OS Weight Loss 2011

[55]

Re: OS Weight Loss 2011

January 24 - 242.0 lbs.



My goal is to either get down to 200 lbs. or get my waist back to 34 inches. Whichever comes first.

No sugar or alcohol for six months. Here we go...

[The GIGGAS]

Re: OS Weight Loss 2011

January 24 - 242.0 lbs.

No sugar or alcohol for six months. Here we go...

I don't know if you have to necessarily cut them out 100%. You could try having them in moderation instead. I don't know about you, but if I were to cut out those (which really sucks, because my preferred alcoholic beverage is a rum and Coke) I would go stir-crazy.

[WazzuRC]

Re: OS Weight Loss 2011

Yeah, I'm not cutting alcohol completely out of my diet but I'm definitely curbing it. I used to have a beer with dinner 3-4 times per week, that's gone. If I go out, I'm getting Rum and Diet Coke instead of 4-5 beers. Or another mixed drink that is fairly low on calories. Little things like that where I can still go out with buddies but not consume so many calories. With that said, I've also not gone out as much as I normally do, because of the diet and also to save a little bit of cash.

[55]

Re: OS Weight Loss 2011

I don't know if you have to necessarily cut them out 100%. You could try having them in moderation instead. I don't know about you, but if I were to cut out those (which really sucks, because my preferred alcoholic beverage is a rum and Coke) I would go stir-crazy.

What can I say? I'm an all or nothing kind of guy!

[Jonesy]

Re: OS Weight Loss 2011

I'm doing a month of no alcohol for Jan and so far so good. I think I'll still allow myself the odd scotch or glass of red wine with dinner after that but I'm def cutting out the binge drinking like I used to. I tended to slip up on my diet when i was hammered and I felt like crap the next day which led to no working out etc.

I'm also finding as i'm getting older (I turn 31 in July) my powers of recovery are nothing like they used too. I used to be able to have a huge night then wake up pretty good the next day, now it seems like it takes me a few days to recover.

[Kearnzo]

Re: OS Weight Loss 2011

Anyone have any good dumbbell only full workout routines? I'm going to pick up the Powerblock adjustable dumbbells this week, and I can't wait to get back into lifting. The gym isn't for me, so having weights at home is a must. Plus, it would give me all the necessary requirements for P90X in the future.

Probably gonna include some kettlebell routines in there as well. Any help is appreciated.

[Jonesy]

Re: OS Weight Loss 2011

Anyone have any good dumbbell only full workout routines? I'm going to pick up the Powerblock adjustable dumbbells this week, and I can't wait to get back into lifting. The gym isn't for me, so having weights at home is a must. Plus, it would give me all the necessary requirements for P90X in the future.

Probably gonna include some kettlebell routines in there as well. Any help is appreciated.

Hey bud, good to see you are back at it again.

Just off the top of my head something like this could work as a rough guide:

3 days per week:

Mon: chest / back
DB flat press
DB incline press
DB incline fly's
Pullups
DB bent over rows
DB deadlift

Wed: Shoulders / arms
OH DB press
front lateral raise
side lateral raise
DB curls
Hammer curls
Tri kickbacks
Overhead DB tri extention

Fri: Legs
DB squats
DB Straight leg deadlift
DB lunges
Weighted DB calf raises (on a step)

Add in some cardio on the alternate days and have a day off per week and you should be golden.

For a lot of people jumping straight into P90X i suggest if you are relatively new to working out or not in great shape then maybe you should start with Power90 which is the program before P90X. The X in the new program stands for extreme and it is actually supposed to be more for people who are a little bit advanced and have completed the P90 program. If you can get through P90X from the getgo more power too you but it might be worthwhile building up to that imo.

My wife is currently doing the P90 program and it's very similar to P90X but the workouts aren't quite as long (these one usually take around 35-40 mins each) but they are still a great workout. Just something to consider....

[Kearnzo]

Re: OS Weight Loss 2011

Hey bud, good to see you are back at it again.

