Post: Maddenking's Weight Loss Adventure!
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02-07-2011, 04:42 PM
#1
maddenking1234
King of Madden
Introduction
Hello everyone, most of you know who I am and know about my weight.... well now that's all about to change! I have signed up at 24 Hour Fitness in the past weeks and have been getting used to working out, now I am ready to track my progress and you all can come along. There have been a lot of jokes made at my expense and as much as I have enjoyed laughing along, I realize there needs to be some serious change for me.
The reason I am making this thread is to track my progress in a fun and easy way, also it would be nice to have feedback on how I am doing ad how I can improve. The way this thread will work is that I will update the progress tab daily saying what I did in the gym that day and what my weight was after the workout session, I will most likely throw some additional info in about what I had for breakfast and any other exercise I got outside of the gym. On top of all that I will post pictures of me weekly for you all to see me losing the weight, since this thread is being made on a Monday I will post a Picture every Monday.
That is just about all I can think of for now, but if anyone has any suggestions on how I can improve the info or provide more it please feel free to post below. Also if anyone wants to workout along with me then I would be more than happy to make another page to track your progress as well. Anyway keep checking back to this page for new information or news, well that's all for now.
BYE!
Update 2/24/11
I have created a group for all of the people who would like to show that they were with me from the beginning, if you wish to join the group I will post it below this update. Also as of now there really isn't much in there but I am getting an icon made and I am thinking up idea's that the group can participate in!
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[multipage= Daily Progress - February]
Daily Progress - February
Day 1 - 2/7/2011: Getting Started!
Weight: 385 pounds (8 pounds lost since first joining)
Today's Workout: 1 hour of intense Basketball, 3 sets of 30 reps on Seated Ab Machine, 1 rep of 30 for left, right, and middle abs on Ab Coaster. Also 10 minutes on Treadmill at speeds from 3.0 to 3.5 and finally 5 minutes on bike Recumbent Bike at speeds from 90 -100 rpm.
Side-note: Ate a half bowl of fruit salad for breakfast and walked home 1/4 mile.
Picture: You must login or register to view this content.
Day 2 - 2/8/11: Long Morning!
Weight: 379 (before I replenish myself with water)
Today's Workout:
Upper body:
I did 1 set of 10 and 2 sets of 5 on these workouts, using 15 pound dumbbells on 5 different workouts. I can't remember the exact name of what I was doing but it involved triceps, biceps, shoulders, and triceps.
I did 2 sets of 5 bench pressing 135, 1 set of 10 at 115, and 1 set of 3 at 135.
5 sets of 20 on abdominal region
Lower body:
Calf extension - 1 set of 10 at 180 pounds, 1 set of 5 at 270, and 1 set of 5 at 340.
Leg press - 1 set of 10 at 180 pounds, 1 set of 5 at 270, and 1 set of 5 at 340 .
Cardio:
30 minutes of intense basketball
5 minutes of cycling at an average of 100 rpm
2.3 mile walk
Additional:
10 minutes in sauna
5 minutes in steam room
Side-note: McDonalds actually has healthy breakfast options, oatmeal yum
Day 3 - 2/9/11: No need to rush!
Weight: 379 (before sauna)
Today's Workout:
Upper Body:
5 sets of 25 (200) on ab machine.
Lower Body:
N/A
Cardio:
1 & 1/2 of intense basketball
Additional:
10 minutes in sauna
10 minutes in jacuzzi
Side-note: I have just about perfected my 3-point shot!
Day 4 - 2/10/11: Sore arms!
Weight: 379... again lol
Today's Workout:
Upper body:
Today we focused mainly on doing burnouts, other than that I did 15 reps at 135 and maxed out at 155 on Bench press. Burnouts are a lot of reps using less weight.
Also as always ab workout, 4 sets of 25 reps.
Lower body:
N/A
Cardio:
1 1/2 of intense basketball and 30 minutes of low intensity shooting, also did up and backs full court twice.
Additional:
N/A
Side-note: My endurance seems to be improving.
Day 5 - 2/11/11: Can't hit a shot to save my life!
Weight: 380 (woops)
Today's Workout:
Upper body:
4 sets of 25 ab workouts.
Lower body:
A lot of running if that counts lol.
