3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Support Forum > Support Groups > Men's Corner

*New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014

Reply
 
Thread Tools
Old 09-30-2014, 07:14 PM   #1
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Arrow *New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014

I went from tall, dark and (relatively)handsome to... tall, bloated and chubby-faced.

A little about me. I'm Lee and I FINALLY got married at 36 years of age on June 22nd to the most beautiful woman I've ever known, inside and out.

BUT, I've taken this honeymoon thing waaaaay too far and she won't stop cooking deliciously fattening foods. Lots of Presidente beer and rich Dominican dishes caused my temporary downfall.

From the day we stepped into that hotel resort in Punta Cana(I live in the DR) to celebrate our marriage I've been slacking on my workouts and eating like there is no tomorrow.

The worst part is that I've been weight training for over 15 years, teaching and training others to get in shape for 10+ years. Usually through intermittent fasting, which I am now back to doing after having TOTALLY abandoned it post-wedding the last 3 months.

My Stats: 6'4" 255 lbs

My Normal Size: 6'4" 240 lbs

My New Goal: 6'4" 230 lbs (lean, ripped & muscular)

I've done this before and I always get back to my shape, but trust me... I have fat guy genetics, if I don't stick to the script I blow up quickly.



I think I'll be back to where I was in 3 months easily, I'm not a naturally lean guy but I know how to get lean when I want to, and since I won't be having anymore honeymoons I will stay lean.

I'll be doing 3 full-body weight-training workouts per week and atleast 120 minutes of cardio per week.

Feel FREE to give your encouragement and helpful suggestions.

Yesterday's fasted workout went like this....(I always workout fasted, regardless of my goals but it's REALLY great for fat-burning)

Walked 1 mile to the gym with loaded backpack.


When I got to the gym I did....

Squats:
3 sets of 10 squats - 205 lbs[/b] (going for lightweight - higher volume to burn fat)
4 sets of 10 box squats - 225 lbs

Barbell Clean & Press(fast-paced):
3 sets of 12 - 70 lbs

Bench Press:
3 sets of 10 - 205 lbs

Lat Pulldowns:
3 sets of 12 - 100 lbs

This workout had me TOTALLY GASSED. By the time I got to the 2nd set of Barbell Clean & Press I was huffing & puffing like no tomorrow and you should know that I work out on an empty stomach ALWAYS.

My last meal from the day before yesterday's workout was at 8:00 pm Sunday night and I just ate at about 1:30 pm yesterday 1st meal, last meal 7:30pm..

I must admit, I had to break up my bench press sets and ended up doing 6 sets of 6, I was gassed from the clean and presses.

The Lat pulldowns went well and I felt a second wind coming, I threw in a couple extra reps in each set and will definitely up the weights the next time I do it.

Afterwards, I walked back home one mile with groceries in my backpack 1 mile, the first few blocks are totally uphill(The Dominican Republic is full of hills and valleys). Anyway, I felt GREAT and Energized after the workout.

I'm gonna see if I can hit my fitness goal in 3 months and if I can get my wife to cook healthier dishes without hurting her feelings...

- Lee
Just_Lee is offline   Reply With Quote
Old 09-30-2014, 07:21 PM   #2
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

Today I sprinted/jogged/walked 1.5 miles pretty much mostly downhill to the vegetable market for some augacate y cebolla(avocados and onions), I had my backpack on, I'd estimate it weighed 15 lbs cuz it still had my gym crap in it.

Then sprinted/jogged/walked 1.5 back to the crib pretty much all uphill and I'd estimate the bag on my back weighed 25 lbs on the way back.

Worked up a good sweat, gonna eat at 3pm, about 3/4 of chicken with some of the skin left on it cooked stove top without any oil, 1 whole avocado, a butt load of coleslaw(vinegar and a couple teaspoons of olive oil).


Did about a 33/33/33% split of walking/jogging/running with the backpack. Took about 45 mins with the food shopping(rest) mixed in.

Can't wait for the gym tomorrow!
Just_Lee is offline   Reply With Quote
Old 09-30-2014, 08:16 PM   #3
Trying to be in the 160s
 
IanG's Avatar
 
Join Date: Feb 2013
Location: Washington, D.C.
Posts: 3,802

S/C/G: See my siggy ;)

Height: 5'8"

Default

Sounds like you have got things pretty sorted. I try to workout twice a day. Running in the morning. And then weight training before lunch. I also do IF, and skip dinner. I eat a big breakfast and a big lunch.

