Joycough's Journey

**joycough** · 07-03-2006, 01:31 PM

Well I'm overweight and young (24). I would like to be about 190-195 by my 25th birthday (Oct. 16). I would also like to try and lose about 20lbs this first month (while I know this may be extreme and almost impossible I'd like to try). This is because I'm going on a fishing trip with my dad and I would like to not be embarressed to take off my shirt in the hot weather. After that point I want to slow down the loss to a safe/normal 1-2lbs/week. At that rate I should be able to reach my goal.

I have a workout plan that I think should work really well. And I'm trying the Abs Diet (kinda) I like to use many of the meals from the men's health website. I'm using the basic idea of 5-7 small meals a day. I want to take in between 2281 calories which equals my RMR (resting metabolic rate (How many calories does your body use when you're doing absolutely nothing?)) and 2500 calories (subtracting about 500 calories from my daily caloric needs. I want to aim for a 33/33/33 split or a 40/30/30.

This first week will be the hardest trying to adjust and figure out how much I really should be eating and adjust from there. I'm using fitday.com to help. I know the abs diet suggests you don't need to count but my eating has become really bad and I need something to show me what I'm doing and how much I'm taking in. Below are my measurements and my workout plan.

Please let me know what you think. Possitive criticism is appreciated. Possitive encouragement is also appreciated. Negativity just hurts everyone.

03-Jul-06
Weight 242 (The most I've ever weighed)
Waist 46.25
Hips 46.25
Chest 47.5
Left Arm 16.5
Right Arm 17
Left Forearm 12.5
Right Forearm 13
Left Leg 28
Right Leg 29
Left Calf 18.5
Right Calf 18.75

Monday
Bench Press 1 set, 12 reps
- Superset with -
Lat Pulls 1 set, 12 reps
Rest Less than 1 Minute

Bench Press Drop set, X 4, to failure
-Superset with –
Lat Pulls Drop set, X 4, to failure
Rest 3-5 Minutes

Shoulder Presses 1 set, 12 reps
- Superset with -
Barbell Row 1 set, 12 reps
Rest Less than 1 Minute

Shoulder Presses Drop set, X 4, to failure
- Superset with -
Barbell Row Drop set, X 4, to failure
Rest 3-5 Minutes

Front Raise - triset with - 1 set, 12 reps
Side Raise 1 set, 12 reps
Rear Raise 1 set, 12 reps
Rest 2 Minutes

Front Raise - triset with - Drop set, X 4, to failure
Side Raise Drop set, X 4, to failure
Rear Raise Drop set, X 4, to failure
Rest 3-5 Minutes

Abdominal Curls 3 sets, 20 Reps

Treadmill 45-60 Minutes, 70% Max

Tuesday
Interval Training 6 sets, 1 minute 90%, 1-2 Minutes Rest

Treadmill Cardio 45-60 Minutes, 70% Max

Wednesday
Alternating Incline DB Curls
- Superset with - 1 set, 12 reps
Skull- Crushers 1 set, 12 reps
Rest Less than 1 minute

Alternating Incline DB Curls
- Superset with –Drop set, X 4, to failure
Skull- Crushers Drop set, X 4, to failure
Rest 3-5 Minutes

EZ Bar Cable Curls
- Superset with - 1 set, 12 reps
Cable EZ Bar Pressdown 1 set, 12 reps
Rest Less than 1 minute

EZ Bar Cable Curls - Superset with – Drop set, X 4, to failure
Cable EZ Bar Pressdown Drop set, X 4, to failure
Rest 3-5 Minutes

Abdominal Curls 3 sets, 20 Reps

Elliptical Trainer Cardio 45-60 Minutes, 70% Max

Thursday
REST

Friday
Squats 1 set, 12 reps
- Superset with -
Deadlift 1 set, 12 reps
Rest Less than 1 Minute

Squats Drop set, X 4, to failure
-Superset with –
Deadlift Drop set, X 4, to failure
Rest 3-5 Minutes

Knee Extension 1 set, 12 reps
- Superset with -
Leg Curls 1 set, 12 reps
Rest Less than 1 Minute

Knee Extension Drop set, X 4, to failure
-Superset with –
Leg Curls Drop set, X 4, to failure
Rest 3-5 Minutes

Abdominal Curls 3 sets, 20 reps

Treadmill Cardio 45-60 Minutes, 70% Max

Saturday
Interval Training 6 sets, 1 minute 90%, 1-2 Minutes Rest

Treadmill Cardio 45-60 Minutes, 70% Max

Sunday
REST

I've researched and it's proven that drop sets help lose weight because they keep your heartrate up. I also prefer this method because I HATE circut training. I've been lifting weights for about 5-6 years now, but the last year and a half have pretty much been off.

