Dirty Dirk's Clean eating adventures

DirkDiggles

Purple Belt
@purple
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All right im at 255 right now which is just kind of horrible.

Im 32yo 6 foot 1 and have a large frame. No really I do.:icon_chee

Anyways: Goal weight:215 (Frankly Im ok with 225 depending on the anount of muscle I am carrying)

Vanity Goal: look similar to what I looked like on the wedding 7 years ago. feel comfortable in current clothes, not like the pants are cutting off my circulation.

Health Goals: Long term maintenance of a healthy weight

Athletic goals: Complete a sprint triatalon faster than my sister. This summer
Find some more fun and challenging athletic challenges.
Maintain or slowly add to strengths.

Background: Former football/rugger always had wide and strong build.let diet and training go to shit. Been recovering from knee surgery in December.

Some current stats:

Bench 1 rep max: 265
Squat: 275 x 5 (being very nice to recovering knee)
Deadlift: 365x 5
1 mile run: 9:40
Chin-ups 4 is the max. (pathetic!)


Today:
2 eggs 1 piece of turkey bacon 1 slice of toast
2 handfuls of pumpkin seeds
lettuce wrap with smoked salmon, 1 tablespoon of cream cheese
protein bar 250 cal 15 g protein
Tuna salad w/ Jalepenos
2 hersheys dark mini's
2 omega 3 supps
1 serving of Metamucil


Activity:
1 mile run, 20 min eliptical
Lifted, Back: chinups 4 sets x 4
lat pull downs 3x12
BOR- dumbells 3 sets x 10 (50 lbs)
Abs stuff


Ill update the rest later. I should be looking up more on the numbers f what I am and what I should be eating.
 
You are close to me in age and height. A little over a year ago I weighed 228 (I now hover around 195). Stay disciplined. If I were you, I would not be too focused on your body weight, rather, I would try to get my bf% and work with that number...or you could simply use your clothing as a form of self assessment. My point is that your weight will be one of several indicators towards getting in shape. The little that you posted of your diet looks good so far (although I'm not a huge fan of protein bars).
 
You are close to me in age and height. A little over a year ago I weighed 228 (I now hover around 195). Stay disciplined. If I were you, I would not be too focused on your body weight, rather, I would try to get my bf% and work with that number...or you could simply use your clothing as a form of self assessment. My point is that your weight will be one of several indicators towards getting in shape. The little that you posted of your diet looks good so far (although I'm not a huge fan of protein bars).

Thanks for the input. Yeah my first indicator will be the pants.
 
Good luck man, I will be keeping up with your progress. Make it happen brother.
 
Thanks for the support.!

Breakfast
2 eggs-
2 slices lean turkey bacon(this tasted like absolute shit)reg turkey bacon is better)\

1 apple
handful pumpkin seeds
5 oz turkey bologna
2 hershey minis
1 cup broccoli w 1/4 cup hummus

1 bagel with cream cheese (at a meeting) oh well
1/2 baked potato

2 lettuce and salmon wraps w/jalepenos

Fit Da say 1900 cals
Too many carbs today not enough protein.

40 minuted lsd- eliptical and expresso bike HR avg- 145
 
Yesterday I had a mtg it was all day and it sucked and there was only dhit to eat. I didnt do too bad, but I didnt do toooo bad.

I had a good w/o though. I ran 2 miles in 19 minutes, and did legs.

DL
135x7
215x5
285x5
325 x5
325x5
365x3

Then I did some extensions, and curls cause the only gdam pwr rack was full.
Took tonight off of w/o tho.

egg mc muffin


1/4 cup of broccoli,
1/4 cup of carrots, 3oz turkey.

bunch of chips and salsa too much
handful of mini hersheys

1 baked ckn thigh
1/2 swt potato

[/COLOR]

Tomorrow- More protein, less carbs

Back to gym- 40 min cardio and bench/push press.
 