I eat A LOT of fish. I think lean protein is key if you are doing big workouts like yours, especially the weight training. So it is good to see you going big on the chicken.

I am finding it hard though to build muscle and cut fat at the same time. I think I am managing it but it's a fine line.

So to be honest, in your shape (which is good) I would just focus on a cut. You have the muscle mass, so pick up the cardio for a bit and lower your food intake to get that fat off and let the muscle show through. I am not sure if you need the weight training as much for the final pounds based on your description/goal. You can pick that up again when you reach your goal. Just my opinion.
__________________

Running because of Diana
Believing because of Sue
Elvis lives!
Getting fashion advice from Sum
ReillyJ and Carpediem saved my knees!
Don't believe the hype. EAT MORE FISH.
If the bar ain't bendin', you're just pretendin'!

Last edited by IanG : 09-30-2014 at 08:24 PM.
IanG is offline   Reply With Quote
Old 09-30-2014, 09:18 PM   #4
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

Quote:
Originally Posted by IanG View Post
Sounds like you have got things pretty sorted. I try to workout twice a day. Running in the morning. And then weight training before lunch. I also do IF, and skip dinner. I eat a big breakfast and a big lunch.

I eat A LOT of fish. I think lean protein is key if you are doing big workouts like yours, especially the weight training. So it is good to see you going big on the chicken.

I am finding it hard though to build muscle and cut fat at the same time. I think I am managing it but it's a fine line.

So to be honest, in your shape (which is good) I would just focus on a cut. You have the muscle mass, so pick up the cardio for a bit and lower your food intake to get that fat off and let the muscle show through. I am not sure if you need the weight training as much for the final pounds based on your description/goal. You can pick that up again when you reach your goal. Just my opinion.
Thanks IanG, you are right, lean protein is key. I love seafood,but unfortunately my taste in seafood(shrimp, crab & lobster) is outside of my daily eating budget heheh... I'm not a huge fish eater, I do love Salmon though.

As far as the weight lifting, I always use it as a tool whether I'm trying to bulk or cut. I just adjust my calories and protein intakes(actually eat more protein when cutting) and let metabolic function take it from there.

But you are right. The cardio probably needs to kick up a few ticks. Thanks for the input bro!

Last edited by Just_Lee : 09-30-2014 at 09:19 PM.
Just_Lee is offline   Reply With Quote
Old 10-01-2014, 07:49 PM   #5
Just Me..Lee
 
Lee Torre_ googleme's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 6

Height: 6'4"

Default

Today was a tiring day at the gym but I'm feeling good

There are 2 main gyms that me and the wife use here in Jarabacoa, 1 is a mile away the other is 1.5 miles away from the house(Mega Gym), we always walk.

This is a small mountain town and there are no major chain gyms here, but it has plenty of good equipment, more than the gym that is 1/2 mile closer.

Both gyms are both somewhat hole-in-a-wall gyms but this one is the nicer hole in the wall.

I usually don't go on Mondays to Mega Gym(1.5 miles) because it's always LOADED with guys, it's National Chest Day and the lights always go out in the city at around 10am almost every Monday like clockwork(DR problems) so all the fellas head to this gym in particular. But I usually go wednesdays, love this gym.

Only thing that sucks about Mega Gym is that there is no squat rack. But that's OK, I use the leg press when I go.

ANY-WAY....

I was fasted since 7:30 yesterday, we walked to the veggie market to grab some fruit for my wife then headed to the gym.

Today's workout consisted of....

Started with Barbell Clean and Press
1 set 12 reps 85 lbs
3 sets 12 reps 75 lbs
3 sets 12 reps 65 lbs

Lat Pulldowns

4 sets 12 reps 180lbs

* I LOOOOVE this Lat pulldown machine, the mind-muscle connection with this thing is INSANE. Far better than the cable version. NICE BURN!!!



Leg Presses

3 sets of 15 with sets of burnout calf presses in-between sets.
(wanted to do 4-15, didn't have it in me...)

