NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[Speedy1975]

Originally Posted by CFD

Sure you can join in, there are a bunch of guys on here loosing weight and then there are some of us who work out with muscle buiding goals.

I am curious though, if you are ectomorph and trying to build muscle why are you dieting, true ectomorphs find it almost impossible to gain weight.

Well, it's not so much weight as it is body fat % that I track. I try to stay nothing above 12% BF in the winter and drop down to single digits in the summer (six pack vain I know ).

[CFD]

Originally Posted by Speedy1975

Well, it's not so much weight as it is body fat % that I track. I try to stay nothing above 12% BF in the winter and drop down to single digits in the summer (six pack vain I know ).

Weight loss is a term used here a lot but in previous posts it has been brought up to most that their real goals are fat loss, so when we talk weight loss we mean fat loss. So then if you are able to bulk to some extent you are not completely ectomorph, you have an endomorph or mesomorph component as well. When you bulk do you build muscle or toggle back and forth with fat gain/fat loss.

[Ironheadspearo]

I will share my story of losing 40 lbs and keeping it off for 3 years.
I started out at 230 ish and although I didnt feel out of shape it quickly became apparent when i attempted to run. the main thing i cut out was cokes and coolattas and drank water instead. then I started the couch potato to 5k runner program. at first it was tough to do but after about 3 weeks i started noticing a difference. i joined the ymca and started doing spin classes mixed in with my running program. I also started biking more. eventually about 2 months in I started swimming in between spin days and run days. i started around jan 3 and by june I signed up for a sprint triathlon around 30 lbs lighter. keep in mind i did not diet at all but made a few smarter choices when it came to food. 3 years later I am training for an olympic distance triathlon and swimming in masters swim meets. i think the key is lots of cardio and to immerse yourself in the lifestyle. making lots of friends with the same goals is everything too. i am 40 lbs lighter but very solid for the most part.

[CFD]

Originally Posted by Ironheadspearo

I will share my story of losing 40 lbs and keeping it off for 3 years.
I started out at 230 ish and although I didnt feel out of shape it quickly became apparent when i attempted to run. the main thing i cut out was cokes and coolattas and drank water instead. then I started the couch potato to 5k runner program. at first it was tough to do but after about 3 weeks i started noticing a difference. i joined the ymca and started doing spin classes mixed in with my running program. I also started biking more. eventually about 2 months in I started swimming in between spin days and run days. i started around jan 3 and by june I signed up for a sprint triathlon around 30 lbs lighter. keep in mind i did not diet at all but made a few smarter choices when it came to food. 3 years later I am training for an olympic distance triathlon and swimming in masters swim meets. i think the key is lots of cardio and to immerse yourself in the lifestyle. making lots of friends with the same goals is everything too. i am 40 lbs lighter but very solid for the most part.

That's pretty much what we're preaching here, I myself don't "diet", I eat healthy food choices and live a healthy life style, we also recomend cardio as it is a very important component of fat loss as well as resistance training. It becomes a life style and becomes second nature. Keeping motivated at setting goals are important and we are all here to support each other and keep each other motivated, it works, you just have to stick with it.

[Ironheadspearo]

Originally Posted by CFD

That's pretty much what we're preaching here, I myself don't "diet", I eat healthy food choices and live a healthy life style, we also recomend cardio as it is a very important component of fat loss as well as resistance training. It becomes a life style and becomes second nature. Keeping motivated at setting goals are important and we are all here to support each other and keep each other motivated, it works, you just have to stick with it.

For me another key component is doing 5k runs 10k runs and triathlons. knowing i am going to be competing and doing an event makes me motivated to do my homework. if you dont the test is a real bitch
swimming masters is one of the best thing i have done. anyone who swims knows that you can pretty much do no harm to your body and at any age can swim. no pain on the knees or spine. right now i am swimming 3 times a week a distance of 3500 to 4000 yards in around an hour. masters swimming is pretty much in every city across america. 3 times a week and you WILL see improvements quickly

[dma05]

Hello everyone

I have been working to be more fit and healthy for about 2 years now... So my New Years Resolution was to continue (if that counts)!

I have been doing P90X, INSANITY and One On One with Tony Horton (All are Beachbody products)...

