Well, today was my first weight training day. Yesterday was cardio, today was weight training my legs, shoulders, and abs. I was training a lot longer then my 30-45 min I should have. The reason being is I am finding the weights I should be lifting, so it was a lot of trial and error. Hopefully my next training day of my legs, shoulders, and abs, I should be able to get in and out of training within 30-45 minutes.

The weights I trained at for my failure reps where:

Legs
Hack Squats: 200 lbs
Deadlift: 200 lbs

Shoulder:
Shoulder Press: 130 lbs- this was two much weight. I could only do 3 reps. Hopefully by next training session of my shoulders I'll be able to lift it at least 4 times.

Abs
Weighted Crunches: 100 lbs. I need more weight then this. Probably 150 lbs, or 200 lbs, it just hurts my chest with that much weight sitting on it.

Weighted Leg Lift: Body weight. It is pretty hard, never realized how hard it was.




My eating schedule, I think was an improvement, well kinda I suppose. It was all going good, got home, and my siblings tempted me with homemade ice cream, then my dad made popcorn, so I had some of that.


My eating schedule is as follows:


Breakfast-9:00 am

2 eggs- 90 cals ea.
2 whole wheat, made from recipe, toasted, slices- 128 ea.
little sprinkled cheese- 20 cals
2 slices sandwich meat, roast beef- 11 cals ea.
Total Cals- 478 cals

Lunch- 12:00 pm

1 cup whole fresh farm milk- 230 cals
4 slice of boughten whole wheat bread-190 cals ea.
1 orange- 85 cal
little bag nacho chips- 139 cals
1 tbls mayonnaise- 103 cals
2 processed cheese slices- 40 cal ea.
2 slices sandwich meat-42 cal ea.
Total Cals- 1481 cals- I gotta cut back on lunch.

Supper- 4:30 pm

2 cups mixed potatoes and carrots- 228 cals total
1 low fat sausage- 60 cals
1 cup whole fresh farm milk- 230 cals
4 tbls gravy- 22 cals ea.
Total- 606 cals

After Supper Meal- 8:00 pm

2 nutri-grain bars- 150 cals ea.
Total- 300 cals

Late night meal- 11:00 pm

1 1/2 cup homemade chocolate ice cream- 143 cals per 1/2 cup
Crap load of popcorn- Estimate- 700!!!! cals
1 can gingerale- 140 cals
Total-1269 cals

Daily Total- 4134 cals

Wow, that was a bad nutrition day. I really need to watch my food more. If I'm going to lose fat, I need to create a calorie deficit, and thats not going to happen if I end up eating double what I need. Maybe tomorrow I'll do better. I have HIIT Cardio Tomorrow. I wish I could find some sort of breath mask that would let me run outside in the winter, cause the treadmills a pain in the but, especially when it comes to HIIT cardio.

Well, I need to go to bed, we are jackhammering again tomorrow at 10:00 am. Oh goody, my bones are already starting to rattle at the thought of it. I'm glad I don't do jackhammering as an everyday job.

Best in Health,

Cuyler Callahan

My first day went alright.... kinda.

Well, my first day on my program started out real good. I had a good sized breakfast with little calories. I left for work with two nutri bars in my pocket for my in between meals snacks. But little did I know, I wouldn't be able to eat them, for lack of time. My boss and I jackhammered through cement the whole day, and I had no time to stop and eat them. Then for lunch, my boss made some soup, and we ate bread and soup. Though I ate two much. That alone is what probably made me go over the calories I needed to make a good calorie deficit.

The days calorie intake wasn't bad, but it wasn't good either. Aside from that, it was Cardio day, so I started off on the treadmill, ready to try the new HIIT Cardio I had discovered on BodyBuilding.Com. It was all good. I warmed up to my normal running speed, then started my thirty second sprint after my four minute warm up. I was almost at thirty when the treadmill just stopped. I soon found out there is a pressure pin that pops out if two much pressure is put on the treadmill. I guess a guy my size running as fast as the treadmill will let me will make the pin pop out. So I tried again, but this time with duct tape over the pin. I got about three thirty second sprint, thirty second slow, sessions in, about half of what I need, when the pin managed to pop out again. So, because my legs where warmed up real good, and I would have probably gotten cramps if I stopped to bend down and fix the pin, I just started hopping on the treadmill. Eventually the pin went back in and I started up my sessions. Took me a little bit doing this, but I can tell you HIIT cardio is really effective. In a short 12 mins, I worked up enough sweat to match my 20 min runs. It is really effective. And it isn't boring at all. I like it, just goto get the treadmill to like it as well.


I'll post what I ate, along with the calories I ate, and the exercise I did:


Eating Schedule for Monday, Febuary 26th, 2007.

I wasn't able to get in the minimum 5 meals do to work.


