[statisticool]

You can do it!! I'll be following your log!

One thing that helped me is to get rid of the Ipod during workouts. I used to listen to my Chinese lessons during workouts (to multitask), as well as music.

But I personally found that I get more out of my workouts if I concentrate as much as possible on the workout movements at hand, the acutal goals, instead of syncing up my movements to the music (like lift more with fast paced music, and lift less when my classical music comes on lol) which invariably happened even when I told myself not to let it happen. Or a song would come on I'd want to skip or fast foward and I'd fidget with the Ipod controls or volume and not pay attention to my workout, or rest too long between sets.

[will-million]

thanks guys, and i just made a playlist on the ipod and put all my pump up songs on it. I try my best not to play around with it, only when im on the treadmill i do.Is 12 lbs healthy or is it just because of my first week?

[Saith]

Good job on the weight loss-but I do want to say something.

For four years in college I had a training routine similar to what you're doing. All kinds of exercises without much direction and purpose. I would eat relatively healthy (went to the cafeteria and got fish and salad bar stuff almost every meal, though I only ate twice a day and always skipped breakfast).

For four years I didn't gain hardly any strength or muscle mass. For four years I steadily put on fat instead of losing it.

Fast forward to last October. Since college I had put on about 60lbs of fat. I find Sherdog and start reading up on nutrition in the D&S forum. I ask some questions and get some more knowledge and put together a diet according to the seven habits. Then I look over at the S&P and learn about lifting routines. I pick the BS5x5 and do it for three months before I have to quit due to a back injury. In three months I put on more muscle and put up more weight than at any point during my four years in college. Despite eating "less healthy" (lots of cheats), I switched to a six-meal per day plan and started eating breakfast EVERY day. I didn't lose any weight, but it was clear that I was losing body fat as compared to when I started.

So yeah, you lost 12 lbs, three inches off your waist, and maybe you'll continue to see success with what you're doing.

But I guarantee you'll do better by changing two small things about your plan.

1. Follow Berardi's 7 Habits.
2. Pick a true strength building routine from the FAQ instead of this random machine shit (it doesn't even matter which one you pick, choose the one that appeals most to you).

Lots of people choose the BS5x5 because it's simpler and everything is layed out for you before you start.

Others like to pick and choose their exercises so they go for a more open ended program.

It's up to you, but ultimately it doesn't make much difference. All the routines in the FAQ are good for beginners. What you're doing isn't.

[FCFatty]

I agree with Saith. I went from 350lbs. in Aug. of '05 to 205lbs. now, however, I lost A LOT of muscle mass and my physique is not what it should be, and I regret not utilizing a proper exercise routine. So try not to be so stubborn on what you want to do vs. what you should be doing lifting wise. Any help\advice offered should be taken into account.

And your 12 lb. loss in a week is normal when you completely change your eating habits. I lost 15 lbs. in my first week after dramatically changing my eating habits. Especially if you go from eating pizza, burgers, sodas, doritos, to turkey sandwiches, veggies, and fruit.

[flak]

Great work, dude. Keep at it. You will probably notice that as your bodyfat percentage drops and your fitness improves, you'll enjoy exercise more and more -- remember that if you start to feel discouraged.

I lost about 50 pounds over the course of 9 months or so. I did cardio, lifted weights, ate better. It works.

I know everybody is telling you that a program based mostly on compound lifting is the best choice for overall strength development and weight loss. I believe that's true.

However, if you're happy with your current routine, then stick with it. If you ever want to change things up, the option is there.

[PMC]

Dude, grats on your progress its really nice to see a guy who is similar to me *size whys*, with the same goals. doing a journal. Basically ill be comparing my progress to yours.. For all the advice given to you, Im taking all of it in also..

Keep it goin bruv.

[Lusst]

Keep it up, mang!

[will-million]

thanks for all the support and advice guys! and please believe i am taking everything in and that i am going to change up my program very soon. I'll try to start loggin my diet soon as well. During the summer im going to start training muay thai and bjj, and probably do two-a-days. I feel im in pretty good shape considering my size. Anyways thanks for all the support and I just wanted to let you know I am soaking up all the advice you guys are giving me!

[RollinDownRodeo]

Originally Posted by will-million

thanks guys, and i just made a playlist on the ipod and put all my pump up songs on it.

I like stuff that gets me hyped up so I listen to Jock Jams. TURBO!

[will-million]

day 9-may 13
legs

squats sets/4 reps/6,6,6,6, weight/135,155,175,175
leg press sets/4 reps/8,8,6,6 weight/,270,360,450,540
hack squats sets/2 reps/8,6 weight/90,140

alright today my ankle was hurting, i rolled it from playing basketball, so i just took it easy, no cardio but i wanted to go to the gym for a light workout just to get a sweat goin