The Cut Starts Here: Pepper [Forum Archive]

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The Cut Starts Here: Pepper

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Posted by: Pepper

New name, new journal

Took my digital photos from 2/15 and compared them to 3/15 and saw some really good progress. My gut is going away, as are my love handles. Pants are baggy and there is clearly more definition in my chest and arms.

Thanks to everyone on this site. Several of you were directly helpful, many of you indirectly helpful as I read your comments in other threads.

Journaling helps me, so I will restart it.

All comments appreciated!

Posted by: Pepper

Diet, Sunday 3/16
Weight: 310 lbs

Meal 1:
2 whole boiled eggs
4 egg whites
1 BJs frozen chick breast
Cals: 435 - 23g fat, 6 g carbs, 49 g protein

Meal 2:
Pro Complex
EFA tablets
cals: 300 - 6 fat, 4 carb, 56 protein

Meal 3: (PWO shake)
Simple Whey
173 cals, 3 g fat, 5 g carb, 32 g protein

Meal 4: (OK, this one is too much, post workout, did deads)
8 oz lean, white, turkey
2 servings Newmans BV
fat free cheese
2 cups spinach
cals: 633 - 25 g fat, 14 g carb, 84 g protein

Meal 5:
6 oz lean ground taco beef
fat free cheese
1 cup spinach
texas peete
cals: 550 - 31 g fat, 7 g carbs, 57 g protein

Meal 6:
1 adkins cinnimon bar - weekend cheat...hadn't had one in a month
1 PM Protein (GNC)
374 cals - 11 fat, 19 carbs, 55 protein

total:
Calories Eaten Today
source grams cals %total
Total: 2465
Fat: 99 890 37%
Sat: 31 279 12%
Poly: 6 55 2%
Mono: 21 190 8%
Carbs: 54 175 7%
Fiber: 10 0 0%
Protein: 332 1329 56%
Alcohol: 0 0 0%

Posted by: P-funk

Why the name change?

Posted by: Pepper

Sunday 3/16 workout

Deads
135 x 12, 135 x 12, 185 x 10, 225 x 8, 315 x 2 (really, 1.5)

Hammer Lever Incline Row
45 x 10 wide, 45 x 10 narrow
70 x 10 wide, 70 x 10 narrow
90 x 10 wide, 90 x 10 narrow

Hammer Row 3 sets, last set with 4 plates
Hamer Seated Row 4 plates to failure
Hammer High Row 4 plates, 2 sets to failure

(didn't write down the detail, my bad)

Cable Pull Downs 140 x 12

Not a stellar workout, but not bad for Sunday. Monday is chest.

Posted by: Pepper

Quote:

Originally posted by P-funk
Why the name change?

I signed up with no intention of ever posting, thought I should post under my name. Prince was nice enough to change it.

Posted by: Pepper

Meal 1:
1 whole egg
2 egg whites
that's it, not good
134 cals, 7 fat, 2 carb, 14 protein

Meal 2
4 oz turkey breast (white)
1 cup spinach
1 whole egg
1 serving New. BV
ff cheese
1 cup raw broc.
465 cals, 26 fat, 13 carb, 44 protein

Meal 3
2 tablespoon Natty PB
1 LARGE pouch pink salmon
410 cals, 22 fat, 6 carb, 44 protein

Meal 4
Low Carb Lean body w/ 1 tablespoon flax
440 cals, 16 fat, 12 carb, 42 protein

Meal 5 (pre workout)
1 large pouch pink salmon
little mustard
ff cheese
pro complex vanilla
cals: 500, 10 fat, 5 carb, 95 protein

Meal 6
1 GNC PM Protein shake
190 cals, 2 fat, 2 carb, 40 protein

Code:

Calories Eaten Today 
source grams  cals %total 
Total:   2222    
Fat: 85  768  35% 
  Sat: 24  220  10% 
  Poly: 14  127  6% 
  Mono: 11  103  5% 
Carbs: 45  164  8% 
  Fiber: 4  0  0% 
Protein: 311  1244  57% 
Alcohol: 0  0  0%

Posted by: Dr. Pain

Pepper...welcome to the CSH...be aware there are some rules about skimpy breakfasts

And the need for periodic skinfolds

(you may want to read some of the informative CSH threads)

More later

Posted by: Pepper

DP,

I have been thinking long and hard about the skin folds. I think I am almost ready to do it. I really want to know my BF%. However, I have been so overweight that I can't bring myself to do it.

