A Surgeon's Journal

[patricio]

Hi everyone
My name is Patricio, and I'm a bariatric surgeon from Buenos Aires, Argentina
After being mostly a lurker here I decided to start a Journal. I hope this will help keep my motivation up, get some good advice, and maybe positively influence someone!
I started a year ago searching for advice. I am 37, 5'8'' tall and weighed 190 back then. LOL, being a doctor specialized in weight loss surgery I needed a bodybuilding forum to get in shape!!!!
I lost 12 pounds this last year, thanks to the advice I got here. Right now I weight 178 with aprox 18% BF
My goal is to get to 10-12% BF, which means losing aprox 10 lb. After that, star a clean bulk to get back to 190 but in different shape.
My daily maintenance is around 2200 cal, so I'm on a 1600-1700 cal/day diet, 1g/lb of protein and 0.5 g/lb of healthy fats.
My routine:

Monday: Off
Tuesday: Upper body light
Cleans 4x10
Inclined bench press 4x10
Inclined row 4x10
Wednesday: Lowe body light & Abs
Globet squats 4x10
Jump Lunges 4x10
Some sort of crunch 4x10
Thursday & Friday: Off
Saturday: Upper body heavy
Closed grip Chins 6x4-5
Bench press 6x5
Military Press 6x5
Sunday: Lower Body heavy & Abs
Squats 6x5
Romanian deadlift 6x5
Weighted crunches 4x5

I try to do cardio 20-30 min after workout.

My biggest problems:
I can't stick to the diet. Weekends I eat too much and after 1-2 months I get bored and abandon it.
I hate cardio.

I promise picks this weekend

 

[patricio]

Good dieting yesterday. Friday's night we eat homemade pizza, which should be one of my two cheat meals of the week. I had four slices, it was gooood.
Anyway, I only had 2100 cal throughout the day, with 170g of protein, which is quite good for a cheat day.
I'll be hitting the gym after lunch.

 

[yellowmoomba]

Good luck Doc!

Your biggest problem is EVERYONE'S BIGGEST problem (the diet!!!) haha One suggestion is to plan ONE cheat meal per week (usually on the weekend). This helps keep me in check throughout the week and looking forward to the Pizza, burger and fries or whatever cheat meal I'm craving

I have a similar workout routine. I enjoy the upper lower set up.

 

[patricio]

Thanx for the income. This forum has bien a milestone for me. I've changed the way I eat and exercise, I feel great and have great expectations!

 

[patricio]

Nice workout today.
I still can't get to 5 reps on chinups
I did 4*4 reps, the only got 3 reps for sets 5&6.
After that barbell bench press, 6*5 reps using 110 lb. The Military Press, 6 sets of 5 reps with 80 lb barbell.
Chinups to failure, the rest maybe 1 rep shy of failure.
Funny thing: a 5' 9'' 220 lb freak warming up with 10 rep chinups while I couldn't get 5 straight reps hahaha I felt like a pussy.
After that 24 minutes on the treadmill 6 mph. I restarted cardio last week, 20 min, and decided to up it 1 minute per cardio session till I get to 40 minutes, then maybe I'll try some HIIT .

 

[patricio]

Leg day today. I went as heavy as I could. Squats 110 lb (50 kg), 6 sets 5 reps. I added 20 lb last set and almost couldn't get up on the 5th rep.
Then Romanian deads 6*5 155 lb (70kg) and inclined weighed crunches.
I feel it was a good choice moving heavy days to the weekends. I eat more carbs, have the cheat meal and feel stronger.
I don't usually do cardio after legs (I only started exercising legs last year and I end up exhausted). But today I did 20 min on the elliptical. I'm determined to lose at least 1 pound per week.
My legs were shaking then I left the gym!
Back with news tomorrow

 

[patricio]

I have discovered that I suck at taking pics of myself.
You can see that my biggest problem is my lower gut.
I'll post more in a couple of week

 

[patricio]

It was supposed to be rest day today, but tomorrow my surgeries start earlier, so I hit te gym today.
Three days in a row are kind of tyring when on a low cal diet, I didn't feel very strong.
I did my cleans 4*10 66 lb. I only started doing cleans a couple of months ago, I love how they work traps and front delts, specially when going down.
Then bent over dumbell row 4*10 42lb and inclined dumbell press 4*10 46lb
For the record it was 96° in Buenos Aires today, 1 million people in the gym and no A/C, and I still did my 25 min on the treadmill!
Tomorrow is rest and hunger day. Good night

 

[patricio]

Starvation day. I managed to get through with barely 1600 cal, 166 g protein and only 33g of carbs.
I don't know if you guys have the same problem, but I feel lethargic and slow on this low cal days.
I eat 300 extra calories on my workout day, and I'm not as hungry as I was today.
Also, I'm trying to cycle my carbs a little between training and not training days.
Tomorrow is leg & cardio, hope I have more energy .

