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User . . . It sounds so . . . icky. LOL! Oh well, there are a lot of negative connotations in everything that people who push thier limitations do.
Anyway . . .
I am Matt, AKA The Beave. I am a 28 year old fat geek in the Army. I am currently on my second deployment in Iraq, and it will be my last, at least as far as I am concerned. I am currently, according to the digital scale in the gym that I just went to, 244lbs. I am not too concerned about my weight. I am concerned, however, about the fact that I am a fat bastard. I have a slow metabolism and a large appetite. I am not weak, though, and some things I can do are decidedly above average. More on that later.
Why am I starting a log? Well, mostly accountability. That is really the biggest thing I lack, as I am a rationalizing nincompoop, and if left to my own devices, I only have a limited amount of self-discipline. One of the valuable lessons that the Army has taught me is that a team can succeed where an indivudual will most likely fail. And, I need a butt kicking and some good advice occasionally. One of the reasons why I was drawn to CL was the fact that in my research of CL's products, there are very vocal and maybe more importantly consistently involved proponents encouraging people to push thier limits, recover from failures, and attain thier goals. I tend to like people and environments like that.
Things I am good at:
-Research (Duh, I found CL products!)
-My job (Welder+, more later)
-Talking
Things I am NOT good at:
-Figuring out what to eat with the . . . limited menu available to me
-keeping abrest of the repidly expanding available knowledge (I can find what I need if I know what I am looking for, but if I have no idea what I am looking for, well, duh!)
-Sticking with a dietary plan/workout regimin AFTER deployment
What motivates The Beave? (Yes, I like talking about myself in the third person. It is fun. See signature for explaination.)
I ahve come to the concusion that weight training should be the core for my lifetime fitness plan. I am sick of being squishy. I want to fix all the nagging injuries that hamper my well-being. I want to be one of those freak old dudes hang-gliding and cliff diving around the world in his 90s. I want to beat my genetics that say I have to be fat, slow, and like it. I would actually like to not be one of the growing population of growing people (fat-wise). I want to prove to myself that yes, I can make a healthy lifestyle something I can stand long enough to make it a life-long set of goals. Etc.
Where I am:
I am 5'10", 244lbs. Bodyfat percentage: Ew.
I lift 3 days a week. I currently hate cardio due to various ankle injuries, the latest of which has left me wit a right ankle that does not like running. My toes go numb after ~15 minutes on the eliptical . . . Yech. I decided to just suck it up and start doing cardio at night after work. I currently work a steady schedule, but that is subject to change, as, well, I R in the Army, and if something has to be done, it has to be done. For this reason I lift in the morning, generally Monday, Wednesday and Friday, depending on if the 'tards in charge decide to close of the weights/b-ball court for a 'tarded ceremony (only a few of them are not retarded). I will also be adding as much cardio on Tuesday, Thursday and Saturday as my ankles/whatever can stand, and also more nights as I get better. Eventually, I want to start doing wind sprints and shuttle runs, as I improve fairly quickly with those, but again, need to be cautions because most of my ankle injuries have come from basketball. (My first broken ankle and reeeeeeeally severe ankle sprains were from b-ball. I don't play anymore . . . )
Diet . . . Well, it's not the best. Since I am deployed, I get served a bunch of stuff that is just too gross to really mention (the worst, I think, looks like the fake Mexican't food, specifically the enchiladas). My breakfast is about the only thing that is fairly consistent. I have over-boiled oatmeal flavored with brown sugar (Yeah, whatever, you don't have to deal with this slop every day), raisins (if available), and mixed nuts. I also try to get at least 3 fresh eggs, if they are available. If not, I go for over-cooked or over-squishy turkey links. The fruits are actually usually fairly decent, and the last shipment of foods they got in included some good watermelon, pineapple, and marital problems (cantelopes). There are also usually some grapes, apples, pears, bananas, oranges, and even fresh whole mangos on occasion. (Yes, I know some of those are reeeeeeeally sugary, but I don't eat too many and, well, I need the frickin' carbs to get through the day, at least that's what I think. We'll see. heh) Overall, I think my breakfast, since it almost always the same, is the best for me meal of the day. Lunch USUALLY, but not always, consists of a roast beast sammich made with roast beast, whole wheat bread, and a slice of swiss, grilled Panini (sp?) style, with a salad of lettuce, tomatos and cukes. Dinner . . . Well, dinner usually sucks. There are wraps, but I get tired of sammich-type things after twice a day for weeks. There are usually very plain and over-cooked chicken breasts on the "healthy bar" section. If I get those, well, I douse them in worchestershire or hot sauce. I have a reeeeeeeally hard time not getting rice with that. I love rice. I dated a lovely Cantonese woman for a while and she told me that I was more of a "rice bucket" than she was. I really miss all those Cantonese expressions . . . I digress. Again. I did mention I like to talk, right? Anyway . . .
