i really looked at my body and decided i needed to something about it. i'm glad too, i feel alot better and my progress has been good.

i look forword to seeing your progress. Good Luck!!

P.S. i suggest you take "before" pics and refer to them for motavation. i found that refering to my before photos reminded me of where and how i wanted my body to look.

 

[the_alcatraz]

good to know your getting back into it. i had one of those moments a few weeks ago and i didn't REALY notice my body until i did a bodyfat test at a gym just for heck of it and i was shocked to find it so high and unhealthy, thats when i really looked at my body and decided i needed to something about it. i'm glad too, i feel alot better and my progress has been good.

i look forword to seeing your progress. Good Luck!!

P.S. i suggest you take "before" pics and refer to them for motavation. i found that refering to my before photos reminded me of where and how i wanted my body to look.

lookin forward to seein your "after" pics

 

[*ebony*]

lookin forward to seein your "after" pics

acually i'm thinking about posting progress pics soon. i def. look leaner, less fat, a little more muscle. woo hooo.

 

[the_alcatraz]

acually i'm thinking about posting progress pics soon. i def. look leaner, less fat, a little more muscle. woo hooo.

can't wait....

do I get to pick the outfit?

 

[*ebony*]

can't wait....

do I get to pick the outfit?

LOL. how about i take pics of said outfit and you decide which ones you like.

 

[the_alcatraz]

LOL. how about i take pics of said outfit and you decide which ones you like.

oh yah! now we're talkin....

here's are some ideas:

lace, booty shorts, boy shorts, thong, lol

 

[keasbey]

sound great your getting back in man. totally looking forward to seeing you progress throughout the months. i agree on the before shots. its defin a motivator to be able to see the change and compare to where you were.. you dont HAVE to post them on the site but for your own personal use is fine

and i secondthe lace/booty shorts/boy shorts/thong approach... i would like to add some fishnets or thigh highs and maybe a garder

 

[ghettostudmuffin]

Ya, I'm gonna take a few on my cell phone tonight.

Thanks for the words people.

8-7-08

Easy day at work. Gonna do 20-30 minutes interval cardio. Prolly no incline and do 1 minute at 5-6 mph followed by 2 minutes at 3mph and repeat.

Been doing one strong vacuum suction in the morning when I wake up. Great for the abs and posture.

I prefer to run outside, but I like knowing exactly what I'm doing on the treadmill for progress tracking and I don't get shins splints on em.

I noticed something interesting the last few days. I haven't really been craving bad foods. I think I finally got it right with diet as I have gotten fairly lean(down to 10%) a couple times in the past with different diets and the one I felt best on kinda goes against the typical rule. LOTS of fruit. Yup, you heard me. 1 piece of fruit with every meal/snack throughout the day except dinner.

Currently eating 5 small meals a day not including after workout post recovery shake and piece of fruit.

Feel great. Energy levels good. Definitely in a caloric deficit though. Minor hunger feeling throughout the day, but not bad at all.

One thing I learned is to make sure I get a consistent amount of fat throughout the day via all natural peanut butter and cod liver oil. Makes a HYOOGE difference in mood and satiety.

Off to the gym now to burn some of this fat off, get the heart pumpin and prolly take peaks at spandex asses.

 

[OneBreath]

First, don't girls like the cable guy? JK! Hang in there, before you know it a few weeks will be by and you'll have some results under your belt.

Second, ebonycurves, boyshorts! Congrats on the progress!

 

[ghettostudmuffin]

Did 25 minutes intervals on treadmill.

started at 3.5 mph for 2 minutes, then 5.5mph for 2, then back to 3.5, then up to 6 and so on and so on up to 8mph.

Good workout.

 

[*ebony*]

keep going.....
i also noticed that keeping my fats intake a bit up helped also. are you taking any suppluments and you said 10%(kinda confused, are you refering to bodyfat?)

i agree with Keasbey, you don't have to post anything(pics that is), keep em stored in your camera if you want. for me when i posted my unhealthy spics, the purpose behind it was to solidfy my resolve to get back in great shape...and well it worked.



P.S. thanks for all you imput boys on my "outfit"
i have a lot of boyshorts now that i think about it.lol

 

[ghettostudmuffin]

8-8-08

Little late puttin in my log.

