Jerry's training log.

[Jerry]

Ok I'm posting this training log for accountability and motivation! My goals are to work up to running a 5k, then to improve the time to >30 mins, followed by moving on to an 8k and then a half-marathon. Weight loss will hopefully be a secondary goal I will achieve. When I can run 5k this may also become a food log.

Training goals are on a week-by-week basis, but there will be improvement each week. There will be at least two rest days per week.

Here are my stats at the start of this training. I began around 7 days ago.

Age: 27.
Height: 5'10
Weight: 350 pounds.
Body Type: Fat.
Best ever 5k: 30 minutes.
Longest distance ever ran: 10 miles.
Best time/distance weight: 320/330 pounds.

As you can see I've ran before, but haven't been below 300 pounds since high-school. It's been a year since I've ran and I'm trying to ease my way back into it.

Last week I focused on running .6 of a mile, and walking the rest of 3.
My track is .6 miles around, so 5 times around = 3 miles. Almost 5k. I told myself that I wasn't going to start a training log until I could run a full mile.

So I did that all last week, took 2 days off. On my two days off I ended up swimming at the beach, and in a pool, and walking around downtown with friends, but I did give it a rest from running.

This morning I went out and was able to run 1.2 miles, after walking .6 for warm-up. Afterward, I walked 1.2 to cool-down.

So here is the start of my training log. Thanks for reading, feel free to comment.

[Jerry]

This weeks goals:
Run nonstop 1.2 miles daily. Walk 1.8. Total=3 miles daily.

Today:
Woke up at 5am, ate, went running.

I walked .6 miles without a hitch, sweating a bit due to being sunburned, but otherwise fine. After the .6 mile lap was completed I set off to see if I could run a full mile. About 100 yards into the first lap I developed a horrible cramp in my upper inner thigh. Had never cramped there before even when running long distances last year, so I decided it must be some sort of freak spasm and ignored it. It went away.

At the .6 mile mark I had completed one lap around my track and was severely out of breath but decided to push on a bit farther. Halfway through the second lap I broke through this a bit and found my rhythm. I completed 1.2 miles, I felt that I slowed a little in the last quarter mile though. I then walked another 1.2 miles to cool down. Great thing though: After about 1 minute of walking I was completely recovered and breathing normally. I felt that I could run again, but I'm committed to a slow start on this to avoid injury so I stuck to the walking.

[Southboyuk]

good job on your first day man, i dont know if im suppose to messege in here, so ill proberly drop off comments then delete them as you go, but if your really proper serious grab yourself a stopwatch and a heart rate moniter.

[Jerry]

good job on your first day man, i dont know if im suppose to messege in here, so ill proberly drop off comments then delete them as you go, but if your really proper serious grab yourself a stopwatch and a heart rate moniter.

Thanks, as far as I know you can leave messages here. Welcome to ESB by the way :)

[Southboyuk]

cheers, i posted in your other topic to, but this is my first log post. Keep us posted best of luck to you

[Jerry]

Whew, severe lightning storm here today. Didn't run. I think I needed one more day anyway.

[Jerry]

8/09/2009

Walked 1.2 miles.
Ran 1.2 miles.
Walked .6 miles.

On 08/07/2009 I spent all day hand loading steel rails and riding a shovel.

My weight has gone up to 355 pounds since I started exercising. Of course I expected it to go up initially, but if it fluctuates higher than 5 pounds I'll be concerned. Right now I'm only checking the scales for curiosity, my only concern is how fast and how many times I can get around that track. As soon as I'm settled into running an easy 2 miles I'll try to talk myself into dieting.

[Jerry]

Sick all week, almost well. Regardless I went running today, was afraid I had lost any progress I may have made but it actually felt easier. I guess the week off let the muscles heal up some. Walked .6 of a mile then ran 1.4. Felt like I could run more but started coughing a lot so I packed it in. Still sorta sick.

[Jerry]

8/23/2009

Walked 1.4 miles, ran 1.4 miles, walked .6 miles then did some unmeasured sprinting and walking. Today was my first day this go round with the sprinting, so I just did a bit to let my body know what was coming :)

I'm feeling good, when I finished the second lap running I felt like I could do another. I was going to move up to 3 laps next week but I may try to do it this week. Muscle stiffness is almost nill, so I think it's gonna be heart/lungs/mind from here on out, which is what I was waiting for before I really pushed it.

