OOley77’s BodyBlog

Well, took a break, had some injury issues after running the 5k.  Apparently a 300+ guy should worry about shin splints when running.  I’m not completely over it, but I really need to get back into the swing of things and started today off with a shorter workout. I think I’ll continue with the shorter workouts for a week or 2, then work up back to the longer hard core sessions I was getting in to.  Thanks to the guys who’ve been bugging me to get back in the gym and worrying about those darn shins.  Anyway, I hope to be back fully hitting the weights and some light cardio by the end of the month.

So I’m pretty proud of myself right now.  I entered and finished in my first race, 5k, today.  I’m still weighing around 320, but was able to pull off a time of a little over 40 minutes.  I ran with my buddy Steve at first, but my stomach started to hurt about a half mile in and I told him to go ahead.  He ran like a 35 or so.  To tell you the truth I haven’t run that long of a distance in a least 10 years so I’m happy I did it and proud that I finished and that I finished in under 45 minutes.  Now we’re talking about a 5 miler in a few months, we’ll see about that one.

So I went down to the local University Athletic Department today to get my fat % taken.  Apparently they have this thing called a BOD POD that just takes a couple of minutes to use and it gives you your stats.  It was pretty cool.  I figured I’d be up there, my home scale has told me I’m as high as 50%, so I was prepared for a rough number.  It came out as 38%.  The guy said I had 201 pounds of lean mass and 120 of fat.  Funny thing is, he said I have more lean mass than a lot of their offensive lineman. Thats what I used to play over 10 years ago.  The RMR (a little different than BMR I guess) was just over 2500 cal, and they had a stat called TEE that came out as 3300 I think.  The printer wasn’t working so I’m just trying to remember this stuff after seeing for like a minute.  So, if I keep my calorie intake at 2500, and continue working out hard, I should continue to lose this crap fat weight.

Well, off to the gym then.

Ok.  Maybe not that big a deal to you chronically healthy people, but I found out my cholesterol count today.  174.  I found out last week that my mother, at 52, 5′3.5", works out 5 to 6 times a week, has a 300+ score.  I as freaking.  If you don’t know I’m currently about 320. 6′2.5" and 33.  i thought for sure I would have a higher score, and that I was doomed to have a heart attack well before I was 40.  So a 174 score is great right?  Well yes, except my HDL was kind of low, which basically means I need to lose weight and get in shape, which is the original reason I even signed up on this site.  Gladly, I’m still on pace to continue losing 2 lbs/week, yet I know that I am putting on muscle mass.  Tomorrow I’m getting in one of those BOD PODs to test my fat% and see what my BMR really is.  I’ve been going off of equations that assume I really know my fat%, which effects my diet plan etc. etc.  With accurate readings I can plan my meals and stuff, along with the intensity and longevity of my workouts so that I can continue to lose fat pounds on the rate that I believe I can.

If you all have some other ideas on how I can work my longterm weight loss plan, as well as BODY BUILDING plan out , please let me know.

Thanks

Josh

So it’s a beautiful day here in the great Northwest.  Its and off weights day for me so i decided to start the HIIT for cardio.  Walked to the gym, about 7:30 walk, went right to an elliptical and did 4 minutes interval training.  It was much easier than I thought it was going to be.  Started to get a pretty good sweat in the last couple minutes.  Then walked home.  Got on my bench and did 14 sets of 5 decline crunches with 15 second rest in between sets.  I’m really getting into this.  Can’t wait to see serious results of my effort.  Luckily I’ve had some experience in this area and know it takes time to see, especially when i was/am in such bad shape.

I completed my first week trying out this EDT Program.  I don’t think I’ve ever worked as hard as consistently as i did in the gym this week.  I’ve been pretty sore, but I’m finding more and more that I like the feeling.  Lost another few pounds, may up my goal to 3 pounds a week the way its been going.  I’m going to start doing H.I.I.T on my off lifting days, starting today.  Just 4 minutes, but the high intensity should really be great for me.

I started my first nutrition log this week as well.  It’s harder than I thought to balance the diet, trying for 40/40/20.  Seems I like the foods without fat, was eating like 6%, oops.  So to get the fat content up. last night I went out and got some ice cream.  Haven’t eaten that in quite awhile.  I think I’m one of those people that is addicted to carbs.  Somehow it just gives me more of a full feeling when I eat some bread or rice, so I’m watching that so i don’t end up binging on a pizza or something.  I’m making serious strides in this training thing and have never even come close to this level of food tracking, so I must be vigilant and be aware of my urges to over eat.