Chest Flyes

4 sets of 12 reps 150 lbs

I also LOVE the feel of this machine over the majority that I;ve used, didn't ask my wife to take pics, I was tired and ready to get things over with. I'll take a pic another day but it's awesome, GREAT mind-muscle connection on that bad boy.

Elliptical Machine Cardio
My absolute favorite piece of cardio equipment is BY FAR the elliptical machine, always has been.

I did 15 minutes at a medium-paced, I was super-gassed and didn't really give it everything I had but burned 173 calories.

THEN...

We walked to the meat market on the way home bought 3 lbs of whole chicken cut into pieces for 180 pesos ($6 mas o menos) and walked home with loaded backpacks 1.5 miles.

I ate 1/2 lb of chicken with skin(cooked stovetop without oil) a ton of coleslaw (vinegar, olive oil) and a large avacodo at about 3pm. Took beta-alanine, DIM, DHEA and multi vitamin. Will eat again at about 8, (don't know what yet but something healthy and protein packed.)

That's enough of my rabbling for today!

What do you think? leave your tips and advice if they are constructive

Last edited by Lee Torre_ googleme : 10-01-2014 at 07:56 PM.
Lee Torre_ googleme is offline   Reply With Quote
Old 10-01-2014, 08:11 PM   #6
Trying to be in the 160s
 
IanG's Avatar
 
Join Date: Feb 2013
Location: Washington, D.C.
Posts: 3,802

S/C/G: See my siggy ;)

Height: 5'8"

Default

Yep, it does suck when there is no squat rack. I, too, do the leg press in that case but it just doesn't feel the same does it? I like squats because they work everything, not just your legs but your abs, chest and shoulders.

I am still rubbish at squats though. I can only do three sets of 10 reps at 135lbs.
__________________

Running because of Diana
Believing because of Sue
Elvis lives!
Getting fashion advice from Sum
ReillyJ and Carpediem saved my knees!
Don't believe the hype. EAT MORE FISH.
If the bar ain't bendin', you're just pretendin'!

Last edited by IanG : 10-01-2014 at 08:12 PM.
IanG is offline   Reply With Quote
Old 10-02-2014, 12:54 AM   #7
Just Me..Lee
 
Lee Torre_ googleme's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 6

Height: 6'4"

Default

Quote:
Originally Posted by IanG View Post
Yep, it does suck when there is no squat rack. I, too, do the leg press in that case but it just doesn't feel the same does it? I like squats because they work everything, not just your legs but your abs, chest and shoulders.

I am still rubbish at squats though. I can only do three sets of 10 reps at 135lbs.
It's weird Ian, I REALLY like the Leg Press. It gives me a better burn and pump in the quads than squatting. I do like squatting for the core work as you mentioned and it hits so many muscles. My calfs even grew after months of squatting and THESE calfs are stubborn.

Don't worry yourself with the amount of weight you can push. Your body isn't comparing the weight that the guy next to you is pushing to decide if it will grow.

Your body responds to intense stimulus that triggers it to grow bigger and stronger against the next bout.

If 135 is pushing your body to the max, you are doing your job sir!
Lee Torre_ googleme is offline   Reply With Quote
Old 10-02-2014, 01:04 AM   #8
Just Me..Lee
 
Lee Torre_ googleme's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 6

Height: 6'4"

Default

By the way, my username is sheer sarcasm, I'm nobody. (I had a guy tell me "I Googled you and nothing came up" .... lol)
Lee Torre_ googleme is offline   Reply With Quote
Old 10-03-2014, 06:21 PM   #9
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

10-3-2014

I didn't want to do alot of thinking today and it was hot as crap outside so I wasn't feeling very motivated but I went to the gym.

I was fasted since 8 pm yesterday.

The wife and I walked to the farther gym (Mega Gym 1.5 miles) because I wanted to use the elliptical after lifting.

I did a timed workout with the Barbell Clean and Press, I like to do this when I don't wanna think much about sets and reps for everything.

I gave myself 40 minutes in which I took barbells of different weights and simply did as many clean and presses until I couldn't catch my breath anymore or couldn't raise the bar overhead anymore. And then I sat down and rested just enough to catch my breath and go do it again, and again, and again.

I didn't count the reps and sets, just burned out. I went as high as 95 lbs and as low as 55 lbs barbells.

