• 36 years old/male
• 242 lbs
• 44" waist measurement at largest point (40"pants)
• Energy never been lower
• Self Esteem even lower than energy
• The start of something great
• Began using my gym membership without any plan.
• Couldn't do 5 minutes on stair climber, so decided to only do weight machines.
• Decided that I didn't need cardio, because I could just eat less instead.

• 229.0 lbs
• 43" waist measurement
• Energy level is definately up.
• The day I decided to get more serious and make a plan
• My strength has gone up considerably from 2 months ago. Lifting 30% or more weight than 1st trip to the gym.
• Decision to add cardio to my routine. I hung in there to last a whopping 20 minutes on the stairclimber on level 4. My first real cardio workout.
• Decision to start tracking my progress with weight, body fat %, and measurements of my waist, chest, right bicep, right thigh, and my neck.
• waist=43" chest=44" bicep=15.5" thigh=26" neck=17" Body fat=31.2% according to my scale
• Now hitting the gym with a purpose, trying to do upper body 2 days/week and lower body 1 or 2 days/week. Cardio only on 1 or 2 off days/week. The 20 minutes of stairs is getting easier, level 5

• 223.8 lbs
• Workouts are not organized enough, so a detailed plan is made on an excel worksheet. New workout week to consist of diligent weight training 4 days/week; with 2 upper body days and 2 leg days. Cardio added to weights days as well as Cardio only on 2 days. One day of rest.
• Strength is way up and I am now doing adequate weight training to cover all my muscle groups. Strict emphasis on form with as much weigth as I can.
• 4 Sets per excercise of 10 reps each. Each set adds weight until the last set is near my max.
• Proper nutrition has been added, including whey protein shakes (skim milk) to augment muscle growth. 25 grams shake in AM, and 50 grams shake after workout.
• All other liquids strictly WATER.
• Cut out sugars, eating out, and as much salt as possible.
• Calories now between 2000 and 2500.
• I have started a personal photo journal on my computer to see results.
• Measurements: waist=42" chest=44" bicep=15.5" thigh=25.5" neck=16.5" Body fat=30.9% according to my scale
• Noticable difference in muscle mass
• I am excited and motivated. I can see my goal.
• I have planned to lose 8 lbs/month by losing 10 lbs of fat and gaining 2 lbs muscle. Net 2 lb weight loss per week. The plan puts me at 180 by mid Feb 2010.

• Start of the weekly 'weigh-in'
• Decision to take measurements once a month.
• 221.4 lbs.
• 30.6% Body Fat
• Lean mass 153.7
• Fat mass 67.7
• Goal determined to be a body fat % of 10 or less. (32" pants)
• Motivation is that of THOR during workouts. Inspired by the Biggest Loser and the music in my MP3 player, I now feel the burn at the gym and love it!
• Cardio is now 1 full hour on cardio days, and 35 minutes on weight training days.
• Very happy with photos  compared to 20 lbs ago! Huge difference for me. However, in the mirror I dont see it.
• I am full throttle now. There is no messing this up, I have gone too far and put in too much time. I've got my plan and I can see the future! Hopefully to get back my youthful past.

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• 219.4 lbs.
• 29.6% body fat
• Workouts are now very regimented.
• Nutrition is nearly perfect.

• Bench press (alternating days from free weights to machines)
• Lat pull downs
• Tricep extensions
• Bicep curls (with bench bar)
• Bicep curls concentration with dumbells
• INcline bench (machine)
• crunches on weight machine
• Lower back extensions on weight machine
• Shoulder raises (machine)
• seated row (machine)
• Chest Flys (on machine)
• Cable Crossovers
• 45 Minutes of Cardio on Elliptical (Cardio tells me I burn 650 cals)

• Leg Extensions (machine) for upper thighs
• Hamstring extensions (machine)
• Calf raises
• crunches on weight machine
• Lower back extensions on weight machine
• Seated leg press
• Butt blaster (hamstring and buttock extensions) Machine
• 45 Minutes of Cardio on Elliptical (Cardio tells me I burn 650 cals)

• 30 minutes on stair climber level 7. (tells me I burned 380 calories)
• 45 minutes on elliptical high intensity (tells me I burned 650 calories)

