Topic: Jay's Journal of what not to do (critiques and blatant mockery welcome)

[jay_22_15]

Introduction

Age 26
Height 5'5"
Weight 242

I don't actually do Parkour all the running and jumping would kill me.  It is however something i'd like to do.  I do martial arts, some bicycling and other things.

I gave myself a physical test last week here are the not so great results.

    
B-Day Fitness Test
I've decided to give myself a fitness test, in honor of my 26th birthday. By the way I have two recovering knee injuries, thats why some of my scores totally suck.


Time: 1100
Temp: 40F

There will be 6 categories of fitness that I'll be testing.
Muscle Strength
Muscle Endurance
Agility
Flexibility
Balance
Cardiovascular

Unfortunately I've sustained 2 knee injuries. My left knee is around 85% better but my right knee is around 60%
I suspect I'll fail many events which require too much from my legs.

Here are the results that I suspect I'll achieve.

Flexibility
Side Split:       Results: -15 in
Right Split:      Results: -5 in
Left Split:        Results:  -8in
Sit Reach:       Results:  +4 in
Back Stretch:   Results:  R: -5.5 L: -4.5

Balance
Standing: 1min  Results: L: 1:00  R: 1:00 (could of held for longer but meh, why bother)
Stork: 30sec      Results: L: 0:16  R:  0:17 (oh this is sad, I had much better times when practicing this week)
Bass:                Results: Pass  (i think this is for kids or something, its beyond easy)

Agility
T-Test:               Results 12 sec
3 Cone/L Test      Results: 22sec
Quadrant Jump     Results: 25 times (my knees hurt so so much from these 3 tests)

Muscle Strength:  Turns out my friend only has weigts up to 125 lbs, so I combined the muscle str and end tests.
Bench press goal: 250lb   Results: 125x 25 reps
Squat goal: 500lb           Results: 125x25 reps
Curl goal: 62lb                Results: Pass

Muscle Endurance
Pushups: 100 reps.   Results Canceled
Situps:  100 reps      Results 60 reps (This is by far the most disappointing score)
Squats: 100 Reps     Results Canceled

Cardio
Run 1mile:        Results: 26 min (oww)
Swim 20 laps:   Results: DNF  (Didn't bother to try)

[jay_22_15]

Heres my ideal workout schedule:

I try to perform simple martial art drills each morning such as static stances, punches, and kicks.

Monday:
Weights: chest/back  workout taken from Encyclopedia of bodybuilding

Tuesday:
weights: arms  workout taken from Encyclopedia of bodybuilding

Wednesday:
cardio, usually biking

Thursday:
Calisthenics

Friday:
cardio

Saturday:
Yoga or other stretching exercises

Sunday:
Martial arts in the afternoon
more fun in the evening

[jay_22_15]

I was only going to update this once a week but I'm a fickle person.

I've been sick since Friday so my diet and sleep schedule have been annihilated.  Weighing myself in the mornings I've lost 8 lbs this weekend.  Yeah that can't be healthy.  Half my lunch and all my dinner stayed down last night so I decided to resume working out today. 

Before you mock me for my lack of weight used I have a few "reasons"
1. I'm not doing this for strength training
2. this is all the weight I have.  I'm too poor for a gym or buy more weights atm.
3. bench with dumbbells is a lot harder...but its still way to light. test your max bench on a machine, a barbell and then dumbbells, see which is hardest.



Bench- 3x15 40lb
Incline- 3x15 40lb
Pullover- 3x12 20lb

Deadlift- 3x12 40lb
bent over lat raise(i do a variation to use more of my back. I do this cuz i don't have a pull-up bar and I find this to be a good alternative)
3x12 15lb

squats- 3x15 40lb
lunges- 3x15 Body weight  (my knee isn't up to adding weight yet)

Calf Raises- I totally forgot to do this exercise today, I did do 75 jumping jacks as part of my warm up though.

straight leg sit ups- normally i do 5x25 but nausea was kicking my ass so i only did 2 sets.


 by the way unless you really want to know I wont post what I do for warm ups and cool downs.


me: 

  that to me looks likes hes trying not to puke or something.

