Training & Nutrition - I'm going to get back into shape, I swear!!!

I feel the need to start a thread that I can post to on a regular basis to try to stay motivated to get back into shape. I've had a pretty rough year and I have let myself go to hell pretty much.

Up until last year I raced road bikes and I was in pretty good shape. I was still skinny fat though, my upper body has never been impressive. Anyway, in November I hurt my knee and ended up needing surgery. On February 13 I had my right knee operated on, had a torn meniscus repaired, a lateral release, and a bunch of arthritis scraped off. On April 15th I had my left knee operated on, I had a lateral release and a bunch of arthritis scraped off. Long story short, the surgeries did not turn out well. My knees are both in worse shape now than before surgery. The surgeon even went as far as to tell me to sell my bikes.

On June 1st I decided that I was going to get out of my funk and get back into shape. I weighed in at 248 pounds (5' 10") and started working out. I was in shock at how bad of shap I was in. I was basicly a 248 pound weakling! Since then I have been going to the gym about five days a week and I am mostly concentrating on strength training. I intend to lose weight but I am not in a big hurry to do it. I want to change my lifestyle, not do some drastic diet like I have always done in the past. My current weight is 244 pounds but I am much stronger and can already tell I am gaining muscle. My pants are fitting a little looser as well.

Anyway, any comments to help me stay motivated will be appreciated.

Here is a picture showing just how badly I have let myself go. This is going to become my "before" picture. :D

http://i18.photobucket.com/albums/b148/LowCel/other%20people%20pics/brucefat.jpg

Yesterday (7/26/09) was my rest day so I really don't have much to say. I did ride about 160 miles of twisties on the crotch rocket so now I'm exhausted. I feel like I did a leg workout.

I started taking lipo 6 yesterday but I am only taking one a day for the first two days. Tomorrow I will start with one pill twice a day.

Breakfast - Oatmeal
Lunch - Spinach salad with some chicken and two boiled eggs
Snack - Protein shake
Dinner - Vegatable soup

Today

It's a new day and I still feel pretty good. I am a little tired, still having trouble adjusting to adding caffeine to my diet since I quit consuming it eight years ago.

Today's plan, eat healthy, go to the gym and do a lower body workout then get in the steam room and relax a few minutes.

9:00 am - Oatmeal w/ lowfat peanut butter
11:30 am - spinach salad, cucumbers, 2 boiled eggs, bacon bits, 1/2 chicken breast
3:00 pm - Peanut butter sandwich
4:30 pm - NO Xplode
7:30 pm - protein shake
8:00 pm - vegetable soup

u r thinking too hard

drop the bs,
eat less,
ride more.

check back in when you are 5'10" 160lbs.

u r thinking too hard

drop the bs,
eat less,
ride more.

check back in when you are 5'10" 160lbs.

That would work except for the fact that I can't ride any. :cry:

That would work except for the fact that I can't ride any. :cry:


handcycle.

or just skip step 3, and eat less. eat so much less it hurts. do that for three weeks.

then you will find out that you can only eat 1/3rd then you feel full.

handcycle.

or just skip step 3, and eat less. eat so much less it hurts. do that for three weeks.

then you will find out that you can only eat 1/3rd then you feel full.

I know, I've done it before. I went from 220 to 165 when I was racing. I ended up winning a sport class race and consistant podiums. My plan was to move to expert but then I got into road racing. I ended up a cat 3 but my knees put an end to my racing "career".

I'm going for total body fitness. I'm in no hurry but I want to be in great shape all the way around. In the past I have lost a lot of muscle to get my weight down. I don't want to do that this time. My goal is 50 - 60 pounds my next June.

One plus is that I am really enjoying weight lifting and spending time at the gym.

eat ever 3-4 hours.. smaller portions other than that stick to healthy fats... whole grain carbs.. lean sources of protein and get in that exercise and you';ll be a lean mean machine

good luck

That would work except for the fact that I can't ride any. :cry:

How about swimming? That would be a nice cardio workout to complement your strength training, and shouldn't put any strain on your knees.

How about swimming? That would be a nice cardio workout to complement your strength training, and shouldn't put any strain on your knees.

I play around in the pool but no real swimming. I lean towards the elliptical machine for cardio. I know swimming is better but I just can't seem to get into it.

I just finished today's workout. Today was legs.