• One whole wheat pita bread (100 cal)
• One hard boiled egg (100 cal)
• 2 Tbsp flavored hummus (50 cal)
• 1 packet of weight control Oatmeal Maple/brown sugar (150 cal)

• Protein shake: 10 oz. skim milk, 25 grams whey protein (260 calories)
• Banana (100 cal)

• Protein shake: 10 oz skim milk, 50 grams whey protein, 2 Tbsp natural peanut butter, 1 tablespoon natural honey. (550 cal)

• 2 chicken breasts grilled (OR) 2 Tilapia filets (250 cal)
• Small baked potatoe with small amount of Smart balance butter (250)
• Vegetable (either corn, green beans, peas, or zuchini/squash from wok with 1 Tbsp olive oil) (200 cal)

• Fudgesicle fat free (60 cal) (OR) plain home popped popcorn (200 cal) (OR) nothing

• 2010 cal (or)
• 2070 cal (or)
• 2210 cal

• Despite a great week at gym, my weight went up 0.4 of a lb.
• 219.8 lbs.
• 29.0% body fat (down by 0.6%)
• Measurements: waist=40" chest=42" bicep=15" thigh=25" neck=16.25"
• Little worried about 'hitting the wall' with my weight loss.
• Feel like a superhero, I am very proud of myself.
• I have never quit during cardio and not finished my time!

• Exact same weigh-in this week! UGH!
• I am researching 'hitting walls' 'plateaus' and asking for opinions on this site (not many responses...I'd love to hear from you!)
• Discouraged over a really tough week in the gym, no results.
• Photos even look the same.
• Good news, I fit comfortably in my 38" pants now, and even a few of my 36's.
• Determined to not give up, its time for DOUBLE-TIME! I'm going to work extra hard with weights and scrutinize every bite of food I take. No more heaping tablespoons of anything...I am measuring!
• I cannot be let down at next Thursdays weigh-in. I am now behind my plan of being at goal weight for mid-Feb 2010.
• I am enjoying reading the posts on this site, but wish there was a little more responses.
• This journey of success is completely consuming every part of my being.

• Awesome day of Cardio and Nutrition
• Stair Climber for 30 minutes seemed easy...time to ramp up the speed! (burned 357 calories)
• Elliptical Machine was INTENSE! I had the power of THOR today! Much higher intensity than usual, and I had energy to spare. When it felt tough, it gave me chills that I was accomplishing something great and that made me go faster! I even added time towards the end. 50 minutes total (burned 770 calories)
• Total calories burned at gym today = 1127
• I got my first compliment at the gym from someone (I didn't know) who noticed all the hard work I have been doing over the last couple months, telling me to keep it up, that I was doing great. That was GREAT to hear!
• Today was a perfect nutrition day also.
• If Tuesday and Wednesday are as good, Thursday morning's weigh in will be successful.

• Today was upper body day, and I had a spectacular workout. Even found a couple exercises to do that I hadn't done before. Nearly two hours of fairly heavy lifting.
• Followed up with 45 minutes on elliptical. Its funny, but elliptical for me always burns nearly the same amount of calories (within 5). Todays landed on 666. Lucky me.
• Had a friend come over for some billiards later on and had a few drinks. First drinks other than water in 5 months. A bit of a setback in my calories for the day, but I certainly didnt miss it at all. It will be at least another 5 months before my next one. (maybe New Years Eve).
• Kept nutrition pretty good as far as food goes. Same breakfast, protein shake before and after workout, one banana, then grilled chicken-small baked potatoe-and unsalted corn for dinner. Did have popcorn and a few chips for late snack also.
• This will have to be my high calorie day for the week to mix it up a bit. I think I had an extra 700 or so altogether, which puts my calorie intake to my 'maintain' total, hopefully my extra hard workout helps me out.
• I hope this day doesn't ruin my Thursday morning weigh-in, as I really want to hit 215 this Thursday.

