BigPapaGato's Journey to a smaller pant size (i like the title)

[GaTo]

Got this on another forum i'd figure i'd bring it here since i'm on this site more often.

Alright started Paramedics, and got the job schedule pretty much down so its time i got my ass back in shape. My short term goal is to lose 15lbs, my midterm is 30 and my long term is 60 lbs. Started out 5'8" 237lbs. Currently supplementing with AST Vp2

**disclaimer**
I'm doing this as a way to keep track of my progress because i tend to lose my workout log alot so i'll just jot everything here in case i need to see where i'm at.
**disclaimer**


My routine will consist of four days (hopefully) of lifting and cardio done intermittently in between. It's difficult because i work as an EMT on a B shift (meaning 24 hours at work 48 hours off) but i am also in Paramedic school (13 hour days) and though i attempt to make it to the gym sometimes it closes before i get there.

I switched gyms and moved to something literally right next to my house and it's about 1/4th the size lol. But so far i like it. With the guidance of the owner i have a new routine which is pretty basic right now. It consists of super sets.


Day 1 & 4
---------
1A. Incline Bench Press 3 sets of 5
1B. Dumbbell Flye 3 sets of 15

2A. Lat Pulldowns 3 sets of 5
2B. Seated Cable Rows 3 sets of 15

3A. Dumbbell Shoulder Press 3 sets of 5
3B. Dumbbell Lateral Raise 3 sets of 15

4A. Reverse Crunches 2 sets to failure
4B. Crunches 2 sets to failure


Day 2 & 5
---------
1A. Ass to Ground Squats 3 sets of 5
1B. Leg Extension 3 sets of 10
1C. Leg Curl 3 sets of 15

2A. Barbell Curl 2 sets of 5
2B. Seated Incline Curl 2 sets of 15

3A. Lying Triceps Extension 2 sets of 5
3B. Triceps Press Down 2 sets of 15

4A. Leg Press Calf Raise 2 sets of 15
4B. Standing Calf raise 2 sets of 15

--- Stats ---

Started 6/3/07 @ 237lbs

Last Weigh in 7/20/07 @ 219lbs

http://www.fridgegraph.com/makegraph?id=3795&rnge=goal&size=lg&smth=off&unit=lb&notme=0&cid=&text=1

[GaTo]

Just a couple of samples i will start updating with each workout.

http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/Workout.jpg





http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/Workout-1.jpg





http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/6.jpg
__________________

I'll update with tonights workout. BTW you will notice changes in the weights as i am really focusing on fine tuning my technique/form with each exercise. I started to remember that such things as Flyes are not about going heavy but about getting that ROM.

here's the latest:

http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/6-1.jpg
__________________

Latest update. The highlighted parts mean that next time around i'm going heavier.

http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/6-2.jpg
__________________

http://i7.photobucket.com/albums/y279/CaTMaNiii/Workouts/718.jpg
__________________

[rick the ripper]

wtf did you pay for one of those sites that monitor everything

[GaTo]

what do you mean?

[oliver]

i need to go up in a few pants sizes. im like a 30 lol

[GaTo]

i wish i was in your shoes man lol...

[Reyracer19]

COngrats man, it's not easy. November I was size 40 and 235lbs.. Today i'm between 34-36.

But 34 is my ultimate goal. I'm 5-10 and my frame is not setup to be anything less than 165-175

Right now i'm at 182

Keep it up.

[GaTo]

thanks Rey congrats to you too... i wish i was at that weight. Right now i'm between a 36-38 trying to get to the same goal... what kind of workout regime were you doing?

[underconstructi]

i need to go up in a few pants sizes. im like a 30 lol

MAN I WASNT A 30 SINCE I WAS IN ELEMENTARY.. :jerkit:

KEEP UP THE GOOD JOB GUYS!

[GaTo]

enjoyed a couple of days off... i do an early morning cardio session tomorrow and then go back to the routine on wednesday... i missed it.

[Nizmonik SE-R]

Keep up the good work! Looks like you have a battle plan set-up.

Personally, when I started my quest...I was 5'7" 255lbs went to about Size 42.

Im now hanging 180-182lbs Size 32.

[GaTo]

damn congrats on the weight loss... any before/after shots? Also any tips/strategies?

[Nizmonik SE-R]

damn congrats on the weight loss... any before/after shots? Also any tips/strategies?

http://www.fiu.edu/~alau001/Before%20and%20After.JPG


Those Are my Before and After Shots. Sorry, no "Before body" shot....Lets just say it wasnt pretty....

Tips, Stay Focused. Suggestions, High Intensity. Alot of times people lose focus and they dont keep their eye on the prize. People get easily unmotivated and alot of times due to other people (like if your "gym partner" doesnt show up, so u dont go either). Keep the Intensity up, dont forget to keep challenging yourself to go faster or go heavier. Lastly, dont forget to eat healthy. I could preach all day but "Stay Focused" it the best thing I can recommend. Let me know if u need any insight man!

