Obesity Discussion Forums

[MikeB]

Thought I'd start another blog specific to my 10% weight loss goal for Oct 1.
I actually started a week ago at 243 and have dropped 8lbs in the last 8 days. I am doing at least 2x20 minutes a day cardio along with M-T-Th-F lunch workouts. I'm lifting as heavy as possible to hopefully retain my 189lbs LBM. I'm eating at last 200g of protein a day and will be keeping a daily food/calorie/macro split log.
So far today I have had a 47g flask of protein when I woke up then 20 minutes on my elliptical and then my standard morning breakfast shake.
Here's the breakdown of intake so far today:
Fat - 17.6% (19 grams)
Protein - 49.9% (120 grams)
Carbohydrates - 32.5% (78 grams)
Calories - 946

Workout at lunch today:
Overhead Barbell Press 5 sets 8 reps rest 90 Rest-Pause
Upright Row 5 sets 8 reps rest 90 Rest-Pause
Dumbell Lateral Raise 5 sets 10 reps rest 90 Rest-Pause
One-Arm Dumbbell Front Raise 5 sets 10 reps rest 90 Forced Reps

Barbell Shrug 5 sets 8 reps rest 90 Rest-Pause
Dumbbell Shrug 5 sets 10 reps rest 90 Rest-Pause

Incline Reverse Crunch 5 sets 8-10 reps rest 90 Rest-Pause
Cable Crunch 5 sets 10-12 reps rest 90 Rest-Pause

[inlove]

Good luck!! At this rate you will have no problem hitting it!

[MikeB]

Had to abandon lunch workout as I forgot to bring my protein, did sashimi at lunch and I'll do either do that workout tonight or delay by 1 day and continue as normal and do Friday's workout Sat. I don't want to miss my cardio session during football practice.

[MikeB]

I sucked at math, my true goal is 210lbs as I'm 189lbs LBM, not 205... 205 will get me to 6%. We'll see what I look like at 210...

[Irving]

it looks like you are on top of things mikeb keep going and good work!

[MikeB]

Just got back from football practice, I was running/sprinting the 100M on both sides of track and walking the corners for about 12 laps, warmed up jogging 2 of the 12. Then did crunches and leg raises on the bleachers while listening to my audio book. Protein before bed and then up for more cardio tomorrow. I've decided since I missed my workout today I'll do today's workout at lunch then stay after work and do Friday's workout then. I'll rest then do cardio around 9pm and then bed. We'll see how my plan goes.

[inlove]

wow!!

[MikeB]

Did 20 minutes on the elliptical this morning. Weighed in at 237 (2lb gain), no worries fluctuations happen. I plan on having two savage workouts today, I was tired for a minute when I woke up but the elliptical pumped me right back up. Started with my standard 42g of protein right as I woke up, then cardio then my morning shake. Getting ready to take creatine/protein shake and 2 slices of whole wheat bread then go workout at 11:00 or so.

I want to see what I look like at 210 damn it
I can't wait to be able to show off my 6 pack.

[inlove]

Good luck!!

[MikeB]

Ate my pre-workout shake - 26g protein, 5g creatine and 2 slices of whole wheat bread
Lunch workout:
Overhead Barbell Press 5 sets 8 reps @100lbs rest 90 Rest-Pause
Upright Row 5 sets 8 reps rest 90 @100lbs Rest-Pause
Dumbell Lateral Raise 5 sets 10 reps @20lbs rest 90 Rest-Pause
One-Arm Dumbbell Front Raise 5 sets 10 reps @20lbs rest 90 Forced Reps

Barbell Shrug 5 sets 8 reps @245lbs rest 90 Rest-Pause
Dumbbell Shrug 5 sets 10 reps @90lbsx2 rest 90 Rest-Pause

Eating my post-workout meal which is duplicate of pre-workout meal...

[Obesity Discussion]

Originally Posted by MikeB

Did 20 minutes on the elliptical this morning. Weighed in at 237 (2lb gain), no worries fluctuations happen. I plan on having two savage workouts today, I was tired for a minute when I woke up but the elliptical pumped me right back up. Started with my standard 42g of protein right as I woke up, then cardio then my morning shake. Getting ready to take creatine/protein shake and 2 slices of whole wheat bread then go workout at 11:00 or so.

I want to see what I look like at 210 damn it
I can't wait to be able to show off my 6 pack.

I think when you and inlove get your six packs you should have a flex off

Then we will see who can clean 3 shirts the fastest on their washboards.

[inlove]

Yeah we know who will win!!! LOL

[MikeB]

OK 2nd workout of the day, more tired than I thought I would be but I finished it. Weight is lower than normal as I was pretty wasted. Drank more protein and had more bread before workout.

Barbell Row 5 sets 8 reps@135lbs rest 90 Rest-Pause
Wide-Grip Lat Pulldown 5 sets 8 reps@190lbs rest 90 Rest-Pause
Straight-Arm Pulldown 5 sets 10 reps@70lbs rest 90 Rest-Pause
Seated Row Machine 5 sets 10 reps@150lbs rest 90 Forced Reps

Barbell Curl 5 sets 8 reps@85lbs rest 90 Rest-Pause
Incline Dumbbell Curl 5 sets 8 reps@30lbx2 rest 90 Rest-Pause
One-Arm Preacher Curl 5 sets 10 reps@30lb rest 90 Forced Reps

Going to try and do some cardio tonight but we'll see....

[MikeB]

No way I can do cardio, it's 8:00PM and I'm going to hit the sack and let my body repair...
Tomorrow is an off day, just a couple of cardio session and rest.

[Obesity Discussion]

Originally Posted by MikeB

No way I can do cardio, it's 8:00PM and I'm going to hit the sack and let my body repair...
Tomorrow is an off day, just a couple of cardio session and rest.

Jeepers Mike, you're going to weigh 150 lbs next month at this rate.

[MikeB]

Just woke up, at 2am got up drank a 42g protein vial and went back to sleep, just drink another one right now. Going to relax for a few then do some cardio. I have to remove all the interior door frames today so that we can replace them with new ones later tonight. I'll try and post up my intake for today later.

235.5 weigh in this morning, must have been water weight (the gain spike). I have decided that I'm going to start splitting my workouts to lunch and after work. I have to rush and skip some things when I do lunch only do to the hour limitation. By splitting I can go back and finish up in like 20 minutes or so the last few exercises. You'll notice that there's usually different muscle groups being worked in the exercises so I can split it by that. We'll see how that works out, I did like the fact that there was nobody there at all last night, gave me some lifting privacy and I can grunt and look in the mirror all I want w/o being embarrassed as I like to flex when I'm working out (gay I know...) and check out the body parts I'm working.

[Obesity Discussion]

Originally Posted by MikeB

I can grunt and look in the mirror all I want w/o being embarrassed as I like to flex when I'm working out (gay I know...)

Oh you're one of those.....


Step 1: Rep 1
Step 2: Grunt
Step 3: Hold rep at top and flex
Step 4: Rep 2
Step 5: Grunt
Step 6: Hold rep at top and flex
.
.
.
.
Step 28: Rep 10
Step 29: Grunt
Step 30: Hold rep at top and flex
Step 31: Pose and Flex








Rinse and Repeat!

[MikeB]

Yes, if I'm alone I will. I have 90 seconds between sets, might as well look at my lack of physique and moobies.

[inlove]

Oh stop it!!!!!!!!!!!!!!!

[Obesity Discussion]

Originally Posted by inlove

Oh stop it!!!!!!!!!!!!!!!