Shock_Waves cutting March-May weight loss log.
Shock_Wave
Posts: 1,573 Member
Hi my name is Shock_Wave after searching though a bunch of groups I have chosen this one because it seemed to be more of what I am trying to do (1/2 lb to 1lb a week) than some of the others weight loss groups. I like to do logs because it keeps me motivated and it holds me accountable.
I just got done with a 13 body recomposition log last Saturday (mach-2-2013 and achieved some success you can skip to the end to see the results if you like. http://www.myfitnesspal.com/topics/show/80603...
My goal:
To lose 5+lbs by the end of May (my bday) or hit 10%-14% body fat would be cool.
My diet:
Starting out at -1/2 lb a week then when I get used to that then probably -1 lb a week.
Also I eat back my exercise calories. My macros are 35% Carbs 35% Protein 30% Fat
My exercises:
Cardio:
Treadmill with inclines for 30 to 35 minutes Mon-Friday
Weight lifting
I mainly incorporate pyramid training. 2 warm up sets of 10 reps then pyramid up X amount of weight. In this log its going to be 4 sets for 6-8 reps doing various routines(compound and isolated exercises).
Mon:
arms, abs
Tues:
back
Weds:
chest, shoulders
Thurs:
Legs/Calves
My starting stats:
6'0
218 lbs
22.1%bf (is what my calipers say)
Measurements:
Arms....17.25 inches
Chest...47.50 inches
Quads..25.00 inches
Calves..15.50 inches
Abs........34.25 inches
Starting picture:
I just got done with a 13 body recomposition log last Saturday (mach-2-2013 and achieved some success you can skip to the end to see the results if you like. http://www.myfitnesspal.com/topics/show/80603...
My goal:
To lose 5+lbs by the end of May (my bday) or hit 10%-14% body fat would be cool.
My diet:
Starting out at -1/2 lb a week then when I get used to that then probably -1 lb a week.
Also I eat back my exercise calories. My macros are 35% Carbs 35% Protein 30% Fat
My exercises:
Cardio:
Treadmill with inclines for 30 to 35 minutes Mon-Friday
Weight lifting
I mainly incorporate pyramid training. 2 warm up sets of 10 reps then pyramid up X amount of weight. In this log its going to be 4 sets for 6-8 reps doing various routines(compound and isolated exercises).
Mon:
arms, abs
Tues:
back
Weds:
chest, shoulders
Thurs:
Legs/Calves
My starting stats:
6'0
218 lbs
22.1%bf (is what my calipers say)
Measurements:
Arms....17.25 inches
Chest...47.50 inches
Quads..25.00 inches
Calves..15.50 inches
Abs........34.25 inches
Starting picture:
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Replies
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Monday Start Week 1
Starting weight: 218 lbs
Today's weight: 218 lbs
Workout "Cardio":
Treadmill walking with inclines 30 min = 202 calories (hrm)
Note: I am going to start my weight lifting one day late because I did a full body work out last Saturday to end my body recomp. log and I needed to rest.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,375...........180..........102...........200
Daily Goal.. 2,402...........210............79...........210
*You've earned 202.0 extra calories from exercise today0 -
Tuesday Week 1
Starting weight: 218 lbs
Today's weight: 218 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 35 min = 310 calories (hrm)
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Curl
4x6-8 DB Concentration Curls
Triceps:
sets & reps
2x10 warm ups
4x6-8 Cable Tricep Push Down (Bar)
4x6-8 BB Skull Crushers
Forearms:
sets & reps
2x10 warm ups
4x6-8 BB Extension
Abs:
6x20 Ab Chair
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,764...........241............114...........223
Daily Goal...2,780...........243..............92...........243
*You've earned 580.0 extra calories from exercise today0 -
Wednesday Week 1
Starting weight: 218 lbs
Today's weight: 218 lbs
Workout "Cardio & Weight lifting (Back)":
Treadmill walking with inclines 35 min = 255 calories (hrm)
Note:
Back:
2x10 warm ups
4x6-8 BB Upright Row
4x6-8 BB Shrug
4x6-8 Cable Lat Pull Down (bar)