Leg Press - 8x180, 8x270, 8x360, 8x450, 8x540, 8x630, 8x700, 8x540

Kneeling Hamstring Curls (each leg) - 10x45, 10x55, 10x65

Back Squat - 8x90, 8x115, 8x135, 8x150, 8x160

Leg Extension - 8x120, 8x130, 8x140, 8x150

Seated Calf Raises - 10x90, 10x115, 10x125, 10x125

Hip Adductions (In) - 10x170, 10x175, 10x180, 10x185

Hip Adductions (Out) - 10x130, 10x135, 10x140, 10x145

Steam Room, sauna, pool, outta there!!!

dude...cut the low rep workouts. Turn your workout into a cardio type, leaning work out. You should be doing sets of 15-20 not sets of 8-10.

Just completed my cardio for the day. I did 30 minutes on the Precore (cross trainer).

Today's diet.

7:00 am - Protein shake
8:15 am - Banana
9:30 am - Oatmeal w/ peanut butter
12:00 pm - Spinach salad, 2 boiled eggs, chicken breast, cucumber, bacon bits, light vinaigrette dressing
2:30 pm - Peanut butter sandwich
9:00 pm - Chicken breast sandwich *

I had no intentions of waiting this long to eat or eating so little. I just had a lot of things come up yesterday that kept me from eating.

dude...cut the low rep workouts. Turn your workout into a cardio type, leaning work out. You should be doing sets of 15-20 not sets of 8-10.

Normally I would agree but I am in no hurry to lose the weight. I am going to be doing cardio in the mornings and weights in the evening after work. I am in no hurry to lose weight so I am going with the building muscle helps burn calories theory. Since I am not going to be cycling (much anyway) I am not going for "skinny" this time, I'm going for in shape. My goal is to be able to take my shirt off at the beach next year and not be embarassed. I'm hoping to have any upper body and legs to be proud of at that time.

Great job Bruce!!! If you need anyone to talk to about it please feel free to call me. I have been in the same boat as you......well almost, I could ride but still.......I have my fingers crossed for you my friend!!!

during my weight loss journey i found two things to be very helpful; photographic evidence and eating every 2 to 3 hours.

the pictures showed me how disgustingly fat i really had become. eating the right things often kept my hunger in check.

both things i think you know. good luck. later.

Thanks, I didn't get any "before" shirtless pictures but I do plan on getting some this weekend. I'm in better shape now than I was but it will still be a good before picture by the time all is said and done.

BTW, thanks for the reminder on eating, just fixed my oatmeal with lowfat peanut butter. I've tried natural peanut butter but I can't stand it.

Woohoo, just finished my one mile lunch time walk. I know it's not much but it's an excuse to get out of the office plus it burns a few extra calories. :)

Stop taking the No-Xplode unless you want your liver to be as bad as your knees.

Stop taking the No-Xplode unless you want your liver to be as bad as your knees.

just curious...why are you saying that? Isn't No-Xplode basically L-arginine? I believe the endothelium metabolizes l-arginine to produce NO.

just curious...why are you saying that? Isn't No-Xplode basically L-arginine? I believe the endothelium metabolizes l-arginine to produce NO.

I have read on a couple different forums that no-xplode can cause serious side effects. I told my dad about since he had been taking it and he didn't believe me. He goes to the doctor for a check up every three months and after about six months of taking it, he developed some potentially serious problems that is believed to be cause by no-xplode. His creatine levels were also through the roof and he took half the recommended dosage.

NO supplements are junk anyway, as are most supplements out there.

I just finished today's workout. Today was legs.

Leg Press - 8x180, 8x270, 8x360, 8x450, 8x540, 8x630, 8x700, 8x540

Kneeling Hamstring Curls (each leg) - 10x45, 10x55, 10x65

Back Squat - 8x90, 8x115, 8x135, 8x150, 8x160

Leg Extension - 8x120, 8x130, 8x140, 8x150

Seated Calf Raises - 10x90, 10x115, 10x125, 10x125

Hip Adductions (In) - 10x170, 10x175, 10x180, 10x185

Hip Adductions (Out) - 10x130, 10x135, 10x140, 10x145

Steam Room, sauna, pool, outta there!!!

Are those numbers in pounds? They seem really advanced for someone who's skinny fat and a weakling. Impressive.