• Lower body day at the gym.  Had a really good workout with legs. I used huge weight (for me). Full stack on leg press, 210 on leg raises, 180 on hamstring machine. additional 180 on seated calf machine (plus body weight). Usual weight on buttock leg extension machine.
• For cardio today I used the Stair climber instead of the elliptical machine, figuring the stairs would be considered more of a leg workout and really hit the calves good. 30 minutes on stairs at level 7 (380 calories)
• After having cheated a bit yesterday with my calories, breakfast was smaller than usual (and combined with lunch). One whole wheat pita, One hard boiled egg, tiny pat of smart balance butter, one grilled chicken breast.
• No protein shake before workout.
• Protein shake after workout. 50 grams whey, Tbsp honey.
• Dinner-grilled chicken breast, some red & green peppers, whole wheat pita.
• My weekly weigh-in is in the morning...hoping for 215! I have certainly put the work in this week, that is for sure.

Last edited on 15 October 2009 12:05 am by tourproven

Todays weigh-in I reached my goal of 215 lbs. Which was fantastic after the incredibly hard week I put in, both with nutrition and approx. 15 hours at the gym. 

The WALL is down, after 3 consecutive weeks of no results.

Evidently I have to keep up this extreme daily routine to have continued results. It was worth it.

I can definately see physical changes in my physique when I look in the mirror.

My weight loss mini-goal for next Thursday Oct 22nd is 213.0 lbs.

According to my plan I should be 195 by Christmas.

Last edited on 16 October 2009 06:02 am by tourproven

• 219.8 lbs.
• 30.6% body fat
• 152.5 lbs lean mass
• 67.3 lbs fat mass

• 215.4 lbs
• 26.7% body fat
• 157.9 lbs lean mass
• 57.5 lbs fat mass

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Last edited on 16 October 2009 04:51 pm by tourproven

• Upper body day, followed by leg day.
• Workouts felt a bit sluggish, however I did make it through. The hyper-excited usual extreme motivation was not quite there. Hopefully going through the motions was enough.
• My gym has really got me a bit angry. It seems the Air Conditioner is not working properly and nobody is doing anything to fix it. Despite being in the 50's outside, it is humid and muggy in the gym. It makes for a miserable workout. Hard to keep spirits up, especially on the Elliptical machine. Also, it seems they are changing out some of the equipment for far inferior equipment that I will not be using at all. There is nothing worse than machines that do not have good range of motion, it feels like you are hurting yourself rather than getting a good workout.
• I am half tempted to change gyms. Just worried about driving extra distance to get to the next closest one.
• Nutrition has been good for the two days. Quality of food and portion control. If I had to name a fault, it would be my dinner is too large-although I am not going over calorie budget.
• I need to start focussing on my 213.0 weigh-in for next Thursday the 22nd. I have to hit that number because the next weigh-in after that will be a tough one...November 1st mini goal is 209.4 lbs.  So thats 2.4 lbs this week, and then I have 10 full days to lose 3.6 lbs. I know I am eating right to achieve it, but my workouts need to be more focussed. The power of the mind is an incredible thing. I think that feeling positive in your mind about losing the weight and being successful is a huge part of actually achieving it.

• This is the day of rest.
• No gym
• I will be eating correctly, strict on calories.
• 2 mile dog walk for "Saint" my right hand companion.

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• Over 100 hours on the Elliptical Machine
• 16 hours of climbing stairs
• 130 hours of weight lifting
• 120 days of Eating ultra-healthy and strict calorie counting

Totally worth it. I am so excited! More than anything, I can't wait to go shop for some new clothes, bring on those 32's!

Going to put some new music on the MP3 player and listen to some different stuff. Going with some Motley Crue's greatest hits and some Weezer (blue album). Crue's my favorite. "Yeah-eh,...I'm on my wa-ay, just set me fre-ee, Thin-sweet-thin!"

Last edited on 19 October 2009 10:41 pm by tourproven

• The brand I decided on is called MYOFUSION by Gaspari nutrition. It is delicious and comes in Vanilla, Chocolate, and Strawberry.
• Each scoop has 25 grams of Protein unlike some other brands
• Each scoop has 157.5 calories
• I use 1 scoop about an hour before my workout made with skim milk and a banana.
• I use 2 scoops within 30 minutes after my workout made with skim milk and 1 Tbsp of honey (body needs some immediate acting sugar after a workout)
• 1 container is a full months worth, and costs in the range of $40 (USD) give or take.

