Egocidal's Weight Loss Log (uggghh...pics)

[egocidal]

Well, actually got quite the non-standard workout in last night. Without going into too much detail, while on the beach from roughly 11 at night to about 3:30 in the morning I did pushups (one two three ONE one two three TWO etc...) probably about 100 reps, so 200 pushups. I did situps (same count) for about the same number of repetitions, and oompaloompas, which are squat motions with your arms straight out in front of you. (same count). Probably did about 200 of those, and they actually got to be quite a cardio workout. Plus lots of walking/pulling [censored] in the sand. Thinking about adding a day of exercises like these into my schedule cause I felt sore but great this morning despite the two hours of sleep i got. Frat..frat..frat..frat...

[egocidal]

Updated weight: 216. boomshakalaka

[Jerome Graham]

Go here http://www.t-nation.com/readTopic.do?id=460027 and read...

but basically follow these rules...

1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.
strategies for success 6
Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.
strategies for success 7

9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.

[Truja]

You really look much better in the "after" pics, congratulations. You've got big arms and the part under the neck aswel (i dont know how this muscles are called...). But you need to train harder you chest, shoulders and back

[Arnett23]

When you are doing your workouts alternate pushes and pulls, you don't want to do them on the same day. Ex. you shouldn't be doing curls and triceps in the same day. 1 day should be bench/triceps/shoulder presses/dips etc. day 2 should be curls/upright rows/pull downs or ups/ shrugs etc. That way you can isolate each muscle group and you will see massive improvement.

Remember also that it isn't all about losing weight, it is about looking good aka fat %. When you are working out you are going to be putting on muscle, that is why the wieght loss seems to be standing still. Muscle weighs more than fat.

[SmileyEH]

Ego,

The lifting you are doing right now is pretty horrible. Tons of isolated muscle movements and machines. This is especially horrendous if you are trying to improve your rugby performance.

[egocidal]

Yea I don't really have a "workout". ive been browsing bodybuilding.com and stuff looking for a more regimented type workout, and hope to start one once this week is over. Lack of sleep (~5 hours in two days) doesn't help.

[egocidal]

And the eating has been sporatic and bad in the last few days. Like I said, over the summer I didn't really always eat the most healthy stuff, I just ate less of it. Today was better:

toasted bagel w/ low fat cream chees (one mini restaurant container's worth) and two strips of bacon on it.

chicken club sandwich (no mayo/middle slice of bread)

dinner:???

As for vegetables, I rely on V8 low sodium every day for my veggie intake.

[egocidal]

I've started a 'beginners' workout from bodybuilding.com that I think is not too harcore but it is way more organized than what I was doing before...friday:

Dips (emphasis on tricep): 8/6/4
Skullcrushers: 12/10/8 @ 60, 70, 70
Close Grip BP: 12/10 @ two plates of 25, then add 10 each
Standing EZ bar grip Curls: 12/10/8 @ 30, 35, 35
Preacher DB curls: 10/8 @ 30/35
Alt. Seated Hammer Curls: 20/16 @ 30/35

15 minutes on bike, 10 minutes on elliptical. Nothing to each yet unfortunately, got up at 130 ish and went to gym. got to bed at 4 am though so thats why it all evens out.

Weight: 215


[image][/image]

[egocidal]

Yesterday. Not too great, but better than before I started this:

New breakfast is Special K vanilla almond cereal, one small bowl w/ skim milk.

Lunch was a 1ft roast beef on wheat, w/ lettuce, onions, and oil and vinager on top. Probably shouldve just gotten the 6 inch, but I felt full enough to not eat again till night time.

Dinner was a toasted pb&j (reduced fat skippy) w/ skim milk. I'd like to add that reduced fat creamy skippy, when cold, is better tasting than most other peanut butters. And I'm a crunchy type of guy too.

I find that my schedule is still too weird and unstructured in college to do 6 small meals a day. Whatever, I think my new workout and continued eating habits will do the trick. Still at 215.

no workout yesterday because it was the day of our initiation, so busy most of the free hours. Today no gym because I have a game at 7 p.m. @ Occidental. We win this, we maintain our #1 spot in division and playoffs will be at home in two weeks.