Supplementation:
I am on my second week of CL products and ON 100% Gold Whey. In the mornings that I lift, I drink a mix of White Flood, Green Mag, and (one scoop of) Purple Wraath, with two Red Acid caps and two Vitamin C. Then I mix up another scoop of Purple Wraath for my intra-workout drink. Then, immediately after I get back to my tin box that I live in (not even 3 minutes from the gym), I mix up a shaker of Golden Finish. All in all, my total water intake up this this point (About 0700) is just under 3L. I go have my aforementioned breakfast after a quick shower and drink two more glasses of water. I get to work by 0900, work, while drinking green tea I brew in the (nasty) bottled water the Army produces. I finish a 1L bottle of green tea (unsweetened) before 1030, then I drink a protien shake (either 3 scoops of vanilla ice cream or chocolate mint) which is another most of a liter of water with that. I keep drinking another liter of tea until 1130 when I take my second dose of Red Acid, clean up, and get ready for lunch. I have been getting a take out box with my sammich and salad so I can go back to my tin box, eat, check my email, and maybe take a short rest. I won't say nap, as I never actually fall asleep, but it sure feels good to be off my feet. Before leaving for work, I throw another three scoops of protien in my shaker and head to work. I get there about 1300 (1 o'clock for the uninitiate), work until about 1530 (3:30) drinking another bottle of home-brew tea, then drink another shake and eat a peice of fruit (usually an apple, pear or banana). I finish with work about 1800 (6 o'clock), pick up or drop off my laundry (on foot), walk to the DFAC (Army for Dining Facility), get another to-go box with whatever is going to be din-din, then, and I hope this happens more often, I get changed, go to the gym, and do 15 minutes on the treadmill and 15 minutes on the elliptical cooling down for 3 minutes. Afterwords, I am usually dripping, especially since the temperature is starting to hit tripple digits regularly. Eventually, it will stay above 100, even at night. As long as I stay on top of my water intake, I pee clear all day. I have read that it is especially important to drink a LOT of water when going for a high protien diet as water is necesary to metabolize protien and you can actually dehydrate from that. Aside from the cardio mornings, my routine doesn't change except that Sunday I usually have off, so I get to sleep in. I still wake up to take my Green Mag, then go back to sleep. Sundays are my whatever day, meaning I'll eat whatever. I don't try to pig out, but I will usually get a bag of Tostitos and salsa and gnosh on them throughout the day watching movies or surfing the interwebs.
Here is where I am currently at with my lifting workouts:
Monday:
Squats 10(sets)x3(reps)@315 rest in between sets: 70s
Superset One:
Dips 4x6@BW
Bent Over Rows 4x6@150
60s rest between sets
Superset Two:
Seated Dumbell Tricep Extensions 4x6@35
Standing BB Curls 4x6@85
60s rest between sets
Hanging Leg Raises
Notes on this workout: My left shoulder doesn't like skull crushers, so I am subbing the extensions, which make me feel like a retard. I need to add weights to my dips. Bodyweight doesn't cut it anymore. Hanging Leg raises feel gooooood on the traps after everything else.
Wednesday:
DB Bench 10x3@80
60s rest between sets
Superset One:
Deadlift 4x6@315
Standing Military BB Press 4x6@130
60s rest between sets
Superset Two:
Standing Calf (MOO!) Raises 4x6@405
Upright Rows 4x6@105
60s rest between sets
Tricep Pressdowns 4x6@315
60s rest between sets
Notes: I have no spotter regularly available for me to to BB benching. I use and alternating grip for deadlifts. I am stll working on my form with these, so, I haven't upped the weight for a while. I can pick up a LOT more than that, but, well, I need to build my back up before I start doing heavier sets. I put my toes on a set of plates when I do calf raises. I am going to put more weight on Wednesday, but I don't think my traps are going to like that at all. I think I cheat the tricep pressdowns. Oh well.
