My journey out of obesity

tom_e

tom_e

tom_e

Man of Honour
Joined
26 Dec 2003
Posts
31,304
Location
Shropshire
Thought I would post a cheeky journal style thread, at the moment I'm hovering around 95kg which is dam depressing after totally coming off the rails and not visiting the gym in almost a month along with a seriously bad diet.
But I'm getting back into it I've just recived a personalised 7 day diet plan from the guys over at Healthyaction.co.uk which is looking good.
I'm hoping to hit 80kg before January its going to be hard but the first 12kg wasnt that easy either.
Tonight was my last night out drinking for a while I've just finished my freshers celebrations so were going to see how it goes.
Il get some new pics up of how im looking tomorrow along with my workout routine and a sample of my daily diet.
I'm hoping to keep this going through to January at least.
 
Last edited:
Your thread has inspired me, but its also due to the fact I've got a fair bit of weight to loose in a short period of time so the more I can do to motivate myself the better :D



Measurements:
Neck - 16"
Chest - 45"
Upper arm - 15.5"
Stomach - 38.5"
Thigh - 24"
Calf - 16"
 
Last edited:
Benny06 said:
Your current stats are very similar to mine except most of mine is mass. The neck, chest, arm although I'm bigger in the thigh and smaller in the stomach. Keep at it though mate, be good to watch a transformation :)
Click to expand...

Mine is definately mass just the wrong type :p cheers hopefully there will be a good transformation to watch
 
RimBlock said:
Great, glad it has helped.

Looks like you have a fair amount of chunkyness under there.

I would imagine you are aiming to keep as much as possible. Shame to loose it and have to start from the bottom again.

Will be interesting to follow and hopefully we can fine tune across the two threads as to what works best and what sucks.

Any thought on program you want to be doing / diet / fav cardio etc ?

Cheers
RB
Click to expand...

If youve seen my progress shots in the pics thread youl see that I've been dropping fat while keeping a fair bit of my lean mass and thats the way I hope to continue.
I have been using a classic 3 days split and I think thats the way Im going to continue, Morba posted one in the gymratz thread a while back that I like the look of so think Il be using that with a bit of my own tweaking.

Mondays - Back/Triceps

Back:
Pull ups
BB Bent over rows
deadlifts

Tricpes:
Push downs
CG bench

Wednesday - Chest/Biceps

Chest:
BB Bench press
cable Chest fly
Incline DB Bench press

Biceps:
BB Bicep curl
Preacher curl

Friday: Shoulders/Legs

Shoulders:
HC2PP
DB Lateral raise
bent over lat raise

Legs:
squats
Leg press
calf raises

My usual cardio is around 40mins on my bike 2-3 times a week with maybe 10mins tagged on the end of most of my weight sessions.

My rough diet for a weight day is something like:-

wake
whey
green tea

Breakfast
porridge
milk protein
berries

Lunch
Chicken rice
Unlimited veg

20mins Pre workout
whey

Throughout
whey + carb

Snack
Walnuts
Apple
Milk Conc

Dinner
Lean steak
Green veg

Then a before bed snack depending on when I have dinner.
My diet will vary for cardio only and off days.
 
Last edited:
First proper gym session in about 3 weeks and I know I'm going to struggle to walk tomorrow

Shoulders:
HC2PP 30kg 3x8
DB Lateral raise 8kg 2x8 6kg 1x8
Seated machine press 20kg 1x8 25kg 2x8 (each arm)

Legs:
squats 60kg 3x8
Leg press has its own weight stack so just worked my way down to finish off legs
calf raises 4x10 70kg
 
Well since Thursday I've been hobling about like some old man and whenever someone touches my chest I want to cry, much to my mates amusement but it feels good to be back into it.
My last 2 workouts have been:-

Chest and Biceps
DB Bench Press 1x22 1x20 then for some reason I must have had the DB funny in my hand because it hurt like hell I finished off with 1x65 on the BB
DB Incline press 3x18
DB flys 3x14
BB Curl 3x25

Back and Triceps
Deadlift 3x102.5
DB Row 3x18
Tri push downs 3x3plates
Good mornings 3x30

I also done 40mins of hard cardio the morning before the chest work which killed me.
My Diets going well Drew is a top man putting my with all my little annoying questions about fitting things round various parts of my life, so I'm very happy with that :)
 
Done 35mins cardio at the gym yesterday then
back in the gym this evening

Shoulders and Legs
HC2PP 3x8 30kg feel this could probably go to 32.5kg next week
Lat raise 3x8 6kg Done these after HC2PP this week so shoulders were already shot
Squat 3x8 65kg
Calf Raise 2x10 75kg 1x10 1x17 77.5kg

