Reddit's Log

[Reddit]

hi everyone!

im new to this forum. i want to create a thread about my progress so that i have a sense of accountability, which i think will help push me whenever i feel lazy. also, i can always use tips from all the bros here!

actually, im not sure if this is allowed in this forum. if it isnt, please help me delete this.

im 34 this year. im 178cm and about 110kg, according to what i weighed this morning. that means im severely overweight. i havent had the chance to measure my bodyfat, but i will be sure to update once i do.

my initial aim is to get my weight down to below a hundred within the next six months. eventually, over the next 2 or 3 years, i hope to reach 80kg.

my current exercise routine is quite simple. every weekday i will cycle 15 min to a gym near my home, workout for an hour or so, cycle 20 min to a pool near my home, swim 12 laps, and then cycle back home. the whole trip takes me a little over 2 hours. very fun routine

i dont have a very rigid exercise programme in the gym.
monday - chest
tuesday - biceps and quads
wed - shoulders and abs
thursday - back
friday - triceps and hamstrings

unfortunately i have a badly prolapsed disk at lower my back, which i injured 3 times due mostly to my own stupidity. last time i hurt it i was hospitalised for 3 days and couldnt walk at all due to the intense pain. the doctor suggested that i undergo an operation, but im too humji

actually the main reason why i want to lose weight is that i just had a baby son, and i want to carry and play with him without my back hurting.

i actually squat and deadlift with an empty bar. damn sad man.

 

[XanderBuilt]

If I were you I'd get my back looked at first.

I'd address the reason why you can't squat and deadlift more than a bar.

What are you doing specifically in the gym?

You're doing a lot of cardio which with a calorie deficit will mean you'll lose weight but without knowing your gym program hard to say if you'd get stronger over time.

 

[Reddit]

i also have a pretty simple diet.

mondays, wednesdays and fridays are the same: chicken boobs, and a huge plate of veggies for lunch, and a ginormous jug of veggie and fruit juice at 6 pm for dinner.

tuesday and thursdays are nicer. instead of chicken boobs, i have a nice salmon steak pan fried to a golden goodness by happy call. rest is the same.

saturdays and sundays i eat whatever crap i like, but not too much.

i love a book written by furhman called eat to live. i tried to follow the diet for a couple of months but i couldnt stand it. so i came to a compromise with myself: eat an enormous amount of veggies, and in return i have meat every day. not what the good doctor recommend at all, but what the heck.

if you guys have any tips, please let me know! i will try to update my progress here as often as i can, as long as i can. hopefully every day.

 

[XanderBuilt]

Can't see the immediate value of fruit juice. You're also not eating a lot. Do you really have two meals a day?

 

[vurtomatic]

Sounds more like one solid meal and one liquid meal.

 

[Reddit]

If I were you I'd get my back looked at first.

I'd address the reason why you can't squat and deadlift more than a bar.

What are you doing specifically in the gym?

You're doing a lot of cardio which with a calorie deficit will mean you'll lose weight but without knowing your gym program hard to say if you'd get stronger over time.

thanks for your reply bro!

i went to see specialists a few times, but apparently slip disks cannot be cured. only way is to lessen the pain by operating and removing the stuff pressing against my nerves in my lower back. i hear that and my nuts immediately start to shiver. so im postponing it as long as i can, hopefully forever if i can lose weight and get my lower back strengthened.

i dont really record the weights i lift in gym. i try to list them down.

chest
incline bench - some warm up sets and then 110kg 6 reps
bench - some warm up sets and then 80kg 6 reps
pull over - i use the lat pull down machine for this. i cant remember the weight though. its not much.
dips - 8 reps X 8 sets

back
4 half fug pull ups X 4 sets
lat pull down machine - some warm up sets, and then 6 reps X the whole thing (but i dont remember the weight)
back machine thing - sort of looks like seated row. some warm ups and then 6 reps X 55 (kg?)
then squeeze a few more half fug pull ups and then im done. no bent over dumb bell rows since clubfit doesnt have heavy dumb bells.

biceps triceps - just the same old exercises

legs
leg extensions - very light since i heard they are bad for the knees
squats - empty bar. more of a workout for my lower back.
dead lifts - also empty bar.
hamstring curls - this one i can do heavier, since my back not so involved.
no calves

 

[Reddit]

Can't see the immediate value of fruit juice. You're also not eating a lot. Do you really have two meals a day?

fruit juice is mostly because i teach from 3 to 10 or 11pm, so i dont have time to eat. im a full time tutor. the juice tastes disgusting man. like algae blend.

i do eat 2 meals a day. in the morning i have no appetite, so i exercise, and then come home and eat my disgusting chicken breasts / awesome salmon, and the evening time is juice.

 

[Reddit]

Sounds more like one solid meal and one liquid meal.

yeah! thats the case... sad huh. but at least i feel healthy with all that veggie in me. even my poop is also greenish.

