Tony's Lifestyle Change [Forum Archive]

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Tony's Lifestyle Change

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Posted by: fantasma62

Well, the fact is that it is. I have decided to start a whole new journal and leave behind the old one along with my old self. I will look back on it to read and assimilate a lot of the things that have been posted to help me start.
I would like to thank you all for helping me get started. I am not sure whether it was the kind words or the motivation of seeing how excited ya'll are to lift, or maybe the success stories (you all know who you are...), or even that punk Lankster's comments but I feel new.
So anyway, I started my new life today, I have begun doing the unthinkable, rebuilding myself.
Welcome all to my life, welcome to my new SELF...

Measurements:
According to a digital caliper: 36 freaking percent body fat....
Weight: 259
Attitude: Very Good....
Arms: 16 inch fat biceps
Waist:

Posted by: fantasma62

Although I already "screwed it up" (Jodi hates it when I say that), I am not worried as I will continue tweaking it until it works right. I am sure that by thursday, I will have the meal plan down perfectly....

Meal 1:

2 slices of Alvarado Street Sprouted Multigrain bread
3 Egg whites
1 Plum

Meal 2:

1 cup of Mango

Meal 3:

1 roasted chicken breast
One cup of tomatoes with balsamic vinegar and olive oil
1/4 cup of lettuce
1/2 cup of mango

Meal 4:

1 large Peach

Meal 5:

1 grilled chicken breast
1/4 red onion
1 1/2 cup of organic romaine salad blend
1 baked potato, no skin
1/4 cup cottage cheese
7 cherry tomatoes
2 tablespoons vinegar
2 tbsp safflower oil

Total calories: 1131.42

Funny right? I fell short over 2000 calories...2000 FREAKING CALORIES

You'd think I'm all pissed off right? Nope.
I know that tomorrow is a new day and I can say that at least today I ate healthier than I have eaten in the last 10 years. I could get away with not eating that healthy 10 years ago...not today...
I am also waiting for my Whey protein shake to get here from Allthewhey and I'll have different numbers, you'll see.....
Either way, I will post the results of my workout next. Don't hold your breath, actually, hold your breath because it stunk......

Posted by: fantasma62

I got to preface by saying to ya'll that I am not upset, I am just a little disappointed about the weights and my performance all around.
Here goes:

WIde Grip Bench Press:
3 x 6: 95 pounds
3 x 5: 100 pounds
3 x 4: 115 pounds

Wait, it gets better....

Inclined DB press:
3 x 6: 35 pounds
3 x 5: 40 pounds
3 x 4: 52.5 pounds

Wait, there's more....

Dumbbell Flyes:
3 x 6: 30 pounds
3 x 5: 33 pounds
3 x 4: 37.5 pounds

Ok, now ya'll can stop laughing....stop laughing...STOP

Ok so I am making light of this, but that's the only way that I can keep my sanity. See, let me explain. When I stopped lifting, I was benching 200 pounds 12 times. Nothing to call home about, but not too aweful.
Now, I am barely clearing 100 pounds. Believe me, I feel like screaming loudly, but that's just how it feels.
I know ya'll are going to tell me it's the first day and I understand what you are saying trust me, I do. However, I am not used to failure and need to vent that out. When I look at what everyone else is lifting and what I lifted...aaaagh, it boils my blood...So that's where I vent...
I am mad at myself for being out too long.
Having said that, tomorrow will be a better day.
By the way Sapph, I will be very sore tomorrow, thanks for the training idea. I guess in about a month, when I reach my goal of 10 pounds or more, I'll be a member of the P/RR/S club. However, for the sake of my children, my butt will stay covered until my wife wants to see it (Hopefuly in NYC next week, or before). I still don't know why she would, but oh well, its her prerogative, hell, it's a freaking car wreck...

Thanks all for listening....

Posted by: gwcaton

Hey some of those numbers are heavier than what i started with . You gotta start somewhere. I know how you feel in re: being out too long.

Overall looks like a good start on the new you !

Posted by: fantasma62

Thanks a bunch....I guess I'll cool off some after I sleep on it...

Posted by: fantasma62

Oh by the way, today I worked on my abs....

Posted by: fantasma62

Freaking ouch!!!

That's all I have to say today. I am sore, but good sore.
I had a scare yesterday while I was doing the flyes. I guess I may have lifted more than I should have, even if it wasn't a lot. Anyway, as I was doing my last set of flyes, I tweaked my shoulder. I thought that I had hurt it and that I was done and over with, but a moment later, while doing abs it no longer hurt. Today it's not even sore, however this shoulder has been bothering me for a few months now and has been getting better with my glucosamine intake (at least I think).
Either way, Sapphy, you are right, although I didn't cry, it was a really funky routine, and today I am feeling it. I am looking forward to the legs and butt today.
Anyway, I had a good breakfast:

Meal 1:

1/2 cup oatmeal in water
3 tablespoons of sugar free syrup
1 plum
1/4 cup of cottage cheese

Meal 2:

1/4 cup of cottage cheese
1 Peach

That's what I have so far. Tomorrow I'll be getting my ICE and Thursday my whey. I should be going to Costco today to get the Fish Oil. I was planning on going yesterday but it's been miserable here in Miami and I couldn't get out of my office during lunch with all this rain...

Anyway, OUCH!!!!!

L8tr all.....

Posted by: fantasma62

Hi all

I'll be completing my diet for the day today as I complete it. I will also post my workout later.
If anyone wants to critique my meals of choice for the day, critique away, I'm all ears.
By the way, I won't be posting my diet daily, so I won't drive myself and all of those around me nuts. I am just working on my second day and I am tweaking as I go, so please be patient with me.....

Target: 3,341 calories

Meal 1:

1/2 cup oatmeal in water
3 tablespoons of sugar free syrup
1 plum
1/4 cup of cottage cheese

Meal 2:

1/4 cup of cottage cheese
1 Peach

Meal 3:

1 roasted chicken breast
2 tbsp light cottage cheese
1 tomato in balsamic vinegar and olive oil
3/4 baked potato

Meal 4

1/4 cup cottage cheese
1 peach
1/2 cup oatmeal

Meal 5

1/4 cup cottage cheese
2 slices of Alvarado Street Sprouted Multigrain bread
1 grilled chicken breast
1 1/2 cup of organic romaine salad blend
1 baked sweet potato, no skin
10 cherry tomatoes
2 tablespoons red wine vinegar
1 tsp Smart Balance Omega Buttery Spread
1 tbsp Hawaiian Marinade

Although this is not exactly what we consider a great day calorie wise (I am not even going to calculate because I know is waaaay under 3441 calories), I am still eating healthier, that's what counts. Tomorrow is another day...

Posted by: Jodi

You should post them everyday for a while until you have everything down to a tee.

You need to try and balance your meals more. Each meals should have close to equivelant macros.

Your protein doesn't look to be that much

Posted by: fantasma62

I'll keep working on that.....
I figure that once I receive my Whey protein shake I should be able to even it out.
Sorry if this question is repetitive Jodi, but what protein shake do you really like best? O maybe what's most effective?
Once I have my protein shakes down pat, I will be ready to rock...
One more thing that I am worried about. A lot of people don't believe much in fruits here, I wonder if I should be consuming less fruits...
Questions, questions, questions......

Thanks again Jodi....

Posted by: fantasma62

Here is my workout. Not as bad as my chest day, but not as good as I used to be.

Squats:
6 x 135
5 x 185
4 x 205

Single Leg Extension:
6 x 35
5 x 45
4 x 55

Leg Curl:
6 x 70
5 x 80
4 x 85

Standing Calf Raises
6 x 115
5 x 125
4 x 175

Stiff Legged Dead Lift:
6 x 115
5 x 135
4 x 165

In the Stiff Legged Dead Lift, I may have been able to do more weight, but in this case my grip gave out at 175, so I had to back up to 165, but my legs are jelly....
Hey Sapphire, you weren't kidding when you said that this would hurt, but this is going to be good hurt, and once my ICE gets here, I'll be able to recover quickly. My chest is buring now, a day later, and I don't even want to know how worthless I'll be tomorrow.

I don't feel as ashamed as yesterday because I was able to do the work and sweat like a maniac. This is definitely a hell of a workout.
After these two workouts I hope that I don't get blackballed from the P/RR/S club.

Thank god tomorrow is rest/cardio day. Time to go on the bike. I was planning on doing HIIT, but I am not exactly a suicidal maniac. All in due time....

Good night all......

Posted by: kvyd

I would say the fruit is ok in the first few meals. But id try to keep it down and for fruit choices stick to apples and strawberries and blue berries

Posted by: fantasma62

Quote:

Originally Posted by kvyd

I would say the fruit is ok in the first few meals. But id try to keep it down and for fruit choices stick to apples and strawberries and blue berries

Thanks a bunch Kevin......I bought a crap load of fruits (mostly strawberries) so I am going to have to down them, or my wife will be unhappy, and I don't want to make the wife unhappy, or there'll be no playing time.....

Posted by: kvyd

Quote:

Originally Posted by fantasma62

and I don't want to make the wife unhappy, or there'll be no playing time.....

Lol of course not, but yeah just eat those in meal one or post workout and youll be fine.

Posted by: Jodi

Quote:

Originally Posted by fantasma62

I'll keep working on that.....
I figure that once I receive my Whey protein shake I should be able to even it out.
Sorry if this question is repetitive Jodi, but what protein shake do you really like best? O maybe what's most effective?
Once I have my protein shakes down pat, I will be ready to rock...
One more thing that I am worried about. A lot of people don't believe much in fruits here, I wonder if I should be consuming less fruits...
Questions, questions, questions......

Thanks again Jodi....

Any protein is better than no protein. I typically buy low carb whey protein which is why I really like the one from Black star labs, it doesn't have any sugar grams at all.

As far as the fruit........you would be better off sticking with 1-2 small pieces a day. Your best fruit choices are peaches, pears, nectarines, apples and any kind of berry like strawberries, blueberries etc.......

Posted by: fantasma62

Hi Jodi,

As usual, thanks for your answers...all of them.

Right now even my fingers hurt, and the worse part is my daughter wants me to carry her......LOL...I have no legs or chest now.....

But still, this is good pain. Nothing has ripped or broken, for me, that's a good day

Posted by: fantasma62

I am very sore, which makes me really happy. My chest is now in pain and I know that tomorrow it will be my leg's turn. When I did chest on Monday, I didn't really feel like I had worked out at all. I wasn't happy because of the weight and because I thought I had done something wrong. Nope, not today, I feel really good about my workout.
I had what I consider a pretty good leg workout yesterday for someone who has barely every worked out legs. I always figured that playing soccer would help me out and it did. Tomorrow my legs will be worthless but, that's life....
Either way, this are today's meals.

Meal 1
Cereal with Milk (organic honey cereal and skim milk)
1/4 cup Cottage Cheese
10 strawberries

Meal 2
1/4 cup of cottage cheese
1/2 cup of oatmeal
3 tablespoons of sugar free syrup....

Meal 3
Well, this wasn't very good but....

1 cup Bourbon Chicken
1/4 cup of white rice
1 cup of spicy potatoes

Meal 4
1/2 cup of oatmeal with 4 tablespoons of sugar free syrup
Just found out that I ran out of cottage cheese

. Must go buy more....

I'll post my full meal plan now...

Posted by: fantasma62

Well, this really sucked....I had to go out to the mall with my wife during lunch to buy a few things for the trip (See, we couldn't possibly have been done on THE WEEKEND

. Nah, not her fault, we went shopping with the kids and not much could be achieved). Of course, is there anything healthy to eat at the mall? Nope. The closest I could come up with was the bourbon chicken. This is a barbecued/grilled chicken with a bourbon sauce. I then proceeded to eat a 1/4 white rice and sauteed spicy potatoes with onions. Not a very memorable lunch, but between that and a Sub, or pizza, or some honey fried chicken, I'll take this.

My mindset is such that I find this now to be objectionable...Isn't that funny? Last weekend I was downing some good ole' Cuban food and having a brunch (an evil brunch

). Seriously folks, I am not exactly thrilled and I am using my "defense mechanism" of making light of it...

It's really tough to maintain my plan, not because I want to binge or eat other things, but because sometimes I have to change everybody else's menu. If the folks at the office (my family....it's a family business that I run) want to eat pizza, they don't because they feel bad for me. If they want to eat cuban food, they'll eat from Chicken Kitchen (roasted chicken breast). I can't complain because everyone is helping out and mostly my wife who's been extremely supportive and I love her so much for that (and other things too...c'mon now). Today I felt bad for her because she was going to have to eat something at her desk at work so that we could then go to the stores and shop for the trip. Instead I told here I'd find something there to eat because it sucks to have to eat lunch at your desk. This is also a way to earn points (I'll explain later

)
See, she's thin and she eats anything she wants, but she has tailored her eating toward my habits so that I won't be tempted and because she also wants to change her habits a little. Still, once in a while she wants italian food or other "goodies...or baddies" that I can't eat but she doesn't want to tempt me...Funny thing about temptation is that I am so strongly doing this, that nothing actually tempts me, so that's a plus, but still, I feel badly.
Sorry for my venting, but I had to tell someone and well, you were there to hear it....
Who told you to start reading this to begin with?