Having trimmed up a bit here in the last 6 weeks, I may be ready to do it. I have even taken steps to find out where I can have it done.

Now that the photos are showing progress, I wish i had a good beginning BF% number, but....

Posted by: Pepper

Diet for the day edited in above...workout....

10 min cardio (brisk walk)

Flat Bench
warmup sets
225 lbs x 20 reps

Frontals followed by Laterals
20 x 15
25 x 12
30 x 10
35 x 5

DB Sholder press
35 x 20

Hammer Behind Neck Press
90 x 15
140 x 10
180 x 5
220 x 1
180 x 3

DB Should Press followed by curls:
40 x 15
45 x 10
50 x 5

Tricep Pushdown
8 x 15
10 x 10
12 x 8
14 x 3

Close-grip BP
95 x 15
135 x 10
135 x 10

Curls (BP bar)
135 x 10

not well organized but effort/intensity was good.

Posted by: Jodi

Pepper - Your numbers are all over the board. You have one meal with no fat in it and then another with WAYYYYY too much fat. You should really split your P/C/F evenly throughout all your meals for the day. Just a bit of advice.

Posted by: Pepper

Thanks Jodi. I'll pay attention to that. I am still having a little difficultly planning the meals. In other words, I log in to fitday historical information and often learn then and there that I have deviated unknowingly.

Another problem is salad dressing. W/O the meal tends to have too little fat, with it, too much.

Thanks again.

Posted by: Pepper

will update throughout the day....
Meal 1
2/3 cup oatmeal (old fashioned)
1 scoop protein powder
1 tablespoon NPB
cals: 327, fat 11, carb 21, protein 36

Meal 2
Low Carb Lean Body
1/2 tablespoon flax
cals 290, fat 9, carb 12, protein 42

Meal 3:
2 BJ's Mesquite chicken breast
1 1/2 cup broccoli
1/2 serving simply whey
2 slice ff cheese
cals 418, fat 15, carbs 13, protein 59

Meal 4:
2 lean hamburger patties - small
1/2 cup brown rice
1/2 serving simply whey
cals 450, 20 fat, 24 carb, 42 protein

Meal 5:
4 oz chicken breast stips
1 cup spinach
5 egg whites
1 serving Newmans OO&V
ff cheese and sprinkle of sunflower seeds

492 cals, 27 fat, 9 carb, 52 protein

Meal 6:
4 egg whites
1 tablespoon Nat PB
GNC PM Protein shake
cals 356, fat 10, carb 6, protein 59

Posted by: Dr. Pain

Quote:

Originally posted by Pepper
Thanks Jodi. I'll pay attention to that. I am still having a little difficultly planning the meals. In other words, I log in to fitday historical information and often learn then and there that I have deviated unknowingly.

Another problem is salad dressing. W/O the meal tends to have too little fat, with it, too much.

Thanks again.

There are L/F and L/C ones....Walden Farms are not good, but I'll get you a name

Posted by: Pepper

Calories Eaten Today
source grams cals %total
Total: 2334
Fat: 91 818 36%
Sat: 20 176 8%
Poly: 10 94 4%
Mono: 11 102 4%
Carbs: 87 306 13%
Fiber: 11 0 0%
Protein: 289 1155 51%

Posted by: Dr. Pain

Quote:

Originally posted by Dr. Pain
There are L/F and L/C ones....Walden Farms are not good, but I'll get you a name

