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E/N Always have been fat / chubby, last year I left uni halls, moved into a flat with friends and lost any semblance of self control. Ate pizza and played video games upto 270 pounds (probably higher at the time, never weighed myself). Soon I could barely climb stairs and even the pizza delivery guy told me to hold back on the cheese. After ignoring the problem all my life I finally got fed up and began to fix it. So far I have been on a diet for 3 months at 1500 cals and have lost 30 pounds. About a month ago I also slowly increased my exercise by lifting gravel BoB style and doing some cardio. Then after spending weeks building up my confidence I hit a real bodybuilding gym today, when I left I realised how dumb I was for making such a big deal about it, it was loving great and I had a huge stupid smile all the way home. And so begins this magical YLLS journey, hopefully filled with much chicken, grunting and space squats. Stats Age: 20 Sex: M Height: 5'9" 26/11/2012 - 241 lbs, photos. 3/12/2012 - 238.5 lbs, -2.5lbs. 10/12/2012 - 236.7lbs, -4.3lbs 8/1/2013 - 228.9lbs, -12.1lbs 15/2/2013 - 219.8lbs, - 18.7lbs Updated on 9/3/2013 Failed Lose 12 lbs (completed but not a real toxx anymore!) and be at the novice 220lbs 5RM standard from exrx.net by the 26th January 2013 (failed). Was a dummy and only gave myself 2 months for this first toxx, probably should have given myself 4. Here are some before / after photos:  Completed Toxx Run a 5km parkrun on March 9th 2013 (6 weeks from 26/1/2013) without walking / stopping.  Completed Current Toxx  Run 10km by May 18th 2013.Diet 1500 cals / 100 carb / 40 fat / 180 protein. MFP Food diary (eat more veg you plonker) Physics diet so far (bad two weeks at the start of this month, but back on track now) Exercise Plan Starting Strength + Cycling to the gym (7 miles return) + Possibly C25k on one or two of the rest days TheJanitor fucked around with this message at Mar 9, 2013 around 21:51 |
| # ? Nov 26, 2012 22:12 |
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| # ? May 18, 2013 15:59 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 30kg (66lb) x 5 40kg (88lb) x 3 40kg (88lb) x 3 Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 20kg (44lb) x 5 Deadlift 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 I kinda messed up and deviated from the actual SS first day, lost my focus trying to figure everything out, but whatever I'll do better on Wednesday and I have a starting point now. Also the gym is awesome, the entire main floor is all just lifting equipment, cardio equipment is hidden away on the upper floor and it is run by one of the best bodybuilders in the UK. TheJanitor fucked around with this message at Nov 30, 2012 around 16:06 |
| # ? Nov 26, 2012 22:19 |
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Good luck with your goals! I'm really jealous about your gym. The gym I had a membership to had the dreaded octagon shaped plates, and the gym at the office only has one power rack. Since they have rounded plates, I end up doing most of my workouts there. Try to keep that focus up in the gym, and I look forward to seeing the progress you make.
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| # ? Nov 26, 2012 22:46 |
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Only in the light of morning I realise how daunting my toxx is, are newbie gains enough to carry me from untrained to 220 novice in 2 months? If not its no big deal, i'll try get as close as I can, also i wouldn't mind an angry shine title  . As for today: c25k : Week 1 - Workout 1 Is it normal for my feet to hurt like poo poo only during the walking parts? Whilst running they were fine. Hopefully just a combination of new shoes / first time running in ages. Tourettes Echinda posted:Good luck with your goals! I'm really jealous about your gym. The gym I had a membership to had the dreaded octagon shaped plates, and the gym at the office only has one power rack. Since they have rounded plates, I end up doing most of my workouts there. Thanks, hope you hit yours also! That bodymedia armband thing looks super cool, might have to get an imported one off ebay. TheJanitor fucked around with this message at Nov 27, 2012 around 10:36 |
| # ? Nov 27, 2012 10:33 |
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The same foot thing happened to me but it went away as the weeks progressed. I also found that when I switched to minimal shoes that I never ever experienced any ankle pain or foot pain, which I suppose would be contrary to advice since I have flat feet. One thing you might want to consider is that your calories are pretty drat low. At your height, weight, age you should burn about 2800 calories a day. Eating so much less might burn you out quickly. Good luck! You can do this.
