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Big Dawg
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911 Posts
Discussion Starter · #1 ·
So this is day one and it was suggested to me that I write everything down. I thought what a better place than MMAF, therefore I could possible get some feedback and suggestions as well.

Today my expecting intake should be around 1200 calories which I will do for the next week. Eggs whites and wheat toast, chicken and avocado, turkey breast salad. In between I am drinking protein shakes and snacking on assorted nuts.

For the first two weeks I am doing strickly cardio, 2X a day. YThis morning was a 20 minute work out of Crunches, body squats, push ups, plank hold, jumping jacks, a run around the block, modified side plank, Chair side squat and assited Lunges. Tonight should mix it up a bit as I am using a random exercise program.

Hopefully I'll keep this up.( The journaling part)
 

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Registered
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607 Posts
Writing my workouts down has definitely helped me out, I keep a log on a weightlifting forum as well for accountability sake. Good luck man, I hope I can maintain some shape when I am 40, keep kicking ass
 

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Big Dawg
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911 Posts
Discussion Starter · #3 ·
July 2-5,
It was extremely hard to maintain the calorie intake over the Holiday weekend at to it the UFC 116 festivities which always includes the "real" healthy choices of pizza, wings, etc. I averaged a total of 1900 per day, so I have taken to a cleanse for the week.
 

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LONGHAIRED COUNTRYBOY
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9,814 Posts
Good luck Ruckus and don't let a few extra calories get you down.That's more energy for your cardio.:thumbsup:

I was in godawful shape at 38 when I started my project 40 and can honestly say I was in the best shape of my life on my 40th bday. that was long ago . time to start project 50.

to you...:praise01:

me = :(
 

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Big Dawg
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911 Posts
Discussion Starter · #5 ·
July 6
More of the same, 30 inutes of cardio and body weight exercises. Crunches, body squats, push ups, plank hold, jumping jacks, a run around the block, modified side plank, Chair side squat and assited Lunges.
Calorie count around 1900, a healthy diet of chicken, nuts, eggs and rice.

Looking for a good protein drink.
 

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Curitiba Food and Liquor
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16,175 Posts
IDK how tall you are, but you could probably eat more calories than that.

There is a school of thought that maintains that below 1400 calories or so, the body perceives a state of starvation and metabolism slows.
 

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Big Dawg
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911 Posts
Discussion Starter · #7 ·
So Operation Turning Forty = EPIC FAIL!!!

Now its just up off of my ass and do this ish!!!! I was given a free pass at a new mma gym right up the street from me so that should help give me a little motivation.

Thank you for the advice swp, I am just about 6'4" and would like to get back down to walk arund weight of 220. That's 40 lbs, starting now!

Without much time to myself (work FT+, school, wife, baby daughter) I'm gonna committ to 20 minute cardio workouts everyday for the next two weeks.
 

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Big Dawg
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911 Posts
Discussion Starter · #8 ·
Can not seem to get into a consistent groove. My eating habits seem to be under control with a good diet with out many carbs at all. The trouble is I only work out an averaghe of once a week. I need some motivation.
 

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Big Dawg
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911 Posts
Discussion Starter · #9 ·
30 minute cardio non stop, using an app on my iphone. All body weight exercises, very intense and feeling good. Now to the gym for some cybex and than sauna.
 

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Dexter Morgan
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5,815 Posts
Check out Insanity. Its a high intenisty max interval training routine it lasts like 45 min a day and it comes with a nutirtion guide.
 

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Big Dawg
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911 Posts
Discussion Starter · #12 ·
Thanks for the tip, I did check out insanity. I've been using Bodyfate app which is both fun and challenging. So far this week my plan has been working out, card on Monday, Cybex on Tuesday, cardio again today. I'll do that alliterating Monday through Friday with a day of weights and yoga and a day of rest over the weekend.
 

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Big Dawg
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911 Posts
Discussion Starter · #13 ·
2 months in and things seem pretty good. I'm feeling better and have more energy. Tonights work out includes Forerm Plank until failure, 100 crunches, 135 lbs bench until failure, 20 minute treadmill run, 3 sets of 25 Lat pull down, 135 lbs deadlift until failure, calf raises until failure, 20min sauna>cold shower>20min steam>warm shower.
 

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Big Dawg
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911 Posts
Discussion Starter · #14 ·
April brought about an unexpected injury followed by a hectic work schedule. A couple of months go by and I am back to being lazy. The see saw battle that I had with the scale reached a max overload level, tipping out at 281. Now I'm 6'4" so I carry it well, its just not where I like to walk around at. On top of that we took a trip to OKI, NC and I had a chance to see pics of myself on the beach. Not Cool!!!

July 18 is the new beginning. New meal plan followed by a minimum of 3 days at the gym. The eating part seemed hard, yet I wa able to sustain and stay on track for the most part. The "cheat" or "free" meals were more than I wanted (I really like pizza) but zI was able to get to the gym for a heavy dose of cardio with max rep work outs 4 times. All in all a productive week. On July 25 I weighed in at 271, down 10 lbs.

Much of the same for the 2nd week. A routine has been set, now if I could just cut some of the extra meals. (I still like pizza) Weighed in at 266, -5 more lbs, on July 31.

Not as much gym for the 3rd week, but more attention t o the diet. Down to 261 in 3 weeks. The 4th week had more gym and more free meals as well. There has to be a happy balance. I am on my way to the gym here shortly so it will be interesting to see what I scale out at. One thing for certain is that I feel stronger.
 
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