4x6-8 Cable Seated Row (Rope - Neutral Spine)
4x6-8 BB Good Morning
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,602...........205............108...........226
Daily Goal...2,657...........233..............88...........233
*You've earned 457.0 extra calories from exercise today0 -
Thursday Week 1
Starting weight: 218 lbs
Today's weight: 216 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Treadmill walking with inclines 35 min = 266 calories (hrm)
Note:
Chest:
sets & reps
2x10 warm ups
4x6-8 Machine pec deck
4x6-8 Bench w/ built in flys (adding on weights)
Shoulders:
sets & reps
2x10 warm ups
4x6-8 DB front raise
4x6-8 DB lateral raise
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,644...........228............108...........204
Daily Goal...2,661...........233..............88...........233
*You've earned 461.0 extra calories from exercise today0 -
Friday END Week 1
Starting weight: 218 lbs
Today's weight: 216 lbs
Workout "Cardio & Weight lifting (Legs)":
Treadmill walking with inclines 35 min = 115 calories (hrm)
Note:
Legs:
sets & reps
2x10 warm ups
4x6-8 BB squats
4x6-8 BB calf raises
4x6-8 machine upright leg press
4x6-8 machine leg extensions
4x6-8 machine leg curl (lying)0 -
Monday START Week 2
Starting weight: 218 lbs
Today's weight: Forgot to weigh in
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 35 min = 270 calories (hrm)
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 DB curl
4x6-8 machine bicep curl
Triceps:
sets & reps
2x10 warm ups
5x6-8 cable tricep push down (Bar)
4x6-8 cable tricep extension (Bent-Over)
Forearms:
sets & reps
2x10 warm ups
5x6-8 BB Extension
Abs:
4x20 Cable Ab Crunch
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,685...........230............116...........202
Daily Goal...2,721...........238..............90...........238
*You've earned 521.0 extra calories from exercise today0 -
Tuesday Week 2
Starting weight: 218 lbs
Today's weight: 220 lbs
Note: Strange I am on a weight loss diet and I gained weight. :frown:
Workout "Cardio & Weight lifting (Back)":
Treadmill walking with inclines 35 min = 228 calories (hrm)
Note:
Back:
sets & reps
2x10 warm ups
4x6-8 BB Upright Row
4x6-8 BB Shrug
4x6-8 Cable Lat Pull Down
4x6-8 DB Single Arm Row (Palm Down - Standing)
4x6-8 BB Deadlift
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,620...........232............111...........191
Daily Goal...2,642...........198............103...........231
*You've earned 442 extra calories from exercise today0 -
Wednesday Week 2
Starting weight: 218 lbs
Today's weight: 217 lbs
Note: Well I am back down to 217 lbs today. I ate heavy carbs over the weekend so that must have been my water weight gains at the start of this week. As you can imagine it was a huge relief for me. lol...
I joined the biggest loser on this thread but because of my gains in weight I was the first below the red line.
Guess it didn't matter much because dellmech the guy who ran the game accomplished his weight goal and is leaving MFP forever today. I wished him well on his journey.....
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Treadmill walking with inclines 35 min = 269 calories (hrm)
Note:
Chest:
sets & reps
2x10 warm ups
4x6-8 Machine Pec Deck
4x6-8 Machine Chest Press
Shoulders:
4x6-8 BB Front Raise
4x6-8 BB Military Press alternating Behind Head Press
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,620...........256............99...........223
Daily Goal...2,660...........199.........103...........233
*You've earned 460 extra calories from exercise today0 -
Thursday Week2
Starting weight: 218 lbs
Today's weight: 220 lbs
Workout "Cardio & Weight lifting (Legs)":
Treadmill walking with inclines 35 min = 254 calories (hrm)
Note:
Legs:
sets & reps
2x10 warm ups
4x6-8 BB squats
4x6-8 BB calf raises
4x6-8 machine upright leg press
4x6-8 DB lunge
4x6-8 machine leg curl (lying)
Note:0 -
Friday END Week 2
Starting weight: 218 lbs
Today's weight: 219 lbs
No work out today because I had to goto my friends funeral.