Edit: Also made it to the gym later that day and put in 30 mins of bag work. Nothing too intense, I just had some things I wanted to work on.

[Jerry]

08/25/2009

Walked .6 miles, Ran 1.8 miles(added a lap), walked .6 miles, walked/sprinted .6 miles.

I'm starting to like the walk/sprint thing. I don't think it does much for my cardio but it takes me to the edge, feels like I just finished sparring a round. Gets me used to the feeling of being completely spent, recovering, then doing it again.

[Jerry]

08/26/2009

Taking today off. Supposedly I get to fight at the bar tomorrow night, resting up for that. Not getting my hopes up as last time it didn't materialize. Either way after tomorrow I add diet to this log.

[Jerry]

08/27/2009

Boxed at a club, was a lot of fun. Now I'm sore as shit, taking a day off.

[Jerry]

08/31/2009

Walked 0.6 miles, ran 1.8 miles, walked 0.6 miles, sprint/walked 0.6 miles. Watched what I ate today. I'll try to start keeping track of specifics and post them here.

[Jerry]

I've been keeping up on the running. I'm up to running 2.6 miles 3-4 times per week. Been sparring and fighting, weight is still at 355 though. I fit in heavy-bag work when I can.

I just haven't had a lot of time to post on ESB lately.

[Jerry]

Ok got my ass kicked at a club fight the other night. Gotta take time off to let my brain heal. Devoting the 30-90 days out to dieting/cardio at home and boxing training in the gym.

I've never combined diet and exercise before, always been one or the other. Lets see how it goes. This is now a food log but I will update with some workout stuff too.

[Jerry]

What I ate today:

Meal 1 chili w/*******s 1000 cal

Meal 2 sandwich 400 cal
2 cookies 300 cal
6oz sweet tea 100 cal

Meal 3
Turkey burger 300 cal
muffin 100 cal
yogurt 100 cal

total=1900 calories.

Daily goal is to land somewhere between 2500 and 3000. I wont stress over being lower than 2500 on days I don't workout though. If anyone other than me reads this, fyi counting calories is the only dieting method that ever worked for me. It gives me a feel for how much of something is too much, since I apparently lack that ability on my own :p

Also I've been training and fighting, I'm able to run 2.4 miles or more. Haven't tried stepping it up lately, been doing mitt work in the gym, bag work, etc.

[Jerry]

Today:
First meal- Broiled pork loin, potatoes+carrots. 1000 calories.
Second meal- Sandwich 300 calories.
Third meal-Chicken+bbq. 1000 calories.
Snacks: 6oz Sweet teax2 200 calories.

Total: 2500 calories.
Will most likely grab a 100 calorie yogurt and a slice of sandwich meat before bed.

Final total most likely: 2660 calories.

[boxingtactics07]

where's the fruit and vegetables :)? Throw any vegetables in with beef broth and any fruit in a blender with fruit juice and they are easy/tasty ways to get some of the necessary nutrients and minerals that your body is in need for.

[Jerry]

where's the fruit and vegetables :)? Throw any vegetables in with beef broth and any fruit in a blender with fruit juice and they are easy/tasty ways to get some of the necessary nutrients and minerals that your body is in need for.

I take vitamins! I know its not the same lol..I've just always been a carnivore. I try to substitute milk with soymilk, and take soy protein instead of whey to counter the saturated fats a bit.

[thejokerswild]

Keep working strong man, I hope to see you turn into a fine fighter in times to come.

One thing I can recommend a look into is running more. Sure the calories burnt isn't that amazing on paper, but what is not common knowledge is the effects on our metabolism(mine greatly).

Running also hardens up your body and mind I have learnt. BTW i have lost a lot of weight over the past few weeks due to running with a relatively unchanged diet. Something to consider Jerry.

[Jerry]

Bleh I had an off day today. Broke my diet. Figured I would post the bad here with the good to remind myself when I fucked up. At least I'm heading to the gym today for heavy cardio/mitt work. That makes me feel not so stupid.

[RDJ]

Read the sticky nutrition thread for tips on improving your diet, it's quite shitty. I also question your decision to run, but that's up to you. You're still very heavy, your knees may start complaining at some point. Risk of shin splints is also very high. You may want to consider getting a decent bicycle, or swimming instead.

[RDJ]

I take vitamins! I know its not the same lol..I've just always been a carnivore.