Just off the top of my head something like this could work as a rough guide:

3 days per week:

Mon: chest / back
DB flat press
DB incline press
DB incline fly's
Pullups
DB bent over rows
DB deadlift

Wed: Shoulders / arms
OH DB press
front lateral raise
side lateral raise
DB curls
Hammer curls
Tri kickbacks
Overhead DB tri extention

Fri: Legs
DB squats
DB Straight leg deadlift
DB lunges
Weighted DB calf raises (on a step)

Add in some cardio on the alternate days and have a day off per week and you should be golden.

For a lot of people jumping straight into P90X i suggest if you are relatively new to working out or not in great shape then maybe you should start with Power90 which is the program before P90X. The X in the new program stands for extreme and it is actually supposed to be more for people who are a little bit advanced and have completed the P90 program. If you can get through P90X from the getgo more power too you but it might be worthwhile building up to that imo.

My wife is currently doing the P90 program and it's very similar to P90X but the workouts aren't quite as long (these one usually take around 35-40 mins each) but they are still a great workout. Just something to consider....

Thanks for the rough outline Jonesy! You've always been a huge help with workouts, so I appreciate it.

I've always had a question regarding the P90/P90X. I don't have a pull up bar, and I purchased the Iron Gym Pullup bar, but it doesn't work on any of my door frames. It fits on one, but I can hear the frame cracking every time I do a pullup.

My question is, are there any exercises that can really replace the pullup with effectiveness? From what I hear, you perform a LOT of pullups in both programs, so before considering something like P90/P90X, i'd like to know.

Thanks!

[Jonesy]

Re: OS Weight Loss 2011

Thanks for the rough outline Jonesy! You've always been a huge help with workouts, so I appreciate it.

I've always had a question regarding the P90/P90X. I don't have a pull up bar, and I purchased the Iron Gym Pullup bar, but it doesn't work on any of my door frames. It fits on one, but I can hear the frame cracking every time I do a pullup.

My question is, are there any exercises that can really replace the pullup with effectiveness? From what I hear, you perform a LOT of pullups in both programs, so before considering something like P90/P90X, i'd like to know.

Thanks!

No problem man, always glad to help out if possible. I love this sort of stuff so i can talk/type about it for hours.

From what i've seen of my wife's experience with P90 so far i'm not sure if it has pullups in the p90 program but there are roughly 50 bazillion of them in the p90x program. Maybe there are pullups later in the p90 program but my wife only just started so i have no idea if they are in there later or not.

As for what you can do rather than pullups really the only other option is to use resistance bands wrapped over something like this:


Not quite as taxing as real pullups but they will help get the job done. Would that be possible at your place?

[Jonesy]

Re: OS Weight Loss 2011

So um..... how's everyone going?

[TheMatrix31]

Re: OS Weight Loss 2011

I weighed myself a few days ago and I was 224, today I weighed myself and I was 220.

Nothing crazy, but a start, I guess?

[l3ulvl]

Re: OS Weight Loss 2011

I weighed myself a few days ago and I was 224, today I weighed myself and I was 220.

Nothing crazy, but a start, I guess?

I actually weighed in today at 224.0... I'm happy with it, last check (3-4 days ago) it was 225.2, which was down from 225.8 (lol), but still it's progress. (Down from 238 overall)

[Jonesy]

Re: OS Weight Loss 2011

Nice work guys. I'm down 2lbs myself this week. Slow and steady is the way to go.

I weight myself once a week (friday morning before eating or drinking anything, after toilet, just in boxer shorts). I find my weight can fluctuate massively even in the course of 1 day so that seems to work to get consistent readings. Seriously my weight can vary by nearly 5 lbs in one day, not sure if everyone is like that?

[The GIGGAS]

Re: OS Weight Loss 2011

I believe I started off at 249.8, and last time I weighed in I was 241.2. So I suppose I'm on target.

I always weigh myself after my morning shower because of that weight fluctuation. I feel the important thing is to do it consistently at the same time. That gives you a good indication of what your weight is doing.

I can't wait until my pants feel looser and my shirts start to feel longer. That will be a great day.

[TheMatrix31]

Re: OS Weight Loss 2011

Yep. I'm not doing anything special, just watching what I eat. Portions more than anything. If I can get back down to, I don't know...200 or 205, I'll be happy.