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Old 07-27-09, 12:06 PM   #1
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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.

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Old 07-27-09, 12:07 PM   #2
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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
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Old 07-27-09, 12:08 PM   #3
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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
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Old 07-27-09, 12:36 PM   #4
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u r thinking too hard

drop the bs,
eat less,
ride more.

check back in when you are 5'10" 160lbs.
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Old 07-27-09, 12:38 PM   #5
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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.
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Old 07-27-09, 01:00 PM   #6
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That would work except for the fact that I can't ride any.

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.
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Old 07-27-09, 01:04 PM   #7
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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.
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Old 07-27-09, 01:18 PM   #8
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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
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Old 07-27-09, 04:34 PM   #9
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That would work except for the fact that I can't ride any.
How about swimming? That would be a nice cardio workout to complement your strength training, and shouldn't put any strain on your knees.
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Old 07-27-09, 05:45 PM   #10
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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.
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Old 07-27-09, 05:45 PM   #11
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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!!!
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Old 07-27-09, 09:11 PM   #12
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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.
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Old 07-28-09, 05:16 AM   #13
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Just completed my cardio for the day. I did 30 minutes on the Precore (cross trainer).
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Old 07-28-09, 05:16 AM   #14
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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.
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Old 07-28-09, 05:21 AM   #15
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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.
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Old 07-28-09, 05:44 AM   #16
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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!!!
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Old 07-28-09, 07:19 AM   #17
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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.
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Old 07-28-09, 07:27 AM   #18
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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.
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Old 07-28-09, 11:02 AM   #19
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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.
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Old 07-28-09, 02:48 PM   #20
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Stop taking the No-Xplode unless you want your liver to be as bad as your knees.
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Old 07-28-09, 02:55 PM   #21
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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.
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Old 07-28-09, 03:16 PM   #22
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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.
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Old 07-28-09, 08:06 PM   #23
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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.
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Old 07-29-09, 04:59 AM   #24
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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.
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Old 07-29-09, 05:41 AM   #25
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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)
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