Got up today, took a pee, disrobed and stepped on the scale:
WEIGHT: 286.0 lbs!
Yay! I met my subgoal of 287.5 or less! I was worried I wouldn’t make it as I had a lot of salt the last couple of days. Even if I was 288 I would’ve been happy.
SUB-GOAL for WEEK 2: Weight down to 276-279 lbs by next Monday. I should easily be able to do it if I can continue going to the gym in the mornings and doing cardio in the evenings and dieting.
Had a bad sleep last night, maybe three hours, so I got up late this morning and went to the gym on an empty stomach (great for fat burning) and did 45 minutes of weights followed by 25 minutes of cardio. By the time I got back home it was 3pm!
DIET: Ok. Had one meal too many carbs though; two slices of whole wheat toast w/almond butter and honey; two small carrot muffins; bowl of granola (has sugar in it). Today I had a protein bar and it had an exorbitant amount of sodium in it.
GYM: Early afternoon on empty stomach. Did 40 minutes of shoulders (machine presses 240lbs x 6-12 reps; used kettlebells 5-6 sets, working up to 32kg x 6 reps) + 5 minutes of abs (2 sets of ab crunches x 20 reps — almost cramped up); weights followed by cardio.
CARDIO: 25 minutes (w/ 5 x 1-minute fast breaks) immediately after gym. Before bed I did another 25 minutes with five fast breaks for a great heartrate/sweat.
WEIGHT: 289.5lbs — mostly water loss from cutting out my salt the last couple of days. I should make my sub-goal of 287.5lbs by Monday morning if I can continue cutting out the salt and keep on dieting.
DIET: So-so. Had two(!) Starbucks snacks with my coffees (put skim milk in), an oatmeal cookie and about an hour later a banana loaf; had two slices of toast with almond butter and honey too; 1/3 cup of canned beans in tomato sauce (sugar!)
GYM: No. Decided to be lazy. Met up with Frank, Bob, Sean, Cindy, Dave. I didn’t smoke.
CARDIO: 25-minute (with 5 x 1-minute fast breaks — good sweat, good heartrate) in the p.m. — no food after.
Back to the strict diet today. If I follow my diet/gym program for one month I should be down to 250lbs, just by putting in an 85 to 90% effort (like I did last year). I realize now that I don’t have to be 100% perfect in my diet and gym — missing a workout isn’t going to matter if I diet properly. Then one more month of dieting and I should easily be down to my goal weight of 240.
I think the reason my diet last year was such a success was because I was working out at the gym in the morning on an empty stomach for at least an hour and fifteen minutes (sometimes an hour and a half) doing about 45 minutes of weights followed by 25 minutes of regular cardio, and then in the evening I did 25 minutes of higher-intensity cardio (and not eating food after, so my body is forced to dip into my fat for energy). My metabolism was revved up from all the exercise.
DIET: Good. Post-workout meal ate 1/3 cup of canned beans in tomato sauce (sugar!) and one tsp of tartar sauce (sugar!) with my fish, other than that I ate clean today.
GYM: 30 minutes of chest (225lbs x 6 reps max set, smith bench press) + 1 set abs; followed by:
CARDIO: 25 minutes (with 5 x 1 minute faster breaks) — did cardio at gym right after weights
Here is a pic of me around 23. I have more muscle shape and size now, but back then I was as lean as I wanted to be.
Took a day off today from strict dieting — Luke is in town from Toronto and Johnny drove in from White Rock and we all smoked cigars. I didn’t want to smoke but they did, so I only smoked half a cigar, and tried not to inhale as much as usual; we all agreed not smoke again until the weather gets warmer. We went for sushi and beer after. Sean, Bob, Peter, Cindy, Dave, Bernhard and Rocky were out tonight too.
Weight today was 290.5 (no clothes) at 1:30pm.
CARDIO: 25-minute (with 5 x 1 minute fast breaks, for good heartrate and sweat) in the evening
DIET: So-so. Too many carbs/calories last meal of the day (sitting in front of the TV!)
Weighed myself at 3pm today: 291.5 (without clothes)
GYM: 35-40 minute intense workout in the evening, full body. Great sweat and heartrate. 6-12 rep range. Upper body, 30 sec to 1 minute rest between sets; lower body 1-2 minutes between sets. Max sets: leg press 450lbs x 20 reps; deadlift 255lbs x 6 reps (no straps or belt). Looked huge and pumped in the mirror after my workout; chest looks thicker than ever.
DIET: Starbucks coffee (with skim) & blueberry muffin (before workout). Post-workout: banana, 3/4 box of pasta (300 calories or less), 3 sliced beets, tbsp of pasta sauce, one egg yolk (6 egg whites)
DIET: Ok. Quiznos 9″ (no cheese); Starbucks coffee with skim
GYM: No
CARDIO: 25 minutes (with 5 x 1 minute fast breaks for a good sweat and heart rate) in the evening (no food after)
My sub-goal for this week is to just get some consistency, to get back into the gym and diet for six days (rest on the seventh), and to refrain from smoking/alcohol. I got down to 287.5 (from over 300lbs) last month, so if I can get back down to that weight by next monday I will be happy, though it will mostly be water loss as I will be cutting out my salt and creatine this week.