Posted by: JLB001

Tony....don't worry so much about the weights your using. Concentrate on perfecting your form before upping the weights. Sometimes working on form can be just a killer as lifting heavy!

Sometimes we have to take baby steps before taking big leaps!

Posted by: fantasma62

This may sound corny and ridiculous, but your before and after photo is what I looked at when I first started reading and researching here back in May-June...
That and the helpful nature of this board and it's Mods are what kept me coming back and finally made me a member. So I appreciate your imput and look forward to your critique too....Thanks

Posted by: JerseyDevil

My thoughts exactly. Tony, don't feel embarrassed about the weights you are using. We all started with low weight, except for maybe MonStar

. Trust me, no one here is laughing at you, because we all know what it's like to start from scratch.

Posted by: JLB001

Aww...thank you!

I like to eat in the off season.

If you need anything just give us a shout!

Posted by: JerseyDevil

Damn... I type too slow

Posted by: fantasma62

Quote:

Originally Posted by JerseyDevil

My thoughts exactly. Tony, don't feel embarrassed about the weights you are using. We all started with low weight, except for maybe MonStar

. Trust me, no one here is laughing at you, because we all know what it's like to start from scratch.

Thanks much!!!

When you are used to doing one thing and then you get the eye opener that you are not the same person you used to be, well, it's frustrating, but I live, I learn and I read your helpful comments....

Posted by: fantasma62

Quote:

Originally Posted by JLB001

Aww...thank you!

I like to eat in the off season.

If you need anything just give us a shout!

Thanks again......

Posted by: fantasma62

Just came back from doing roughly 35 minutes of cardio on a Cybex stationary bike I say roughly because I missed a step and the bike started over again. But I did the 5 miles at 12-14 mph. My legs almost fell off and I was barely able to make it to my car...

I am not very hungry right now, although I know I have to eat....We'll see

Posted by: fantasma62

Loads of mistakes made today, some my fault, some not.

I ate bourbon chicken, white rice and sauteed potatoes with onions (sauteed normally means OIL).
Tonight I ate my famous honey dijon vinagrette. Didn't know that honey wasn't good for cutting. Thank goodness it wasn't that much.
Speaking of honey, I bought this Honey Nut O's made at Cascadian Farms. The good news, it's organic whole grain oat cereal. The bad, it has honey. I am not sure about almonds and cutting, but I am going to imagine that's no good...
That's what I had for breakfast. The only good thing about today was my fat free milk and sugar free syrup and maybe that's not exactly good for you.
Today was a learning day. I just posted my last meal of my day and well, I am not happy. I may have killed the cardio that I did today.
No, I am not fretting, tomorrow is another day, and so far I have eaten healthier this week than I have in at least a "decade", so, I found the good news in this pretty crappy day....

Posted by: Jodi

Don't despair, you will learn as you go and your already making progress just by changing your lifestyle.

Almonds are great for cutting as a fat source. Just be careful though because they are very caloric dense.

Posted by: fantasma62

Meal 1
Cereal with Milk (organic honey cereal and skim milk)
1/4 cup Cottage Cheese
10 strawberries

Meal 2
1/4 cup of cottage cheese
1/2 cup of oatmeal
3 tablespoons of sugar free syrup....

Meal 3
Well, this wasn't very good but....

1 cup Bourbon Chicken
1/4 cup of white rice
1 cup of spicy potatoes

Meal 4
1/2 cup of oatmeal with 4 tablespoons of sugar free syrup
Just found out that I ran out of cottage cheese

. Must go buy more....

Meal 5
1 Salmon fillet with 2 teaspoons of Smart Balance Omega 3 Spread, 2 teaspoons of red wine and dill weed.
8 cherry tomatoes
1 1/2 cup of organic romaine salad blend

That's all I could muster today. I am not very hungry but I needed to eat vegetables...

Again, I didn't even come close to meeting my caloric needs, but my Whey is coming in tomorrow, I'll find some proteins to add to it and voila, a better diet....

Posted by: fantasma62

During this week I learned a very valuable lesson, I need to lift according to my possibilities. Today I am in pain but thought it may be worse on monday after I lifted. See, I lifted more weight than I should have while doing the flyes and thought I had damaged my shoulder. I am sore but have no ill effects from this error. The excess weight also hurt my form when doing the flyes.

Next week in my RR sessions I will study and adjust the weights accordingly. I need to work on my form, I am a little rusty....

Posted by: fantasma62

Ok, now I am a mess...In the good sense...
Not only do my abs and my chest ache a bit, but my legs are feeling funky

I had a good cardio session yesterday on the Cybex race bike and got home not being able to feel my legs

.

Today I am back to P/RR/S. I am working back and shoulders today....Boy it's going to be fun tomorrow working the biceps too, which is something that I have been looking forward to for a while.
I was curling 45-50 pounds (concentration curl) per arm...Let's see how much damage I have done with inactivity, let's see how much damage I've done to my shoulders and back...
Don't worry folks, I am dealing with this on stride and tonight and tomorrow I'll find out what's doing, get upset and then get un-upset.
Regarding this diet, no sorry, lifestyle change, I am not uncomfortable or upset. Normally, fatties, yes I said fatties, get in bad moods when dieting. Man, it's amazing how well it's going so far that I am not in a bad mood. In fact, I was upset yesterday because I ate the wrong foods...That is amazing to me.
I am not going to spend the day posting what I ate, I'll do it at night when I am done....It's easier that way...
The only upsetting thing today is that my Whey hasn't gotten here yet, dang UPS

Posted by: greekblondechic

Eat more real food

Yesterday after my leg workout I was stumbling all over right as the hottie that had been checking me out (I hope) was looking over

Posted by: fantasma62

Quote:

Originally Posted by greekblondechic

Eat more real food

Yesterday after my leg workout I was stumbling all over right as the hottie that had been checking me out (I hope) was looking over

Buddy, as I said in your member photo, smile. All you have to do is smile at him and he'll melt... I promise...
You could stumble and fall and I assure you he would have been the first one there to pick you up, you are a looker....

I will be in NYC next week and I'll be eating real food then. However, I am only going to offer myself one cheat day (as much as I hate to, believe me), when we go to Coney Island to Lombardi's Pizza. Or to Totono's Pizza, depending on where we go, otherwise, the rest of the time, I'll try to maintain my goals. I also found out that at the Waldorf they have a pretty good gym, so while my wife is sleeping (she's an early sleeper), or before she wakes up (sleeps late), I'll go work on with my RR. This working out thing is addictive

I don't like cheat days for me because I normally get in a mindset that nothing is going to stop me, but then I cheat, binge, and the works. I'm going to allow me a cheat meal or day only when my body asks me for it....I hope that works

Posted by: fantasma62

I have always said that somewhere deep within one's person, we are all OCD's. I have my own OCD in which I can't leave something done halfway and I always need to start on a monday or it'll drive me nuts.

Having said that, I am going to also do the Shock part of the P/RR/S training. I can't just leave that out. I mean, it's called Power/Rest Range/Shock, not Power/Rest Range. If I can do it, which I think I can, then I'll be happy to give it a shot. If I see that I can't, I'll step back and recognize that I am going to have to stick to not doing the Shock at first. However, I am pretty motivated and I like the workout, so the possibility of missing Shock is not likely.
Unless someone, any of the P/RR/S gurus here advise me not to, I am going along with it and see what happens....

Posted by: fantasma62

More contradictions to my beliefs.

I have been reading that it is best to eat carbs after a workout. I always thought that there was nothing worse than eating carbs at night. My problem is that I get home at around 6:00pm and can't start training until about 7:30 pm because I play with my kids for a little bit before they have to go to sleep, I just don't put anything above that

. After that I work out and eat dinner.
Now, should I always add carbs after workout even if this is going to be a dinner?
So confusing....

Posted by: TheWolf

Hey Tony,
I'm in the same boat as you. I'm curious to see what kind of suggestions you get. Last night I got home from the gym at 9:30 p.m. I take my creatine, l-glutamine, and some whey. Before bed I try to get in some cottage cheese. I'm trying to bulk up though. I didn't think coming up with a solid diet was going to be so tough, but I was wrong.

Thanks for the post in my journal BTW.

Posted by: fantasma62

Definitely a good day....My whey came in today...all is good...

I ate healthy again:

Meal 1
Oatmeal with 4 teaspoons of SF Syrup
10 strawberries
1/4 cup of cottage cheese
3 fish oil pills

Meal 2
Oatmeal with 4 teaspoons of SF Syrup
3 fish oil pills

Meal 3

Roasted chicken breast
Large Sweet potato plain
2 medium corn on the cob no butter
3 fish oil pills

Meal 4
Oatmeal with 4 teaspoons of SF Syrup

Meal 5
1 grilled chicken breast
1 medium sweet potato
1 slice of sprouted multigrain bread
3 teaspoons of Smart Balance Omega 3 Spread
8 cherry tomatoes
1 1/2 cup of organic romaine salad blend
Honey dijon dressing (without honey, with 2 tbsp SF syrup)
3 fish oil pills

I felt vey strong today before my workout, so I follow my meals for the day with my routine

P/RR/S routine
Back and Shoulders

WG pull down
90x6
110x5
120x4

Bent Over Row
65x6
95x5
115x4

Seated Military Press
65x6
75x5
85x4

Lat Raise
20x6
25x5
27x4

Ab work
Drank 4 full scoops of ICE in a liter of water while working out.

I was supposed to have done Hyperextensions today, but I was so drained by the heat and humidity (How strange, in Miami right?) that I had to leave that part out

.
I also noticed that toward the end, when I was doing the lat raises, I found myself more tired and somewhat drained, so I couldn't lift much more weight in the raises.

All in all, I consider this to be a very productive day. I feel good about the shoulder and back workout, and although it's not the weight that I was accustomed to, I felt more comfortable with that fact and put everything out of my mind.
Tomorrow will be another day and I will start having my Whey to add more protein to my day. I will add more carbs, and I have been adding fats to my diet. I also know that my macros are not the same, but by next week, things will change, even if I am in NYC. By the way, I have already paid for rights to use the gym while in NY, so I feel good about this...
All in all, a good day....

Posted by: KataMaStEr

Nice congrats on starting the journal I had not seen it, one more step in the right direction. Your diet is not going to be perfect from the beginning so don’t sweat it, you’ll progress over time. About the weight I’m not going to tell you not to worry about it, yeah you should be mad about it. But let all that steam out in the weight room. Men don’t ever stop this, seriously. When you look at a current picture and your future self you will not believe you eyes. I will be stopping by more often.

Posted by: fantasma62

Well, thanks a bunch KataMaster, I definitely could use all the help I can get...

Posted by: greekblondechic

The general recommendation is yes, you should eat carbs after a workout regardless what time it is. Me personally, I try to stick to complex carbs.

Thanks for the compliment.. I forgot to smile

I was too surprised at the thought he *might* be checking me out

Posted by: fantasma62

Quote:

Originally Posted by greekblondechic

The general recommendation is yes, you should eat carbs after a workout regardless what time it is. Me personally, I try to stick to complex carbs.

Thanks for the compliment.. I forgot to smile

I was too surprised at the thought he *might* be checking me out

Greeky, how can you be surprised???

I've seen your pictures and take it from a married guy, you are hot stuff

. I mean, haven't you seen your pictures?

I don't see a reason why you should feel otherwise. You should be surprised he wasn't checking you out

Regarding your recommendation, I will read up more regarding complex carbs, thanks

Posted by: Minotaur

Quote:

Originally Posted by fantasma62

Now, should I always add carbs after workout even if this is going to be a dinner?
So confusing....

Tony,

Only about 30g of simple carbs to get an insulin spike post workout (pwo). You need the insulin spike to help the muscles absorb protein. Make a pwo shake of about 30g carb and protein. That should be enough. Later in the evening if necessary, have another full protein shake or some cottage cheese.

My schedule is just like yours... I get home from work about 6pm, get changed into my workout clothes, fiddoodle around for a while and then head to the gym around 7pm. So I don't really eat an evening dinner. I might have a small snack before the gym (pb on whole wheat and milk), and then my pwo shake or some real food after... arroz con pollo y habichuelas with just a cup of rice and beans (~30-40g carb).

Posted by: Jodi

I don't recommend simple carbs for you in your PWO shake.