Cardio:
1 hour of very intensive basketball, and couldn't drain even one bucket /facepalm
Additional:
N/A
Side-note: So exhausted from working out today, decided to call in sick to work. lol
Day 6 - 2/12/11: Break day!
No workout today, i would have no problem doing it but my friend refuses to go on weekends.
Side-note: I was standing on my feet all day at work if it matters lol.
Day 7 - 2/13/11: No ride!
I was unable to go to the gym, but I did end up walking a total of 5-6 miles.
Day 8 - 2/14/11: 4 hour gym session!
Upper body:
I did workouts on my biceps, triceps, chest, shoulders, and back today. I would post all the exact information but it would take to much of the page.
Lower body:
N/A specific
Cardio:
1/2 of shoot around, 1 1/2 of intensive basketball and drills.
Additional:
N/A
Side-note: I saw sportscenter repeat 4 times his morning lol
Day 9 - 2/15/11: No ride!!!
Yet again I was stuck with no ride to the gym, sorry guys I'll try to go tomorrow.
Day 10 - 2/16/11: Leg's are burning!
Upper body:
3 sets of 10 reps at set weights of 6,7, and 8 (how they label it on the machine).
Lower body:
More basketball
Cardio:
2 hours of intense basketball
Additional:
N/A
Side-note: Has anyone had the urge to take a dump in the middle of a full-court basketball game? It isn't fun lol.
Day 11 - 2/17/11: Can't drain a 3!
Today's workout:
Today it was all cardio 2 hours of basketball (very intensive) and I just could not drain a 3 to win the game, I am really pissed at that fact.
Side-note: I was draining them after the game like crazy! FML
Day 12 - 2/18/11: Emergency!
Today's workout:
We did do basketball for about an hour (medium intensity), but my friend had an emergency so I had to go.
Side-note: I did walk 1/4 of a mile home though
Day 13 - 2/19/11: Work!
Nothing but work all day today, boo!
Side-note: Made me some money!
Day 14 - 2/20/11: Ghetto ass rim!
I played basketball for about an hour today but nothing to intense.
Side-note: I bought a basketball and have a crappy hoop with a broken backboard, but it is something...
Day 15 - 2/21/11:Too much basketball!
Yet another day with all basketball, I did basically 3 hours of actual heavy game play and 30 minutes of collective shoot around. It's not that I have stopped other workouts, I just have been a little busy as of late. That is why I have been updated the this thread a day late, but I am getting better at managing my time.
Side-note: Happy President's day!
Day 16 - 2/22/11: So tired!
I was only able to work in an hour of basketball
Side-note: I wasn't able to wake up and go to the gym this morning, 2 hours of sleep just isn't enough sometimes...
Day 17 - 2/23/11: Excuses, excuses!
Sorry guys I know it's getting old but I had work today and could only squeeze in some low intensity shoot around, but I made my friend promise to make me go to the gym tomorrow.
Side-note: I gave him permission to beat the shit out of me if I don't get up and go!
Day 18 - 2/24/11: Ok I lied!
I wasn't able to make it to the gym today, friend bailed on me... again. I did do an hour of intense basketball though, hopefully that's makes up for it.
Side-note: I finally have some real competition while playing basketball (my brother).
Day 19 - 2/25/11: Gym at last!
Today I made it to the gym and stuck strictly to cario. I played basketball for 2 hours and did a few small exercises in the abdominal area.
Side-note: The water bottle I left at the gym on Monday was in the same (open) locker that I left it in
Day 20 - 2/26/11: Dead on the court!
Today it was all basketball again, the only difference we played for 3 hours, very intense. I ended up playing in a 5-on-5 game, with people you are what I consider monsters!
Side-note: Full court games suck for big men like me lol.
Day 21 - 2/27/11: Money!
Sorry guys no gym today, lots of work and annoyance.
Side-note: I hate cash register!
Day 22 - 2/28/11: Day off!
I took today off, decided to sleep in and get ready for work.
Side-note: It really paid off
[multipage= Daily Progress March]
Daily Progress - March
Day 23 - 3/1/11: Shoot-around!
I woke up feeling dizzy and disorientated this morning so I decided it would be best to stay home and exercise at my small bball court, I actually ended up getting that same feeling while doing a little shoot-around with my friend later that day.