It's that lifestyle that made you 350 pounds, remember ;)

I try to substitute milk with soymilk, and take soy protein instead of whey to counter the saturated fats a bit.

No need to. There is nothing wrong with saturated fat, what your diet needs is micronutrients. If you can get unpasteurized milk that would be an improvement over normal milk.

[Jerry]

It's that lifestyle that made you 350 pounds, remember ;)


I think its the amount of what I eat rather than what I eat that made me 350 pounds. I'm not saying I shouldn't vary my diet a bit more, but lets not blame meat itself for my condition!

I actually like running, I'm up to 4 miles now. I used to run a lot and I've always been over 300 pounds my entire adult life. I wish I had a swimming pool somewhere I could use! Gyms with pools are too damn expensive. Even the Y. My current gym is the city's boxing center, they no longer teach boxing but they keep the gym open and you can use it for $50 a year. Really small gym though, I mainly just go for the bag work.

I'm thinking I may go to replacing breakfast with a protein shake..when I was working I was blending vegetables into the shakes. I found that you couldn't taste most of them..if I added like 4 stalks of broccoli and 1 half a banana all I tasted was banana. Breakfast is the biggest meal for me to overeat at..I'm groggy and I'm like "fuck it" or I just completely forget that I'm watching what I eat.

Any suggestions for stuff to put in this shake? Note: I have a pretty good blender..can blend about anything into a near liquid state. I know to keep fruits to a minimum because of the high calorie content.

Also, I thought saturated fats where the fats to avoid? Aren't those the artery clogging ones with the triglycerides and all?

[RDJ]

I think its the amount of what I eat rather than what I eat that made me 350 pounds. I'm not saying I shouldn't vary my diet a bit more, but lets not blame meat itself for my condition!

True, I'd say it's a combination of what you eat and the amount. It's hard to overeat on spinach for example. I was referring to you clinging to what you used to do, at least that's how it sounded to me.

I'm thinking I may go to replacing breakfast with a protein shake..when I was working I was blending vegetables into the shakes. I found that you couldn't taste most of them..if I added like 4 stalks of broccoli and 1 half a banana all I tasted was banana. Breakfast is the biggest meal for me to overeat at..I'm groggy and I'm like "fuck it" or I just completely forget that I'm watching what I eat.

Breakfast is the meal you can load up on, so don't worry about it too much.

Any suggestions for stuff to put in this shake? Note: I have a pretty good blender..can blend about anything into a near liquid state. I know to keep fruits to a minimum because of the high calorie content.

What? If anything you should eat much more fruit. It's not high in calories at all, and provides you with a lot of nutrients. The majority of your carbohydrate intake should come from fruits and vegetables, especially on a weight loss diet. You avoid fruits because of their calories, but you eat pig loin and 1000 kcal worth of "chicken bbq".

Also, I thought saturated fats where the fats to avoid? Aren't those the artery clogging ones with the triglycerides and all?

Nope. The entire fat scare is based on quack science from the sixties. It's completely wrong, fats are an essential part of a healthy diet.

[RDJ]

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[dfh85]

what is pig loin and chicken bbq?

keep it up anyway jerry, just tweak ur diet a bit and ull see better results!

[Jerry]

Nope. The entire fat scare is based on quack science from the sixties. It's completely wrong, fats are an essential part of a healthy diet.

Have any literature on this? I'm interested. I've always known you needed some fats, I was just of the opinion that they were so common that cutting them where you could was a good idea. Basically if you've read a study refuting what would now be conventional wisdom about fats I'd like to read it too.

For instance I was very happy to read the one that refuted the idea that soy raised estrogen levels in men.

[RDJ]

Have any literature on this? I'm interested. I've always known you needed some fats, I was just of the opinion that they were so common that cutting them where you could was a good idea. Basically if you've read a study refuting what would now be conventional wisdom about fats I'd like to read it too.

For instance I was very happy to read the one that refuted the idea that soy raised estrogen levels in men.

[Only registered and activated users can see links]

It's not yet conventional, many old timers are still protesting. Doctors still tell you eggs are bad for cholesterol despite the fact that it's 100% bullshit, and it just proves they don't understand what cholesterol does.

Having said that, on a weight loss diet the amount of fat you eat should be relatively low, as fats are very calorie dense.

[Jerry]

[Only registered and activated users can see links]

It's not yet conventional, many old timers are still protesting. Doctors still tell you eggs are bad for cholesterol despite the fact that it's 100% bullshit, and it just proves they don't understand what cholesterol does.