Posted by: Minotaur

Quote:

Originally Posted by Jodi

I don't recommend simple carbs for you in your PWO shake.

Lucy, you got some 'splainin' to do.

Is that a general injunction, or a specific reason?

Posted by: Jodi

Most people here know that I NEVER advocate PWO spikes for those cutting and especially for those overweight. A shake and a bowl of oats is more than satisfactory for recovery and to refill glycogen. He is taking a big risk of spilling over his glycogen stores by using simple carbs and if he spills over then it will turn to fat. Most people on this board that decided to switch to complex carbs and use oats instead of simple carbs PWO feel they become leaner faster and notice no differences using the oats instead of simple carbs. Atherjen, myself, P-Funk, JLB001, Fit Freak, Twin Peak (when cutting) and many others do no spike our insulin PWO.

Posted by: Minotaur

Quote:

Originally Posted by Jodi

Most people here know that I NEVER advocate PWO spikes for those cutting and especially for those overweight. A shake and a bowl of oats is more than satisfactory for recovery and to refill glycogen. He is taking a big risk of spilling over his glycogen stores by using simple carbs and if he spills over then it will turn to fat. Most people on this board that decided to switch to complex carbs and use oats instead of simple carbs PWO feel they become leaner faster and notice no differences using the oats instead of simple carbs. Atherjen, myself, P-Funk, JLB001, Fit Freak, Twin Peak (when cutting) and many others do no spike our insulin PWO.

OK, I gotcha. Thanks. After I posted I thought that was the reason. It makes sense. I'm going to switch to your suggestion, since I also am overweight and may possibly be insulin resistant. I guess it is pretty stupid to produce more insulin in my case. And any chance to eat oats is welcome.

Posted by: fantasma62

Quote:

Originally Posted by Minotaur

It's funny, am I the only hispanic in this world that does not like arroz con pollo (chicken with rice hispanic style)?

I do however have a good dinner after working out...This is working so far (the new diet, as I call it). I feel strong and at the same time my clothes fit better....

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

It's funny, am I the only hispanic in this world that does not like arroz con pollo (chicken with rice hispanic style)?

You don’t like WHAT

Man, you got issues

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

You don’t like WHAT

Man, you got issues

I literally hate the stuff. The problem stems from the fact that the chicken is cooked with the skin and I hate the skin, in fact, the only part of the chicken that I like is the breast....

Posted by: Minotaur

When we're being good we take the skin off the chicken before cooking it. Actually I like it alot. But then, I wasn't raised on it. I'm a 'guinea-goya'. I know a few Puerto Ricans that turn up their noses at the traditional dishes. It's like Italians (me being one) who are sick to death of pasta... shee-it, we called it macaroni, only 'middigans' (americani) call it pasta.

But you're on the right track by staying away from the arroz con pollo... a cup of rice is a very small amount. I can easily eat several times that. Add some beans, hot sauce...

Don't get me started on pernil...

Posted by: fantasma62

Quote:

Originally Posted by Minotaur

When we're being good we take the skin off the chicken before cooking it. Actually I like it alot. But then, I wasn't raised on it. I'm a 'guinea-goya'. I know a few Puerto Ricans that turn up their noses at the traditional dishes. It's like Italians (me being one) who are sick to death of pasta... shee-it, we called it macaroni, only 'middigans' (americani) call it pasta.

But you're on the right track by staying away from the arroz con pollo... a cup of rice is a very small amount. I can easily eat several times that. Add some beans, hot sauce...

Don't get me started on pernil...

You are just a bad bad guy

. Actually, I am not big on pernil (pork thigh to those who don't know spanish), another of my weirdenesess. I know that my fellow Cuban KataMaster will be all over me on this one...

By the way, you know more spanish than you let out. You are slanging on me an everything....

Posted by: Minotaur

Quote:

Originally Posted by fantasma62

You are slanging on me an everything....

You should hear me curse! I can "Puñeta!" and "Me caco en el diablo!" with the best of 'em. I made my partner almost pee himself because I repeated the Joan Crawford vs. Pepsico Board scene from Mommie Dearest in Spanish... "No me joda, muchachos... esto no es mi primera vez en el rodeo!" (for the uninitiated... "Don't f--- with me fellas, this isn't my first time at the rodeo!")

We now join our regularly scheduled thread, already in progress.

Posted by: fantasma62

Man, you're no longer italian, you're Boricua......

I do know that it may have been easier to learn spanish than for most because you speak Italian, which I sometimes understand when I hear it. I just go back and think in spanish and, that's it...

Funny stuff

Posted by: Minotaur

Quote:

Originally Posted by fantasma62

Man, you're no longer italian, you're Boricua......

Yup, getting there.

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

You are just a bad bad guy

. Actually, I am not big on pernil (pork thigh to those who don't know spanish), another of my weirdenesess. I know that my fellow Cuban KataMaster will be all over me on this one...

I rest my case. You’re not Hispanic

But I think it better if you don’t really with your new plan; Hispanic food is not exactly the “healthiest” thing around. But then again my great grandma died at 104 years old, I never got to meat her but from what I hear she REALLY cooked.

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

I rest my case. You’re not Hispanic

You know, my wife's grandma died at 96 and my great grandma died at 106 in Cuba, not even here in the US...
It's amazing, but I gotta tell you, I do love my congri, milanesa and maduros.....If that doesn't make me Cuban, then I don't know....

(Even if I was born in Venezuela)

Posted by: KataMaStEr

I guess you do have some Hispanic in your

. Hey I think we Cubans are just Heavy Duty, we don’t rust too easy

Posted by: Jenny

I think you're doing a great, great thing here Tony

I love it how you call it a lifestyle change, cause that is what it really needs yo be. You're doing great!

About the fruit thing, I wouldn't worry all to much about it at this point. If it keeps you from cheating on other things (which I've found it does for me) and you stick with berries, grapefruits and apples I wouldn't sweat it all too much.
Once again, I really really want to give you a pat on the back for what you are doing here, you're making a whole lot of great progress. I know that you can do this!

Keep working HARD!!

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

I guess you do have some Hispanic in your

. Hey I think we Cubans are just Heavy Duty, we don’t rust too easy

Posted by: fantasma62

Quote:

Originally Posted by Jenny

I think you're doing a great, great thing here Tony

I love it how you call it a lifestyle change, cause that is what it really needs yo be. You're doing great!

Keep working HARD!!

Hi Jenny, thanks for your kind words. They help me more than you'll ever think....
I am trying really hard and it's working out for the best.
I love strawberries and those are the fruits that I am now eating...
Again, thanks, believe me you are one of many who have helped me try change....well, me

Posted by: fantasma62

As ya'll can fairly see, today has been an easy day at the job....

Posted by: fantasma62

Well, today was a day of mixed feelings. I had a very good eating day and I thought I was going to have a good workout, but it wasn't to be.

Meal 1
2 eggs
3 egg whites
1/2 oz 2% cheese
10 strawberries
3 egg whites
2 slices of sprouted multigrain bread

3 fish oil pills

Meal 2
Whey
10 strawberries
3 fish oil pills

Meal 3

Grilled chicken breast
1/4 cup white rice
Small tomato salad
1/2 banana
3 fish oil pills

Meal 4
Whey
10 strawberries
3 fish oil pills

Meal 5
1 Salmon Filet cooked with pam, dill and red wine
1/2 baked potato
2 slice of sprouted multigrain bread
1 tablespoon of Smart Balance Omega 3 Spread
2 plum tomatoes
2 cups of organic romaine salad blend
Honey dijon dressing (without honey, with 2 tbsp SF syrup) and a bit of tabasco
3 egg whites
1/2 oz 25 cheese
3 fish oil pills

I don't feel the meals were too bad, and while I know that this is not 3441 calories, I am coming closer.

My workout to follow...:o

Posted by: fantasma62

I felt vey strong today before my workout again, so I follow my meals for the day with my routine

P/RR/S routine
Biceps and Triceps

Barbell Curl
65x6
75x5

Preacher Curl
50x6
65x2
60x2
Here is where I began screwing up a workout that was promising. I tried to lift too much (65) and my arms did not make 3 reps. Then, the genious of me, decided to drop it to 60 but it was too late. My biceps couldn't anymore.

CG Bench Press
65x6
75x5
85x4 **
**I feel like I could have lifted heavier here, I did the last 4 reps with much effort but not all out effort. I think I could have done another 10-15 pounds. Not happy about this. Continued screwing this up, although I know that I can do better next time

Tricep Push Downs
50x6
70x5

Drank 4 full scoops of ICE in a liter of water while working out

All in all I feel pretty good, I got a good burn out of my last routine and during my biceps. I am sure I'll feel it tomorrow...

Posted by: KataMaStEr

Nice, your diet has already made improvement. Have you tried plugging all your foods at http://www.fitday.com . It tells you all the cals, fat, carbs and protein of the foods you have plugged in. It makes it a lot easier for me, like that I can adjust my meals throughout the day to meat my needs b/c I don’t really have them planed out.

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

Preacher Curl
50x6
65x2
60x2
Here is where I began screwing up a workout that was promising. I tried to lift too much (65) and my arms did not make 3 reps. Then, the genious of me, decided to drop it to 60 but it was too late. My biceps couldn't anymore.

You’re mad because you couldn’t do the 60s for another set?

I would be happy if I where you. Yesterday I hit my triceps, the last exercise I did was some skull crutches with DB. I grabbed the 30s for what I though was going to be easy work and I could not fully extend my arm after all the beating I put them though; I left the weight room satisfied. I can normally do anywhere around 125lbs (Ez bar not Db) for a good 8 reps skull crutches. I did not get a piunny 30lbs for not even 1 good rep.

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

Nice, your diet has already made improvement. Have you tried plugging all your foods at http://www.fitday.com . It tells you all the cals, fat, carbs and protein of the foods you have plugged in. It makes it a lot easier for me, like that I can adjust my meals throughout the day to meat my needs b/c I don’t really have them planed out.

Thanks KataMaster, that's a great Diet Tool, I'll give it a go....

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

Thanks KataMaster, that's a great Diet Tool, I'll give it a go....

You'll absolutely love it when you get a hang of it

Posted by: KataMaStEr

BTW the name is Raul, just so you don’t have to be typing KataMaster every time

Posted by: fantasma62

Cool beans Raul, my name, well, kinda' hard to miss...

You can call me Tony....

Posted by: KataMaStEr

Alright Tony Montana.

I have watched that movies more times than I’m able to count

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

Alright Tony Montana.

I have watched that movies more times than I’m able to count

Lles llu cocorosh....

Posted by: KataMaStEr

Posted by: Jenny

I think the workout and diet looked great yesterday!

The link katamaster (well, Raul

) gave you is a great great tool and after doing it for a few days it gets really easy!

I've seen your beautiful family in your pics and what you're doing now is the greatest gift you could ever give them, prolonging your life and being a healthier, happier person that takes pride in his looks.

Posted by: fantasma62

Hi Jenny, thanks for your support. In fact thank you all for your support. I never thought it would be like this. Somehow everyone form a very close knit family. I appreciate it. I woke up strong and lighter on my feet. I am dying to weigh myself and see what's doing

I woke up late today for the first time in a few weeks. The kids "actually" let us sleep a little longer today. It's not that they don't sleep at night, not at all. In fact, both our children have always been pretty good about sleeping. My son just wakes up for feedings, and my daughter, well,she didn't care for eating much when she was a newborn. They just do like to wake up early...
Anyway, it'll be a weird day today for my diet, but I'll try to overcome...

Posted by: fantasma62

So far so good. I am simply doing things a little bit "ass-backwards" but it should work out at the end...
The main good news here is that I am sore but not in pain like I have been before. The ICE is doing its thing and I am lifitng lighter weights (for the moment). Either way, today and tomorrow are my rest days, so I'll probably do cardio today. I am not sure what tomorrow will hold because I am leaving tomorrow morning and get to NY at around 2:00pm, so it may be a little harder for me to do anything tomorrow, but I can live with that.....

Posted by: fantasma62

Well, first of all today I cheated a little. Yup, I sure did, that's the bad news, compounded with the fact that I couldn't go to the gym (cardio) because of tomorrow's trip to NY, makes it a not so good day. The good news is that my cheating was so teeny tiny, that I won't even count it and continue fighting...