0 -
Monday START Week3
Starting weight: 218 lbs
Today's weight: 214 lbs -4 lbs I hope it doesn't go up this week haha :bigsmile:
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 35 min = 349 calories (hrm)
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Curls
4x6-8 Preacher Curls
Triceps:
sets & reps
2x10 warm ups
4x6-8 Cable Tricep Push Down (Bar)
4x6-8 DB French Press
Forearms:
sets & reps
2x10 warm ups
4x6-8 BB Extension
Abs:
8x20 Ab Chair
Note:
Diet:
Bullseye with calorie counting!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,793...........261............114...........185
Daily Goal...2,793...........209............109...........245
*You've earned 593 extra calories from exercise today0 -
Tuesday Week 3
Starting weight: 218 lbs
Today's weight: 216 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 35 min = 260 calories (hrm)
Note:
Back:
2x10 warm ups
4x6-8 BB Upright Row
4x6-8 BB Shrug
4x6-8 Cable Lat Pull Down (bar)
4x6-8 Cable High Row
4x6-8 BB Good Morning
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,212...........123............102...........203
Daily Goal...2,660...........199............103...........233
*You've earned 460 extra calories from exercise today0 -
Have not logged in a while which in usual for me. Although I have been working out every day as planned I had to goto a funeral for my friend a weel back and I have not been watching my diet very closely.
I am happy to say that today I am back on track with this log and my goals. I will be tracking and keeping my diet in check and logging again.
This week I have changed my weight loss calorie goal weight to -1lb a week instead of -1/2 a week which I started. Hopefully this will help shed those unwanted fat lbs. Although I am nervous about keeping my hunger in check.. Ok well here goes.0 -
Update:
Hey guise I am trying to get back on track today after 2 weeks or so. 3 weeks ago I had a friend die. Then a week later I had a very close member of my family go to the hospital for several days(an out of control migraine that led into depression) and life got very stressful for me. Every thing turned out ok in the end and my family member is doing better now. I decided to go out and get a drink but I got pretty wasted and I got a ride home. I walked into the kitchen because I was hungry and tripped over some thing on the floor and fell backwards right across my wooden kitchen table. The legs of the table exploded out the sides under my weight and when I hit the floor I broke my plastic shoe rack with my head...doh lol. I had a huge bruise on my left bottom rib. I took a week off to heal that up so I was guesstimating my weight loss diet as close as I could. That's why I have been gone for a while. I needed some time off to regroup. The good news is that I have lost 4 more lbs putting me at my lowest weight since 2009. So my weight loss continues until I hit 10% bf.. that is the plan anyways. I am glad to see every one especially my long term mfp friends. cheers.
I have set my diary to lose 1 1/2 lbs a week as of today.:drinker:0 -
Monday Week 7
Starting weight: 218 lbs
Today's weight: 210 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 30 min = 264 calories (hrm)
Note:
Biceps:
sets & reps
3x6-8 DB Bicep Curl
3x6-8 BB Curls
Triceps:
sets & reps
2x10 warm ups
3x6-8 Cable Tricep Push Down (Bar)
3x6-8 Tricep Extension (Bent-Over)
Forearms:
sets & reps
5x6-8 BB Extension
Abs:
6x20 ab chair.
Note: Since its been a couple weeks since I have exercised I am lifting medium heavy weights this week.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........1,871...........137............66...........175
Daily Goal...2,100...........158............82...........183
*You've earned 440 extra calories from exercise today0 -
Just wanted to say you are doing awesome work! I hope you keep up with it!0
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Just wanted to say you are doing awesome work! I hope you keep up with it!