It REALLY stresses my cardiovascular system and muscles.

I was dripping with sweat like a MOFO. Felt good and I felt more motivation than when I entered the gym.

After that I did....

Dumbbell Squats
3 set of 10 reps - pair of 90lbs

Lat Pulldowns (plate-weighted)
3 sets of 15 - 125lbs

Bodyweight Dips
3 burnout sets to failure

Elliptical Machine Cardio

15 minute - 200 calories
-----------

Now for my admission of guilt...

Sorry dude, I couldn't help myself, we walked to a restaurant that's on the way home had a burrito de res(beef burrito) and a diet coke with the wife.

SIDENOTE: This restaurant has the BEST HOT SAUCE ON THE PLANET, I found out that some local guy makes it and sells it, I'm tracking him down to buy that stuff for the crib. It's real hot but with a great flavor, my butt's gonna be burnin' tomorrow, but live for today right??

That was my first meal at 3pm. Finished walking home after the meal.

Even though that meal wasn't the healthiest, I needed some fat anyway and tonight at 7:30 I'll eat some "clean" homemade burritos filled with chicken breasts in whole wheat burrito wraps.

Oh, BTW I didn't do JACK yesterday, but I ate clean. All constructive help is welcome.... Will update later!
Just_Lee is offline   Reply With Quote
Old 10-03-2014, 07:36 PM   #10
Trying to be in the 160s
 
IanG's Avatar
 
Join Date: Feb 2013
Location: Washington, D.C.
Posts: 3,802

S/C/G: See my siggy ;)

Height: 5'8"

Default

Yeah, you need to get the eating right. I am worried about you and that.

I can workout a little hungry, but I MUST eat after I workout to fuel up.

That means I eat a big breakfast after a morning run and a big lunch after my weight training.

I do not think it does you any good to go hungry after a workout. Your body needs the nutrients to build/recover.

So that restaurant meal was probably a good idea.

Like you, I do try to eat clean though which for me means lots of fish and salad. And honey.

But the timing I find so important, especially with the lifting.
__________________

Running because of Diana
Believing because of Sue
Elvis lives!
Getting fashion advice from Sum
ReillyJ and Carpediem saved my knees!
Don't believe the hype. EAT MORE FISH.
If the bar ain't bendin', you're just pretendin'!

Last edited by IanG : 10-03-2014 at 07:40 PM.
IanG is offline   Reply With Quote
Old 10-06-2014, 08:58 PM   #11
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

10-4/5-2014 (the weekend)

Broke my fast at around 12:30 both days, I ate pretty clean. Saturday ate about 2 lbs of chicken breast sauteed in garlic/sesame seed oil and soy sauce between the hours of my 8 hour eating window.

I'm not really into counting calories ONLY because I've dieted down enough to eyeball my food and I know the macros almost by heart. Most of you probably can relate. Been to this rodeo before....

Midday Sunday, I ate a chicken burrito WITH the hot sauce that I talked about in an earlier post(found the guy and bought a gallon of the stuff for 1000 pesos($26) and coleslaw(olive & vinegar).

Sunday night I ate whole wheat pasta spaghetti with meat and red sauce, my wife used low fat ground pork.

I intended to go running over the weekend, but life happened and I got to busy. But I was happy to stay on track with my eating.

Last edited by Just_Lee : 10-06-2014 at 08:58 PM.
Just_Lee is offline   Reply With Quote
Old 10-06-2014, 09:00 PM   #12
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

10-6-2014

Busy day today, went house hunting with my wife before the gym and it kinda zapped us both. We didn't spend as much time as usual in the gym because of it, just got some decent work in.

I went fasted until 6 pm today, not that I wanted to, just so much going on. We walked to the closer gym (1 mile) because I wanted to do squats.

I did...

Barbell Squats

4 x 10 - 255 lbs

Barbell Clean and Press

4 x 15 - 80 lbs

Incline Dumbbell Bench Press

3 x 12 *- 180 lbs

Weight-plated Incline Chest Press Machine

Somebody left 200 lbs on with all 25 lb plates, I just did burnout sets to failure and stripped 1 plate from each side each time until I failed to bench press 50 lbs.

Bent Over Barbell Rows

3 x 12 - 125 lbs (I was tired, it actually felt heavy...)

