|
Post by bigjohn95821 on Jun 23, 2008 8:55:07 GMT -5
On the advice of some new friends here I have decided to start a journal to record my weight loss and the taking back of my life. Today marks my first day towards a new me, a new attitude and a new committment to get into better shape both physically and mentally. My work is starting a Body for Life challenge contest on 6/30/2008 and I will take part. I am almost fully recovered from a mild shoulder strain so this week leading up to the contest will be cardio only. My goals for the 12 week contest are as follows,
1. To lose 20 pounds of fat 2. To maintain my exercise regiment 6 days per week per BFL 3. No fast food for 12 weeks 4. To eat 5 to 6 nutritious, balanced meals per day 5. To drink one gallon of water per day 6. To record my daily training sessions here
My goals are simple for this first 12 weeks, many times I set to lofty of a goal and then when it is not being realized fast enough I give in and quit. Not this time.
Thank you for your time and I look forward to any and all feedback and support. As I become more involved here I will make sure to provide a positive support to all as well.
|
|
|
Post by bigjohn95821 on Jun 23, 2008 8:57:45 GMT -5
Cardio 6/23/2008
Did HIIT cardio per BFL for 20 minutes today and hit what is described as a high point. The elliptical machine that I used said that I burned 325 calories but I doubt this but it is a good tool to measure how hard I worked. Did some stretching of my shoulder and it feels better. Weight training starts next week.
|
|
|
Post by bigjohn95821 on Jun 23, 2008 9:01:38 GMT -5
you words of encouragement that mrbeefy left in my introduction, wanted them here too as they mean alot to me,
"You need to want it more than anything else in the moment If you want to make progress you need to DIG! You need to want it HEAVY! You need to PUSH IT!! Eat what you know you need to eat. If you don’t know what to eat, read and learn. Lift more weight every single workout no matter what. Kick harder today than you did yesterday. Jump higher! Do more situps! Get in that zone so you can block out the rest of your life, so that the only thing you see right now is that bar on the floor or the heavy bag, and you know that today, right now, you’re about to lift 5 lbs more on this exercise than you’ve ever lifted before, and hell if you can get an extra rep you’ll do that too. Know that you’re about to jump rope for 5 minute straight without it getting caught on your feet. Know that you are about to knock that heavy bag right off the damned ceiling! Get IN that zone, because it’s time to DIG!
“Any coward can fight a battle when he’s sure of winning; but give me the man who has the pluck to fight when he’s sure of losing.”
Focus on the task at hand and nothing else. Strive to set a new personal best or personal record each time. Avoid those that do what you don’t want to do. Avoid those that don’t have what you want to have. Surround yourself with those that do have what you want to have. Use the environment (music, video, pictures, quotes) to keep you on track.
Now go and get it!"
|
|
|
Post by fit on Jun 23, 2008 9:41:59 GMT -5
It's ON!!!!!
Glad to see you follow through with a journal. Prepare for us to be on you like white on... um.... something low-carb. #smileygreatpost0av#
|
|
|
Post by bigjohn95821 on Jun 23, 2008 9:48:30 GMT -5
It's ON!!!!! Glad to see you follow through with a journal. Prepare for us to be on you like white on... um.... something low-carb. #smileygreatpost0av# Thanks fit, I am prepared.
|
|
|
Post by mrky03 on Jun 23, 2008 14:15:05 GMT -5
Good luck and good training! Body for Life is a good program.
|
|
|
Post by bigjohn95821 on Jun 23, 2008 15:36:34 GMT -5
Good luck and good training! Body for Life is a good program. Thanks so much!
|
|
|
Post by Tim Wescott on Jun 23, 2008 16:30:20 GMT -5
Glad to see you started a journal and your enthusiasm is contagious.........it got me psyched up!!
Post detailed descriptions of training,cardio,and diet,and we all can you help you out along the way.
Lots of people here who compete as bodybuilders and we all know how to get lean so you`ll have a huge jump on the other people doing the BFL contest.
