Zero to Hero

GapMinder

How did I end up here, female 32 5-8 and 19 stone 5 lbs? Years of bad eating and without doubt a very unhealthy relationship with alcohol.

About this time of year 4 years ago I was the same weight got down to 13st 13lb , by a mixture of eating right myself , joining weightwatchers for a period of time and damn hard phyiscal activity.

Ironically I've always been really active, I've played GAA for years and would regularly train 3/4 times a week during the season , my weight would have naturally gone up and down depending on the time of year.

A bad injury stuffed my during the summer and along with losing my job , I lost all confidence in myself and turning the food and alcohol for comfort.

The switch has gone off in my head , I am now ready to get back to a healthy weight and live a healthy life.

I've started since tuesday didn't initially want to weight myself for a few weeks as I knew it would be bad but glad I did now , it is my reality.

I've walked 3 times this week about an hour each time, I'm doing a free trial day of a gym on saturday and will definitly be joining it. They offer free assessment/programs and a weekly weigh in club so will be ticking all those boxes.

I've started logging on Myfitnesspal and have a current calorie allowance of 1,780 which I will do my utmost to stick to. I am also planning on not drinking for the forseeable so this should help a lot.

I hope to use this thread to motivate myself , be accountable on here and fingers crossed get a pat on the back or a kick up the arse when needed by you lot.


I hope you enjoy my journey.

G

GapMinder

Day 4 19st flat

I'm aware that this is mostly water but it did bring a smile to my face this morning.
Did a half hour walk last night and this evening I did a (slow) breaststroke for 30mins and arsed around in the pool for another 20mins

Diet has been fairly good
Breakfast eggs or porridge
Snack yoghurt and nuts/seeds mix
Lunch brown bread sandwich with turkey salad
Snack 1 or 2 pieces of fruit
Dinner homemade thai fish curry or fish jambalaya

Other snacks have been a few jaffa cakes/buttons/low cal crisps - I know long term this isn't what i should be snacking on but I'm somewhat of a junkfood fiend so this is good for me for now. I'm also drinking 3/4 cans of coke zero a can , I know this must go too.

Trying out a gym tomorrow so hope to be a member by next week.

Have gotten a lot more energy from eating better.

G

GapMinder

Day 5
1750 calories

Did a free sample day at the gym . Will be joining next week. Probably should have done more but this is what I did anyway. I might add there was zero method to what I did! I'll get a program when I join properly.

25 mins threadmill slow jogging /walking

Deadlifts - back in March I did a 1RM of 125kg feel along way from there now but it's a longterm goal to get back lifting that.

bar only x 10
30kg x 10 x 2
40 kg x 8 x 3
50kg x 6 x 6


Bent over rows
12.5kg x 8 x 5


Pull down machine
25kg x 8 x 5

20 mins swimming.

G

GapMinder

Day 6
1720 calories

We started back club training this morning , so we did a short warm up and then did a running session they were supposed to be sprints , I was just ticking over in some of these runs.

6 x 100m
4 x 200m
2 x 400m
1 x 800m

food has only been ok today, stuck to the calories but this evening I hit the taytos and chocolate. Need to improve on this front and drank a good bit of coke too.

No alcohol in a week - very happy about this.

G

GapMinder

Day 7
1732 calories

So I've officially joined the gym , I am getting my initial assessment and programme on thursday so again this is my own makey uppy routine that I did this evening. Legs were sore from saturday and sundays efforts so mainly arms today.

35 mins bike - v light resistance just wanted to loosen legs

Barbell rows
Bar x 8 x 2
30kg x 8 x 5
40kg x 5 x 5

Pull down machine
35kg x 8 x 8

Shoulder press machine
15kg x 8 x 5

20mins in pool messing about.

Food again has been fairly good , still have a few issues with it that need sorted in the long run but happy enough.

G

GapMinder

Day 8 Weigh In 18st 13lbs Weekly - 6lbs Overall - 6lbs
1493 calories

Happy out with the 6 lb loss , I realise most of that's probably water weight etc but its v nice to see 18 and not 19.

Gym today

Bike 35mins light resistance
Pull down machine
35kg x 8 x 8
45kg x 4

Shoulder press
15kg x 8 x 5

Chest press machine
15kg x 5 x 2
25 kg x 5 x 5

Leg extension machine
5 kg x 10 x 5

Hoping for a 2/3 lb loss this week.

