My Fitness Log

Fatloss08

well started today at 295lbs

male , 27 , 6.2 , sitting in my ass everyday in job

Excercise

Level 6 Bike / 30mins / 12.50km / 344 cals

not bad for a start

going to cycle 5 days a week

watch this space

celestial

Fatloss08 wrote: »

well started today at 295lbs

male , 27 , 6.2 , sitting in my ass everyday in job

Excercise

Level 6 Bike / 30mins / 12.50km / 344 cals

not bad for a start

going to cycle 5 days a week

watch this space

Good work chief. And keep it regular or don't think we won't call you on it;)

I'd really recommend you post your daily food and drink on here too - everyone agrees it's a great way of tracking where you might be going wrong or where you can tweak things.

Keep asking questions and keep this log updated at least 5 times a week.

shels4ever

Well done, best of luck with your program.

Fatloss08

planning on doing cycling 4 days a week , some walking

want to do 20km in 45 mins then walk the other 15 mins on treadmill

Fatloss08

ok tonight i did

bike level 6 / 30 mins / 12.32km / 334 kcals

this week i think 4 sessions of 30 mins to ease back in

corkcomp

good luck man, so far so good remember, do something every day if you can, even if you ocasionally miss the gym even a 20 minute walk is good!

celestial

Good work and +1 to corkcomp - trust me all that matters is you are exercising - whatever kind - regularly - and that you are enjoying it somewhat. Regularly = minimum 3 x a week every week.

Fatloss08

hay hadnt internet access till this evening , it was pkaying up

anyway

mon and tue i did 12.5km cycling each day

thur and fri i did 20km each day so thats 65km this week cycling so i dont think thats too bad and burned 2000 cals and watch my diet a bit

i hope to clean it up each week , as its hard to ust cut all crap

Fatloss08

Monday 13th October 08

Exercise bike / level 6 / 30mins / 12.74km / 351 cals

Vertical Row / 50kg / 3 x 10
Chest Press / 40kg / 3 x 10
Pectorial press / 40kg / 3 x 10

i know it aint much but everyweek i'll add more to routine

oq4v3ht0u76kf2

Are you cycling at a steady pace for the whole thirty minutes or do you vary the intensity mate? You're right to just add a little each week rather than dive in and risk losing confidence or worse, injuring yourself. Fair play on the progress so far!

Fatloss08

cheers rob

well its fairly intensive all the way , i mean u cycle 12.74km in 30 mins and tell me if its soft , medium , hard

i wasnt slow or all out but it i was pushing myself to beat 12.50km so i did and will push for further

so i aint going hard and relaxing , its pretty much hard for 30 mins alot of sweat

oq4v3ht0u76kf2

I'd be fairly similar to you mate, but lighter but also a bit shorter. 255lbs @ 5'11. My high intensity interval workout on the bike lasts eighteen minutes and I'd usually cover about 11.5k in it.

It's split down like this:

First 3 minutes: 45 seconds slow, 15 seconds fast
Next 7 minutes: 40 slow, 20 fast
Next 3 minutes: 35 slow, 25 fast
Final 2 minutes: 30 slow, 30 fast.

For slow sections I'd try and keep the RPM below 65, for fast sections it must be above 100 and 105 for the last five minutes.

You'll often find the slow sections are actually hardest as the burn in your thighs can be unreal. You might not be up to it at first mate, or you might try doing the last 5 minutes of your workout in a similar style and adding a minute a week. It can be a bloody tough workout but it's incredible for shedding the pounds efficiently and you'll find your cardio ability shooting up!

Fatloss08

yeah might try that
cheers man

so how much u lost

oq4v3ht0u76kf2

At my heaviest in June this year I was 301, so about 55lbs but I'd say I've lost a bit more than that and put it back on in muscle.

Still a fat bastid but heading in the right direction.

Where do you train mate?

Fatloss08

im over in finglas in leisure point its handy enough , alhough i could use a training buddy as i go on my own and sometimes lack motivation

oq4v3ht0u76kf2

Ah sound, I'm out in Total Fitness on the Malahide Rd. myself mate... 30 seconds from my house so can't really ask for much more! If you're ever out that way training give us a PM or something mate.

Did you try the high intensity stuff yet?

Fatloss08

Bike level 6 / 60mins / 25.13km / 704 cals

bench press free weights 40kg x 3 x 10
bicep curl free weights 25kg x 3 x 10
tricep pulldowns machine 25kg x 3 x 10
Lat pulldown machine 50kg x 3 x 10

2 mins rowing machine as warmdown

im sore all over GOOD

oq4v3ht0u76kf2

Nice showing on the bike mate, your hour distance isn't far off twice your half hour distance so you obviously kept the intensity up!

Fatloss08

just did 30 mins on the bike

level 6 / 12.86km / 354 cals

stipes212

Iris Quiet Shade wrote: »

At my heaviest in June this year I was 301, so about 55lbs but I'd say I've lost a bit more than that and put it back on in muscle.

