TheDevilsBarber Posted October 30, 2013 Share Posted October 30, 2013 I have been overweight from birth. I was born a month late at 10lbs 10oz. I have never been successful in working out. I used to join the gym and quit after a month with no thought about cardio or nutrition. Something had to give so I stopped eating meat in 2011 and became vegan in October of 2012. I have lost 60 lbs from making healthy food choices alone since I graduated high school at 320lbs in 2009. Fast forward to now: I am 260lbs. I started interval jogging in August. I can jog without stopping for 30 minutes for the first time in my life. I joined planet fitness two weeks ago. After a lot of reading on this forum and scoobysworkshop.com I started a full body work out routine on monday. This is my fitness journal and I will continue to do this for as long as it takes to be where I want to be.My personal goals are to get rid of my man boobs, flatten my stomach and be strong. Here I am. Here is my workout routine suggested from Scoobys Workshop pushups 3 sets 8-15 repsdumbbell flys 3 sets 8-15 reps pullups 3 sets 8-15 reps dumbbell rows 3 sets 8-15 repscrunches 3 sets 8-15 reps barbell curls 3 sets 8-15 reps dumbbell french press 3 sets 8-15 repsside raise 3 sets 8-15 reps alternating dumbell press 3 sets 8-15 reps lunges 3 sets 8L & 8R 20 minutes cardio run or bike I've been reading other's nutrition plans and kinda winging it but staying around 35% protein/20% fat/45% carbs a dayI am totally open to suggestions. Thanks for reading and please keep up as I do this! Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted October 31, 2013 Author Share Posted October 31, 2013 20 minutes cardioSide raise 3x10 15lbsDumbbell curls 3x10 20lbsDumbbell flys 3x10 20lbsDumbbell rows 3x15 20lbsDumbbell French press 3x8 20lbsAlternating dumbbell press 3x8 15lbsLunges 3x8l 3x8r 15lbsPush ups 3x10Pull-ups assisted 130lbs 2x10Crunches 3x15 Will be doing this again on Friday. I'm doing 20 minutes of cardio a day. Link to comment Share on other sites More sharing options...
EdensDemise Posted October 31, 2013 Share Posted October 31, 2013 hey man nice black flag tattooand congratulations for your decision, what about posting your meals so people can maybe give you more tips?where did you take that schedule of exercises? it doesnt look so bad but i dont see the most important exercises especially for the legs. i am following a really good list of exercises that change everymonth from the reps to the kindsif you want to see it let me know i will copy it here. Link to comment Share on other sites More sharing options...
esqinchi Posted October 31, 2013 Share Posted October 31, 2013 All I can say dude, is fuck yeah on your decision to become vegan. Keep it up, and you will definitely see progress; but make sure to acknowledge your success so far! There are a lot of great resources on this forum, so if you get bored with your routine, check out what some of the others are doing. Variety definitely keeps things interesting. Best of luck! Link to comment Share on other sites More sharing options...
C.O. Posted November 2, 2013 Share Posted November 2, 2013 What are you typically doing for your 20 minute cardio sesh? Also I like how you have lunges in there. Ever do squats? I just took a exercises for snowboarding course and learned wall squats. Seems to be important to making the body strong to be able to do things weightless in the correct posture before adding weights. Try putting your toes against a wall, arms in the air and squat all the way down and back up, that shit is hard believe me, I fell on my ass. You can start a few inches from the wall without your arms up until you can get that down. Keep pushin' man! Link to comment Share on other sites More sharing options...
