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  #1  
Old 08-20-2007, 07:51 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Rhineheart\'s Training Journal

Well this is it. I've spent 10 years of my life being obese (200+ in 9th grade), then lost most of that weight, and now its time to really put myself to the test and see what I can do.

-I'm 19, 5'9"
-181 lbs
-Maybe 12-14% BF
-I've been lifting weights for a few years and am semi-knowledgeable in the gym.

Its time to take it to the next level and begin transforming myself into the person I've dreamed of being.

This is preparation week.
I've begun counting my daily calories to find out the amount that my body needs to sustain its self.

I move back into the University of North Florida Friday and I begin my new diet and work out plan Monday.


The diet I will be undertaking is the 12 Week Diet here in the website. I will also be doing the 13 Week workout plan and probably some of the special deltoid/ab work out plans on here as well.

I need to start buying the necessary supplements this week. Including Omega 3's, creatine, and a few others. I still need to research and figure out all that I need.

My greatest inspiration is other stories on this site, so don't let me down!

I also play on the lacrosse team up here, that is a big part of my life. I will need to figure out how that will affect my diet as well.

I'll soon take a before picture and I hope that seeing it will be a great motivation for me everyday.

I can't wait for the "After" picture. [img]/forum/images/graemlins/smile.gif[/img]
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  #2  
Old 08-21-2007, 03:48 PM
Rhineheart Rhineheart is offline
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Default Re: Rhineheart\'s Training Journal

3rd day of calorie counting. Nothing exciting. About to do an abs/tri workout since I haven't had much of a chance to hit them in a while.

This week will be disorganized, I'm helping people at different colleges move-in.

So I might have to cut my calorie counting short and get the average tody (if I haven't gained or lost weight).

I might take my "before" picture today anyway.
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Old 08-21-2007, 05:05 PM
Rhineheart Rhineheart is offline
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Default Re: Rhineheart\'s Training Journal

Small abs/tri workout. I'm going to leave out weight until next week. Now that I think about it, I think that I'll have to spend a lot of time achieving proportionate weight with every muscle group.

For abs I tried out this Ford Model guy's routine.

Honestly, I kind of got my (!@#$%^&*) handed to me.

http://www.brightcove.com/title.jsp?...nnel=627275574

On the first sit-up exercise, I got as far as a crunch (Which I think is more effective anyway, but I still felt weak).

His second routine I thought was kind of whacked out and ineffective, I tried it multiple times, re-positioning myself but never really got any sort of burn from it.

On the bicycle and the leg-ups routines, I couldn't touch my elbows to my knees on either. I think that he's got really long appendages though, lol. I also realized that I am not flexible enough. Maybe I'll try out yoga or something. Maybe there will be some cuties to meet.



For Tris--

1hand Tricep extensions: Set 1, 12 reps. Set 2, 10 reps (Slowed the movement). Set 3: 12 reps.

Dips: Close grip, which made it much more difficult. 12 12 12.

Tricep Kickbacks: 12, 10, 3rd set I got some extra motivation and knocked out 12.
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  #4  
Old 08-23-2007, 03:07 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Re: Rhineheart\'s Training Journal

Gathering supplements for Monday.

Dextrose
Maltodextrin
Chromium
Flax Seed
Fish Oil
L-glutamine
Creatine (maybe) -- I'm nervous about the bloating.

I have protein. Casien and Whey.

Just re-read The Window of Opportunity. I hadn't really taken it too seriously until now. I think that the gain difference after knowing that article in and out with be huge.

I'm nervous about my schedule, I don't know how exactly I'll have to change up my diet if I work out in the evening as opposed to morning.

But I think I'll just have to go to bed earlier and wake up super early if anything.

Need to study HIIT cardio. I think that a sprint/jog interval on the lacrosse field will be good. Also still confused about sodium intake.
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Old 08-23-2007, 03:09 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Re: Rhineheart\'s Training Journal

PS.

My calculated daily caloric intake was around 2,400 (2,350 exactly, but 2400 is an easier number to work with). I need to weigh myself in a few minutes to make sure that was right.
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Old 08-24-2007, 09:50 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Re: Rhineheart\'s Training Journal

Time is ticking, soon I'll be started with the 13 week diet/work out plans.

