Skipping fried eggs on pizza is a start!
Oscar started april 13 2009 at a slouching grouchy weight of 283 pounds.
For someone as short as I am, that's leaning on obesity and leaning on just about anything else.
Found the intertubes the greatest source of help in many aspects in developing The Oscar Madison, from here on out to be called the OM
I found this site not long after start on developing a new program it has been a great help and inspiration I will thank you all once again.
The first few weeks I chronicled everything I ate, calculated the calories in everything I took in. Now I did have a pretty good idea what i was going to eat each day, that being a lot less than i was before. 3-4 thousand calories and hardly any efforts during a day next thing you know you can't see yer shoes or tie them!
From shapefit and a several other places I learned I was going to need to manage "macro's" and eat a ton of food, a lot more often than I ever imagined. After all a can of tuna and a can of green beans have so few calories you really need to bulk up on the intake. That i liked.
Remembering to eat at each time during the day gets a tad tricky when you are not used to it but I'm progressing to the 5-6 meal range nicely I think.
I'm unemployed so i have an retired persons schedule.
I get up and eat a banana, have 5grams of l-glutamine in water, coffee and cream, read the paper.
stretch 5-7 minutes
stationary bike 5 minutes @6-7 resistance, increasing to higher number every other minute,(started in April at 4-5 for 10 minutes)
M-W-F are weight days
I have whittled together an A and a B series alternating
A = with 45-60 seconds rest between each
BB bench flat 5x10
BB rows 90 degrees 5x10
BB bench incline 5x10
BB rows 45 degrees 5x10
BB bench decline 5x10
BB Step ups 3x10 each leg
BB dead lifts 5x10
stationary bike 5 minutes @6-7 resistance alternating each minute
B = with 45-60 seconds rest between each
BB military press front 5x10
DB rows on knee on chair each arm 5x10
BB military press behind head/back 5x10
calf raises standing on step 5x10 last set increase to 15-20 or till it hurts!
BB squats bar on back 5x10
BB curl overhand 3x8
BB curl underhand 3x8
BB close grip standing rows 3x6
stationary bike 5 minutes @6-7 resistance alternating each minute
Alternating days is for G.P.P or general physical preparedness
stretch- stationary bike 5 minutes @6-7 resistance alternating each minute
push ups on fists 10x10 first three sets right off next seven are interspersed between other movements
leg raises flat on back raising legs up lowering slow and nearly touching ground and same on each side 3x20
j-jacks 4x20
run stairs to basement 3x5 14 (steps and a work out in itself) one minute rest between sets
leg kick backs 3x20 each leg
planks 3x30 seconds flat no side planks yet!
stationary bike 5 minutes @6-7 resistance alternating each minute.
on Sunday I try rest no work out but walk through woods hilly terrain we do it in about 30 minutes, lots of bugs and hot we do it in 26 minutes huffing. this walk is 6 out 07 7 days in evening after dinner.
after each work out i do whey shake cup/scooper and a half on weight day and a scoop on gpp day. usually a spoon of honey not long after some fruit while i make breaky.
one day its oatmeal next its meat and scrambled eggs with water . by this time i'm on 4rh bottle of water each 1 pint.
vitamins after
b x2
c x1
fish oil x2
d x1
glucosomine+ condroitin x2
water
lunch tuna/chicken sammy, bread whole wheat 70 cals each slice lettuce miracle whip. vegs celery carrots cukes
next food 2-3 in afternoon cheese almonds vegs cottage cheese, meat might be left over from day before a variation on that theme water
dinner is a grilled meat like chicken, pork, or beef. salad, green beans sweet potato, cottage cheese, peas, brown beans, wild rice, brown rice,
pasta made with a low glycemic noodle and many whole grains (these taste pretty damned good too!) sauce on pasta look for least amount of sugar some have little added some have tons added.read labels ! water
night time 8-9ish, is a variation of these: almonds, cottage cheese, wheat cereal and milk. celery and peanut butter carrots cheese and cucumbers. water
I've had 3-12" pizzas since April 13. used to be one or two a week.
last weekend I had a dipped ice cream cone, i stole one oatmeal chocolate chip cookie two weeks ago nobody seen me!
