Jaynostic’s BodyBlog

Easy day today. Didnt feel like breaking my diet at all so that was easy and as far as the workout I just went home and got it done. Did several sets and variations of puchups with some dips and then went outside and hit the road for some HIIT for 25 minutes. The only bad thing was that when I turned around to head home it started downpouring. Oh well, actually after I got over being wet it was kinda nice. Also Sunday nights weigh in must have been a fluke or a huge swing in water weight I went from 304 to 297, the smaller of the two was reconfirmed this morning so I adjusted my goals accordingly because I had already reached mine for the week after that swing haha. Oh well cant make it that easy on myself.

Well I am back. I have taken a very long leave of abscence not only from this blog and website, but from fitness in general. Between stress at work and stress from my relationship I just gave up all of my personal goals and just became a lump. I have been depressed and generally lazy about all things in life. Well I am finally sick of it. I have had two goals since I started this last year and that was to get in shape and lose a significant amount of weight. The second being to quit chewing tobacco. Well I have accomplished the second, well for a week at least anyways. So now its time that I start with the fitness plan again. I dont plan on doing anything drastic. I am out of shape pretty badly right now so for the first 4 weeks I think I am just going to do a simple 3 day at home split. Day 1 will be back and biceps basically alot of pull-ups with some heavy bandwork thrown in. Day 2 will be legs, simple plyometrics and bodyweight work. Day 3 will be chest and tri’s, push up-s and dips. I plan on doing these excercises as a means of getting back in shape so I can step it up. At the same time however Bodyweight excercises can be an ass kicker if you wish to make them so…and I do so this will be no walk in the park. I also plan on doing some form of cardio every day be it walking/biking/or jogging/. My diet is simple. Breakfast is a whole wheat muffin with 2 eggs. Snack 1 and 2 will be an apple with 1 scoop of protein powder. Lunch will be 8 oz of lean meat with either veggies or a pear/peach. And dinner will be a chicken breast with 1/2 cup Pasta(barilla plus)and tomato sauce and a veggie. I hope to lose about 5 lbs this first week and that shouldnt be a problem as long as I stick to the plan. Believe me sticking to quitting chew is much harder than a workout plan…at least it has proven to be that way for me.

Well, I have come up with a new game plan for fitness after realizing the many faults of the program I had created before. I was pretty much going all out with the diet and working out. And dont get me wrong that worked great….when I actually did it. I guess I just wanted to get to my goal quickly. What I have decided I need to do is make fitness part of mylife. I have decided to go a little slower with the changes that I am making and hopefully it will ease me into exactly where I want to be sometime in the future. As far as my diet goes I am just going to try and make healthy choices as much as possible but not deprive myself of what I love to eat. My problem isnt that the food I love isnt good for me (which its not but in moderation its okay) its that I eat too much of it when I do. So right now I am just watching portions and like I said making healthy choices most of the time, this has been immensely easier than my previous all or nothing approach.

On to working out. I had been following a 12 month body building program and just dont think I am ready for that. I really got alot of weight I need to lose and it didnt seem like I was getting in better shape. I was definitely getting stronger and losing weight but I dont know I just found it kind of boring. So online I found three programs 100 pushups, 200 sit ups, and 20 pull ups. The goal is to take you from wherever you are to that target number in 6 weeks. I am sure it will take a little longer but I can probably get pretty close. I do the 3 program MWF along with some supplemental lifting followed by 12 minutes of HIIT on the Bike. I will be increasing that number but decided I need to start slowly if I am going to stick to it this time. On TuTHSa I am doing a program called couch to 5k which essentially takes you from couch potato to being able to run 3 miles 3 times a week in 2 months. Hopefully these slow building programs help me get to my goals as I have found them easier to continue doing. Once I have achieved my goals (100 consecutive push ups, 20 consecutive pull ups, 200 consecutive sit ups and running 3 miles 3 times a week) then I will move on to something more advanced. At which time I should be in pretty good shape, there arent many people I know that can achieve the feats listed above.

Diet went south lready haha. Actually I did great all day except for dinner. Diner was a wet burrito and 2 tacos so Yeah I slipped there. But it wasnt an accident actually I started feeling sick again, thinking that the cause was cutting my calories too much and working out too hard so shortly after I was sick for about 2 week I decided I would not workout have a big dinner and go to bed early. Well, my plan work I feel much better today so I am going to get back to the routine. Let ya know how it goes.

