|
Backstory The last time I solidly worked out with weights for an extended period of time was ~9 years ago. I was working at Outback Steakhouse and broke, so I had nothing to do but workout, and plentiful cheap meat. I would ride my bike to the gym, run on a treadmill, ride my bike to work, be on my feet for 6-7 hours, ride my bike back to the gym and lift, then ride home. I ate fish and protein shakes. I weighed 170 pounds. I was also 19. Since then I've stayed active, but at certain points gotten fatter (222 was my highest), dieted down using Weight Watchers, but I've never been able to stay below 190 reliably, and I've always been kinda shapeless. My wife finally wanted to start working out regularly since she's hopefully getting pregnant soon, so I talked her into doing Starting Strength with me. We did that for 8 weeks, and now I'm starting up the Cavefish routine. Stats Age: 28 Sex: M Height: 6' 0" Weight: 190 Body Fat: 17.5% Goals My overall desire is to be 180 pounds with about 12-14% body fat. I've been making it to the gym 3-4 times a week for 2 months already, so that habit is locked in, the main thing keeping me from getting there is my eating habits. I don't eat bad, but I'm not eating enough protein and I don't log it. I have ADHD and after my medication wears off in the afternoon I'm gently caress-all useless for anything that involves tracking details. I'm hoping having the incentive of being banned will keep me better on this. My  Weigh 180 pounds by 3/16/12. That's a pound a week from today. I'm going to do this by dancing 1-2 times a week (which I'm already doing), doing the Cavefish routine 4x a week and logging my food, shooting for the targets from the General thread, i.e. 1g/lb of protein, 25% of calories from fat. Once I hit the weight goal, it'll switch to sustaining that weight and increasing my lifts. Pics    Today's Workout Leg Extensions - 50x15 - 50x15 - 50x15 - 50x15 Squat - 110x10 - 110x10 - 110x10 - 110x10 Leg Press - 190x12 - 190x12 - 190x12 Leg Curl - 80x12 - 80x12 - 80x12 - 80x12 Walking Lunges - 40x10 - 40x10 Calf Raises - 130x15 - 130x15 (USER WAS BANNED FOR THIS POST)
|
| # ? Jan 5, 2013 20:50 |
|
|
|
| # ? May 21, 2013 07:20 |
|
|
Today's Food 2215 calories. 186p/230c/64f Danced for 2.5 hours in addition to weights, so even though I went 300 over I feel pretty good.
|
| # ? Jan 6, 2013 05:19 |
|
|
Today's Workout Bench Press - 75x12 - 75x12 - 75x9 Bodyweight Dips - 1 and 7 Negatives - 8 Negatives Flys - 17.5x15 - 17.5x15 - 17.5x12 Incline Dumbbell Bench Press - 22.5x12 - 22.5x10 - 22.5x10 - 22.5x10 I finally bought Starting Strength and read through most of it last night, focusing on the Bench Press since that's what I was doing today. This helped immensely. I fixed my gaze, my grip, my foot placement, my back and my breath today and the difference was incredible. I've been struggling through making gains each week and today I was able to just put 10 more pounds on the bar and bust through the sets. Can't wait for next Saturday to see what better technique does for my squats.
|
| # ? Jan 6, 2013 20:58 |
|
|
Having gone back to work (winter break ended) I find the diet is harder. I've had a protein shake in the fridge at work for three days that I keep forgetting to drink. Still getting to the gym, but we don't have as much time for cooking. Getting some stuff prepped as I'm posting actually. I've been eating 2200 calories every day so far, totally by accident. I'm shooting for 1900, so I'm 300 over each day, and the exercise and overall activity is making up for it, but I'm supposed to shoot for 1900 even with exercise, and I'm just not hitting it. But most of the overages is coming from stupid snacking on the random stuff people brought to the staff lounge, which will be gone soon, so hopefully that will help. Last night's workout: Pull Ups - 4 - 3 - 2 - 2 Barbell Row - 85x12 - 85x8 - 85x7 - 85x5 Lat Pulldowns - 100x10 - 100x10 - 100x9 Cable Row - 80x10 - 80x9 - 80x10 Lat Pulldown behind the neck - 70x10 - 70x10
|
| # ? Jan 9, 2013 23:50 |
|
|
I've lost a pound so far. Still been going to the gym. I'll put up my last few workouts tomorrow, but checking in here to keep the habit going.
|
| # ? Jan 13, 2013 01:24 |
|
|
Lost another pound: 188! All the snacks went away at work after the first week, which helped a lot. I've only missed one gym session this month so far, which is awesome. Still struggling to get to 1g/lb of protein every day, but I'm usually getting within 20 grams, and I'm prioritizing calorie count over protein right now, so I'm satisfied. Body composition is already looking better. I've also switched the Cavefish up a bit so that I'm doing the compound lifts first in Starting Strength style so I can keep pushing up my overall numbers and build strength, and then doing all the accessory work according to the original routine. Starting to hit maximums on some of the accessory lifts that I'm having difficulty pushing past, which I guess is expected when I'm eating on a deficit. I'm struggling to put 1 more rep on some of them. But I'm not gonna worry about it until I'm 180 as long as I'm at least maintaining or going up.
|
| # ? Jan 21, 2013 16:26 |
|
|
Went to a conference last week, and at the same time our grocery budget ran out so we were eating pasta, beans and rice for a week, both of which contributed to totally killing my diet and exercise routines. Still lost a pound, and got down to 187, but more likely because I was eating a lot less. Getting back to the gym today and I got paid, so getting back into the groove.
|
| # ? Feb 3, 2013 18:09 |
|
|
|
| # ? May 21, 2013 07:20 |
|
|
...aaaand then I got the flu, and haven't been to the gym in like two weeks, and I can feel it. I've also been eating a lot less than even my goals and my weight has pretty much stayed the same. I'm starting to believe that my body just wants to weigh in the mid-to-high 180's, as its a plateau I've never been able to bust for a decent amount of time. Obviously that's due to how I eat and work out, and I could, but around this point dieting below it just makes me miserable. I'm starting to think I should be reversing my goals, and instead of trying to see my abs, I should be trying to boost strength and just embracing my body signals.
|
| # ? Feb 13, 2013 00:34 |
|