I actually seem to eat all the time but I'm eating such low calorie foodstuffs its not piling on any more I feel better I certainly look better!
some days not enough cals for work outs, I can feel that with a lethargy later in day but i work it out.
later today i'm taking a couple pictures to add to post but need a few props first.
Thanks for you time reading and much help through combined knowledge !
Onward we go
Regards,
Oscar
edit: dates and spelling
The Oscar Madison Program
Moderators: Boss Man, cassiegose
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oscarmadison
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The Oscar Madison Program
Last edited by oscarmadison on Mon Jun 15, 2009 8:20 pm, edited 1 time in total.
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oscarmadison
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turrible pictures
before
after
two bowling balls less with oscar plan 09 actually 33 pounds less but who's counting!?
I know I'm still a gynormouse cow with about 3 bowling balls to go but I'm in this race for long haul and can take the time and effort to get to a maintainable range by next year april time.
Regards,
Oscar
after
two bowling balls less with oscar plan 09 actually 33 pounds less but who's counting!?
I know I'm still a gynormouse cow with about 3 bowling balls to go but I'm in this race for long haul and can take the time and effort to get to a maintainable range by next year april time.
Regards,
Oscar
Be careful on the Tuna, its high Mercury. I'd suggest no more than 2-3 times a week for better chelation of the Mercury.
If you eat low Mercury stuff instead like Salmon, could go for 100g, (3.5OZ), a day. I use that as a limit, because to me, low Mercury isn't a license to eat loads, because then you get a smilar intake to Tuna anyway.
You could go for 2x50g low Mercury per day, in which case you could add things like Peas, Beans, Lentils, Mushrooms and Rice, to recover some lost protein, then owing to the Carbs, just top up Carbs in that instance with things like Tomatos, Cucumber, Parsley, Peppers, Veggies, Cashews etc etc.
If you eat low Mercury stuff instead like Salmon, could go for 100g, (3.5OZ), a day. I use that as a limit, because to me, low Mercury isn't a license to eat loads, because then you get a smilar intake to Tuna anyway.
You could go for 2x50g low Mercury per day, in which case you could add things like Peas, Beans, Lentils, Mushrooms and Rice, to recover some lost protein, then owing to the Carbs, just top up Carbs in that instance with things like Tomatos, Cucumber, Parsley, Peppers, Veggies, Cashews etc etc.
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oscarmadison
- ESTABLISHED MEMBER
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- Joined: Mon Apr 27, 2009 5:27 pm
tuna is prolly 2-3 times, salmon 1 and mackerel 1. approximately
we had 40 pounds of fresh caught salmon last year but have run out recently.
boooooooooooooo kids not going salmon fishing this year, its off to Canada for walleye and northern pike.
we also eat talapia once a weekish for dinner usually in giant veg salads.
when ever I open a can of tuna i see your words in minds eye, all good things in moderation? and a few bad things in more moderation.
we had 40 pounds of fresh caught salmon last year but have run out recently.
boooooooooooooo kids not going salmon fishing this year, its off to Canada for walleye and northern pike.
we also eat talapia once a weekish for dinner usually in giant veg salads.
when ever I open a can of tuna i see your words in minds eye, all good things in moderation? and a few bad things in more moderation.
Hey Oscar Madison!
Congrats!!! 33 lbs is GREAT!!! I know it's so hard to believe that you can eat all this food and "lose" weight!
Keep up the good work - we're all here to support each other!
I just finished the UPT program - didn't lose much weight, but added a bit of muscle! I'll probably get back into posting daily, but I'm a hurting unit - I think the program beat me up a bit - or I'm just too damn old for this stuff! Ha!! shins, calves, hamstrings, shoulders, EVERYTHING aches!
:) Anyway, I may have to take a few days to rest and repair, but I can't stay away from the gym - addicted I am! Guess there are worse things 
Congrats!!! 33 lbs is GREAT!!! I know it's so hard to believe that you can eat all this food and "lose" weight!
Keep up the good work - we're all here to support each other!
I just finished the UPT program - didn't lose much weight, but added a bit of muscle! I'll probably get back into posting daily, but I'm a hurting unit - I think the program beat me up a bit - or I'm just too damn old for this stuff! Ha!! shins, calves, hamstrings, shoulders, EVERYTHING aches!