EdensDemise Posted November 2, 2013 Share Posted November 2, 2013 true.. squat is the best damn exercise, at least for me. by the way if you want to i post my schedule, tell me if you think you would be interested in follow it. i said it because it took 2 months before i started to make it, and in those 2 months i was making exercises that didnt change my body at all. 1st Month Monday-Friday Squat 3x12Leg curl 3x10Barbell bench press 3x12Barbell row 3x12Barbell incline bench 2x12Lat machine 2x12Barbell curl 2x15Pull down 2x15then abs WednesdayLunges 3x12Leg curl 3x12Dumbbell bench press 3x12Bent over 3x12Dumbbell shoulder 2x12Inverse Lat machine 2x12Dumbbell curls 2x15Pull down 2x15then abs 2nd Month (less reps more weight)Mon-FriSquat 3x10 Leg curl 3x8Barbell bench 3x10Barbell row 3x10Incline bench press 3x10Lat machine 3x10Barbell curl 2x12French press 2x12abs Wed.Deadlift 3x8Leg press 3x10Dumbbell bench press 3x10Bent over 3x10Dumbbell shoulder 3x12Inverse lat machine 3x12dumbbell curls 2x12Pulldown 2x12 3rd month (less reps mroe weight)Mon FriSquat 3x8Leg curl 3x8Barbell bench press 3x8Barbell row 3x8Incline bench press 3x8Latmachine 3x8Barbell curls 3x10French press 3x10abs WedDeadlift 3x6Leg press 3x8Dumbbell bench press 3x8Bent over 3x8Dumbbell shoulder 3x10Inverse Latmachine 3x10Dumbbell curls 3x10Skull Crusher (barbell on incline bench) 3x10abs 4th monthABA BAB ASquat 4x6Leg extension 3x10Barbell bench press 4x6Cable Crossover 3x10Barbell row 4x690 degrees lateral raise 3x10barbell curls 4x10abs BDeadlift 4x6Leg curl 3x10Barbell incline bench shoulder 4x6Lateral raise 3x10Lat machine 4x6Pullover 3x10French press 4x10Calf raise 3x15abs 5-6 monthABA BAB ASquat 4x6Leg press 3x10Barbell bench 4x 6Dumbbell flat bench flies 3x10Barbell row 4x6Pulley 3x10barbell curl 4x10abs BDeadlift 4x6Good morning 3x10Incline bench press 4x6Lateral raise 3x10Lat machine 4x6Pullover 3x10French press 4x10Calf raise 3x15 Let me know how do you feel about it Link to comment Share on other sites More sharing options...
GeorgeP Posted November 2, 2013 Share Posted November 2, 2013 You should post your meals man, I would like to help with the food, I will let others help you with the training part. Link to comment Share on other sites More sharing options...
mrbear666 Posted November 2, 2013 Share Posted November 2, 2013 good luck mate, ill defo follow along! you look real tall in your pics, how tall are you? Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 5, 2013 Author Share Posted November 5, 2013 Been a busy week and this is overwhelming to answer all at once but I'll try my best. I'm 6'2"-6'3" 256lbs as of this week. I got the exercise schedule from the custom workout tab on scoobysworkshop.com and my cardio is usually running outside(road or trail) or treadmill depending on weather and i bike a little bit too. i use the adidas micoach to track my run when i go outside. I will start incorporating squats in to my workouts. I'm definitely new to fitness and online forums so all suggestions are welcome, exercises, nutrition ect. Meals: I normally drink a smoothie in the morning. almond milk, ground flax seeds, oats, a banana, rice protein powder, an apple, an orange, sometimes i'll add kale, a little bit of peanut butter or chocolate powder. i change it up but always the first four ingredients. I'll snack on almonds and coffee or more fruit before lunch. for lunch today i had spaghetti squash, pasta sauce and mushrooms and a piece of bread. a cup of almond milk and protein powder after i ran. for dinner steamed kale, roasted sweet potatoes, a piece of bread and bean soup. i might have a small snack before bed. my routine from this week was feeling out how much weight i thought i could do with correct form. Oct 3020 minutes cardioSide raise 3x10 15lbsDumbbell curls 3x10 20lbsDumbbell flys 3x10 20lbsDumbbell rows 3x15 20lbsDumbbell French press 3x8 20lbsAlternating dumbbell press 3x8 15lbsLunges 3x8l 3x8r 15lbsPush ups 3x10Pull-ups assisted 130lbs 2x10Crunches 3x15 Nov 320 minute cardio- runningPushups 2x10Pull-ups 3x8 130lb assistDumbbell flys 3x10 20lbsLunges 3x8l 3x8rDumbbell curls 3x10 20lbsDumbbell rows 3x15 20lbsSide raises 3x10 15lbsDumbbell French press 3x8 20lbsAlternating dumbbell press 3x12 15lbsCrunches 3x15 Link to comment Share on other sites More sharing options...
