Androo's fat-bustin' thread

[Androo]

(deep breath)

Ok, here goes.

I've been fighting the fat for ages - most of my life in fact. I got sick back in 2003 and spent three months in hospital. I walked out of hospital at 71kg. Not a healthy 71kg though. Since then I've but on a smidge over 41kg. Some of it I'll blame on the drugs I have to take but most of it I blame on sheer laziness and not making the right choices.

Six weeks ago I read the Body For Life book. It seemed workable so I kicked off. Within three weeks I lost 7.8kg. Fantastic. Then I got sick, work started to creep into my time, I got stressed and boom...I've put 4.5kg back on. Fuck it and fuck that. I'm not giving up. I got back to the gym last week after a three-week layoff due to the above. Thankfully, I've been able to move without pain for the last 24 hours so I'm comfortable with going back again tomorrow

I'm posting this to keep track of my progress, get advice and yes, encouragement from my SM mates along the way.

I took before pics when I began. Starting weight was 112.1kg. I'm 5ft 8in so I look "really cuddly". I'll post my current weight when I weigh myself in the morning.

Goal: Lose fat (primary), gain muscle

The BFL book talks about portions the size of your fist or palm of your hand and I've been working on that principle with good results (up until I crashed as per above).

Diet (times are approximate. minimum 2 hours, max three hours between meals):

I take fish oil tabs and vitamin C each day.

Breakfast (8am)
1/2 cup oats
1 whole egg plus 4 whites usually scrambled

Meal 2 (10.00am)
small amount of veg (usually Broccoli or Brussels Sprouts)
Brown Rice, potato or pumpkin
1/2 chicken breast or Pork or Fish (Atlantic Salmon)

Meal 3 (12.00pm)
small amount of veg (usually Broccoli or Brussels Sprouts)
Brown Rice, potato or pumpkin
1/2 chicken breast or Pork or Fish (Atlantic Salmon)

Meal 3 (2.00pm)
small amount of veg (usually Broccoli or Brussels Sprouts)
Brown Rice, potato or pumpkin
1/2 chicken breast or Pork or Fish (Atlantic Salmon)

Meal 4 (4pm)
Yoghurt and Cottage cheese (mixed together it's a new taste sensation)

Meal 5 (6pm)
small amount of veg (usually Broccoli or Brussels Sprouts)
Brown Rice, potato or pumpkin
1/2 chicken breast or Pork or Fish (Atlantic Salmon)

Meal 6 (8pm) - (sometimes not needed depending on ho wlong between previous meals)
Yoghurt and Cottage cheese

Exercise plan:

Each exercise consists of 5 sets (12x, 10x, 8x, 6x, 12x). Weights start light and get heaviest at 6x then go basically repeat 1st 12x set. Each week has seen a steady increase in weight. Weight I was using when I started were truly embarrassing.

Monday
Dumb bench press
Incline flys (1 x 12x)
Shoulder Press
Shrugs or lat raises (1 x 12x)
Seated row
Lat pulldown (1 x 12x)
Bicep curl
Preachers (1 x 12x)
Tri pulldown

To be honest, sometimes some of the 1 x 12x's above get skipped due to me running out of time.


Tuesday (20 min HIIT style)
Cardio (can't begin to even put into words how much I f*cking hate cardio)
Usually treadmill but I'm getting shin splints so will need to switch to bike or cross-trainer.

Wednesday
Incline leg press
Leg extensions (1 x 12x)
Calf raises
Squats (1 x 12x)
Hamstring curls
Crunches (which is good because by now I usually need a good lie-down)

Thursday
Cardio

Friday
Repeat Monday

Saturday
Cardio

Next week starts with legs and on we go.

I've been absolutely stuffed after each workout which feels good and my appetite is huge despite eating every couple of hours. I'm usually hungry for at least the last 30 min prior to the next meal.

Well that's it. It's out there now. I'll be reporting in I hope daily but at least every day post-weights.

In the end, the only thing between me and success is...me. It's all about attitude.

Any advice, tips, screwups in the above?

Be gentle

[Rusha]

Crunches (which is good because by now I usually need a good lie-down)

I LOL'd. I do leg extensions on the leg extension machine for a rest. Thats the best perving spot in the whole gym.

Well done on getting started. Is yoghurt that good at night?

Cardio sux serious arse so I set myself mini goals. Ie row a certain distance in a certain time and so on. Don't know if thats helpful to you at all. Im trying to lose body fat too but gain/retain muscle so i limit cardio to 10 - 15 mins about 3 times a week.

As for embarrassing weights. Gotta start somewhere.