Still a fat bastid but heading in the right direction.

Where do you train mate?

try the Tabata session on the bike. make sure you have a longish warm up (20 mins)

Fatloss08

12.95km in 30 mins

0-5 mins at level 6 on bike at 80-85
5-10 mins each min 45 secs then 15 at 105-108
11-20 mins at level 6 at 80-85
21-25 mins each min 40 secs then 20 at 105-108
26-30 mins at level 6 at 80-85

then 10 mins at level 4 on diff machine ( sitting upright and using arms as legs ) weird machine but covered 1.95km

doing 4 days a week , 2 days with weights tue and thur

Fatloss08

Wednesday 22.10.08

30 mins on bike at level 6 / 12.97km

10 mins on machine you use your hands as feet ??? cant think of the name 1.98km

vertical row 50kg 3 x 10
Chestpress 40kg 3 x 10
pectorial press 40 kg 3 x 10

1000 meters on rower

10 on treadmill 1.5 km

Fatloss08

been dying with flu the past week but am back up to full strenght and heading again tonight

will post dates with each workout so easier to see patern

havnt lost much weight of any

but i have reported inches lost all over

so will start fresh with weight tonight and also measurements

corkcomp

Fatloss08 wrote: »

been dying with flu the past week but am back up to full strenght and heading again tonight

will post dates with each workout so easier to see patern

havnt lost much weight of any

but i have reported inches lost all over

so will start fresh with weight tonight and also measurements

you seemed to be doing pretty well with the exercise routine up the last wk so just get back on track and pick up where you left off, we all get the flu ocasionally! One thing though, if you are not really loosing any weight then your diet must be seriously bad man, as other posters have pointed out and speaking from personal experience you can loose a lot of weight by making small(ish) changes like cutting out processed sugary foods and drinks and sat fat, were not taking living on lettuce leaves here, just cut out the top 5 worst things you eat and you should see fast results!

Fatloss08

yeah i am trying that , but cant cut all out at once as then the cravings are worse , first thing was fizzy drinks , ive had 1 500ml bottle in 3 weeks

also cut out takeaways , only allowed one per week after a few drinks

i will see results , but im slowly leaving crap food out , so to a point i dont even notice im not having any

had 2 marsbars in 3 weeks thats all

so i am making changes , next is cut down on pasta and only eat it b4 gym

Fatloss08

ive been going the gym since my last post but just forgot to post on here

well tonight im gonna post my measurements and weight etc

Fatloss08

03rd November 2008

Weight : 295.8Lbs

R Calf : 18.5 "
L Calf : 18 "
Right Thigh : 25.5 "
Left Thigh : 25.5 "
Waist : 46 "
Gut ( Around Belly ) : 51 "
Chest : 49 "
R Bicep : 16 "
L Bicep : 16.5 "
R Wrist : 7.5 "
L Wrist : 7.5 "
Neck : 17 "

well thats my starting point and cant lie

corkcomp

fair play for keeping up the gym work dude but if your still at your starting weight you need to make changes in the kitchen, i know its not what you want to hear but remember the changes you want to make will benefit you!

Fatloss08

corkcomp wrote: »

fair play for keeping up the gym work dude but if your still at your starting weight you need to make changes in the kitchen, i know its not what you want to hear but remember the changes you want to make will benefit you!

yah my diet last week went to pot to be honest

anyway what i did tonight in gym

Benchpress 55kg 1 x 10
60kg 1 x 10
65kg 1 x 10

Bicep Curl 12.5 each hand 3 x 10

tricep Pull Down 25kg 3 x 10

Vertical Row 50kg 3 x 10

Chest Press Machine 40kg 3 x 10

Pectorial Press machine 40kg 3 x 10

then 6.44 km in 15 mins on the bike

Next time im doing cycling first as i hadnt the heart after the weights

Diet today : no breaky i know small pasta chicken at lunch and wholegrain rice and chicken curry ( lowfat ) for evening and snack of grapes throughout the day

its not great i know but im trying to otganise things

celestial

corkcomp wrote: »

fair play for keeping up the gym work dude but if your still at your starting weight you need to make changes in the kitchen, i know its not what you want to hear but remember the changes you want to make will benefit you!

The scales is not a good indicator of progress here, he does weights a fair bit so I'd be looking to the mirror and how clothes fit - the two only reliables out there!

FatLoss, looking steady - and I will keep reiterating that all you need to do is keep up ANY kind of exercise at this point - ANY kind - and keep the junk out of the picture and you WILL be coming back here in a few weeks marvelling on here at your progress.

Keep logging here and keep up the good work.

Fatloss08

well did 12.52 km in 30 mins on bike and would have made it 13km for first time except at 28.20 mins i got cramp in calf so had to do snails pace

lat pull down

50kg 1 x 10
55kg 1 x 10
60kg 1 x 10

shoulder press

40kg 3 x 10

5 mins walking to cool down

55 mins in total

aiming for 4-5 hours per week