Side-note: I was hittin some mean trick shots lol
Day 24 - 3/2/11: Ankle hurting!
Today I played 2 hours worth of very high intensity games, I ended up feeling a sharp pain in my left ankle after my legs cooled down. It was nothing major just a slight limp ensued from it.
Side-note: I am getting better at making shots in 5-on-5 games, had 4 points today
Day 25 - 3/3/11: Happy Birthday to me!
Today I played an hours worth of medium intensity games, after all it is my bday.
Side-note: I'm gonna have to burn off tonight's dinner tomorrow. lol
Day 26 - 3/4/11: Game day!
Today we did some heavy duty basketball, i drained 5 points and got like 4 assists. I was almost unstoppable today and I that my legs and ankles will be feeling it tomorrow.
Side-note: My team pulled off a comeback win! W00T!
Day 27 - 3/5/11: Rainy day!
Did a little shooting today, it was raining on my home court so it was nothing intense.
Side-note:dirty basketballs ****ing suck!!!!!!!!!
Day 30 - 3/6/11: Bored!
Rainy today too, so i just played cod all day lol.
Side-note: also played some smash bros with my friend, NG4 ftw!
Day 31 - 3/7/11: Grrrrr!
My friend ended up ditching me so when i woke up I had to go straight to work!
Side-note: I hate when i end up sleeping all day!
Day 32 - 3/8/11: I go hard in the paint!
Weight: 378
Today we play and hours worth of very intense basketball, lots of sweat ensued
Side-note: I was draining shots left and right!
Day 33 - 3/9/11: Light day!
Today I played about 45 minutes of very intense full court basketball, since I have work today I didn't want to be collapsing on the job considering I have a new manager that I have to establish myself with today.
Side-note: I absolutely sucked while shooting, I went 0-7 and 0-4 from 3 point range. I was told I have a beautiful set up just need to execute better, best believe I'll be working hard at it! H.A.M!
Day 34 - 3/10/11: Abs!
Today I played an hour worth of medium intensity basketball and did 4 sets of 25 reps on 2 different ab machines, for those bad at math 200
Side-note: I brought to my friends attention that he is paying 35 dollars a month to play basketball, surely his dumbass will begin working out for real.
Day 35 - 3/11/11: Different gym!
Today I did 30 minutes on the treadmill, 4 sets of 25 sit ups (assisted) and 1 set of 10 (assisted). I also did a few arm workouts and and few shoulder workouts.
Side-note: I went to a different 24 hour fitness today, and I have to say I prefer my normal one. The locker room reminded me of some sort of horror movie and they had a smoothie king in it (SMDH!).
Day 36 - 3/12/11: Come on!
I didn't go to the gym today but my job had me doing some heavy lifted lots of stretching to do the heavy lifting, idk if anyone has done ab workouts and then had to stretch for heavy items but it sure as hell wasn't fun. lol
Side-note: I actually prefer that stuff over cashier, but just the wrong day to have me doing it lol.
Day 37 - 3/13/11:
Side-note:
[multipage=*NEW* Progress July]
Hey guys I just decided to update my progress after a year+ because it was suggested by people in the shoutbox and hell I won't be hear to see the hate comments so why not lol. Anyway I have been signed up and going to the gym since April and thus far have managed to lose 50 pounds from where I was, I have been doing 15 or 1 mile on the treadmill (whichever takes longer) as a warm-up and then doing my respective workouts whether it be lower or upper body that day. While I could have lost a lot more weight my progress was derailed by an ulcer in my stomach that put me in the hospital for a week and out of the gym for almost a month, as far as the ulcer goes I had lost 25% of my blood and collapsed then went to the hospital and it was patched up and eventually began healing after a procedure through my groin to stop blood flow to a certain area of my stomach. Other than that whole situation I have just been living my life, I recently got a car and have been going out more along with my work finally giving me some hours and will be enrolling in a college soon. So that is basically all that has happened since I've been gone and while I won't be updating this daily, weekly, or even monthly I will stop by latr on in the year and drop a picture so you guys can see my progress for yourselves. Anyway I'll be heading of the site so if your reading this as of 7/18 I'll hangin out in the shoutbox so come say hi.