Try Follow your Heart, L/F Ranch

Posted by: Pepper

Meal 1:
1 serving pro complex
1 tablespoon heavy cream
2 egg whites
396 cals, 13 fat, 6 carb, 63 protein

(WORKOUT - see below)

Meal 1 Part 2:
1.5 serving simply whey
173 cals, 3 fat, 5 carb, 32 protein

Meal 2:
4 oz lean ground beef
2 egg whites
1 slice ff cheese

347 cals, 18 fat (seems high, I rinsed the beef?), 3 carb, 40 protein

Meal 3:
9 chicken breast strips (Feathers - baked/no skin)
celery
481 cals, 10 fat, 0 carb, 92 protein

Meal 4:
1 pouch pink salmon (large)
1 chicken breast
2 slice ff cheese

400 cals, 14 fat, 13 carb, 62 protein

Meal 5
1 low carb lean body
EFA tablets
270 cals, 6 fat, 12 carb, 43 protein

Meal 6:
2 cups spinach leaves
4 oz ground beef (ex lean, rinsed)
3 oz tyson chicken breast strips
2 slice ff cheese
464 cals, 22 fat (again, fitday is high me thinks), 5 carb, 59 protein

Meal 7 (bedtime)
1 GNC PM Protein
190 cals, 2 fat, 2 carb, 40 protein

Posted by: Pepper

5 min cardio - walk/light job to warm up
Leg Press (plates x reps)
8 x 10
10 x 10
12 x 10
14 x 5 (30 sec rest) 14 x 5
16 x 4 (a little shallow)
10 x 20 (very deep)

Squats
135 x 15
185 x 12
225 x 10
(not a good day, completely exhausted...no more squating)

Hamstring
10 x 10
10 x 10
10 x 10
12 x 8

Calf Raises (standing - machine)
(plates x reps)
8 x 15
8 x 15
10 x 12
10 x 8

Leg Extensions
1 set...machine max
12 reps

Legs not particulary strong today, low carbs probably a big factor. I think I need a week of just cardio as I think I have hit a wall.

Posted by: P-funk

In my opinion a week of cardio doens't help when you hit a wall. Have you carbed up at all? You have been low carb dieting for quite some time now and you may need to give your metabolism a boost in the form of a refeed. That usually helps when I hit a wall?

Posted by: tucker01

I am not certain but I think I remember, DP or w8 mentioning that you the fat content would come close to dropping in half if the ground meat was rinsed

IDF

Posted by: Pepper

Intentionally took my cals up today. After my workout and P-funks advice, thought I needed a few extra. 10 cals x body weight still is 3000 or above. Fat still a problem though I believe overstated somewhat by fitday.

Total: 2720
Fat: 86 778 29%
Sat: 33 300 11%
Poly: 4 35 1%
Mono: 22 201 8%
Carbs: 37 147 6%
Fiber: 0 0 0%
Protein: 431 1722 65%

Posted by: Britney

OMG thats a lot of chicken/beef

I thought MY grocery bills were high

Posted by: Pepper

Meal 1:
3 egg whites
4 EFA Total caps
1 Protein Diet Shake
303 cals, 10 fat, 4 carb, 47 protein

Meal 2:
2 BJs chicken breasts
4 egg whites
2 slice ff cheese

446 cals, 19 fat, 8 carb, 60 protein

Meal 3:
Brocolli and Cheese
pink salmon large pouch
2 slice ff cheese
470 cals, 15 fat, 27 carb, 53 protein

Meal 4:
8 oz chicken
slice reg. cheese
2 tblsp Newmans BV
2 Michelob Ultra Beers

Meal 5:
4 oz lean beef
1 slice reg. cheese
1 cup cauliflower
1 egg white

Meal 6:
PM Protein shake (GNC)

Posted by: Pepper

Calories Eaten Today
source grams cals %total
Total: 2443
Fat: 94 846 36%
Sat: 23 211 9%
Poly: 2 16 1%
Mono: 13 114 5%
Carbs: 63 221 9%
Fiber: 8 0 0%
Protein: 293 1174 49%
Alcohol: 19 136 6%

Posted by: Pepper

Meal 1:
pro complex
heavy cream
363 cals, 13 fat, 5 carb, 56 protein

**WORKOUT**

Meal 1, part 2 (Post workout)
simply whey
173 cals, 3 fat, 5 carb, 32 protein

Meal 2
9 baked chicken strips
2 french fries

529 cals, 12 fat, 6 carb, 93 protein

Meal 3:
low carb lean body
3 Mich Ultras (client brought me beer for his tax interview, what was I to do?!?)