Diet went great again today, although I started dreaming of pizza and Nachos like crazy last night. Guess I know what I will be having on my cheat day this week. The workout went well but it was a little disappoint to see the loss of strength and endurance I have lost the last 2 months, wont be doing that again. Tonight is back to legs and same old chicken and vegetables to eat, but I am starting to get used to that so thats always a good thing.

Diet was spot on today did everything I sent out to accomplish as far as that goes. Disappointed at the weight in last night it was 284 which is up 9 lbs from my low since I started in June, oh well I guess its to be expected after a 2 month layoff. Actually I was surprised it wasnt worse. THe workout went fne although I am not in the shape I was the treadmill was a little rough. And as far as the AM cardio goes well lets just say its gettin nixed until I plateau b/c I hate wakng up in the morning. So as long as the evening workout session is working I am not going to change anything until I have to.

Well I havent worked out in over a month and been eating like shit until yesterday. Had a depressing holidays and now its time to move on from that. Enough said. Back on track now hopefully. Diet as follows.

Oatmeal/Protein Shake 7am

apple/protein shake/carrots 10 am

chicken/green beans 12:30 pm

apple/protein shake/carrots 3:30 PM

Chicken/spinach 7:30 PM

1/2 cup LF cottage cheese 10 PM

Am Cardio PM Weghtlifting/Cardio.

Short and sweet I’m out.

Well 1 week and 7 lbs down. It cant get better than that for a week and I do realize it will slow down but for now I am happy with the weeks accomplishment. Now the key is sticking to it, all I have got to do is the same thing I have already done for a week, but thats usually easier said than done. But today is monday and I fully intend to do as well or better than last week. After going shopping with my psuedo girlfriend (long story those who have followed a while no something of it) I have decided that the thing I am most looking forward to as my body continues to change is clothes shopping. Now in this arena I have several problems. 1 I am just too heavy, weight loss will definitely broaden my options when it comes to shopping. Although I wonder if my shoulder/chest are will change much because this seems to be a huge problem when it comes to shopping. With wide shoulders and long arms its nearly impossible to find anything that fits properly so if anyone reading this has the same problem and knows of any stores or brand names that have worked well for them I would appreciate the input. So now I have my goal and a reason for wanting to reach it. As long as I continue with my plan I will be there shortly.

Well 2 days down with a 4 and a half pounds down. Most of which I know is water weight. I am writing down what I am doing so I do not forget and that anyone can perhaps critique what I have going. My diet is the following

Breakfast: Protein shake 1 scoop, single serving oatmeal

Snack: Protein Shake 1 scoop, Apple

Lunch: Chicken breast, can of green beans

Snack: Protein Shake 1 scoop, Pear

PWO: 1 scoop protein shake (taken after lifting prior to cardio)

Dinner: 6 oz lean meat, 1/2 cup Carb (rice, potato,WW pasta),large serving veggies

My workout program is as follows

Day one: Back, Biceps (excercises vary approximately 8 total sets ea. day, abs worked every day)

Day two: Chest, triceps

Day Three: Legs

Day Four: Shoulders

These are worked in mon-fri whichever 4 days work best

Immediately follwing lifting I do cardio which consists of either 45 minutes on the treadmill at 80% MHR or 20 minutes of HIIT on the recline Bike this is determined by whichever machines are available at the time with priority given to the tredmill. Any advice is greatly appreciated.

Well, it’s been a while yet again. I have officially gained back 14 lbs total and I feel like shit. The reason for the weight gain is that I have just blown my diet for the last month. I cut out cardio in my workouts and have been lifting heavy. I got caught up in the gains I was seeing in strength and lost my focus on my original goal. So today I have started a friendly weight loss competition with my boss that runs up until Christmas. Since alot of what I gained back should come off fairly easy I am shooting to get back down to 275 by christmas and continue on to my original goals of losing weight until I am happy with myself. The last month I have felt tired all the time and quite hungry because what I was eating was junk. I made sure to get enough protein but alot of that came in the form of double cheeseburgers and chicken pasta so yeah not that great. It takes alot for me to admit failure so this post along with the posting of my weight was rough. But I need to see it to remind me of how bad I feel at this moment. So here we go again. This time there is no going backwards.