Peace,
Madden (Matt)
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02-10-2011, 02:01 PM
#74
maddenking1234
King of Madden
Originally posted by xDMO
Lol dude your diet is terrible. A half of a fruit bowl is pure sugar and carbs. Oatmeal has milk which is really bad. You should only eat 4 oz of food per meal so like 1 piece of grilled chicken and a piece of cheese with some brocoli. No bread is allowed. Also the only excersixe you need is cardio.
You have no idea what my diet is, I've posted 2 meals I've had in the past 5 days......
02-10-2011, 03:23 PM
#76
Jake9
Site is wonderful
Originally posted by maddenking1234
Introduction
Hello everyone, most of you know who I am and know about my weight.... well now that's all about to change! I have signed up at 24 Hour Fitness in the past weeks and have been getting used to working out, now I am ready to track my progress and you all can come along. There have been a lot of jokes made at my expense and as much as I have enjoyed laughing along, I realize there needs to be some serious change for me.
The reason I am making this thread is to track my progress in a fun and easy way, also it would be nice to have feedback on how I am doing ad how I can improve. The way this thread will work is that I will update the progress tab daily saying what I did in the gym that day and what my weight was after the workout session, I will most likely throw some additional info in about what I had for breakfast and any other exercise I got outside of the gym. On top of all that I will post pictures of me weekly for you all to see me losing the weight, since this thread is being made on a Monday I will post a Picture every Monday.
That is just about all I can think of for now, but if anyone has any suggestions on how I can improve the info or provide more it please feel free to post below. Also if anyone wants to workout along with me then I would be more than happy to make another page to track your progress as well. Anyway keep checking back to this page for new information or news, well that's all for now.
BYE!
[multipage= Daily Progress - February]
Daily Progress - February
Day 1 - 2/7/2011: Getting Started!
Weight: 385 pounds (8 pounds lost since first joining)
Today's Workout: 1 hour of intense Basketball, 3 sets of 30 reps on Seated Ab Machine, 1 rep of 30 for left, right, and middle abs on Ab Coaster. Also 10 minutes on Treadmill at speeds from 3.0 to 3.5 and finally 5 minutes on bike Recumbent Bike at speeds from 90 -100 rpm.
Side-note: Ate a half bowl of fruit salad for breakfast and walked home 1/4 mile.
Picture: You must login or register to view this content.
Day 2 - 2/8/11: Long Morning!
Weight: 379 (before I replenish myself with water)
Today's Workout:
Upper body:
I did 1 set of 10 and 2 sets of 5 on these workouts, using 15 pound dumbbells on 5 different workouts. I can't remember the exact name of what I was doing but it involved triceps, biceps, shoulders, and triceps.
I did 2 sets of 5 bench pressing 135, 1 set of 10 at 115, and 1 set of 3 at 135.
5 sets of 20 on abdominal region
Lower body:
Calf extension - 1 set of 10 at 180 pounds, 1 set of 5 at 270, and 1 set of 5 at 340.
Leg press - 1 set of 10 at 180 pounds, 1 set of 5 at 270, and 1 set of 5 at 340 .
Cardio:
30 minutes of intense basketball
5 minutes of cycling at an average of 100 rpm
2.3 mile walk
Additional:
10 minutes in sauna
5 minutes in steam room
Side-note: McDonalds actually has healthy breakfast options, oatmeal yum
Day 3 - 2/9/11: No need to rush!
Weight: 379 (before sauna)
Today's Workout:
Upper Body:
5 sets of 25 (200) on ab machine.
Lower Body:
N/A
Cardio:
1 & 1/2 of intense basketball
Additional:
10 minutes in sauna
10 minutes in jacuzzi
Side-note: I have just about perfected my 3-point shot!
I wish you luck, I hope you reach your goal. everyone here is supporting :y:
02-11-2011, 12:59 PM
#78
maddenking1234
King of Madden
Originally posted by GinoBeatz
measure your weight once a week because for first couple days u wont see a change and ull get DEPRESSED PLUS IM JOIN U ON THIS
Ya I know I just wanted to do it for the first week, I'm going start doing it weekly with the pics. Also that great, if you want to track with me just pm all your info and then pm everyday you workout with what you did.
02-11-2011, 09:21 PM
#79
DiJiTaLGoDz
Former Staff
02-13-2011, 07:09 PM
#80
DEREKTROTTER
You're Goddamn Right
a diet i suggest, a very hard one to keep to but if you really want this then make it happen:
I recommended a friend to try this, he gave up after 6 weeks - but in that time he lost 33lb.