Are those numbers in pounds? They seem really advanced for someone who's skinny fat and a weakling. Impressive.

I'm no longer skinny fat, I'm just plain ole fat now. :( But to answer your question, yes they are in pounds. My legs have always been strong. You are going to see the weakling numbers here in a minute when I post my numbers from yesterdays upper body workout. ;)

Okay, time for yesterday's workout. :)

5:30 am - cardio 30 minutes.
5:30 pm - weights.

Bench press - 8x90, 8x110, 8x130, 6x140, 8x120, 7x110 lbs

Converging Chest Press (incline) - 8x90, 8x110, 6x130, 6x120, 8x100 lbs

T-bar rowe - 8x90, 8x115, 8x125, 8x135, 8x100 lbs

Tricep push down (rope) - 10x9, 10x9, 10x9 plates

Chest fly machine - 8x120, 8x140, 8x160 lbs

Low Row - 8x10, 8x11, 8x12, 5x13 plates

Assisted Chin Up - 6x18, 6x17 plates (lower number less assistance)

Assisted Dip - 6x18, 8x17 plates (lower number less assistance)

Today's intake.

5:15 am - Lipo 6
6:15 am - Protein shake
7:45 am - Apple
9:15 am - Oatmeal w/ low fat peanut butter
11:45 am - Spinach salad, 2 boiled eggs, chicken breast, cucumber, bacon bits, light vinaigrette dressing
2:30 pm - peanut butter sandwich
4:30 pm - NO Xplode
8:00 pm - Spaghetti w/ garlic bread......I know, not exactly overly healthy but my wife made it and I was starving

Stop taking the No-Xplode unless you want your liver to be as bad as your knees.

I am planning on taking it for about 45 days then getting off of it. I am mainly using it to help kick start my routines. So far it is working great for me. Extended use is definitely not recommended though. It even states that on the label (or website, can't remember which) that you are supposed to take time away from it.

Listen to Edzo, hes a smartass but hes pretty smart. You can do it man, just remember sandy swimmers thread that lasted soooooo long. I lost 40 almost. Just do it.

Listen to Edzo, hes a smartass but hes pretty smart. You can do it man, just remember sandy swimmers thread that lasted soooooo long. I lost 40 almost. Just do it.

I'll do it, promise. I'm determined to be able to take my shirt off at the beach next year without having to keep a bag over my head. :o

Woohoo, time to go the gym for some core work. Going to be a short evening, only planning on an hour workout, 15 minutes steam room, quick dip in the pool and then heading home.

Had a great workout, worked out the abs, lower back, shoulders, and biceps since I didn't get to them yesterday. Afterwards I got in the steam room, sauna, and pool. I'm already feeling it and I'm loving it!

Now I'm waiting for my wife to get home so we can have some spaghetti. :)

1st off, congrats on all the hard work and will to make a change...but I have a question. If you can do that kind of weight with back squats and leg extensions....which I think would not be easy on the knees either...why is it that the Dr. said you could not ride. I would think riding in an easy gear (spinning) maybe in the 95 - 105 rpm range might be good for the knees. Just curious. Again, keep up the work whichever you choose to do.

I can do the easy spinning but to be honest I would be bored out of my mind just riding back and forth the same five mile pieces of road. In WV we don't have a lot of flat roads to ride. I just can't stand up on the pedals, I can't handle the sharp / shooting pain. I'm hoping that as I continue to strengthen all the muscles in my legs that I will be able to.

Something to make you smile Bruce....

YouTube - caught by a radar gun going 220 MPH

I decided to take today off and rest. I'm setting here with my little girl (rat terrier) relaxing and enjoying the day. I'm hoping the weather holds off so I can go to bike night tonight, it's not looking good though.

Today's intake.

9:30 am - banana

dam, you must be hungry as hell by now lol. Lets see, its 12:48 est. Thats uh...............well, its just a long time on just a nanner.

lol

Yeah, I'm doing a severe starvation diet. :D

I just rode an hour, man, Im out of shape as well. Keep the thread goin, others will jump in and it will be on like Donkey kong.

Lowcel, you could see it coming tho. I know the double surgery was the big thing but you accumilated alot of toys really quick there a while back. All had motors on them too lol. Ninja, KTM, cameras, just like me. New Job, new car, just reasons not to ride.