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| # ? Nov 27, 2012 11:18 |
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TheJanitor posted:Only in the light of morning I realise how daunting my toxx is, are newbie gains enough to carry me from untrained to 220 novice in 2 months? If not its no big deal, i'll try get as close as I can, also i wouldn't mind an angry shine title The armband has a subscription service it literally cannot function without, and I recall reading that it does not accept European payment methods in some reviews, so be careful before you import one  .
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| # ? Nov 27, 2012 13:04 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 35kg (77lb) x 3 40kg (88lb) x 2 45kg (99lb) x 5 45kg (99lb) x 5 45kg (99lb) x 5 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 25kg (55lb) x 5 30kg (66lb) x 5 35kg (77lb) x 5 40kg (88lb) x 5 40kg (88lb) x 3 40kg (88lb) x 3 Deadlift 20kg (44lb) x 5 40kg (66lb) x 5 60kg (132lb) x 5 60kg (132lb) x 5 70kg (154lb) x 5 Squat form coming along well I think. Going past parallel, shoving knees out, top of back is rounding slightly though. My bench form was eh for my first time doing it. Was going to do my 3 work sets at 40kg but started to fail on the last two. Bar was not very stable at the top, waving back and forth a few inches. Also couldn't really keep my back arched which probably lead to me being unstable on the bench. Was dumb with the deadlift and didn't scale down the warmup sets and then did 2 at 60kg for some reason, also probably made too big of a weight increase. Not happy at all with my form, back rounded most of the time, trying as hard as I can to lift chest / look up / hips back + up but it doesn't seem to do it. Need to start doing a flexibility routine which helps with this. Will try and upload form videos tomorrow once I get them off this camera. Tourettes Echinda posted:The armband has a subscription service it literally cannot function without, and I recall reading that it does not accept European payment methods in some reviews, so be careful before you import one Oh well  . primordia posted:The same foot thing happened to me but it went away as the weeks progressed. I also found that when I switched to minimal shoes that I never ever experienced any ankle pain or foot pain, which I suppose would be contrary to advice since I have flat feet. Thanks! My plan with the calories, which may be very dumb, is to stick at 1500 for a few more weeks, drop as many pounds as I can whilst gaining from improving form. Then at some point switching up to 2000+. TheJanitor fucked around with this message at Nov 28, 2012 around 16:00 |
| # ? Nov 28, 2012 15:58 |
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Well uh, went out cycling with my uncle for todays cardio. We come up to a big hill, I get off and walk and he continues cycling up around a bend, when I turn it he is on the ground not moving. Turns out he slipped on some black ice and was knocked out for a good 3 minutes, concussed badly, couldn't remember where he was etc. Went to A&E in an ambulance, CT scan showed everything was fine thank gently caress. Still a bit shaken up, doesn't feel like it actually happened, could have been much worse though .
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| # ? Nov 29, 2012 17:09 |
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Holy carp! Scary! So glad to know he's OK.
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| # ? Nov 29, 2012 19:02 |
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Jesus man, scary! I'm glad he's ok.
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| # ? Nov 29, 2012 22:02 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 3 45kg (99lb) x 2 50kg (110lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 Overhead Barbell Press 20kg (44lb) x 5 25kg (55lb) x 5 25kg (55lb) x 5 25kg (55lb) x 5 Deadlift 40kg (88lb) x 5 40kg (88lb) x 5 45kg (99lb) x 5 50kg (110lb) x 3 53kg (116lb) x 2 55kg (121lb) x 5 Press form improving, the last rep for each set was so loving hard, probably need to add in one more warmup set next time. Lowered back down my deadlift to focus on form, got my back much straighter, also got in proper warmup sets. Probably will do one more session of deadlifts next week and then start learning the power clean (ahhhhhhhhhhh). Also my uncle is doing fine, up and about like usual, thanks for the concern .
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| # ? Nov 30, 2012 16:00 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 45kg (99lb) x 3 50kg (110lb) x 2 55kg (121lb) x 5 55kg (121lb) x 5 55kg (121lb) x 5 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 35kg (77lb) x 4 40kg (88lb) x 5 40kg (88lb) x 5 40kg (88lb) x 5 Deadlift 40kg (88lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 55kg (121lb) x 3 60kg (132lb) x 2 65kg (143lb) x 5 Weight 108.2kg (238.54lbs) = -2.5lbs Form improving on all. Starting to get worried about if I fail on the squat, i'm in a power rack and all but dropping it backwards doesn't sound fun. Also will start doing bent over rows on day A instead of learning the power clean solo. TheJanitor fucked around with this message at Dec 3, 2012 around 15:59 |
| # ? Dec 3, 2012 15:56 |
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Power cleans are so fun. You're doing a great job!