 

[XanderBuilt]

Get an experienced sports coach like Aldrin from Ziklag or Jon from Genesis to do an assessment on you. You want to be able to work around your injury while at the same time strengthen your lower back. I think this in the long run will actually save you money, time and injury.

I think you mean pounds not kgs for chest day but please corect me if I'm wrong.

 

[XanderBuilt]

fruit juice is mostly because i teach from 3 to 10 or 11pm, so i dont have time to eat. im a full time tutor. the juice tastes disgusting man. like algae blend.

i do eat 2 meals a day. in the morning i have no appetite, so i exercise, and then come home and eat my disgusting chicken breasts / awesome salmon, and the evening time is juice.

Whey Isolate

Eggs

Chicken - marinaded with tandoori for example to make it more appealing.

Basically you need more protein in your diet. More not drastically more.

You're missing out on good fats too. Fish oil, extra virgin coconut oil, macadamia oil, flax oil etc.

 

[XanderBuilt]

Look up intermittent fasting by Martin berkhan - it may actually suit you.

 

[carey]

Google Paleo diet bah

I don't understand why people like to torture themselves haha

I still think diet should be responsible for 80% of your weight loss and 20% from exercising

 

[cowculator]

How long have you kept up with this routine of yours? i.e. The exercise + commute + meals

If it has been 2 months or more. What are the observations and changes that you've seen?

 

[Reddit]

Get an experienced sports coach like Aldrin from Ziklag or Jon from Genesis to do an assessment on you. You want to be able to work around your injury while at the same time strengthen your lower back. I think this in the long run will actually save you money, time and injury.

I think you mean pounds not kgs for chest day but please corect me if I'm wrong.

do you know if they cost much? i will give them a call and talk to them for sure! do they come highly recommended?

chest is kg. i used to lift weights when i was younger and intermittently over the years, so i still have some left over muscles. thats also how i injured myself.

 

[Reddit]

Whey Isolate

Eggs

Chicken - marinaded with tandoori for example to make it more appealing.

Basically you need more protein in your diet. More not drastically more.

You're missing out on good fats too. Fish oil, extra virgin coconut oil, macadamia oil, flax oil etc.

oh i forgot im taking whey protein and creatine every week day. haha sorry i forgot to mention it. i fry the chicken using happy call too. actually not too bad. im going to try adding some curry powder, or tandoori like you said.

i will definitely look into the good fats. thanks man! once i add them to my diet i will update here!

 

[vurtomatic]

Look up intermittent fasting by Martin berkhan - it may actually suit you.

What he said. www.leangains.com

 

[Beastosterone]

thanks for your reply bro!

i went to see specialists a few times, but apparently slip disks cannot be cured. only way is to lessen the pain by operating and removing the stuff pressing against my nerves in my lower back. i hear that and my nuts immediately start to shiver. so im postponing it as long as i can, hopefully forever if i can lose weight and get my lower back strengthened.

i dont really record the weights i lift in gym. i try to list them down.

chest
incline bench - some warm up sets and then 110kg 6 reps
bench - some warm up sets and then 80kg 6 reps
pull over - i use the lat pull down machine for this. i cant remember the weight though. its not much.
dips - 8 reps X 8 sets

back
4 half fug pull ups X 4 sets
lat pull down machine - some warm up sets, and then 6 reps X the whole thing (but i dont remember the weight)
back machine thing - sort of looks like seated row. some warm ups and then 6 reps X 55 (kg?)
then squeeze a few more half fug pull ups and then im done. no bent over dumb bell rows since clubfit doesnt have heavy dumb bells.

biceps triceps - just the same old exercises

legs
leg extensions - very light since i heard they are bad for the knees
squats - empty bar. more of a workout for my lower back.
dead lifts - also empty bar.
hamstring curls - this one i can do heavier, since my back not so involved.
no calves

ur incline more power than ur flat

 

[Reddit]

Google Paleo diet bah

I don't understand why people like to torture themselves haha

I still think diet should be responsible for 80% of your weight loss and 20% from exercising

i tried that about a year back, and it was tasty! especially the shellfish and the nuts. my wife finds it troublesome to cook so many varieties for me. haha its time to bribe her. thanks for the tip bro i completely forgot about how i loved the shellfish and nuts.

 

[Reddit]

How long have you kept up with this routine of yours? i.e. The exercise + commute + meals

If it has been 2 months or more. What are the observations and changes that you've seen?

the cycling and gymming is about 6 months, and with swimming about 3 months. i think i need to swim more to lose more fat.

i definitely gain back most of my strength in my upper body. not as much as before when i was younger, but much better than when i started out 6 months ago. i lost a grand total of 5 kg. sian. from 115 to 110. but my wife says i look better. i believe her coz she molests me more often now

 

[Reddit]

What he said. Intermittent fasting diet for fat loss, muscle gain and health

thanks man! i will read it tonight before i sleep. i never heard of this before. i really appreciate this!