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• Fantastic day at the gym!
• 2 solid hours of upper body weight lifting. I hit all the muscles good today by using a good amount of weight.
• 40 minutes on Elliptical machine (610 calories)
• Food has been great today also. I am looking forward to Thursdays weigh-in!
• Gotta hit that 213.0 mark!
• Hope I have enough energy left to clean my house and get some other work done....
• There is less than 4 months remaining before my anticipated goal weight of 180. When I was thin before, I was 160 and skinny. I'm going to be 180 and strong this go round. Beefcake!
• I'm so excited,...and I just can't hide it....

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Last edited on 21 October 2009 02:29 pm by tourproven

I was shooting for 213.0 which would have been 2.4 lbs for the week, and I was able to hit 213.4 which is exactly 2 lbs. I am happy. 2 lbs is all I am trying to lose a week, but I thought I could make up for some lost time also because I realize that it is only going to get tougher as I get thinner, to lose the weight. I think I am going to have to up my workout routine when I hit 200 to keep up the same rate of weight loss. Cardio is getting easier, so maybe I should be going for longer periods.

• 213.4 lbs
• 26.5% body fat (down from 26.7% last week)
• Lean body mass = 156.8 lbs
• Fat body mass = 56.6 lbs

• 40 minutes on Stairclimber on level 7 (495 calories).
• 33 minutes on Elliptical machine (475 calories)
• TOTAL CALORIES BURNED = 970
• Lots of housework to be done today which should also add to the total.

• Upper body day at the gym.
• Fantastic workout! 2 hours of weightlifting, using weight to push my limits.
• Finished with 45 minutes on the Elliptical Machine (780 calories)
• All-in-all, 2 hours and 45 minutes of intensity. BRAVO.

• Had  a day of rest with no gym.
• Also went out to dinner for a family members birthday. I ate way too much of the wrong stuff. A definate break in the food part of my diet.
• Must get back on track tomorrow....NO, not just back on track; I jumping onto the Express train to thinville. Tomorrow I go hardcore to make up for and to reach the tough goal of 210 lbs. by November 1st.

• Today is lower body day at gym (legs day) since I took my rest day yesterday.
• I'm going to walk out of there when I am done...completely spent and feel like a million bucks!

• Today was Cardio-Only day.
• 40 minutes on stairclimber at level 7 (495 calories)
• 45 minutes on elliptical machine (668 calories)
• 1163 Total calories burned at gym.

I feel like I've been letting myself down here in the last few days with eating too much at night-time. I need to be STRICT with myself after my 2nd shake, otherwise all this time in the gym is pointless.

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• I will have spent 3000 minutes on Cardio machines
• I will have spent 50 hours lifting Weights
• I will have walked 80 miles with my dog
• I will have eaten: 120 hard boiled eggs; 60 whole wheat pita breads; 120 Tbsp of Hummus; 60 bowls of oatmeal; 120 protein shakes consisting of 4500 grams of protein; 60 bananas; 60 grilled chicken breasts; 60 grilled Tilapia fillets; 10 cans of corn; 10 cans of green beans; 10 cans of peas; 15 squashes; 15 zuchinis; 30 bell peppers(red,green,yellow,orange); 15 bags broccoli/carrots florets; 60 Tbsp light Butter; 60 Tbsp of Olive Oil; 60 baked potatoes; 6 cans of mixed unsalted nuts; 16 large bowls of plain popcorn; and approximately 16 fat free fudgcicles.
• I WILL have lost 20 lbs!