EdensDemise Posted November 5, 2013 Share Posted November 5, 2013 man i think you should get low with the carbs, and more with proteins (legumes, tofu and other soja products, seitan etc.), try to put carbs(try to take the non processed and clean carbs like fruits, oatmeal, rice, potatos, and other kind of cereals)+proteins only in the morning and afternoon after that i would say only proteins with light stuff (like i dont know a good big salad with beans and tofu) and in the evening before to go to sleep a shake with some nuts, almonds (maybe 30 gr) and protein powder. Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 6, 2013 Author Share Posted November 6, 2013 Cool, you suggest seitan even though it's from wheat? I've been eating a lot of complex carbs and I've cut down on sugar/simple carbs, bread and, beer significantly. I've been eating high protein for sure. Any suggest meal plan posts? Link to comment Share on other sites More sharing options...
esqinchi Posted November 6, 2013 Share Posted November 6, 2013 Hey man... Honestly, I think you need more greens. Starchy carbs should be kept low, but if you are training a lot (and it looks like you are), you should be getting a fair amount of good carbs in for energy (i.e. oatmeal, fruits, vegetables - vegan stuff, ya know?). Have you ever seen the movie "Fat, Sick and Nearly Dead"? I'm not saying you are any of these, but I was in a similar situation to you about 18 months ago. I'm 5'7", weighed 248lbs, and had approx. 40% body fat. I watched the movie, followed the principles therein, and viola, I lost around 60 pounds within six months. I also did a lot of HIIT exercising, and then ventured into weight training. Back then I didn't track my macros, or focus on protein, or any of that shit. I drank a ton of fresh squeezed juice (watch the movie), and ate a shitload of salad. The weigh melted off, so fast that I bought three entire wardrobes within a single year. I'm not saying you should do this, but after about 18 months, I now weigh 161lbs, and approx 17% body fat. JUST SAYING. RE: Seitan - it is delicious, but it is also typically high in sodium, and you could develop a sensitivity. I ate a shitload of seitan, and tofu, for MONTHS. I saw no real progress. In fact, I saw no progress at all, and it was a royal pain in the ass to continue losing weight/fat. I also drank a ton of protein shakes. Pretty sure I was getting in about 164 grams of protein per day, and hitting the weights 4-5 times per week. I lifted as heavy as I could. Then I realized something (and my trainer helped me with this)... I looked around the gym, and I saw two (or maybe three, but the third category doesn't count) types of people: (1) big dudes who could lift a shitload of weight, but looked fat; and (2) smaller dudes who couldn't lift as much weight, but were ripped. I decided I wanted to be the latter, which requires me to monitor what I consume (keeping fats relatively low, and enough carbs to fuel my exercise), and incorporate both weights, and HIIT cardio (the best way to burn fat). As of today, I don't give a fuck how much protein I get in a day - I think that is a WAY overhyped ideal. Have you ever heard of someone with a protein deficiency? No, and that's what we tell non-vegans all the time when they ask us "BUT WHERE DO YOU GET YOUR PROTEIN!??!?!?!" So, that being said, if I were you (and I have been in your position), I would do the following: 1. Find out how many calories your body needs (aka your maintenance level, aka your basal metabolic rate - http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html)2. Find out how many calories you consume in a day (get yourself a cheap digital food scale, go here http://calorieking.com/)3. Eat at least 500 calories below, but no more than 1000 calories below, your maintenance level. (500 cals below and you will lose 1lb per week, 1000 calories below and you will lose 2lbs per week)4. Eat whole foods, nix the bread, eat more legumes (spanish pardina lentils), greens, and fruits/veggies (seasonal shit).5. Continue training as is.6. Weigh yourself weekly, NOT daily, and always on the same day, at the same time (preferably mornings, after you've whizzed and pooped).7. Every couple weeks or so, re-measure your maintenance calorie level.8. Give yourself a cheat meal - one meal, eat whatever you want, have some beers - otherwise you will go crazy and give up.9. Change up your training regularly - check out some of the other members' training logs - they are great!10. Enjoy your motherfucking life, watch the fat melt away, and save up money for a kick ass new outfit; I like suits. Don't think too much about this stuff. You are a ways away from worrying about cutting your salt by specific miligrams in order to make your inguinal muscle pop - and so am I - but we will get there one day brother. Link to comment Share on other sites More sharing options...
VeggieWarrior13 Posted November 6, 2013 Share Posted November 6, 2013 It is possible to get a protein deficiency...my children's other mom is an RN that works in a hospital. She has seen protein deficiency more than once. She did mention that geriatric patients are the most frequent. I by no means intend to indicate that a vegan diet will cause a deficiency, but for sure everyone needs some protein. http://www.med-health.net/Protein-Deficiency-Diseases.html I have been really keeping an eye on my protein because I am not getting enough and I can tell a difference... Link to comment Share on other sites More sharing options...
