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I needed a place to track my progress as I begin my "transformation." Being a gamer likely means you spend a lot of time sitting around... If you are not actively seeking exercise you are likely unhealthy or worse obese. You walk down the street and see a bunch of other overweight or unhealthy people and you tell yourself; "I'm not that big" or "see i'm average." But you also see a bunch of fit people and are envious of the dedication and work effort that person has in order to keep themselves healthy / fit. Well I was once a very fit and active 18 year old. Now I am an obese 23 year old. This blog will track my health and progress as I attempt to start and maintain a truly healthy lifestyle that I hope I can maintain for good.
Starting Weight: 230 Height: 5 feet 9 1/4 inches Starting BMI: 33.5
Starting Measurements:
Chest: 44'
Neck: 16'
Waist: 46 1/2'
L Bicep:14'
R Bicep: 13 1/4'
Shoulders: 50'
L Thigh: 26 1/4'
R Thigh: 27 1/4'
L Calf: 16'
R Calf: 16'
Assumed diet:
1500-2000 calories a day.
2-3 serving of fruit
2-3 serving of veggies
3-4 servings of whole grain
3 servings of protein - 80 g +
1 serving of dairy
No candy, chocolate, or fast-food.
Alcohol consumption limited to twice a week: >5 drinks
Assumed workout:
Walk / Jog : 3-4 times a week / 90 minutes (Average calories burned = 600+)
Bike: 2-3 times a week / 90 minutes (Average calories burned = 1,252+)
Lift: 3 times a week. (Average Calories burned = 495+)
Please feel free to comment, give advice, critique, or criticism.
Peace and Love
Shout out to Nathanias... It's motivating seeing you lose that weight and lowering your BMI. Keep it up bro!
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Good luck! I personally changed my diet and lifestyle around June of 2014, and I've felt great ever since. I was roughly 140-145 lbs then, and now I'm 160-165.5 lbs depending on how much I ate and whether I used the restroom before I step onto a scale. I think some piece of advice I could give you is that don't think of going to the gym as a chore, but rather as an opportunity to better yourself as a person. When I first started going, it was meh, but as school/work started getting to me, going to the gym was a chance for me to relieve stress and just have some alone time.
I also would suggest your progress in the TL healthy and fitness thread. Most of the people there are nice, so they could give you advice and offer encouragement as well. There's also a running thread run by some dude that nobody likes and he should be able to offer advice as well.
Hope you make progress and have fun through your change in lifestyle. You'll feel great after hard work and determination to improve yourself.
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Cheers to you for taking that first step and making the commitment public! Seems like your general overall plan is pretty solid. I'll second the TLHFI guys and the running thread recommendation.
As far as biking/running/lifting, finding something that you like to do and keeping with it is the most important thing. Personally, I feel the best thing you can do is lift and then intersperse whatever cardio you feel like doing currently. Don't be surprised if your likes/dislikes change. Just find something and keep at it! Also, generously forgive yourself if/when you fall short of your goals, and jump back into the habit with gusto. I love that you realize it's a lifestyle change, not a number hunt.
I hope to see more posts from you!! 
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Yo! It's great you chose to change your lifestyle. Now, I maybe biased at this but I really strongly encourage you to seek some Muay thai gym. I am not typing crap here, this is the most intensive workout out there. Weights and running is fine and all but learning a fighting sport I believe is much better for confidence and losing weight / getting in shape.
And for the diet, try to push the protein income to at least 150 grams / day. This is like 1/3 pound or 5 ounces I believe.
Keep it up and have fun at your new hobbies!
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Seems like good shit man. I am 5'11. At my highest, I was 230. Now at 187. I'm getting in shape for military service. Just keep at it man. If you have confidence issues, like I used to have, they start to fall off with the weight. I did most of my weight loss without much effort, so I'm not a good example. But, now I work out every day. Throw in calisthenics, which are probably more important than lifting for you. A lot of overweight guys are pretty strong, but are usually lacking in core strength. I haven't lifted since junior high football, and I bench 230 and squat 475. Not great weights, but its certainly enough for me. I'm not recommending you not lift, but the running, biking and if you do calisthenics, they will help your health situation quite a bit. I'm no fitness guru, and still have quite a bit to lose, (Want to get to 165 before I enlist, or get into ROTC) but it helped me a lot. I can't comment on your diet, because I don't know much about a proper diet. But again, good luck man. I can promise you, you're gonna love being in better shape.
Edit: also, there is some good avice about training in a martial art. Definitely will help with confidence, and will teach discipline.
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As other people have said the important thing is to find something you like and stick to it. Consistency and effort are most important.
However they are all wrong as Weightlifting is the most awesome sport ever 
You should check the TL & HF thread as your diet could be optimized (for weight loss you want more protein and way less carbs, at least initially)
PowderedWater are you sure you are not doing half squats?
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@gotunk Yeah, I am. Haha. Being overweight, and working physical labour like I used to has blessed me with leg strength. Even when I was 230, my legs were pretty well toned.
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Thanks everyone for the support I read your messages as they came in. I decided to cut down on the whole grains 1 serving as recommended. I may not have made this clear in the initial post but I am no stranger to weightlifting or fitness. Although I let myself go. I have a decent bedrock of knowledge from 2 years of vigorous lifting and fitness. So I am not walking into the gym never having pumped iron (we all know how intimidating and frustrating that can be.) I was able to motivate my prior workout partner of years past to join me; so its just like old times. I am not taking any supplements beside a muscle milk here or there or a "Gold's Gym" shake post-workout.