Stay focused,train hard,and diet like a Spartan!!! #arockon6ha#
|
|
|
Post by bigjohn95821 on Jun 23, 2008 16:35:24 GMT -5
Glad to see you started a journal and your enthusiasm is contagious.........it got me psyched up!! Post detailed descriptions of training,cardio,and diet,and we all can you help you out along the way. Lots of people here who compete as bodybuilders and we all know how to get lean so you`ll have a huge jump on the other people doping the BFL contest. Stay focused,train hard,and diet like a Spartan!!! #arockon6ha# Thanks Tim, that would be incredible to have you all help out!
|
|
|
Post by bigjohn95821 on Jun 23, 2008 16:40:38 GMT -5
My diet plan for today
BCAAs in water during cardio
Meal #1 2 scoops whey in water banana
Meal #2 7 ounces skinless chicken breast 1 cup mixed veggies
Meal #3 AST NytroPro 40 MRP
Meal #4 7 ounces chicken 2 cups green salad oil/vinegar dressing
Meal #5 6 ounces lean beef 1/2 cup rice 1 cup mixed veggies
Meal #6 1 scoop whey in water 1 tbsp natural peanut butter
My wife bought me some fish oil caps to add some good fats into my diet, just not sure how many and when to take them.
|
|
|
Post by Tim Wescott on Jun 23, 2008 16:45:48 GMT -5
Diet looks good.........personally,I`d drop the banana as it contains a lot of sugar.............just until you get leaner anyway as it is a good food.
I`m sure you`ll find us very helpful and I bet you`ll reach your goal faster because of it. Stay focused!!
|
|
|
Post by bigjohn95821 on Jun 23, 2008 17:33:10 GMT -5
Diet looks good.........personally,I`d drop the banana as it contains a lot of sugar.............just until you get leaner anyway as it is a good food. I`m sure you`ll find us very helpful and I bet you`ll reach your goal faster because of it. Stay focused!! Thanks Tim, I will drop the banana per your recommendation. I know that my goal is lofty but do feel that with you all behind me that I can do it.
|
|
|
Post by mrbeefy on Jun 23, 2008 19:37:18 GMT -5
JOHN!
Glad to see your journal here. Good for you Buddy! Everything is looking A-OK!
I only have one comment (this time! LOL!) "To lose 20 pounds of fat." That's a great goal, really, but in reality, that's a tough one. If you ever have a chance either at a doctors office, nutritionist office, or perhaps pics on line, take a look at what 20 pounds of fat actually looks like.
What you may start to lose first is water weight from sweat, etc. Then if your exercise and diet is correct, you will burn calories, but not always "just fat". Eventually that will happen. So I just wanted you to have a little reality check. Please don't take this as a negatice, cause it's not meant to be. You are doing great, your plan looks great, and your motivation is up and roaring! Very cool! 20 pounds of fat IS 20 pounds of fat!
My wife would tell you I could do that if I just cut off my head! (LOL!)
If you keep at it like this, you will be a "Mean Machine" in no time!
Keep posting...we'll keep watching......Don't forget to rest when your body tells you too. Overtraining can send your progress backwards. Be patient.....BIG JOHN IS ON THE MOVE!!!!!!