:) Anyway, I may have to take a few days to rest and repair, but I can't stay away from the gym - addicted I am! Guess there are worse things 
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ketchuplover
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- Location: Right Behind You!
program needs re ordering - work biggest muscles first i session meaning deads will go frst, not last
also not enough lower body work
you're not training before eating are you?
http://www.uponlinetraining.com/services.html
also not enough lower body work
you're not training before eating are you?
http://www.uponlinetraining.com/services.html
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oscarmadison
- ESTABLISHED MEMBER
- Posts: 170
- Joined: Mon Apr 27, 2009 5:27 pm
swans
I eat fruit before work out about 30 minutes prior. Do 5 g of l-glutamine plus water(Alternative source of fuel for the brain and helps to block cortisol-induced protein catabolism) and a coffee with cream. major early meal is directly after work out. I understand you have a preference for bulking up before work out preference at the mo is to stay this feeding course.
I do eat at night before sleep I don't feel sapped or starved out dizzy while I work out. first goal is to lose fat Second is to not lose muscle and possible gain some. Stay in relative shape in case I find a fookun job soon!
This early in training I seem to be gaining in strength as I add weight each week and seem to be testing the muscle groups each time up the ladder. I'm not foreseeing a "deload" episode anytime soon as I think I want to keep on same course barring a major stall. If at all I might take a few days at the end of July as a rest, still thinking on it. We will see how I'm reacting as a organism to the stresses!
Today is Bench press day So I'll take your advice on the leg work first starting today. What more leg/lower body work would anyone suggest? on Weight training day? (All three of work outs take just over 1 hour and I want to keep them there)
On GPP day I will not be moving stair climbing to start of work out at this time. It is positioned right for stamina Strength level now.
lower body is the strongest asset right now.
However I do intend on mixing that routine up and or switching some movements soon as it has now been over 60 days with generally the same exercises excepting the addition of reps and sets as I'm gaining.
(push ups started on knees with barely 20 at a crack!).
I work out in living room with a short barbell and manual collars that take loads of time to switch weights. I do not like to exceed allotted 45-60 rest in between sets so I try keeping all movements grouped with heaviest weights possible. This does not work for all so I do need to switch the weights around for say dead's and the time waster curls.
No spotter means I'm fairly careful with amounts of weights used so I don't get injured and don't need to drop barbell on wood floors.
No pull up bar in house at this time and I'm not attaching a bar to new door frames and freshly painted walls.
fat can't do a pull up or chin up yet anyways, I try them under the cover of darkness outside on kids jungle gym or in the garage. I never did a pull up as a 67 pound kid in P.E. class. But rest assured I'm going to get to training for a few soon. I rigged up an inverted row bar in the garage with two ladders and will be trying them again soon.
All reply's are read and all encouragement is appreciated. all criticism is first bristled at and then digested for any semblance of actual relevance.
Regards,
Oscar
I eat fruit before work out about 30 minutes prior. Do 5 g of l-glutamine plus water(Alternative source of fuel for the brain and helps to block cortisol-induced protein catabolism) and a coffee with cream. major early meal is directly after work out. I understand you have a preference for bulking up before work out preference at the mo is to stay this feeding course.
I do eat at night before sleep I don't feel sapped or starved out dizzy while I work out. first goal is to lose fat Second is to not lose muscle and possible gain some. Stay in relative shape in case I find a fookun job soon!
This early in training I seem to be gaining in strength as I add weight each week and seem to be testing the muscle groups each time up the ladder. I'm not foreseeing a "deload" episode anytime soon as I think I want to keep on same course barring a major stall. If at all I might take a few days at the end of July as a rest, still thinking on it. We will see how I'm reacting as a organism to the stresses!
Today is Bench press day So I'll take your advice on the leg work first starting today. What more leg/lower body work would anyone suggest? on Weight training day? (All three of work outs take just over 1 hour and I want to keep them there)
On GPP day I will not be moving stair climbing to start of work out at this time. It is positioned right for stamina Strength level now.
lower body is the strongest asset right now.
However I do intend on mixing that routine up and or switching some movements soon as it has now been over 60 days with generally the same exercises excepting the addition of reps and sets as I'm gaining.
(push ups started on knees with barely 20 at a crack!).