G

GapMinder

Day 9
1750 calories

I was feeling a bit down today, with a few different things , just back from the gym and it is true what they say about exercise affecting your mood/outlook. I'm gaining confidence day by day in the gym, I'm not as intimidated by the muscle boys! I have my assessment tomorrow and will be getting my plan so hopefully my workouts will have a lot more direction.
Today I did

35 mins bike

Did the next 3 as a mini circuit
Dumbell chest press 10kg x 8 x 5
Kettlebell swings 12kg x 12 x 5
Skull Crushers 3kg x 10 x 5

Next mini circuit
Russian twists 5kg ball 20 x 5
Bicep curls 10kg x 10 x 5
Lateral raises 3kg x 10 x 5

Seated leg press
5kg x 10
15kg x 10 x 2
25kg x 10 x 3
35kg x 10 x 2

G

GapMinder

Day 10
1470 calories

I got my initial assessment in the gym no surprises but still FML
Weight 119.5kg
BMI 40.4
Fat% 48.7%

This is my workout programme to start with

Bike 20mins
Cross trainer 10mins

Seated leg press
25kg x 10 x 3
Seated leg Curl
20kg x 10 x 3
Leg extension 15kg x 10 x 3


Row weight machine (forget proper name)
20KG X 10 X 3
Pull down machine
25kg x 10 x 3
Shoulder press
10kg x 10 x 3
Chest press
15kg x 10 x 3

Bicep curls
7.5kg x 10 x 3
Kettlebell swings
12kg x 10 x 3

May need to adjust some of the weights but this is what I started off on anyway.

G

GapMinder

Day 11
Calorie 1767

20mins bike
10mins cross trainer

Seated leg press
35kg x 10 x 3
Seated leg Curl
20kg x 10 x 3
Leg extension 15kg x 10 x 3


Row/rear deltoid machine
22.5KG X 10 X 3
Pull down machine
30kg x 10 x 3
Shoulder press
15kg x 10 x 3
Chest press
15kg x 10 x 3

Bicep curls
7.5kg x 10 x 3

Kettlebell swings
12kg x 10 x 3

skull crushers
3kg x 10 x 3

G

GapMinder

Day 12
1718 calories

20mins bike
10mins cross trainer

Leg press
10 x 35kg x 3
Leg curl
10 x 20kg x 3
Leg extensions
10 x 15kg x 3

Row machine
10 x 22.5kg x 3
Pull down
10 x 32.5kg x 3
Chest press
10 x 20kg x 3
Shoulder press
10 x 17.5kg x 1
10 x 15kg x 2

Bicep curl
10 x 7.5kg x 3

Skull crushers
10 x 5kg x 3

Kb swings
10 x 12kg x 3

GapMinder

Day 13
1749

Club training , running session

6 lap , 1 slow, 1 quick etc
8 x 50m sprints
8 x 40m sprints

I am spent.

G

GapMinder

Day 14
Calories 1612

Bike 20mins
cross trainer 10mins

Leg curl
10 x 20kg x 1
10 x 22.5kg x 2
leg extension
10 x 17.5kg x 2
10 x 15kg x 1
leg press
10 x 37.5kg x 3

row
10 x 22.5kg x 3
pull down
10 x 32.5kg x 3
shoulder press
10 x 17.5kg x 1
10 x 15kg x 2
chest press
10 x 22.5kg x 3

bicep curl
10 x 10kg x 2
kb swing
10 x 12kg x 3

G

GapMinder

Day 15
Calories 1529
18st 9lbs Weekly - 4lbs Overall -10lbs

Bike 20 mins
Cross trainer 10 mins

Leg extension
10 x 17.5kg x 3
leg press
10 x 37.5kg x 1
10 x 40kg x 2
seated leg curl
10 x 22.5kg x 2
10 x 25kg x 1

row
10 x 25kg x 3
shoulder press
10 x 17.5kg x 1
10 x 15kg x 2
chest press
10 x 22.5kg x 3
pull down
10 x 32.5kg x 1
10 x 35kg x 2

skull crushers
10 x 5kg x 3
bicep curls
10 x 10kg x 2
kb swings
10 x 16kg x 2

Happy out with the - 4lbs

G

GapMinder

16
Calories 1505


Bike 20 mins
Cross trainer 10 mins

Leg extension
10 x 17.5kg x 2
10x 20kg x 1
leg press
10 x 40kg x 1
10 x 42.5kg x 2
seated leg curl
10 x 25kg x 3

row
10 x 25kg x 2
10x 27.5kg x 1
shoulder press (i find this one so hard)
10 x 17.5kg x 1
10 x 15kg x 2
chest press
10 x 22.5kg x 3
pull down
10 x 35kg x 3

