OS Weight Loss 2011

[UNC_Pete]

Re: OS Weight Loss 2011

282 weigh in today.

Two more pounds to my high school graduation weight. Then onto 260 for my freshman year weight.

[Jonesy]

Re: OS Weight Loss 2011

Very inspiring progress Pete! Good job man

[TracerBullet]

Re: OS Weight Loss 2011

I've lost 5 lbs in the last week and a half. I now weigh 209 lbs. Gotta keep it up.

[TheGamingChef]

Re: OS Weight Loss 2011

Hey guys, I've fallen off of the wagon for sure. When I started weight loss it was about a year ago and I was 300+. I then got down to a low of 260 or so in September. Since then I have been gradually and slowly putting pounds back on. I'm now around 280 and waking up again to the fact that I'm not getting smaller any more.

I really need to just get back on and do the right thing with diet and exercise and remembered this thread. I know there is a good support system here and I look forward to being a part of it again.

Good luck to all of you on your journeys of self-improvement!

[The GIGGAS]

Re: OS Weight Loss 2011

I fell off the wagon, but didn't harm myself too bad, as I'm still at 240. For my birthday, I got a Kinect and YourShape: Fitness Evolved, so I'm going to try to use that as my workout. It'll keep me interested where others have failed, because it'll be fun, and there are achievements, and I am an achievement whore.

[UNC_Pete]

Re: OS Weight Loss 2011

Memorial Day weekend did me in. I will weigh myself Thursday but I'd guess I'm up around 285-286 lol

[ezio]

Re: OS Weight Loss 2011

When I started I was 217.4 as of this morning I am now. 203.4. I really wasn't watching what i was eating but I have started watching again and have lost 6 pounds in 2 weeks. I want to get to 170.

[PVarck31]

Re: OS Weight Loss 2011

20 pounds down now. Although the last week I made some poor food choices. Too much white bread and carbs in general. Although my blood sugar is consistently in the normal range.

I have this issue where I get obsessed with carbs and I probably dont eat enough. Regardless I am going try to get back to the foods I should be eating.

[Kearnzo]

Re: OS Weight Loss 2011

So I got a membership to a gym. Helps when a family member works there and you get a crazy discount.

Do you guys have any advice on a freeweight workout plan to tone my whole body, yet keep the weight down? I still plan on running atleast twice a week, but if I can hit the gym two or three times along with that so I don't lose much muscle, that would be ideal. I'm not looking to bulk up, just retain or possibly build a little bit of muscle along with the weight loss.

[mattsb84]

Re: OS Weight Loss 2011

Lifting heavy will not put muscle on you on its own. You would need to lift heavy, eat enough over maintenance and get plenty of rest to put any significant mass on. You'll gain strength though and it'll tighten things up.

My advice to you would be to do compound movements (squat, bench, deadlift, etc). Those will give you the most bang for your buck. If that doesn't suit you, you can try one of the 5x5 programs. There's a bunch of different flavors out there like Starting Strength or MadCow and there's some that are for more advanced lifters as well.

If you're completely lost, get some sessions with a trainer and learn as much as you can from them. At minimum they'll give you proper form and get you familiar with the equipment and different lifts.

[Kearnzo]

Re: OS Weight Loss 2011

Thanks for the tips man. I started looking around the internet for some routines, and came up with something I think would be easy to stick to, but challenging enough to push me each week.

M/W/F workouts: Week 1

Monday (Chest/Tri's/Delts)

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

Wednesday (Biceps/Back/Traps/Forearms)

3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

Friday (Chest/Tri's/Delts)

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

M/W/F: Week 2

Monday (Biceps/Back/Traps/Forearms)

3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

Wednesday (Chest/Tri's/Delts)

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

Friday (Biceps/Back/Traps/Forearms)

3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

Every week i'd alternate between two days of Chest/Tri's/Delts and one day of Biceps/Back/Traps/Forearms, then the next week two days of Biceps/Back/Traps/Forearms and one day of Chest/Tri's/Delts. As far as legs go, I still plan on running to get the strength up in them. Every time I start doing leg workouts that are more taxing than just simply running, my right knee bothers the crap out of me. The running I can deal with while wearing a knee strap. Hopefully after I get strength up in them, I can get some leg workouts in as well.

Anyways, in terms of toning and weight loss, how does this workout look to everyone?

[8]

Re: OS Weight Loss 2011

For toning purposes I would stick to 12-15 reps, when you get into the 8 rep range your talking more about strength. But everyone is different so do the program you have listed for a while then change it up with higher reps and see which feels better to you.

[Kearnzo]

Re: OS Weight Loss 2011

So I think I finally nailed down my diet plan for Intermittent Fasting. I'm going to stop worrying about micro-managing it, and just stick to it.

BTW, I work overnight, so the hours look strange.

16 hour fast from 3:30am to 7:30pm.

Breakfast (7PM): 2-3 servings Special K Chocolatey Delight w/ Skim Milk

Pre-workout snack (8:45ish): Mac Apple

Post-workout snack (10:00ish): Whey Protein shake w/ water, Banana

Pre-Dinner snack (1am): Skippy Natural Peanut Butter Sandwich on whole wheat

Dinner (3am): Healthy Choice Cafe Steamer, 6 Fire Roasted Tomato Triscuits, 2 sticks of Frigo Light String Cheese, and Kellogg's Fiber Plus bar

The dinner seems like overkill, but I like having a big meal before the 16 hour fast, and up until then, I should have only had around 1300 or so calories, if that.

[mattsb84]

Re: OS Weight Loss 2011

Not seeing anywhere near enough protein in there. Should be 1-1.5 gram(s) per 1lb of lean body mass to maintain as much muscle as possible.

I'd also say 1300 cals is too low, but i dont know you're height/weight/age or activity level.

[Kearnzo]

Re: OS Weight Loss 2011

Not seeing anywhere near enough protein in there. Should be 1-1.5 gram(s) per 1lb of lean body mass to maintain as much muscle as possible.

I'd also say 1300 cals is too low, but i dont know you're height/weight/age or activity level.

No no, the 1300 cals was BEFORE my dinner. The dinner itself is another 700 or so caloires. I'm shooting for right around 2000 cals. I'm assuming I calculated right, as figured out my BMR, calorie maintainance level, and then took off about 1000 calories.

Not enough protein? Would you suggest possibly switching out the cereal for breakfast with more? If so, any suggestions? It will be the first meal after breaking a 16 hour fast, so i'll probably be fairly hungry.

Another thing is, i'm not looking to really build a ton of muscle. Mostly just build a little, and tone a lot. 3 full body workout routines a week, with few sets of very high rep workouts.

If i've got this thing planned out wrong, please, hit me with the advice. I try to figure it out online, but I get a lot of different answers from different places.