Bought some supplements today. Nothing special

100% creatine
100% glutamine
Flax oil
Chromium
More Vitamin C

I've been lazy for a week or two as far as working out/cardio. I do some stuff around every other day. I want to give myself lots of motivation to start this up real hard and stay strong.

I've read that the results are slow at first and then they kick in, I just have to push myself up to that point and then I think I'll follow through with ease.

I gained a tiny amount of weight, I think it is an irrelevant amount. I doubt being 100 calories off my daily intake is going to be a big deal for the diet anyway.
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Old 08-26-2007, 09:58 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Re: Rhineheart\'s Training Journal

ASDGAFHdsgSDH.

Change of plans, I think I'll have to start the diet next week on Tuesday, after Labor Day. My parents want me to go up to our cabin for the weekend and there will be no way to hole up the diet for that.

Sigh.

Also, school might be hectic for the first week so this should be for the best.
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  #8  
Old 09-04-2007, 02:43 PM
Rhineheart Rhineheart is offline
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Default Re: Rhineheart\'s Training Journal

Day 1:

I just attempted to eat 500 calories worth of oatmeal/50g protein. I couldn't finish it, I am so full of oatmeal. I couldn't finish the first meal of my diet, lol. Ironic.

Working out at 5 today, I'm just going to skip to meal three, then eat PWO (meal 2) after WO.

I'll update my workout stats. They'll be low, I took about a 2-3 week break from heavy lifting -- stress/time related.

PS.

Meal 1: 1.5cups oatmeal, 44g protein ~450 calories.
Also took chromium and multi-vitamin.
1pt. water
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  #9  
Old 09-07-2007, 02:54 AM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Default Re: Rhineheart\'s Training Journal

Well, third day of the 13 week diet.

I HATE HATE HATE flax seed oil, its so disgusting. It overpowers anything I mix it with. Arg.

Its been hard eating as much as I'm supposed to, I think I'm only getting 5 meals a day. Really busy.

Meals compose of the following (not in every meal):

Whey protein
Boneless skinless chicken breast
oatmeal
salmon
tuna
sweet potatoes
water
other supplements
I had some super lean hamburger meat as well. That was good.
Spinach
Brocalli


What I want:

Chinese food
Pizza
Brownies
pb&j sandwich
pasta
calamari
cookies
cuban sandwich
pastries

Also had lacrosse tryouts yesterday, did alright in those, I think I scored one of the highest.
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  #10  
Old 09-07-2007, 10:16 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
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Join Date: Jun 2005
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Default Re: Rhineheart\'s Training Journal

Small update.

I still hate flax oil and I dread taking it today. I've learned that its better to take straight than mix it with a shake/meal and ruin the entire meal with that horrid taste.

I haven't been updating workouts really but I'll do legs from memory. I'm going moderately low weight so I can achieve the full reps (12, 10, 15) etc.

Feet low, Close Together Leg Presses (12, 10, 15)
Warm up -- 12@90lbs
12@180, then took off 90 for static holds (30seconds).
10@360, strip 90 and static hold (ow).
15@135, strip 45 and static hold.

Feet high, Shoulder width Leg Presses (12, 10, 15)
12@180, strip 90 and static hold.
10@235, strip 45 and static hold.
15@180, strip 90 and static hold.

Crap, I just realised that I missed a Leg Press work out. Ar. I don't feel too bad, I busted (!@#$%^&*) anyway.

Shoulder Width Squats, focusing on form. These were very easy, I kind of have a squat phobia so I never go above 225.
12@110
10@135
12@145

Now for Calves. The blessed part of my body (actually, my theory is that all fat people turned slim have big calves, like me...also like one of the oriental guys on the pic forums)

Standing Leg Press
20@200, strip 40 and hold (30 seconds), then 10 quick reps.
15@300, strip 60 and hold, 10 quick reps.
12@400, strip 80 and hold (20 seconds), 8 reps.

Reverse Calf Raises (no weight). I've never really worked the tibia so I got a craazy blood pump and it wasn't too comfortable, lol.

30, 25, 20.

---------------------
Just drank half my protein shake, banana (a bad brand), tsp creatine and tsp glutamine, around 44g protein. I'll have another meal in about an hour. Chicken breast and EFA's (EW.)
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