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#1 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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Mikes Journal- Fat Loss And Strength/muscle Gain
OK im startin a push, legs, pull with diet and basketball for cardio, i thought id post to see my progress in a year or so, these are my stats-
230lbs- prolly about 25%BF 6ft. 15 years old max bench- 135-145 i lift at home i been liftin since june I workout than play ball for about 30 min then have a shake and then continnue to play ball this is basically what i eat- Egg whites, tuna, any fish, chicken, or meat if my mom makes any, and my protein shakes, i wont be drinking anything except water, ill take a multi-vitamin in the morning Im starting the routine tomorrow, so ill post my workout and weights and stuff after |
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#2 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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OK i really dont care about muscle growth and strength right now until i lose all my fat- im 15 and im obese- im 230lbs and 6ft, i have a high cholesterol i dont take any meds or have any food allergies, i run slow, i jump low, i cant do a pushup, i cant even do a bodyweight squat- my max bench is 130 for 3 so as you can see i have alot of work 2 do, this is what i came up with for a diet:
meal a-tuna fish or 4 egg whites, or any lean meat 6:00 - wake up 7:00- whey shake, and multi-vitamin 10:00- meat- school lunch 3:00- get home from school- meal a with half a pita bread 4:30 TRAIN(on off days ill play basketbal or rest) 5:30 Play basketball 6:00 whey shake- then continue playing basketball 7:30 4 egg whites or half a can of tuna 10:00 Sleep |
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#3 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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i dont know when im gonna start cause i broke my pinky about a week ago and havent visited a doctor- actually ill just start tomorrow
this is my workout routine: (i lift at home) Day 1- Pull Day 2- Legs Day 3- Off Day 4- Push Day 5 - Off Back to day 1 for every exercise i will do 4-8 reps and 60 sec rest between sets Push Flat Bench Press- 3 sets DB Flyes- 3 sets Military Press- 3 sets DB Tricep Extensions- 2 sets Dips- 3 sets Pull Wide Grip overhand pullups- 2 sets CG underhand pullups- 2 sets DB/BB Bent over rows- 2-3 sets Barbell Curls- 3 sets EZ bar or incline curls- 2 sets Legs Deadlifts- 3 sets SLD's- 3 sets some sort of calf raises- 3 sets Weighted Crunches on Ball- 3 sets by the way the pullups arent bodyweight i have this machine at home- its like that machine by chuck norris(total gym)if you ever heard of it, pullups and dips are the only thing i use for it) |
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#4 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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i started my routine yesterday and had a shake after, i started my diet 2day, just had a shake and a multivitamin
this was my routine wide grip overhand pullups- 1st set-8 2nd set-6 CG underhand pullups- 1st set- 8 2nd set-6 DB bentover rows- 35lbs dumbbell 1st set- 12 reps for eaach hand, second set 10 reps for each hand Barbell Curls- 1 set-60lb barbell i got 6 , i could usually get alot more but biceps were fried from pullups and bentoverrow, i always use very strict form Concentration curls- 1 set 25lb dumbbell i got about 6 EZ curl bar- 1 set- 55lb i got 7 on first set than . than 5 on second set That was it, the workout felt very fast |
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#5 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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I just had a great workout and a shake but i still cant stay on the diet lol
This was the workout(Push day) Bench Press 110 for 9, 5(didnt get enough rest, than a last set of 5 Cable Triceps Dip I dont know the weight because its part of my bodyweight, i got 8, 6, 5 DB Flyes( My chest was beat alredy) 22.5lb dbs for 8, 6, 5 Standing Military Press( My shoulders were beat already-lol) 55lbs for 10, 9( I used my legs on last rep) , 8 DB Triceps Extension 1 35lb DB 8, 7, 5 That was it for today i felt so shaky after the workout and so weak- guess it was a good workout |
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#6 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,633
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Your diet sucks and is going to nothing to help you with your goals
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan |
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#7 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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yea im not even on that diet, i just eat what i want ang get alot of protein
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#8 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,633
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That is why you are 25% BF and obese
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan |
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#9 | ||
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..is bulking up!
