Great job!!!! I always had trouble with that lift. It has a lot to do with speed and technique. I had neither. Keep up the good work.

Week 5
Out of country will weigh in next week

Come on everyone, either post your progress or a reason you aren't posting.:rules: There's no reason to give up!:yipi:

I know I havent posted yet, but I havent really had a whole lot of time to do anything. I know this is a pathetic excuse, but school was crazy last term with homework so I never really had time to devote to a workout. But with this new trimester, I will be able to start. I have access to our schools weightroom during third hour, so I will be able to lift during the day and run when I get home.

How does this sound for a lifting plan?

Alternate every day (Mon-Fri)

Day A: bench press, hang cleans, tricep curls, bicep curls
Day B: squats, dead lift, abs

Every day: Run on treadmill for 30 mins @home
Saturdays: run for 30 mins on treadmill, abs, push ups
Sundays: rest

I think this, eating less, and drinking more water will help me lose some weight.

What do you guys think?

-Brad

That sounds like a good plan. Whatever you do make sure to stick with it. I'm glad you're joning in. I would recommend running outside if you can vs a tredmill. It will accomplish the same purpole however. Good luck and glad to see you hop in!

Thanks for the encouragement! The weather here is still kind of iffy, so I think I will stick with the treadmill for the next couple of weeks and then start running outside.

I know that I also need to eat healthier. Is cutting out the junk food and drinking more water enough, or do I need to do more?

-Brad Eveland

What I did for eating is that I started eating more fruits and vegetables and tried to cut off junk food. I'll post some tables from the first pages that can give you some more info. I've always drank lots of water, so I can't change that. Getting lots of sleep helps general help, as does drinking lots of water. I haven't had a hint of a cold for over a year now.

well i lost another 1lb this week, im down to 214 now...... Im getting closer....lbs by lbs..

Try a routine like this:
Monday : Chest and Triceps
Tuesday: Shoulders and Biceps
Wednesday: Legs and Cleans
Thursday: Triceps, Biceps, and Light bench
Friday: Back and deadlifts
Staurday and Sunday: off

I've used this with every body that I've trained and it gives you plenty of time for recovery. Quick results if you go at it hard. Pick three exercises per body part. Sets should be 3 to 4 with reps between 8 and 10. On the big lifts such as bench, squat, deadlifts, and cleans do 4 sets of 5 reps.
Me and my father have owned Tad's Gym in Lancaster, SC for 20+ years now. Job and family make it hard for me to get there now.

Thanks AP. I just noticed your user name, do you work for the College Board that administers the AP exams?

-Brad

I'm the Assistant Principal/ Math Teacher at a small high school in South Carolina.

Week 6 ( little late) :

last weighing (Week4) i was 244 now i weighed in at 236 a loss of 8 lb!!
got some cardio in this past 2 weeks
my aim is 185 lb so i need 50lb more
KEEP IT UP GUYS, it sure feels good when u progress
untill next week

Yousef

Alright. I'm 6'3" and 187lbs 14%bf, I want to hit 200lbs@10% before the end of the year, I don't think it will happen, but I'm not easily disappointed, so the "aim for the top of the tree and hit the branches, or aim for the sky and hit the top of the tree" philosophy works for me :)

Currently bench 130lbs, squat 160lbs, and can do 10 wide grip overhand chin ups.

Lets hope I'm doing better a few months down the track :)

I train each muscle group at least twice a week, and follow www.exrx.net like a bible. I know, there are a million different philosophies when it comes to this stuff, but hey it's working well for me now and I'm gaining. I was 165lbs about 5 months ago.

edit: heh just read my post. Never thought I'd see myself posting in these archaic units ;) stupid gym with its american equipment haha.

I weighed myself at 137 today. :surprised: I've gained 12 pounds in uner 6 months.:yipi:

Everyone has to keep in this! I want to see if everyone can weigh in on friday! I know you guys have no reason not to, so lets keep the commitment we made and finish what we started!!:yipi::yes::yipi::wink::yes::yipi::whip:: wink::whip:

its very possible to gain 10-15 lbs of lean muscle a year by just working out, eating right, drinking protien powder and taking vitamins....Sammus you can do it if you are dedicated

Holy crap tonight sitting through church I felt like I was going to die because I couldn't stand up and streach. I finally got up at the end and my back cracked like no other. I ate a bunch of peanuts this evening before church and I contribute the tightness to them. They got all the good stuff. Fat, fiber, protein... I'm going to take some to school tomorrow.

I don't and don't want to take any artificial supplements for the time being. I'd rather eat fruits, nuts, and meats.

I am generally alternating between upper/lower body. Tomorrow I'm giving the power clean a try. I can't wait.

well, I weighed today, no drop in weight, still at 214...which is good for now, hope to lose some net week

Week 7
Last weighing 236, i weighed in on friday at 229
Happy guy thats another 7 lb
another 44lb to go :)

where r u guys ??

I'm still here. I'm hanging around 135...

Everyone should get back in here!

stayed the same , which was at 214 #lbs...no real change

Week 8:

weighed in at 226.5 this week was 229
not too much but its down!!
c u guys

Last week 135, this week 135. no change.

