Peter's training log

[mouko]

Hi, My name's Peter and this is my training log.

Some background



I grew up overweight. By the end of my freshman year of college I ballooned up to 220lbs at 5'7" with a 38" waist.



My sophmore year I decided to change and did research on all diets and ultimately ended up doing a very common sense healthy, unprocessed food + exercise diet. After about 9 months I whittled down to 175 lbs. This weight loss also gave me a growth spurt of 2".

I moved to New York in June 2005 at the age of 22 where I continued my healthy lifestyle and worked out, doing light weights and cardio. I kept at a steady 165lbs (31" waist) until May 2006 when I was diagnosed and treated for a stomach condition. Due to my heavy medication (a routine of 20 different pills a day), my body was thrown a curve and found myself inactive and with a large appetite stimulated by the medication. After 8 months I'm fortunately off the medication, however I gained almost 50lbs.

The New Problem

Now, off the meds and taking a break from finishing my degree I've been planning getting back to shape and doing more research. I am a victim of what many of you have talked about here, efficiency. I tried my old routine, what helped me lose weight the first time around, (heavy cardio with light weights) and it's not working anymore.

Changes

I've decided to create an enviroment that will help me succeed.

I picked up The New Rules of Weight loss and have decided to do a weight training heavy, full body routine with HIIT in place of steady runs.

With my new laser printer, I've printed out workout logs for the Fat Loss I routine for the next 6 weeks, with a progress page to log my progress and tape on a pic of my progress before each weeks workout. All in a nice neat binder.

I'm adopting Adam's diet, which I've taped up to my fridge door. I've tossed out everything not on the list of what I can eat.

I'm fortunate enough to be a member of a 24 hour crunch, so I'm glad I don't have an excuse/problems not to do the NROL routine who've I've seen many members tend to have problems with in terms of busy gyms.

I'm really not worried if I can do it or not, because I've done it before. I'm just in need of a new routine that my body isn't used to to get where I want and, after reading around, I think NROL is what I've been looking for.

Current stats



Age: 23
Height: 5'9"
Weight: 213 lbs
Bodyfat%: ?
Waist: 36"

My first workout starts tomorrow, and I have planned workouts M/W/F. So I will post after each day.

[MindPower]

Welcome Peter,
it looks like you have evrything in place to succeed
New Rules is definately a great place to start,
Good luck

[Iamjennmedic]

You have a really great solid plan there Peter. You will get loads of support here. Best of luck with your journey and I hope you continue having good health in the future.

[mouko]

Yesterday was my first day on NROL fat loss 1. Man, I'm beat.

Monday's workout

Squats: 3x15, 75lbs
Cable seated rows: 3x15, 50lbs

Supine hip extensions: 3x15
DB push press: 3x15, 15lbs

Rotational lunges: 3x15, 15lbs
Swiss ball crunch: 3x15

HIIT: 19 mins on treadmill.

I moved away from the adams diet and am doing more of a low/keto carb diet. The first few weeks up to this I found grain carbs being my main weakness so I decided to cut them out.

I just have a few questions for anyone on a keto/low carb diet.

What daily total % of carbs would be considered low carb? Less than 10%? Also, is there a % for ketosis?

Should I worry about all that "netcarb" talk back in the akins days?

I usually drink optimum whey protein powder, which has 1 gram of carb. If I drink this with water as a PWO drink, would this affect ketosis?

I've been drinking a lot of water but my urine looks a lot like watered down moutain dew. Is this due to the low carb diet?

And lastly, is it necessary/should I take a fiber supplement? I generally take fiber choice once in a while, however each serving has about 4 carbs.

Sorry for all questions but thanks in advance for anyone with some insight.

[mouko]

I skipped my workout on Wednesday because of the foggy brain I was experience with the switch in my diet. I was craving things I've never even eaten before or things I haven't eaten in years (twinkies anyone?), but I didn't give in and today I'm feeling really good. Since I started, I'm down 6lbs which I attribute mostly to water weight.

But so far, my energy has shot up and I'm feeling really good.

[mouko]

Today marks 1 month since I started. Here are some stats and pics



Week 1 vs Week 4

Change vs Week 1

Weight: 213lbs -> 199lbs (-14lbs)
Chest: 42.5" -> 40" (-2.5")
Waist: 39" -> 34.5" (My original measurement at the start of the post was taken wrong) (-4.5")
Hips: 41.5" -> 38" (3.5")

Routine hasn't changed much. I lift 3x week. Really basic freeweight lifts (squats, deadlifts, pulldowns, row, bench, curls. NROL based). 12 min HIIT after every lift session. Non lift days I do 23 mins of HIIT. Carb load on Sunday-Monday since my weigh ins are on sunday morning.

Made a lot of strength gains, I would say since my start all my lift weights have increased by about 25%.

[RedLefty]

Great job so far, Peter!