Elite Member
Join Date: Apr 2004
Location: Cana-dah
Posts: 5,283
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Quote:
Supplement means 'in addition to'. Replacement is 'in place of'. A multivit pill is a supplement not a replacement so dont think just because you are taking a multi you can skimp on fruits and veggies. Quote:
This is where the problem is. Most people get out of shape because of the 'i eat what i want, when i want and as much as i want'. Those that are concious of the food they put in they mouth and eat in moderation usually never have a weight problem. Think about it, eating whatever you wnat got you into this shape in the first place Having said that, i still dont suggest you stress yourself with a strict diet plan. Just make good food choices. Working out is a good thing, but no amount of working out can make the fat go away if you keep feeding your fat cells with all those excess calories. Excess calories (coupled with physical inactivity=fat gain). You dont have to cut out junk food, just keep it to a minimum and be moderate with how much and how often you have it. |
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#10 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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i really try to start to eat good every new day, i do okay, but than at night i eat 1 cookie, and then i just go crazy, like that 1 cookie ruined my diet and now i have to wait till a new day to start dieting again, its pitiful i know so i just eat and eat, i realy just gotta control myself, i wish we didnt have those foods in the house, i remember the longest time i stayed on a diet was about 10 days(there wasnt any sweets in the house), my mom brought some nasty rasberry cookies and i still couldnt stop myself and just ate 1 and then i just started eating horrible shyt
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#11 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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oh by the way my pecs are so sore from yesterdays workout, but no soreness in my tris or delts, today is leg day- ill post after the workout
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#12 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,443
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Quote:
so tell your mom not to buy them Dieting for some people is very very hard and it is very much a mental thing. You need to get control of this for yourslf. You are the one in command of your own body. just don't eat the shit. think about how good it will feel to have the body that you really want. every time you think about eating cookies, stop for a second and remeber the goal in mind and how good it will feel to get there and then walk away. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#13 | |
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...
Elite Member
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Quote:
1. I don't eat enough good stuff during the day. 2. I eat too many carbs for dinner. If I take care of those two things, the evening sugar cravings don't happen. |
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#14 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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if my muscles get really big wont alot of the fat go away without even dieting?
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#15 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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its weird- it is easier to eat nothing than to diet for me
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#16 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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the foods that i eat on a diet are just so disgusting (tuna with no mayo, egg whites, chicken breast, i tried eating cottage cheese once and almost threw up, vegetables), i think when i diet i take it to the extreme because i want fast fat loss and then end up not even staying on the diet
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#17 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,443
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Quote:
teh foods you listed are healthy foods. you need to learn to prepare them in a manner that they taste good. you need to change your lifestyle if you want to see improvements. otherwise you are just wasting your time. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#18 |
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Myostatin Whore
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Just try different seasonings, low-cal dressings/sauces etc (just don't slather it on, most sauces are low in cals anyway). Balslamic vinegar is great on veggies, my sis uses it on egg whites, I use hot sauce for egg whites... I love chicken breast & steak as well... Cottage cheese I don't know what to tell you... I like it just fine plain (1-2%, the no-fat is nasty), but it also probably depends some on the brand you get. Some people do stuff like mix yogurt and/or peanut butter with cottage cheese, but I've never tried it.
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#19 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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lets see if i could be a little strong and stick to this diet- is this diet good?
6:00 wake up 7:00 whey shake and multivitamin- go to school 10:00 school lunch- any meat with any vegetables that they are serving 3:00 4 egg whites and veggies scrambled with some olive oil/ tuna with lemon/chicken breasts (ill have one of those not all- same for 7:00) 4:00 Train 5:00 Play basketball for 30 minutes than have a shake and continue playing for another 45 min 7:00 4 egg whites and veggies scrambled with some olive oil/ tuna with lemon /chicken breasts/lean meat/fish 10:00 sleep |
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#20 |
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3UZFE
Join Date: May 2005
Location: United States
Posts: 2,636
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Im gonna stay side by side wit this journal.
