Trying to lose the man boobs.

[mike456]

yesterday was pull day:
I did 1 set of BB rows and I am dropping the exercise, I hate this exercise, but I love DB rows so next time I'll do 4 sets of DB rows
3 sets of 1 arm DB Rows with a 50lb dumbbell 6,5,5
3 sets of Pull-up on the total gym 4,5,4
2 sets of Upright Rows @ 60lbs 6,5
2 sets of BB curls @ 60lbs 8,8
It was not a good workout, I was being lazy and only did 2 sets of upright rows, and 2 sets of BB Curls, I am going to drop the upright rows and start doing a new exercise (not sure yet), also I still did not start dieting, but I do make sure I get alot of protein.

 

[P-funk]

I havent started dieting yet.

 

[NeilPearson]

Today is pull day. I havent started dieting yet.

Don't expect to see any results towards your goals then.

 

[mike456]

I know, I am going to start soon, but it is very hard for me to find healthy foods in my house(I am 15, I don't do the food shopping)
These are the healthy foods I sometimes find in my house, are they enough to make a diet?
Tuna Fish
Peanut Butter
Olive Oil
Vegetables
Theres usually some frozen chicken/meat in my freezer
Whey Protein Powder
Instant Oatmeal

 

[NeilPearson]

I know, I am going to start soon, but it is very hard for me to find healthy foods in my house(I am 15, I don't do the food shopping)
These are the healthy foods I sometimes find in my house, are they enough to make a diet?
Tuna Fish
Peanut Butter
Olive Oil
Vegetables
Theres usually some frozen chicken/meat in my freezer
Whey Protein Powder
Instant Oatmeal

You could talk to your parents about nutrition and let them know you are serious about losing weight.

 

[mike456]

My mom already knows, but money is tight and she only buys food that is on sale. There is 11 people living in my house, and there is only supposed to be 4!

Somehow there is still enough unhealthy food to make me a fatass!

 

[mike456]

My nutrition is pretty much screwed right now, until all these people get out of my house.

 

[mike456]

Push
· BB Incline Bench Press 4x5 @ 2 min R.I. (horizontal)
· BB Military Press 3x5 @ 2 min R.I. (vertical)
· Cable Dip 3x5 @ 2 min R.I. (vertical)
· DB Triceps Extension 3x6-8 @ 1 min R.I. (accessory)

Pull
· DB Bent-over Row 4x5 @ 2 min R.I. (horizontal)
· Wide Overhand Grip Pull-up 3x5 @ 2 min R.I. (vertical)
· Close Underhand Grip Pull-up 3x5 @ 2 min R.I. (vertical)
· BB Curl 3x6-8 @ 1 min R.I. (accessory)

I have room for 1 more accessory exercise on each day, I dont know if I should put lateral raises-lat-flys or DB Flys-Reverse Flys, wich would you put into my routine?

 

[P-funk]

I know, I am going to start soon, but it is very hard for me to find healthy foods in my house(I am 15, I don't do the food shopping)
These are the healthy foods I sometimes find in my house, are they enough to make a diet?
Tuna Fish
Peanut Butter
Olive Oil
Vegetables
Theres usually some frozen chicken/meat in my freezer
Whey Protein Powder
Instant Oatmeal

why not get your parents to do healthier shopping? Teach them about the things you are learning and about their health and maybe you can make them healthier too.

When I was 16-17 and living at home I was really into nutrition and health and I taught my mom which food to buy and what was healthy and why it was better then what she was buying. that was all it took.

 

[assassin]

I know, I am going to start soon, but it is very hard for me to find healthy foods in my house(I am 15, I don't do the food shopping)
These are the healthy foods I sometimes find in my house, are they enough to make a diet?
Tuna Fish
Peanut Butter
Olive Oil
Vegetables
Theres usually some frozen chicken/meat in my freezer
Whey Protein Powder
Instant Oatmeal

ofcourse they are enough

meal 1

oatmeal+whey powder+peanut butter

meal2

chicken / meat + vegetables + olive oil

meal 3

tuna fish +vegetables + olive oil

meal 4 (post workout)

oats + whey powder

meal 5

chicken / meat + vegetables +olive oil

meal 6

tuna + peanut butter



that's for now .....u'll have to ask your mother from now on to buy some egg whites + cottage cheese non fat + fish oil + chicken breasts + more tuna and vegetables and (NATURAL) peanut butter with no hydrogenated oil ....