Breakfast- 9:30

1 egg- 90 cal
2 toasted whole wheat bread slices made from recipe- 128 cal ea.
Total Cal intake: 346 cals

Lunch- 2:30- the bad one

1 bowl of veggie soup- 240 cal
4 pieces boughten whole wheat bread- 190 ea
2 table spoons nutella- 100 cal total
2 cups whole farm milk- 230 ea
Total Cal intake: 1330 cals- ouch

Supper-4:30- milking cows at time

2 nutrigrain bars- 150 cal ea
Total 300 cals

After Supper meal- 8:00

1 chocolate milk- 170 cal
1 ham, turkey, sandwich- 290 cals
total: 460 cals

Snack- 10:00

1 piece of cheese cake- 240 cals

I need 2400 cals to keep my body where it is with out work, or doing anything
Because I work, and am fairly active, I need 2600 calories to keep my body where it is.
I need 2200 cals a day, to effectively keep my body active, while letting it burn off fat.


My daily intake was 2676 calories.

It wasn't bad, but it was 76 calories over my max. So ya, I did do cardio which burned it off lower, but I didn't loose much calories, therefore, it wasn't a very effective day.

My exercise consisted of 12-15 mins HIIT cardio, which was very interesting considering my treadmill doesn't think so.

So that was my first day of my program, I'm sure the jackhammer burned off something, lol, I actually need to go and do it again.

Best in Health,

Cuyler Callahan

Okay. I wanted to post some pictures on the sides, so you guys could just look at the side and see my before and current progress pictures. But for some reason it wasn't working, and by going to help it said I had to do a bunch of stuff, so I'm doing it a bit different. Every week or so I'll try to post my before picture, and my current progress picture, as well as the pictures from my last two posts, that way you can see four pictures of my progress. They'll go like this: Before, two weeks ago, one week ago, current. Of course For the first week you'll get what I look like now- my before picture. Then you'll get my new picture and before picture second week. Third week you'll get three pictures, and fourth week is when you'll start getting more pictures. I sure hope this helps to keep me going. As well I will post stats like me current weight, my measurements, and my exercise improvements like weight on the bench, and other exercises like squats, and stuff. But that will come.

So far, my workout looks like this:

Cuyler's Body Building Workout

It is very important that you pick a heavy enough weight so that you reach muscle failure between the 4-6 rep range. Warm up with 10 easy reps. Then do a slightly heavier set for 6 reps. An even heavier set for 3 reps. Then two heavy sets where muscles reach failure between 4-6 reps. Do this for each exercise. If a muscle needs two exercises, don't do the first two warm up sets on the second exercise. Just the heavier set, then the two heavy ones that reach muscle failure.

Abs should be done with one easy warm-up set of 10 reps, then a heavy set where muscle failure is reached with in 10-15 reps. Do this for both the first and second exercise.

Large Muscles Need Two Exercises
Small Muscles Need One Exercise

For Example:
Chest Two Exercises
Triceps One Exercise

Pick Effective Compound Exercises

HIIT Cardio lasts 12 mins.
Body Building lasts between 30 and 45 mins

Day One: HIIT Cardio,

Day Two: Legs 2, Abs 2, Shoulders 1- exercise last

Day Three: HIIT Cardio,

Day Four: Back 2, Biceps 1, Traps 1- exercise last

Day Five: HIIT Cardio,

Day Six: Chest 2, Triceps 1, Forearms 1- exercise last

Day Seven: Rest

Every Morning and Night Do Push-ups To Failure.

I think it is pretty good. I did some studying and adapted Shawn Lebrun's fitness program to fit my needs and my equipment. This workout will work with any exercises that are compound, and allow you to meet muscle failure. I also need to watch my calories. If I stick to about 400 calories a meal, that will be enough to create a sufficient calorie deficit to help me burn fat. As I lose weight, I also need to start taking less calories. I need to try and eat protein and complex carbs. And I need to drink lots of water. I think this program will work great.

Well here is my first progress picture. I sure hope I can clean up the mess soon. I do remind you this is after I already lost 40 lbs and gained muscle, it already is a significant improvement.

I way 242.4 lbs in this picture. My waste is at 36 inches. I can bench 230 lbs.

Well, it is late, and another key part to fitness is a good rest. And I need to jackhammer a 18 foot trench through a hard cement floor tomorrow starting at 10:00, so ya, I need some sleep.

All the best in health and fitness,

Cuyler

This is my first post on this blog. I have been working out before I started this blog, but I never had a clear routine to follow. I am now working on one, and hope to start it on Monday. From working out before, I lost 40 lbs and dropped two pant sizes. I started at 280, now I am down to 240. I hope once I get my routine started, I will be able to drastically speed things up. I also have purchased an olympic style bench press which I hope will help speed things up as well. Like I said, my first post. I hope to have some progress pictures up soon. Hope people don't mind me in shorts, haha, alas body building forces us big people out, at least once people see what I look like, it will help me keep going so I can look better. Won't want people to be around when they see what I look like under my shirt. But I love body building, since starting. I think I'll do it the rest of my life.

Best in health,

Cuyler Callahan