I can't really envision what people look like after having lost X number of pounds so I *love* seeing progress pictures. Yours look awesome, Chad. Way to go!
Thanks Everyone! I'm amazed myself. You don't realize how out of hand your weight is until you see in pictures. And you don't realize how dramatic the changes are until you see photos as well!
Now for the update!
Weight: 174.6* This will be the weight I try to maintain. Water: 2 liters Sleep: 6 hours
Exercise
Hang Clean/Overhead Press Complex - 4x3 at 115lbs.
Front Squat - 4x6 at 155lbs. This is a PR!
Bench Press - Sets of 4, 6, 4, and 4 reps at 175lbs.
Overhead Press - 4x8 at 95lbs. This is a PR!
Plus a few 28lb. Good Mornings and Squats.....28lbs. is how much my two year old weighs. He wanted to help daddy do some stretching this morning.
Notes
174.6 is the weight that I'm going to try to maintain for the next 2-4 weeks to see if I can get a handle on what my true maintenance intake is. I started logging my food this morning. So, I'll report some dietary stuff. My goal is to eat an average of 2800 calories per day. I'll try to budget some extra calories for the weekend.
I'll also be modifying my program a bit. I'm looking to do something more like this:
Sun: Full Body
Mon: Cardio
Tue: Upper Body
Wed: Lower Body
Thur: Cardio
Friday: Full Body
Sat: Rest
Went to the Ravens and Chiefs NFL Opening Day Game yesterday. What a blast! I'm a bit horse from yelling, and quite sunburned. I can't believe that I didn't think to wear sun block!
GREAT before/after shots and wonderful new AVI. I see you did not actually consume that yummy ice cream though. I think the little munchkin would have killed ya had you eaten it. LOL!
Been a long, long while so just stopping by to say, "Hai"
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The BIGGER I get the smaller you look
FYI, the tall blonde beside me in a couple of those pics is my sister...not my wife. My wife wasn't too excited about me posting a pic of her....sister wasn't around to protest!
Sleep: 7.5 hours with several interruptions.
Exercise
One Arm Hang Clean - 4x5 each side at 45lbs. I desperately need some heavier DB's.
Pull Throughs - 4x20 at 90lbs.
Standing Cable Row - 4x8 at 130lbs. This is a PR!
One Arm Pull Down - 4x6 each side at 80lbs.
Diet - Yesterday
Cals: 2548
Pro: 191
Fat: 76
Carbs: 276
Surprisingly, I didn't eat as much as I thought. Getting to 2800 without eating junk is harder than I expected. I've done better today. I'm at 1900 so far today. But, I downed a couple of cups of Chocolate Milk to get there. I'll need to refine my dietary choices to get to the calories that I need. I'll still need to budget a few hundred extra calories to account for the weekend.
Family/Kids
I've been so busy at work that I've barely had anytime to spend with my family. I haven't been able to take the kids out and play with them nearly as much as I'd like. Likewise, I haven't been able to spend as much time with my wife. Kind of stinks.
I'm now about 700 calories below maintaining 2800 per day. I'm 700 in the black, so to speak. This give me a little room to play with on the weekend.
Notes
Abbreviated session this morning. I had to get it all done in about 25 minutes including warmups. It was rough! I'll do my bench press in the evening.
After tomorrows session I'll be making my modifications to the program. It will still be based on the same principals, but spread out differently.
Just noticed you posted your stats for the day at 5:48 AM. What time do you workout? I thought I was an early bird at 7-8 AM.
It was 6:48am my time. I get up a little after 4:30 and my partner shows up around 4:50am. That way we are warmed up and lifting at 5am. I usually write this up as I'm eating my breakfast/post workout meal. Today was actually a late day for me. My partner has been sick all week. He hasn't been showing up. So, I've been getting up a little later. I know that I can complete the session a little faster without him. But, the increased density is kicking my butt! I've already decided that I'm not going to do Deadlifts tomorrow. I can just feel the fatigue in my bones. I'll do Good Mornings and Swings instead. They don't tax me as much as 24 heavy deadlifts from the floor.
1A - Pull ups - 4x6 This is a PR! My PR on Chins is 5x10 so there is a big discrepancy between chin ups and pull ups.
