Thread: Total Transformation -- Newbie Journal

I should also say that my asthma has gotten under control since.. I can do a 45 minute cardio session and REALLY push it and be ok.. I may need an inhaler or something, depending on the weather but ..


Oh yeah, and quick question (for whoever's reading):
Does anyone know if salt air affects your lungs while running? Cause I've been running down by the beach, and I'll get 1 mi in and my lungs will be STINGING like I inhaled alcohol or something..

you seem to understand what needs to be done - now it's time to put theory into practice. Have you read the sticky's posted in the diet/nutrition area? If not, that's a good spot to start. After that, the mods here will probably ask you to post what you eat on a daily basis to start helping you. Remember, the onus is on you to read and ask questions about the sticky.

You've eaten well/worked out for 3 months you said ... time to do it again!

Hey, best of luck Bro, I hope everything works out for you. This is a great place for encouragement and info. There are great tips for getting through your cravings and weaknesses. Read the Stickies. Post your diet and routine you are on you way...
Good luck (like luck has anything to do with it)
Spitfire

Ps I dont know about the salt in your lungs but It cant be that bad, its salt, and so are you. Peace

I swear NT, I didnt copy your post.
Nips, see, We know what were saying.

Nips, are we twins, separated at birth??

If you're finally ready for it, then you're finally ready for it.......Nuff said.

I'm in the same boat though - thought I was doing good, wait, I actually was, lost my trainer, lost my motivation, lost me, found motivation (somewhat), found me (somewhat). Just getting back into it myself dude.....don't think you're alone. There are tons of us out there just like you and we all hit walls and we all hit plateaus....but damn, we are some resilient people to keep bouncing back like we do.

ok i've been reading a whole bunch on the diet forums and such..

I'm picking monday as my real *start* date.. I'm going to continue going to the gym and exercising and eating moderately well, but this way by monday I should have the diet, workout routine, and general idea of caloric content of what i'm going to eat down.. (plus, it's easier to track from a monday).

My calorie calculator listed in this site lists
my resting rate at: 2449 calories a day
Daily Activities: (10 hours of light work "typing??? I question that") 1025 cal.
Running for 1 mile: 146 caloried per day.

So.. where should my intake be, if I'm trying to lose fat but still at least keep my muscle, or build more..

Also for my workout, I'm stressed on where to go.. I've been lifting on and off all year, but should I just jump into a p/rr/s type of routine? Can anyone recomment a better direction or is that good?

Also, having such a high body fat percentage, if I'm on a calorie deficit, should I be carbing up at all? How much? SOOO much info, it's just hard for me to digest!!

Ok I've gone through and found the BMR/Nutrition calculator, and went through the whole thing.

Looks like I'll be doing:

Calories: 1346/857/245
Grams: 337/214/27

Stats: 6'1, 225, Age 25

I know this is probably a good baseline estimate and shouldn't be taken as gospel, but... does anyone have any suggestions/objections to that? If not this looks like my starting point on Monday.

--Nips

OK so I started 2 days later than expected.

But, I started, and it's strict from here on out.

Yesterday:

Meal 1:
Protein Shake
1/2 cup oatmeal
glass of orange juice

Meal 2:
5 hard boiled egg whites
1 hard boiled egg yolk
2 pieces whole wheat bread
2 tbsp Natural Peanut Butter

Meal 3:
Tilapia
Sweet Potato

Meal 4:
Protein Shake

Meal 5:
6 oz chicken
salad
brown rice

Meal 6:
2 pieces whole wheat bread
2 tbsp peanut butter
(I need to add fishy caps in here)

Workout was between meal 4 and 5.
I'm gonna get weights down, I didn't bring a bag/paper so I'm not gonna make them up. I'll start getting more detailed. However, I'm weak, so don't expect much..

Workout:

Chest/Tris/Shoulders
5 minute walk/warmup
3x Smith Incline Press
3x Flat bench dumbbell press
3x machine flyes
3x Seated Cable Tricep Extension
3x V bar tricep pulldown
3x Tri machine dip
3x Barbell Shoulder Press
3x dumbbell lateral raise
3x dumbbell front raise
3x upright row
abs
20 minutes cardio

All sets to failure

I was going to do a 4 day split, so I get each body part twice, but I'm also on a cutting diet, so I'm not sure this is the best way to do it.. but ...

Any suggestions?

--NipsMG

Hey Nips,


Have you had a look at Gopro's Power/Rep Range/Shock workout?
I never thought that I would try something like that, but I am sweating more than whenever I do cardio...
It's a hard program, but it definitely pays off....A buddy of mine recommended it ( Sapphire)

I looked at it a bit.

I want to get my motivation back up and moving before i try something like that. It's getting better by the day, but that looks like a serious commitment (and a real asskicking workout), and I'm worried at this stage in the game that i'll quit it too soon, and I want to really commit to everything. After this cutting round, I'll seriously consider it. :-D


Anyone comments/suggestions on my workout are always appreciated! :-D

Good luck with all your fitness endeavours.