Re: Weight Loss - Tips & Daily Check-in
Nice work Apostle, you and I have about the same amount of weight left we'd like to lose before bulking up with some muscle. GL with it mate.
Up at 5am this morning, coffee down my throat and into the gym. Today was back day.
Pull ups x 4 sets to failure (getting better at these slowly but surely!!!)
Lat pull down x 4 sets
Dumbbell Row's x 4 sets
Deadlift - I think i pulled a muscle in my lower back this morning. It had been kinda sore since my last back day but i though it was mainly just muscle soreness like i get a fair bit with no hassles. As I went to lift my first set of deadlift my lower back just near my tailbone kinda seized up and I had pain shot up my back. Being the moron I am I waited a few minutes then tried it again and it hurt again so I stopped the workout.
Still went out and did 45 mins cardio walking the dog but I am in a bit of pain right now. Looks like i'll have to take it easy on my lower back for a few weeks.
Whatever you do don't pay for one. All the information you need is right there in front of you, you just need to do a little bit of research and you'll work it out. Diet is a pretty personal thing and what works for me or someone may not work best for you. I can tell you what I eat on a regular day as we are similar in size and have roughly the same goals but it's nothing amazing:
B'fast: 1 cup oats, 1 cup low fat milk, 1 scoop protein powder
I mix the powder and oats dry in a bowl then put in the cup of low fat milk and microwave it for 90 seconds. Once it comes out i mix it up a little with a spoon and add some splenda and a little cinnamon and chow it down. I love this stuff, it fills me up, is good for me and I love the taste. You can also add a tablespoon of peanut butter if you want more healthy fats in your diet.
Lunch: 1 skinless chicken breast, 1 cup brown rice, 1 cup veges, some mustard for taste.
I make up a weeks worth of these in microwave containers on sunday night then put two in the fridge and 3 in the freezer. That way I just pull it out of the fridge as i need them during the week, microwave and eat. Makes it simple and avoids the "oh crap i forgot lunch, better go pick something up at Macca's" trap i used to fall into.
Afternoon: Protein shake: 1 cup LF milk, 1 scoop protein powder, 1 cup cold water, 1 frozen bannana (makes the shake nice and frothy) and few ice cubes all blended together
Dinner: steak / chicken / fish and salad / veges. I often have a handful of almonds or assorted nuts throughout the day as a snack as well.
Work's out to be about 2000 cals, 45% protein, 35% carbs, 20% fat.
I can't stress this enough Cody, if you want to get in good shape and stay there for the rest of your life take the time to do some research regarding nutrition. People often complain that don't know what they are doing but really with the internet that excuse is BS. If you want to know more about something that has the potential to change the rest of your life do the work, learn and it will benefit you greatly in the long run. Don't expect someone to just hand it to you, go out and educate yourself and the benefits can be enormous.
Nice work Apostle, you and I have about the same amount of weight left we'd like to lose before bulking up with some muscle. GL with it mate.
Up at 5am this morning, coffee down my throat and into the gym. Today was back day.
Pull ups x 4 sets to failure (getting better at these slowly but surely!!!)
Lat pull down x 4 sets
Dumbbell Row's x 4 sets
Deadlift - I think i pulled a muscle in my lower back this morning. It had been kinda sore since my last back day but i though it was mainly just muscle soreness like i get a fair bit with no hassles. As I went to lift my first set of deadlift my lower back just near my tailbone kinda seized up and I had pain shot up my back. Being the moron I am I waited a few minutes then tried it again and it hurt again so I stopped the workout.
Still went out and did 45 mins cardio walking the dog but I am in a bit of pain right now. Looks like i'll have to take it easy on my lower back for a few weeks.
Whatever you do don't pay for one. All the information you need is right there in front of you, you just need to do a little bit of research and you'll work it out. Diet is a pretty personal thing and what works for me or someone may not work best for you. I can tell you what I eat on a regular day as we are similar in size and have roughly the same goals but it's nothing amazing:
B'fast: 1 cup oats, 1 cup low fat milk, 1 scoop protein powder
I mix the powder and oats dry in a bowl then put in the cup of low fat milk and microwave it for 90 seconds. Once it comes out i mix it up a little with a spoon and add some splenda and a little cinnamon and chow it down. I love this stuff, it fills me up, is good for me and I love the taste. You can also add a tablespoon of peanut butter if you want more healthy fats in your diet.
Lunch: 1 skinless chicken breast, 1 cup brown rice, 1 cup veges, some mustard for taste.
I make up a weeks worth of these in microwave containers on sunday night then put two in the fridge and 3 in the freezer. That way I just pull it out of the fridge as i need them during the week, microwave and eat. Makes it simple and avoids the "oh crap i forgot lunch, better go pick something up at Macca's" trap i used to fall into.
Afternoon: Protein shake: 1 cup LF milk, 1 scoop protein powder, 1 cup cold water, 1 frozen bannana (makes the shake nice and frothy) and few ice cubes all blended together
Dinner: steak / chicken / fish and salad / veges. I often have a handful of almonds or assorted nuts throughout the day as a snack as well.
Work's out to be about 2000 cals, 45% protein, 35% carbs, 20% fat.
I can't stress this enough Cody, if you want to get in good shape and stay there for the rest of your life take the time to do some research regarding nutrition. People often complain that don't know what they are doing but really with the internet that excuse is BS. If you want to know more about something that has the potential to change the rest of your life do the work, learn and it will benefit you greatly in the long run. Don't expect someone to just hand it to you, go out and educate yourself and the benefits can be enormous.
Kinda fell off the fat loss bandwagon this week. After pulling a muscle in my lower back the doc told me to take 2 full weeks off lifting which I will do so I haven't been working out and my diet has slipped as well. I tend to be an all or nothing kind of guy with this sort of thing so i either go balls to the wall hardcore training, cardio and diet or go the complete other way and do nothing, eat like crap and revert to fat slob mode. I really need to correct that but its easier said than done (obviously).
Comment