Garris- Mastery of Myself

[Garris]

Not sure how to start this, so I'll just do an intro.

 

Im a 34 year old Carpenter with 2 kids. During my younger years I was always sick, never that physically strong. When I got married at 22 I was 140 lbs( I'm six feet) when the doctors figured out I had an anxiety problems. 

 

I started taking medication and I was no longer sick. But a lifetime of bad eating habits finally started to catch up with me. Fast forward to 2015 and I was 32 and 286 lbs and riddled with anxiety.

 

i decided to start fighting back, I crash dieted 1200 cals a day( no excersizes , hated the idea) and I got down to 237, hit a period were my anxiety got the better of me and went back up to 256.

 

my reboot came In January 2017. I hated everything about myself and I was making my family miserable with me. I needed a change. 

 

Working in in construction I had always thought I had gotten strong, but when I found the beginner body weight program from Steve I realized I was not.

 

I did the beginner body weight from January to March adding weights and trying to progress. In March I bought a bench some adjustable dumbells, and did a basic upper lower split until now. back down to 228 lbs

 

i finally have solidified some goals for fitness and have tried to program around those.

 

I want 10 push ups, and 1 pull up, and 1 chin up.

 

new program

 

Push ups - 4,4,4. - add 1 rep to 1 set every next workout

 

Scapula pulls - 9,9,9 - add 1 rep to 1 set every next workout

 

body weight rows - amrap at lowest position possible, move up to finish 10,10,10

 

leg assisted pull ups / chin ups - 5,5,5 - add 1 rep to 1 set every other workout

 

Pistol squat - guitar bench 2nd height 10, 8 ,6 - work up to 10 ,10 ,10 lower bench

 

( as time allows)

 

compund dumbell excerise, bench press, shoulder press, stifled dead lift

 

Mon/Wed/Fri

 

Tue/Thur - stretching, some kind of walk or possible hiit 

 

Nutrition-

 

My fitness pal has me at 1850 cals a day for 2lbs a week, but I have been losing more like 1 lbs a week.

 

Mental health -

currently in group counselling and meditate 2x10 mins a day

 

Current Long term goal - move my body anyway I want to

 

As my 3 year old daughter says - " let's do this"

[Garris]

 

 

Pretty good eating day, a bit over calories, but it was all good proteins and veggies.

 

got over 30 mins of walking in while my daughter napped plus 2 park trips since it was so beautiful out.

 

i am still incredibly sore from yesterday's work out, going to do some rolling and stretching before bed, I am super pumped to get to do this work out tommorrow.

 

mental health was good, I didn't let my thoughts of work interfere with the present of having fun with my kids.

[aishah hope]

Welcome! I'm really glad you're here. Those are some seriously amazing goals.

[Garris]

1 hour ago, aishah hope said:

Welcome! I'm really glad you're here. Those are some seriously amazing goals.

 

Thanks, I'm really excited to make these changes and put in some hard work!

 

[Garris]

Day 2:

 

This is pretty much my standard day eating

 

Breakfast - 

 

3 eggs

1/3 cup bran 1/2 cup 1% milk

banana

 

coffee break -

 

2 serving Greek yogurt

1 scoop chocolate protein powder

1 serving oats

 

lunch -

 

2 slices of little big bread

4 slices of turkey 

mustard 

pickles 

spinach

 

baby carrots

 

drive home - apple

 

usually leaves me with 600 cals for dinner/evening

 

workout was good progressed at each

 place I wanted to .

 

only problem I have right now is a knot in my shoulder.

 

ill spend some time this evening rolling it out.

 

i tried eccentric pull ups, saying I can hold at top position for a second might be a bit of an over statement.

 

oh well.

 

"let's do this"

[Garris]

Day 3:

 

 

things going well today, work is a bit boring, waiting for info from architects and engineers.

 

commute was butt (2 hours to get home)

 

kids as were ok with dinner even though it was a gross meal(sons words)

 

now im on the computer for group counselling and hopefully 10-15 mins of burpees for my daily dose of loving myself

 

8.5 mins 30

on 30 off, I want to die!!

[Garris]

Day 4:

 

- food was on point

- messed up meditation in the morning didn't leave enough time

 

work out

 

pushups:

 

6,5,5,5

 

scapular pull:

 

10,10,9,9

 

bodyweight row (knees bent)

 

10,10,10,10 ( move up to legs straight)

 

assisted pullup:

 

6,5,5,5

 

pistol box squat :

 

8,8,8( lower chair next time)

 

static hang : 40 secs

 

Lets do this!