Meal 1

2 hard boiled eggs
3 egg whites
1/2 oz 2% cheese
2 slices of sprouted multigrain bread
5 pineaple chunks
3 fish oil capsules

Meal 2
Grilled Chicken Sandwich from McDonalds w/o bread
Tomato and Onion Salad
1 baked potato
1/4 cup of cottage cheese
2 tbsp. Smart Balance omega 3 buttery spread
3 fish oil capsules

Meal 3
Whey Shake with Skim Milk
1 slice of sprouted multigrain bread
1/2 teaspoon of Smart Balance omega spread
3 fish oil capsules

Meal 4 (and what a mistake this was

)
Whey Shake with skim milk mixed with multigrain oats(not very good flavor to it)
3 fish oil capsules

Meal 5
6 oz steak from Longhorn Steakhouse (Like Lonestar)**
**I can't say that this was a lean steak but it was pretty red and no visible fat
Tomato and onion salad no dressing
Baked Sweet potato
4 pieces of whole wheat bread
1 tbsp Smart Balance Omega buttery spread
3 fish oil capsules
I am not sure how tomorrow will be, but I don't really think that this was so bad.

Oh yeah, about my cheating, I actually cheated with maybe a teaspoon of blue cheese

. In your minds that may not be considered a big cheat, but in my mind that was huge. Huge because I was able to get that out of my system....

Well, back to watching the fights......

Posted by: Jodi

Have you been tracking your calories yet?

Posted by: fantasma62

Yeah, and I am still falling 1000 calories short.....

Nothing else fits in my stomach after eating, so I don't know what else to add to this...I am going to be in NYC this week and I'll have more time to read all I have printed, so I'll try to gauge why I am missing so many calories....
When I look at the fat intake, I am right there...In fact I am 16 calories over.
It's my protein and my carbs that are lagging behind

Back to the drawing boards...

Posted by: KataMaStEr

I was looking at this ICE thing you’re taking and it’s not something I would really put too much confidence behind unless I used like 5 servings. In the ingredient lable one of the ingredients it includes is Glutamine and that in my experience will help you recover but it contains a very small amount per serving. If it was me and this is just my opinion I would go another route and just get my Glutamine and BCAA’s separately. ICE only has about 2.7g of Glutamine and that’s basically nothing. I wouldn’t take anything less than 15g of Glutamine. And from what I see it’s even going to come out cheaper buying separately per serving than this ICE that all it does is mix those ingredients together, something you can do on your own and with the ability to adjust the amount of each ingredient you want. Maybe for you next buy you should reconsider and give something different a shot

Posted by: fantasma62

Hi all,

This is my last post from home until next friday. As I said earlier, I am off to NYC with my wife and no kids

. We are taking a little break before school begins. My daughter Aly starts school on friday for first time

. She is going into Pre-K 3 and well, we wanted to take some time off to see NYC. My wife has never been there and I am dying for her to go. I will try to keep up my diet plan as much as I can over there. I will have one cheat day, which we have planned already because we have to see my cousin and her husband (who's Italian) and they are taking us out to, what else, an Italian restaurant in Brooklin.
Before and after that, I'll try to maintain some semblance of the plan.
Regarding the RR part of my P/RR/S program, oh, I am doing it in the hotel's gym. I found out that the Waldorf has a very big gym and all my requirements will be met.
I'll post what I eat and my workouts at night, because I don't believe that I wil be online much. At least I hope not to be...

God bless and take care all........

Tony

Posted by: KataMaStEr

If you absolutely can’t get your carbs and protein you’re lagging behind from food I would get some Maltodexrine to even up the carbs. And well you already got your protein powder, do the same thing. As your last resource

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

I was looking at this ICE thing you’re taking and it’s not something I would really put too much confidence behind unless I used like 5 servings. In the ingredient lable one of the ingredients it includes is Glutamine and that in my experience will help you recover but it contains a very small amount per serving. If it was me and this is just my opinion I would go another route and just get my Glutamine and BCAA’s separately. ICE only has about 2.7g of Glutamine and that’s basically nothing. I wouldn’t take anything less than 15g of Glutamine. And from what I see it’s even going to come out cheaper buying separately per serving than this ICE that all it does is mix those ingredients together, something you can do on your own and with the ability to adjust the amount of each ingredient you want. Maybe for you next buy you should reconsider and give something different a shot

The way I drink the ICE is I get 4 scoops full into a liter of water. I am always listening, but still, it's either my sick mind or my body is reacting well to the ICE
Thanks for the info. I'll keep it in mind...

Posted by: KataMaStEr

Have a good one in NY man, enjoy it while it lasts

Posted by: KataMaStEr

4 scoops, that’s only about 5g of Glutamine. But something better then nothing I guess.

Posted by: Jenny

Have a great time in NYC

Posted by: Jodi

Glutamine is overrated IMO. Don't get me wrong, I feel it has its place for sure........when someone is really lean that is when glutamine really does its job. ICE provides so much more than just glutamine and most poeple that use it feel they recover faster with it than without it or than with just glutamine.

Posted by: Jodi

Have fun in NY. Talk to you when you get back

Posted by: KataMaStEr

Yeah it's glutamine with other BCAA’s mix together with some flavor it’s all it is. I suggested getting the glutamine and BCAA’s separately. Everyone is different in the way they respond but I really didn’t start to feel much difference until I took 15+g of Glutamine. A female may need much less, I don’t really know. But to get 15g of Glutamine from ICE you need about 5 servings and I don’t think that’s going to be too economical.

Posted by: greekblondechic

Have a fun and safe trip!

I can't get over how frickin cute your kids are, thats because they have attractive parents! And just think being healthy will help them adopt the same healthy habits!

Posted by: fantasma62

Hello Ya'll.....

Well, I am here, took a moment to say hi to everyone. Thank you Jenny, Jodi, Raul and Greeky for your comments...Greeky you are making me blush:o , not for my wife, I know she's hot.....
We came in about 1 1/2 hour ago and my wife (poor soul) is catching up with her sleep. I am not a big sleeper, so I coulnd't....
Today is her birthday, which is why we came to NYC, this is something she's wanted to do for a while and now we can afford to do it.
I have high speed access at the hotel, so I am happy...
Either way, it was particularly hard to maintain the plan, having to eat airport and airplane food, only when offered.

This morning I ate a bagel with eggs and cheese. I took out the sausage...
Then I wasn't able to eat anything until about 2:30 pm in the plane after my connection in Atlanta. I ate a sandwich roll with ham and swiss cheese. Also had a small maccaroni salad that they offered (about a cup). Oh yeah, and a good 2 glasses of wine (I told you all that today was my wife's b-day, so I wanted her to travel first class. She deserves it for putting up with me. Anyway, they gave us "complementary" wine).
Tonight we are going to walk around midtown and get a bite to eat somewhere. I am going to try to maintain my weight this week so that it doesn't increase and I'm planning on weighing myself on monday like I had planned.
I am currently working on my RR portion of P/RR/S and hope to have a few questions answered by GURU Gopro....
I'll let you all know how it is going so far, when my wife goes to sleep

, however, I won't say too much....

Later...

Posted by: fantasma62

Greeky, thank you for the complement in my wife's part and for the lie on my part

....Oh, but don't think that you are not making me blush:o by saying that....

Posted by: Sapphire

Hey Tony!

Welcome to NY!! You got a nice weekend here, cool and sunny!!

I am starting my rep range week too, if I can help with any questions just ask.

I am better today BTW!!!

Posted by: fantasma62

Well, thanks Sapph, I am glad that you are doing better, I missed ya....
It's been really tough to get a semblance of a diet going here.
I had dinner at 9:00pm when I had a grilled chicken sandwich with sundried tomatoes and a slice of mozzarella cheese. My caloric intake must have been so little.....
My cardio today was basically walking fot 2.5 hours around Times Square, Broadway, and the Waldorf looking for a cheap deli...everything is so expensive...
Either way, the wife fell asleep and I am trying to get sleepy, even if I am also tired. We literally slept last night3-3.5 hours....I'll probably go read a book and try to see what happens....I'll keep you all posted on what I am doing.
Sapph, I am posting below my RR workout, please dissect....

Monday - Chest

Dumbbell Press
Inclined bench press
Flyes

Tuesday - Legs

Leg extensions
One legged leg press
Lying leg curl
Squats
Stiff legged dead lift

Wednesday - Rest (Cardio)

Thursday (at home) - Shoulders and back

Single arm dumbbell press
Shoulder Shrugs
Wide Grip Upright Row
Dumbbell Front Raises
Pulldowns

Friday (at home) - Arms

Alternating Dumbbell Curl
Concentration Curl
Inclined Dumbbell curls
Triceps Pushdown
Skull Crunchers
Dumbbell Kickback

Sat & Sun - Rest (cardio)
Ab work will be performed 3 tiemes a week after workouts Monday and Friday and after cardio work on wednesday...
Cardio will be done on rest days...

My plan is to follow the routine according to Gopro's sticky, where he mentions "3 ranges (7-10), (11-15), (16-20).".

Sapph, if things have changed and ranges are different let me know. I posted a question for Gopro in his sticky for P/RR/S. Check to see if my question makes sense and if you or anyone else can also answer it, it'll help me tremendously because I'll be against the clock.

Posted by: fantasma62

So Cindy, you live in NY? Let me ask you Dylan's Prime or Peter Luger? I want to take my wife to dinner to the best steak house in NY and everyone concurs that it's those two followed by Smith & Wolensky. You could be my tie breaker...See, today is her birthday and...wait, it was yesterday the 8th, it's already the 9th. Anyways, I want her to get the best because she deserves it. She has to put up with me, that's bad enough....

I'll post pictures later and I'll tell ya'll about my wife's first trip to NYC....

Posted by: fantasma62

Well I guess I will be taking it easy for the rest of the week. Now, I am sick.....

We spent a couple of hours today at Central Park (gorgeous) and my wife ordered a hot dog. Now, she likes onions on her hot dog, so she ordered it with them. When she tried the dog, it had a bit of a sweet and spicy taste to it, so she ended up giving it to me. Mind you, that was my idea...So I ate it, walked for a while and went to eat. While we were eating at the restaurant, I began to feel some "problems" in my stomach. We finished, walked some more and went to the Statue of Liberty. We had to hail a cab and run to the Waldorf because I had major stomach pains...
After having the runs and spending about 1/2 hour in bed, I got the courage to take off and finish our Empire State tour...I am still weak, but my wife is really enjoying this, and that, is really what I care about.....
I'll probably post pictures and post what we did (no, not everything).
Lots of fun, lots to see tomorrow. We, by the way, are no longer going to try to go to a steak house. My being sick had nothing to do with it. Not enough time....
Anyway, BYE!!!!!

Posted by: Sapphire

OH NO!! You caught my bug!

I had IT for a week straight!! YUCKY!!!

I dont know too much about steak houses... I eat steak once in a while when my Mom has a BBQ, but honestly I dont go out to dinner too much and when I do I eat MUSSELS!!

(my favorite)

I love New York, most of the time! So much to do at any time of the day or night!

I moved yesterday.. all day. That was a workout in and of itself.

Hope your wife had a great birthday!! She is lucky, you are so sweet when you talk about her, I LOVE that!!

Posted by: JLB001

Tony...I hope you get to feeling better! Take it easy on yourself til you feel well.

Enjoy NYC. I've never been, but Craigie Poohs family is from up there. One day...I'll make it there!

Posted by: fantasma62

Hi All,

I am back. We flew in today at 10:15 am, but ended up finally getting here at 5:30 pm...I am tired but feeling much better.
Luckily, the "bug" didn't actually catch me, it was just bad onions on a hot dog. One day of the "quick and the dead". or the "runs".
I'll post a bit more tomorrow. We have a hurricane in the area and should be getting a good soaking tomorrow....God willing, nothing will happen and this thing will blow over, but it isn't likely.
I'll be back soon and post some pictures of out trip....

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Hope your wife had a great birthday!! She is lucky, you are so sweet when you talk about her, I LOVE that!!

You are making me blush:o

Posted by: Jodi

Welcome Back

Posted by: Sapphire

Welcome back!!!

Good luck with that storm!

So what did you think of MY New York? Did we treat you well????

Posted by: KataMaStEr

Heeeyyy Tonyyyyy welcome back to the lighting capital of the world. Right now it's raining bullets over here. Hope you and your wife enjoyed the trip to NY.

Posted by: fantasma62

Hi all...

We had a magical time in a magical city. My wife had the best birthday ever (she says so anyway). I'll give ya'll a rundown on what we did. No, I am not going to say eeeeverything that we did

.
To begin with, I was able to scraunge as much as I could for this vacation. How do you make your wife happy on her birthday? Fly her first class to NYC. How do you continue making her happy? Stay at the Waldorf Astoria. How do I continue after? None of your business

...Well, that's what I did, I was able to fly her on first both ways and reserved at the Waldorf.
The day we got there, we arrived at around 4:00 pm to the Hotel. My wife slept for about an hour because we really hadn't slept much the night before packing and, well, she needed her sleep. She woke up and we went out for a walk around Broadway and Times Square (skip and a hop away from the hotel). We walked around until about 8:30 pm. Mind you, we started at around 5:30 pm, so we walked a whole hell of a lot the first night....

