khadijahcarr
New member
- before/middle/after photos. All the way to the right in the photo is the last 12 months of scale data (app only allows showing a maximum of 12 months worth of data).
There wasn't a full 24 straight months of working out. I had a few periods where I went off my routine/diet. When "on", I ate the same exact foods every single day, literally the same 6 meals every day (just in varying amounts as I needed to add calories as weight was gained) and followed the same workout routine. When "off" I did...nothing, and fell back into old habits of not eating nearly enough, and not working out at all. In the past 24 months there have been a total of 16 months of being "on" and 8 months of being "off". That isn't 8 months consecutive, but rather 3 months on, 1 month off, 5 months on, 2 months off, 1 month on, 3 months off and so on. I've taken notes for literally every single workout, so if you'd like the specifics I can go through the sheets and share the exact time periods.
Diet and routine below.
My goals:
- That is a screenshot of my excel workbook for meals. I'll summarize below, but if you want the specifics, it's there. All calorie data is taken from the actual containers/packaging of the food I'm eating, not from an app or anything like that. I order the exact same brands/packages of food so I don't have to modify the sheet.
I literally eat the exact same meals every day, with a goal of a 300 calorie surplus. If I don't gain weight for 1.5 weeks, I up the calories by 300. I keep the meals exactly the same, but use the worksheet to "scale up" the calories by modifying the volume of certain foods. My favorite "modifiers" (as I call them) are oatmeal, eggs, nuts, whey protein and milk. They were the easiest to change while keeping my rough goal of a macro split at 40/20/40 (protein, fat, carbs).
If you don't want to open the sheet, my meals are as follows:
Those meals were eaten every day, literally, with nothing added (butter, toppings, etc...if you don't see it on the sheet, it wasn't eaten or added to my meals).
Routine summary:
I workout twice per day. Once at 7am, once at 2pm. My routine is as follows (workout details below the summary):
I'm not pushing much weight, as you can see...here are my last 3 months of chest workout not sheets: - you can zoom in and actually see the weights. Note the weights are per dumbbell and are in kilograms. Easiest way to convert kg to lbs is to multiply the number by two and add 10% (so 20kg would be 20x2 which is 40, then add 10% which is 44...so 20kg is 44lbs). It's only in kilograms because my adjustable weights, unfortunately, use kg markers instead of lb markers.
Routine details:
I'm following a self modified "beachbody" routine (Body Beast). I wanted to follow a doubles routine, and their program seemed like a pretty well laid out dumbbell only routine. So I took their routine, and instead of doing one workout per day, I just do two. Here are the specifics:
Chest (to be completed in 30 minutes):
There wasn't a full 24 straight months of working out. I had a few periods where I went off my routine/diet. When "on", I ate the same exact foods every single day, literally the same 6 meals every day (just in varying amounts as I needed to add calories as weight was gained) and followed the same workout routine. When "off" I did...nothing, and fell back into old habits of not eating nearly enough, and not working out at all. In the past 24 months there have been a total of 16 months of being "on" and 8 months of being "off". That isn't 8 months consecutive, but rather 3 months on, 1 month off, 5 months on, 2 months off, 1 month on, 3 months off and so on. I've taken notes for literally every single workout, so if you'd like the specifics I can go through the sheets and share the exact time periods.
Diet and routine below.
My goals:
- To quote one of my favorite movies..."to look good naked" lol.
- This one I think I've accomplished, am finally happy taking my shirt off
- To stop getting comments like "when was the last time you've had a burger?", "You need to eat a good meal", "Can you handle that?" (when doing something like carrying a case of water or the like). Basically to just look good/in shape while wearing clothes.
- I'm not quite there yet sadly...just saw my aunt recently who I haven't seen in years, and after the initial tears/hugs, she immediately said "there's nothing to you". I'm still wearing a small t-shirt, and it's tight in the sleeves and fills out the shoulders well enough (looks good imo), but it's still a small t-shirt lol. So, maybe another year and I'll actually look like I lift while wearing clothes.
- That is a screenshot of my excel workbook for meals. I'll summarize below, but if you want the specifics, it's there. All calorie data is taken from the actual containers/packaging of the food I'm eating, not from an app or anything like that. I order the exact same brands/packages of food so I don't have to modify the sheet.
I literally eat the exact same meals every day, with a goal of a 300 calorie surplus. If I don't gain weight for 1.5 weeks, I up the calories by 300. I keep the meals exactly the same, but use the worksheet to "scale up" the calories by modifying the volume of certain foods. My favorite "modifiers" (as I call them) are oatmeal, eggs, nuts, whey protein and milk. They were the easiest to change while keeping my rough goal of a macro split at 40/20/40 (protein, fat, carbs).