I work out in living room with a short barbell and manual collars that take loads of time to switch weights. I do not like to exceed allotted 45-60 rest in between sets so I try keeping all movements grouped with heaviest weights possible. This does not work for all so I do need to switch the weights around for say dead's and the time waster curls.
No spotter means I'm fairly careful with amounts of weights used so I don't get injured and don't need to drop barbell on wood floors.
No pull up bar in house at this time and I'm not attaching a bar to new door frames and freshly painted walls.
fat can't do a pull up or chin up yet anyways, I try them under the cover of darkness outside on kids jungle gym or in the garage. I never did a pull up as a 67 pound kid in P.E. class. But rest assured I'm going to get to training for a few soon. I rigged up an inverted row bar in the garage with two ladders and will be trying them again soon.
All reply's are read and all encouragement is appreciated. all criticism is first bristled at and then digested for any semblance of actual relevance.
Regards,
Oscar
Oscar congrats on the progress so far! I agree with swanso that your program needs some restructuring but what I will suggest is buying a powerrack and an olympic bar. A power rack will be your best friend/spotter and will allow you to use those weights your afraid of without damaging your floor. As for the olympic bar its so useful and versatile i think everyone should own one.
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oscarmadison
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- Joined: Mon Apr 27, 2009 5:27 pm
Thanks clem,
As stated previously, at present I am unemployed and will not be buying any new/different equipment at this time. Paying THE bank and feeding chidrens is at top of list for meager subsistence.
I also have a knack for improvising first before actually investing in store bought stuff. I once built a compressor out of all cast off parts from a car air conditioner compressor an old water tank a pully from discarded washing machine, etc. the ugly thing worked and was used a few years before I felt "rich" enough to buy a store bought machine.
And so it will be with the cast off weights that I own now, the old cable bench gizmo a stationary bike an old barbell and two ladders basement stairs and any thing else I find handy to bulk up and lose fat arse.
Training mind is also a big part of changing from a sloth to a Healthy human. I sometimes find great mental satisfaction in getting results from less than perfect equipment. Improvisation I think makes me More ready to deal with a temporary setback and not get bogged down in dispair or self doubt so easily.
Yogi Berra once said 50% of being fit is 90% mental.
Did dead's first today weighted step ups last and made it through unscathed.
Somewhere I read doing full body you might get fatigued too soon doing legs first and have a harder time completing the rest of movements.
I rechecked a Waterbury method I had written down and sure enough BB squats are first on list first day. so big muscles first it is!
I am working way towards a fitness level that will allow me to do this particular Waterbury Method. I figure around 6-8 months in I might be evolved enough to try it.
Regards,
Oscar
As stated previously, at present I am unemployed and will not be buying any new/different equipment at this time. Paying THE bank and feeding chidrens is at top of list for meager subsistence.
I also have a knack for improvising first before actually investing in store bought stuff. I once built a compressor out of all cast off parts from a car air conditioner compressor an old water tank a pully from discarded washing machine, etc. the ugly thing worked and was used a few years before I felt "rich" enough to buy a store bought machine.
And so it will be with the cast off weights that I own now, the old cable bench gizmo a stationary bike an old barbell and two ladders basement stairs and any thing else I find handy to bulk up and lose fat arse.
Training mind is also a big part of changing from a sloth to a Healthy human. I sometimes find great mental satisfaction in getting results from less than perfect equipment. Improvisation I think makes me More ready to deal with a temporary setback and not get bogged down in dispair or self doubt so easily.
Yogi Berra once said 50% of being fit is 90% mental.
Did dead's first today weighted step ups last and made it through unscathed.
Somewhere I read doing full body you might get fatigued too soon doing legs first and have a harder time completing the rest of movements.
I rechecked a Waterbury method I had written down and sure enough BB squats are first on list first day. so big muscles first it is!
I am working way towards a fitness level that will allow me to do this particular Waterbury Method. I figure around 6-8 months in I might be evolved enough to try it.