I weighed in at 208lbs and now weigh 185lbs..
Body Fat % was 26% and now its 14%

I love the way I look and feel now....

SSMOKINGHOTT I see you're doing the "X".. how are you liking it???
Anyone else doing it?

I'm also a Beachbody coach, so if any of you need help, guidance or just support, I'm here for you

You can also check out my coach site at:
www.beachbodycoach.com/allenwoolsey (dont laught at my tan or lack of a tan, hahahahaha)

Here's to be healthy!!!!

Allen

[CFD]

Originally Posted by dma05

Hello everyone

I have been working to be more fit and healthy for about 2 years now... So my New Years Resolution was to continue (if that counts)!

I have been doing P90X, INSANITY and One On One with Tony Horton (All are Beachbody products)...

I weighed in at 208lbs and now weigh 185lbs..
Body Fat % was 26% and now its 14%

I love the way I look and feel now....

SSMOKINGHOTT I see you're doing the "X".. how are you liking it???
Anyone else doing it?

I'm also a Beachbody coach, so if any of you need help, guidance or just support, I'm here for you

You can also check out my coach site at:
www.beachbodycoach.com/allenwoolsey (dont laught at my tan or lack of a tan, hahahahaha)

Here's to be healthy!!!!

Allen

Hi Allen, welcome, I myself do not do p90x but there are quite a few here who have started it, it seems like they're all getting pretty good results so far. The main thing is you've got to get off your but and move, programs like the p90x seems to keep people motivated which is key.

[Speedy1975]

Originally Posted by CFD

Weight loss is a term used here a lot but in previous posts it has been brought up to most that their real goals are fat loss, so when we talk weight loss we mean fat loss. So then if you are able to bulk to some extent you are not completely ectomorph, you have an endomorph or mesomorph component as well. When you bulk do you build muscle or toggle back and forth with fat gain/fat loss.

I usually end up with a net gain each year of 1-3 pounds even after cutting down.

I've been lifting weights seriously for about 8-9 years and have put on about 30 - 35 lbs since getting started (135lbs to 170lbs) I'm 5'10ish maybe 5'11. Currently at 163.5 and 11.4% body fat. I was 172 and about 12.8% body fat in January but started dieting down 4 weeks ago.

My biggest problem, if you wanna call it that, is that I get strong easily, but size doesn't come as easy. I end up pushing so much weight I injure joints and end up having to get cortisone shots here and there to fix me up again. This is with using good form and the whole nine, but it's a catch 22 as you're not gonna put on size with high reps and light weight as I'm sure you know.

I typically work out alone and use the Hammer Strength machines that give good range of motion like free weights, but allow me to go to failure with heavy weight without a spotter.

I usually rotate workouts about every 90 days to try to keep my body from getting to accustomed to things.

My current work out looks like this:

Mon
Chest/Biceps
HS Incline 5x5
HS Bench Press 5x5
HS Decline 5x5
Preacher Curl Bar 5x5
Alt dumb bells 5x5
HS Curl Machine 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Wed
Shoulder/Back
HS mil press 5x5
Dumb bell lateral raise 5x5
Cable Shrug 5x5
Smith Shrug 5x5
HS Lat Pull 5x5
HS Bent Over Row 5x5
HS Cable row 5x5
Front rack chin 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Friday
Legs/Triceps
HS Hack Squat 5x5
HS Plate Loaded Squat Press 5x5
HS Leg Extension 5x5
HS Leg Curl 5x5
Seated Calve Raise (12 reps with 20 second negatives OWWWW)
Super nose breaker 5x5
Rev grip smith bench 5x5
Cable rope tricep extension 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Diet looks like this:

Non workout days:
Breakfast
1/4 cup steel cut oats
1 egg beater
2 pcs turkey bacon
2 cups coffee sugar free creamer
Flax seed pill 1gr
multivitamin
Red Yeast Rice 1.2gr

Lunch
4-6oz of some protein like chicken breast, tuna, flank steak, etc
1 carrot and some other green vegetable 2 cups like green beans or broccoli
low calorie chips like pretzels 1oz
flax seed pill 1gr