Friday:
Lat Pulldowns 10x3@170
60s rest between sets
Superset One:
Decline DB Press 4x6@85
Standing Hammer curls 4x6@40
60s rest between sets
Superset Two:
Standing Calf Raises 4x6@405
Leg Curl 4x6@70
60s rest between sets
Weighted lunges 4x6@130 (two 65lb. DBs)
Notes: I HATE this workout. I really need a spotter to help me get into position on the decline bench. I am currently stuck at 85lbs. because I don't really dare flop into position with 90+ DBs on my chest. The standing calf raises are subbed in because the gym doesn't have a seated calf raise machine, and they don't have any 100lb. plates for the seated leg press, and the leg press machine only lets me put on . . . about 630lbs. That's not really enough for my calves as I had to do 4x20ish to feel anything. At least with me standing on the plates and doing the calf raises, I get to feel something! I think that the leg curls are light, but, well, they feel wierd and I really don't want to jack up my knees. I am taking it easy until I get used to them.
This morning (My monday workout), I had the most intense workout I've had in a loooooooong time. I blasted through the workout in about 55 minutes. I had to do the tricep extensions standing as all the benches were taken up by other . . . "lifters." (I'll be kind for now. I know I am not perfect, but, well, 20 reps with 10lbs isn't going to do much for anyone, especially week after month after month . . . )
I am amazed at how NOT sore I get. I think I lift pretty hard, and after a full days work, I am zapped. I should be waaaaaay more sore than I am. I really think that the CL stack is really kicking in after two weeks. I am looking forward to seeing if it gets even better. =)
Some questions, if anyone was brave enough to read through all this:
I need some healthy fats in my diet. What brands are recomended that I can order through BB.com (they have the fastest shipping to Iraq!)?
I need to streeeeeeeeetch. Does anyone have any links/books that outline a stretching program I can integrate into my workouts?
I need to work on my shoulders, not for aesthetics, but to make sure they don't get broken. can anyone recomend some excercises or an entirely seperate routine designed to promote shoulder strength and injury resistence?
And yeah, I like to talk/type. In case you didn't know. By now. Ok, I'm done for now.
Anyway . . .
I am Matt, AKA The Beave. I am a 28 year old fat geek in the Army. I am currently on my second deployment in Iraq, and it will be my last, at least as far as I am concerned. I am currently, according to the digital scale in the gym that I just went to, 244lbs. I am not too concerned about my weight. I am concerned, however, about the fact that I am a fat bastard. I have a slow metabolism and a large appetite. I am not weak, though, and some things I can do are decidedly above average. More on that later.
Why am I starting a log? Well, mostly accountability. That is really the biggest thing I lack, as I am a rationalizing nincompoop, and if left to my own devices, I only have a limited amount of self-discipline. One of the valuable lessons that the Army has taught me is that a team can succeed where an indivudual will most likely fail. And, I need a butt kicking and some good advice occasionally. One of the reasons why I was drawn to CL was the fact that in my research of CL's products, there are very vocal and maybe more importantly consistently involved proponents encouraging people to push thier limits, recover from failures, and attain thier goals. I tend to like people and environments like that.
Things I am good at:
-Research (Duh, I found CL products!)
-My job (Welder+, more later)
-Talking
Things I am NOT good at:
-Figuring out what to eat with the . . . limited menu available to me
-keeping abrest of the repidly expanding available knowledge (I can find what I need if I know what I am looking for, but if I have no idea what I am looking for, well, duh!)
-Sticking with a dietary plan/workout regimin AFTER deployment
What motivates The Beave? (Yes, I like talking about myself in the third person. It is fun. See signature for explaination.)
I ahve come to the concusion that weight training should be the core for my lifetime fitness plan. I am sick of being squishy. I want to fix all the nagging injuries that hamper my well-being. I want to be one of those freak old dudes hang-gliding and cliff diving around the world in his 90s. I want to beat my genetics that say I have to be fat, slow, and like it. I would actually like to not be one of the growing population of growing people (fat-wise). I want to prove to myself that yes, I can make a healthy lifestyle something I can stand long enough to make it a life-long set of goals. Etc.
Where I am:
I am 5'10", 244lbs. Bodyfat percentage: Ew.