Did some shoulder dislocates and groin stretches.

Two-hands Anyhow with dumbells:

40+60x1, 45+65x1, 50+75x1, 55+80x1, 60+90x1

I power snatch the heavier weight overhead and while holding it above, then squat completely down and with my elbow close to the ground curl the weight to the shoulder, take a deep breath, tighten the abs and squat up. Then press the lighter weight all while holding the heavier weight overhead with completion being both bells overhead.

When squatting up from the bottom the exercise reminds of an overhead squat. I puts great stress on your obliques and core in general and makes your shoulders very stable.

It's a bear strength exercise imho.

One-arm DB power snatch 85x2x1

I wasn't feeling super and ended up bullshitting alot with some gym members so that's about it.

Diet has been on point. Urges for shitty food have been minimal.

Got some nice cardio advice from a fighter I respect. I plan to implement it this next week.

P.S. Yes, I was referring to bodyfat %. I have been 10% in the past on several occasions and as high like now of over 20%.

My goal is to be 200-210lbs and 12-14% bodyfat or lower which I know I can accomplish in time.

 

[ghettostudmuffin]

Been fartin around in the diet section. Gonna list out my weekly eating routine and see how many cals it is. This should be interesting.

1 Lean out protein shake from Supp shop by my house 650 cals, 1 tablespoon cod liver oil

5 piece celery with 1 lightly rounded tablespoon Anpb on them, orange or handful green grapes, 1 premier protein shake

1 tuna sandwhich, albacore tuna, 2 slighlty rounded tablespoons mayo, sasquatch bread, apple, yogurt

5 piece celery w/anpb, 1 piece fruit, 1 protein shake

Post-workout 1 scoop ON whey in water, 1 piece fruit, 1 tablespoon cod liver oil

6-7oz angus top round steak, 1 cup rice, 1 head steamed broccoli, 1 tablespoon cod liver oil(it is the lemon flavored haha)

WELL. Let's just see what this adds up to shall we:

90+650---I know it has 50 grams protein, will find out the rest

100+70+160

650 for tuna sambo all together, 140, 60

100+70+160

120+70+90

450+125+180+30

HMM.

Grand total=3315

Not fuckin bad at all! I feel I was very accurate on calories counts too. I would guess at most a variance of +150-250 calories tops coming from the anpb and/or mayo servings.

Protein intake=somewhere in the neighborhood of 220 grams.

Gonna stay at this intake for a solid month and see what happens with weight, strength and appearance and take it from there.

Considering I work a physically very active job(most of the time) which includes lots of waking ,lifting and shoveling/picking/sledging and have been hitting the weights 3x a week+3x a week cardio this is definitely not too high.

Depending on how the next 3-4 weeks go I'll have to either adjust my cals intake up by a couple hundred or down a hair.

Should prove interesting.

 

[2evil]

Good luck. Take it slow and let your ligaments and tendons get used to the load. Be smart and don't get hurt!

 

[ghettostudmuffin]

8-11-08

Good workout.

Powerlifting style squat 135x1, 155x1, 175x1, 195x1, 205x1, 225x1, 245x1, 265x1, 285x1
Olympic style squat 135x1, 155x1, 175x1, 195x1, 205x1, 225x1, 245x1, 265x1, 285x1

Shoulder Width grip Bench 95x1, 115x1, 135x1, 155x1, 175x1, 195x1, 205x1, 225x1

One-Arm Dumbell Row 40x3, 50x3, 60x3, 70x3, 80x3, 90x3, 95x3

Turkish Getup w/Dumbell 40x1, 50x1, 60x1, 70x1, 80x1, 90x1, 95x1 Can't remember

Needsize Decline Situp 2x5 BW only

Felt good. Pure strength building workout.

 

[ghettostudmuffin]

8-12-08

cardio

treadmill incline 7, speed 3.6 for 20 minutes. I ramped up to that incline and speed over 5 minutes and then ramped back down for cooldown after 25 minutes for 30 minutes total time.

Breathed through the nose the whole time. Next time going for 7.5 incline, same speed.

Felt good.