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| # ? Dec 3, 2012 16:13 |
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C25K - Week 1 / Workout 2 Good second run in hail, feet hurting slightly less than last time! primordia posted:Power cleans are so fun. You're doing a great job! Thanks . Perhaps after my toxx i'll try learn (they do look fun in a scary way), but for now without a coach i'll hold off.
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| # ? Dec 4, 2012 15:22 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 55kg (121lb) x 2 60kg (132lb) x 5 60kg (132lb) x 5 60kg (132lb) x 5 Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 25kg (55lb) x 5 27.5kg (61lb) x 4 27.5kg (61lb) x 5 27.5kg (61lb) x 4 Bent over row 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 Form check Squat form check video Squating with the huge 20kg plates for the first time which was awesome. It also felt easier than mondays squating. Failed in two of my OHP work sets on the last rep, form was ehh, not getting under the bar quick enough. Row was ok, probably need to bend further down next time. TheJanitor fucked around with this message at Dec 5, 2012 around 15:59 |
| # ? Dec 5, 2012 15:40 |
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I'm no pro obviously but your form and depth look good!
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| # ? Dec 5, 2012 19:28 |
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Your depth looks great! You have some butt-wink going on (tucking your tailbone at the bottom), but I'm not sure what to offer by way of advice on that. It's really hard to get past, being sort of a normal response to the squatting motion. I spent weeks focusing solely on pushing my tailbone out all the way down, and while I know I've improved, I'm not sure I no longer do it. Maybe one of TFLC's serious squatters could offer more assistance with that.
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| # ? Dec 5, 2012 19:36 |
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C25K - Week 1 / Workout 3 Holy hell running when it is freezing is hard, gotta do some stretches or something to warm up. Christ I can barely stand (  ).Oh and guess who suddenly woke up and wanted to play after I got back.  Why do you insist on me chasing you up and down stairs instead of fetch like a normal dog .
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| # ? Dec 6, 2012 14:45 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 60kg (132lb) x 2 65kg (143lb) x 5 65kg (143lb) x 5 65kg (143lb) x 1 65kg (143lb) x 1 65kg (143lb) x 3 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 35kg (77lb) x 3 40kg (88lb) x 2 45kg (99lb) x 5 45kg (99lb) x 5 45kg (99lb) x 5 Deadlift 40kg (88lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 60kg (132lb) x 3 65kg (143lb) x 2 70kg (154lb) x 5 Form check Messed up form a bit in my last squat workset, slowed it down so there were a few minute gaps between the first reps. Won't increase on monday and will get all worksets at 65kg done. Bench felt good. There is no way I deadlifted 70kg last week, I must have gotten my numbers messed up at some point. Back still rounding, better than before though, form still feels bad, uploaded a form check above.
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| # ? Dec 7, 2012 16:08 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 60kg (132lb) x 2 65kg (143lb) x 5 65kg (143lb) x 5 65kg (143lb) x 5 Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 22.5kg (50lb) x 5 25kg (55lb) x 3 27.5kg (61lb) x 4 27.5kg (61lb) x 3 27.5kg (61lb) x 2 Bent over row 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 60kg (132lb) x 2 (woops, reading numbers is hard) 55kg (121lb) x 5 55kg (121lb) x 5 55kg (121lb) x 5 Weight 107.4kg (236.7lbs) = -1.8lbs Squat was super hard, but got all the worksets in the end . OHP failed badly, too much warmup and still got form problems. Row went OK, but I am only really leaning over 45 degrees. Really gotta start stretching everyday to fix this back poo poo.
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| # ? Dec 10, 2012 15:29 |
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Echoing the people saying that your calories are low, but super awesome congrats on your work so far! TheJanitor posted:Lose 12 lbs and be at the novice 220lbs 5RM standard from exrx.net by the 26th January 2013.
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| # ? Dec 10, 2012 15:37 |
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The Macaroni posted:Echoing the people saying that your calories are low, but super awesome congrats on your work so far! Thanks . I definitely feel I am hitting a wall already with lifting probably due to calories / flexibility issues. Will raise calories soon once I can convince myself it isn't cheating and is a good thing. Also 5RM is just 85% of the 1RM number (i think).
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| # ? Dec 10, 2012 15:42 |
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The Macaroni posted:Echoing the people saying that your calories are low, but super awesome congrats on your work so far! There's a link to a 1RM calculator on that very page. Alternatively, you can use Jim Wendler's formula: 1RM = (# reps done * weight * 0.03333) + weight Don't place too much faith in calculated maxes, though.
