Josh's Training/Diet Log

[Josh Rider]

I've been attempting the weight loss thing for a while (1.5 years) and I've had some success at certain points and none at others. Its been slow for me for months so I think that the best way to get me out of this slump would be to start a dieting/exercising log. Here is a basic history of my progress:

Name: Josh Rider Brownstein

Age: 16

Experience: 1.5 years

Weight begun at (Summer '06) : 315 pounds

Current weight: 253 pounds

Total Weight Lost: 62 pounds

Right now, I am at least almost at my lowest weight since I started, but not at my strongest. 6 months ago, my strength was improving steadily and I was starting to reach relatively acceptable numbers on my benching and squatting but now, after only setting foot in a gym like 3 times in the last 6 months, I've lost a lot of that strength. I got back on track with my diet about 3 months ago and lost 14 pounds but I've gained about 5 pounds of that back. So, basically, I'm trying to have a fresh start here and get some good progress.

Tomorrow will be day one for me and I've already planned out my diet and workout for tomorrow. I plan to find a diet to stick to in the next few days and will get a Personal Trainer or Strength Coach to design me a program. Here is my planned day for tomorrow:


Food:

Breakfast (also pre-workout):

2 Boiled Eggs
1 packet Weight Control Quaker Oatmeal
1 cup skim milk
1 cup strawberries


Lunch:

1 can of tuna
1 tablespoon light mayo
Salad of assorted greens
Oil/Vinegar dressing
2 small oranges


Snack 1 :
1 cup low-fat Cottage Cheese
1 small container Activia Yogurt
1 cup of blueberries


Dinner:
Unknown

Snack 2:
2 servings of low-fat cheddar cheese
8 Almonds
1 cup of milk
Baby carrots



Workout:

Basically, I'm just going to do something VERY simple for tomorrow.

Warm up: 10 minutes slow-ish cardio.

Chest

3 x 10-15 Barbell Bench Press
2 x 10-15 Dumbbell Incline Press
2x 10-15 Flyes

Shoulders

2x 10-15 Overhead Pressed
2x 10-15 Lateral Raises

Back

2 x10-15 Wide-Grip Pulldowns
2x10-15 Narrow Grip Pulldowns
2x 10-15 Bent-Over Rows
2x 10-15 Seated Rows

Abs:

1 x failure crunches

1 x failure reverse crunches


End of workout: 10-15 minutes intense cardio.


I'll tell you how it goes tomorrow and hopefully I'll be updating every day. I also have a 3 hour English exam tomorrow so I hope it doesn't affect my day. I plan to get on a more steady plan soon.