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crazedwombat's fat loss blog!!

crazedwombat2010-12-12 04:15:34 +0000 #1
I woke up the other day sitting at 274 lbs and about 24% body fat. I realized that since my fighting days are on hold due to life and my business getting off the ground, I can't be walking around at that kind of weight, especially since so much of it is fat.

I'll be posting my daily food log and my workouts. As well as struggles, struggles with getting the business off the ground, life etc... If you have issues with any of that then dont read. Otherwise, enjoy...

WEIGHT: Start Date 3/15/2010

Week 0: 274 lbs

Week 1: 265.5 lbs

Week 2: 266 lbs

Week 3: 264 lbs

Week 4: 264 lbs

DIET:

I'm on a hybrid bodybuilder cut/PSMF (protein sparing modified fast). Food consists of under 50g of fat, under 100g of carbs, and as much protein as I can shove into my mouth. Every 2.5 days I get a cheat meal. This is for a number of reasons:

1) Helps out mentally not go insane.

2) Reboosts the metabolism

3) All the nastiness you eat on a cheat meal goes straight to muscles or is expelled (for up to 12-24 hours if you're not a bodybuilder)

Here's my calculation for daily caloric intake:

Daily Intake - First 10 lbs

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

66 + 6.3*274 + 12.9*71 - 6.8*27

66 + 1726.20 + 915.9 - 183.60

2524.50 x Activity 20% (Its more; I pretend its not)

= 3029.40

Daily Cal Goal = 1500-2000

= 1000-1500 caloric deficit = 2 - 3 lbs a week on diet alone.

Daily Intake - Second 10 lbs

66 + 6.3*264 + 12.9*71 - 6.8*27

66 + 1663.2 + 915.9 - 183.6

= 2461.5 x 20%

= 2953.8

Daily Cal Goal = 1500-2000

Workout schedule

Sunday = Rest

Monday = Leg day/Core

Tuesday = 2000 yard swim

Weds = Chest/Shoulders/Tricep

Thursday = 2000 yard swim

Friday = Back/Bicep day/Core

Saturday = 1000 yards + hour swimming with family

I do cycles of Week A and Week B, the following is an example of what I do.

Week A -

Legs - Heavy Squats. Reps scale from 10 in warm up to 1 rep max

Chest/Shoulder - Heavy Standing barbell (BB) overhead press

Back/Bi - Heavy Deadlifts

Week B -

Legs - Light squats up to 70% of max, reps usually in the 10-15 range

Chest/Shoulder - Heavy bench

Back/Bi - Kettlebells

I do supplementary work on the surrounding muscles. I'll post most workouts or just highlights but I do work secondary muscles regularly.

A timeline on lifts and basic stats:

26 years old, 27 on the 28th, 6'1, 274 lbs

Starting Stats: Sept '08; 245lbs: 38%BF

Bench - 185lbs

Squat - 150lbs

Deadlift - 225lbs

Stats: Feb 2009; 260lbs: 18% BF

Bench - 325lbs

Squat - 325lbs

Deadlift - 405lbs

Current Stats: Feb 2010; 274lbs 24% BF

Bench - 255lbs

Squat - 325lbs

Deadlift - 325lbs

Overhead BB Press - 165lbs

Below is a list of restaurants that have been blacklisted by anyone who cares about what they eat. I'm learning the hard way what not to eat.

Restaurant BLACK LIST:

Red Robin

Chili's

Applebees


crazedwombat2010-12-12 04:17:46 +0000 #2
I started my cut on Monday. I've been mentally very very strong. Today was my first cheat meal and I didnt want it but since I had to, I went for it. Unfortunately, I went a bit overboard. Luckily I'm still under my daily maintenance so it wont put weight on me.

Monday 3/15/2010

Meal 1

4oz OJ

50 Cals

0g F

1g C

1g P

Egg (3)

213 Cal

15g F

0g C

18g P

Meal 2

Ultra Size (Protein Powder)

260 Cal

9g F

10g C

34g P

Meal 3

3 oz chicken breast

138 Cal

0g C

3g F

14g P

Meal 4

6 oz chicken

276 Cal

0g C

6g F

27g P

Meal 5

4 oz chicken

184 Cal

0g C

4g F

36g P

Peas

3 cups

280 Cal

48g C

0g F

20g P

Total for the day

1401 Cal

37g F

59g C

150g P
crazedwombat2010-12-12 04:31:55 +0000 #3
Meals for 3/16/2010

Meal 1

Muscle Provider

220 Cal

2g F

6g C

42g P

1500 yard swim (struggled with energy)

Meal 2

Egg (3) Hard boiled

213 Cal

15g F

0g C

18g P

Meal 3

4 oz chicken

184 Cal

0g C

4g F

36g P

Meal 4

Ultra Size

260 Cal

9g F

10g C

34g P

Meal 5

3 oz chicken breast

138 Cal

0g C

3g F

14g P

Broc/cheese

130 Cal

6g F

17g C

5g P

Shrimp 6oz

154 Cal

2g F

0g C

34g P

Meal 6

Muscle Provider

220 Cal

2g F

6g C

42g P

Daily Totals

1519 Cal

43g F

39g C

225g P

For those that are curious...I use a food scale for meat so I know the amount.
crazedwombat2010-12-12 04:47:09 +0000 #4
Meals and Workout for 3/17/2010

Meal 1

Egg (3)

213 Cal

15g F

0g C

18g P

Oatmeal 1 cup

300 Cal

6g F

54g C

10g P

4 oz Apple Juice

60 Cal

0g F

15g C

0g P

Meal 2

6 oz chicken

276 Cal

0g C

6g F

27g P

Meal 3

6 oz chicken

276 Cal

0g C

6g F

27g P

Cheat Meal 1 (Meal 4)

Red Robin

Burnin' Love Burger

980 Cal

66g F

52g C

44g P

Cheese Sticks (5)

732 Cal

42g F

56g C

33g P

Freckled Lemonade

126 Cal

0g F

32g C

1g P

Meal 5

Muscle Provider

220 Cal

2g F

6g C

42g P

Daily Totals

3184 Cal

143g F

215g C

182g P

Workout: Heavy Bench

Flat Bench BB:

Warm up 45lbs (bar) - 15-20 reps x 2 sets

135lbsx10x1

185x6x1

225x4x1

245x1x1

265x1x1 FAILED LIFT

255x1x1

Close grip bench

135x10x3 3rd set only made 8

Standing Overhead DB Skull Crusher

30x10x1

40x10x1

50x10x1

60x8x1

Arms and chest burnt out, new max on bench
Wahoo082010-12-12 05:05:23 +0000 #5
Just saw this thread. Good luck Wombat. I also like the idea of a public blog for this. It might motivate others, but at the very least, it should be a good motivational tool for yourself.

And one last thing, can you please promise me that this thread will not contain any pictures?
seansloan2010-12-12 04:59:22 +0000 #6
Im sold on the Kuttingweight.com suit.You back on the Nitor?Its great stuff

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