Our second day was, well, crazy. We decided to go to Central Park. By the way, that place is HUGE. I had no idea how big it was. We grabbed our map and walked to central park. This was at around 10:30 am. We walked around Central Park and saw people getting sun in the middle of the field (shock to the system to me since I live in Miami), people playing ball in the park, etc. We walked for about 3-4 hours and we thought that we had gotten to the other side of the park. Well, we arrived at Tavern on the Green and found out that we weren't even half way. We walked a couple of blocks further south and stopped because my wife wanted a hot dog. That's when that day's ordeal began for me. They gave her one with sweet onions, which she hates, and me being the husband that I am, told her to order another one and I would eat that one. We ate and walked a little further to the Museum of Natural Science so that I could see my "big ass whale", which is what I call the blue whale in the ocean part of the museum (tradition for me). Got out of the museum and decided to cross over to the other side to go to the Met. What an error. We got lost in Central Park. After asking a few hot dog vendors who could barely understand me or be understood, we arrived to the other side, only to find the Met closed (they don't open mondays). My wife bought a pretzel (I made her do so, since I find them so good) and sat down to eat it. We then decided to walk some more, and more, and more. We had walked for about an hour and thought that maybe we should have an early dinner. So we ate at Serendipity. I ate a Turkey sandwich and drank a "Frozen Hot Chocolate", yeah, that's right, I drank it

. However, while having dinner, I began feeling a little "funny". We walked back to 5th avenue (Serendipity is only a couple of blocks away) to get the subway to the Empire State Building. Mind you, this is after walking for close to 8 hours....My feet were aching and I found out later that I had a pretty nice sized blister. Arrived at the Empire State Building and bought tickets to a cool show and the observation tower. As soon as we bought the tix, I told my wife that we had to get "The hell out of there" or I wasn't going to make it. We caught a roller coaster...er...a taxi and went back to the hotel. After about an hour that included the runs and laying in bed, I was able to gather strength and go back to the Empire State in another cab. Watched the show and went on the observation deck at around 9:00 pm. By the way guys, nothing more romantic for the wife or girlfriend than going to the Empire State at night. We walked back to the hotel from there and arrived exhausted at around 10:00 pm.....Went to sleep

To be continued....

Posted by: fantasma62

Our second full day in NYC was a very eventful one. We left the hotel at around 10:00am after having breakfast. We got to Grand Central Station and got a subway to Battery Park, where you get the Ferry to the Statue of Liberty and Ellis Island. Got the Ferry and went to the Statue of Liberty, but we couldn't get in since it was sold out

. The one thing that I wanted my wife to do was to climb the Statue of Liberty...Oh well, next time.
Got back to Battery Park and walked over to Ground Zero. Not much to say, other than saying a little prayer and leaving (I wanted to have closure...).
Continued walking and went to Chinatown

. I was very unhappy, but my wife wanted to go buy Goach purses...er...sorry Coach purses (knock offs). Bought purses and as we were leaving, a dump truck full of rotten chickens decided to brake hard next to me and a bunch of chickens dropped to the ground. People started running away and others throwing up because the smell was ill, overwhelming. For a whole block you could smell this crap, and knowing how much I hate chicken

. Not so much eating it, but cooking it and touching it before cooking......
We walked away from that hell hole of a place and walked right thru Little Italy, SOHO and got to Union Square. No, we didn't stop, we got the Subway and left to the Hotel because we had a play at 7:00 pm. So we literally walked another 6 hours that day at that point. We arrived at the Majestic theater to watch the Phantom of the Opera (amazing). The play ended at around 9:30pm. We then went to John's Pizzeria. This is a place that used to be a church and was turned into a pizzeria. Great pizza. We then walked to the hotel after taking a few pictures of Times Square at night and went to sleeep...

Continued....

Posted by: fantasma62

On our last full day there we went to the stores. We went to Macy's and spent the afternoon in Times Square. At 5:00 pm we got on the Subway with my cousin and her husband to go to Brooklin to eat dinner. We ate at an italian restaurant where they had filmed an episode or two of the Sopranos. We had the most amazing time (because on wednesdays, the wise guys don't got there. Nobody got whacked

). No, I didn't eat any pasta, in fact, I ate some potatoes, antipasto (clams, mussels, shrimp), spicy Italian peppers and loads and loads of wine

. We had a woderful time....
We left to the hotel (via a car service, my cousin didnt want me lost around Brooklin and 11:00 pm)
Got to the hotel and packed our stuff and passed out...
The morning after, we left the hotel. However, I made what could have been a huge judgement error. I decided that we should wake up at 6:00 am for our 8:00 am flight to Miami. We left the room and called the car service at around 6:30. The car got there at 7:00 am. We got to La Guardia at around 7:30 am. After worrying a whole lot, we were able to make it to check the bags in, but the boarding passes could not be printed. The short ordeal began. The guy told us to go inside and print it at a kiosk. The boarding passes wouldn't print. Time was passing by. I told my wife to make the line while I tried calling somebody on the Delta Help phones. This was at 8:02 am. We were told by a passenger that they couldn't leave with my bags and that they would have to wait for us. Once I spoke to a Delta CSR, she told me that my flight was delayed to 10:15am because the crew had arrived late the night before and they couldn't fly the plane without a complete rest. Regulations I gues...Either way, thank goodness for these people...After almost having a heart attack in La Guardia airport, we were able to come home and see our kids, whom we had missed dearly.

I know that this is not part of a workout or diet plan, but I guess this is part of a lifestyle change because we briskly walked 18 hours in three days. Not counting the time we walked in Times Square the day we got there....
So this was my wife's first trip to NYC. She ended up liking NYC more than Las Vegas....I told her so......

Posted by: fantasma62

Now, getting back to my Lifestyle Change. There are some good news. I weighed myself on Monday. Although I was not at home, I weighed myself in my room and in the gym. I weighed in at 251 in the bathroom and 252 at the gym. Being that I am sometimes negative, I went with the higher weight. So during the first week of my lifestyle change, I lost 7 pounds. Not too bad. My muscles feel good and I am ready for a fresh start on monday....

Posted by: atherjen

Hey Tony!

SOunds like you had a wonderful trip to NYC!

Congrads on that weight loss

Keep'r going!

Posted by: fantasma62

Hey Jen,

Thanks I sure did have a great time

Let's see what happens next week when I go in a non-stop, full tilt body attack...

Posted by: chiquita6683

best of luck to u!

Posted by: fantasma62

Hi Chiquita, thanks a bunch for the kind words....

Posted by: P-funk

Quote:

we arrived to the other side, only to find the Met closed (they don't open mondays).

you were tight nest my apt. and you didn't even call me!!!

Posted by: fantasma62

Quote:

Originally Posted by P-funk

you were tight nest my apt. and you didn't even call me!!!

My bad P-Funk, but I was so freaking lost in there

Central Park is huge. I am going back hopefully in December. Whenever I go, I'll buy you a beer....er....protein shake...
Is this a bannable offense??

Posted by: P-funk

Quote:

Whenever I go, I'll buy you a beer....er....protein shake...
Is this a bannable offense??

you're pushing it.

Posted by: fantasma62

Thank you Mr. Funk for not banning me

Posted by: fantasma62

Ok, here we go....

After a week of cheating and eating badly, I am ready for a restart. No, I am not upset, I am not depressed, I am not unhappy. On the other hand. I had a very good week. I had a whole lot of fun and did a whole lot of walking. I am very happy and I cheated all week...
I have no trips planned. I still have 10 pounds to lose in a month. I WILL meet that goal.
I just went grocery shopping and bought all the good stuff that I will eat this week. I bought three steaks, 4 chicken breasts, salads, the works....
All of the proteins mentioned are going directly in the grill (bbq), no don't worry, nothing other than a little garlic and lemon on the chickens and salt/pepper on the steaks......

I am ready, and this time is for real....10 POUNDS here I come....

Posted by: Sapphire

Glad you loved NYC!!

Wasn't the Phantom great? I have seen it twice. I know NY gets a bad rap, but I LOVE it here!!

I am so proud of you, you have the best attitude. You had a vacation and had FUN.... now you are ready to get back to your normal life style. AWESOME!!! THAT is how you get in shape and STAY that way!!!!!

BTW that chicken story is

Posted by: Minotaur

Quote:

Originally Posted by fantasma62

Ok, here we go....

After a week of cheating and eating badly, I am ready for a restart. No, I am not upset, I am not depressed, I am not unhappy. On the other hand. I had a very good week.

Japanese proverb... "Fall seven times, get up eight."

Good job big bud.

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Glad you loved NYC!!

Wasn't the Phantom great? I have seen it twice. I know NY gets a bad rap, but I LOVE it here!!

Hi, your NYC treated me very well. I even ate at a restaurant in Brooklin where they filmed episodes of the Sopranos, isn't that cool? I know, I know, I already said that, but I found it to be so cool....
I am going on today with RR. I am so glad that I can continue on rather than start from Power again. I am very psyched and ready to continue. I have already been eating normally again (normally, according to my lifestyle)...
As always, thank you for your kind words.....

Posted by: fantasma62

Quote:

Originally Posted by Minotaur

Japanese proverb... "Fall seven times, get up eight."

Good job big bud.

Minotauro:
I couldn't have said that better myself....Thanks for the encouragement....

Posted by: fantasma62

Ok, enough BS....

I tried being upbeat and motivated today, but I have had an all around shitty day. I mean I really tried to be, but it just hasn't happened...Sorry all...
I was born in Venezuela (although it may not seem like it since I am an American citizen and have been here for 21 years) where they had elections yesterday to try to overthrow the current nutcase...er...president. Of course, the people lost and the future dictator won easily by cheating. That was a blow in itself that basically had me in a daze all day. Ya'll may not understand what that feels like because we have a democracy over here, but for me, it's a source of sadness and embarrassment.
The only good part of my day was that my daughter started school today and had a great day

. She did well but I did not exactly have a good breakfast with me being in a hurry and all, which basically translated into an all around bad diet day. Nope, I didn't exactly go out and binged or cheated if I can look at a positive. My only cheat of the day was an organic strawberry-banana smoothie with my dinner. The bad food day dominoed from breakfast up to dinner. I had my Whey shake and it didn't sit well with my stomach because (and this is a guess) I drank it withouth adding anything else to my stomach. So, although I haven't cheated or binged, I have had really my worse day since my "lifestyle change".
Worse of all, I am not going to work out today. I got home today at around 9:30 pm after having worked all day and then doing the "Aly went to school" rounds at my in-laws, my parents and my grandparents. I am exhausted and my workout went out the window....I was excited about starting the RR part of my P/RR/S workout but now I have to look forward to starting tomorrow, going against my minor OCD problem of having to start everything on a monday.
Now you see, I am not always upbeat. I have my bad days too, even if you see me trying to help out in the board...
I am sure tomorrow will be better, I hope...
Sorry if I have disappointed anyone, but I really feel like shit...
Oh and sorry about cursing, I don't normally do that, but oh well.....
Don't worry, I am venting, which is good for me todayand, I am not yet suicidal

Talk about going from the sublime to the ridiculous. Great tip to NYC, bad return..

Posted by: KataMaStEr

Don’t worry about it, NOBODY in here can say they haven’t had shitty days when they didn’t give a damn about anything. Just don’t make it a habit

Tomorrow hit those weight like if you life depended on it

When are you going to start tracking your carbs, proteins and fats?

Posted by: Jodi

It's just a matter of waking of the next day and moving on.

Posted by: P-funk

hang in there man

Posted by: Sapphire

Listen Tony...

there are days where I couldnt lift a dumbbell if my life depended on it... we ALL feel that way sometimes!! It's normal. Dont sweat it and DON'T GIVE UP!! Relax... this a complete life style change NOT a diet. If you drank a smoothie, GREAT,hope you loved it, cause you aint having another one for a while!

Have a good workout today. You will feel better afterwards!!!

Posted by: fantasma62

Hi All,

Thanks for the kind words. I really was down in the dumps yesterday. You have to understand, and Raul may understand it more than anyone here, Fidel Castro is a really bad guy and the guy now governing Venezuela is in the same boat as Castro. I don't want to see that beautiful rich country become a country that's so far in the 1950's that it's become worthless. I don't want my family to flee Venezuela the same way that they fleed from Cuba.
To resolve my mental "stupidity", I simply grabbed a book and read a bit and went to sleep. Sometimes sleeping on it helps. Also, sometimes, you get a laugh from the most unexpected people. Funny story, my boy Anthony woke me up like at 4:30 am. Yup, that's 4:30 in the morning. Anyways, the little Barracuda, as I have now began calling him because he likes shiny stuff, was on my bed, where my wife had put him to feed him while she went to get the milk in the kitchen. I was sound asleep and I start hearing someone saying: "ma ma pa pa" and grabbing for my chain on my chest (mind you he missed a few times and grabbed chest hairs instead

).I woke up looked at him and he smiled at me. I started laughing. I know it was early in the morning, but that will fix a shitty day quickly. I remembered what I had written last night and how down I was and started laughing harder. My son had never called my name, never said "papa", so I was pretty happy....