 

[ghettostudmuffin]

8-17-08

Diet has been good. Exercised all last week except friday.

Walked 1.5 miles and then jogged 1.5 miles today. The last 200 yds were near sprint speed.

Kicked my ass.

This is the routine I am looking forward to doing for awhile:

Monday
Barbell Full Squat 5x5
Shoulder width grip bench 5x5
One-arm DB rows doubles and triples
Lateral raises 3x10-15
Turkish Getup singles
Incline Situp 3-5x5-8

Tuesday
Swimming 1 hour

Wednesday
Barbell Clean and press 5x5
then singles for push press up to jerks for heavy weight

Inbetween sets of all cleans do doubles and triples of pullups and chinups

Lunges 3x8-12
Seated Cable Row 5x15,12,10,8,6
One-arm DB swings reps and singles
leg raises 3x8-12

Thursday
swimming 1 hour

Friday
Dips 5x5
Wide Grip Pulldown 5x15,12,10,8,6
2 Hands Anyhow singles
One-arm DB snatch singles and reps
Lateral raises 3x10-15
Full Contact Twist 3x8-12

Saturday long walk 5-6 miles moderate pace

 

[ghettostudmuffin]

8-25-08

Had serious sinus issues all last week. Work was torture. Gym time? LOL, in my dreams.

But, diet has been good.

Anyhow, fuck the bullshit. Goin to the bread and butter.

Today's workout:

Barbell Full Squat 135x5, 155x5, 185x5, 225x5, 255x5

Barbell Close Grip Bench 135x5, 155x5, 185x5, 195x5, 200x5

One-Arm DB Row 50x5, 65x6, 75x5, 85x5, 90x7

Incline Situp w/weight behind head BW+5lbs 2x8,5

Felt good. Strength will go up fast. Gonna have to up the caloric intake abit. Fat loss has been decent and my face looks better than it has in awhile, but if I'm gonna get stronger I gotta feed the machine.

Only this time it'll be controlled and not kamikaze see-food eat food style.

 

[ghettostudmuffin]

Barbell full Squat 135x5, 155x5, 185x2x5

Military Press 90x5, 105x5, 120x5, 135x5

Barbell Deadlift 185x5, 210x5, 240x5, 275x7

Inbetween sets of deadlifts I did 2 sets of chinups 5 reps and 2 sets of pullups 5 reps.

Arms Supported Leg Raises 2x8

Bodyweight 212lbs.

 

[keasbey]

nice moves on the pullups and chin ups between the deads i bet that was taxing

 

[ghettostudmuffin]

Ya, it get's my heart rate up abit, but also let's me rest a little longer between deads than I might without so win win I think.

8-31-08

Barbell Full Squat 135x5, 175x5, 200x5, 225x5, 260x3, 200x8

Barbel Close Grip Bench 135x5, 150x5, 160x5, 180x5, 205x4, 160x8

Pendlay Row 135x5, 150x5, 160x5, 170x5, 175x3, 145x8

Incline Situp W/weight behind head #6 slot, BW+10x8, BWx8

Decent workout.

Bodyweight 214.

 

[*ebony*]

have you been measuring bodyfat as well as weight?

 

[ghettostudmuffin]

At this point in time a mirror, how my clothes fit and some basic measurements tells me all I need to know about how my body is progressing.

Anyhow, my bodyfat % has dropped a few percent. My face is noticeably a little leaner and my pants almost fall off me at the waist now.

I'm just eating good in general nowadays and have cut out all the crap. No more soda's. Limited juice intake. Very limited fast food. This has made the biggest difference as I am still taking in easily 3800-4000 calories a day.

My weight has been holding steady for the last 2 weeks, but I am getting stronger in the gym so all's good on the home front.

 

[imafuturebodybuilder]

Good Luck.

 

[DJLegacy2k1]

u brought back a thread from 08' to say "good luck" lol

why dont people ever read the dates...

-Legacy

 

[Rachel...lol]

u brought back a thread from 08' to say "good luck" lol

why dont people ever read the dates...

-Legacy

ha! Awesome I was skimming through the replies looking for the new date to see the reason why it was brought back to life. There was none! what was the dude searching for so that he brought specific thread up to say "good luck"?