 

[assassin]

My mom already knows, but money is tight and she only buys food that is on sale. There is 11 people living in my house, and there is only supposed to be 4!

Somehow there is still enough unhealthy food to make me a fatass!

lol that's not a problem al my family are over weight and they eat crap all the time but i'm sticking to my diet even if i heard stupid comments.......u must believe in what you are doing ...

 

[Bakerboy]

I know it can be tough when the money is tight to eat healthy especially when you are not the one doing the grocery shopping. What I would do is go to the health forum and write down the foods that are good for you and show that list to your mom. A lot of the staples are cheap if you buy them in the bulk section atmeal, brown rice etc. Yams are cheap too (they cost about the same as potatoes). And if you purchace your meat and eggs from a local farmer and buy your vegetables from a farmers market you are set. I don't know what city you live in but whatever it is you can google "organic farms + your city" and help your Mom find a good place to buy 1/2 your groceries.
It sounds hard but it's not. It's a win win situation, you get cheap, healthy, tasty food and you support a local farmer.

And why don't you ditch the upright rows and do some farmer walks. It would help with your overall conditioning.
But first educate yourself and then talk with your mom about what you know. It must be stressfull for your mom to have that many people in her house so do her a favor and go shopping with her, help her out and make it a good experience. It is still possible to eat healthy with limited funds, but first you need a plan of action.
Good luck Mike

 

[mike456]

I am so Happy!!!
Hard Work is finally paying off!
this was my push workout from 4 days ago:
Incline Bench(30 degree angle)
100lbsx7,x7,x5,x7
Military Press
75lbsx3,x5,x4

this was my push workout today! unbelievable progress
Incline Bench(30 degree angle)
105lbsx9 PR!!! after that I upped the weight by 7.5 to get around 5 reps
112.5lbsx4
112.5lbsx4
112.5lbsx4
I don't know how it happened, Im so excited to see what will I get next time!
Military Press
75lbsx6 PR!
75x5
75x5
Unbelievable Progress
Then I did 3 sets of Cable Dips and I was done.
The only thing I been doing different is drinking a shitload of milk!
I used a max bench calculator, and it is like my max incline bench went up 13lbs in 4 days!

 

[mike456]

I been doing bodyweight squats, and I am almost at ok form, I can go parallel and come up, but I find I lean forward for balance, Any Ideas?

 

[MyK]

I been doing bodyweight squats, and I am almost at ok form, I can go parallel and come up, but I find I lean forward for balance, Any Ideas?

yea, put a weight on your back!!

good job Bro!!

 

[MyK]

I am so Happy!!!
Hard Work is finally paying off!
this was my push workout from 4 days ago:
Incline Bench(30 degree angle)
100lbsx7,x7,x5,x7
Military Press
75lbsx3,x5,x4

this was my push workout today! unbelievable progress
Incline Bench(30 degree angle)
105lbsx9 PR!!! after that I upped the weight by 7.5 to get around 5 reps
112.5lbsx4
112.5lbsx4
112.5lbsx4
I don't know how it happened, Im so excited to see what will I get next time!
Military Press
75lbsx6 PR!
75x5
75x5
Unbelievable Progress
Then I did 3 sets of Cable Dips and I was done.
The only thing I been doing different is drinking a shitload of milk!
I used a max bench calculator, and it is like my max incline bench went up 13lbs in 4 days!

awesome!! probably has alot to do with your dietm bu t you are 100% making progress! DONT STOP NOW!!!!!!!!!!!

 

[assassin]

good work .....

 

[mike456]

Thanx alot everyone!

 

[MCx2]

Good stuff Mike. Just remember this, in order to reach your ultimate goals you are definitely going to have to clean up your diet, however. Just because you aren't eating as clean as you would like, doesn't mean that you aren't going to continue to progress. That was my main problem when I first started. I was maintaining 210lbs eating total crap, at that point I figured I'll just get my feet wet and start an exerscise program. As the months went on and I began to progress I started thinking if I'm making this much progress eating poorly, I wonder how I'll progress by slowly introducing healthy foods. Well I did and within a few months I actually gained weight but lost 2 inches around my waist. My point is, you're doing great, don't get discouraged with the diet and give up on the training. Keep doing what you're doing, take baby steps with the diet, continue with the training, and I have no doubt you will achieve your goals!