1B - DB Swings @ 25lbs. - 4x20
Vomit.....Ok, not really. But, I wanted to!
Bent Row @ 155lbs. - 6x4 This is a PR!
Good Morning @ 165lbs. - 4x6 This is a PR!
Diet
See last entry
Notes
This was a good workout. In fact the last two workouts have been good. But, they haven't been fun. I'm feeling worn down. And I'm getting a bit of soreness which I don't usually get. I'm wondering if I need a few days off. I'll have to look through my log to see when the last time I took a break was.
Also, I've done these workouts faster than I usually would. My training partner is getting over being sick and hasn't been here for a few days. Without all the times spent alternating sets and adjusting weights I've been able to cut the total time significantly. But, the increased density could be what is causing the fatigue and soreness. Hmm?
Take at least the weekend off. Maybe a deload week might be in order.
It might be. I haven't deloaded since late May when my daughter was born. But, I've had a few patches where I've taken three days off. That's what I'm doing now as well. I didn't do any training Sat-Monday. I'll start back up tomorrow. I did do a few easy walks and I did do a lot of playing with my kids, but no training of any kind.
Now, to the diet and weight!
I wanted to see what my maintenance calories would be. Going into this weekend I had saved about 750 total calories for myself. Well, I ate like a buffoon over the weekend. I don't know exactly what the damage was since most of it was a lot of homemade stuff brought over by other folks. My wife had a bunch of her friends over on Saturday and on Sunday we had folks over at my in-laws for the football games. That makes it hard to track calories, but I'm going to say that I ate about 5,000 cals on Saturday, and about 4,000 on Sunday. It could be less than this, but I'm just trying to avoid underestimation. My weekly total calories was 22,250. My goal was 19,600.
That means that for the week, if I assume that 2,800 per day is maintenance, I was over my maintenance totals by 2,650. Given this I would suspect that I would have gained about 0.8 pounds this week. What does the scale say?
176.8!
That's a jump of 2.2 pounds this week. If we assume that all that weight was actual tissue then we are looking at a 7,700 calorie excess. That would indicate that maintenance calories would be 14,550, or a daily intake of approx. 2,080 calories for maintenance!
Here's the confounding variable.....water. I ate alot of carbs over the weekend. It's not unusual for me to carry around a lot of water after a good binge. I really don't think that my daily maintenance calories is 2,080. But, perhaps I'm not as active as I think. I guess that some more time is needed to solve this dilemma. It's that or change my weigh in day to Friday morning instead of Monday morning!
Perhaps what I need is to have a week or two where I actually eat 2,800 calories each day and don't cycle carbs or calories. This should minimize the effects of water weight gains.
I have seen 2 - 5lb jumps over a weekend or a carb load. A few days back in line and the pounds magically disappear. For this reason, I use my clothing, the mirror and adulation of others to tell me if I am losing. The adulation doesn't really tell me much, but it sure makes me feel good.
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45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
I can easily gain 5 lbs after a big pig-out weekend!!!!
What did ya think of Ray Lewis' play at the end of that game???!!! Darren Sproles flattened right into the turf - Gotta love Ray Lewis!!!
Oh wow! That was a great play. My father-in-law and I were just sitting there saying, "OK, defense! It's your turn to make a play!" And boy did they ever. The whole defense looked really good in the last 4 mins. But, Ray is special!
Quote:
Originally Posted by bamazav
I have seen 2 - 5lb jumps over a weekend or a carb load. A few days back in line and the pounds magically disappear. For this reason, I use my clothing, the mirror and adulation of others to tell me if I am losing. The adulation doesn't really tell me much, but it sure makes me feel good.
Yeah, I've seen the same thing. I figured that if I weighed myself every Monday morning it would account for some of the variations. But, not every weekend do I eat like that. I think that weighing myself on a Friday morning would be more reliable.
I could of course, just not eat as much on the weekend. And, I usually don't. But, I definitely eat more on the weekends than on weekdays. And I'm moving my training around so that I can use those extra calories efficiently. It easier for me to move a session around than to consistently eat 2,800 calories while at a Tailgate!
Before and after pics look awesome, very inspiring!!
on the PR's! And too cute about the 28 lb good mornings and squats!!
on the PR!
Linear Mode
