Tzolking's log of exercise and dieting.

[Royal Ace]

About 6 weeks ago I went looking for a gym, there was only one and it was a gym/clinic. They had also a weight loss program, so I went there toured and asked about it. Well it was a really complete thing with clinical appointements, shrink appointment, nutricionism and personal training. So let me introduce to you.
I'm 16, been always kinda of overweight but it got worse now. Since I am 12 I've been trying all kinds of dieting but never wanted to go do the sacrifice of doing physical exercise.
6 weeks ago i weighted 155+kilos (we're not quite sure since the gym's balance only went till 155kg).

Well I'll resume it a bit, 6 weeks later i'm doing a 6 days a week training,
(always an 1 hour of cardio minimum).

I went down to 151kg.

My tension wich was high (140/74) is now back to normal (111/70).

I had no problem with other levels like colesterol and diabetes etc.
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About the diet, at first it was hard now it has been a lot easier to follow and even cut a bit (since sometimes i forget some meals).

I am taking some omega3 daily and magnesium/potassium aspartum daily too.

I really feel kinda stupid to have ever though i could loose weight w/o exercise, it just seems vital and i never miss a training.


My objective is to get around 80/90 kg, it will depend on how much muscle I develop along the way.

I will be posting pictures (since at the clinic we took some at the begining) once some time has passed and will update this thread weekly.

I am also open for suggestions comments, and will go more in detail if you need to.

 

[Quagmire911]

Good for you man, are you doing weight training yet? If not it is something you will want to look at down the line...good luck,

Quagmire

 

[Royal Ace]

im doing some musculations, for legs, arms and chest. ain't doing in a lot of quantity tho, but my arms already got bigger. but since tension was an issue before, my personal trainer didn't want me to do exercises with arms above my head, next week tho we're changing the train routines

 

[Quagmire911]

Well I don't know how good this trainer will be, most aren't that great. Will work for now but somewhere down the line if he doesn't have you on squats and deadlifts then you will know something is wrong. That is if strength and muscle mass is your goal. And remember quality over quantity always.

 

[Warboss Alex]

Congratulations for starting this log and taking the decision to improve yourself. There is much good information to be found on this website so lap it up and you will succeed.

I am always skeptical of gym trainers though.

Could you tell us what you eat in a typical day and what your workouts look like?

 

[Royal Ace]

No he's a really good guy and got the impression that he is really through (is that the way it's spelled?) with his work. He checked my muscles on the first check-up to see wich ones are too long and wich ones are too short (My front tigh is a bit short so we're working that on exercises).

But he told me he didn't want me to to a lot of weight exercises since i was in growth and it could atrophy it. Thing is some say it will some say it won't, don't really know what to trust, but for now it really isn't an issue since i'm focusing on the cardio

 

[Warboss Alex]

Yeah at 150kg bw your cardiovascular system and insulin sensitivity is what you need to work on.

Show us your diet

 

[Royal Ace]

Give me a second i'll need to translate it then. (It's in portuguese )

 

[Warboss Alex]

okay.

 

[Royal Ace]

Breakfast

200-300ml natural soy milk (only water and soy beans)
1 cup of fruit cut and mixed with it
4 big spoons of integral oatmeal
1 big spoon of flax seed

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Half of the morning

1 apple
8 raw almonds with skin


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Lunch

White meat preferably chest (chicken chest or turkey chest)
Or fish
grilled or cooked never fried
A lot of vegetables
4 spoonfull of beans or stuff like that


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3 Hours later

A pear or an apple.

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1 hour before the training

A fresh cheese (light)
10 almonds

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Dinner

Same as lunch but with soup and instead of beans integral rice or a cooked potato with skin.

 

[Royal Ace]

Ah and at breakfast i take a pill of omega 3

and at dinner i take a potassium magnesium thingy and another omega3.

Do take in mind that this program is a bit outdated, I'll have to speak with the nutricionist again since some meals feel now a bit too much and sometimes i skip them.

 

[Royal Ace]

About my workout

In musculation I do:

Chest press 2x20 - 60kg
Low Row 2x20 - 50kg
Leg curl 2x20 - 50kg
Hip abudctor (Sounds wierd not sure if thats is the name ) - 2x20 - 40kg
Leg extension 2x20 - 30kg (not sure)

then i do 4x20 sets of abdominals.

In the cardio - 55 to 75 minutes per train.

It rotates between Treadmill, bycicle and eliptical trainer.

I normally always pick the eliptical over the others since with the treadmill since i shouldn't run i have to walk really fast and it gets kinda disconforting and the bycicle just sucks since after 10 minutes I start feeling my foots getting tingly.

at the eliptical i can go a lot faster and it's not monotonous.

I always try to keep up between 130-141 cardio rate.

 

[Fuglydude]

Hey bro...congratulations on taking the step. Great job also on keeping the log. You'll definitely see progress, and I'm sure it'll be a great motivational tool for you.

I'm not gonna comment on your training because it seems to be working okay for you. Your diet looks ok too ... like WBA said at your weight you need to focus on increasing your body's insulin sensitivity. That basically translates to regulating your carbohydrate intake. Also, IMO your protein intake isnt' adequate. Remember the human body will selectively burn carbs for energy if u give it carbs and spare your fat...so carbs are tricky! For now I'd suggest adding more protein to your diet, and replacing things like soya milk in the morning with a protein shake. For your snack after lunch I'd also add a protein shake.

Just add more protein to your diet, and more omega 3's as well. Start taking 2-3 caps where you were taking one before. I'm assuming you're taking a good multivitamin/mineral supplement as well.

Good luck and congratulations!

 

[Royal Ace]

Hey bro...congratulations on taking the step. Great job also on keeping the log. You'll definitely see progress, and I'm sure it'll be a great motivational tool for you.

I'm not gonna comment on your training because it seems to be working okay for you. Your diet looks ok too ... like WBA said at your weight you need to focus on increasing your body's insulin sensitivity. That basically translates to regulating your carbohydrate intake. Also, IMO your protein intake isnt' adequate. Remember the human body will selectively burn carbs for energy if u give it carbs and spare your fat...so carbs are tricky! For now I'd suggest adding more protein to your diet, and replacing things like soya milk in the morning with a protein shake. For your snack after lunch I'd also add a protein shake.

Just add more protein to your diet, and more omega 3's as well. Start taking 2-3 caps where you were taking one before. I'm assuming you're taking a good multivitamin/mineral supplement as well.

Good luck and congratulations!

tks for the input

 

[Royal Ace]

Weekly update:

Last week i weighted 151kg.
Today my weight was to 149,6kg.

Can't describe to you how motivated I feel. Holy crap

The gym is kinda little but it makes it even better, all the people are great and everybody knows each other, it really is a time of the day i look forward to spend.

 

[Quagmire911]

Weekly update:

Last week i weighted 151kg.
Today my weight was to 149,6kg.

Can't describe to you how motivated I feel. Holy crap

The gym is kinda little but it makes it even better, all the people are great and everybody knows each other, it really is a time of the day i look forward to spend.

Well done, keep it up.

 

[Kidfabulous]

Great job man. I know what kind of hard work it takes, but stick to your guns and you'll get there!

 

[Royal Ace]

ok posting an update:

I'm still alive but christmas has been around so here's whats been happening

on the first week of christmas vacations I still trained and tried to stick as possible to the diet. on the second one tho i went back to my hometown and didn't really care about it.
when i came back the first thing i did at the gym was weigh myself:

150kg more 700g than when i went away. that was 4 days ago

today i've measure both body fat and weight and i'm at

149KG
36,2% Bodyfat (was at 41% last measurement)

that's all