Just thought I would start a log myself as my motivation is sort of waning so could do with something to give me some more accountability I think! I have had a couple of logs in the past which went the same way but I have been making progress thus far so keen to ensure I see it through.
Basically I bought Anthony's ebook 'Sculpting the Perfect Waistline' and have been working from there, with a couple of very slight amendments (just preferable exercises). The calories have been going 1600 for 2 weeks, then 1500, 1400 and back to the start. I have probably been doing it for about 8 weeks now and have had a few falls of the wagon so to speak but ultimately not too bad.
My biggest problem is working nights (4 x 10 hr shifts) and the boredom which comes along with it. I find myself often eating my designated food to early and then battling with myself to avoid the chocolate in the charity tray which I don't always tend to win! (At least the charity benefits eh!? Ok excuses, excuses).
Anyway my goals are to get close to 10% bodyfat and then to begin to put on some muscle. I have no desire to be huge and I am well aware it is unlikely to happen anyway but some muscle definition, some nice abs would do me very nicely. Hopefully I'm not asking too much!
I have some before/after pics so far so can highlight the progress. I have been a bit slack with the bodyfat measuring and lost my calipers but the Navy Method gives me about 17%. Maybe somebody could estimate that accuracy based on the pictures?
As a side point, pics should be taken first thing when you weight right?! Only I seem to look a lot fatter at night so might be misleading?! :os
One more thing - the workout. I do it 3 times a week, takes about 45-50 mins at high intensity. I based it 90% on the workout in the book and 10% exercises I like/read were crucial. Was thinking of adding deadlifts if anyone could advise?
Oh yeah, I work out at home with dumbbells and a bench. I hate gyms, would lose my motivation entirely if I had to get to one to workout. I just crank the music and get going, ensuring I push myself as much as I can!
Dumbbell Squat
Dumbbell Leg Curl
Dumbbell Bench Press
Reverse Crunch
Overhead Press (Lying down on bench one)
Prone Dumbbell Row
Dumbbell Shoulder Press
Twisting Ab Crunch
Dumbbell Bicep Curl
Back Extension
Triceps Extension
Ab Crunch
Stretching.
I do no cardio, except I play indoor soccer on Saturdays for 30 mins or so. I usually have a couple hundred extra calories on this day. This is because of this and also the fact I like to stay up during the day to do stuff, but it is my first shift at work so tend to be up a longggggggggg time.
Well guess thats about all for now! Fingers crossed people can tell the before and after pics!
PS: My weight was 184lbs right at the start, and 173lbs or so now.
Is there a way to edit the actual name of this thread?! I tried to change it just too "ArtMaster's Quest to Lean Up" but it only changed the top of the thread, and I must have been spaced out or something when typed the initial post as the spelling was pretty much atrocious!
Anyhow.........
Under 173 lbs now which is slightly surprising after a bad few days - started with a birthday at a BBQ joint and a full rack of texas beef and ended with an incredibly boring night at work and a (substantial) delve into the charity box. On the plus side I did feel really bad with myself afterwards and as such have managed to avoid it since. On that point, its 5am right now and I am more than a little tempted but am trying to resist. Will workout in a couple of hours and will feel better with myself after that im sure.
Just keep telling myself that if can keep off them now, I will be rewarded when I do reach my target and can begin to up the calorie intake to hopefully put on some more muscle!
Thats about it for now, onwards and upwards hopefully......
Nice going Arty, belly has already considerably reduced.
With regards to the workout and adding deadlifts; you could ask Ant about adding them to see what he thinks, if you like doing them, otherwise stick to the workout as planned in Anthonys e-book. Don't go changing the order or exercises apart from like for like; eg tricep pushdown instead of tricep mextension, chest press instead of bench press etc. When you say you added some vital exercises, what do you mean? as if Anthony didnt see it fit to have them in the routine then they are hadrly vital atm.
Good luck, you've done well so far.
I'd try and fid the calipers if I were you; much easier to measure and keep track of progress with them than without.
What is you're weight loss goal before you start to add some muscle?
You are probably right regarding the 'vital' exercises to be fair. I have pretty much followed the book word for word, but read that deadlifts and a couple of others were some of the best to do so toyed with adding them. I guess in a way there is no need to alter things too much as the aim at the moment is weight loss as opposed to trying to put on any significant muscle so can look at the workout in more depth at that point.
I am just going to aim for as close to 10% bodyfat as possible I think, I have no idea what that would leave me at in terms of actual weight in lbs. Hopefully that will give me a good base to begin putting on muscle.
Just one exercise question - I am a little concerned about 'dominant' sides. As in my right leg and right tricep seem bigger than my left? Im sure there are many reasons for this but I feel it may be partly down to squats and french presses in that maybe the right side is subconsciously doing more of the work? Maybe I should find a tricep exercise to work each individually? Unless its my imagination of course which is equally possible I suppose
I will definitely have a search for those calipers and get hold of a new pair if I have no luck on that front...........
most people have a difference between left and right, that's genetics. You could try switch the movement for something with dumbbells, work to failure on the weak side, and then match the rep number on the stronger side. Or if you think you using the right more, try work on your form.