Thank you! :flowerforyou: I am doing my best to keep up with it although its not easy.0 -
Tuesday Week 7
Starting weight: 218 lbs
Today's weight: 210 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 35 min = 280 calories (hrm)
Note:
Back
sets & reps
2x10 warm ups
3x6-8 BB Upright Row
3x6-8 BB Shrugs
3x6-8 Cable Lat Pull Down
3x6-8 Cable Seated Row
3x6-8 BB Deadlift
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........1,628...........136............72...........128
Daily Goal...1,990...........149............77...........1730 -
Wednesday Week 7
Starting weight: 218 lbs
Today's weight: 210 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Treadmill walking with inclines 35 min = 290 calories (hrm)
Note:
Shoulders:
sets & reps
2x10 warm ups
3x6-8 DB Front Raise
3x6-8 DB Lateral Raise
Chest:
sets & reps
2x10 warm ups
3x6-8 Cable Pec Deck
3x6-8 DB Fly
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,075...........149............109...........143
Daily Goal...2,102...........158..............82...........183
*You've earned 442 extra calories from exercise today0 -
Thursday Week 7
Starting weight: 218 lbs
Today's weight: 211 lbs
Workout "Cardio":
Treadmill walking with inclines 30 min = 282 calories (hrm)
Note: I had to take a friend to the airport late last night so I didn't get much sleep. I will have to strength train my legs tomorrow.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........1,919...........163............60...........142
Daily Goal...1,942...........146............76...........169
*You've earned 282 extra calories from exercise today0 -
Friday END Week7
Starting weight: 218 lbs
Today's weight: 212 lbs
Workout "Cardio & Weight lifting (Legs)":
Treadmill walking with inclines 30 min = 227 calories (hrm)
Note:
Legs:
sets & reps
2x10 warm ups
3x6-8 BB Squats
4x6-8 BB Calf Raises
4x6-8 Machine Leg Curl (Lying)
4x6-8 Machine Leg Press
Note: I started getting cramps in my left leg so I could only get 3 sets of Squats. I think my legs are going to be sore the next couple days.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........1,982...........128............82...........169
Daily Goal...2,038...........153............79...........178
*You've earned 378 extra calories from exercise today0 -
Monday START Week 8
Starting weight: 218 lbs
Today's weight: 213 lbs
Workout "Cardio & Weight lifting (Arms, Forearms)":
Treadmill walking with inclines 30 min = 363 calories (hrm)
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 DB Curl
4x6-8 DB Seated Curls
Triceps:
sets & reps
2x10 warm ups
4x6-8 Cable Tricep Push Down (Bar)
4x6-8 DB French Press
Forearms:
sets & reps
2x10 warm ups
4x6-8 BB Extension
Note: Today I joined Bally's gym for 30 days to try it out using a groupon($9 bucks) special. I am getting used to it. Its harder to do my normal circuit training because so many people are using the equipment but its nice.
Although I have almost a full gym in my basement but I do not have a pool, hot tube, and sauna like Bally's does so that's pretty cool haha.
Diet:
Went over today... opps :grumble:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,495...........184............127...........168
Daily Goal...2,275...........171..............89...........198
*You've earned 615 extra calories from exercise today0 -
Tuesday Week 8
Starting weight: 218 lbs
Today's weight: 213 lbs
Workout "Cardio & Weight lifting (Shoulders & Chest)":
Treadmill walking with inclines 30 min = 300 calories (hrm)
Note:
Chest:
sets & reps
2x10 warm ups
5x6-8 DB fly
5x6-8 Machine Chest Press
Shoulders:
sets & reps
2x10 warm ups
5x6-8 DB Lateral Raise
5x6-8 DB Front Raise
Note: My left shoulder is really sore. This week i'm back to lifting pretty heavy.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,208...........127............114...........171
Daily Goal...2,260...........170..............88...........197
*You've earned 600 extra calories from exercise today0 -
Wednesday Week 8
Starting weight: 218 lbs
Today's weight: 213 lbs
Workout "Cardio & Weight lifting (Back & Abs)":
Treadmill walking with inclines 30 min = 360 calories (hrm)
Note:
Back:
sets & reps
2x10 warm ups
5x6-8 BB Upright Row
5x6-8 BB Shrug
5x6-8 Lat Pull Down
5x6-8 Seated Row (Close Grip)
5x10 Machine Abdominal Crunch
Note: I am lifting heavy this week and holy cow I am way sore. Shoulders are the worst WOW I may have over done it a bit as I can feel still way feel it even through the pain relievers. Time for some Icyhot and a heating pad. :ohwell:
I guess I am just going to have to trust the ol saying.....