 

[patricio]

Very frustrating. After 10 days of really sticking to diet and exercise I got on the scale only to find that I'm 2 pounds heavier. WTF!??!
It was really depressing.
I figured It was either going to Mc Donald's and having a good double quarter pounder with cheese or training harder....
Any thoughts on this?

PS: By the way, I skipped Mc Donald's and went to the gym

 

[yellowmoomba]

Keep at it. Drink lots of water to help the hunger. Write everything you eat down on paper (some people THINK they eat well but when they see EVERYTHING they eat on paper it's not so good).



I don't carb cycle so I cannot comment on that variable.

Rome wasn't built in a day It takes time, consistency, drive and will power.

 

[patricio]

Thanks for your support, yellowmoomba. I'm going to follow your advice and limit my cheat meals to 1 per week. Also on the water.
I'm using dailyburn on my Galaxy and trying to keep an accurate record of my meals.
However, as frustrating as it is, i agree with you: It's a long term thing

 

[patricio]

I forgot to describe my training day.
Globet squats 4*10 with 70lb dumbell, then jumping lunges 4*10.
My right knee was hurting after the lunges but after my battle with the scale I ran 26 min on the treadmill.
Knee hurts a bit now but I have 2 days to recover.
I think I'm gonna have to change the Globet squats. The 70lb barbell is the heaviest in the gym I go to on weekdays. I was thinking maybe deadlifts for my light leg day?

 

[bb1129]

Keep at it. Drink lots of water to help the hunger. Write everything you eat down on paper (some people THINK they eat well but when they see EVERYTHING they eat on paper it's not so good).



I don't carb cycle so I cannot comment on that variable.

Rome wasn't built in a day It takes time, consistency, drive and will power.

^^ this! writing down what you eat is a game changer for some. try it. following..

 

[patricio]

I'm going to do that, I hate to see that my effort is a waste

 

[patricio]

Family dinner today. I planned ahead and took careful note of everything I ate. 1580 cal, 160g of protein, 114 g carbs.
Planning ahead was essential, I even allowed myself 1/2 glass of wine an 1 scoop of ice cream.
I'm proud of myself, usually I would eat twice as much as I did today on a family meeting.
Tomorrow I'm getting on the scale again at the hospital.
Back with (hopefully good) news then

 

[patricio]

So I got on the scale today, not so bad, 179. It's weird, cause I think I look a bit more defined. Specially the separation between delts and pecs, and a bit on my upper abs.
Whatever, I'm going to stick to the plan. And sort of advice is welcome.
Today I had 1650 calories. As we bake pizza with my daughter every fría night, I planned my meals to have 750 spare calories for the night (3 slices).
Tomorrow I have to get up really early to have time for the gym, we've been invited to a country house and need to leave early. Good night

 

[patricio]

I usually get up at 9 on Saturdays, but today I needed an early visit to the gym. So I got up at 7 and got to the gym at 8 just to find out it opens at 9 on weekends. Damn!
I had to skip my heavy upper body day. So I don't know if doing a whole body routine tomorrow or just hit my legs. Thing is on tuesday I have my light upper body day, I don't know if I'll recover by then.

 

[patricio]

Regarding my diet, it was my cheat meal day. So I had a great Argentine-style barbacue and had lots of red meat. I did't have a lot of carbs, mainly proteins and fats. Should I eat more carbs on my cheat day for refeeding? My diet is not ketogenic or anything, I have 50-100 g of carbs a day.
I must have had around 2500-3000 calories today. Great barbacue!

 

[patricio]

Decided to skip upper body workout and go straight to legs. After all, when i designed my workout I knew there were weeks I can't train 4 days, but at least doing upper light/lower light/upper heavy/lower heavy I can be sure to train each body part at least once a week.
It was leg day and I'm satisfied. I upped my weights and trained intensely.