Food Name

Amount

Unit

Cals

Fat (g)

Carbs (g)

Prot (g)

Delete


Total

1,752

96.1

111.8

104.1

Egg, whole, fried

175

13.5

0.9

12.5

Turkey bacon, cooked

61

4.5

0.5

4.7

Broccoli, raw

7

0.1

1.5

0.6

Carrots, raw

45

0.3

10.5

1.0

Turkey

212

1.6

0.0

32.8

Tuna 6 inch

1,060

60.0

92.0

44.0

Coffee

4

0.1

0.2

0.4

Peanut butter

94

8.1

3.1

4.0

Peanut butter

94

8.1

3.1

4.0



Total

1,752

96.1

111.8

104.1



Ran 5 slow and agoniziing miles to the beach and back.:mad:

Just posted it from fitday
 
Food Name

Amount

Unit

Cals

Fat (g)

Carbs (g)

Prot (g)

Delete


Total

1,909

63.4

211.2

109.3

Egg, cheese, and ham on English muffin

294

12.9

24.8

19.3

McDONALD'S, Fruit 'n Yogurt Parfait

156

1.9

30.9

4.1

Broccoli, raw

30

0.3

5.8

2.5

Carrots, raw

45

0.3

10.5

1.0

Hummus

174

8.5

19.8

4.8

Taco shell, corn

186

8.3

25.0

2.8

Shrimp, cooked

167

2.7

1.4

32.0

Chicken, breast, skin not eaten

183

4.0

0.0

34.5

Yellow rice, cooked, regular

150

0.3

33.0

3.0

Chocolate, sweet or dark

358

24.2

42.2

2.8

bud select 55

165

0.0

17.7

2.6



Total

1,909

63.4

211.2

109.3

Copied from fitday again


Biked half an hour- 7 miles
Lifted

Chest- Tris
Bench
2 sets 185x 7
2 sets 225 x 5
2 sets 245 x 4

DB Press

70x8
70x 8
80 x 7

Dips-
2 sets x 8
 
Had a couple of tbs of pb
cottage chz-quarter cup, jelly for rkfast.
 
Weighed 252 at the gym saturday morning- goal for next sunday is to get sub 250


Omelette- 3 eggs and 1/4 cup cheddar for breakfast

2 tbs peanut butter and

2 hersheys darks



Sushi tuna roll for dinner
half a slice of pizza
graham cracker


Crazy workout day- ran 5.5 miles

lifted back and bis and abs

4 sets x 5 pullups
lat pull downs
3 sets of 8-12
Rows-
3 sets of 8-12
curls
3 sets db curls
10 reps -35 lbsx 2 sets
8 reps 45 lbs x 1 set
15 min on eliptical
15 minute swim


Yeah I try to track the compound lifts, and today was a rarity where I did very few. I should just carry something with me during the day and track everything.
 
Last edited:
In addition to putting set/reps for your workouts, you should include the weight so you can track your progress. Better yet, you should start a training log.
 
bw was 250 today

3 eggs 2 piece of turkey bacon
Broccoli/carrots with hummus

cauliflower w chz sauce


Tuna salad w/ Jalepenos
2 hersheys dark mini's
2 omega 3 supps
1 serving of Metamucil


Activity:
NONE


serious pain from squats 2 days ago and 5mile run so took a day off. Had a lingering headache today too
 
egg mc muffin
Broccoli/carrots with hummus
4oz or so Turkey
Chicken Soup
Handful of pretzels
Garlic roll
Green Tea
protein shake



2 hersheys dark mini's
2 omega 3 supps
1 serving of Metamucil


15 min run
30 min bike
Chest
Bench
135x7
175 x5
225x5 (2)
245x4(2)

Dips 2 sets of ten
Push ups
2 sets of 15
 
Last edited:
Oh yeah and I weighed 248 at one point today. Id like to blast through the 240's over the next 4-6 weeks.

But its ard to get excited considering how water weight can fluctuate.
 
