AFK Protector's Workout Journal

[AFK Protector]

Ok I'm going to try to lose some fat. I think I've spent enough time on BB.com reading about how and what to do for exercise so it is time to get started. Feel free to critique what I'm doing and/or chew me out for not doing what I'm supposed to.

I've been trying to workout consistenly for a while, but it hasn't been working out (no pun intended). I guess I didn't have motivation. But the other day, I realized that a girl was going to ask me to prom, but didn't and asked another guy instead, because he was better looking and more popular. I've changed a lot both physically (lost 30 lbs) and mentally, but now I am motivated, by anger, defeat, love, humiliation, and pain to do what ever the hell it takes.

Some people go through life making things happen, some watch things happen, and others wonder what the hell happened.
-somewhere from BB.com

I chose a fullbody workout similar to one posted in the beginner's guide on BB.com, but I changed it so it I could do it with dumbbelss because that's all I have.
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Tuesday - Friday - Sunday

Crunches 2x20
Leg Curls 2x12
DB-Bench Press 2x12
Lat Pulldowns 2x12
DB-Shoulder Press 2x12
DB-Tricep Overhead Extensions 2x12
DB-Curls 2x12
DB-Standing Calf Raises 2x15-20

Cardio (elliptical/treadmill/bike)

Now, I know that diet is a very important part, so I'll also list some dieting guidelines I guess.

- No sweets/sugar - only from some fruits I eat.
- No fried foods
- No mayo/butter/dressing
- 1 Protein shake per day
- More water
- More whole grain
- More veggies

ok other than those things I think my diet is pretty good.

Now for my current stats:

Weight: 148 lbs
Height: 5'9"
%BF: 16.1%

Goal: 160 lbs, 5'11", 10% BF.

This means that I will have to lose about 9 lbs of pure lard. Cardio will be done in the mornings daily at 6:20 AM unless I have standarized testing that day.

 

[Lifeforce]

Great work to get the courage to change yourself.

Just one thing, get the squats and deadlifts in there. If you want mass or keep mass, those are the exercises to do. And If I were you I'd bulk before cutting, more muscles makes it easier to burn fat because of the hightened basal metabolic rate.

Either way, good luck to you. I hope you achieve your goals. I must say it's the first time I see someone bulk their length.

 

[AFK Protector]

Thanks Lifeforce. But what does "bulk their length mean?"

Originally posted by Lifeforce
I must say it's the first time I see someone bulk their length.

Yes, I am giong to bulk first...that is a good reason you stated up there. I'll add in my deadlifts. I can do those with dumbbells right? Also, do squats hurt your growth in any way?

 

[AFK Protector]

Ok, I added deadlifts to my routine. 10 reps. 2 sets. Once a week to start off.

 

[Lifeforce]

I just meant it could be inteprented that you would train your muscles so they not only become bigger, your length will increase too =)

Great man, looking forward to read about your progress. Deadlifts can be done with dbs, you will lift ligther weights and the "bar" will be nearer to the ground compared to using an olympic bar, otherwise it will be super.

Squats don't hurt your growth. That's a myth as far I'm concerned. Even if it does hinder your growth, then lifting 6-10 reps won't hinder it. I think it's more the powerlifting style 1-5 reps that will hinder and done in extreme amounts.

 

[AFK Protector]

Ok, since I am only doing deadlifts once a week, I'm going to do 3 sets. Same with everythign else because I don't feel like I'm pushing myself enough as I do not feel anything or considerable exertion after a complete workout with only 2 reps. Maybe I am resting too much between sets since I kinda get carried away watching TV.

So here is my revised workout plan:

Tuesday - Friday - Sunday

Morning Cardio @ 6:20 AM

Crunches 3x20
Leg Curls 3x12
DB-Bench Press 3x12
Lat Pulldowns 3x12
DB-Shoulder Press 3x12
DB-Tricep Overhead Extensions 3x12
DB-Curls 3x12
DB-Standing Calf Raises 3x15-20

DB-Deadlift 3x12 (once a week)

Completed exercises will have a DONE next to it because I like colorful things.

My current stats also changed, apparently I lost 4 lbs in the past week. I dropped from 148 to 144 lbs. I am assuming that 2-3 lbs of that was water weight though. I've also been eating really well meaning salads with chicken, no dressing (just some hot sauce), fruit whenever I cannot control myself and must have a dessert, water all the time, and frequent little meals. Seriously, I get hungry like every freaking hour now it's insane. I just keep eating little meals or drink some water. All natural peanut butter (no trans fat, 14 g protein/tbsp, 2 g sugar) + whole grain bread is what I eat sometimes too. Is that ok? Thanks for your help so far, I will not let you down. The anger fueling me is waning although I've learned how to bring it back full force just by thinking about it.

 

[Double]

an ECA stack really helps with the problems. and eat some vegetables all day=) but i would prefer to bulk a bit first, too. GOOD LUCK STAY WITH IT!!!!!!!!!!!!!

 

[AFK Protector]

HEy what's up Double.

How do you make an ECA stack? I found an article explaining what it was, but is it a bar, drink, what?

 

[AFK Protector]

Weight: 145 lbs
%BF: 15.9%

Tuesday - Friday - Saturday

Morning Cardio @ 6:20 AM DONE (did this at night though...)

Crunches 3x20 DONE
Leg Curls 3x12 DONE
DB-Bench Press 3x12 DONE
Lat Pulldowns 3x12 DONE
DB-Shoulder Press 3x12 DONE
DB-Tricep Overhead Extensions 3x12 DONE
DB-Curls 3x12 DONE
DB-Standing Calf Raises 3x15-20

DB-Deadlift 3x12 (once a week...saving this for Fridays)

Yes! My %BF went down! The first time it's been under 16% in like 2 or 3 months. I've tried everything...except diet AND exercise, which seems to be working well.

