tamiki
03-06-2010, 11:27 AM
I'm 25 years old, 5' 5" and 237 pounds.
From age 14 to 20, I was always between 165 and 175 pounds. I lifted a bit in high school, but never got my squat over 280, and my bench over 165. Around 21, I started putting on a lot of weight. At 22 I was involuntarily committed to a psychiatric hospital (not a very nice one either). I spent two years there and was released October 2009. Between the overeating, laziness, and medication my weight went up to 260 lbs by the time I was discharged. I was extremely out of shape, and I'd estimate my bodyfat to be between 30%-40%.
In December, I cleaned up my diet and started circuit training. I was eating around 1,800 calories (I know this is a small amount) spread over 5 meals, one every 3 hours. I kept a log and I ate really well - no sugar, low GI carbs, plenty of veggies (didn't really do fruit), fish, goat, chicken. I'd estimate that my diet was roughly 50% carb, 30% protein, 20% fat. I did this for about 4-5 weeks.
At the same time, I joined a gym and starting doing circuit training (didn't know about SS, yet) 4 days a week. It was almost all dumbbell and bodyweight exercises (a lot of pulling, some pressing, bw squats, lunges, hyperextensions, etc..). I would pick a weight that only allowed me to get the 8 or 12 reps I wanted to do. I got a heart rate monitor, and the average workout, including 10 minute warm-up, was done with an average heart rate of around 140bpm, and a peak around 165bpm.
I lost 15 pounds during this 4-5 week period, plus I feel like the work outs helped with my mood.
Then my medication got changed in early January, and my appetite was destroyed. I couldn't get my meals in, and I wound up only eating around 2 big, unhealthy meals a day, and maybe some junk. I don't think I was consuming an excess of calories, but more than 1,800. Around the same time, my gym got a power rack and I started squatting (sets of 12 reps at first). Slowly, I stopped doing the circuit and did more strength lifts.
This continued for about 6-7 weeks, during which time I took 2 weeks off from lifting because my mood was shit (I know, i'm a wuss). I lost an additional 5 or 6 pounds.
Earlier this week, I started to clean up my diet again. I don't feel like eating regularly, so I just force myself to get it in there. I'm doing 1,800 calories again over 5 meals, but a friend recommended that I do 50% protein, 25% carbs, and 25% fat. So far, I've been relying on a good cereal, multi-grain bread and fiber/cereal bars for carbs. Whey protein powder for protein, and peanut butter, avocado and olive oil for fat. I'm slowly working in a more robust variety of real food, and I'm trying to get real meat, chicken and fish back in there.
On Thursday, I decided to ditch the circuit training, and do SS altogether. I also joined an Olympic Weightlifting program, so I'm doing barbell rows instead of cleans on that day. I'm lifting Tuesday, Thursday, Saturday, with back squat on Tu, Th, and front squat on Sat. And I'll be deadlifting with a Olympic style stance/set up.
From age 14 to 20, I was always between 165 and 175 pounds. I lifted a bit in high school, but never got my squat over 280, and my bench over 165. Around 21, I started putting on a lot of weight. At 22 I was involuntarily committed to a psychiatric hospital (not a very nice one either). I spent two years there and was released October 2009. Between the overeating, laziness, and medication my weight went up to 260 lbs by the time I was discharged. I was extremely out of shape, and I'd estimate my bodyfat to be between 30%-40%.
In December, I cleaned up my diet and started circuit training. I was eating around 1,800 calories (I know this is a small amount) spread over 5 meals, one every 3 hours. I kept a log and I ate really well - no sugar, low GI carbs, plenty of veggies (didn't really do fruit), fish, goat, chicken. I'd estimate that my diet was roughly 50% carb, 30% protein, 20% fat. I did this for about 4-5 weeks.
At the same time, I joined a gym and starting doing circuit training (didn't know about SS, yet) 4 days a week. It was almost all dumbbell and bodyweight exercises (a lot of pulling, some pressing, bw squats, lunges, hyperextensions, etc..). I would pick a weight that only allowed me to get the 8 or 12 reps I wanted to do. I got a heart rate monitor, and the average workout, including 10 minute warm-up, was done with an average heart rate of around 140bpm, and a peak around 165bpm.
I lost 15 pounds during this 4-5 week period, plus I feel like the work outs helped with my mood.
Then my medication got changed in early January, and my appetite was destroyed. I couldn't get my meals in, and I wound up only eating around 2 big, unhealthy meals a day, and maybe some junk. I don't think I was consuming an excess of calories, but more than 1,800. Around the same time, my gym got a power rack and I started squatting (sets of 12 reps at first). Slowly, I stopped doing the circuit and did more strength lifts.
This continued for about 6-7 weeks, during which time I took 2 weeks off from lifting because my mood was shit (I know, i'm a wuss). I lost an additional 5 or 6 pounds.
Earlier this week, I started to clean up my diet again. I don't feel like eating regularly, so I just force myself to get it in there. I'm doing 1,800 calories again over 5 meals, but a friend recommended that I do 50% protein, 25% carbs, and 25% fat. So far, I've been relying on a good cereal, multi-grain bread and fiber/cereal bars for carbs. Whey protein powder for protein, and peanut butter, avocado and olive oil for fat. I'm slowly working in a more robust variety of real food, and I'm trying to get real meat, chicken and fish back in there.
On Thursday, I decided to ditch the circuit training, and do SS altogether. I also joined an Olympic Weightlifting program, so I'm doing barbell rows instead of cleans on that day. I'm lifting Tuesday, Thursday, Saturday, with back squat on Tu, Th, and front squat on Sat. And I'll be deadlifting with a Olympic style stance/set up.