[Garris]

Day 5:

 

exhausted today, eating was good. Meditated 15 mins in the morning.

 

wife has gone out to a movie so I didn't get my walk in and I think I'm just going to go lay in bed and read.

 

 

[Garris]

Day 6

 

good eating decisions, and workouts progressed, sleepy

 

ok got some coffee in me proper update time:

 

Eating: after I wrote on day 5 I had a bit of a moment and ate more, it happens, I'm moving on. Day 6 eating was good, had a bbq at my Dads, ate chicken burgers with no buns, and mostly veggies. A bit over calories, but no stuffing myself.

 

workout :

 

Pushups:

 

6,6,5,5

 

scapula pulls:

 

10,10,9,9

 

bodyweight row(legs straight):

 

6,6,6,6. Had trouble getting all the way up seems like the last 4-6 inches I just can't get....

 

assisted pull ups:

 

6,6,5,5

 

box pistol squat( lowest position on guitar stool):

 

3,3,3

 

static hang : 1 min!!!

 

 

 

[Garris]

Day 7 - weigh and measure!!

 

Peak weight : 286lbs

 

Today weight: - 230lbs(ate breakfast and coffee and 24oz water before weigh in oops)

 

Waist : 42 1/4" -(same)

Chest: 43" - (+3/4")

Hips: 42 " - (-1/2")

Biceps(L&R): 14"/14" -(same)

Shoulders - 48 1/4" (first time)

 

bfcaliper -3 site( each measure 3 times- averaged)

 

chest - 43mm

ab- 45mm

thigh - 41 mm

 

good eating day, topped off with a red robins wedgie burger and side salad!!

 

[Garris]

Day 8:

 

lazy Sunday , tried to eat well with no tracking , kids friends birthday party 1 piece of pizza, no cake.

 

played lots with the kids in a gym to make up for no walking.

[Garris]

Day 9:

 

hungry like the wolf all day. Ate a bit over my calories but I just felt hungry all day. Tried to keep it good food. 

 

Workout:

 

Pushup:

 

6,6,6,5

 

scapulat pulls:

 

10,10,10,9

 

horizonral row(legs straight)

 

4,4,4,4(can do 4 reps all the way up)

 

assisted pull ups

 

8,8,8,8

 

bulgarian split squat( hips bugging  me from riding tricycles)

 

5,5,5

 

no hang today.

 

didnt get any meditation in and was super exhausted. In bed by 8 trying to sleep by 8:30

 

[Axiel]

Hey Garris,

 

Nice progress! I'm just getting started on the bodyweight exercises, so like seeing other people's progress and thoughts as they work on it too.  I'm diabetic, and have adopted a low-carb diet, but I find if I'm feeling hungry, I usually need to adjust my good fats intake up some.  I'm not sure how that fits with your macros, but adding some butter, nuts or avocado may help with hunger. Also water, lots of water.

 

Keep up the fight

 

 

 

 

[Garris]

40 minutes ago, Axiel said:

Hey Garris,

 

Nice progress! I'm just getting started on the bodyweight exercises, so like seeing other people's progress and thoughts as they work on it too.  I'm diabetic, and have adopted a low-carb diet, but I find if I'm feeling hungry, I usually need to adjust my good fats intake up some.  I'm not sure how that fits with your macros, but adding some butter, nuts or avocado may help with hunger. Also water, lots of water.

 

Keep up the fight

 

 

 

 

 

Thanks!

 

right now I try for a 20,40,40 for fat, carbs, and protein at 1800 cals.

 

ill try adding some fat in and see what happens

[Garris]

Day 10:

 

Forgot to meditate this morning, kind of grumpy.

 

group counselling this evening, and I am say that I am going for a 30 min walk after, so that I have to do it.

 

food was pretty good today.

 

Just feeling kind of tired lately...

 

 

edit* walk complete

[Garris]

Day 11:

 

ugh today. A bunch of stuff didn't happen for work and it was so boring. 

 

I ate well until I got home had dinner , then powered through a bagel with Nutella, and a fistful of nachos.