The weight training portion takes roughly 30 minutes to complete.

**joycough** · 07-03-2006, 01:33 PM

Monday
Bench Press 155 X 12
- Superset with -
Lat Pulls 135 X 12
Rest Less than 1 Minute

Bench Press Drop set, 135 X 14 (2 forced reps), 135 X 4 (2 Forced), 115 X 3 (1 Forced), 95 X 4 (2 Forced)
-Superset with –
Lat Pulls Drop set, 120 x 12, 110 x 8, 100 x 5, 80 x 6
Rest 3-5 Minutes

Standing Shoulder Dumbbell Presses 35 X 12
- Superset with -
T-Bar Row 75 X 12
Rest Less than 1 Minute

Standing Shoulder Dumbell Presses 35 x 12, 30 x 5, 25 x 5 (had to stop and rest for a minute here felt like puking)
- Superset with -
Barbell Row 75 x 12, 65 x 7, 55 x 5, 45 x5
Rest 3-5 Minutes

Front Raise with Plate 25 x 12
- triset with -
Side Raise (like woodchop with plate) 25 x 6 (per side)

Rest 2 Minutes

Front Raise with Plate 25 x 6, 10 x 4, 5 x 4
- triset with -
Side Raise (like woodchop with plate) 25 x 3, 10 x 4, 5 x 6
Rest 3-5 Minutes

Abdominal Curls On Ball Body x 20, Body x 20, Body x 20

Treadmill 45 Minutes; 4% incline; 3.4 RPM; 140 HBM

**fufu** · 07-03-2006, 01:33 PM

good luck, looks like you have a well thought out plan.

**fufu** · 07-03-2006, 01:34 PM

If you are looking preserving LBM, you might want get those reps in the 4-8 range. However, if you are just looking to lean up looks fine.

**Double D** · 07-03-2006, 01:58 PM

I know everyone wants to lose the unwanted fat asap, but be careful. It can leave you looking like a smaller blob. Just be aure to keep your good fats and try to eliminate all junk foods. Best of luck to you.

**joycough** · 07-03-2006, 07:01 PM

Totals
Cals 2310

Well I reached the middle of my cal goal which I think is good? 38% Protein and 34% Carbs, and 28% Fat, I'd say that's a pretty good spread.

Total: 2310
Fat: 28%
Carbs: 34%
Protein: 38%

How's it look?

**Seanp156** · 07-03-2006, 07:10 PM

Looks alright to me

**joycough** · 07-04-2006, 12:04 PM

Interval Cardio
1 Minute @ 5.6 X 6 (HR 170 Average)
1 Minute @ 3.3 X 6 (HR 150 Average)

Long Cardio
60 Minutes @ 3.5 @ 4% Incline (HR 140 Average) (3.36 Miles)

- Interval cardio was tough, I have a hard time running on treadmills!

Plus I was wearing my Nike Free's which started to hurt after minute 10, but then I switched my shoes to my Asics and felt better.
-Long Cardio was great I was sweating great. Drank a full Litre of Water. Kept a pretty steady pace. Wanted to keep going. I think next week I'll up it to 90 Minutes if I'm still feeling good.

**fufu** · 07-04-2006, 06:33 PM

Ugh, I hate cardio. I have great respect to anyone who does it in a regular basis.

**joycough** · 07-04-2006, 06:58 PM

Originally Posted by fufu

Ugh, I hate cardio. I have great respect to anyone who does it in a regular basis.

LOL me too, that's why I'm fat! That's why I have to do it...lol...oh well I'm enjoying it so far

**fufu** · 07-04-2006, 06:59 PM

I wonder if anyone likes cardio?

