The I.T guy Journal

[cruxis]

Hello, I thought I would start a journal. Maybe help those 30s something office workers who sit down all day. The first few posts will start with a little background catchup as I have been exercising for a while now, and I will also leave time for comments too.

My journal will also have lots of pics as i find numbers hard to fathom somethimes. I dont have leg pics from the start which is one mistake cuase thats one bodypart that has increased in girth alot but not so much definition yet. Also I have a fetish for massive legs. :oops: After seeing a guy at bodybuilding show. (Steve Orton)

Diet at the time only worked out to be 2600 calories on average a day. But was eaten in 2 huge meals and some snacks. So First step was to change lifestyle and divide that up into 6+ meals a day.

Starting Stats and Pics

Age 34

Height 178cm

Weight 112Kg

BF 33% + off the chart so unknown exact number.

Strength Levels. Bench Press Empty Barbell, Squat 0 not even Bodyweight. Dips 0 Deadlift 40Kg Poor form. Pretty Much Piss Poor on anything. I found it hard to tell my muscles to hold good form. hard to explain, for example it took 2 months before I could hold my back flat in DB rows.

Starting Measurements Girths Relaxed

Chest : 112.2 cm

Waist : 101 cm

Hips upper 112 cm

Hips lower 116cm

Right Arm 37cm

Right Quad 69cm

Short Term Goals at this point was, Squat , Do a push up :cry: . Run for more than 10 mins. Get BF to 21%. Get back rounding under control due years of hunching over a desk.

I also want to avoid the dreaded saggy suit of skin at all costs. My PT told that me I am not that far overweight for my frame and can avoid it as long as dont starve and lift weights.

General Starting routine 3 day Split Chest, Back,Legs and 4 Days Cardio

[crazyfacials]

wooo another I.T dude

best of luck mate

[drizzt]

wooo another I.T dude

:ditto: What area of I.T are you in, mate?

Good on you for posting pics, and starting a journal :clap:

[crazyfacials]

pretty much server maintenance/field support and at random times the webmaster for the companies we support (I hate this part)

OP-- I too was about 28% last August, I had a PT who told me to do nothing but cardio ...it helped me lose weight (however I lost a lot of muscle with fat)

judging from your split you're doing something like starting strength?

[cruxis]

judging from your split you're doing something like starting strength?

Just learning how to lift.

[cruxis]

Ok doing some time under the barbell and treadmill done.

Stats ended up as

Weight : 96Kg, down 16Kg

BF 26%, On the chart

No sign of saggy skin suit yet \:D/

Relaxed measurements...

Chest: 106cm down 6cm

Waist: 91cm down 10cm

Hips upper :103cm down 9cm

Hips lower :109cm down 7cm

Right Arm :38cm up 1cm \:D/

Right Quad:65cm down 4cm

Issues encounted.

First few weeks forearms/wrists were killing me. Especially on the DB press / Flys movements. Bench Press was shaky as hell sorta uncontrollable shakes lowering the bar. Lat Pulldown was strong as were most pulling movements. Cardio became ok could go for 20 mins at 9kph now. Less weight to carry around.

Some Lifts ended up being

Bench: 50kg 10-14 x3

Squat: Barbell, With raised Heels Still learning

Leg Press: 60kg 10-12 x3

Hack Squat: 20Kg 10-12 x 3

It could be the strength gains were from having better control over my muscles than any real lean mass gains at this point.

Scratches on back are from a V Squat machine. Cuase my form still not perfect. After time pain in wrists and forearms went away and bench became steady as.

Diet Nothing Special 2300-2800 cals a day, 6-7 meals

Though Breakfast was always oats, + 3 Egg Whites+2 Eggs + Protein Milkshake. Supplements none except protein shakes.

Split has now changed to

Day 1 Back+Bis

Day 2 Chest+Tris

Day 3 Cardio

Day 4 Legs

Day 5 Rest,

Day 6 Shoulders

Day 7 Cardio

By now im getting a idea of my bodytype Looks like fats gonna have to come off back and upper waist before I start making decent in roads into the stomach area. :shock: A mate said I might be leaning towards gaining lean mass easily for a guy my age.

[teamfatboy]

Nice to see the journal... you will look back on it even in a few months time and be proud of what you've achieved! :clap:

The bad news is fat comes off "where it comes off!" but your notes show that the numbers are already trending well in the right direction.

Keep it up!