fatoldmanworkout

It has been a while since I’ve been motivated to write. I had a really tough week at work and I didn’t work out much. Then I worked out like mad the following week. In fact, I worked out so hard, that I broke down my immune system and I got sick the following week.

This week has been good. I’m back in it mentally and I’m ready to give it my 100% again. I’m committed to this.

Initially I lost over 20 lbs, and then I got lazy. I’ve been bouncing between 18lbs lost and 22lbs lost. Well, that’s over. It time to turn it up a notch and complete my goal. I know that this last 15 or so lbs will be the hardest.

Today was pretty intense. I went back and forth from the bench to the bike. It is still too damn cold and dark after work to do my crazy workout stuff that makes the neighbors think that I’m crazy. But I still get a pretty decent workout indoors.

Not me. I don't bench that much anymore!

Weights:

Chest (Flys, Flat bench dumbbell presses, flat bench barbell presses)

Abs:

Crunches (4 sets of 30 reps)

Cardio:

30 minutes on the bike trainer (varying intensity)

Weights:

Biceps

Back

Abs - 4 sets of 30 crunches

Cardio:
30 minutes in the exercise bike

Weight loss:
My experiment on Sunday with Starving myself has backfired. I shot up a couple
of pounds. It appears that consistency with my 2000 calorie plan (with the
occasional cheat meal), works great. Starving myself instantly sends my
metabolism into defense mode.

I was out of town today with some time to kill. I went to the 24 Hour Fitness gym in Valencia, California.

Delts - I did a pretty intense delt workout.

Triceps - I did a moderate tris workout

Eliptical - 30 minutes varying the intensity

Exercise bike - 20 minutes, moderate to hard

I have been sticking to 2000 calories a day, every day during the week. Friday night I threw all caution to the wind and had a full plate of Mexican food and 2 Patron Margaritas. I think that I have earned it.

Today I made up for my gluttony by starving myself. I had a cereal for breakfast and 2 coffees all day before my hard workout. After the workout I went in the hot jacuzzi and felt a little dizzy. Then I went in the lap pool and did 2 full laps. The pool was cold, and it felt amazing after such a hard workout. Then I felt like I was going to fall down when I got out of the pool. I went in the steam room, which wasn’t that hot, got back into the jacuzzi for another 5 minutes, and really felt like I was going to pass out, so I called it quits. I had a light dinner when I came home.

Chest

Lite abs

Exercise Bike - 30 minutes

I’ve been working way too much and haven’t put enough time into exercise. The weird thing is, I’m still losing weight.

30 minutes on the exercise bike today. that’s it!

I haven’t had a lot of time to write, so I’ll have to catch up here.

Friday:

Triceps
Bike trainer - 10 minutes (I didn’t get to finish my cardio workout due to family obligations)

Saturday:

Delts
Bike trainer - 60 minutes (slow/moderate/fast intervals)

Today:

Biceps and Back
Bike trainer - 30 minutes (slow/moderate/fast intervals)

P90X system

Today I made it interesting by trying P90X out. A friend lent his DVD’s to me. Honestly, I wasn’t going to buy the P90X system because I didn’t think that it was intense enough. It looked like a lot of hype and I felt like my workouts were just as intense as the P90X workouts, if not more intense.

Well, I was dead wrong. The P90X program was well put together, focuses on warming up to avoid injury, and is as hard core as you want it to be. If you want more difficulty, you add weight or add reps! I was impressed.

But this isn’t a P90X blog. I’m going to take what works from that system to develop my own program. I’m going to make it my own the same way that I am going to borrow from aerobics, MMA, and football workout routines.

So far so good. I’ve got some momentum and I’m following my plan, so I feel like nothing can keep me from achieving my goals!

This is the beginning of week #2 of my extreme diet and exercise program. I feel so much better! It is easier to get up in the morning. My appetite is now under control. Don’t get me wrong, there are days when it is really hard to stay on my diet, but I’m making it work. It’s a lot easier to bend over and tie my shoes too! I still can’t get into a lot of my pants, but on my fat pants, I don’t feel like I’m going to pop a button when I sit down at work.

Why am I feeling so much better? Because I already lost over 10 lbs!!!

I’ll do a video at the end of the month about my total weight loss for January and I’ll keep you posted!

Maybe it is time to take dieting seriously

Breakfast:

2 packets of brown-sugar oatmeal
220 cals

1 coffee - Folders - 2 slenda, a little non-fat milk
26 cals

4 eggs - hard boiled
308 cals

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Lunch and mid-day snacks:

1 cup lowfat cottage cheese
240 cals

6 thin slices of roast beef
140 cals

2 slices lowfat cheese
160 cals

1/4 cup almonds
180 cals

1 additional coffees
approx 26 calories

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Afternoon Snack:

1 slice cheddar cheese
70 calories

2 Propel Fitness Waters (during workout)
50 calories

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Dinner:

Low-fat milk
240 calories

Subway Turkey sandwich 6″ on wheat bread - no mayo
360 calories

7 - Baked Doritos chips
60 calories

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Day’s total calories: 2080

Weights:

Biceps:

10 sets (light to moderate weight)

I mixed it up a bit, going from the ez-curl bar, to seated dumbell curls, to standing alternating, etc. and mixed up my light to moderate sets to confuse the muscles for maximum growth

Cardio:

60 minutes on the trainer bike