"I guess I'll do one of these" Training log

[Mr. Evolved]

Alright, so on my 21st birthday, February the 5th, I weighed 415 lbs. Sure, I'm 6'6", but I still decided that that was unacceptable. I sat around for a few weeks being depressed about it, then on February 26th I decided to actually do something about it. I've gone through a bunch of different diets and exercise plans, and they all have worked pretty good and now I have an actual routine. Since then I have lost 40 pounds (as of a week ago, I need to go weigh again), and my body fat percentage has dropped from 40% to 31%. My current regiment is as follows.

Supplements taking:
Green Tea extract 2x a day
GNC Mega Men Vitamins in the morning
800 mg extra strength fish oil 2x a day
1000 mg Flaxseed oil 2x a day
Fiber 2x a day

Current Diet (seems to change weekly though):
Large skinless chicken breast, muscle milk, and a cup of green tea for breakfast.
Medium sized chicken breast, some cheese sauce, and a cup of green tea for lunch.
Small chicken breast, some cheese sauce, and a cup of green tea for dinner.
If I get hungry in between I eat multi grain rice cake chips.

Current workout:
Run for 20 minutes 2x a day (As of yesterday I have started wearing a weighted vest (50 lbs) during my runs).
Sauna for 40 minutes once a day.
Do 4 sets of 25 on free weights for each major muscle group in my upper body (just maintenance and leaning, not bulking)

My goals are as follows:
#1: No matter how much I have to do, eliminate my manboobs for good.
#2: Get down below 300 pounds (unless my muscle bulk requires me to weigh more [my current lean mass weight is 251 lbs or something like that])
#3: Get down to at least 15% body fat
#4: Profit (get in good enough shape to start wrestling again)

So, any advice? What I'm doing seems to be working pretty well, as I think 40 pounds in a month is pretty good progress. Also, at what point should I start building muscle? Is it a specific weight, or a specific body fat percentage? Beneath this part of this post I shall fill in my workouts daily starting tomorrow.

Monday:
-All meals were the same as stated today.
-Morning (in order): 2 sets of fifteen reps (arms, pecs, delts, dorsi, and trapezius), Ran for 20 minutes (with weighted vest), Sauna'd for 30 minutes, 50 jumping jacks (with weighted vest), 55 crunches, 30 left oblique crunches, 30 right oblique crunches, 55 leg lifts
-Evening (in order): Ran for 20 minutes (with weighted vest), Sauna'd for 30 minutes, 20 crunches, 20 left oblique crunches, 20 right oblique crunches, 20 leg lifts, 3 sets of fifteen reps on same muscles as morning
[Starting tomorrow I think I'm gonna just run once for 30 minutes instead of twice for 20 (from advice on here). My muscles aren't sore at all from the day's workout and I'm not super tired, so I don't think muscle training and saunaing twice hurt me too badly (I normally only do it once)]

Tuesday-Saturday:
All meals and workouts were exactly the same all week, except on Thursday I swam 32 laps in addition to the other workouts.

Sunday:
-Today I did a stress test on myself to see how long and how far I could run.I ran over 6 miles in about 1 hour 27 minutes before I could go on no further.
-55 crunches, 30 left oblique crunches, 30 right oblique crunches, 55 leg lifts
-Sauna for 30 minutes

[newddewd]

Running twice a day can harm more then do good.

I aslo recommend you try lifting weights before doing cardio. Begin a 4/5 day split depending on how your schedual is, and go from there. Stay between 8-15 rep range and you will see the transformation.

I think if you keep loosing all that fat and don't fill out at the same time, you'll end up with extreme excess skin, which a bad eyesoar.

Don't forget to measure your meals, and keep below a certain caloric level.

At ~380lbs, you should still be engesting about 2500 calories, to be on a the safe side. Losing weight is a long and fustration journey. But time is all you have.

Keep up the good work, 40lbs is an awesome accomplishment.

[rabidmoose171]

Originally Posted by newddewd

Running twice a day can harm more then do good.

I aslo recommend you try lifting weights before doing cardio. Begin a 4/5 day split depending on how your schedual is, and go from there. Stay between 8-15 rep range and you will see the transformation.

I think if you keep loosing all that fat and don't fill out at the same time, you'll end up with extreme excess skin, which a bad eyesoar.

Don't forget to measure your meals, and keep below a certain caloric level.

At ~380lbs, you should still be engesting about 2500 calories, to be on a the safe side. Losing weight is a long and fustration journey. But time is all you have.

Keep up the good work, 40lbs is an awesome accomplishment.

If you want to lift weights to drop some pounds and also tone up just lift lower weights with higher reps, do like 25-20 reps.

[Mr. Evolved]

Originally Posted by newddewd

Running twice a day can harm more then do good.

I aslo recommend you try lifting weights before doing cardio. Begin a 4/5 day split depending on how your schedual is, and go from there. Stay between 8-15 rep range and you will see the transformation.

I think if you keep loosing all that fat and don't fill out at the same time, you'll end up with extreme excess skin, which a bad eyesoar.

Don't forget to measure your meals, and keep below a certain caloric level.

At ~380lbs, you should still be engesting about 2500 calories, to be on a the safe side. Losing weight is a long and fustration journey. But time is all you have.

Keep up the good work, 40lbs is an awesome accomplishment.

Yes, excess skin is a concern. Thanks for the advice, I will up my weight training a bit. I suppose I should up my calorie intake too. Right now I hover in the 1000-1500 calorie range. If I should be taking in 2500 calories, no wonder I've lost so much weight so fast, lol.