The truth here is that my kids and my family are the things that get me going.
Yesterday I had a bad day, but today at 4:30 am, my day started in a good note. I got off the bed and started preparing my day's meals. I even worked on my RR routine. The greatest thing about yesterday's debacle of a day, was that I woke up refreshed and ready. It also showed me that my mind is in the right track. I was upset because I hadn't been able to work out. A month ago I woulnd't have given a crap. I was upset because I didn't eat right. The cheat was so minimal that it didn't bother me. It was the fact that I didn't eat the meals that I wanted to eat, which also shows me that I am going in the right direction.
Raul, I had started using that great link the last couple of days before I left to NYC. Today I am going slowly at it....I'll be Ok there.
This is my what I ate today for breakfast:

2 slices of multigrain bread
1/2 oz of 2% cheese
1/2 cup of fat free milk
Nasty, nasty cereal. I am not sure of the name but it has to be good for you because it's just nasty (I'll probably post it later when I go thru my whole set of meals for the day). I added three packs of equal.
3 Fish oil capsules

Meal 2:

Whey powder with 8 oz of fat free milk
3 oz. crab meat
3 fish oil capsules...

I'll go into more detail later....

Once again all, thanks for the comments, they do help......

Posted by: fantasma62

Ok, before I do this, I am posting my RR workout.
P/RR/S gurus, please critique. I have only decided on tuesday's workout. I'll post numbers later for the rest...probably tonight....

Tuesday - Chest

Dumbbell Press 3 x 7-9
Inclined bench press 3 x 10-12
Flyes 2 x 13-15
Dumbbell Pullovers 2 x 16-20

Wednesday - Legs

Leg extensions
Lying leg curl
Squats
Stiff legged dead lift

Thursday - Rest (Cardio)

Friday - Shoulders and back

Single arm dumbbell press
Shoulder Shrugs
Wide Grip Upright Row
Dumbbell Front Raises
Pulldowns

Saturday - Arms

Alternating Dumbbell Curl
Concentration Curl
Inclined Dumbbell curls
Triceps Pushdown
Skull Crunchers
Dumbbell Kickback

Sun - Rest (cardio). I hope to be able to take just one day off and begin again on monday. If ya'll don't advice me to do that, I'll rest two days...
Ab work will be performed 3 tiemes a week after workouts on tue and wed. and after cardio work on thurs...
Cardio will be done on rest days...

Thanks....

Posted by: greekblondechic

Awwwww, the things you write make me just want to give you a hug! That's awesome about your son, I am sure you are very excited!

Posted by: fantasma62

Quote:

Originally Posted by greekblondechic

Awwwww, the things you write make me just want to give you a hug! That's awesome about your son, I am sure you are very excited!

My Miriam says that I am huggable...

I created this journal not just for working out, but in reality it is for my new lifestyle. If I can post when things are bad, as I did yesterday, I can post when things are good. Anytime my kids do something good they make me smile, and when they are bad they make me laugh. Why? I remember my mom saying: "I hope that when you have kids they are just like you" (I call it the Parent Curse)

Posted by: fantasma62

Well, I did say I was going to have a good day today. I had a good day eating and I am dead tired after my workout (RR). In fact, I got much more tired with this routine than with power. I also noticed that I was a little stronger. During some exercises, I was able to lift almost as much today as I did during my Power routine.
Anyway, here is my routine for today:

DB Press:
7 x 30
8 x 25
9 x 20

Inclined Bench Press:
10 x 85
11 x 75
12 x 70

Flyes:
13 x 20
15 x 15

Pull Over:
16 x 15
20 x 10
I was exhausted when I first started with my pull overs. I didn't think I could do it, but I gave it a go. That's as much as I could lift.

I am pretty happy with my workout. I am no longer, looking at what I used to do and that makes me very excited to continue with legs tomorrow....

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

Hi All,

You have to understand, and Raul may understand it more than anyone here, Fidel Castro is a really bad guy and the guy now governing Venezuela is in the same boat as Castro. I don't want to see that beautiful rich country become a country that's so far in the 1950's that it's become worthless. I don't want my family to flee Venezuela the same way that they fleed from Cuba.

I’m just happy my dad had the guts to get us out of that shithole.

Raul, I had started using that great link the last couple of days before I left to NYC. Today I am going slowly at it....I'll be Ok there.
This is my what I ate today for breakfast.

Posted by: fantasma62

2 slices of multigrain bread
1/2 oz of 2% cheese
1/2 cup of fat free milk
Nasty, nasty cereal. I am not sure of the name but it has to be good for you because it's just nasty (I'll probably post it later when I go thru my whole set of meals for the day). I added three packs of equal.
3 Fish oil capsules

Meal 2:

Whey powder with 8 oz of fat free milk
3 oz. crab meat
3 fish oil capsules...

Meal 3:

1 broiled chicken breast
1 sweet potato
2 small corn on the cob
1 cup of diced tomatoes
3 fish oil capsules

Meal 4:

Whey powder with 8 oz of fat free milk
3 oz. crab meat
3 fish oil capsules...

Meal 5:

Sirloin Steak 6 oz
Medium Baked potato
1/4 cup cottage cheese
Sugar Free Syrup for the dressing
2 plum tomatoes
3 fish oil capsules

Total Calories: 2,295 or 1000 calories off the pace...

I am having major trouble with my calories. I kept my carbs almost the same and I upped my proteins, still, not reaching....
I'll keep on trying to see what I can do.....

Posted by: Jodi

Just keep on adding until you have reached it. You will become hungrier over time as your metabolsim speeds up and will have no problem figuring out where to add it

It takes time to speed your metabolism up so don't rush it.

Posted by: KataMaStEr

^ YUP, what she said

Posted by: Sapphire

I am so proud of you Tony!!! You are doing awesome!!!!!!!!!!!!! Seriously GREAT!! I get very tired doing RR too!! Less rest between sets.

I am doing shock week, did shoulders, tris and abs yesterday. LEGS today.

You are so lucky Jodi is helping you!!! She is great! Maybe add another meal? Go for 6? I just ate Fiber One cereal... and I gotta go to the

now!!!

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

I am so proud of you Tony!!! You are doing awesome!!!!!!!!!!!!! Seriously GREAT!! I get very tired doing RR too!! Less rest between sets.

now!!!

Hi Cindy, thanks for the encouragement....
I just can't fit in another meal. I am so full all the time.....

Hi Jodi, thanks for the heads up. I didn't know I'd be hungrier. I am eating a whole lot right now and the fact that I lost all that weight the first week might be attributed to lack of calories right? It all came back the last two days in NYC and the weekend since I got here on a thursday. The funny thing is that I didn't eat that much, and when I did, it was a lot of peppers, mussels, oysters, shrimp and oh yeah

veal scallops and wine.....

Still, that was just my last night. The rest of the time was lots of walking and no time to eat....It makes complete sense. My metabolism slowed to a crawl while in NYC...

Hey Raul, as usual, thanks for the thoughts....

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

Hey Raul, as usual, thanks for the thoughts....

I’m just here to kick some ass if someone gets out of line

You’re lucky to have Jodi on your side, I’m sure you already know she knows her stuff very well

Posted by: Jodi

You guys are sweet

I just try to help when I can.

Tony - It can take several months for your metabolism to speed up. Between eating healthy and working out it will happen and when it does....

Watch out hunger pangs.

Posted by: greekblondechic

Yeah, every three hours I'm starving, and I think my metabo is slow!

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

I’m just here to kick some ass if someone gets out of line

You’re lucky to have Jodi on your side, I’m sure you already know she knows her stuff very well

Hey Raul, and no joke intended, Jodi has "revealed" to me many things that Doctors simply have never taken the time to tell me. Both in question and answer sessions, or the sticky. See, I have tons of respect for her because she has been in my shoes, just like the other Jodie (JLB001)

. They both have been able to surpass her problem with weight to become a competitor. That takes guts and that's something that I respect and hope to emulate...

Posted by: fantasma62

Quote:

Originally Posted by greekblondechic

Yeah, every three hours I'm starving, and I think my metabo is slow!

Actually, for what I am understanding, if you are hungry every three hours, your metabolism is fast, because your body is asking you for food. At this moment, I am eating 5 meals where I feel literally stuffed. Jodi says that once my metabolism gets cranking, I will feel hungrier....That, believe it or not, scares me some, but that's one hill I will probably have to climb when I get there....

Posted by: JLB001

ewww....Hunger pangs suck the BIG one!

Jodi is right...once the metabo kicks in, you'll be hungry quicker.

Posted by: fantasma62

I have eaten the most ill, the most stomach wretching snack I have had in a long time.

So I go to the market and buy myself a little container with real crab meat. I am thinking, this has to be good. So I get to the register and the lady charges me $10 for a small container. I almost flipped, but I bought it anyway (wife would kill me if she knew

)
I got home and tried it, and it was really nothing out of this world, so I decide to add lemon and tabasco. It improved the flavor. This was on sunday mind you.
So today I take that to work to eat with my Whey shake. My first meal during work I ate the crab meat (again, nothing out of this world) and the cottage chees on the side. Not to godaweful. For my afternoon meal (after lunch meal) I was going to do the same and thought, hmmm, if I add a little Cottage Cheese to this it may be pretty good (you know, famous last words...), so I did. OMG, what a mistake that was. That was the most ill tasting mix I have had in a long time. Being the trooper that I am, seeing that I needed the proteins, carbs and fat, ate 80% of it. However, right now I think about that mistake of a meal and

.
Sometimes you make errors that are larger than anything you have ever done. I have cooked many weird things in my life and most of them have come out pretty good. This, not so good.....
Just a story.....

Posted by: fantasma62

Well, I don't know what this nasty mixture did for me, but I wasn't able to eat anything else and decided to hold back my workout for the day. I am feeling better now though...
I have been feeling, as kids say, yucky. Every time I think about that I get queezy. I am going to bed and sleeping early. The last few days I have been falling asleep really late and waking up really early, which is catching up to me.
Tonight I played with my kids all night, which to me that's better than anything in this world. No, I have not lost my focus. I just needed to rest tonight.
The only good news about this is that today was Legs, the strongests part of my body.
All in all I am pretty happy that I did this today and I'll be fully ready for shoulders and back tomorrow...
Hey Cindy, if you can check out my shoulder and back workout below:
Shoulders and back

Single arm dumbbell press
Shoulder Shrugs
Wide Grip Upright Row
Dumbbell Front Raises
Pulldowns

Good night all....

Posted by: greekblondechic

No deadlifts?

Posted by: Sapphire

[QUOTE=fantasma62]Hey Cindy, if you can check out my shoulder and back workout below:
Shoulders and back

Shoulders
Single arm dumbbell press 2x4-6
Shoulder Shrugs 2x8-10
Wide Grip Upright Row 2x10-12
Dumbbell Front Raises 2x 16-18

Back
WG Pulldowns 2x4-6
CG underhand pulldowns 2x10-12
bent over dumbbell rows (do you know how to do these?) 2x14-16
DEADLIFTS (as per GBC

) 2 sets 2x16-18 (keep weight relatively light)

If pressed for time.. skip CG underhand pulldowns and do BODRs 10-12 reps, and deads 14-16!!

Posted by: fantasma62

[QUOTE=Sapphire]

Quote:

Originally Posted by fantasma62

Hey Cindy, if you can check out my shoulder and back workout below:
Shoulders and back

Shoulders
Single arm dumbbell press 2x4-6
Shoulder Shrugs 2x8-10
Wide Grip Upright Row 2x10-12
Dumbbell Front Raises 2x 16-18

Back
WG Pulldowns 2x4-6
CG underhand pulldowns 2x10-12
bent over dumbbell rows (do you know how to do these?) 2x14-16
DEADLIFTS (as per GBC

) 2 sets 2x16-18 (keep weight relatively light)

If pressed for time.. skip CG underhand pulldowns and do BODRs 10-12 reps, and deads 14-16!!

Thanks Cindy, after I posted it yesterday, I thought that I had seen Gopro say that it was 4 per body part. I only posted 2 per, thinking of my P routine....oops

I should not be pressed for time, so I should be able to do everything

Posted by: greekblondechic

Cyndi, why is there different reps for the different exercises, I was just wondering cuz I pretty much try to do the same # of reps for all of them..