**joycough** · 07-04-2006, 09:25 PM

Total Cals = 2451
Fat:61g 23%
Carbs: 273g 41%
Fiber: 28g
Protein:217g 36%

So I reached my cal goal. Just under my Max intake goal. Not enough fat

too many carbs

Just right for protein, 217g is almost the perfect amount I'm aiming for. So all in all not bad. I wish I didn't go over on carbs.

Looking forward to tomorrow it's arms day!!! I used to skip arms day all the time. But i'm starting to like the pump and size again! Not looking forward to Friday and Legs day. I hate Deadlifts, I think I do them wrong and my lift is weak. I can do more weight on a stifflegged deadlift...I think that's wrong???

maybe I'll ask someone there to watch my form and help me out. I don't do high weight for my squats because my legs are huge as is, and no calf work because i won't fit in my cowboy boots it's already touch and go depending on which day it is...

**joycough** · 07-05-2006, 12:47 PM

Whew Arms day over with...I think the cardio damn near killed me but i'll get into thoughts after the workout...

Warmup set
Alternating Incline DB Curls 30lbs x 12
-superset with-
Skull-Crushers 75lbs x 11 Need to decrease next time I guess

Rest less than one minute

Alternating Incline DB Curl 30 x 10, 25 x 5, 20 x 4, 17 x 5
-Superset with-
Skull Crushers 75 x 10 (+4 Closegrip to punish my triceps), 65 x 6 (+4), 45 x 6 (+6)

Warmup set
Preacher Curl 65 x 12
-Superset with-
Rope Pressdown 60 x 12 Not Sure this Number is exactly right there's a high and low setting

I used the high...
Rest less than one minute

Preacher Curl 65 x 7, 55 x 5, 45 x 6, 35 x 10
-Superset with-
Rope Pressdown 60 x 12 (+2), 50 x 6 (+2), 40 x 6 (+4), 30 x 8 (+4)

Ab Curls on Ball Body x 20, Feet on Wall on Ball x 20, Body x 20

Treadmill Long Cardio 60 Minutes @ 4% Incline @ 3.5 (HR 140)

Wow after my first set of dumbbell curls I was sweating like a mother!!! And it didn't stop the whole workout, crazy! Felt good. Triceps had more of a pump than my biceps. Really confused about the Preacher curl incident. Treadmill was okay at first I thought I was going to die but it steadied out. I got to listen to some practice spanish for an hour which is good I need the practice but I wanted to repeat outloud but didn't want to get beat down. Glad I get tomorrow off. I could use the break. Get to go see the Philosopher Kings in concert...which is my wife's favorite band. The the Stampede kicks off. Have to go watch some rodeo and roping...YEEEHHHHAAAAA! And soon THIRD DAY is coming (My favorite band), to which we have kick ass seats

...So yeah Good couple of weeks ahead...hope my workouts keep feeling good and I start to drop some pounds.

**King Silverback** · 07-05-2006, 07:48 PM

I like your plan of attack, keep at it my Friend!!! Good lookin w/o's too!!!

**joycough** · 07-05-2006, 08:16 PM

Originally Posted by Archangel

I like your plan of attack, keep at it my Friend!!! Good lookin w/o's too!!!

Thanks Mate. Good to hear words of encouragement. Especially about the plan of attack. I hope it all seems good and confirmation just gives me one less thing to worry about.

**joycough** · 07-05-2006, 08:44 PM

Total Cals
2284

Fat: 59 23%
Carbs: 241 37%
Fiber: 34 0%
Protein: 221 39%

So I just reached my bottom Cal goal. I'm under in fat and perfect for everything else. BUT Here's my BIG QUESTION...

My Carbs and Protein intake are vitually the same at close to 40% each. Is that okay or is that way too high for carbs? If I cut back on carbs I don't know how I would reach my Cals? I don't think there is enough protein in the world. Moreover, I'm taking in a great amount of Fiber...will this help?

Any Answers or suggestions?

remember that I'm trying to lose FAT. I'm not trying to be at less than 10% Bodyfat, that won't happen for probably a year or so...right now i just want to lose 50 lbs in 4 Months.

**hippy_chick** · 07-05-2006, 09:58 PM

Go Sweety Go!!!

**joycough** · 07-06-2006, 03:50 PM

Originally Posted by hippy_chick

Go Sweety Go!!!