I lift 3 days a week. I currently hate cardio due to various ankle injuries, the latest of which has left me wit a right ankle that does not like running. My toes go numb after ~15 minutes on the eliptical . . . Yech. I decided to just suck it up and start doing cardio at night after work. I currently work a steady schedule, but that is subject to change, as, well, I R in the Army, and if something has to be done, it has to be done. For this reason I lift in the morning, generally Monday, Wednesday and Friday, depending on if the 'tards in charge decide to close of the weights/b-ball court for a 'tarded ceremony (only a few of them are not retarded). I will also be adding as much cardio on Tuesday, Thursday and Saturday as my ankles/whatever can stand, and also more nights as I get better. Eventually, I want to start doing wind sprints and shuttle runs, as I improve fairly quickly with those, but again, need to be cautions because most of my ankle injuries have come from basketball. (My first broken ankle and reeeeeeeally severe ankle sprains were from b-ball. I don't play anymore . . . )
Diet . . . Well, it's not the best. Since I am deployed, I get served a bunch of stuff that is just too gross to really mention (the worst, I think, looks like the fake Mexican't food, specifically the enchiladas). My breakfast is about the only thing that is fairly consistent. I have over-boiled oatmeal flavored with brown sugar (Yeah, whatever, you don't have to deal with this slop every day), raisins (if available), and mixed nuts. I also try to get at least 3 fresh eggs, if they are available. If not, I go for over-cooked or over-squishy turkey links. The fruits are actually usually fairly decent, and the last shipment of foods they got in included some good watermelon, pineapple, and marital problems (cantelopes). There are also usually some grapes, apples, pears, bananas, oranges, and even fresh whole mangos on occasion. (Yes, I know some of those are reeeeeeeally sugary, but I don't eat too many and, well, I need the frickin' carbs to get through the day, at least that's what I think. We'll see. heh) Overall, I think my breakfast, since it almost always the same, is the best for me meal of the day. Lunch USUALLY, but not always, consists of a roast beast sammich made with roast beast, whole wheat bread, and a slice of swiss, grilled Panini (sp?) style, with a salad of lettuce, tomatos and cukes. Dinner . . . Well, dinner usually sucks. There are wraps, but I get tired of sammich-type things after twice a day for weeks. There are usually very plain and over-cooked chicken breasts on the "healthy bar" section. If I get those, well, I douse them in worchestershire or hot sauce. I have a reeeeeeeally hard time not getting rice with that. I love rice. I dated a lovely Cantonese woman for a while and she told me that I was more of a "rice bucket" than she was. I really miss all those Cantonese expressions . . . I digress. Again. I did mention I like to talk, right? Anyway . . .
Supplementation:
I am on my second week of CL products and ON 100% Gold Whey. In the mornings that I lift, I drink a mix of White Flood, Green Mag, and (one scoop of) Purple Wraath, with two Red Acid caps and two Vitamin C. Then I mix up another scoop of Purple Wraath for my intra-workout drink. Then, immediately after I get back to my tin box that I live in (not even 3 minutes from the gym), I mix up a shaker of Golden Finish. All in all, my total water intake up this this point (About 0700) is just under 3L. I go have my aforementioned breakfast after a quick shower and drink two more glasses of water. I get to work by 0900, work, while drinking green tea I brew in the (nasty) bottled water the Army produces. I finish a 1L bottle of green tea (unsweetened) before 1030, then I drink a protien shake (either 3 scoops of vanilla ice cream or chocolate mint) which is another most of a liter of water with that. I keep drinking another liter of tea until 1130 when I take my second dose of Red Acid, clean up, and get ready for lunch. I have been getting a take out box with my sammich and salad so I can go back to my tin box, eat, check my email, and maybe take a short rest. I won't say nap, as I never actually fall asleep, but it sure feels good to be off my feet. Before leaving for work, I throw another three scoops of protien in my shaker and head to work. I get there about 1300 (1 o'clock for the uninitiate), work until about 1530 (3:30) drinking another bottle of home-brew tea, then drink another shake and eat a peice of fruit (usually an apple, pear or banana). I finish with work about 1800 (6 o'clock), pick up or drop off my laundry (on foot), walk to the DFAC (Army for Dining Facility), get another to-go box with whatever is going to be din-din, then, and I hope this happens more often, I get changed, go to the gym, and do 15 minutes on the treadmill and 15 minutes on the elliptical cooling down for 3 minutes. Afterwords, I am usually dripping, especially since the temperature is starting to hit tripple digits regularly. Eventually, it will stay above 100, even at night. As long as I stay on top of my water intake, I pee clear all day. I have read that it is especially important to drink a LOT of water when going for a high protien diet as water is necesary to metabolize protien and you can actually dehydrate from that. Aside from the cardio mornings, my routine doesn't change except that Sunday I usually have off, so I get to sleep in. I still wake up to take my Green Mag, then go back to sleep. Sundays are my whatever day, meaning I'll eat whatever. I don't try to pig out, but I will usually get a bag of Tostitos and salsa and gnosh on them throughout the day watching movies or surfing the interwebs.