[The Posey]

Loose weight dood
you have knee problems because your so big
Im 5'6 and weigh 135 lbs
try to get down to like 200 lbs or less
that's a good goal

[jay_22_15]

was gonna edit my meal to my last post but since I'll be replying to another message I'll post it here.

The reason I have knee problems is because I injured both of them within the past 8 months.  I have an endomorph body type.  I'll never hit 130 without going anorexic or something.  My natural state is between 160-180lbs  In high school I almost always sat at 164. I was a sexy beast back then.  If I wasn't so poorly endowed I'd totally be a porn star.  But yes obviously being a fat ass is bad on the knees and many other body parts.

Edit: before people ask or assume I'll just say what happened to my knee. 
Approximately 8 months ago I was Sparing and was pretty much at the point of exhaustion.  I threw out a really half assed kick to say "stay away rarr though i'm clearly tired i'm still dangerous".  The guy I was sparing usually backs up any time a kick is thrown his way so I was doing this so he wouldn't engage to give myself a moment more to recoup.  Unfortunately this time he actually came in and did a counter and intercepted my really half assed kick. So basically his and my kinetic energy were transferred back to me and to my standing knee that buckled.  Yeah if I were 40lbs lighter it would have been a much less injury, or none at all.  Regardless of weight had I maintained proper technique I would have been fine. So lessons learned.  I haven't fully tested it but I think my left knee is fully healed now.

My right knee was also injured while sparing.  This injury I blame on the fact that I was sparing while my left knee was still injured and I was taken down by a judo throw.  When I took judo several years and lbs lighter ago I was quick to discover that that art is just begging for knee injuries. Omg almost every side throw can royally f#ck a knee up if done wrong or hostile.  Lesson from this one:  I am dumb -yarp-.  This knee is taking longer than it should to heal so if anyone has suggestions i'll put on lipstick and give great head.  By the way the actual damage to both knees is just pulled muscles, tendons.


You have a good suggestion for me and I thank you.  My problem is I enjoy putting things in my mouth: food, drink, tobacco, and stuff.  My one saving grace in this is (with the exception of some teas) I don't drink caffeinated or sugary items.  I also drink a little under four liters of water a day.

Being sick this past Friday, I had a hard time consuming either food or water.  So now that I'm trying to ease my body out of starvation mode I'll try the "Don't eat so damn much" lifestyle change.  This is a good transition for me to talk about what I ate today.

Breakfast: Two bananas (Wanted to eat more but I woke up late {yay} and had to workout.)

Lunch: peanut butter and honey sandwich on a nice wheat bread.  It tasted like real wheat and not just dyed white bread labled as wheat.

Snack:  yogurt

Dinner:  Chicken salad

I want to eat a little bit more but I learned I have to pace myself or end up puking.  Friday Saturday and Sunday combined I had a burger, a bit of lettuce and puked up most of what was chicken soup.  Fighting dehydration was a fun challenge but I won! Yay!

I know quite a bit about exercise but I consider myself a dunce when it comes to specifically what to eat or what not to eat for health.

For example I have read up on forms of carbs, fats, etc.  But what I do not know is what foods enable me to have an easier time with weight loss and what foods hamper it. 


Thank you again for the suggestion.  90% of the reason I decided to post a journal here is that for whatever reason I get motivated by strangers giving support and/or shit.  Its all good.

[jay_22_15]

Tuesday

I'm still having awesome insomnia since I got sick.
I'm still having some nausea but I think its a subsiding side effect from the earlier effects of being sick.

Workout

I actually managed the 5 sets x 12 reps, yay. Heh probably helps that its such light weight.


Clean Press 20lb
Lat Raise   15lb
Upright row 20lb

Curls 20lb
Tri extension 20lb
Close grip press actually just did diamond pushups
Wrist curl  15lb
rev wrist curl  15lb

Straight leg deadlift- this I did 3x12,8,4
Good morning! 15lb

Leg lifts 5x25


Breakfast

2 eggs
1 apple
1 slice wheat bread


Lunch

Green beans
Chicken
hotdog

Dinner
Ramen with some veggies and an egg thrown in.

[KennyAwesome]

90% of the reason I decided to post a journal here is that for whatever reason I get motivated by strangers giving support and/or shit.  Its all good.

Hehe that made me laugh.