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| # ? Dec 10, 2012 16:17 |
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C25K - Week 2 / Workout 1 Did 30 minutes of stretching / foam rolling before the run, helped out a load. But still holy gently caress running is hard.
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| # ? Dec 11, 2012 15:10 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 60kg (132lb) x 2 67.5kg (149lb) x 4 60kg (132lb) x 5 60kg (132lb) x 5 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 3 45kg (99lb) x 2 47.5kg (105lb) x 5 47.5kg (105lb) x 5 47.5kg (105lb) x 5 Deadlift 40kg (88lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 60kg (132lb) x 3 70kg (154lb) x 2 75kg (165lb) x 5 Failed on the last rep of my first squat work set, squatted deeper than I thought I ever could and crab walked out from under the bar. Super glad it happened finally, now I won't be going "oh god what if I fail" at the bottom of every rep. Waving the bar about too much in my bench works sets. Deadlift form felt better, back slightly straighter.
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| # ? Dec 12, 2012 15:32 |
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I love being able to use the bouncy weights because knowing I can just drop that poo poo it very conducive to trying harder. You're doing great man, keep it up!
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| # ? Dec 12, 2012 21:19 |
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C25K - Week 2 / Workout 2 More stretching, can almost bend over 90 degrees and keep my back straight now. Also my post run oh god I can't stand up period is shortening! primordia posted:I love being able to use the bouncy weights because knowing I can just drop that poo poo it very conducive to trying harder. You're doing great man, keep it up! Cheers . The rubber weights are the bouncy ones right? I kinda wondered what they were for.
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| # ? Dec 13, 2012 15:56 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 50kg (110lb) x 3 60kg (132lb) x 2 65kg (143lb) x 5 65kg (143lb) x 5 65kg (143lb) x 5 Working my way back upto where I failed, feel like I can hit it on Monday easily. Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 22.5kg (50lb) x 5 25kg (55lb) x 5 25kg (55lb) x 5 25kg (55lb) x 5 Felt real good, something in my form seems to have clicked. Bent over row 40kg (88lb) x 5 40kg (88lb) x 5 50kg (110lb) x 5 52.5kg (116lb) x 3 55kg (121lb) x 4 55kg (121lb) x 4 55kg (121lb) x 5 Form was super bad, too much warm up so I was shattered by the work sets, barely leaning over at all. Soaked to the bone cycling in this lovely weather. But well worth it, week 3 is in the bag!
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| # ? Dec 14, 2012 16:05 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 50kg (110lb) x 5 60kg (132lb) x 3 65kg (143lb) x 2 67.5kg (149lb) x 5 67.5kg (149lb) x 5 67.5kg (149lb) x 5 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 35kg (77lb) x 5 40kg (88lb) x 3 45kg (99lb) x 2 50kg (110lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 Deadlift 40kg (88lb) x 5 40kg (88lb) x 5 60kg (132lb) x 5 70kg (154lb) x 3 75kg (165lb) x 2 77.5kg (171lb) x 5 Super happy with today's lifting, increased with all my lifts!
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| # ? Dec 17, 2012 18:55 |
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C25K - Week 2 / Workout 3 Running feels pretty good yo.
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| # ? Dec 18, 2012 15:02 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 50kg (110lb) x 5 65kg (143lb) x 3 67.5kg (148lb) x 2 70kg (154lb) x 5 70kg (154lb) x 5 70kg (154lb) x 5 These felt almost easy. Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 25kg (55lb) x 5 27.5kg (61lb) x 5 27.5kg (61lb) x 5 27.5kg (61lb) x 5 Feel like I can hit 30kg next time for sure. Bent over row 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 3 45kg (99lb) x 2 47.5kg (105lb) x 5 47.5kg (105lb) x 5 47.5kg (105lb) x 5 Dropped back down to focus on form, much better this time. Wasn't feeling upto it this morning, started to come up with dumb excuses to stay at home. But then I was like go loving lift you lazy poo poo and went and now I feel great. Also upping my calories to around 1700 a day seems to be helping with the lifts.
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| # ? Dec 19, 2012 16:26 |
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TheJanitor posted:But then I was like go loving lift you lazy poo poo and went and now I feel great. You sir, are winning!
