Day 000: lookin fat, feelin fat

Ok it's time to get back on track! From March last year up until about May of this year I went from ~330lbs to about 225 or so, since then I've been hovering around 235ish. I'd like to get down to ~200-210 (I'm 6'2"). I think this will probably be as challenging as losing the initial 100ish.

This summer I was an absolute fat ass. Too many parties, too many vacations, too many trips to Mangia Bene, Sweet Basil, Tosca, Wendy's, etc. I'm honestly amazed that I didn't balloon back up to 300! I also stopped running and started half assing it on elliptical, this was a mistake.

I have a lot going for me now though:

• Fall/winter so no vacations/weddings and significantly less going out
• My wrist is healed! Actually I'm relatively pain free
• I'm moving back to my old apartment where I lost almost all of the weight, I was in such a good routine living there
• I'm going to make an effort to rediscover video games, these things actually keep my from going out and eating/drinking my face off

Goals

My main goal is to lose 30lbs while increasing strength. Sub goals would be a powerlifting total (1RM bench press + squat + deadlift) of 1000 and running in the Falmouth Road Race next year (since I'm automatically in), at around an 8:30 pace.

The Plan

Fitness: 3 days of resistance training, 3 days of cardio, I will post the resistance plan at the bottom. Cardio will probably be elliptical for a while, I will start running again in the spring hopefully I'll be down to at least 220 by then and it will be a lot easier on my joints. 40 minutes to an hour on cardio days, I don't want to kill myself and I want to recover adequately from squats/deadlifts. I will be tracking workouts on here to make sure that I'm not stalling.

Diet: I will be tracking my diet here on here, not through the daily plate or anything. When I'm focused my diet is so simple that it's very easy for me to count calories. I will try and stay around 2000 calories a day at a 40% protein, 40% fat, 20% carb split. Carbs will all be clean, no sugar/hfcs/etc. no simple starches. Suppliments will be fish oil and ON whey, that's it.

Punishment

On SA everyone has toxx clauses, I don't think I'll get that specific but I'm going to be crossposting daily updates to FB, so if I fuck up and drink a bottle of wine I want everyone to give me shit about it.

Appendix

Resistance training:

Week 1/Workout 1:
Squat: 2 x 5
Straight Back Straight Leg Deadlifts: 3 x 10
Bent Over Row: 4 x 6
EZ Bar Curl: 3 x 8
Calf Raises: 1 x 15

Week 1/Workout 2:
Bench Press: 3 x 3
Incline Dumbbell Press: 4 x 8
Military: 3 x 8
Tate Presses - 3 x 10
Kneeling Cable Crunches 3 x 10

Week 1/Workout 3:
Deadlift: 3 x 5
Leg Press: 2 x 10
Pull-Ups: 4 x 6
Alt Dumbbell Curl: 3 x 8
Calf Raises 1 x 15

Week 2/Workout 1:
Incline Bench: 3 x 5
Dumbbell Bench: 4 x 8
Standing Alternate Dumbbell Shoulder Press: 3 x 8 Each Arm
Tricep Pushdowns: 3 x 10
Sprinters Ab Circuit – 2-3 Rounds

Week 2/Workout 2:
Repeat Week 1 Workout 1

Week 2/Workout 3:
Repeat Week 1 Workout 2