The Encyclopedia of [modern] bodybuilding by Arnold?  Is not the best book for... well, im not exactly sure what your actual goal is??  With that being said, it did introduce me to a plethora of exercises and particular routines such as splits.  I would not however recommend some of the ways that are in the the book to finish/ raise the intensity of a workout(ex cheat reps) as form is most defiinately off.

For losing weight I would look into HIIT (High Intensity Interval Training) routines such as Tabata intervals which coincidently a form of it is the WOD for today.
Full body training, not splits, and compound movements will help with bettering your body composition.  Clean and press which I see you are doing is a great example.

I dont know what your situation is with your injuries, and I dont know much about rehabilitation,(I stop when I hurt) and as well with diet, there are quite a few guys with a vast knowledge on these subjects on this site, as well armed with a few good links.

Do yourself a favor and set a quantifiable goal.  Good luck Jay and good job so far!!!

[jay_22_15]

Wednesday

Sore and stiff all day so I decided to do yoga.

The yoga I do is usually Namaste yoga or whatever I recorded off Fit TV.  I really don't do yoga that often, its not really my thing.  I'm just doing it because I really need to get my legs back to where they were.

Breakfast: cereal and a banana

Lunch: Salmon chowder

Dinner: Steak


Thursday

I bicycled and I actually did some parkour.
By parkour I mean I did...well not even a real vault.

There was a hole in the ground and a tree at a 45 degree angle. I did a vault off the tree.


Food:

Breakfast:  I don't remember. eggs I think

Lunch:  green beans and chicken I think

Dinner: Some pseudo mexican food


Friday

did yoga again. Its a lazy kind of day.  Hopefully later on today I'll get motivated and do stuff.

Edit: I actually got motivated and did some capoeira. I still can't properly do many crescent or spinning kicks but my knee is getting stronger so its only a matter of time.  My flexibility is an issue as well. That will be a simple fix with more kicking and stretching.  I need to work on my calf and hip flexors, they are still weakened.


Breakfast:  2 eggs 1 turkey bacon and a slice of wheat toast.

Lunch:  Burger place called Spangles (they have the best fries ever)

Dinner:  6in subway


Web MD posted an article about some DOs and DONTs about nutrition and fitness.  http://www.webmd.com/diet/features/what-eat-before-during-after-exercise?ecd=wnl_fit_032610

as for goals...yeah I'll make some at some point.

As for me lifting weights, its basically just to make my muscles look pretty.  I'm not really a fan of weights, I only started because it was the only exercise I could do after my initial injury.  I feel body weight exercises like those done in gymnastics and martial arts are the best.

[Max G]

try not to be close minded about potential training methods/ideas though (not saying you are); the max force benefits of heavy weight training carry over not only into explosiveness but also up endurance potential as well. if anything, look to incorporate a healthy mix of things.

[jay_22_15]

I understand what your saying max and I agree.
The 1 reason I don't lift heavier is because I cant afford a gym and am too broke at the moment to buy more weights for home use.
Alot of what I do is based off what can be done at home and with my recovering knee.  If things keep going well, my knee will hopefully not be an issue in a week or two.

Saturday

Probably a whole lot of nothing.  My knee is swollen from yesterdays fun.

Edit: I ended up helping a friend move furniture to his new place.

Breakfast: I think the other half of the subway

Lunch:  two chicken strips

Dinner: two slices of pizza

el snack'o:  a braut or two, also lots of beer


Sunday (03-28-2010)

Did grappling.  rolling with a 280lb guy is not easy.
also did some grappling in bed.

Breakfast: your typical eggs bacon and toast

Lunch: none really, booze if you count that

dinner: 2 brauts and stuff.

I am so exhausted, I don't think I'm going to workout tomorrow.  Oddly enough my forearms are really sore from moving.  Clearly I need to masturbate more.

My eating kinda went to hell because I haven't been home since Saturday afternoon.

[jay_22_15]

I just noticed in my log I haven't posted since Sunday; oops that means I never posted Mon or Tues.  I rough draft my posts on notepad but I erased those two days thinking I had already posted.

Monday
workout: none, sore and knee swelling again.

Food: I don't remember that well but I do know I ate much healthier to make up for the weekend.

Tuesday
Workout: arms & back

Food: I don't at all remember.