Meals are screwed up today!

Posted by: Pepper

10 min cardio warmup
10 min abs

Flat Bench
135 x 15
185 x 12
205 x 10
225 x 8
275 x 6

Decline DB Press
45 x 15
50 x 12
55 x 10
60 x 8
65 x 6

PeckDeck
same as above, but trainer set pin

Incline DB Flye superset w/Incline DB press
35 x 15 x 15

Tricep Pushdown

Nose-busters into close grip BP
75 x 15 x 15
75 x 10 x 10

Flat Bench
225 to failure - 6 reps (failed on 7th)

Posted by: Pepper

I am nervous about doing this b/c I still have a long way to go. However, I wanted to show you what ground I have covered with all of your help...Please comment, moreso on the 3/22 photo, the guy in the 2/9 photo is no longer with us

Posted by: Pepper

Meal 1:
1.5 serving simply whey
1/2 cup oats
1/4 serving pro complex
311 cals, 5 fat, 19 carb, 49 protein

Meal 2
2 bjs chicken breast
2 slice ff cheese
natty pb
470 cal, 25 fat, 10 carb, 50 protein

Meal 3:
natty pb
large pouch of salmon
2 slice ff cheese
420 cals, 18 fat, 8 carb, 50 protein

Meal 4:
1.5 serving Simply Whey
1 tablespoon flax oil
cals 293, fat 17, carb 5, protein 32

Meal 5
1 apple
4 oz chicken
1 slice ff cheese
315 cals, 6 fat, 35 carb, 33 protein

Meal 6:
chicken breast
t-bone steak
broccoli, steamed
742 cals, 34 fat, carb 5, 98 protein

Calories Eaten Today
source grams cals %total
Total: 2544
Fat: 105 944 38%
Sat: 28 248 10%
Poly: 12 111 4%
Mono: 17 157 6%
Carbs: 82 279 11%
Fiber: 12 0 0%
Protein: 313 1252 51%
Alcohol: 0 0 0%

Posted by: Jodi

Quote:

Originally posted by Pepper
I am nervous about doing this b/c I still have a long way to go. However, I wanted to show you what ground I have covered with all of your help...Please comment, moreso on the 3/22 photo, the guy in the 2/9 photo is no longer with us

WOW!

Good job, you've made alot of progress. You should be proud of yourself.

Posted by: Jodi

Quote:

Originally posted by Pepper
Meal 1:
1.5 serving simply whey
1/2 cup oats
1/4 serving pro complex
311 cals, 5 fat, 19 carb, 49 protein

You need to balance your fat out - You need more fat here. Also, I think you need more Oats, how bout 3/4 C. Oh and what kind of Oats are you using?? Old Fashioned Oats is 27G of carbs per 1/2 C

Meal 2
2 bjs chicken breast
2 slice ff cheese
natty pb
470 cal, 25 fat, 10 carb, 50 protein

And too much fat here, how much PB?