esqinchi Posted November 6, 2013 Share Posted November 6, 2013 It is possible to get a protein deficiency...my children's other mom is an RN that works in a hospital. She has seen protein deficiency more than once. She did mention that geriatric patients are the most frequent. I by no means intend to indicate that a vegan diet will cause a deficiency, but for sure everyone needs some protein. http://www.med-health.net/Protein-Deficiency-Diseases.html I have been really keeping an eye on my protein because I am not getting enough and I can tell a difference... Well, I hate to be proven incorrect, but I suppose I cannot argue with science. Thankfully no member of this forum will likely encounter such suffering. Everyone is different though, and I've had better success with less protein; and there are a few 80/10/10 people on here who would concur. Personally, when I was stuffing my face with tofu, seitan, and tempeh, I had major stomach issues (bloating, gas, constipation), even though the rest of my diet was unprocessed (and fiber rich). Try it both ways, see why works; one cannot ignore positive results. Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 6, 2013 Author Share Posted November 6, 2013 Today's training log is similar to last weeks but I switched up my order. I normally: workout before dinner and do cardio first and then lift but today I ate dinner and then lifted and did cardio. I don't like how I feel after doing it so I'm not going to do that anymore. I do HIIT cardio. My target rate is 158 I normally push 5bpm harder and run on more incline. A lot of the things that have been said I've read on scoobysworkshop.com. If you haven't checked it out I highly recommend it. It has a ton of great info and the dude is just fucking silly. I will not eat bread anymore I guess. I really like it though. Link to comment Share on other sites More sharing options...
AndiMorris Posted November 6, 2013 Share Posted November 6, 2013 Hey man... Honestly, I think you need more greens. Starchy carbs should be kept low, but if you are training a lot (and it looks like you are), you should be getting a fair amount of good carbs in for energy (i.e. oatmeal, fruits, vegetables - vegan stuff, ya know?). Have you ever seen the movie "Fat, Sick and Nearly Dead"? I'm not saying you are any of these, but I was in a similar situation to you about 18 months ago. I'm 5'7", weighed 248lbs, and had approx. 40% body fat. I watched the movie, followed the principles therein, and viola, I lost around 60 pounds within six months. I also did a lot of HIIT exercising, and then ventured into weight training. Back then I didn't track my macros, or focus on protein, or any of that shit. I drank a ton of fresh squeezed juice (watch the movie), and ate a shitload of salad. The weigh melted off, so fast that I bought three entire wardrobes within a single year. I'm not saying you should do this, but after about 18 months, I now weigh 161lbs, and approx 17% body fat. JUST SAYING. RE: Seitan - it is delicious, but it is also typically high in sodium, and you could develop a sensitivity. I ate a shitload of seitan, and tofu, for MONTHS. I saw no real progress. In fact, I saw no progress at all, and it was a royal pain in the ass to continue losing weight/fat. I also drank a ton of protein shakes. Pretty sure I was getting in about 164 grams of protein per day, and hitting the weights 4-5 times per week. I lifted as heavy as I could. Then I realized something (and my trainer helped me with this)... I looked around the gym, and I saw two (or maybe three, but the third category doesn't count) types of people: (1) big dudes who could lift a shitload of weight, but looked fat; and (2) smaller dudes who couldn't lift as much weight, but were ripped. I decided I wanted to be the latter, which requires me to monitor what I consume (keeping fats relatively low, and enough carbs to fuel my exercise), and incorporate both weights, and HIIT cardio (the best way to burn fat). As of today, I don't give a fuck how much protein I get in a day - I think that is a WAY overhyped ideal. Have you ever heard of someone with a protein deficiency? No, and that's what we tell non-vegans all the time when they ask us "BUT WHERE DO YOU GET YOUR PROTEIN!??!?!?!" So, that being said, if I were you (and I have been in your position), I would do the following: 1. Find out how many calories your body needs (aka your maintenance level, aka your basal metabolic rate - http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html)2. Find out how many calories you consume in a day (get yourself a cheap digital food scale, go here http://calorieking.com/)3. Eat at least 500 calories below, but no more than 1000 calories below, your maintenance level. (500 cals below and you will lose 1lb per week, 1000 calories below and you will lose 2lbs per week)4. Eat whole foods, nix the bread, eat more legumes (spanish pardina lentils), greens, and fruits/veggies (seasonal shit).5. Continue training as is.6. Weigh yourself weekly, NOT daily, and always on the same day, at the same time (preferably mornings, after you've whizzed and pooped).7. Every couple weeks or so, re-measure your maintenance calorie level.8. Give yourself a cheat meal - one meal, eat whatever you want, have some beers - otherwise you will go crazy and give up.9. Change up your training regularly - check out some of the other members' training logs - they are great!10. Enjoy your motherfucking life, watch the fat melt away, and save up money for a kick ass new outfit; I like suits. Don't think too much about this stuff. You are a ways away from worrying about cutting your salt by specific miligrams in order to make your inguinal muscle pop - and so am I - but we will get there one day brother. Post of the day Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 7, 2013 Author Share Posted November 7, 2013 It's my day off. I had a smoothie for breakfast: pineapple, banana, strawberries, mango and peanut butter. An apple for a snack.For lunch:Enchiladas poblanos from my favorite mexican spot 3 Amigos with zucchini, squash, lettuce, onions, tomatoes and avocado.Dinner was steamed mushrooms and green beans over rice with a salad. About to go grab a $4 pint at Good Bottle Co. and that's my cheat day for the week. See you tomorrow. PS so stoked that the bassist of ENT/FFAF posted on my log. I love the internet. Link to comment Share on other sites More sharing options...