Here is where I am currently at with my lifting workouts:
Monday:
Squats 10(sets)x3(reps)@315 rest in between sets: 70s
Superset One:
Dips 4x6@BW
Bent Over Rows 4x6@150
60s rest between sets
Superset Two:
Seated Dumbell Tricep Extensions 4x6@35
Standing BB Curls 4x6@85
60s rest between sets
Hanging Leg Raises
Notes on this workout: My left shoulder doesn't like skull crushers, so I am subbing the extensions, which make me feel like a retard. I need to add weights to my dips. Bodyweight doesn't cut it anymore. Hanging Leg raises feel gooooood on the traps after everything else.
Wednesday:
DB Bench 10x3@80
60s rest between sets
Superset One:
Deadlift 4x6@315
Standing Military BB Press 4x6@130
60s rest between sets
Superset Two:
Standing Calf (MOO!) Raises 4x6@405
Upright Rows 4x6@105
60s rest between sets
Tricep Pressdowns 4x6@315
60s rest between sets
Notes: I have no spotter regularly available for me to to BB benching. I use and alternating grip for deadlifts. I am stll working on my form with these, so, I haven't upped the weight for a while. I can pick up a LOT more than that, but, well, I need to build my back up before I start doing heavier sets. I put my toes on a set of plates when I do calf raises. I am going to put more weight on Wednesday, but I don't think my traps are going to like that at all. I think I cheat the tricep pressdowns. Oh well.
Friday:
Lat Pulldowns 10x3@170
60s rest between sets
Superset One:
Decline DB Press 4x6@85
Standing Hammer curls 4x6@40
60s rest between sets
Superset Two:
Standing Calf Raises 4x6@405
Leg Curl 4x6@70
60s rest between sets
Weighted lunges 4x6@130 (two 65lb. DBs)
Notes: I HATE this workout. I really need a spotter to help me get into position on the decline bench. I am currently stuck at 85lbs. because I don't really dare flop into position with 90+ DBs on my chest. The standing calf raises are subbed in because the gym doesn't have a seated calf raise machine, and they don't have any 100lb. plates for the seated leg press, and the leg press machine only lets me put on . . . about 630lbs. That's not really enough for my calves as I had to do 4x20ish to feel anything. At least with me standing on the plates and doing the calf raises, I get to feel something! I think that the leg curls are light, but, well, they feel wierd and I really don't want to jack up my knees. I am taking it easy until I get used to them.
This morning (My monday workout), I had the most intense workout I've had in a loooooooong time. I blasted through the workout in about 55 minutes. I had to do the tricep extensions standing as all the benches were taken up by other . . . "lifters." (I'll be kind for now. I know I am not perfect, but, well, 20 reps with 10lbs isn't going to do much for anyone, especially week after month after month . . . )
I am amazed at how NOT sore I get. I think I lift pretty hard, and after a full days work, I am zapped. I should be waaaaaay more sore than I am. I really think that the CL stack is really kicking in after two weeks. I am looking forward to seeing if it gets even better. =)
Some questions, if anyone was brave enough to read through all this:
I need some healthy fats in my diet. What brands are recomended that I can order through BB.com (they have the fastest shipping to Iraq!)?
I need to streeeeeeeeetch. Does anyone have any links/books that outline a stretching program I can integrate into my workouts?
I need to work on my shoulders, not for aesthetics, but to make sure they don't get broken. can anyone recomend some excercises or an entirely seperate routine designed to promote shoulder strength and injury resistence?
And yeah, I like to talk/type. In case you didn't know. By now. Ok, I'm done for now.
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