Meal 3:
natty pb
large pouch of salmon
2 slice ff cheese
420 cals, 18 fat, 8 carb, 50 protein

This one looks good

Posted by: w8lifter

That's awesome! Great progress

Posted by: Pepper

Meal 1:
Pro Complex
tablespoon flax
1 med. apple
462 cals, 16 fat, 25 carb, 55 protein

Meal 2
Atkins Bar (on the go, really only option)
cals 220, 11 fat, 22 carb (11 active), 18 protein

Meal 3
5 oz turkey breast
1 cup brocolli
EFA Tablets

276 cals, 8 fat, 5 carb, 44 protein
***WORKOUT***

Meal 4:
1.5 serving simply whey (immediale PWO)
2 oz lean beef (30 minutest later)
1 slice reg. cheese

329 cals, 18 fat, 5 carb, 53 protein

Posted by: Dr. Pain

Excellent, keep it up

Posted by: Pepper

Beautiful day here in SC, so wanted to get in and out. Moved at incredible pace,very little rest between sets:

Deadlift
185 x 15
235 x 12
285 x 8
305 x 3
305 x 2

Hammer overhead pull down
160 x 15
210 x 10

Incline Row
45 x 10 wide grip
45 x 10 narrow
70 x 10 wide
70 x 10 narrow
90 x 8 narrow
90 x 5 wide
45 x 10 superwide

Lever Seated Row
180 x 10
180 x 8

out to cut grass....

Posted by: Pepper

Meal 1:
1 cup oats
1 tablespoon flax oil
1 serving pro complex
680 cals. 22 fat, 58 carb, 65 protein

Meal 2:
lean turkey burger with ff cheese
1 large pouch of salmon with ff cheese
440 cals, 15 fat, 6 carb, 66 protein

EDIT -
Guess I forgot to finish yesterday...here's the totals:
Calories Eaten Today
source grams cals %total
Total: 2416
Fat: 80 719 31%
Sat: 19 173 7%
Poly: 31 275 12%
Mono: 15 138 6%
Carbs: 87 317 13%
Fiber: 8 0 0%
Protein: 330 1320 56%
Alcohol: 0 0 0%

Posted by: Pepper

Meal 1:
Omlet: ff cheese, 3 eggs whites/1 whole, chicken
Protein Diet shake w/ flax
cals:674, 31 fat, 10 carb, 84 protein

Meal 2:
salmon + ff cheese
270 cals, 7 fat, 4 carb, 45 protein

Meal 3:
spinach salad w/ chicken, ff cheese
newmans BV
cashew butter (yum!)
473 cals, 31 fat, 23 carbs, 31 protein

Meal 4:
pro complex + flax
380 cals, 17 fat, 3 carb, 55 protein

Meal 5:
2 chicken breast
ff cheese
some ff Vinagrette dressing (not bad)
6 egg whites
513 cals, 24 fat, 8 carbs, 64 protein

Meal 6
PM Protein
190 c, 2 f, 2 c, 40 p

Calories Eaten Today
source grams cals %total
Total: 2500
Fat: 113 1019 41%
Sat: 27 242 10%
Poly: 21 186 8%
Mono: 22 201 8%
Carbs: 49 172 7%
Fiber: 6 0 0%
Protein: 319 1274 52%

Posted by: P-funk

Nice pics, Way to go

Posted by: Pepper

[QUOTE]Originally posted by Pepper
I am nervous about doing this b/c I still have a long way to go. However, I wanted to show you what ground I have covered with all of your help...Please comment, moreso on the 3/22 photo, the guy in the 2/9 photo is no longer with us

I guess you can see a little more progress. I'm getting there, slowly, but getting there. I think I have done well at retaining muscle. I swear I've added some in my legs.

Posted by: Pepper

Posted by: P-funk

looks like watever you are doing is working.....keep it up.

Posted by: Pepper

Quote:

Originally posted by P-funk

looks like watever you are doing is working.....keep it up.

The good thing is that my strength is back. My max bench press is back over 400 now. For a while, I thought I'd never make it back.

My legs are getting really big from the squatting. I think I have added a good 5 lbs in leg muscle.

The weight loss has been so slow at time that I have almost gotten discouraged. However, every 3 weeks or so, something happens to encourage me.

I am still a lard-butt! I am stepping up the cardio to try to pick up the pace a LITTLE.

Posted by: Jodi

Nice work. You have come a long way.

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