skull crushers
10 x 5kg x 3
bicep curls
10 x 10kg x 3
kb swings
10 x 16kg x 3

GapMinder

17
1528

Bike 20mins
Cross 10 mins

Leg extension
10x 20kg x 3
leg press
10 x 42.5kg x 3
seated leg curl
10 x 25kg x 1
10 x 27.5kg x 2

row
10 x 25kg x 3
shoulder press
10 x 17.5kg x 1
10 x 15kg x 2
chest press
10 x 22.5kg x 3
pull down
10 x 35kg x 3

skull crushers
10 x 5kg x 3

kb swings
10 x 16kg x 3

GapMinder

18
2050 calories

Really needed a rest day so no gym today . Will be back there tmrw.

GapMinder

19

1626 calories

bike 20mins
cross 10 mins

Leg extension
10x 20kg x 3
leg press
10 x 45kg x 3
seated leg curl
10 x 25kg x 1
10 x 27.5kg x 2

row
10 x 25kg x 1
10x 27.5kg x 2
shoulder press
10 x 17.5kg x 3
chest press
10 x 22.5kg x 3
pull down
10 x 35kg x 1
10 x 37.5kg x 2


5kg med ball russian twists
20 x 5

40 leg raises

30 glute bridges


G

GapMinder

20
Calories 172

10 Mins
30second quick jog
30second slow jog

6 x 200metres quick

2 x 1km runs

G

GapMinder

21

1711 calories

bike 20mins
cross 10 mins

Leg extension
10x 20kg x 3
leg press
10 x 45kg x 3
seated leg curl
10 x 30kg x 1
10 x 32.5kg x 2

row
10x 27.5kg x 3
shoulder press
10 x 17.5kg x 3
chest press
10 x 22.5kg x 3
pull down
10 x 37.5kg x 3

Skull crusher
10 x 5kg x 3


Will weigh myself tomorrow , but very happy to have 3 weeks done with a relatively healthy diet and have hit the gym or been active most days. No booze taken in that time which I'm happy about as it has helped to keep me on track.
Onwards.

G

GapMinder

22
1735 calories
18st 7lbs Weekly - 2lbs Overall -12lbs
Very happy with the loss!


bike 20mins
cross 10 mins

Leg extension
10x 20kg x 3
leg press
10 x 45kg x 1
10 x 47.5kg x 2
seated leg curl
10 x 32.5kg x 3

row
10x 27.5kg x 3
shoulder press
10 x 17.5kg x 3
chest press
10 x 22.5kg x 2
10 x 25kg x 1
pull down
10 x 37.5kg x 2
10 x 40kg x 1

GapMinder

23
Calories 1554
No gym today been on my feet all day.

GapMinder

24
calories 1730

bike 15mins
cross 15 mins

Leg extension
10x 20kg x 3
leg press
10 x 47.5kg x 3
seated leg curl
10 x 32.5kg x 3

row
10x 27.5kg x 3
shoulder press
10 x 17.5kg x 3
chest press
10 x 25kg x 3
pull down
10 x 40kg x 3

fair play to you staying so active all the time

GapMinder

Thanks , I've struggled a bit this week as work has been really busy but feeling better/healthier, some of my clothes starting to feel looser . There has been a few days where my legs have felt very heavy from exercising but mostly ok. I plan to get reassessed the week after next in the gym so the workout will change then I suppose. Still catch myself in the gym mirrors and can't believe how big I am but will keep plugging away.

Alf Veedersane

GapMinder wrote: »

Thanks , I've struggled a bit this week as work has been really busy but feeling better/healthier, some of my clothes starting to feel looser . There has been a few days where my legs have felt very heavy from exercising but mostly ok. I plan to get reassessed the week after next in the gym so the workout will change then I suppose. Still catch myself in the gym mirrors and can't believe how big I am but will keep plugging away.

You're 24 days in and making a huge effort and a lot of people give in a long while before 24 days.

Keep on keeping on and focus on those little wins - clothes feeling looser - and remember thats after ~ a month. You're in a better place than you were and focus on being in a better place than now in another month or so.

You're going really well. Just keep plugging away and the results will continue to come

GapMinder

25
Calories 1990
No gym

GapMinder

26
Calories
1835

45 Mins aqua jogging

GapMinder

27
Calories 1618

GapMinder

28
calories 1400

50mins aqua jogging

Twinged my knee at the weekend so changing it up a bit this week.