I recommended a friend to try this, he gave up after 6 weeks - but in that time he lost 33lb.
Originally posted by another user
// Jimmy's 10 Week Lean 'n Mean Program //
**Disclaimer: From this moment on you will hate me for putting you through this--but in the end, you'll probably love me.
Part I: Foundation
First thing I tell everyone that asks me for advice is: set yourself a routine. Routine builds discipline, which you will need to make it through the next 10 weeks. Start by writing down every single thing you eat for a week. Also write down your schedule for the week. Find out exactly what you have to do, so you can plan your meals around it. Once you have your day planned, your meals planned, factor in your workouts. By now you should have your days/weeks completely planned out, meals, and workouts included--this is the foundation to building your body into a fortress.
Part II: Framework
Once you've got a foundation you need to build up the framework. The workouts are important here. There is no sense bulking if you do not maintain the strength gains (and the lean mass) that you accrued over the bulking phase. That being said, if you're going to lean out--there's no sense doing so unless you intend to actually trim down. This is not a beginner's program.
What I did in terms of workouts:
*two-a-days a couple days a week. EX: On arms day; cardio in the morning then arms at night. Cardio after my sessions on the iron.
*Bear in mind, keeping that heart rate around 65% is the best for fat burning. You aren't looking to build endurance and run a marathon here, just melt fat.
*On big muscle-group days (chest/legs) I would do my workout, then cardio after--no two-a-day.
*If you favor splits (chest/tri, back/bi) etc that is fine--you need to listen to your body, and train to your max without exceeding your limits.
An example of my week in the gym:
Mon: afternoon chest + cardio
Tues: morning cardio, afternoon arms workout
Weds: afternoon back workout + cardio
Thurs: off or simply cardio
Fri: morning cardio, afternoon chest + cardio
Sat: afternoon legs + cardio
Sun: off
That was the basis of my routine. I actually overtrained a bit until I found the groove of what my body could handle, and it was actually a lot more than I expected. I was hitting about 8 sets per exercise and about 6-10 exercises per body part.
The actual workouts I did would vary quite a bit, I was pulling a lot of workouts from FLEX magazine (you know, those workouts that they claim the pro's use...but everyone knows it's just a filler page). Just because I could train insanely hard and not quite overtrain. Sure, at first I went overboard and had to fine tune it--but that's all part of "listen to your body".
Part III: The Interior (diet)
In terms of diet. I cannot promise you the same results I had, but I *can* promise you results; if, and only if, you stick directly to the plan! Seriously. I lost 15 lbs in the first three weeks of this diet, then the gains were only minor increments from there out. I noticed the # on the scale, and the look the mirror were not directly related. I cut those few 15 lbs so easily that I expected to be seeing crazy results--but the truth is: it doesn't work that way. You will start to see the gains after you lose what I call the "easy weight". That being the excess you picked up bulking. Once that is gone, you will lose weight much slower--but it will be weight that counts a lot more towards the mirror rather than the scale.
So we move on to the outline of the diet...
The 10 week outline (prepare to hate me):
*Start by writing down every single thing you eat. EVERYTHING. This works twofold, because not only will you track your diet--but you will also have that little angel on your right shoulder saying "don't eat it, you'll have to write it!" when the little devil on your left is going "hey, it's just one cookie".
*Drink at least a gallon of water a day
*The key to this diet is using your bodyfat as energy, so whatever is stored in your body--shall be burned off. This will, in turn, make you look leaner--and allow the hard earned muscles you've built to show through. What's the sense in being lean if there's no muscle anyway? lol
*To do this, we immediately shock the system by cutting out "bad" carbs (sugar, and high GI carbs). The first 2 weeks, you will consume 50g or LESS per day of "good" carbs only.
*Weeks 4-6 you will consume 100g or LESS a day of "good" carbs only.
*Weeks 6-10 you will consume 150g or LESS a day of "good" carbs only
*Throughout the entire program you will consumer ZERO dairy. No milk, cream, butter, cheese, etc. (Some people consider eggs to be dairy, but they are 100% OK in this diet).
*No sugar--You should, at this point, be reading every label of everything you eat. No sugar!