I also need to load up ma diet wit some fruits cos I rarely eatem. Gotta stop what I been doin and go with a new plan. |
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#21 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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LexusGS Welcome to IM!
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#22 |
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Drop and give me 100
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If your looking for something to mix cottage cheese with... try mixing it with natural peanut butter. good luck
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#23 | ||||||
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..is bulking up!
Elite Member
Join Date: Apr 2004
Location: Cana-dah
Posts: 5,283
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Quote:
Your diet plan is a start but needs some work. Quote:
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You could also have Cottage Cheese. Add some stuff to make it intresting. Some cinnamon + fruit. Do some research and you will find plenty of suggestions. There have been threads posted with sugestions in the past in the Diet forum. Do a search there. Dont be afraid of carbs. You need them. They give you energy to keep you going. A certain minimum abount of carbs are needed everyday to keep you brain happy so dont go very low on them. carbs are not evil. Excess calories coupled with inactivty is evil.But you need complex carbs which are good carb sources. Like oats, sweet or red potato (with the skin on), brown or basmati rice. They are nutritious as well as they contain good amount of fibre. High fibre will help in keeping you full longer. But you must also drink 3-4L water a day. In addition, oats will help bring down your cholesterol level a bit. If you really want to do a diet plan then this is what you need to so. Protein 1-1.25g protein per pound (or up to 1.5g per lean mass) then you add fats (aim for something ~0.4-0.5g per pound). @230, your maintenence would be approximately 15x your bw. so if you are doing ... pro (230x1) 230g = 920 cals fats (230x0.4) 92g = 828 cals That totals 1748 cals - 3450 cals (230x15) = 1702 cals = 425g carbs Try and divide those macros evenly between all your meals. However at school and at home you might not be able to make such a close calculation, so you will have to eyeball it. Sit at those cals for 2 weeks, if things dont change, then reduce cals by 10% taking them off carbs as this calc is on the lower end of protein and fats. wait another 2 weeks, if no change, repeat. You will have to get creative with your diet and take the trouble to keep track of it to make this work. use fitday.com to track your daily diet. use nutritiondata.com to find macros for food items. Dont make a ton of sudden changes. Work at it slowly but regularly and ease yourself into it. E.g. if you are used to drinking whole milk, then dont jump to skim milk. Have 2% for a week or so. then switch to 1% for a week or so. and when you are accustomed to it, then use skim milk. Study Jodis sticky. Not just read it, study it. You will have to go through it several times. It is a great place to start. The more you learn, the better you will get at making correct diet choices. Because it is those wrong food choices that got you to where you are. and good luck! |
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#24 |
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Functional Lifting = Life
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Staying away from crappy foods is never a problem for me (at least as far as junk food and whatnot; what I eat now is probably crap to most people on here, I suppose). The problem is eating the things I don't like but that I know are healthy. I can usually do it, but I've always been a picky eater and sometimes it's difficult to keep the food from coming out right where it went in.
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Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
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#25 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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bulkmeup- thnx alot for all that info! ill make the changes to my diet and ill start using those sites u reccomended
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#26 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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7:00 instant oats with water and a scoop of protein powder(290 calories,26g protein, 38g carbs, 4g fat)
10:00 school lunch 1/2 meat, 1/2 veggies 3:00 4 egg whites and veggies scrambled with some olive oil and half of a pita bread 4:00 Train 5:00 basketball 30 min, whey shake(130 cal, 22g pro, 6 gram carb, 2 gram fat), continue to play for another 30-45 min 7:00 4 egg whites and veggies scrambled with some olive oil/tunafish with lemon/any lean meats all with a cup of plain low fat natural yogurt(70 calories, 6 g protien) 10:00 sleep I dunno if that meets all of the macro requirments you put, but i think the diet is pretty good- i think its only about 140 grams protein , i dunno for sure |
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#27 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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i think im gonna still be gaining lots of muscle because thats more protein than i usually get and healthy fats and vitamins, except i eat alot more carbs |