 

workout felt half asses

 

Workout:

 

Pushup :

 

6,6,6,6

 

scapular pull:

 

10,10,10,10

 

horizontal row:(legs straight)

 

4,3,3,3 - feels like I need to go back to bent knees and work on those ones a bit more

 

assisted pull ups :

 

8,8,8,8

 

pistol squats:

 

couldnt be assed

 

now its time to put the kids to bed and play games while trying to stay out of the kitchen.

 

[Garris]

Day 12:

 

felt more upbeat today. Eating was on point!

 

30 min walk done!

 

wicked knot in my shoulder, hurts when I turn my neck...not enough stretching post workout maybe....

[Garris]

Day 13:

 

meditated in in the morning, eating was on point. Seems to be easier if I make sure I take more cals with me during the day and have a smaller supper.

 

workout:

 

pushups:

 

7,6,6,6

 

scapular pulls (slow down eccentric)

 

10,10,10,10

 

horizontal row(knees bent)(3 sec eccentric)

 

6,6,6,6

 

assisted pull up(1 leg)

 

8,8,8,8

 

1 1/2 rep lateral raise (10lbs)

 

5,5,5,5

 

gonna do squats tommorrow!

 

 

 

 

[Garris]

Day 14:

 

Today was a cheat day. I needed it. I gave myself permission, I consumed way over my given calories, and I feel really full.

 

no real excersizes except climbing and playing with my daughter at the park.

 

looking forward to her going to bed and having some alone time tonight, with far cry primal and dirt 4.

 

[Garris]

Day 15:

 

stayed up up to late and woke up early with a squirmy little cuddler( my 3 year old) best way to start the day.

 

Im feeling in a much better headspace after some advice from some other users  #guzzi #defining #Paulg

 

I'm going to start at a slight caloric increase bringing it up to 2000 cals a day to start and go from there. I'm also going to take a deload week. I think I will do the deload week next week or the following to give my body a bit of time to adjust to a new calorie intake.

 

I took some measurements this morning so I had some starting points for this new calorie. But I ate before took the measurements so they are slightly skewed I think.

 

Chest : 43 1/4 " (+1/4)

Waist : 42" (-1/4")

hips : 42 1/4" ( +1/4")

Biceps(L&R) 14",13 7/8" ( same, -1/8 )

shoulders : 47" 1/2 ( -3/4") ( my wife is away and this measurement is hard to do myself. I'll get her to double check it.)

 

its still ill early in day so I'll update activity later,

 

had a good eating day, hit my 2000 cal basically dead on. Played with the kids, lots of outside time.

 

gonna do a quick walk to the store to pick up some turkey for lunches.

[Garris]

Day 16:

 

tired, but only because I didn't get enough sleep last night.

 

eating was good again bang on 2000cals

 

workout:

 

pistol squats:(hate them so I started with them) lowest setting in bench

 

4,3,3

 

pushups:

 

7,7,6,6

 

eccdntric chine ups

 

i couldn't believe I could do these about 

 

4,3,2

 

body weight row knees bent

 

8,8,8,8

 

lateral shoulder raise 1.5 reps

 

6,6,6,6

[Garris]

Day 17:

 

E3!!!

 

eating as good, group counselling was ok. Work was a bit better. 

 

Reached out to to a friend that I had pushed away from due to my anxiety and depression and they don't hate me.

[Garris]

Day 18:

 

pistol squat:

 

4,4,3

 

pushups ;

 

7,7,7,6

 

horizontsl row( legs straight)

 

3,3,3,3

 

eccentric jump chin-ups( 3 sec)

 

3,3,3,3

 

lateral shoulder raise 1.5 rep 10lbs

 

7,7,7,7

 

good workout, good eating enjoying my shift to 2000 cals.

 

starting to feel sick.

 

 

[Garris]

Day 19:

 

slow work day day so I decided to get my excersise in by a carrying garbage from the roof down two stories  to a bin, made about 20 trips.

 

good eating and watching giantbombs e3 coverage 

[Garris]

Day 20:

 

got out stuck doing a fire watch at work, we are Reno-ing a old gym.

 

I was stuck there for 4 hours with nothing to do, found a couple things so I decided to get my workout out of the way.

 

workout

 

pistol squats (assisted):

 

4,4,4

 

pushups:

 

7,7,7,7

 

eccentric chin ups(3 sec)

 

4,3,3,3

 

pushups (feet elevated about 18")

 

3,3,3

 

wall plank(30 secs)

 

1,1,1

 

couldnt find anything to do my rows. Oh well