*Daily Calories. Rather than aim for a particular number of calories, I would track "fat calories" and keep them to a minimum. Remember, if you're taking fat in--you aren't able to burn stored fat as easily. (The exception here is the medium-chain-triglycerides in Muscle Milk and other proteins).
*Sodium. You guessed it, we're cutting out sodium. The sodium has got to go! I based my sodium intake (sadly) off Sugar Free Redbull. Contains 8%dv. I allowed myself one SF Redbull per day, and if another item had more sodium than 8% I didn't touch it. (weird? yah)
*Starches will be cut for the entire program. White potatoes, corn, peas, etc. Things that would normally be ok, are no longer such!
Ok, so we've hit up the outline yah? Let's talk more specifically of things to avoid. As if you weren't already thinkin "this sucks, I can't eat anything" we will properly drive that notion home now.
Do not eat:
Most fruits! Oranges (sneaky calories), tomatoes, bananas, grapes, etc
Some Sneaky Veggies: carrots, white potatoes, corn, peas, or anything that comes in a jar (sodium bombs!)
Fatty meats (obv here)
Processed/white grains (bread, pasta, rice)
Dairy (milk, cream, butter, cheese)
Avoid beers at all costs (sadly)
High GI carbs
Sugar
*No carbs (even clean ones) after 6pm! No eating after 8pm!
*All protein shakes mixed with water
+++There are things other than the above listed that you should avoid, be sure to use common sense, and to research your foods as you go.+++
Here's the "do" eats!
*chicken (avoid thighs if possible, due to fat) Breast is best! lol
*fish (white fish preferrable--swordfish, cod, etc)
*solid white albacore tuna
*sweet potatoes, cucumbers, broccoli, lettuce, baby spinach, spinach, asparagus, most *greens are fine here (with apple cider vinegar if you like)
*small servings of brown rice (remember to count your carbs)
*whole wheat bread (count the carbs!)
*Irish steelcut oatmeal (count those carbs!)
*Lean cuts of beef are 100% ok
*Protein shakes with water
*Onions, Peppers, Mushrooms, (great side dishes)
***This section can be added to, if you'd like to suit your own needs. I simply wrote what I ate***
So the diet is pretty sparse. There's certainly things on both the good and bad side that I didn't list here--but you can easily google the nutrition facts on any foods if you are curious about anything in particular. If you have advice to add here, please share it with our fellow Brothers of the Iron! Everyone has different tastes, so if we all share advice--it will help others out!
Some tips for cooking clean: garlic, cayenne pepper, crushed red pepper, white and black pepper are all easy ways to safely spice up a meal. Hot peppers, hot sauces, things along the lines of big flavor and low sodium are always great to mix in. Also, Mrs. Dash makes sodium free spices that are good for...well, if you're like me, you'll find plenty of uses for them! lol
You can still enjoy a night out, albeit at the expense of your favorite fried foods. For meats order a chicken breast (no sauces, marinades, etc) or a plain steak or fish. You will want sides, especially after smelling all the delicious food on the neighboring tables (don't look! haha) I recommend sweet potatoes, and something green that fits into the program. For a drink, unsweetened iced tea, or if you're in the mood -- have a gin, vodka, or whiskey (no tonic, no soda, no fruit, no mixers!). Don't over do it here, just one is enough!
Part IV: Live!
Now you've built your fortress, time to go live in it! Pardon the cheesy analogy, just a way of sort of visualizing what we're doing. At this point, you have a plan from the ground up to change your body very rapidly. 10 weeks sounds like a long time, and I'll be honest--it will *feel* like a very long time for the first few weeks you do it. But when it's said and done, you will look back in amazement at the progress you made.
At this point, it's your choice what to do. I recommend maintaining the diet as long as possible, or moving to a more relaxed diet that still keeps the roots of what you've worked on.
One last thing you may need to do: buy pants that fit ;-)
Good luck, and as always:
Bratya po Oruzhiyu
**Disclaimer: From this moment on you will hate me for putting you through this--but in the end, you'll probably love me.
Part I: Foundation
First thing I tell everyone that asks me for advice is: set yourself a routine. Routine builds discipline, which you will need to make it through the next 10 weeks. Start by writing down every single thing you eat for a week. Also write down your schedule for the week. Find out exactly what you have to do, so you can plan your meals around it. Once you have your day planned, your meals planned, factor in your workouts. By now you should have your days/weeks completely planned out, meals, and workouts included--this is the foundation to building your body into a fortress.