P.S. - This was all accomplished with NO SUPPLEMENTS.

Allan

[GaTo]

holy crap alan major transformation congrats again. Thread is definitely helping me to stay motivated. What kind of routine are/were you doing?

[Nizmonik SE-R]

Thanks man, I try to motivate people that they can do it too. Ive lowered my cardio sessions considerably but I still run 2-3x a week, 2-3 miles each time. Back when I was losing the weight, I did 2- 30 mins cardio sessions daily 5x a week. Once before weight training and once after (Note: I was in the gym about 3 hrs a day, 5 days a week). Cardio was mostly either Eliptical or Treadmill time. Eliptical being high to mid resistance in intervals (Burning about 500-600 calories each session). Running was also in High to Low Speed intervals. Remember you gotta keep that heart rate up. Weight Training was nothing short. 12-10-8-6 sets. Remember to choose the weight according to the sets, 6 (the last set), being weight you can barely complete. My routine went:

Monday- Cardio, Leg Presses, Hamstrings, Quads, Calves, Abs and Cardio
Tuesday- Cardio, Chest Presses, Incline Press, Decline Press, Butterflys, Triceps and Cardio
Wednesday- Cardio, Abs (2-3 workouts), Obliques (2-3 workouts) and Cardio
Thursday- Cardio, Deltoids (Front, sides and rear), Traps and Cardio
Friday- Cardio, Lat Pull downs, Horizontal Rows, Pull Downs, Lower back, Biceps and Cardio

Thats what I used to do. Nowadays, I do about the same but I only do one 15-20 min cardio sessions Tuesday and Thursday (Mostly Eliptical) & I Street Run 2-3 Miles on Monday, Wednesday and Friday/Saturday.

[GaTo]

Update:
Haven't worked out in a couple of weeks due to a shoulder and back injury from a boat tubing accident. I was able to complete a workout yesterday so i'm back in the game. I'll update this post with yesterdays lifts (had to go lighter cuz of injuries) right now i'm looking for a good routine i can do on my non lift days. Would like to incorporate boxing, jump rope etc... any ideas?

[Mafia_Insurance]

pussy
Im still waiting for YOOOOOOOOOOOOOOU
Hopefully i didn't scare you. ha.

[Jeremy]

u dont need to be lifting these heavy weights like that

if you really want to juice up your metabolism you need to be doing lighter weight and TONS more reps. once you get to 180 then go after heavy weights to get ur muscles to become larger

whats your diet like?

[GaTo]

pussy
Im still waiting for YOOOOOOOOOOOOOOU
Hopefully i didn't scare you. ha.

lol.. no man... i'm still looking at my other choices... i'm really wanting to focus on MMA.

u dont need to be lifting these heavy weights like that

if you really want to juice up your metabolism you need to be doing lighter weight and TONS more reps. once you get to 180 then go after heavy weights to get ur muscles to become larger

whats your diet like?

thanks for the input Drift but i have to disagree with you. Here's a quick link to an article (one of millions) debunking the myth that lifting lighter weight at higher reps is more beneficial than heavier weights at lower reps.

http://www.blog.stephenholtfitness.com/288/the-truth-about-toning-light-weights-high-reps/

In the past i've dropped 20 pounds rather easily with this same routine and i've found in the past that i respond very well with this structure of low reps and supersets. As far as diet though i am aware that it's 90% diet, i don't have the funds, time, discipline to go to a perfect diet. What i am doing is cutting out grease, sweets, fried foods etc and eating dramatically healthy meals spaced out roughly 3-4 hours at a time.

[Mafia_Insurance]

lol.. no man... i'm still looking at my other choices... i'm really wanting to focus on MMA.



thanks for the input Drift but i have to disagree with you. Here's a quick link to an article (one of millions) debunking the myth that lifting lighter weight at higher reps is more beneficial than heavier weights at lower reps.

http://www.blog.stephenholtfitness.com/288/the-truth-about-toning-light-weights-high-reps/

In the past i've dropped 20 pounds rather easily with this same routine and i've found in the past that i respond very well with this structure of low reps and supersets. As far as diet though i am aware that it's 90% diet, i don't have the funds, time, discipline to go to a perfect diet. What i am doing is cutting out grease, sweets, fried foods etc and eating dramatically healthy meals spaced out roughly 3-4 hours at a time.

NICE article.

[Jeremy]

the results are the same yes..

but... the strain on your joints for those who are just getting into lifting.. its better to go lightweight and do it properly then barely be able to do the heavy weights... you digg?

[Jeremy]

i have to totally disagree with you on the funds part.

I save MORE money now that i eat healthy

its all in PLANNING. plan out your meals and cook them yourself. IT IS CHEAPER i spend maybe 60-70 bucks a week on food. for the WHOLE week and that usually feeds my roomate a lil too