Starting - 158lbs, 5'11", Age 37, Physically fit for intermittent to advanced tennis (3.5+ rated).
Body propensity - I'd estimate 80% ectomorphic (angular elbows, bony knees), 20% Mesomorphic, 20% endomorphic.
Waist = 34 inches
Body fat = 14.1%
Fat Mass - 22.4lb
FFM - 136.6lb
TBW - 100.0
Workout plan - Option B from "Where to Start" http://www.sosuave.net/forum/showthread.php?t=125444
Old Diet - 5-6 cups of coffee with 100 calories of sugar/cream each, Ensure, fruit bar, One soda, stouffers lunch, junk food (cake, cheetos, chips, etc), usually homecooked dinner with sweetened tea, cheese, lots of breads groups/starches, and late night cheerios and saltines binges. Would intermittently calorie restrict to maintain ~160 lbs for tennis (set point is 170ish).
New Diet - Hopefully 4 cups coffee max with 30-45 calories each, Ensure w/fruit or protein bar, Water with beef/veggie stouffers lunch, no junk food, nuts, lots of fruit, no tea but still homecooked meal, At least one chocolate whey/milk shake, As much lean beef/chicken as possible, and lots of cooked eggs with at least half of the yolks tossed in the trash can/minimal butter to prevent sticking. I love cheese so lots of that. Hopefully also still some breads/starches since my weight is low. Green light for food quantity (no calorie restriction).
Workout routine - As listed in plan B, except at least 1 of the 4 low-intensity cardios will be substituted with ~ 2 hrs advanced tennis matches. I'm not completely giving up tennis.
7/9/2009 - 5 rep max squat - 155 lbs. (comments - Haven't done this in 20 years so felt awkward. I probably could have done at least 20 more lbs, but I was afraid I'd get stuck with my ass in the grass. Nicely sore today).
Primary concerns so far: Can I do this on my own, meaning no spot? Right off, I felt like my squat wasn't as good as it could have been because I might have gotten stuck, ass in the grass. I KNOW this will eventually happen on a bench-press. I just hope the other folks at the gym won't mind helping me when I obviously get caught in a bad situation.
Hope the coffee habit isn't too limiting. I'll really cry if I have to give that up too.
7/11/2009 - 5 rep max Bench - 145 lbs, 5 rep max Barbell (bent-over) Row - 115 lbs (comment - asked a guy 1 1/2 times my size that I didn't know to spot me on bench, he was nice and said, sure). Nutrition comments - Notice I'm eating a ton of food now to make up for the ~ 500 calories of sugar I don't take in anymore + to have enough to build with! Couple protein bars, 3-4 glasses coffee (45 cal each), 1.5 whey (w/branch chain AA, and creatin)/milk shakes, beef fajitas w/cheese, 3 eggs, 2 sausage, ham/cheese sandwich, several glasses of milk/one glass oj, 3 kiwis, 1 banana, .. I do plan on finishing the 6 sodas I have left for lunch next week cause I'd feel wasteful just to toss them. Already bought 48 bottles of water for lunch now instead. This is not completely comprehensive, just giving an idea of what I'm consuming now. Also taking multivitamin, extra E, B-6, and C. Eating about 6 meals total/day
Body propensity - I'd estimate 80% ectomorphic (angular elbows, bony knees), 20% Mesomorphic, 20% endomorphic.
Waist = 34 inches
Body fat = 14.1%
Fat Mass - 22.4lb
FFM - 136.6lb
TBW - 100.0
Workout plan - Option B from "Where to Start" http://www.sosuave.net/forum/showthread.php?t=125444
Old Diet - 5-6 cups of coffee with 100 calories of sugar/cream each, Ensure, fruit bar, One soda, stouffers lunch, junk food (cake, cheetos, chips, etc), usually homecooked dinner with sweetened tea, cheese, lots of breads groups/starches, and late night cheerios and saltines binges. Would intermittently calorie restrict to maintain ~160 lbs for tennis (set point is 170ish).
New Diet - Hopefully 4 cups coffee max with 30-45 calories each, Ensure w/fruit or protein bar, Water with beef/veggie stouffers lunch, no junk food, nuts, lots of fruit, no tea but still homecooked meal, At least one chocolate whey/milk shake, As much lean beef/chicken as possible, and lots of cooked eggs with at least half of the yolks tossed in the trash can/minimal butter to prevent sticking. I love cheese so lots of that. Hopefully also still some breads/starches since my weight is low. Green light for food quantity (no calorie restriction).
Workout routine - As listed in plan B, except at least 1 of the 4 low-intensity cardios will be substituted with ~ 2 hrs advanced tennis matches. I'm not completely giving up tennis.
7/9/2009 - 5 rep max squat - 155 lbs. (comments - Haven't done this in 20 years so felt awkward. I probably could have done at least 20 more lbs, but I was afraid I'd get stuck with my ass in the grass. Nicely sore today).
Primary concerns so far: Can I do this on my own, meaning no spot? Right off, I felt like my squat wasn't as good as it could have been because I might have gotten stuck, ass in the grass. I KNOW this will eventually happen on a bench-press. I just hope the other folks at the gym won't mind helping me when I obviously get caught in a bad situation.
Hope the coffee habit isn't too limiting. I'll really cry if I have to give that up too.
7/11/2009 - 5 rep max Bench - 145 lbs, 5 rep max Barbell (bent-over) Row - 115 lbs (comment - asked a guy 1 1/2 times my size that I didn't know to spot me on bench, he was nice and said, sure). Nutrition comments - Notice I'm eating a ton of food now to make up for the ~ 500 calories of sugar I don't take in anymore + to have enough to build with! Couple protein bars, 3-4 glasses coffee (45 cal each), 1.5 whey (w/branch chain AA, and creatin)/milk shakes, beef fajitas w/cheese, 3 eggs, 2 sausage, ham/cheese sandwich, several glasses of milk/one glass oj, 3 kiwis, 1 banana, .. I do plan on finishing the 6 sodas I have left for lunch next week cause I'd feel wasteful just to toss them. Already bought 48 bottles of water for lunch now instead. This is not completely comprehensive, just giving an idea of what I'm consuming now. Also taking multivitamin, extra E, B-6, and C. Eating about 6 meals total/day
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