I haven't eaten candy or chocolate for the last 2 weeks. I did eat "Wendy's" one night but i'm okay with that.. Also I only drank one night... But I went over by 9-11 drinks.
Staying motivated is easier with a partner. But my will power is strong as I've just started and am thinking about the summer, the beach, and some babes.
Week 1 - January 22th - February 1st
Cardio: x7 (x1 Bike, x5 Walk/ Slow Jog, x1 Hike)
Also taking stairs instead of elevators, parking further away from stores, etc.
Week 2 - February 1st - February 8th
Cardio: x5 ( x1 Bike, x4 Walk/ Slow Jog)
I will break down my lifting schedule.. I am not yet recording exact weights but here are the workouts I am doing.
Lifting: x3.5
Saturday: Back & Biceps
Dead-lift: 3 sets of 10 @ 145
Bicep Curls: 3 sets of 10 @ 20
Lat Pull-Down: 3 sets of 10 @ ??
Hammer Curls: 3 sets of 10 @ 15
Bent-Over Row: 3 sets of 12 @ 45
Preacher Curl: 3 sets of 8 :/ @ 30 <--- I was dead; failing left and right...
Time: 75-90 minutes
Tuesday: Chest & Triceps
Bench Press: 3 sets of 8 @ 95 (Shoulder was weak and felt weird. I was taking it easy hopefully stronger next time.)
Standing Dumbbell Tri Extension: 3 sets of 10 @ 45
Incline Dumbbell Press: 3 sets of 10 @ 25-30???
Bent Over Tricep Extension: 3 sets of 12 @ 15
Resistant Chest Fly: 3 sets of 12 @ 30??
Resistant Pull Over: 3 sets of 12 @ 30
I was still hungover from Superbowl night so this was not the greatest workout. Better next time...
Thursday: Shoulders & Abs
Military Press: 3 sets of 10 & 65 -70
Dumbell Shoulder Extension: 3 sets of 12 @ 10
Dumbell Shoulder Abduction: 3 sets of 12 @ 15
Barbell Shrugs 3 sets of 10 @ 60-75??
Planks \ Oblique Planks: 3 sets & 30 seconds
2 other abdominal workouts don't know the names sorry.
Sunday: Legs
Squat : 3 sets of 10 @ 165
Leg Extension: 3 sets of 12 @ 70-90??
Leg Curl: 3 sets of 12 @ 50-70??
Body-weight Lunges: 3 sets of 10 per leg
Calf presses: 3 sets of 12 @ 35
Weight: 222
- Quit cigarettes for 2 days now... Withdrawals have been moderate; worst part is getting to sleep.
I will update this at-least once every 2 weeks... Thanks for supporting and following my journey!
PS: If any mod is reading this I fucked up and accidentally posted a number of other blogs... I am sorry I am new to this so if you would delete that. I would appreciate it! Sorry bout that.
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Good luck brother, you've got this. Sounds like you've got some results so far! Keep up the good work.
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Do less reps for Squats and specially deadlifts (3-5 reps is the best range). Make sure your form is optimal on these 2 exercises, as most of your strength will come from them
Get straps and use more weight on shrugs, they are a great way to pack on muscle fast.
Some exercises there are pointless to me but it's ok if you enjoy them.
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Tunk thanks for the reply... I am always open for suggestions and discussions. Even if you prove me wrong!
Reps:
3-5 is for strength
8-12 is for mixture or strength and endurance
ad 15-20 is basically endurance
My goal is to become strong but I mainly want to look good... that comes from moderate reps as far as my experiences have suggested. Low reps don't really add the same amount of muscle or "sculpting" but rather are used to build strength. (Powerlifting / Olympic Lifting)
I will consider the straps for the Shrugs... I am assuming this is for weak forearms and losing the grip of bar.
Which exercises do you think are "pointless"?
I am starting off light as to ease into it. Concentrating on good form, posture, and fluidity. In a month I will have a much better idea of where I actually stand.
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On February 09 2015 13:10 HearthCraft wrote:
Tunk thanks for the reply... I am always open for suggestions and discussions. Even if you prove me wrong!
Reps:
3-5 is for strength
8-12 is for mixture or strength and endurance
ad 15-20 is basically endurance
My goal is to become strong but I mainly want to look good... that comes from moderate reps as far as my experiences have suggested. Low reps don't really add the same amount of muscle or "sculpting" but rather are used to build strength. (Powerlifting / Olympic Lifting)
I will consider the straps for the Shrugs... I am assuming this is for weak forearms and losing the grip of bar.
Which exercises do you think are "pointless"?
I am starting off light as to ease into it. Concentrating on good form, posture, and fluidity. In a month I will have a much better idea of where I actually stand.
While the rep thing is somewhat true, increasing your strength has the biggest long term impact as it will allow you to do repetion work with more weight in the future; if you can squat 160-170kg, doing 3 sets of 10 reps with 100kg is fairly easy.
Multi-joint exercises (Squats, deadlifts, bench) require more concentration and technique which wear down with too many reps, specially for beginners. Single joint exercises (curls, tricep kick backs) can and are usually done for higher reps.
Strap are not for weak forearms, you should be shrugging close to your deadlifts 1 rep max for reps in the shrug to pack on muscle and no one's hands can handle that. Shrugs are fairly easy to do and I have no idea why people do them light (fear? It's ok to take a few weeks to build up into them though). To handle more weight do them on a power rack/blocks so you don't have to deadlift the weight at the begining of every set.
tricep extension/kickbacks are worthless in my opinion. I would replace both with rope tricep push downs at the end.
DON'T DO LEG EXTENSIONS. They ruin your knees, period.
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EPT