Kinda slacked 2day.

No workout. I really am still sore from the weekend. Thats what I get for doing deep heavy squats.

neways

egg mcmuffin- breakfast

turkey-4 oz
broccoli, carrots and hummus for lunch

Mc d's yogurt

Peanut butter- 1 slice of bread
2 chocolates

Chicken soup

more peanut butter,
2 gluten free cookies
handful of chedda
 
I think ive mixed up my colors g'dammit

neways

egg mcmuffin for breakfast- goddammit im going to boil some eggs so I dont have to pay 3 bucks for one g'dam egg.

broccoli and carrots and hummus-usual
sardines- warm and gooey style- yum

Subway

Half a roast beef sub and swiss with lots a veggies 20 min before workout



Later the other half after workout.

3 ghiradelli chocolates.



Ran one 9:30 min power mile
16 min on eliptical

Deadlifts

135 x7
215x 5
285x5
355x3
375x1

Leg extensions

3 set x 8 at 135

Then I left

Tomorrow Back and bis. Light shoulders.
 
Ok we wont talk about yesterday. It ended wth a 6 pack and I woke p on the wrong side of 250. I just felt really weird last night and couldnt drag myself to the gym and I ate a lot of crap and drank a bit. Kids have been sick and I was just a bit depressed.

So back to work today.

toast and two tbsp pb this morning
Protein bar-200 cals and 15 g protein after lifting.
fiber bar
3 pieces cauliflower crust pizza loaded with veggies
2 hersheys chocolates
cup almond milk


Killed it at the gym today on the treadmill

Ran my 1st mile at 9:10 which is 20 sec faster than my fastest in years
ran another half after that at 7 mph too

did 15 min eliptical

pullups -4 sets x 5

Lat pulldowns
1 set 150 lbs x 8
2 sets 175 x 5
BOR
3 sets x 6 at 80 lbs

push press
1 set 135 x 7
2 sets 155x 5

a few other things for shoulders and arms you know the typical GUNZ stuff.

 
Oh yeah and I weighed 248 at one point today. Id like to blast through the 240's over the next 4-6 weeks.

But its ard to get excited considering how water weight can fluctuate.

What I do is have a set time of the day I weigh myself. I weigh myself every morning, in my underwear and after taking a morning pee. Like you say with water fluctuation you can and will often weigh anywhere up to 5 pounds more than in a morning on an empty stomach. For that reason I don't really wiegh myself at other times, if I wake up abnormally heavy (considering I haven't had a cheat meal :icon_twis ) then I can possibly account that to water retention.

Having said that, weighing yourself multiple times a day can be useful, as you will be able to learn how your body copes with certain foods. For me though, I just stick to the morning. I always say that If I'm weighing in for anything, a fight, grapple comp or whatever, I'm going to be weighing in on and empty stomach in the AM and for that reason I don't really care too much for what I weigh after that morning weigh in.

Any way well done on the progress so far! Stay Motivated, I know it can be super hard to do so! :D
 
Thanks for the info and the props. Its interesting how quickly things have gone well for me. This is the first time ive done a log, and it has helped alot i think with both staying motivated, and getting results. Right now I have been trying to hit something cool each time I work out, and I wonder ow I will deal when the results are not so easy.

Anyway
I was back to 248 this morning.

Food:
2 tablespoons of pb
two fiber bars
sushi roill after work out
Plate of spaghetti, meatballs and sausage for dinner
2 hersheys chocolate


Work out

Big day again 3 pr's

PR for length on bike- 8 miles in 32 min
PR for watts avg- 150

Bench
buncha warmup sets, then 225x5
245x5
274.9999x 3

The 275 was a pr but not really I did a bit more in college, but its been a while since i could hit those marks

incline press
70lbs x 8
80-lbsx8
80-lbsx8

3 sets pushups x 10
3 sets med ball situps x 10
3 sets plank hold x 3

 
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