Wednesday

Workout: none, I totally layzed out. Is layzed even a word? According to spell-check it is not. Must be Kansan slang, we're all a bunch of bare-footed hicks.

Breakfast: cereal and a banana, maybe.

Lunch. ramen soup with 2 eggs and assorted flavorings and veggies.

Dinner: 2 poptarts, as in one wrapper inside was two.


Thursday
also a lazy day but I did some kicking drills and yoga.

Breakfast: an apple

snack: another apple I think.

Lunch: grilled cheese and macaroni salad. A grand example of nutrition lol.

Dinner: peanut butter and honey with some so called healthir baked lays brand chips.

I really really need to incorporate 5 servings of veggies into my daily diet.


On another note can anyone give me tips on performing kipper pull ups. Every attempt ends with me swinging back and forth, getting no upward motion. Swinging on a wooden rafter hurts like hell by the way.

[Max G]

one way to think about practicing kipping pull ups is that your arms will be hanging straight for the most part regardless of how your body swings (when you're at the bottom). To get a feel for it, just hang at the bottom and work on staying in the same place with your arms (though they'll move a little) while swinging the rest of your body. In addition, just play around with swinging and laches in general; just getting used to these kinds of movements will allow you to pick up on how to make the kip happen. It really is a time and feel sort of mechanism.

[jay_22_15]

Thanks for the tips

Friday

Workout  I pulled something in my leg warming up, how lame is that.

While doing yard work I got distracted and decided to see if I can do 1 armed clap pushups.  Normal 1 arm push ups I keep my off hand on my backside.  Bringing my hand from so far back and meeting my pushing hand is too much. So to remedy this I kept my off hand on my chest so when I went to clap it took alot less time.
Landing after the clap is the hardest part for me, I often lose my balance and faceplant.  I also had my legs spread to shoulder width to aid in balance.

Did Capoeira in the evening.  I also did a set of jump squats; I think those will help with my knee.

Breakfast 2 eggs, slice of cheese, 1 strip of bacon and a slice of bread aka toast.

Lunch chicken sandwich

Snack banana, also had left over lays chips through out the day. in total maybe a serving or two.


Dinner chicken, garlic, red bell pepper, green onion and itilian salad dressing. Side: green beans.


Saturday
Workout: practiced my golf and sword swing.

Breakfast: few strawberries, eggs, bacon and toast

lunch: lots of beer

Dinner: even more awesome beer

mid night snack: beer, rum, 3 mcdonald burgers.


Sunday
Workout: grappling

Breakfast: eggs, strip of bacon, 2 toast

lunch: booze, chips, strawberries

Dinner: booze, burger, chips.

[jay_22_15]

Monday

Workout: does washing my car count?  This weekend I

spent 20 out of 48 hours drinking.  I wasn't up to

repetitively moving iron around.


breakfast: I don't remember

lunch: burger

dinner: burger


Tuesday

workout: weights - arms. I was lame and only did 3 sets.


breakfast: banana

Snack: tea

Lunch: sandwich, potatoe salad, chips. I suspect this is why i'm fat.


Wednesday

Workout: *cough* as in i didn't do jack, not even stretch. I totally fail.

Breakfast: salad and a chicken sandwich, on white bread ewww.

Lunch:  steak and asparagus

Dinner: asparagus and some meat and potato mush


Thursday

Workout:  Calisthenics
100x jumping jacks
High knees
side steps
backward high knees
butt kicks

back bridge 30 seconds (and by bridge i mean the real

bridge, not the plank)
front bridge 30 seconds
bear crawl
crab walk (this kills me) bleh I'm now dead
6 step (its a break dance move, good for foot work and weight shifting)
military crawl

All the crawls I do forward and backward, backward is much harder.  Also, all the distance exercises are about 75 feet, eg all the crawls and high knees.

2sets 10 rep jump squats
2sets 10 rep lunges
2 sets various kinds of push ups
1 set 10 rep 40lbs of I believe they're called side bends, I don't feel like looking it up.

Usually I do more, I'm just really mentally, physically and spiritually off this week.