Ive convinced myself that I am bipolar lol. I have too many hobby switches.

heheh

What can I say, I like my toys. :D

I guess I could go ahead and update my workouts.

Yesterday (7/31/09)

Leg Press - 8x180, 8x270, 8x360, 8x450, 8x630, 8x720
Kneeling Hamstring Curls (single leg at a time) - 8x45, 10x55, 10x65 each leg
Back Squat - 8x90, 8x115, 8x140, 8x165
Leg Ext - 8x120, 8x130 then quit, knee was bothering me
Seated Calf Raise - 10x90, 10x115, 8x135, 8x125

All units in pounds

Today - 8/1/09

Bench Press - 8x90, 8x110, 6x150, 4x150, 8x130, 8x110
Converging Chest Prest Incline - 8x90, 8x110, 8x140, 5x150
T-Bar row - 8x90, 8x115, 8x125, 8x140
Tricep push down - 8x10, 8x11, 8x10 plates
Chest fly machine - 8x120, 8x140, 8x160
Low Row - 8x10, 8x11, 8x12, 8x13 plates

All numbers pounds unless otherwise noted.

I'm confused as to why you can do resistive leg presses and hamstring curls but can't bike. If my surgeon told me to get rid of my bike, I'd get another opinion.

I'm confused as to why you can do resistive leg presses and hamstring curls but can't bike. If my surgeon told me to get rid of my bike, I'd get another opinion.

I can't handle the pain of pushing down on the pedals while standing up. I can handle dull pain but not sharp shooting pains. To do most of the leg workout I wrap my knees very tight, to the point my feet start going numb. I can't do that while riding the bike.

I could get a second opinion but I'm not willing to get another surgery right now. I am trying to strengthen up all of my leg muscles to the point that I can ride again.

Feel free to do a search for the thread regarding my knee surgeries. They did not go well. You might not believe it but you aren't going to find too many people that are more into cycling than I was. If I thought it was possible I would be on the bike in a heartbeat. I was actually pretty good. I was planning on moving up to expert class on the mountain bike if I started racing that again and I was a cat 3 roadie.

Just a thought:
When I was in third grade, we had an assembly (oh boy, lets sit these kids down on a cold hard gym floor and expect them to stay quiet and still for 2 hours) featuring a guy who had lost the use of his legs in a bicycle accident. He gave us a presentation about how helmets saved him, about respecting the people who worked for the city (ambulance drivers, dispatchers) and what happens to you when you are in an accident.
Then, he said "And I still ride bikes." and all the kids were like "WTF??!" and out comes awesome looking recumbent handcycle (pedaling with your arms opposed to legs) and he ripped through the gym like nothing else on it. Like some sort of superhero posterchild for never letting life tell you "no."
Have you ever checked one of those guys out? I know his was custom built with the money he received from the excursion driver trying to wax him across route 66 but they cant be THAT expensive.


P.S. I saw you are eating low fat peanut butter and just about threw up. Low-Fat and Regular peanut butter have the same amount of calories, but the difference in calories essentially boils down to low fat pb having more sugar (not good for you), and regular fat pb having more healthy fat (which you might as well be getting for the calories you are consuming.) Something to keep in mind.

That is pretty cool. I'm staying relatively happy by spending time at the gym. I am planning on getting back on my bikes eventually so I am keeping two of them, I'm only selling three. :)

Setting here debating going to the gym. It's supposed to be my rest day but I really don't have anything else going on today. I might go in and do some core exercises then chill out in the steam room for a little while. :)

light card.

go.

I had a good workout today. I did core, shoulders, and back. I also did a few bicep curls for good measures. Afterwards I got in the steam room, then sauna, then pool. Much better than setting on the couch all day. :)

I weighed in at 240, another pound melted away. :D

LowCel:

How did your knees get messed up?

LowCel:

How did your knees get messed up?

I believe that cycling and racing had a lot to do with it. Years of tennis didn't help either. I finally finished my right knee off by tearing the meniscus while riding the dirtbike. While they were repairing the meniscus they also performed a lateral release and removed a bunch of arthritis. I had my left knee worked on to get rid of the constant pain I had, they performed a lateral release and removed arthritis from that knee as well. Unfortunately the constant pain is still there, only it's worse than before. :rolleyes:

Low keep up the good work, but if you can get another opinion on the knee.

Richard