|
|
|
Post by bigjohn95821 on Jun 23, 2008 19:54:56 GMT -5
JOHN! Glad to see your journal here. Good for you Buddy! Everything is looking A-OK! I only have one comment (this time! LOL!) "To lose 20 pounds of fat." That's a great goal, really, but in reality, that's a tough one. If you ever have a chance either at a doctors office, nutritionist office, or perhaps pics on line, take a look at what 20 pounds of fat actually looks like. What you may start to lose first is water weight from sweat, etc. Then if your exercise and diet is correct, you will burn calories, but not always "just fat". Eventually that will happen. So I just wanted you to have a little reality check. Please don't take this as a negatice, cause it's not meant to be. You are doing great, your plan looks great, and your motivation is up and roaring! Very cool! 20 pounds of fat IS 20 pounds of fat! My wife would tell you I could do that if I just cut off my head! (LOL!) If you keep at it like this, you will be a "Mean Machine" in no time! Keep posting...we'll keep watching......Don't forget to rest when your body tells you too. Overtraining can send your progress backwards. Be patient.....BIG JOHN IS ON THE MOVE!!!!!! I could lose 25 pounds by loping of my head according to my wife, LOL I have been reading that 2 pounds of fat loss per week is attainable, but if I only achieve a 10 or 15 pound fat loss in 12 weeks as long as I give it my all, then I will be happy. And I hear ya on the overtraining, that is another reason that BFL appeals to me, 3 days of weights and 3 days of cardio with one full day off should help prevent overtraining. But if I need an extra rest day I will take it for sure. Thanks as always, I really appreciate the support more than you know.
|
|
|
Post by RUBICON19 on Jun 23, 2008 20:09:47 GMT -5
Good stuff!!!
|
|
|
Post by bigjohn95821 on Jun 23, 2008 20:29:55 GMT -5
|
|
|
Post by mrbeefy on Jun 24, 2008 5:52:21 GMT -5
Looks Good John! Keep that motivation up.......see yourself strutting along the beach with that new ripped six-pack...with the bikini crowd smiling away at ya! (Your wife will understand......when it comes to motivation in this stuff...yougotta do-what ya gotta do!) LOL! Think of all this like a race, but not a sprint. You must think of it like a marathon....you must pace yourself and just keep going for the results in the long run. In a short time you will start to see and feel all the changes. The pants will get a little looser, the shirts will get a little tighter (wash them in really hot water ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ) Your self confidence will start to perk up, your sleep will get better, etc. you will start to notice all these good changes. You have made a wise decision John. What you are doing for yourself and your health for you AND your family is GREAT! KEEP IT UP!
|
|
|
Post by bigjohn95821 on Jun 24, 2008 15:47:31 GMT -5
Looks Good John! Keep that motivation up.......see yourself strutting along the beach with that new ripped six-pack...with the bikini crowd smiling away at ya! (Your wife will understand......when it comes to motivation in this stuff...yougotta do-what ya gotta do!) LOL! Think of all this like a race, but not a sprint. You must think of it like a marathon....you must pace yourself and just keep going for the results in the long run. In a short time you will start to see and feel all the changes. The pants will get a little looser, the shirts will get a little tighter (wash them in really hot water ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ) Your self confidence will start to perk up, your sleep will get better, etc. you will start to notice all these good changes. You have made a wise decision John. What you are doing for yourself and your health for you AND your family is GREAT! KEEP IT UP! Thank you so much, the motivation you provide is incredible!
|
|
|
Post by bigjohn95821 on Jun 24, 2008 15:50:45 GMT -5
A question for you good folks,
I read the rules for the Body for Life challenge at work last night (working nights this week, it sucks) and it does not require you to do the BFL workout as I thought, they just used the name. Is there a better training program to use or should I stick with the BFL program for the 12 weeks as it is pretty simple to follow?
Thanks in advance and as always I really appreciate you all taking the time to make me feel welcome on part of WOTW.
|
|
|
Post by bigjohn95821 on Jun 24, 2008 19:03:36 GMT -5
6/24/2008
Diet
BCAAs in water during cardio
Meal #1 2 scoops whey in water 1 tbsp natural peanut butter
Meal #2 7 ounces skinless chicken breast 1 cup mixed veggies
Meal #3 AST NytroPro 40 MRP
Meal #4 7 ounces chicken 2 cups green salad oil/vinegar dressing
Meal #5 6 ounces lean beef 1/2 cup rice 1 cup mixed veggies
Meal #6 1 scoop whey in water 1 tbsp natural peanut butter
(ate the same as yesterday juts dropped the banana per Tims suggestion)
Cardio, 45 minutes at 130 heart rate on the elliptical.
|
|