Also, how can running two times a day do more harm than good?

[rabidmoose171]

Originally Posted by Mr. Evolved

Yes, excess skin is a concern. Thanks for the advice, I will up my weight training a bit. I suppose I should up my calorie intake too. Right now I hover in the 1000-1500 calorie range. If I should be taking in 2500 calories, no wonder I've lost so much weight so fast, lol.

Also, how can running two times a day do more harm than good?

Shin splints and that other fun stuff.

You can do it, just be careful about it, because if you get shin splints you'll be out of commission for at least a few weeks.

[MotoXRider31]

Running two times a day isn't bad if you've been running for some time. If you've been doing it for the past month, you're probably ok continuing it. Most of the time, it just comes as a shock to people who haven't been running at all to just start running 40 minutes/day.

If you make sure your shoes are in good shape and you buy new ones when they start to wear, then you shouldn't worry too much about injury due to running. Generally, it's good practice to replace running shoes every 500 miles or so.

[newddewd]

20-25 reps is a little excess in my opinion. I wouldn't stop the high intensity weight training. Why not pump your muscles as hard as you can.

Also, running twice a day can cause over-exaustion of the muscles, which happeneds often in begginers.

just my 2cents.

[Mr. Evolved]

Originally Posted by newddewd

20-25 reps is a little excess in my opinion. I wouldn't stop the high intensity weight training. Why not pump your muscles as hard as you can.

Also, running twice a day can cause over-exaustion of the muscles, which happeneds often in begginers.

just my 2cents.

My only concern with high intensity weight training is that it wears me out, and when I work out first thing in the morning (which is rare, but happens) I don't want to be exhausted for the rest of the day. Plus I don't intake enough calories at the moment to build muscle, so I don't know what good it would do other than to function solely as an anaerobic exercise.

[newddewd]

Originally Posted by Mr. Evolved

My only concern with high intensity weight training is that it wears me out, and when I work out first thing in the morning (which is rare, but happens) I don't want to be exhausted for the rest of the day. Plus I don't intake enough calories at the moment to build muscle, so I don't know what good it would do other than to function solely as an anaerobic exercise.

1 step at a time.

Lifting weights will help fasten your metabolic rate.

[Mr. Evolved]

New week, same workouts. At the beginning of last week I weighed 364, and at the moment I weigh 355. 9 pounds this week, not bad I guess. Here are pictures of my progress so far.

Here is me before I started.


Here is me as of Thursday.


Not too shabby. I changed up my routine a little today and threw in a little weight training.

Monday:
-Diet stayed the same as before
-55 crunches, 30 left oblique crunches, 30 right oblique crunches, 55 leg lifts
-Ran for 35 minutes (w/ vest)
-30 minutes sauna
-40 full count jumping jacks (w/ vest)
-25 half jumping jacks
-60 pushups
-Bench Press: 4 sets of 10 @ 170 lbs
-Curling (one bar, both arms): 4 sets of ten @ 80 lbs
-Machine Lateral pulldowns: 4 sets of 10 @ 120 lbs
-Forearm press: 4 sets of 10 @ 100 lbs
-Shoulder Press: 4 sets of 10 @ 150 lbs

Tuesday:
-40 full count jumping jacks (w/ vest)
-30 half jumping jacks (w/ vest)
-55 crunches, 30 left oblique crunches, 30 right oblique crunches, 55 leg lifts
-Walked briskly for 25 minutes (w/ vest)
-Ran immediately afterwards for 35 minutes (w/ vest)
-20 minutes sauna (as per combat_potato's advice)
-Walked briskly another 20 minutes (w/ vest)
-Was still sore from previous muscle workout, so I didn't work my upper body, and my lower body is constantly worked by wearing the weighted vest and doing a lot of my walking and running up hill.

Wednesday-Saturday:
Same workout as Tuesday. I don't think I consume enough calories to build muscle, and though muscle training will give my metabolism a boost, it'll also make me lose more muscle mass as I gain weight (if I read correctly somewhere at some time).

Sunday:
The track I normally run at was closed for easter, so I went for 8 miles around the block I live across from in 1 hour and 35 minutes, using a combination of running, jogging, and walking. (My stamina was decreased by actually having to deal with the elements as it was about 35 degress for the whole time I was out)

[newddewd]

Yeah you're deffinatly a tank.

Good progress!

[combat_potato]

Hit the sauna after a workout for no longer than 20 minutes. New research suggests the heat from saunas could produce greater quantities of HSPs (Heat Shock Proteins) which show a great ability to build muscle. Neat huh?

[rabidmoose171]

Originally Posted by combat_potato

Hit the sauna after a workout for no longer than 20 minutes. New research suggests the heat from saunas could produce greater quantities of HSPs (Heat Shock Proteins) which show a great ability to build muscle. Neat huh?

Yes!

Thats awesome. I've just recently started hitting the sauna and the steam room after working out.

The steam room is awesome because there is Eucalyptus(I spelled it right on my first try )leaves or something in it and it clears your lungs out.


Mr. Evolved, you look great man, you are making awesome progress.

[Mattl54o]

where the hell can I find a sauna, my gym doenst have one its quite gay if you ask me

[Mr. Evolved]

Originally Posted by Mattl54o

where the hell can I find a sauna, my gym doenst have one its quite gay if you ask me

Normally places that have pools (like for laps, not for leisure) will have saunas.