GapMinder

29
1445 calories
Weight 18st 4lbs Weekly - 3lbs Overall -15lbs
Happy days.

bike 20mins
cross 10mins

pull down
10 x 40kg x 3
shoulder press
10 x 17.5kg x 3
chest press
10 x 25kg x 3

GapMinder

30
1600 calories

GapMinder

31
1780 calories

bike 30 mins 12.6km . this is coming along nicely when i started it was 35mins 12.3km


chest press
10 x 27.5kg x 3
pull down
10 x 40kg x 3
row
10 x 30kg x 3
shoulder press
10 x 17.5kg x 3

GapMinder

32
1659 calories

GapMinder

33
1773 calories


bike 20 mins
cross 10 mins


chest press
10 x 27.5kg x 3
pull down
10 x 40kg x 3
row
10 x 30kg x 3
shoulder press
10 x 20kg x 1
10 x 17.5kg x 2

20 x 5kg x 5 med ball russian twists

30 sec plank

GapMinder

34
blowout calories

GapMinder

35
1580 calories

bike 20
cross 10

chest press
10 x 27.5kg x 2
0 x 30kg x 1

pull down
10 x 40kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 1
10 x 17.5kg x 2

30 mins aqua jogging

GapMinder

36
1780 calories

bike 10mins
cross 10 mins
rowing machine 10 mins

chest press

10 x 30kg x 3

pull down
10 x 40kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 2
10 x 17.5kg x 1

GapMinder

37
1700 calories
Weight 18st 2lbs Weekly - 2lbs Overall -17lb

GapMinder

38
2200

bike 20
cross 10

chest press
10 x 30kg x 1
10 x 32.5kg x 2

pull down
10 x 40kg x 2
10 x 42.5kg x 1

row
10 x 30kg x 3

shoulder press
10 x 20kg x 3 (barely got this )

I got my workout done this morning, I've been an all day work thing today and again tomorrow, I've guessed the calories could be out a bit. Won't get a workout in tomorrow but will get back on track on saturday.

It's been good these last few weeks, v tough at times to keep the food in check but I've mostly done it. In saying that I have had very few distractions really and no nights out , I have a few upcoming nights and I'm already a little anxious of them as don't want to undo or stall any progress but hopefully I'll be able to get back on track asap after these events.

Back on sat.

GapMinder

42
1760 calories

25 mins bike
10 mins cross

chest press
10 x 32.5kg x 3

pull down
10 x 42.5kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 3

GapMinder

43
1444 calories

25min bike
10 min cross

chest press
10 x 32.5kg x 3

pull down
10 x 42.5kg x 3

row
10 x 30kg x 3

shoulder press
10 x 20kg x 3

20 x 5kg med ball russian twists x 5

GapMinder

44
1530 calories

GapMinder

45
1550 calories
Weight 18st 0lbs Weekly - 2lbs Overall -19lb

Had my second assessment 4 weeks on from the first one and here are the numbers
Weight Started at 119.5kg, now 114.1kg
BMI Started at 40.4, now 38.6
Fat% Started at 48.7%, now 47%

Work out
Bike 25 mins
Cross 10 mins

Chest press
10 x 32.5 x 2
10 x 35kg x 1

Shoulder press
10 x 20kg x 3

Pull down
10 x 42.5kg x 3

Bicep curls
12 x 10kg x 3

GapMinder

46
2500ish calories

GapMinder

52
2500ish calories

25min bike
15 min cross

Chest press
10 x 35kg x 4

Shoulder press
10 x 20kg x 3

Pull down
10 x 42.5kg x 3

GapMinder

57
1760 calories

25min bike
15min cross

Chest press
10 x 35kg x 4

Shoulder press
10 x 20kg x 3

Pull down
10 x 42.5kg x 1
10 x 45kg x 2

20 X 5KG Med ball twists x 5

Rubbish effort last week and a half or so but back on track from today,

GapMinder

58
1650 calories

25min bike
15min cross

Chest press
10 x 35kg x 4

Pull down
10 x 42.5kg x 1
10 x 45kg x 2

Row
10 x 30kg x 3

Shoulder press
10 x 20kg x 3

Med ball twists
20 x 5kg x 5

GapMinder

59
1550 cals

GapMinder

60
1560

bike 30
cross 10

Chest press
10 x 37.5kg x 1
10 x 35kg x 3

shoulder press
10 x 20kg x 3

GapMinder

61
1750 calories

GapMinder

62
1828

Bike 25
cross 15

chest press
10 x 35kg x 2
10 x 37.5kg x 2

pull down
10 x 42.5kg x 1
10 x 45kg x 2

shoulder press
10 x 20kg x 3

row
10 x 30kg x 3

bench press
8 x 20kg x 2
8 x 30kg x 2