Part II: Framework
Once you've got a foundation you need to build up the framework. The workouts are important here. There is no sense bulking if you do not maintain the strength gains (and the lean mass) that you accrued over the bulking phase. That being said, if you're going to lean out--there's no sense doing so unless you intend to actually trim down. This is not a beginner's program.
What I did in terms of workouts:
*two-a-days a couple days a week. EX: On arms day; cardio in the morning then arms at night. Cardio after my sessions on the iron.
*Bear in mind, keeping that heart rate around 65% is the best for fat burning. You aren't looking to build endurance and run a marathon here, just melt fat.
*On big muscle-group days (chest/legs) I would do my workout, then cardio after--no two-a-day.
*If you favor splits (chest/tri, back/bi) etc that is fine--you need to listen to your body, and train to your max without exceeding your limits.
An example of my week in the gym:
Mon: afternoon chest + cardio
Tues: morning cardio, afternoon arms workout
Weds: afternoon back workout + cardio
Thurs: off or simply cardio
Fri: morning cardio, afternoon chest + cardio
Sat: afternoon legs + cardio
Sun: off
That was the basis of my routine. I actually overtrained a bit until I found the groove of what my body could handle, and it was actually a lot more than I expected. I was hitting about 8 sets per exercise and about 6-10 exercises per body part.
The actual workouts I did would vary quite a bit, I was pulling a lot of workouts from FLEX magazine (you know, those workouts that they claim the pro's use...but everyone knows it's just a filler page). Just because I could train insanely hard and not quite overtrain. Sure, at first I went overboard and had to fine tune it--but that's all part of "listen to your body".
Part III: The Interior (diet)
In terms of diet. I cannot promise you the same results I had, but I *can* promise you results; if, and only if, you stick directly to the plan! Seriously. I lost 15 lbs in the first three weeks of this diet, then the gains were only minor increments from there out. I noticed the # on the scale, and the look the mirror were not directly related. I cut those few 15 lbs so easily that I expected to be seeing crazy results--but the truth is: it doesn't work that way. You will start to see the gains after you lose what I call the "easy weight". That being the excess you picked up bulking. Once that is gone, you will lose weight much slower--but it will be weight that counts a lot more towards the mirror rather than the scale.
So we move on to the outline of the diet...
The 10 week outline (prepare to hate me):
*Start by writing down every single thing you eat. EVERYTHING. This works twofold, because not only will you track your diet--but you will also have that little angel on your right shoulder saying "don't eat it, you'll have to write it!" when the little devil on your left is going "hey, it's just one cookie".
*Drink at least a gallon of water a day
*The key to this diet is using your bodyfat as energy, so whatever is stored in your body--shall be burned off. This will, in turn, make you look leaner--and allow the hard earned muscles you've built to show through. What's the sense in being lean if there's no muscle anyway? lol
*To do this, we immediately shock the system by cutting out "bad" carbs (sugar, and high GI carbs). The first 2 weeks, you will consume 50g or LESS per day of "good" carbs only.
*Weeks 4-6 you will consume 100g or LESS a day of "good" carbs only.
*Weeks 6-10 you will consume 150g or LESS a day of "good" carbs only
*Throughout the entire program you will consumer ZERO dairy. No milk, cream, butter, cheese, etc. (Some people consider eggs to be dairy, but they are 100% OK in this diet).
*No sugar--You should, at this point, be reading every label of everything you eat. No sugar!
*Daily Calories. Rather than aim for a particular number of calories, I would track "fat calories" and keep them to a minimum. Remember, if you're taking fat in--you aren't able to burn stored fat as easily. (The exception here is the medium-chain-triglycerides in Muscle Milk and other proteins).
*Sodium. You guessed it, we're cutting out sodium. The sodium has got to go! I based my sodium intake (sadly) off Sugar Free Redbull. Contains 8%dv. I allowed myself one SF Redbull per day, and if another item had more sodium than 8% I didn't touch it. (weird? yah)
*Starches will be cut for the entire program. White potatoes, corn, peas, etc. Things that would normally be ok, are no longer such!