• AUG 1st: Measurements: waist=43" chest=44" bicep=15.5" thigh=26" neck=17" weight=229.0 Body fat %=31.2
• SEPT. 1st: Measurements: waist=42" chest=44" bicep=15.5" thigh=25.5" neck=16.5" weight=223.8 Body fat %=30.9
• OCT 1st: Measurements: waist=40" chest=42" bicep=15" thigh=25" neck=16.25" weight=219.8 Body fat %=29.0
• NOV 1st: Measurements: waist=39.5" chest=42" bicep=15" thigh=24.25" neck=16" weight=213.8 Body fat %=26.5

Last edited on 1 November 2009 05:13 pm by tourproven

• 2 jumbo hard boiled eggs (180 calories)
• 1 whole wheat pita bread (100 calories)
• 2 Tbsp flavored Hummus (50 calories)
• 1 weight control oatmeal packet (160 calories)
• 3 oz. deli turkey (90 calories)

• 1 scoop whey protein (25 grams) (160 calories)
• 12 oz. skim milk (135 calories)
• 1 medium banana (110 calories)

• 2 scoops whey protein (50 grams) (320 calories)
• 1 fun size milky way (75 calories)
• 12 oz. skim milk (135 calories)

• handful of unsalted mixed nuts (170 calories)

• 1 large zucchini (50 calories)
• 1 large squash (50 calories)
• 1 Tbsp Extra Virgin Olive Oil (120 calories)
• 2 Tbsp Smart Balance Butter (100 calories)
• 1 medium baked potatoe (150 calories)
• 10 oz grilled chicken breast (250 calories)
• 6 Triscuits (120 calories)
• 2 oz deli turkey (60 calories)

• 2 jumbo hard boiled eggs (180 calories)
• 1 whole wheat pita bread (100 calories)
• 2 Tbsp flavored Hummus (50 calories)
• 1 weight control oatmeal packet (160 calories)
• 3 oz. deli turkey (90 calories)

• 1 scoop whey protein (25 grams) (160 calories)
• 12 oz. skim milk (135 calories)
• 1 medium banana (110 calories)

• 2 scoops whey protein (50 grams) (320 calories)
• 1 fun size milky way (75 calories)
• 12 oz. skim milk (135 calories)

• 2 large Green Bell Peppers (65 calories)
• 1 entire can Unsalted Green Beans (70 calories)
• 1 Tbsp Extra Virgin Olive Oil (120 calories)
• 1 Tbsp Smart Balance Butter (50 calories)
• 1 whole wheat pita bread (100 calories) 
• (2) 3.1 oz grilled Tilapia Filets (160 calories total)
• 10 shrimp (80 calories)
• small amount of shrimp sauce (80 calories)

Last edited on 4 November 2009 01:45 am by tourproven

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• 45 minutes on stairclimber level 7 (550 calories)
• 50 minutes on elliptical high intensity (735 calories)
• 1285 total calories burned

• 2 jumbo hard boiled eggs (180 calories)
• 1 whole wheat pita bread (100 calories)
• 2 Tbsp flavored Hummus (50 calories)
• 1 weight control oatmeal packet (160 calories)

• 1 scoop whey protein (25 grams) (160 calories)
• 12 oz. skim milk (135 calories)
• 1 medium banana (110 calories)

• 2 scoops whey protein (50 grams) (320 calories)
• 1 fun size milky way (75 calories)
• 12 oz. skim milk (135 calories)

• 3 oz. deli turkey (90 calories)
• 4 triscuits (80 calories)

• 1 large zucchini (50 calories)
• 1 large squash (50 calories)
• 1 Tbsp Extra Virgin Olive Oil (120 calories)
• 1 Tbsp Smart Balance Butter (50 calories)
• 1 medium baked potatoe (150 calories)
• 2 Grilled Tilapia Filets with olive oil (320 calories)
• 2 oz deli turkey (60 calories)

Last edited on 5 November 2009 01:47 am by tourproven

• Leg day at the gym. Hit them pretty hard with the weights. I'm up to the full stack on both the leg extension machines and leg press machines. I have also added in leg adductor and abductor machines into my routine.
• Due to time constraints, I only did 30 minutes on the stairclimber. However I upped my speed to level 8. 
• Overall a good workout.

• Decided to use today as a day of rest.
• I will be hitting the gym hard on Saturday and Sunday in preparation for the big Monday weigh-in.

• Fantastic workout today! (upper body day)
• I hit the weights hard for 2 hours
• used 225 lbs. for my last set of bench press (a new high for me)
• 1 hour on the elliptical machine (812 calories)
• Same nutrition as usual, going to keep my dinner portion down this evening, as well as tomorrow.

I am going to be very proud this Monday morning for my weigh-in, I can feel it!

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