Posted by: Sapphire

Quote:

Originally Posted by greekblondechic

Cyndi, why is there different reps for the different exercises, I was just wondering cuz I pretty much try to do the same # of reps for all of them..

Hey Viv

Tony is doing P/RR workout... power/rep range. He is in rep/range week. That is how GP designs the workouts... start heavy low reps, medium weights, medium reps, lower weights higher reps. all for the same body part. It is brutally painful, but GREAT!!!
When Tony gets more experience he will add in a shock week, all supersets and dropsets. Power week is heavy weight, low reps.

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Speaking of pain.....OUCH!!!
My chest is still sore from tuesday...But it's good sore.
By the way, I soooo want to do Shock. I have worked with supersets before, not with dropsets, but that I can adapt to quickly. Hmmm, it's so tempting to do that......
Thanks again for the help Cin...

Posted by: fantasma62

I must get the name straight, it's Cyndi, not Cindy.....Got it mixed up...

Posted by: fantasma62

Hey Cyndi,

Guess what, I hate you.....No, just kidding. THis workout really kicked my ass. For the first time since I restarted my weight training, I haven't felt like I got my ass kicked this bad. I had to skip the deadlifts because I was literally spent. I had nothing left in me....
Here is my routine, which you already know

:

Shoulders
Single arm dumbbell press
7 x 30
9 x 25
Shoulder Shrugs
8 x 135
10 x 115
Wide Grip Upright Row
16 x 95
18 x 85
Dumbbell Front Raises 2x 16-18 (really tough)
16 x 15
18 x 10

Back
WG Pulldowns
7 x 90
9 x 70
CG underhand pulldowns
10 x 70
12 x 50
bent over dumbbell rows (do you know how to do these?)
16 x 20
18 x 15
I was already feeling exhausted while doing this one, so the weight is a bit low. Also, my grip really suffered here. My fingers are not working out well and my grip is really weak...
DEADLIFTS as I said, I couldn't do them, I was spent....

Thanks a bunch buddy....I owe you....

Posted by: fantasma62

Man was I worthless last night. After working out, I came in the house and found that my daughter was still walking around the house. Mind you it was 10:30pm and she had school today. She normally wakes up at 6:15am.
I noticed that she was sleepy but, of course, wanted me to carry her and put her to sleep. After I told her that I couldn't do it, because I just couldn't carry her, I really had nothing left....She gave me the look. You girls know the look, you all use it (I can't believe she is learning already...she's so young) to make us guys melt. So after I melted, I had to fix myself up again and had to summon every ounce of strength that I didn't have, to carry her to my recliner (thank goodness it was next to me), where I proceeded to put her to sleep...Man, she really loves school...I never thought that any kid of mine would like school

. No problem, I still have Anthony's brain to mold

Anyway, here is my workout for tonight:

Arms:

Concentration Curl (7-9)
Alternating Dumbbell Curl (10-12)
Inclined Dumbbell curls (13-15)
Preacher Curl (16-20)
Triceps Pushdown (7-9)
Skull Crunchers (10-12)
Dumbbell Kickback (13-15)
Dumbbell Cross face (16-20)

I haven't posted my meals anymore because I need to work on putting in more calories. Once I get that down, I'll post my meals daily so that ya'll can marvel

Posted by: Sapphire

Workout for today looks

, only do 2 sets of each though!!

Are you taking glutamine? If not, you should!!!

Posted by: Sapphire

Quote:

Originally Posted by fantasma62

Hey Cyndi,

Guess what, I hate you.....No, just kidding. THis workout really kicked my ass. For the first time since I restarted my weight training, I haven't felt like I got my ass kicked this bad. I had to skip the deadlifts because I was literally spent. I had nothing left in me....
Here is my routine, which you already know

Just saw this post!

glad you hate me, that means you are working HARD!!!
EXCELLENT WOKROUT!!!

Do not worry about the weight number, it doesn't matter, as long as you are spent when you are done that is ALL that matters!!! I figured DLs might be too much, they are killer!! So proud of you!!!!
My grip is weak too, sometimes I have to use hooks when I lift very heavy barbells to do deadslift or SLDs..

It will improve too, do not sweat it!

Excellent job!!!!!!!!!!!!!

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Workout for today looks

, only do 2 sets of each though!!

Are you taking glutamine? If not, you should!!!

Hey Cyn, thanks a million.....

Cool, I'll do 2 sets of each.
I am taking ICE, which has Glutamine and Branched Amino Acids. I am actually not in that much pain anymore now...I feel ready to

Posted by: fantasma62

Good morning all,

I had an amazing workout yesterday and I'm very happy with it. I prepared myself for the worse regarding the weight, but you know what, I got a tremendous burn with this workout and lesser weights.
I would have posted it last night, but I was so worthless, after the workout that I only had enough energy to go out last night with my wife to the mall and come back home to only collapse in bed. No, it's not just the workout, but the fact that I have been lacking loads of sleep. See, I am used to sleeping between 6-7 hours a night. This week, I have been going to sleep at my usual time, between 12:00 and 1:00 am, but waking up at 5:45-6:00 am. I already started shifting my sleeping habits a bit and last night I "collapsed" as I said, at around 10:30 pm, I woke up after 11:00 and I don't know when I went back to sleep again, but it wasn't much later. Today I got woken up at 8:00 by my boy. So I slept better....
Now for the bad, I have a forced cheat today. Today is my grandmother's 93rd bday and, well, there is pork , rice, beans and all the other goodies that Cubans eat at "EVERY SINGLE FREAKING PARTY". So I'll eat some of it, however, I will be careful today, since I weighed myself and have lost 9 pounds since monday morning. If I hadn't gone to NYC, I would be down 18

. Don't worry, I don't regret the trip to NYC..

Either Way, here is yesterday's workout:

Arms:

Concentration Curl
7 x 20
9 x 15
Alternating Dumbbell Curl
10 x 30
12 x 15
Inclined Dumbbell curls
13 x 15
15 x 12.5
Preacher Curl
18 x 40
20 x 30
Triceps Pushdown
7 x 50
9 x 40
Skull Crunchers
10 x 30
12 x 20
Dumbbell Kickback
13 x 12.5
15 x 10
Dumbbell Cross face (16-20)
18 x 12.5
20 x 10

I was definitely not as spent as I was the day before, but I was sore and tired. I got the best burn in my arms in years....
Have a great day all

Posted by: greekblondechic

Glutamine! I should be taking that.. *slowly gets up like an old lady and looks for her bottle* oouuchh...

Posted by: KataMaStEr

Keep it up man, you’re kicking some serious ass

You’re will need to isolate yourself from the Cubans though

Posted by: Sapphire

Great workout Tony!!! Be careful about what you eat at your Grandma's, keep the portions small, except the protein!! You need it to build those big guns of yours!!!

Posted by: Sapphire

Quote:

Originally Posted by KataMaStEr

Keep it up man, you’re kicking some serious ass

You’re will need to isolate yourself from the Cubans though

Hey Kata.... just curious, that girl's butt in your sig looks hmmm... weird, sorta like it's 2 people. Is it an optical illusion?

Posted by: KataMaStEr

Quote:

Originally Posted by Sapphire

Hey Kata.... just curious, that girl's butt in your sig looks hmmm... weird, sorta like it's 2 people. Is it an optical illusion?

No Sapphire she just has one BIG bootey

Posted by: KataMaStEr

Quote:

Originally Posted by KataMaStEr

No Sapphire she just has one BIG bootey

Don't let the wife see this Tony

Posted by: fantasma62

Holy Crap Raul!!! Wonderful eye candy....

Well, it wasnt' so bad today. I didin't eat a whole lot of food. I had small portions of the meal. Another thing is that it was outside and today was "stupid" hot. I must have sweat 3 gallons of water. This heat made me drink, I would say, about 45 cups of water. I no longer drink and hate smoke. I love drinking water. I think that's what's helped me stay healthy throughout my life.
Either way, I am tired and I am going to fall asleep to the Marlins baseball game.
Take care all

Posted by: fantasma62

I am going for it. I have had almost three weeks to think about it. I am going to do Shock...

It's going to be amazing. I am going to surprise myself when I do it because that's my plan....
Anyway, I'll post monday's workout tomorrow for criticism, since I am about falling asleep....

Good night all

Posted by: atherjen

I will pretend I didnt see that!

Posted by: KataMaStEr

If I remember right the rules are no nipples and no cuchy, not breaking any rules. Nothing is showing on that pic just some skin.

Posted by: Sapphire

Still think it looks funny... but that is from a female point of view. Personally I wouldnt want MY booty THAT big, but that is what makes the world go round!!

SHOCK WEEK already Tony!! Good luck Hun!

Posted by: fantasma62

Hey Cyn...

Yup, shock week. I have enough time to convince myself not to do it this week, but the Shock part of my brain still won.
I will post my workout later today, so please feel free to critique away. To keep up with my routine, the days will be as follows: Chest, Legs, Rest, Shoulders/Back, Arms, Rest, Rest....

Posted by: fantasma62

Very happy today. I worked extremely hard this whole week and ate as well as I could after feeling sick (crab meat and cottage cheese incident

), and I have lost 5 full pounds. I am down to 254. I also feel stronger, believe it or not. I never thought that a full week of lifting would do such a thing, but it did.
This week I am going back to counting my calories like a good boy and have made strides to improve my protein and carb intake by tweaking a few things in my diet. I feel good healthwise and I have not gone thru the pains that I normally go thru after working out, thanks to ICE (thanks Jodi).
What makes me even happier is that I had a nice full cheat day on saturday where I had small portions, but I had a few different small portions. I however drank, as I said, no alcohol and instead drank about 45 cups of water, since the party was outside. Either way, I am not unhappy. It affected me physically, of course, since I could have lost more weight. But my mental health is pretty excellent

All in all, I am more pumped than I was last week.
Ok, now I am ready for Shock, may the lord protect me

Posted by: Sapphire

You will be fine Tony!! Just remember you may have to go a bit lighter on the weight, because you will be supersetting, very exhausting with no rest.

My shock chest wo was as follows

-SUPERSET: INCLINE FLYE/BENCH PRESS...2 X 8-10 EACH
-SUPERSET: SMITH INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH
-DROPSET: DIP MACHINE (LEAN INTO THEM)...1 X 8-10, DROP, 6-8

I am very sore today from thso workout I did Saturday...

you can replace the cable crossovers with flat flyes and dip machine with flat DB presses dropset.

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

You will be fine Tony!! Just remember you may have to go a bit lighter on the weight, because you will be supersetting, very exhausting with no rest.

My shock chest wo was as follows

-SUPERSET: INCLINE FLYE/BENCH PRESS...2 X 8-10 EACH
-SUPERSET: SMITH INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH
-DROPSET: DIP MACHINE (LEAN INTO THEM)...1 X 8-10, DROP, 6-8

I am very sore today from thso workout I did Saturday...

you can replace the cable crossovers with flat flyes and dip machine with flat DB presses dropset.

Hey Cyn,

Thanks so much...from now on you are coach

By the way, you are the AVI queen. I am a happily married man, so I can unequivocally say that you look beautiful in your AVI's....Please take that as a complement and not a come on....

Then again, you already know that....

Posted by: Sapphire

Quote:

Originally Posted by fantasma62

Hey Cyn,

Thanks so much...from now on you are coach

By the way, you are the AVI queen. I am a happily married man, so I can unequivocally say that you look beautiful in your AVI's....Please take that as a complement and not a come on....

Then again, you already know that....

I would NEVER think you were hitting on me!! I can tell you adore your wife!!

Thanks for the compliment!!

And I would be HAPPY to be yur coach!!

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

I would NEVER think you were hitting on me!! I can tell you adore your wife!!

Thanks for the compliment!!

And I would be HAPPY to be yur coach!!

Posted by: KataMaStEr

Quote:

Originally Posted by fantasma62

Holy Crap Raul!!! Wonderful eye candy....

You been working hard, figure you needed a reward

Quote:

Originally Posted by Sapphire

Still think it looks funny... but that is from a female point of view. Personally I wouldnt want MY booty THAT big, but that is what makes the world go round!!

Posted by: BabsieGirl

YOU LOST WEIGHT AND DIDNT TELL ME????

I'm sooooooooooooooooooooooooooooooooooooooooooooooooo oooooo HAPPY for you!!!!!

Posted by: fantasma62

Quote:

Originally Posted by BabsieGirl

YOU LOST WEIGHT AND DIDNT TELL ME????

I'm sooooooooooooooooooooooooooooooooooooooooooooooooo oooooo HAPPY for you!!!!!

:o :o
I know, I know...I forgot....:o
I am happy and at the same time I feel much stronger than before. It's amazing what this does to someone......I am also in a good mood

Thanks for your kind words Babs......