Quite a short sharp session this evening but feel well worked, jumped on the scales quickly before a lecture this morning and it was reading around 92.9kg will leave a proper weigh and measure till next week at earliest
 
Last edited:
Definately I totally agree, I cant see myself ever going back to being a lazy lay about who survives on beer and convenience food ever again. In fact I was thinking earlier while I was reading through some of the journals over on MT that I wouldnt mind giving competing in a BB comp one day so we'l see how I feel about that once I'm down to a good bf level
 
Cheers for all the comments guys and to whoever changed the thread title for me :)
At the moment Im just plowing on with the only set plan to slowly and healthly get myself into a good lean shape which may take 6 months it may take a year.
I'm in no rush still only young, the competing or even seriously considering it is at least a good 7 or 8 years off I'd think its just nice to have something really long term to think about especially as before Jan I was always the fat unhealthy kid.
 
Had an absolutly blinding session in the gym today the strength just seemed to keep coming and felt good and solid.
Done 10miles on the bike this morning as well at an avg 12mph plus 10mins cardio just to finish tonight

Chest and Biceps
Bench Press 3x8 70kg 1x1 75kg
DB Incline press 3x8 20
DB Flys 2x8 16 1x8 14
BB Curls 3x8 25kg
DB 21s 1x10kg just to kill my arms

All my lifts felt good today can definately see some more increases coming next week.
 
Well it all went to pot last week too many mates birthdays, I hate it when that happens.
Any way back in the gym yesterday
Felt tired and weak

Chest and Biceps
BB Bench Press 3x8 70kg
BB Incline press 3x8 45kg
BB curls 3x8 25kg
Cable cross over 1x8 4plates 2x8 3plates

Hate using BB for incline seems to put far too much pressure on my shoulders but there wasnt a bench free for DB.

Then tonight I done 45mins hard cardio, even my training partner commented on it being a heavy cardio session for me so I must have been doing something right.
I've also got a HRM coming in the next few days to help me fine tune my cardio.
Diets still going well.
 
weight - 92.5kg -2.5kg
Measurements:
Neck - 16" No Change
Chest - 44.5" -0.5"
Upper arm - 15" -0.5"
Stomach - 36.5" -2.0"
Thigh - 23.75" -0.25"
Calf - 15.5" -0.5"
 
The gym staff give me funny looks now when they see the last time I visited was in the morning and im back again :D
Also having to do twice as much washing for gym kit is irritating and finally I seen a kid on the way to the gym on a bike with his mate stood on stunt pegs but they were on a mountain bike, strange.

Anyway done 40mins nice steady cardio this morning and im just back from my weights.

Back and Triceps
Deads 1x8 100kg 1x8 105kg 1x8 107.5 1x5 105
Assisted pull ups 1x8 12(lower is better)
Assisted dips 3x8 10(same as pull ups)
Tri push downs 2x3plates 1x2plates
Good mornings 3x8 30kg
 
Feeling really off today but dragged myself to the gym anyway, had no energy what so ever managed some crap sets of squats, calf raises and HC2PP. I'm not even going to bother putting them up here as it was just crap all round but a crap session is better than none at all.
Also having a random conversation with my training partner on the way and moobs are now known as brussles, brests with muscle :p and mr royal mail finally delivered my shiny new Polar F7 HRM this morning so I shall be playing with that during cardio tomorrow :D
 
Last edited:
Used my HRM for my first bit of cardio yesterday, went out on the bike and done a little 10mile course round town in about 40mins max hr 191 avg 163, so could do with bringing that down a little bit to keep me in the fat burning sort of area.
Hit the gym this evening

Back and Triceps
Deads 3x8 90kg (normally use a hammer strength style dead machine but went with a BB this evening so had to drop the weight slightly)
Assisted Pull up 2x8 level 12 (thats one more set than normal)
Assisted Dips 3x8 level 10
DB Bent over row 3x8 18kg
Tri push downs 3x8 3plates

My back was shot at the end of this workout so left the good mornings out but still felt like a good short intense session.
 
Chest and Biceps
BB Bench press 2x8 70kg 1x8 72.5kg
DB incline press 3x8 20kg feeling 22kg for this next week
DB flys 2x8 16kg 1x8 14kg
Ez curls 3x8 24.5kg based on the bar being 7kg

10mins bike to finish off
 
You must log in or register to reply here.
Back
Top Bottom