Regards,
Oscar
something like:
deads
row paired with bench
db shoulder press with lunge variation
core
next day will be the same just about but maybe a differewnt order and do squats instead of deads or something
1st exercise 4 x 6 (strength)
1st pair - 4 x 12 (hyportrophy)
2nd pair - 3 x 20 (endurance)
see what i mean?
www.uponlinetraining.com
deads
row paired with bench
db shoulder press with lunge variation
core
next day will be the same just about but maybe a differewnt order and do squats instead of deads or something
1st exercise 4 x 6 (strength)
1st pair - 4 x 12 (hyportrophy)
2nd pair - 3 x 20 (endurance)
see what i mean?
www.uponlinetraining.com
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oscarmadison
- ESTABLISHED MEMBER
- Posts: 170
- Joined: Mon Apr 27, 2009 5:27 pm
ha, worry not I'm lurking here somewheres!
the OM is still on track. I re-ordered work outs to do leg work first.
even on GPP day I do stairs at the top of routine, (stretch bike and 30-40 push ups then stairs)
I've added sets and reps to planks, calf raises,DB rows. added weight to some movements on lifting day.
On weight day I do squats and dead's after stretching and bike warm up.
After 3 months of weights I feel form is improving, I feel a core assist as I'm doing the lifts and really try to focus mind on core "flex?" to help with reps.
6 pack is still being hidden by the keg of flab but by December I should see a slight ripple.
I had a 2 week lull in weight loss I stayed right at 2fiddy, no up no down. I was just a tad concerned I wasn't eating enough Or I was eating wrong things until I read a bossman post to another "worried" member where he maintained that panic was not in order. watch what your doing a few more weeks and maybe adjust after another review of routine and food.
I didn't panic kept eating and working and this week am down to 247#, 40 more pounds and I'm near maintenance for me. 207 would be svelte.
283# on April 16ish that's going on third bowling ball loss. i am right at a 2 pound a week loss and at the mo have no "extra skin" dangling. lose too fast it will come back i hear tell and you might get gobs of lose skin to deal with later. who wants that shit to demoralize you after losing weight? I want to be able to walk about with no shirt on at 50th birthday party and flex in peoples faces!
Regards,
Oscar
the OM is still on track. I re-ordered work outs to do leg work first.
even on GPP day I do stairs at the top of routine, (stretch bike and 30-40 push ups then stairs)
I've added sets and reps to planks, calf raises,DB rows. added weight to some movements on lifting day.
On weight day I do squats and dead's after stretching and bike warm up.
After 3 months of weights I feel form is improving, I feel a core assist as I'm doing the lifts and really try to focus mind on core "flex?" to help with reps.
6 pack is still being hidden by the keg of flab but by December I should see a slight ripple.
I had a 2 week lull in weight loss I stayed right at 2fiddy, no up no down. I was just a tad concerned I wasn't eating enough Or I was eating wrong things until I read a bossman post to another "worried" member where he maintained that panic was not in order. watch what your doing a few more weeks and maybe adjust after another review of routine and food.
I didn't panic kept eating and working and this week am down to 247#, 40 more pounds and I'm near maintenance for me. 207 would be svelte.
283# on April 16ish that's going on third bowling ball loss. i am right at a 2 pound a week loss and at the mo have no "extra skin" dangling. lose too fast it will come back i hear tell and you might get gobs of lose skin to deal with later. who wants that shit to demoralize you after losing weight? I want to be able to walk about with no shirt on at 50th birthday party and flex in peoples faces!
Regards,
Oscar
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hey Oscar!
Great job on the loss of your balls!
LMAO!
On a serious note... Its been a real pleasure having you on our site! I always enjoy hearing what you have to say and you really crack me up sometimes. Also, GREAT JOB on the weight loss so far! You are doing awesome and I am so happy to see that you are doing so well with the diet and exercise program!
I hope a good job comes your way real soon! Once employers see that fine new physique of yours they are gonna be knocking your door down to get you to come work for them!
Take care and keep up the good work.
Cassie
Great job on the loss of your balls!
LMAO!
On a serious note... Its been a real pleasure having you on our site! I always enjoy hearing what you have to say and you really crack me up sometimes. Also, GREAT JOB on the weight loss so far! You are doing awesome and I am so happy to see that you are doing so well with the diet and exercise program!
I hope a good job comes your way real soon! Once employers see that fine new physique of yours they are gonna be knocking your door down to get you to come work for them!
Take care and keep up the good work.
Cassie