esqinchi Posted November 7, 2013 Share Posted November 7, 2013 Post of the day Thanks man. Glad to see I'm not alone, even if I am crazy. It's my day off. I had a smoothie for breakfast: pineapple, banana, strawberries, mango and peanut butter. An apple for a snack.For lunch:Enchiladas poblanos from my favorite mexican spot 3 Amigos with zucchini, squash, lettuce, onions, tomatoes and avocado.Dinner was steamed mushrooms and green beans over rice with a salad. About to go grab a $4 pint at Good Bottle Co. and that's my cheat day for the week. See you tomorrow. PS so stoked that the bassist of ENT/FFAF posted on my log. I love the internet. What kind of beer did you have? I love Mexican food as a cheat meal. There's this little tacqueria nearby us that makes seitan burritos. Damn, just thinking about them makes me hungry. And chips. I fucking love tortilla chips. Link to comment Share on other sites More sharing options...
EdensDemise Posted November 7, 2013 Share Posted November 7, 2013 is burrito a cheat meal? i generally take it with rice,beans,avocado,chili sauce, and soymeat.mexican food is the best thing Link to comment Share on other sites More sharing options...
AndiMorris Posted November 7, 2013 Share Posted November 7, 2013 It's my day off. I had a smoothie for breakfast: pineapple, banana, strawberries, mango and peanut butter. An apple for a snack.About to go grab a $4 pint at Good Bottle Co. PS so stoked that the bassist of ENT/FFAF posted on my log. I love the internet.Good bottle Co sounds great. I'm really into my craft beer at the moment. On the second part.... Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 7, 2013 Author Share Posted November 7, 2013 I had NoDa brewing Coco Loco. It's from a local brewery. I sampled the Wicked Weed Dirty Weeds Black IPA which was brewed with the drummer of AC/DC and it ruled too. Just from Asheville to Charlotte there are easily 20 or 30 breweries. NC Craft beer is awesome. We have an Oskar Blues brewery here with a Sierra Nevada and New Belgium brewery on the way too. I'll be drinking every beer that Sierra Nevada has on tap when they open. Going to the gym today after work. I'll update later. Link to comment Share on other sites More sharing options...
TheDevilsBarber Posted November 8, 2013 Author Share Posted November 8, 2013 I pushed myself pretty hard today and I feel good about it. Run 25 min3x10 push-ups 3x8L 3x8R Lunges3x10 barbell curl 50lb1x10 bench press 90lbs3x10 side raise 20lbs3x15 dbell flys 20lbs 3x10 pull-ups 115lbs assist3x10 alt dbell press 20lbs3x10 French press 20lbs3x15 dbell rows 20lbs3x15 crunches 2x10 decline sit ups with punches2x30sec side planks each side. For breakfast I had kale, an apple, a banana, flax seeds, 2 tbs peanut butter in a smoothieAte banh mi for lunch and it was the only bread I ate all day. A pack of peanuts and iced coffee before I worked outfor dinner i'm eating spaghetti squash, mushrooms and sauce. I snacked on some almonds as soon as I got home too. Link to comment Share on other sites More sharing options...
EdensDemise Posted November 8, 2013 Share Posted November 8, 2013 where are the proteins man? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 8, 2013 Share Posted November 8, 2013 Great workout dude! Loads of volume and variety. Looks like a decent amount of protein in my opinion.. Link to comment Share on other sites More sharing options...
EdensDemise Posted November 8, 2013 Share Posted November 8, 2013 not for a big guy, i mean nuts, peanuts, peanut butter almonds, they all have big amounts of (good) fat but to get the proteins you can take with 100gr of smoked tofu, you need at least 150gr of nuts that means at least 60gr of fat. Link to comment Share on other sites More sharing options...
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