[Belmont]

I would just monitor your response to starch e.g. brown rice, potato or pumpkin.

Consider other vegetables such as asparagus, carrot, cauliflower, corn, beans, peas instead / or as alternatives.

Good luck :-)

[Androo]

Well done on getting started. Is yoghurt that good at night?

Seems ok. I don't go to bed hungry which is what I aim for.

i limit cardio to 10 - 15 mins about 3 times a week

Ahh yeah - should have mentioned, the cardio session goes for 20mins in a HIIT style.

Thats the best perving spot in the whole gym.

No talent in my gym in the mornings. Pity.

[Androo]

I would just monitor your response to starch e.g. brown rice, potato or pumpkin.

Consider other vegetables such as asparagus, carrot, cauliflower, corn, beans, peas instead / or as alternatives.

Good luck :-)

Thanks Belmont. Yeah, variety is the spice of life for sure. I have found that I react best to the potato, second-best to the rice. I'm using Pumpkin for the first time this week (neighbour gave me a heap from her back yard).

Asparagus and Peas (not together) sound good. I'll go with the peas next I think after the Broccoli runs out.

[some bloke]

I have always applied these statements to my gym training, if you use it for your diet cardio gym etc it should help, well it does for me anyway.

"I have come this far there isn't much point in stopping now"

"It would be such a waste to have put in all that hard effort to get to this point to just give up"


and when it gets really hard and you need a break
" you can back off but dont give up"
back off doesnt mean stop doing it

[machealth1]

I have always applied these statements to my gym training, if you use it for your diet cardio gym etc it should help, well it does for me anyway.

"I have come this far there isn't much point in stopping now"

"It would be such a waste to have put in all that hard effort to get to this point to just give up"


and when it gets really hard and you need a break
" you can back off but dont give up"
back off doesnt mean stop doing it

great points Aqua!

Good on you Androo for getting it together to take care of yourself!

I understand "been fat most of my life" thing...well on and off anyway.

It's not just about losing body fat either....I believe by taking care of the diet and exercise parts of your life, other aspects of your life improves also

Eating regularly is just so important...especially when cutting.....

Keep us posted on your fat-busting journey

cheers
mac

[Rusha]

Yeah great points Aqua. I tell myself similar things. And theres also 'ive gobbed on to so many people that i can't stop now'.

[Newguy22]

Androo check your email mate, some reading material

[Androo]

I have always applied these statements to my gym training, if you use it for your diet cardio gym etc it should help, well it does for me anyway.

"I have come this far there isn't much point in stopping now"

"It would be such a waste to have put in all that hard effort to get to this point to just give up"


and when it gets really hard and you need a break
" you can back off but dont give up"
back off doesnt mean stop doing it

Thanks Aqua! I'll be writing those in my workout diary.

Cheers..

[Androo]

Androo check your email mate, some reading material

Thanks mate! Nice one!

[some bloke]

"If you always do what you've always done you will always get what you have always gotten!"

[Androo]

Weighed myself this morning. 107.8kg's (yeech)

Today was leg day and I was ready to step up some weight after being quite successful with the leg workout last week. Instead of increasing weight however, I boosted intensity by slowing down the reps. Jeepers, what a difference. It hurt! It hurt good! I think I'll try that tactic on Wednesday when I do upper-body.

As a side-note, the gym was a dogs breakfast this morning. It would have been less than 30mins since opening and the area where the incline leg presses, squat racks etc were was a mess. Weights left lying around on the floor. Barbell (one of those fixed ones that are usually stacked on a rack) was just lying on the floor 30feet from where it should have been. Previous person to me had left all their weights on the leg press plus miscellaneous other shit. Why do people bother lifting weights when they aren't prepared to go the extra yard and put the things away? Just my daily whinge.

Apart from that, I stuck to the meal plan 100% although the bastard I work with had hot chips and a hamburger for lunch . Prick

Felt heaps tired though which is probably a hangover from the crap I ate at the weekend.

[Rusha]

Yeah but the prick would have felt that fat oozing its way through his veins. He would have slowed down to nothing by mid afternoon and secretly regretted his choice. You so well done. This is how im surviving my workmates lunches. She has potato bake, curries and god knows what else. So well done Andrew.

As for the gym, that pisses me off big time . I hate looking around for weights only to find them miles away, left there by personal trainers.

[Hogan]

Have you thought of skipping gym cardio and doing it out doors? I am fortunate enough to have some great walking tracks and sports ovals near my place. (last count four ovals). I hate cardio machines and only every use the rower to warm up on really cold days. I acutally look forward to my cardio because of the outside wildlife and views. Not that some of the gym wildlife is not also good on the eye.