Week 9 :

Same weight not gained or lost
hope for more progress next week

I'm visiting family in Kansas. No way to weigh in. I don't dee too much progress though... There might be though! I'll weigh myself when I get back.

I weighted 140. I ate an 11oz (or 14oz) steak tonight. The biggest "outback special". holy crap I ate a lot and I'm full. I had 3 steaks this weekend!!

In other news, I might get the topper taken off the truck! I drive it but its technically my dads... I've wanted to take it off ever since I started driving it. I can't wait...

Week 10:
Last weighing 222 was 226.5
thats 4.5 lb off!!
untill next time

I lost 5 lbs between last tuesday & this tuesday, went from 215 to 210...... i have another 10, maybe 15 more to go, I would like to be 195-200... at the least....

Keep up the work guys! Keep on doing what you're doing until you can do it longer and faster! Just don't slack off!

I weighed 136 this morning. I think it may be due to a little less hydration due to a baseball game last night where I didn't drink much water and not eating anything yet this morning. Hopefully I'll make it back up to 140 soon....

Week 11

same weight :)

Week 13 (i think)
lost some weight i was 222 now i`m 219.5
its better than nothing
until next time

Yeah!

I weighed 140 this morning, and I'll get some more weight eating and drinking!!:yipi:

Week ??

last weighing 219.5LB
New Weight 216LB

still going down, keep doing what ur doing guys.

until next time :)

Keep it up! I found 1 pound a week is a great amount to lose. I also learned that eating small meals throughout the week is best for loosing weight. It boosts your metablolism.

Check out this guy's youtube channel. He has tons of videos about gaining muscle, losing weight, and generally being healthy.

http://www.youtube.com/user/scooby1961?blend=1&ob=4

And here's a video about the metabolism thing.

http://www.youtube.com/watch?v=NZ2au...e=channel_page

thanks man !!

Hello everyone,
I know this thread has been going for quite some time but this is the first time I have read it. I am currently finishing my junior year in college. My Major is Exercise and Sports Science, my goal is to attend graduate school and get my Phd in chiropratic. Anayway, I have lots of knowledge and expirence to share when it comes to exercise, nutrition and related fields, so I thought I would offer up my services to you all. If anyone has any questions about nutrition, exercise, or anything related please feel free to ask me I would be more than happy to see what I can do to help you.

Awesome! Since you are highly trained in giving this type of advice, and we here at rc-m are great in encouragement, if you want/need to join the thread go ahead!

While you're here I'd personally like to discuss metabolism and eating small meals throughout the day, and it's effect on weight loss. Can I hear your stand on this? I saw somewhere that sumo wrestlers gain weight by eating 2 meals a day (much like lots of americans...:oh:)

Ok, no problem. Yes it is true and proven that consuming more smaller meals throughout the day increases you bodies metabolic rate. Which essentially means that you body is going to burn calories at a higher rate. Your metabolic rate is dependent upon many factors such as sex, age, the amount of muscle tissue on your body, weight, activity level, ect... Basically the human body was designed with survival in mind. So back in human history when we din't know when we would get our next meal so the bodies job was to store energy (aka fat). Whenever you eat a big meal, skip a meal, or wait longer than 3 hours before eating a meal your body's metabolism slows down and doesn’t burn as many calories because essentally it is going into survival mode. Eating more meals throught the day is a common practice among elite level athletes such as bodybuilders, swimmers (michael Phelps), NFL, you name it. Although an athlete has a higher calorie demand and eats a lrge amount of calories. I think a good analogy is pedaling a bike. To keep your bike going you pedal with low force continually (eating many small meals), not a couple really hard fast pedals to keep it going (eating few large meals).

It is then important to consider the size of the meals. Since you are eating more meals the size must be adjusted to keep calories constant. Some interesting facts for you are that one pound of fat is equal to 3500 claories. That means that to lose one pound of body fat an individual must create a calorie deficit of 3500 calories to lose one pound of fat. Also to gain one pound of lean body mass (muscle) requires you to eat an additional 500 calories above you BMR (Roughly calculate yours here http://www.bmi-calculator.net/bmr-calculator/) To create muscle you must obviously weight train in addition to eating the extra calories.

Increasing mucle mass is also a great way to increase your metabolism, and everyone male, female, old, young can see benifits from incresing muscle mass.

I hope that helped sorry I got a little off topic. Bottom line, Metabolism is a very complex process that is affected by basically everything you do.

If you would like to give me your stats and the goals that you would like to achive, along with a basic daily diet log and activity log I would be glad to help you tailor a program to help you meet your goals.

Edit* As far as the sumo wrestlers go I would assume that they to are eating many meals throught the day, but they eat large amounts of food at each meal. I don't know anything about the sumo training schedule but I assume that since they are 300+ pounds they are eating some seriously high numbers of calories that would be nearly impossiblle to get in just to meals. But yes, eating just two meals a day will reduce your metabolism.

Interesting... Since there are soo many factors that affect your metabolism, are there any "best" ways to boost your metabolism? Should you even be concerned about your metabolism when trying to lose weight, or just focus more on cardio and eating less?

thats some good info, thanks man