Afternoon snack
fruit like orange or apple
Carbmaster yogurt

Dinner
6oz of some protein like chicken, steak, fish
some carb like brown rice or minute rice 1cup
2 cups spinach salad with balsamic dressing (low fat shredded cheese 1/8 cup, 4 croutons, 1tbsp bacon bits)

On Gym Days
Breakfast
1 scoop Optimum Nutrition 100% Whey
Flax seed pill 1gr
multivitamin
Red Yeast Rice 1.2gr

Hit the gym 7:30am - 9:00am

Morning Snack
2 cups coffee no fat creamer
Protein bar

Lunch
4-6oz of some protein like chicken breast, tuna, flank steak, etc
1 carrot and some other green vegetable 2 cups like green beans or broccoli
low calorie chips like pretzels 1oz
flax seed pill 1gr

Afternoon snack
fruit like orange or apple
Carbmaster yogurt

Dinner
6oz of some protein like chicken, steak, fish
some carb like brown rice or minute rice 1cup
2 cups spinach salad with balsamic dressing (low fat shredded cheese 1/8 cup, 4 croutons, 1tbsp bacon bits)


I do have a little alcohol each night which I'm sure is not the best, but it hasn't prevented me from reaching goals thus far. I gave up beer so it's whiskey or something like that either straight or mixed with Coke Zero.

I drink about a gallon of straight water a day.

During the winter I have maybe 2 caffeine beverages a day (sugar free)

When cutting I have 4 or so caffeine beverages a day (sugar free)

[dma05]

Hey CFD:
I agree... eat healthy (meaning get enough clean calories in you) and MOVE!!!

P90X is great cause it just lays it out for you.. and its motivating...
Otherwise we just find excuses to sit on our butts... NO GOOD...

Well, no matter what program you're doing or what course you have set for yourself, I'm here for any type of motivation and coaching if needed... I'm not Mr. Knowitall, but I can help out

Allen

[CFD]

Originally Posted by Speedy1975

I usually end up with a net gain each year of 1-3 pounds even after cutting down.

I've been lifting weights seriously for about 8-9 years and have put on about 30 - 35 lbs since getting started (135lbs to 170lbs) I'm 5'10ish maybe 5'11. Currently at 163.5 and 11.4% body fat. I was 172 and about 12.8% body fat in January but started dieting down 4 weeks ago.

My biggest problem, if you wanna call it that, is that I get strong easily, but size doesn't come as easy. I end up pushing so much weight I injure joints and end up having to get cortisone shots here and there to fix me up again. This is with using good form and the whole nine, but it's a catch 22 as you're not gonna put on size with high reps and light weight as I'm sure you know.

I typically work out alone and use the Hammer Strength machines that give good range of motion like free weights, but allow me to go to failure with heavy weight without a spotter.

I usually rotate workouts about every 90 days to try to keep my body from getting to accustomed to things.

My current work out looks like this:

Mon
Chest/Biceps
HS Incline 5x5
HS Bench Press 5x5
HS Decline 5x5
Preacher Curl Bar 5x5
Alt dumb bells 5x5
HS Curl Machine 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Wed
Shoulder/Back
HS mil press 5x5
Dumb bell lateral raise 5x5
Cable Shrug 5x5
Smith Shrug 5x5
HS Lat Pull 5x5
HS Bent Over Row 5x5
HS Cable row 5x5
Front rack chin 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Friday
Legs/Triceps
HS Hack Squat 5x5
HS Plate Loaded Squat Press 5x5
HS Leg Extension 5x5
HS Leg Curl 5x5
Seated Calve Raise (12 reps with 20 second negatives OWWWW)
Super nose breaker 5x5
Rev grip smith bench 5x5
Cable rope tricep extension 5x5
30 mins low intensity cardio (hear rate around 120 - 130)

Diet looks like this:

Non workout days:
Breakfast
1/4 cup steel cut oats
1 egg beater
2 pcs turkey bacon
2 cups coffee sugar free creamer
Flax seed pill 1gr
multivitamin
Red Yeast Rice 1.2gr

Lunch
4-6oz of some protein like chicken breast, tuna, flank steak, etc
1 carrot and some other green vegetable 2 cups like green beans or broccoli
low calorie chips like pretzels 1oz
flax seed pill 1gr