If you don't want to open the sheet, my meals are as follows:
- 5:30am - "pre workout" meal - 2 cups oatmeal, 1 scoop whey protein
- 8:30am - "post workout" meal - 2 cups oatmeal, 2 eggs, 1 slice of bread, 2 cups milk, 1 scoop whey protein
- 12:00pm - "lunch" meal - Salad with spinach, romaine, tomato, cucumber, red onion, 0.5 cup cottage cheese, 4ozs chicken breast (not seen on the sheet, but present in the formula)
- 2:30pm - 2nd "post workout" meal - shake made with 1 cup mixed fruit (strawberries, blueberries, cherries, raspberries), 0.25 cups orange juice, 2 cups milk, 1 scoop of whey protein, 1 oz mixed nuts (almonds, walnuts, cashews, macadamias, pistachios, hazlenuts, pecans)
- 6:00pm - "Dinner" meal - 6oz of steak or chicken or pork or fish, 2 cups spinach, 4 oz sweet potato.
- 9:00pm - "Before bed" meal - 1 scoop casein protein, 2 eggs
Those meals were eaten every day, literally, with nothing added (butter, toppings, etc...if you don't see it on the sheet, it wasn't eaten or added to my meals).
Routine summary:
I workout twice per day. Once at 7am, once at 2pm. My routine is as follows (workout details below the summary):
- Day 1: Chest, Legs (chest in the morning, legs in the afternoon)
- Day 2: Back, Arms (back in the morning, arms in the afternoon)
- Day 3: Shoulders, Abs (shoulders in the morning, abs in the afternoon)
- Day 4: Rest (I either do nothing on the rest day, or spend 30-60 minutes doing light stretching/yoga...no set choice either way)
- Start the process over again, and loop forever lol
I'm not pushing much weight, as you can see...here are my last 3 months of chest workout not sheets: - you can zoom in and actually see the weights. Note the weights are per dumbbell and are in kilograms. Easiest way to convert kg to lbs is to multiply the number by two and add 10% (so 20kg would be 20x2 which is 40, then add 10% which is 44...so 20kg is 44lbs). It's only in kilograms because my adjustable weights, unfortunately, use kg markers instead of lb markers.
Routine details:
I'm following a self modified "beachbody" routine (Body Beast). I wanted to follow a doubles routine, and their program seemed like a pretty well laid out dumbbell only routine. So I took their routine, and instead of doing one workout per day, I just do two. Here are the specifics:
Chest (to be completed in 30 minutes):
- Super set of
- Incline fly - 15 reps, 12 reps, 8 reps, 8 reps (increasing weight each time)
- Incline press - 15 reps, 12 reps, 8 reps, 8 reps (increasing weight each time, last set is dropset)
- Force set (never let go of the weight, wait five seconds while holding the weight after each set of five reps) of
- Flat chest press with rotation - 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
- Progressive set of:
- Incline press - 15, 12, 8, 8, 12, 15 (increase weight after each set up to the first 8, then decrease the weight after each set after the second 8)
- Combo set of:
- Flat bench press to fly - 15, 12, 8 (increase weight each time)
- Front to back lunges (right and left leg separately) - 12, 10, 8
- Progressive set
- Squat - 15, 12, 8, 8, 12, 15
- Force set
- Full to 1/2 sumo squat - 5, 5, 5, 5, 5
- Progressive set
- split squat (right and left leg separately) - 15, 12, 8, 8, 12, 15
- Super set of:
- stiff leg deadlift - 15, 12, 8, 8
- Alternating side squats: 15, 12, 8
- Calf raises - 50 reps, repeated 2x
- Superset of:
- Dumbbell pullovers - 15, 12, 8, 8
- Pullups - 10, 10, 10
- Progressive set of
- Reverse grip rows - 15, 12, 8, 8, 12, 15
- Force set of
- One arm rows (done separately for each arm) - 5, 5, 5, 5, 5
- Deadlift - 15, 12, 8, 8
- Superset of:
- Reverse fly - 15, 12
- Plank rotations (AMRAP in 30 seconds)
- Progressive set
- Standing curls - 15, 12, 8, 8, 12, 15
- Tricep extensions - 15, 12, 8, 8
- Force set
- Wide standing curls - 5, 5, 5, 5, 5
- Skull crushers - 15, 12, 8, 8
- Progressive set
- hammer curls (right and left arm done separately) - 15, 12, 8, 8, 12, 15
- Progressive set
- tricep kickback (right and left arm done separately) - 15, 12, 8, 8, 12, 15
- Superset of
- Lateral raise - 15, 12, 8,
- Arnold press - 15, 12, 8, 8
- Progressive set of
- Upright rows - 15, 12, 8, 8, 12, 15
- Superset of
- Alternating front raise - 15, 12, 8
- Plate twists (with db) - 15, 12, 8
- Progressive set
- Reverse flys (on bench, inclined) - 15, 12, 8, 8, 12, 15