"The pain you feel today will be the strength you feel tomorrow!" :smokin:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,347...........146............110...........191
Daily Goal...2,273...........171..............89...........198
*You've earned 613 extra calories from exercise today0 -
Last weeks update.
Thursday I did complete my leg day, cardio and calorie counted under.
End Week 8 Friday was simply 32 min cardio.
I was very busy those 2 days so I didn't have time to update my log.0 -
Monday Week 9
Starting weight: 218 lbs
Today's weight: 212 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 32 min = 346 calories (hrm)
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Preacher Curls
4x6-8 DB Curls
Triceps:
sets & reps
2x10 warm ups
4x6-8 Cable Tricep Push Down (Bar)
4x6-8 DB French Press
Forearms:
sets & reps
2x10 warm ups
5x6-8 BB Extension
Abs:
8x10 Machine Ab X
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,207...........155............94...........193
Daily Goal...2,208...........166............86...........1920 -
Tuesday Week 9
Starting weight: 218 lbs
Today's weight: 212 lbs
Workout "Cardio & Weight lifting (Back)":
Treadmill walking with inclines 32 min = 307 calories (hrm)
Note:
Back:
sets & reps
2x10 warm ups
5x6-8 Cable Lat Pull down(bar)
5x6-8 DB Upright Row
5x6-8 DB Shrugs
5x6-8 Seated Row (Close Grip - Neutral Spine)
5x6-8 DB Good Mornings
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,152...........201............86...........160
Daily Goal...2,160...........162............84...........188
*You've earned 500 extra calories from exercise today0 -
End Week 9 Update:
Had to take off last Weds-Sun from my exercise routines as I had some important personal business to tend to. I believe I kept my diet under as going into week 10 I have lost even more weight. So far I have dropped off the goal weight I wanted to and then some. I was hoping to do all this by the end of May but it seems it has come along just a bit sooner than I anticipated. woohoo!!0 -
Monday Week 10
Starting weight: 218 lbs
Today's weight: 207 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Treadmill walking with inclines 32 min = 330 calories (hrm)
Note: My max walking speed has increased up .3%
Biceps:
sets & reps
2x10 warm ups
4x6-8 DB Curls
4x6-8 BB Curls
Triceps:
sets & reps
2x10 warm ups
4x6-8 Cable Tricep Push Down (Bar)
4x6-8 DB French Press
Forearms:
sets & reps
2x10 warm ups
5x6-8 BB Extension
Abs:
5x10 Ab crunch chair
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,059...........183............90...........153
Daily Goal...2,211...........166............86...........193
*You've earned 551 extra calories from exercise today0 -
Tuesday Week 10
Starting weight: 218 lbs
Today's weight: 206 lbs
Workout "Cardio & Weight lifting (back)":
Treadmill walking with inclines 30 min = 257 calories (hrm)
Note:
Back:
sets & reps
2x10 warm ups
5x6-8 BB Upright Row
5x6-8 BB Shrugs
5x6-8 Cable Seated Row
5x6-8 Cable Lat Pull Down
5x6-8 Machine Seated Low Back
Note:
Diet:
I logged my diet and was under but in the middle of the night I had 2 small bowls of cereal. I had already completed my log yesterday before bed so its not accurate.... DOH LOL 0