Didn't do calf-raises. Parents made me go to bed...but I have a laptop here now .

 

[Double]

Hey AFK .... hmm dunno man whats up you back here at sosuave?


E - Ephedrin 25mg
C - Coffein 200mg
A - Aspirin (not really important) 300mg

you can either buy the different pills and take them in the right dose or buy a complete stack in one pill. i think it's legal in the states easy to buy

 

[AFK Protector]

Yeah, I was gone for a bit of time, but I guess even though nothing really goes on here, I decided that good things like the H&F forum and the Bible are worth a visit.

Anyhow, today is really supposed to be a workout day, except I moved it to yesterday for this week. So today, I just biked for a few minutes...man biking is hard. I thought my legs were strong from tennis and all, but I guess the biking motion requires a different motion and different muscles.

I had a salad + chicken + Tabasco, whole grain cereal + skim milk, some strawberries, a banana, and more chicken + onions today.

It's going well. I need to get my freaking morning cardio in!! ARGH!!! :cuss: I will need to draw upon the sacred energy of my anger in the battle of waking up tomorrow morning.

EDIT: Oh by the way! I am 144 lbs now! Still...probably some water weight but I am eating less and less sodium. The only sodium I get is like...from chicken and probably peanut butter/tabasco sauce. AND TOMOROW I WILL GET UP AND RUN AT 6:20 AM EVEN THOUGH I'LL PROBABLY GO TO BED AROUND 2 OR 3 AM TODAY!!! :woo:

 

[Double]

yeh the H&F forum is always worth a visit man :cheer:


personally i wouldnt worry about sodium. i mean your not going on stage. it doesnt help you if you lose 2lbs of sodium water weight.....you will regain it anway when you start eating normal. focus on losing the fat!!!!! but only a tip, do what you think is right.

 

[Warboss Alex]

Don't mess about with ECA or worry about sodium etc unless, as the previous poster said, you're going on stage.

A good diet combined with a sound running and weights regime will see the fat just roll off, don't you worry.

Incidentally, I wouldn't get up at 6am to run if you only got 3 or 4 hours sleep. Much better to miss a cardio session than knacker yourself completely.

 

[AFK Protector]

YO! I am back! Finals and school is over and I'm happy to say that I aced all my classes with As.

Now, I can focus on my body and FINALLY get into a real routine. I did 2 hours of tennis this morning. That's about 400 calories right there.

I got some 98% fat free turkey burgers so I'm eating like 2-3 a week max. Otherwise my diet is awesome and I am down to 143 lbs now. %BF I'll measure tonight, but I'm sure it's down too. Thanks for your comments while I was gone. I WOULDN'T BE HERE WITHOUT YOU ALL!!! :flowers:

 

[AFK Protector]

dammit! I got home pretty late and kinda fell asleep for a while. I did some crunches and more cardio + lat pull downs + leg curls + bench presses, but the rest I'll do tomorrow.

 

[Double]

go AFK gogogo:cheer: :woo:

 

[AFK Protector]

Alright, today I finished my WHOLE WORKOUT and man, after 2 weeks of not doing it, it was tiring. Add that tiredness and the history channel = AFK fell asleep!! So I woke up after what seemed like a long while but was really just 5-10 min or so and finished my workout. Man, I'm pumped, but I'm also hungry as hell.

I got some more whey so that is good news. This summer I'm gonna work my ASS OFF and come back a senior with a six pack and everything a strong man should have.

Weight: 144 lbs
%BF: 15.9%

Morning Cardio @ 6:20 PM DONE (did this at 3 PM, which is like 7 hours better than before)

Crunches 3x20 DONE
Leg Curls 3x12 DONE
DB-Bench Press 3x12 DONE
Lat Pulldowns 3x12 DONE
DB-Shoulder Press 3x12 DONE
DB-Tricep Overhead Extensions 3x12 DONE
DB-Curls 3x12 DONE
DB-Standing Calf Raises 3x15-20 DONE

DB-Deadlift 3x12 PENDING FOR FRIDAY

 

[AFK Protector]

Weight: 144 lbs
%BF: 15.9%

Morning Cardio @ 6:20 PM DONE

YEAHH1!!! I DID MORNING CARDIO AT 6:20 AM TODAY. God, I felt like I was gonna throw up but I had a glass of water and it was A-okay from there!

Pretty good stuff. I had to will my ass outta bed and washed my face with cold ass water and got my ass downstairs and yea....it was good. I also found out MTV has a morning wake up video lineup which was a pleasant surprise.

 

[Karat]

I'm a little confused as to what your doing. :S.. You are doing that full body workout 3 times a week? or are you spilting it up over the 3 days?

I pressume your doing that weight work just to maintain muscle while you cut?, cause if you are hoping to add muscle using that I can't say that its the best work out tbh.

Good luck with your cutting down im sure you can lose 3-4% in 8 weeks, if you put the hard work in with the cardio and in the kitchen D I normally spend like a month losing 1% cause I have no self contol - i love bad/fatty foods too much).

Suggest if you do morning cardio after an evening workout you keep it short and really high tempo around 20 mins - 25 mins, as hard as you can and just have a protein shake within 30 mins or so afterwards.

 

[AFK Protector]

Ok I am 142 lbs now.

Karat, I am trying to cut, then I will bulk hardcore.

I am doing my full body workout 3X a week, the last 2 posts were exceptions where 1 day I couldn't finish cuz i had to sleep. Normally, I do it every other day, the whole workout.

I played 2 hours of singles tennis today...sweat a friggin ocean. It was fun.