Then we walked home and ate avocados and left over wheat pasta spaghetti and a couple protein shakes. Ima try to jog or something tomorrow.
Just_Lee is offline   Reply With Quote
Old 10-08-2014, 08:21 PM   #13
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

10-8-2014 -Annoying realtors & Farts Edition-

So today was a annoying day...

Like I mentioned in an earlier log me and my wife are looking for a new house, so we started the day out looking to lock down a house we found the other day with our deposit.

Things went well, we put the deposit down, but the realtor was unbearable. Simply put, I don't like guys flirting with my wife and I was already in a bad mood because the day earlier when my wife called to ask a question about the house he answers the phone by calling her "beautiful". Very business-like right?

But I blew it off and didn't even respond when she told me about it yesterday. Then today the dude was just totally unbusiness-like, trying to buddy up to us talking about we should invite him to the house(I did not respond, just laughed it off), and we should get together this Sunday. Asking what our plans are... Dude please. Just handle the business and keep it moving.

Anyway, after him talking about how hard it is to be an important man in town and how we wouldn't understand how hard it is to be important (reaaaaally dude? Really?...)we finally got around to doing some business about 3 seconds before I threw up on his penny loafers.

Anyway, we got the deposit down and we were good.

So I ate my first meal at about 2pm after the realtor at a restaurant, I just had a pesto sandwich, with cheese & tomato. Iusually workout fasted but today I didn't I wanted to eat something.

Went to the gym at about 3:30pm

I didn't really feel like counting reps and stuff again, my mind was lazy. So I did...

1.5 mile walk to the gym...

"Breathless" Barbell Clean and Presses

I did as many as I could for 35 minutes at differing weights, I was mostly using the 85 lb barbell though. I really focused on my burst from the ground and engaging my legs and back. I was good and drenched in sweat at the end, felt great.

At the 20 minute mark some dude let out the MOST HELLACIOUS FART KNOWN TO HUMANKIND, that thing smelled like burnt rubber and donkey feces. OMG I literally moved to the other side of the gym in the middle of my set with 90 lb barbell in hand with a look of ultimate disgust written across my face. It was brutal. I hope it slipped and he didn't just release that thing into society willingly. Oh the Humanity......

Weight Plated Lat Pulldowns
I did 15 mins in the same manner as the Breathless BC & Ps, but only for 15 mins, varying weights but mostly with 125 lbs.

Hammer Curls

3 x 12 - 55 lbs

I didn't have the energy to do an "Breathless" set, but I enjoyed it, hammer curls have always by my arm workout of choice.

Elliptical Machine

I hit exactly 500 calories in a smidgen over 30 mins.

Walked home 1.5 miles(backpacked)

Just ate baked chicken tortillas smothered in the addictive hot sauce and a huge avocado, I don't feel like I'm eat again tonight but I will have a protein shake.

Took some DIM so that I can sleep tonight, my body felt revved like I was gonna have problems tonight with the sweats and whatnot, so the DIM is my lifesaver when I've stressed myself a bit too much, took my beta-alanine(still outta creatine :-( ) and omega 3s plus a good multi vitamin. All set.

That's it my good people,will update soon.

Your thoughts are welcome... Feel free...
Just_Lee is offline   Reply With Quote
Old 10-08-2014, 08:22 PM   #14
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

I couldn't wait to vent, this log is therapeutic, lol...
Just_Lee is offline   Reply With Quote
Old 10-09-2014, 04:21 PM   #15
Just Me...Lee.
 
Just_Lee's Avatar
 
Join Date: Sep 2014
Location: Dominican Republic
Posts: 26

Height: 6'4"

Default

10-9-2014

Took eat easy and just did some walking, very calm on unfocused. About 2 miles. My body is feeling good though, I'm not hurting TOO bad from yesterday's workout.

I ate my first meal at 1pm, Teraki chicken and avocados, will have the same for dinner and call it a day. I have a hankering for a small bag of Doritos but I may push that to a post workout treat tomorrow.

Last meal of the day will come before 8 pm.

I'm Dreaming of tomorrow's workout already.... I'll keep you update. Gonna do a weigh in in about 7 days, somehow I feel like Ima be disappointed. We'll see.
Just_Lee is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 08:05 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2