Having said that, on a weight loss diet the amount of fat you eat should be relatively low, as fats are very calorie dense.

I do recall an article in Men's Fitness about the egg thing being old-school BS.

So what exactly does clog your arteries? Should I quit taking my fish oil?

[RDJ]

So what exactly does clog your arteries?

Not completely known. Clogged arteries show an increased amount of cholesterol, which suggests inflammations and such. This could be the result of a bad diet over a prolonged period. But note that bad diet and eating fats are not the same, fats simply should be part of your diet. Trans fats could play a role however and should be avoided. Most processed food should be avoided IMO.

A bad diet is a diet that does not have variation and lacks micronutrients. Your diet from what I've seen lacks nutrients, you should up your fruit and veggie intake and get rid of processed foods.

Should I quit taking my fish oil?

No, I use fish oil myself as well.

[MrSmall]

[Only registered and activated users can see links]

It's not yet conventional, many old timers are still protesting. Doctors still tell you eggs are bad for cholesterol despite the fact that it's 100% bullshit, and it just proves they don't understand what cholesterol does.

Having said that, on a weight loss diet the amount of fat you eat should be relatively low, as fats are very calorie dense.

But do they want to "weight" loss or fat loss?
In which case, limiting fats in favour of something else or nothing else would set them back in that area!
So fats shouldn't be too low on a fat loss journey for sure.

[RDJ]

But do they want to "weight" loss or fat loss?
In which case, limiting fats in favour of something else or nothing else would set them back in that area!
So fats shouldn't be too low on a fat loss journey for sure.

Not too low, but lower than a normal diet because fat is very high in calories and therefore cutting fats a little has big results in terms of limiting calories. If you want to sustain loss of fat over a longer period, general health should be considered in a diet, because otherwise you will crash before reaching your goal. And if general health is considered, fat intake should not be too low.

[boxingtactics07]

no fish oil is great - just make sure you are getting a quality version at a health store and not a generic version from a random grocery or drugstore.

[Jerry]

Ugh, been sick. Haven't ate much but I have downed thousands of calories of liquids. My nose got busted up 2 weeks ago and while I was waiting for it to heal I got a bad sinus infection..felt like it was in the same spot inside that was damaged from the punches. This normal or just coincidence? Feeling a bit better today, going for a light run, maybe just 1 mile. I can breathe out of my nose again finally.

[Jerry]

But do they want to "weight" loss or fat loss?
In which case, limiting fats in favour of something else or nothing else would set them back in that area!
So fats shouldn't be too low on a fat loss journey for sure.

I was under the impression that you did not get to choose where or what your body lost when you lost weight through dieting? I thought you lost overall, muscle, fat, etc.

[RDJ]

If you keep using your muscles they will keep repairing themselves and thus stay roughly the same. If not reversibility will make sure they disappear rapidly. What you're talking about is spot reduction, meaning that you can't choose where to burn fat.

[Jerry]

Yesterday, 4 3 minute rounds on heavy bag, 2 1 minute rounds on jump-rope.

Today

3 3 minute rounds on heavy bag.
45 minutes off and on mitt-work.

My arms kept giving out before my breath on the mitts, which I didn't think would happen(I'm new to having someone to hold the mitts for me, aside from 8 years ago when I had a roommate do it..) So in the beginning I'd work the mitts for about 2 minutes at a fast pace, then walk around and let them recover, then do it again. Finally we decided on working the mitts until I couldn't move my arms alternating with him slapping the shit out of me with them while I moved/slipped and kept my guard up. This made it a workout and both my arms, and lungs were fried.

[dfh85]

I always get a very intense work out on mitts compared to bags..

3 mins continuous power punching with the trainer making sure you are giving 100% is pretty intensive.

I still work hard on the bags but its never the same.

[Jerry]

Took the weekend off.

Friday: Some kinda crazy conditioning workout that was pretty intense. Started by lifting a sandbag from the floor up to various heights and positions, then squatting with it, then carrying it up and down stairs followed by flipping a giant tractor tire over a bunch of times, carrying some buckets of concrete around, beating the tire with a sledgehammer, doing sit-ups off the tire, and ended with some heavy-bag work. It was all non-stop.

Today: Same thing, minus the heavy-bag work.

[Drunkenboxer]

Mic check.