My Workout Log.

[Brent]

I figured I'd write down my workout routines and keep them logged. I find it to be a form of motivation to keep up with my routine if I write it down. (I guess thats weird) but here it is so far. All my exercises are done on a bowflex that my friend has in his garage and we both follow a strict calorie intake diet. his is a little more than mine but I try to stay under 1200 calories a day.


Monday-
Chest
Bench Press - max weight 110lbs on each arm (not my max but the bowflex's)
4 sets of 10 reps
Butterflies - 80 to 100lbs on each arm
4 sets of 10 reps
Shoulders
Seated Shoulder Press - 80lbs on each arm
3 sets of 10 reps
Shoulder Shrugs - 110lbs on each arm
4 sets of 10 reps
Seated Rows (arms raised) - 90lbs on each arm
4 sets of 10 reps

Wensday-
Arms
Standing Bicep Curl - 90lbs on each arm
5 sets of 10 reps
Reverse Curl - 80lbs on each arm
4 sets of 10 reps
Seated Tricep Pulldowns (aka skullcrushers) - 90lbs on each arm
4 sets of 10 reps
Lying Tricep Pulldowns - 90lbs on each arm
4 sets of 10 reps
Back
Lying Lat Pulldowns - 110lbs on each arm
4 sets of 10 reps
Seated Rows (arms lowered) - 100lbs on each arm
4 sets of 10 reps

Friday-
Abdominal
Resisted Crunches - 60lbs on each arm
7 sets of 10 reps
(I can't remember the other exercise to save my life right now)
Legs
Seated Squat Thrusts - 110lbs on each arm
4 sets of 10 reps
Lying Hamstring Curls - 50lbs on each leg
4 sets of 8 reps
Lying Leg Raise - 80lbs on each leg
4 sets of 8 reps


After ever workout we drink a protein supplement mixed with milk. Also on friday's we walk for two miles after our workout. We've been doing it for a while now and I've lost twenty pounds on this exact same routine.

[The Big Banana]

Hi Brent, good luck with your continued weightloss. How tall are you, and what do you weigh? At my height, 1200 calories is bordering on starvation even when sedentary(which youre not), and this will slow down your metabolism. Perhaps you might want to look more at what you eat rather than specifically how much.

[Brent]

Currently I am 5'9 and I weigh 201lbs, The reason for the low calorie intake is because I've always had an extremely slow metabolism. One of the many reasons I posted in this thread is to learn about proper eating that way I can up my calorie intake.

And the 1200 calories is just food, that doesn't count what I have to drink during the days so it's probably closer to 1600 to 1900 calories a day. Sorry if that confused you.

[wern]

For 200 pounds 1200 calories is too little. Eventually you will stop losing weight because your body will go into starvation mode.

You need to find your body fat content (go to a gym to do this). Then use the following formula:

BMR (basal metabolic rate) = (Total Body Weight / 2.2 * (1 - fat % ) * 21.6 ) + 370)

So if your body fat is 21% and you weigh 201lbs, the formula is:

BMR (basal metabolic rate) = ( 201 / 2.2 * (1 - 0.21) * 21.6 ) + 370
BMR (basal metabolic rate) = 1937
That's the lowest amount you should consume. Now you multiply it by an activity factor. So considering you workout 3 days a week, use 1.4
Total calorie intake = BMR * activity level multiplier
Total calorie intake = 1937 * 1.4
Total calorie intake = 2712 calories

[Brent]

Wow thanks Wern. I really appreciate the info. Actually I'm a little above 21% body fat, but only by one or two percent. So does that mean I should stay below 2712 calories or does that mean I should roughly stay around that area?

I'm kind of new to the whole calorie intake thing so all this information is really helpful. I've always worked out but never really stuck with it. Mostly because I would plateau after losing 10 or 15 pounds. I guess this is probably why.

[wern]

Yes this is a major reason. The body is very adaptive. If it thinks you are starving it will keep the fat on, because the purpose of body fat is to protect you. (ie when we starve, the body uses the fat's stored energy, like using a battery). But it strongly reduces the metabolism in order to conserve energy so that the fat can last longer. At the same time you get intense cravings, get tired and generally feel like shit. Also - unfortunately, when we starve, the body also breaks down muscles and other things like bones and organs, for proteins. So starving will never work, unless you want to kill yourself.


Stay around the 2700 calorie mark for a month, then do the fat measurements again.

[G-Spot19]

You got to think too, you are burning calories when doing your workout. If you add cardio, you are burning more calories. The idea is to cut out most, but not all the fats. You will want to consume fats as the body still needs them, but not things like twinkies and sodas. You will also want to do cardio of some type. Maybe some yoga(dont laugh, its harder than it looks) Tae Bo, plyo, or even aerobics. The thing is if you starve yourself you are doing yourself more harm than good. You will experience mental fatigue, inability to concentrate ,irritability, headaches, confusion. Because your muscles won't get enough fuel to work on, you'll feel faint, unstable and weak. To lose weight you need to keep your energy up by keeping muscles strong and giving it fuel from calories and eat small frequent meals but make healthy choices. Eventually you will go into ketoacidosis and die because you will not have enough calories to sustain your body.

[G-Spot19]

Added to the diaries.:cool