Awwww Thanks baby

**joycough** · 07-06-2006, 03:51 PM

So today's only half over and I feel incomplete not working out. Plus my diet today is less than adequate (not porking out just not eating much) because I have a sensitive stomach, which I want to control if we are to go out tonight! I may or may not post my final numbers...regarless carbs will be much higher today (% wise)

**King Silverback** · 07-06-2006, 06:27 PM

Hey don't be so hard on yourself!!! A cheat meal here and there will be just fine, don't kill yourself over it!!! And as far as Fiber goes, it's an excellent way to aid in your quest, it'll help you feel full, and of course, ummmmmmmmmmm help you "move" all the bad stuff!!! Best Wishes to you my Friend!!!

**joycough** · 07-06-2006, 08:08 PM

Originally Posted by Archangel

Hey don't be so hard on yourself!!! A cheat meal here and there will be just fine, don't kill yourself over it!!!

Wasn't trying to be too hard on myself (there should be a blushing smiley or embaressed). It was just a tough day for eating because of my stomach and public venues. I had far too many carbs and not enough protein and I don't think I reached the bottom of my Cal goal

Oh well, I'm looking forward to tomorrow. I can't wait to lift again. I hope that someone can watch my Deadlifts to make sure I'm doing them right!!!!

Originally Posted by Archangel

And as far as Fiber goes, it's an excellent way to aid in your quest, it'll help you feel full, and of course, ummmmmmmmmmm help you "move" all the bad stuff!!! Best Wishes to you my Friend!!!

HAHAHAHA That's exactly what I think too!!!!

I just went onto the diet section and I guess 40% Carbs and Protein is a viable diet

**fufu** · 07-06-2006, 08:13 PM

Where are you working?

**joycough** · 07-06-2006, 08:21 PM

Originally Posted by fufu

Where are you working?

**fufu** · 07-06-2006, 08:47 PM

Sorry, I thought you mentioned something about your job in a recent post.

**joycough** · 07-06-2006, 09:22 PM

LOL nope I'm a Grad Student so i'm busy researching...no working here

On a side note, I just wanted to mention that most (all?) my carbs come from fruits, veggies and fiberous/whole grain foods (ie: 100% whole wheat/grain Bread and whole wheat pasta). That's also a plus regardless of %, yes?

**joycough** · 07-06-2006, 09:46 PM

F AAAAAA RICK...

Concert cancelled on account that we are having a HUGE thunder shower!!!

At least it will be cool for a while!

Although I bike to the gym

Oh well I guess I'll walk manana

**joycough** · 07-07-2006, 12:16 PM

Legs Day

Warmup Set
Squats 155 x 12
-Superset with-
Deadlifts 160 x 12

Dropset
Squats 155 x 12, 135 x 8, 115 x 10, 95 x 12
-Superset with-
Deadlifts 160 x 10, 140 x 6, 120 x 6, 100 x 8

Warmup Set
Knee Extensions 90 x 12
-Superset with-
Seated Ham Curls 90 x 12

Dropset
Knee Extensions 90 x 12, 75 x 8, 60 x 6, 40 x 10
-Superset with-
Seated Ham Curls 90 x 12, 75 x 6, 60 x 6, 40 x 8

Ab Ball Curls Feet on Wall x 20, Feet on Floor x 20, Feet on wall x 15

Long Cardio
45 Minutes on Treadmill @ 4% Incline @ 3.5 (HR 140)

-Great workout, especially the deadlifts, I'm impressed how they felt, I just took my time and really really watched my form.
-Cario on the otherhand

- Everything was great until minute 30 and then my feet started to hurt so i stepped to the side letting the machine keep running to adjust the tongue on my shoe and the safety pops off and the machine doesn't work right after that. So after 15 minutes I just gave up and biked home...
-sidenote on the bike...my wifes bike (both basically the same) rides much nicer than mine, I just might have to trade

**fufu** · 07-07-2006, 12:49 PM

squat + dead supersets.

**joycough** · 07-07-2006, 12:52 PM

Originally Posted by fufu

squat + dead supersets.

Squat + deadlift supersets + dropsets for both

Do I make that clear enough that each none warmup set are dropsets?

**fufu** · 07-07-2006, 01:16 PM

Ohhh I think I see what is going on. Sorry, like I've said before in other threads, I suck at articulating text.

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