Started on 3/17 officially on this site, lost 18 pounds already.  Pants and shorts are getting looser, and I’m looking forward to selling every piece of clothing i own and getting a new wardrobe.  haha.  Dork.

This new workout I’m on his great.  i love how hard I’m working, and really getting a great sweat going.  The one annoying thing is that I like people are watching me because I’m the giant 300+ guy working harder than any of their skinny asses.  Oh well, soon I will be one of them.

On a bad note for the day, spoke with my mom on the phone.  Apparently she had her cholesterol tested this week and it is over 300.  My mom is fit woman of 52 who actually eats pretty well.  They’re now telling her she has to limit her diet to 10g of fat a day.  10g!  Now I’m going to have to get tested and find that mine is like 400 or something.  I’ve already been trying pretty hard to work on the diet, but have broken down a few times and had some pizza or a few beers.  Guess I’m going to have to take it even more seriously.  10g of fat, are you kidding me?  I bet, when I was eating out for just about every meal I was 10 times that, FOR EACH MEAL!  Ok thats enough.

So I picked up this book a few months ago called "Muscle Logic" and read it.  Wasn’t really working out at the time and thought it would be a pretty tough workout.  Now that I’m getting back into things I decided to give it a try.  The system is called EDT and you in little 15 minute sessions, working opposing muscles groups and doing as many sets as you can in that time.  I was sweating my ass off.  It was awesome, I haven’t had that good (and hard) of a workout in a decade.  The cool thing is, you do it alone, don’t really need a spotter since you are doing sets of 5 most of the time.

Has anyone else out there used this program? If you have tell me about it, and give me some hints or clues on how to get a better workout.

Note: Still on pace on my wight loss goals, been regularly 2 pounds a week, happy about that so far.  Also I signed up to run a freaking 5k in less than a month.  I’ll still be pretty heavy at that time so I probably won’t be able to run the whole thing.  But even thinking about running/walking 3 miles a few weeks ago was ludicrous.  Wish me luck.

I know its only like day 5 in my new(old) lifestyle of working out.  But I have to say I’m proud that I’ve made this decision and that I’m sticking to it.  I’ve kind of been playing the weights stuff by ear this week just to get back into the swing of things, but my next project is to look at a bunch of the articles on this website and see if I can’t come up with a plan that works for me when I’m at home and on the road.  If I can do that and continue to improve on this base that I’ve started this week, I’m sure that I can and will meet my goals.

Today’s workout:

Still pretty sore from previous so"

20 minutes on elliptical on weight loss program level 4, says I burned 395 calories

Buddy and I decided we were gonna work biceps today

3 X 15 at 70 pounds on preacher curls with that curved bar

3 X 12 at 30 pounds Dumbbell curls seated straight up

3 X 10 at 60 pounds on machine for curls, doing just the first 2/3 of the motion.

My freaking left bi and forearm started cramping pretty early so I had to take it easy.  Felt like I couldn’t straighten out my arms they were so tight afterwards. Thats it for now, wish me luck on finding a program that will boost my metabolism so I’m burning fat all day.

This is the first time in years that I’ve committed myself to an actual goal and have really committed to working towards that goal.  Thanks out there to the boys and mom who are helping me stay motivated.

Today was shoulders and cardio.

Started on elliptical machine for 20 minutes, it said I burnt 300 calories, who knows how acurate those things are though.  Then to the weights.

Started with behind the next shoulder press at 95 lbs. X 15, then 105 lbs. X 12, my right shoulder is a bit gimpy and doing those by myself is a bit scary so I switched to a machine.  It was a hammer strength shoulder press machine with 45 lbs. on each side. I got 3 X 15 at that weight.  Then moved to the dumbbells.

Front raises at 20 lbs. 2X 10

Side raises at 20 lbs. 2 X 10

DB Shrugs at 65 lbs. X 10 and 75 lbs. X 10

I figured that was enough, remember I’m trying to work my way back into the gym without making it so bad that I can’t move at work or it hurts so bad i don’t want to go back.

After that I got on a stationary bike for 15 minutes doing the Random Hills Program.  Since my quads are already sore from walking and running earlier in the week, this was pretty brutal, and I’m proud I didn’t quit at 5 minutes.

I’ve been looking at other profiles on here and they really get me motivated to see where people have been and are trying to get to or have gotten to.  It’s pretty cool to see so many success stories.  In a year I hope..NO.. I will be one of those success stories too. YEAH BABY!