Breakfast: salad

lunch: ramen noodles, roast beef, cheese

Snack: chai tea w/ soy milk

another snack: same as lunch i think

dinner: pretty much skipped it

3rd snack: bowl of 'healthy' cereal


Gah, I've been getting more veggies but at the cost of fruit.  I'm also eating too much cheese again.  I love that stuff

[jay_22_15]

Friday

Workout rode my bike. it was more of a warm up

really.  I tried doing capoeira about an hour later.  I

was just not feeling it at all. After about 40 minutes I

quit.

Breakfast: none

[u[Brunch[/u]: banana

Lunch: Spangles (the free fast food)

Dinner: chicken wings, tea yum tea.


Saturday

Workout: yoga

Breakfast: banana

Brunch: 2 beef sandwiches

Snack: 2 bowls of salad, sadly I used Italian dressing.

Dinner:  beer, egg rolls, taquitos, few chk strips.


Sunday

Workout: grappling

Breakfast: banana

Lunch: Spangles again, can't pass up free

Dinner: 1 beer, 2 cookies, and a bear claw type pastry. 

After all I did Sunday, I totally deserve it.

[/shane/]

Layzed is a word, you just spelled it wrong. It's: "Lazed."
Btw just a word of advice, in my experience doing it halfway will have little to no effect.
Give it 100%

[Charles Moreland]

Awesome job getting the motivation to start a workout journal. Here are my thoughts regarding nutrition:

If you're going to post food, post food. If you are going to skimp or alter it, then don't post at all. I don't believe 90% of the food you are reporting because a lot of it adds up to <1000kcals a day. That's not going to help you lose weight at all and will probably predisposition you to more and more cravings and binges later on that will destroy whatever hard work you put into this.

Start eating food that doesn't suck, doesn't cause inflammation, and is only maybe 500kcals under what you need a day. Go read some articles at http://www.eatmoveimprove.com to learn more.

[jay_22_15]

Monday

Workout Weights chest, legs, upper back. Only did 3 sets, I'm still beat from yesterday.  I'll probably cut one of the shoulder exercies from tomorrows workout.

Breakfast: yogurt

lunch: 2 eggs 1 slice bread

snack: salad and tea

other snack: popcorn

3rd snack : banana

Dinner: chicken sandwich and cooked cabbage


Tuesday

Workout: weights-arms, low back. 4 sets

Breakfast: banana slice of turkey and bread

snack: oatmeal

Lunch: 2 sandwich and cooked cabbage

Dinner: unknown


Wednesday

workout: none

Breakfast: Unknown

Lunch: sandwich but instead of lunch meat, egg

Dinner: double salad

Snack: egg, bread


Thursday

Workout:  really nothing more than a warmup

Breakfast 2 eggs 2 bread

Lunch: unknown

Snack: banana, cereal

dinner: some mexican food item

snack: oyster crackers


I've been so tired the last few days. 

[jay_22_15]

Thanks for the tips and advise.  What in particular am I doing half ass?  So I may have a half ass attempt to remedy this.

As for the meals I try not to leave anything out thought if I don't almost immediately write what I just ate it'll forget really quick.

I've gone from 2-3 meals a day to usually 5-6. All the meals are blurring together in my mind.  Perhaps for the reader's benefit I should post how many servings of what I eat with every meal.

Using this tool:  http://www.webmd.com/diet/food-fitness-planner

I eat between 1800-2400 cal a day.

I also have a question in regards to my resting metabolic rate.  Sedentary my RMR is 2008 cal.  Including activity in the calculation my RMR is approx. 3100 cal.   Which number should I go with?

But yes your right I don't add everything to the list. Tea for example is 100 cal and I don't post it here.

[KennyAwesome]

He may be referring to these updates. 

Breakfast: eggs, strip of bacon, 2 toast

lunch: booze, chips, strawberries

Dinner: booze, burger, chips.

Friday

Breakfast: none

Brunch: banana

Lunch: Spangles (the free fast food)

Dinner: chicken wings, tea yum tea.


Sunday

Workout: grappling

Breakfast: banana

Lunch: Spangles again, can't pass up free

Dinner: 1 beer, 2 cookies, and a bear claw type pastry. 

After all I did Sunday, I totally deserve it.

I would die trying to eat that even for a few days...  Some of those foods dont have enough nutritional value to be worth eating.  I will say however, based on your log, your diet is improving(at least with the types of foods).