Posted by: fantasma62

Quote:

Originally Posted by KataMaStEr

You been working hard, figure you needed a reward

I am humbled.....

Posted by: fantasma62

It's funny how I forgot to mention the most important couple of moments of last week and why I am so very happy.

On saturday, at my grandmother's b-day (Cuban Pig Roast Party- Raul, you'd loved that), all I heard was: wow, looking good, keep it up. Normally that would have triggered me in a backwards slide as I would have started eating and going back to my old self, but it didn't (my mind doesnt' work in mysterious ways, just stupid ways), in fact, it got me more focused to start my Shock routine. The other really important thing is that my wife (who sees me everyday) noticed. She bought me different underwears because she thought they would look good now....Freaking underwears (these are called the trunks)...

Two meaningless moments to most, but not to me......

Posted by: fantasma62

Well, I just went thru my first shock day....

Well, I am Shocked

This is the quickest and toughest of the three routines.
I don't think I did enough weight, but I feel that in my next workout I can improve on that. I do believe that I reached failure in more than one routine...
The following is my routine:

Monday
Chest

-SUPERSET: INCLINE FLY (2 sets 10 x 15)/BENCH PRESS...(2 sets of 10 X 95)
-SUPERSET: INCLINE BENCH PRESS /FLAT FLY (2 sets of 10 x 15)
In the inclilne press I had problems completing my second of the two sets, so it worked out as follows: 1 set of 8 x 85 and 1 set of 7 x 85
-DROPSET: FLAT DUMBBELL PRESS (1 set of 10 x 30 and 1 set of 8 x 20

I did have trouble in between the first and second routine because my bench decided not to want to incline, so it became more of a waste of time. I wasted about 4-5 minutes trying to resolve that problem, which I was able to do.

My diet plan was as follows:

Meal 1
2 eggs
3 egg whites
1/2 oz 2% cheese
1 cup OJ
1 tbsp Safflower oil

Meal 2
Whey protein with Fat Free Milk
1 cup of strawberries

Meal 3
1 roasted chicken breast
1/2 cup of tomatoes
1 medium sweet potato (left the peel)

Meal 4
Whey Protein with Fat Free Milk
1 cup of strawberries

Meal 5
EAS Protein Bar ( only 1 gram of sugar). By the way, is it me or are these bars extremely hideous to eat....

Meal 6
1 McDonalds Grilled Chicken Breast Plain without the bread (Gave it to my dog

, let her get fat)
2 slices of multigrain bread
1 lowfat string cheese stick
1 tsp of Safflower Mayo

15 Fish oil capsules throughout the day. Spread evenly thru my first 5 meals...

I will calculate calories tomorrow, since I have nothing else left to give in my body....

By the way, funny story about working out with kids around you. After finishing my shock workout, which was very tough in itself, I had to put my 20 pound, 7 month old to sleep, by carrying him and rocking him. That was probably the worse part of the shock training

Anyway, hopefully tomorrow I'll do legs....
G-night all....

Posted by: fantasma62

Boy, it is really hard to eat so many meals in one day. I basically had to make myself swallow my second meal of the day, even if it was just strawberries, whey and low fat string cheese.
It is insane. When is my metabolism going to ask me for food? Will that happen once I am thinner? Man, it is frustrating but not back breaking....

Posted by: Sapphire

Yup are right SHOCK workouts are the quickest cause of all the supersetting and even quicker for you cause you did only one bodypart (I do chest and bis) GREAT JOB!!!!!!!!!!!!!

AND yes your metabolism will speed up very soon and you will be hungry all the time!!! Excellent job with your diet as well, I actually like those EAS bars...

Jodi may not like you eating those things.... GoPro lets me eat them, cause I am trying to gain a bit (only muscle of course)

Are you sore today? I will post a leg workout for you to do tonight. Did you do any cardio yesterday? Just curious....

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Yup are right SHOCK workouts are the quickest cause of all the supersetting and even quicker for you cause you did only one bodypart (I do chest and bis) GREAT JOB!!!!!!!!!!!!!

AND yes your metabolism will speed up very soon and you will be hungry all the time!!! Excellent job with your diet as well, I actually like those EAS bars...

Jodi may not like you eating those things.... GoPro lets me eat them, cause I am trying to gain a bit (only muscle of course)

Are you sore today? I will post a leg workout for you to do tonight. Did you do any cardio yesterday? Just curious....

Hey Cyndi,

I am falling dreadfully short in proteins and carbs daily, so I thought I should get a protein bar to help me. I made sure that they were not going to hurt me with the sugar, so I got one with 1 g of sugar. Hopefully she won't be mad at me

Regarding shock, yes, I am a little sore, but not a lot since I have been drinking ICE (Branched amino acids and glutamine) with my workouts, so my recovery is somewhat quicker.
Also, I "usually" do my cardio in my rest days. Or when my kids allow me to.
Normally I choose my rest days because I can used it like a workout day and I don't lose any time from playing with the kids. I spend no less than an hour every night playing with them. Usually when my wife is taking a shower, I will lay down with them in our walking closet (humongous and with mirrored doors all around) and sit there with them. My boy sat down yesterday for the first time by himself. I was so proud...I feel that if I spend less time with them, I'll miss stuff and well....
Either way, my cardio days are at the gym and most probably my legs too. We'll see how the week unfolds.
I also had neglected my abs last week and yesterday, but I am so spent after the workouts that it's really hard to do anything. I should give it a try during cardio days....we'll see...

Posted by: Sapphire

No problem Hun... your babies are your number ONE priority ALWAYS!!!

I was just curious when you did cardio, that's all. I LOVE protein bars and eat one probably every day...

I need to do abs too, I did them last on Friday I think....

Try not to do cardio on leg day... too tiring.

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

No problem Hun... your babies are your number ONE priority ALWAYS!!!

I was just curious when you did cardio, that's all. I LOVE protein bars and eat one probably every day...

I need to do abs too, I did them last on Friday I think....

Try not to do cardio on leg day... too tiring.

Gotcha, thanks for the tip....

...and you, take a day off today...Without a back, you are dead in the water....no workout today

Posted by: Velvet

Quote:

Originally Posted by atherjen

I will pretend I didnt see that!

LMAO..too funny

Sapphire, excuse my ignorance (new here), are you Tony's coach?

Posted by: Sapphire

Hmmm.... well I would say yes I am his coach... unofficially. We sorta all coach each other around here!!

Posted by: Sapphire

Quote:

Originally Posted by fantasma62

Gotcha, thanks for the tip....

...and you, take a day off today...Without a back, you are dead in the water....no workout today

I hear ya!! NO workout today...

Posted by: fantasma62

Quote:

Originally Posted by Velveteyes

LMAO..too funny

Sapphire, excuse my ignorance (new here), are you Tony's coach?

Hi VelvetEyes,

When I told you that people here are very helpful and selfless is because they are. Ever since I came into this group, everyone has offered help when needed, support when down and motivation to keep on when things are good.
Sapphire has been instrumental in helping me change my life and the way I viewed weight training by getting me involved with P/RR/S. With her help and Jodi's, and all the rest that I have not mentioned, I have been working to get better.
I would say at this moment that I have a coach (Sapphire), a nutritionist (Jodi) and a support system (IM) that I could not have dreamed I would have and to whom I'll be in debt forever.....So I try to help others the same way too, by offering moral support and nutritional help(I have learned a whole lot) to those who may need it...
So, ito answer your question, in a way, Sapphire is now my coach....

Posted by: Velvet

Quote:

Originally Posted by fantasma62

That's awesome Tony! You sound like a very positive and compassionate person. We need more folks like you in the world! And I'm sure that Jodi, Sapphire and others find it very rewarding to assist you in your fitness journey

Posted by: fantasma62

Quote:

Originally Posted by Velveteyes

Thanks a bunch....I try my best to help....I hope they do find it rewarding, or at least they will when the final transformation from Ugly Duckling (let's not forget fat) to a thinner ugly duckling will probably be as rewarding to them as it will be to me....
Like I said, if you need me holler, or just PM me, post on your journal....you know, whatever works for you....

Right now, all I can offer you is encouragement, you are very knowledgeable already on how you can look good...

Posted by: Velvet

Quote:

Originally Posted by fantasma62

Thanks a bunch....I try my best to help....
Like I said, if you need me holler, or just PM me, post on your journal....you know, the whatever works for you....Right now, all I can offer you is encouragement, you are very knowledgeable already on how you can look good...

Thanks buddy! I have the best coach in the world, she's taught me 90% of what I know about getting ready for competition!!

Posted by: Sapphire

Leg Workout SHOCK

-SUPERSET: LEG PRESS/SQUATS...2 X 10-12 EACH
-SUPERSET: LEG EXTENSION/STEP UPS...2 X 10-12/12-15
-DROPSET: LEG EXTENSIONS...2 X 15-20, DROP, 10-12 MORE
-SUPERSET: LYING LEG CURL/STIFF DEADLIFT...2 X 8-10 EACH
-SUPERSET: SEATED LEG CURL/STIFF DEADLIFT...1 X 8-10 EACH
-DROPSET: SEATED LEG CURL...1 X 8-10, DROP, 6-8 MORE
-SUPERSET: STANDING CALF RAISES/SEATED CALF RAISES 2X 8-10

Are these exercises do-able for you???

Posted by: Sapphire

Quote:

Originally Posted by Velveteyes

Tony is a very very positive person and I LOVE assisting him in any way I can!! I CANNOT wait to see his pics in 6 months!!!

Posted by: fantasma62

Quote:

Originally Posted by Sapphire

Leg Workout SHOCK

-SUPERSET: LEG PRESS/SQUATS...2 X 10-12 EACH
-SUPERSET: LEG EXTENSION/STEP UPS...2 X 10-12/12-15
-DROPSET: LEG EXTENSIONS...2 X 15-20, DROP, 10-12 MORE
-SUPERSET: LYING LEG CURL/STIFF DEADLIFT...2 X 8-10 EACH
-SUPERSET: SEATED LEG CURL/STIFF DEADLIFT...1 X 8-10 EACH
-DROPSET: SEATED LEG CURL...1 X 8-10, DROP, 6-8 MORE
-SUPERSET: STANDING CALF RAISES/SEATED CALF RAISES 2X 8-10

Are these exercises do-able for you???

I'll give it my best coach!!!

Posted by: Velvet

Quote:

Originally Posted by fantasma62

I'll give it my best coach!!!

Go Tony Go

Let me know how the legs are feeling the next day lol

Posted by: fantasma62

Quote:

Originally Posted by Velveteyes

Go Tony Go

Let me know how the legs are feeling the next day lol

Believe me, you'll probably hear the screams in Ontario all the way from Miami...
Seriously, the legs are one part of my body that I have to work on only to take fat off.
I played soccer for years and have always been able to carry large amounts of weight on them (For a while I carried a whole 307 pounds of Tony

)
I'll tell you all about it....

Posted by: Sapphire

Quote:

Originally Posted by fantasma62

I'll give it my best coach!!!

I know you will!!!

Posted by: Sapphire

Quote:

Originally Posted by Velveteyes

Go Tony Go

Let me know how the legs are feeling the next day lol

Or even the day after that!!

Posted by: Velvet

Quote:

Originally Posted by fantasma62

)
I'll tell you all about it....

Seriously? How much do you weight now Tony?? I LOVE training legs!!

Posted by: fantasma62

Quote:

Originally Posted by Velveteyes

Seriously? How much do you weight now Tony?? I LOVE training legs!!

Well, I am down to 254 (as of my weigh in yesterday morning)....
I weighed 307 right after my daughter was born just about 3 years ago (she was born on 9/1/01)...I posted this once to help a fellow fatty make a decision about his life and had not posted it in my journal, but here it goes...
I then had a funky dream one night about me dying and my daughter asking where I was at...gives me goosebumps...and then later during that same dream, when she was older asking Miriam (My wife) who was the guy in the photo....again, goosebumps.... Yup, it still makes me feel a little blah, when I talk about this....

After crying the rest of the night like a little girl (ladies please don't get offended, that's not my intent), I stopped drinking sodas and started eating a little better. This by the way happened before my boy was born...I haven't touched a soda since January 2002...
I got down to 259 and was hovering between 257 and 263 for the past year and 1/2. I started reading about working out and weights and maybe trying to get back to what I used to be before I got married (200 pounds, 12% body fat, size 31 pants). Then suddenly I saw the photo of my daughter and I walking off the beach (it's in my gallery) and scared me to death...I then found this site and god willing, I will reach my goal of 10 pounds by the end of the month....

It's funny, I haven't lost a whole lot of weight but my clothes are fitting better and people have noticed, so maybe this is working the way I planned it...

(CLICK HERE here to view the original thread with full colors/images)

Tony's Lifestyle Change

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