Afternoon snack
fruit like orange or apple
Carbmaster yogurt

Dinner
6oz of some protein like chicken, steak, fish
some carb like brown rice or minute rice 1cup
2 cups spinach salad with balsamic dressing (low fat shredded cheese 1/8 cup, 4 croutons, 1tbsp bacon bits)

On Gym Days
Breakfast
1 scoop Optimum Nutrition 100% Whey
Flax seed pill 1gr
multivitamin
Red Yeast Rice 1.2gr

Hit the gym 7:30am - 9:00am

Morning Snack
2 cups coffee no fat creamer
Protein bar

Lunch
4-6oz of some protein like chicken breast, tuna, flank steak, etc
1 carrot and some other green vegetable 2 cups like green beans or broccoli
low calorie chips like pretzels 1oz
flax seed pill 1gr

Afternoon snack
fruit like orange or apple
Carbmaster yogurt

Dinner
6oz of some protein like chicken, steak, fish
some carb like brown rice or minute rice 1cup
2 cups spinach salad with balsamic dressing (low fat shredded cheese 1/8 cup, 4 croutons, 1tbsp bacon bits)


I do have a little alcohol each night which I'm sure is not the best, but it hasn't prevented me from reaching goals thus far. I gave up beer so it's whiskey or something like that either straight or mixed with Coke Zero.

I drink about a gallon of straight water a day.

During the winter I have maybe 2 caffeine beverages a day (sugar free)

When cutting I have 4 or so caffeine beverages a day (sugar free)

If you've been training like this for a while have you ever tried a 4 day split, you would loose some of your exercises as some seem a bit repetative and not that important and perhaps not as many isolation sets, more compound exercises, 2 days strength, 2 days hypertrophy, this may help with size. Your diet doesn't seem bad but I would think more carbs on workout days and less on non days and why no post workout nutrition, getting hi gi carbs and protein post workout is very beneficial. We have two members here, hrpii and metalicide who are pretty big boys that may see this and can probabbly help with a more balanced routine

[CFD]

Originally Posted by dma05

Hey CFD:
I agree... eat healthy (meaning get enough clean calories in you) and MOVE!!!

P90X is great cause it just lays it out for you.. and its motivating...
Otherwise we just find excuses to sit on our butts... NO GOOD...

Well, no matter what program you're doing or what course you have set for yourself, I'm here for any type of motivation and coaching if needed... I'm not Mr. Knowitall, but I can help out

Allen

That is a big sticking point with quite a few on here, they are starving themselves, a few of us who have been helping others are making progress in getting people to eat enough cals from the right foods, most people can't except the fact you have to eat to shed fat, you just have to eat right.

[CFD]

Originally Posted by CFD

If you've been training like this for a while have you ever tried a 4 day split, you would loose some of your exercises as some seem a bit repetative and not that important and perhaps not as many isolation sets, more compound exercises, 2 days strength, 2 days hypertrophy, this may help with size. Your diet doesn't seem bad but I would think more carbs on workout days and less on non days and why no post workout nutrition, getting hi gi carbs and protein post workout is very beneficial. We have two members here, hrpii and metalicide who are pretty big boys that may see this and can probabbly help with a more balanced routine

Something else I noticed, I also work out without a spotter(power rack) but limit machine use on the exercises I can, barbells and especially dumbells are much more beneficial than machines, they require more muscle stimulation to stabilize the weight, you probably will use less weight than with machines(better for your joints) but will net more gains.

[dma05]

Most people think you have to eat less to lose weight.. I don't understand where they get this concept from. You need to eat healthier to lose weight. If you're working out as well, you then need to have enough fuel for your workout... so that means you need to eat MORE

When I get people on the right program and they realize how much they can eat, they get excited cause they thought they would have to go on a "diet"... the only people that do get scared are usually the women (sorry women, don't mean to single you out )... but they soon realize that fuel is what they need...

This thread is awesome... I hope many of you are achieving your goals and making yourself happy

Allen

[25thanniversary]

Originally Posted by Nexus6

End your workout at least two hours before you want to turn in. Exercising too close to your bedtime raises your core body temperature just when you should be cooling down.

Thanks for the info I guess I should just try to wake my lazzy butt up ealry.