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| # ? Dec 19, 2012 20:24 |
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TheJanitor posted:Wasn't feeling upto it this morning, started to come up with dumb excuses to stay at home. But then I was like go loving lift you lazy poo poo and went and now I feel great. Also upping my calories to around 1700 a day seems to be helping with the lifts. Awesome on both counts, good job!
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| # ? Dec 19, 2012 23:00 |
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C25K - Week 3 / Workout 1 Felt easier than the week 2 runs, but it looks like the next C25k week more than makes up for it. loco88 posted:Awesome on both counts, good job! primordia posted:You sir, are winning! Thanks , the fear of having to come here and post "I was lazy and poo poo today" is a super big motivation.
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| # ? Dec 20, 2012 15:39 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 50kg (110lb) x 5 65kg (143lb) x 3 70kg (154lb) x 2 75kg (165lb) x 5 (woops wrong weights) 72.5kg (165lb) x 5 72.5kg (165lb) x 5 Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 45kg (99lb) x 3 50kg (110lb) x 2 52.5kg (116lb) x 4 52.5kg (116lb) x 3 52.5kg (116lb) x 2 Form feels off, will upload check next week. Deadlift 60kg (132lb) x 5 60kg (132lb) x 5 70kg (154lb) x 5 75kg (165lb) x 3 77.5kg (171lb) x 2 80kg (176lb) x 5 Usually after DLing I cycle super slow on the way back with jelly for legs. But today something just clicked and I powered up all the hills I usually walk up, felt p good. A few months ago 10 minutes on a strider would destroy me, getting fitter is awesome .
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| # ? Dec 21, 2012 20:37 |
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TheJanitor posted:Usually after DLing I cycle super slow on the way back with jelly for legs. But today something just clicked and I powered up all the hills I usually walk up, felt p good. A few months ago 10 minutes on a strider would destroy me, getting fitter is awesome YESSSSSSSSSS! 
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| # ? Dec 21, 2012 20:50 |
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SS - Day A Squat 20kg (44lb) x 5 20kg (44lb) x 5 50kg (110lb) x 5 65kg (143lb) x 3 70kg (154lb) x 2 75kg (165lb) x 5 75kg (165lb) x 5 75kg (165lb) x 5 The last work set felt so easy that I was sure that I missed a rep. But my attempt at recording a form check (all you could see was the top of my head) showed I hit all 5 for sure. Overhead Barbell Press 20kg (44lb) x 5 20kg (44lb) x 5 25kg (55lb) x 3 27.5kg (61lb) x 2 30kg (66lb) x 5 30kg (66lb) x 5 30kg (66lb) x 5 This felt so drat good, finally my OHP is going up! Bent over row 20kg (44lb) x 5 20kg (44lb) x 5 30kg (66lb) x 5 40kg (88lb) x 3 45kg (99lb) x 2 50kg (110lb) x 5 50kg (110lb) x 5 50kg (110lb) x 5 Form still good. Weight 105.9kg (233.5lb) Great day at the gym today! 5 weeks or so left on my toxx, should hit the weight loss goal, hopefully will hit my squat + DL goal, maybe bench but the OHP would be seriously pushing it.
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| # ? Dec 24, 2012 16:49 |
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C25K - Week 3 / Workout 2 Merry Christmas log . Run felt real good, hopefully helping to burn off all this chocolate and turkey!
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| # ? Dec 25, 2012 15:20 |
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C25K - Week 3 / Workout 3 Was a dummy and didn't check if my gym was open today before cycling there. Decided to run again instead and I'll lift thursday and friday.
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| # ? Dec 26, 2012 14:57 |
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| # ? May 18, 2013 15:59 |
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SS - Day B Squat 20kg (44lb) x 5 20kg (44lb) x 5 50kg (110lb) x 5 65kg (143lb) x 3 75kg (165lb) x 2 77.5kg (171lb) x 5 77.5kg (171lb) x 5 77.5kg (171lb) x 5 God I love to squat. Bench Press 20kg (44lb) x 5 20kg (44lb) x 5 40kg (88lb) x 5 45kg (99lb) x 3 50kg (110lb) x 2 52.5kg (116lb) x 5 52.5kg (116lb) x 5 52.5kg (116lb) x 5 Failed on all three worksets last time, feels good pushing them out now. Deadlift 60kg (132lb) x 5 60kg (132lb) x 5 80kg (176lb) x 5 82.5kg (181lb) x 3 85kg (187lb) x 5 15kg away from two plates! Was getting antsy after missing wednesday, happy to get today done. Hope everyone had a great Christmas .
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| # ? Dec 28, 2012 15:22 |
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