Ok, so we've hit up the outline yah? Let's talk more specifically of things to avoid. As if you weren't already thinkin "this sucks, I can't eat anything" we will properly drive that notion home now.
Do not eat:
Most fruits! Oranges (sneaky calories), tomatoes, bananas, grapes, etc
Some Sneaky Veggies: carrots, white potatoes, corn, peas, or anything that comes in a jar (sodium bombs!)
Fatty meats (obv here)
Processed/white grains (bread, pasta, rice)
Dairy (milk, cream, butter, cheese)
Avoid beers at all costs (sadly)
High GI carbs
Sugar
*No carbs (even clean ones) after 6pm! No eating after 8pm!
*All protein shakes mixed with water
+++There are things other than the above listed that you should avoid, be sure to use common sense, and to research your foods as you go.+++
Here's the "do" eats!
*chicken (avoid thighs if possible, due to fat) Breast is best! lol
*fish (white fish preferrable--swordfish, cod, etc)
*solid white albacore tuna
*sweet potatoes, cucumbers, broccoli, lettuce, baby spinach, spinach, asparagus, most *greens are fine here (with apple cider vinegar if you like)
*small servings of brown rice (remember to count your carbs)
*whole wheat bread (count the carbs!)
*Irish steelcut oatmeal (count those carbs!)
*Lean cuts of beef are 100% ok
*Protein shakes with water
*Onions, Peppers, Mushrooms, (great side dishes)
***This section can be added to, if you'd like to suit your own needs. I simply wrote what I ate***
So the diet is pretty sparse. There's certainly things on both the good and bad side that I didn't list here--but you can easily google the nutrition facts on any foods if you are curious about anything in particular. If you have advice to add here, please share it with our fellow Brothers of the Iron! Everyone has different tastes, so if we all share advice--it will help others out!
Some tips for cooking clean: garlic, cayenne pepper, crushed red pepper, white and black pepper are all easy ways to safely spice up a meal. Hot peppers, hot sauces, things along the lines of big flavor and low sodium are always great to mix in. Also, Mrs. Dash makes sodium free spices that are good for...well, if you're like me, you'll find plenty of uses for them! lol
You can still enjoy a night out, albeit at the expense of your favorite fried foods. For meats order a chicken breast (no sauces, marinades, etc) or a plain steak or fish. You will want sides, especially after smelling all the delicious food on the neighboring tables (don't look! haha) I recommend sweet potatoes, and something green that fits into the program. For a drink, unsweetened iced tea, or if you're in the mood -- have a gin, vodka, or whiskey (no tonic, no soda, no fruit, no mixers!). Don't over do it here, just one is enough!
Part IV: Live!
Now you've built your fortress, time to go live in it! Pardon the cheesy analogy, just a way of sort of visualizing what we're doing. At this point, you have a plan from the ground up to change your body very rapidly. 10 weeks sounds like a long time, and I'll be honest--it will *feel* like a very long time for the first few weeks you do it. But when it's said and done, you will look back in amazement at the progress you made.
At this point, it's your choice what to do. I recommend maintaining the diet as long as possible, or moving to a more relaxed diet that still keeps the roots of what you've worked on.
One last thing you may need to do: buy pants that fit ;-)
Good luck, and as always:
Bratya po Oruzhiyu
02-13-2011, 07:45 PM
#81
King Jamiɘ
Super Premium
In my opinion, not too much point in putting so much concentration on abs as sit ups or whatever won't burn the fat like a cardio workout would. Try doing workouts like this [ame=https://www.youtube.com/watch?v=K6ZyvGh54bA]YouTube - Hill Running Workout - Conquering the HILL FROM HELL![/ame] :p
02-14-2011, 07:39 PM
#82
maddenking1234
King of Madden
Originally posted by DEREKTROTTER
a diet i suggest, a very hard one to keep to but if you really want this then make it happen:
I recommended a friend to try this, he gave up after 6 weeks - but in that time he lost 33lb.
I recommended a friend to try this, he gave up after 6 weeks - but in that time he lost 33lb.
I'll give it a shot if I can
Originally posted by King
Well it's only 10 minutes of my day, and turning muscle into fat at my size is good and would help lose weight. Also I do focus heavily on cardio, it's just hard for others to understand the cardio that i do.
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