 

[mike456]

FatCatMC- thanks alot, Ill never give up on the training, but the diet... is the hardest part.

 

[mike456]

today was my pull workout, and it was great
I warmed upp with 1 set of Yates rows (12reps @ 112.5)
DB Rows
I got 7 reps @ 50 pounds with my left arm, than with my right I got 50 for 9 reps, These are not my desired reps(5), so I wanted to make the dumbbell heavier, but could not fit anymore weight on it, so I did single arm cable rows on the total gym
single arm rows
1x5, 1x5
Wide Overhand Grip Pull-ups
1x6, 1x5, 1x5
CG Underhand Pull-ups
1x5, 1x5, 1x4
BB Curls (Bis were burned out after all the rows/pulls)
65lbsx 7, 6, 6
60lbsx 8
My lats/bis felt huge after this workout!

 

[woody_16]

looking good soo far man keep it up and stay up w/the diet .....you'll reach your goals

 

[mike456]

Wow, I was just reading all my old threads that I started, and I was really a stupid-ignorant-asshole, sorry for all the dumb-gay-shit I posted, and I posted like a million routines to be critiqued, If I would have just read alot before I started posting, I do not think I would have been such a dick head. I was posting like I knew more than the mods, and I was really posting the stupidest shit I have ever read. These forums have really changed me and made me a better/smarter person, so thanks to all the people that made this possible.

 

[mike456]

today is push day.
I am starting the diet today, so far I had meat as my first meal

 

[mike456]

Progress is coming easily for me right now
here was my push workout

BB Incline Bench Press 2 min R.I.
115lbs x 5.5- PR, 3, 3 (On the first set I thought I would get the 6th rep but ended up blowing all my energy on it, and I did not even get it)

BB Military Press- 2 min R.I.
80lbs x 6- PR, 5, 5

DB Fly- 1 min RI
25's x 11
27.5's x 6, 5

BB Seated Triceps Extension- 1 min RI
40lbs x 15 (Warmup)
50lbs x 4,5

It was a good workout and I made big progress from the last workout

 

[Squaggleboggin]

I would just like to echo what FatCatMC said in that I was doing just fine with a crappy diet, but that I lost weight and gained strength once I slowly introduced healthier things to my body. It doesn't need to be overnight: Replace juice/pop with water and some skim milk, avoid fried foods, and do other common sense things you know you should anyways. You'd be surprised what it can do for you and how soon you'll see some results.

You're doing great with your workouts. New PRs all the time I see. Keep up the good work - it'll be far worth it in another six months or year. You'll amaze yourself with your strength increases and the way your body transforms. Good luck.

 

[mike456]

Thanks alot

 

[mike456]

My chest and tris are very sore from yesterday's workout, probably from the isolation (fly's and extensions)

 

[mike456]

This is basically what I have been doing but made some minor changes, it is by far the best routine I have used yet: (very short and effective)
Day 1- Push
Day 2- off
Day 3- Pull
Day 4- off

Push
· One-leg Hack Squat
· Flat Bench Press/Incline Bench Press
· Military Press/Cable Dip
· BB Triceps Extensions

Pull
· RDL
· Yates Row/One-arm Row
· Pull-up/Upright Row
· BB Curl

Compound: 4x3-5 @ 2 Minute R.I.
Isolation: 3x6-8 @ 1 Minute R.I.

 

[MCx2]

Wow, I was just reading all my old threads that I started, and I was really a stupid-ignorant-asshole, sorry for all the dumb-gay-shit I posted, and I posted like a million routines to be critiqued, If I would have just read alot before I started posting, I do not think I would have been such a dick head. I was posting like I knew more than the mods, and I was really posting the stupidest shit I have ever read. These forums have really changed me and made me a better/smarter person, so thanks to all the people that made this possible.

Don't sweat it man, you're young and eager to learn. At least you're busy designing programs instead of wasting time photoshopping unsuspecting IM'ers heads on pictures of fat women. You've got the want and the drive to meet your goals, and I think people (for the most part) have shown you they recognize that.

Workouts look good Mike, keep up the good work.