Swayze's Fitness Journal

[amazingswayze]

9.16.15

forgot to weigh myself today all good. had school from 8am to 6pm. wednesdays are the worst.

i've been tracking my diet on LoseIt! and have managed to maintain a calorie deficit. The values for the foods I eat are approximate but for the most part I'd say I'm counting calories accurately. My daily budget, if I want to lose 2 lbs a week is ~1500 cal. I can manage this. I can also subtract calories by excersising. This is good so far.

legs today

25 min cardio (treadclimber)

seated barbell twist 150 reps

leg press
5 sets of 50,40,30,20,10
5 sets 10,20,30,40,50

10 min cardio (treadmill 1.0 incline 7mph ~9 min mile)

seated barbell twist 150 reps

another day in the books. i should be losing weight as long as I eat right. I've been low on energy lately all day in school but that can definitely be attributed to low blood sugar. I am eating much less than I used to. I will either get used to a lower calorie diet or get used to fasting. One of the two. No problem, I'll keep pushing. Not too mention exercise really gets my endorphins going. No matter what, the gym makes me feel better. I love it.

 

[amazingswayze]

9.22.15

I haven't updated this journal in a week! All good though, because I've still been doing my thing.

I'll start off by saying it is week 12 of my 12 week transformation. I have seen results but I will honestly say I didn't start watching what I ate until week 8, or maybe even later. I believe I started at maybe even 180 lbs but to be safe, I'll say 175, and now, I weigh 167.

So yes, I'm losing weight, but I could have done better.

Now that I'm using loseit I am holding myself more accountable. I was being impatient and I wanted to lose 2lbs a week but I finally realized there is no need for that. Slow and steady wins the race. My goal is to lose 1 lb per week and over time, this will add up (or subtract)

So, I'll slim down to 10% body fat as guru suggested and it is ENTIRELY possible if I am consistent with my exercise and diet.

Only problem with loseit is that I approximate some of my portions but I will see; If I am losing 1 lb per week, or even more, no adjustments have to be made.

Anyways, chest and back today.

day 79 chest and back

25 min cardio

seated barbell twist 150 reps

DTP SUPERSET

dumbbell bench press
5 sets 50,40,30,20,10
5 sets 10,20,30,40,50

Bent over two-dumbbell row
5 sets 50,40,30,20,10
5 sets 10,20,30,40,50

25 min cardio

seated barbell twist 150 reps

Feeling good

All I need is patience. I will never allow myself to get fat again. Determined.

 

[amazingswayze]

Wow. Looking back at my old self, I can't help but think what a joke I was. I have fundamentally changed on numerous levels.

So when I started this journal, I was 5'7, 175 lbs, at the very least 20% bf.
At this point in time I'm 5'7, 155, and somewhere at or less than 15%

I am mega strong in comparison to who I was back then.
I don't even have one rep maxes from back then because I put very little emphasis on strength training. Let's just say that it was hard for me to bench 95 lbs back then. Squats and Deadlifts, what are those?

Positive changes:
Stronger
More mature, mentally and physically
More experience with diet/exercise
Lost my virginity
Stopped eating crap (Frozen meals, protein bars, pre-packaged wraps)
I started living on college campus starting September 2016 and I really feel that it has helped me grow as a man; plan my own schedule, socialize, less interference from parents, freedom of a meal plan, weekly sex

I totally understand the importance of diet and exercise now. Diet is way more important. Whole foods are king. Eat your vegetables. Learn to cook.

All of these silly mistakes I made back then, I was a slave to the scale, not knowing a damn thing about water weight, electrolytes, insulin, testosterone.

I could probably go on and on, but the best way for me to describe what has happened over the course of a year, is that I have simply expanded my knowledge base and gained experience.

Looking back, I feel like I was a total retard, and you guys helped teach me the basics.

Considering that today is January 2nd, I may start updating this journal once again as a way of keeping myself on track and also so that I never forget who I once was.

As of today, January 2nd, 2017; I will lay out my thoughts on health and fitness as it pertains to me, and my goals for the new year.

5'7, 155 lbs, 15% bf
Goal - 140 lbs, 10%bf, then slow bulk to 180
Bench - 165 x 1
Squat - 265 x 1
Deadlift - 315 x 1

Diet - For me to lose weight, I need to consume about 2000 calories (including exercise)
Ideal Macronutrient Ratios -
40% Fat, 30 % Protein, 30% Carbs
100g fat/day (900 cal), 150g protein/day (600 cal), 150 g carbs/day (600 cal) = 2100 cal

Breakfast - Bacon and 2 fried eggs w/ cheese every single morning, with coffee (no sugar), just milk/cream. Lunch will vary, I should be able to get lean protein, starch, and veggies, cup of milk. If all else fails, grilled chicken salad w/olive oil.
Dinner will also vary, but for the most part I will be eating lean meats and vegetables with a cup of milk.
Snacks - Might keep some greek yogurt in my minifridge, Whey post-workout, Casein before bed.

I tried to keep diet as simple as possible but the options are virtually limitless in a college dining hall. The one distinction I would like to make is that although there are many toxic choices available I'm always going to go with the sound/reasonable/healthy choice, which is why I feel that the details don't matter immensely.

Side note - I'm on break till february so I'm back home with my parents. I have slightly less freedom as far as meals go but at least I have a month to rest and recuperate.

The gains don't stop! I got a barbell with 300 lbs of plates for christmas, a bench (which I built myself, nuts and bolts, hand tightened), and a rack for the plates. I already had a dumbbell set that goes up to 45 lbs. Let's just say i'm going to be real busy this month pumping iron.

Exercise - 6 days a week
Push (Monday/Thursday), Pull (Tuesday/Friday), Legs (Wednesday/Saturday)

Push (Chest & Triceps)
Flat Bench
Incline Bench
Close-Grip Bench
Dumbell Flys
Skullcrushers
Dips

Pull (Back & Biceps)
One-Arm Dumbell Row
Barbell Row
Deadlift
Barbell Curl
Hammer Curls
Pull-ups

Legs (and Shoulders)
Barbell Squat
Barbell Lunges
Barbell Calf Raises
Overhead Press
Upright Row
Barbell Shrugs

Going to constantly be looking to up my one rep maxes for all movements. I'm working on building strength while at the same time cutting down to 140.

I absolutely cannot wait until it's bulking season.

 

[amazingswayze]

It's been a long time so I'll just keep this brief and reflect on all the progress I've made.

When I first started my journey two years ago, I was 17 years old, 5'6, 175/180lbs, 20%bf.
Today I am 19y.o., 152lbs, 5'7, <15% bf.

Back then my one rep maxes for Squat, Bench, Deadlift, and OHP were non-existent. I actually wasn't even doing compound lifts.

Today I've squatted 265, benched 175, Deadlifted 365, and OHP 120. My chest and shoulders need work but it is safe to say that I am an intermediate lifter at this point considering my frame/genetics.

My diet was garbage at first. I didn't understand calories, or macros for that matter. I subsisted on far too many carbohydrates, fats, and certainly not enough protein.

Today I am very meticulous with my diet, and conscious of every morsel that enters my body. I love my veggies, I only drink water, I don't snack anymore, and I have strong preference for slow carbs/low GI, lean protein, and healthy fats. Not to mention I live on a college campus and I ignore the treacherous choices bestowed upon me every single day.

I might start updating this again every now and then. Here is my most recent before/after pictures, from about a month ago.

http://bodyspace.bodybuilding.com/MRLPC/

I went from a chubby, shy, naive, inexperienced kid;
To an athletic, rational young man with promise and high-self esteem.