Squats
130*5
155*5
155*5
155*5
165*5
165*5 (failure)

Romanian Deads
200*5 (5 sets)
210*5

Then some weighed crunches (5 sets) and 25 minutes on the elyptical.
Around 1900 calories today. It's been 2 weeks of hard work sticking to the diet. Hope I can jeep It up

 

[patricio]

Diet, diet and more diet. as days go by, however, hunger slowly goles away. I hadas around 1750 cals today, mainly because we had grilled beef. Meat is great here, I can't help overeating a little.
If there's and advice I could give to someone on a cut is to plan meals in advance. Whenever I leave home not carrying my meals or,If eating out, not planning what and were I'm having them, I screw my diet.
So, hope this journal is useful forums somebody. It's helping me to feel a little more obligated to do things right.

 

[patricio]

After having some issues with Tapatalk on my Galaxy (had to reinstall it ) I'm bach with news. As I skipped my heavy upper body day I did a not so light upper body routine today.

Cleans
60*7
55*8
55*8
55*7

Dumbell bent over row
48*10
48*10
48*9
48*7


Barbell inclined bench press
110*8
110*8
110*8
110*6

I took my usual water with 10g of BCAA, and had 1/2 galon of water (very hot and humid today).
After weights 27 mins on the treadmill. I'm slowly improving my aerobic capacity, which feels good.
I listened to some movies' soundyracks
On my ipod today. Ended my cardio with Rocky's training theme, works every time when I need to pull out some extra energy.
Also Espn was playing an Olympic games winners compilation. It motivates me to see people that has worked hard and got to their goal !!

 

[patricio]

Nothing remarkable today, except that we had te heaviest rain in the past few years in Buenos Aires. I had to drive 2 hours back from the office when it usually takes 30'. My time is my biggest asset, I hate to waste it that way :thumbdown:
I took to work my usual chicken breast w/tomato. And had dinner at my parents', carrè with blueberry sauce and spinach souffle. Total today around 1550-1600 calories, 170g protein.
Tomorrow is leg day, I'll try to get some cardio also.
I'm feeling a little weak, not during WO specifically, but throughout the day. I hope this pays in terms of losing weight. I need to see some lower abs!!!!!!

 

[patricio]

Usually I don't lose much weight on my first month when cutting, And after those 30 days I lose fat ok. I just need to hold on a little longer. It's hard when you don't see inmediate results

 

[patricio]

I don't know if I made myself clear, I'm angry at myself and at all that suculent food asking me to eat it :banghead::banghead:

 

[patricio]

Being leg day I decided to replace my Globet squats with deadlifts.
This was only my third time ever doing deadlifts. I already told you 2011 was my first year training legs. The past two times I tried deads my lower back really hurt when bringing the weight down . So I read about proper technique and watched a few videos on youtube.
I did 4 sets * 10 reps with (don't laugh) 90 pounds. But it felt great. I had the feeling I was exercising my quads, hamstrings, glutes, lower an upper back, traps and bis at the some time. I'll slowly increase the weight so I can improve my form.
After that 4 sets of jumping lunges and weighted crunches with a twist. Then 20 minutes on the elyptical.
Calories around 1850 today, almost no carbs through the day, pasta (fuccile) with olive oil and parmesan at night.
Trying to get ready for a weekend full of birthday parties and family gatherings. Hope I can come out victorious

 

[patricio]

Birthday party I had today made me change my diet plans for the weekend. I had potato chips, peanuts, a couple of burgers and soda (no diet coke around). So that made it my cheat meal of the week, too early since I still have Saturday And Sunday to go!
Got on the scale today: 178lb, which is about the same I weighed when I started this Journal, but 1 lb lighter than a week ago.
Check in tomorrow for upper body & cardio day

 

[Pony]

Good luck doc! Self control is the hardest thing to hone. I started getting into cardio with spin classes, then I started the Insanity workout. Great cardio that NEVER gets boring. Fuck a treadmill!

 

[patricio]

Thanks , Pony. Cardio on the treadmill really sucks. I'm waiting for it to get a bit cooler here to jog outside, which I enjoy a lot more

 

[patricio]

Nice workout today. Very hot day also

Chin ups
*4
*4
*4
*4
*4
*3 (I don't feel I'm getting any stronger but keep trying)

Bench Press
110*5
110*5
110*5
120*5
120*5 (almost died crushed under the barbell on the last rep with no assistance)
110*5

Military Press
80*5
88*5
88*5
88*5
92*5 (failure)
88*5

28 minutes on the treadmill. I can last 8 minutes longer than 2 weeks ago, good progress.
Not so good on the diet side. Around 2200 calories including pizza I had at night. It's still 100 below maintanence, but should've kept it below 2000. Tomorrow diet is gonna be easier