:clap2::clap2::clap2:At the end of work today somone asked if I have been losing weight.
:clap2::clap2::clap2:At the end of work today somone asked if I have been losing weight.
Thanks!!Gotta love that. It's just the beginning champ! Soon enough people will start giving you the, "Holy **** you've been working out!"
Keep up the great work!
:thumbsup:
Thanks!!:clap2::clap2::clap2:
Another little tip; try to remember what weights you're working with, how many reps you're doing and how many sets. It's another way once the weight loss slows a little (It will at some point) that you can see tangible progress and keep yourself motivated.Chest, triceps and HIIT
bench press
DB flies
incline db press
nose busters
straight bar cable push down
close grip bench press
v grip cable extension
1934 calories
fat 57 g
cho 155 g
protein 211 g
added creatine to my diet today. I also decided to start using a measuring cup for my portions. I found out I am underestimating the amount of wheaties and milk.
I weighed in at 264 this morning. Seem to be stuck there for the last week or so. However I still feel like my body is changing fast. Arms are tight, chest is getting tighter, love handles seem a little smaller. I wonder if I am adding some bulk while lowering BF. It's hard to tell.Another little tip; try to remember what weights you're working with, how many reps you're doing and how many sets. It's another way once the weight loss slows a little (It will at some point) that you can see tangible progress and keep yourself motivated.
What's your weight sitting at now..?
I think my crazy "cheat day" was the thing that slowed me down this week. I went overboard on the carbs. That's the last time I do thatSweet!
Thanks!!ive been keeping up with your log, sounds like your doing great!
Thanks, I've been making adjustments based on suggestions from other AM members and from what I learn on this and other fitness sites.Excellent job so far man! I noticed with your diet you started off with quite a bit of protein, like 250 grams or something. The excess would be converted to carbs. But I saw that you bumped it down to about 210 or something which is more practical. Keep it up though and you can keep feeling great.
Thanks. Sounds like I still need to make some tweaks to the plan. I appreciate the feedback.lifting 6x a week with 4x of HIIT sounds like alot. Also, 1 full cheat day a week is a little bit high, 1-2 cheat meals a week is probably a better overall plan. dont have to be same day, so you can do dinner saturday and dinner sunday for instance so you can be social
Keep up the good work!Legs today. Hit em hard.
2200 calories. Macros good. Abs are sore from yesterday. I'm taking two days off. Have a great weekend.
HP
Thanks for the advice! I am going to add more abs, not sure what day yet maybe back and biceps day. The only reason I split out the shoulders is I need and extra day for my legs to heal up. 3 days on and one off is just not enough for my old legs. As far as the diet I am going to start playing with my macros a little at the end of month two . I just have 2 solid weeks at 2100 calories and 40/40/20. As long as I keep making good progress I want to hold my diet constant. I suspect too many changes too fast will slow my learning curve.definite progress, your delts looks more square in addition to the obvious belly fat reduction.
dont be afraid to eat something before bed. a shake + almond butter is a great pre-bed meal. make sure your water intake is high, it will make you feel miles better and allow you to retain less.
I would also suggest dropping some carbs for a week or two and see how you respond once you hit that plateau.
as for your split i think doing shoulders and legs together is probably a better bet. the delts are small muscles and get worked a lot during other training so you probably dont need a whole day for them. I would work abs 2x a week too, something simple like a few sets of crunches, cable crunches, decline situps, trunk twists and the like will help keep it new and fresh and give you a more evenly developed core which will help in the big compound lifts.
OK I'll keep goingupdating after each workout is nice, helps you stay on track of it all
I appreciate the suggestion. It's in the queue for changes.I still think you could benefit from upping your fat intake to 30, protein to 50 and carbs to 30. Have one carb up day every 5 or so and you should continue to lose fat.
+1 to the highlighted. And definetely continue HIIT. If you have to, for lack of energy, decrease it to 2 or 3 days a week. It's a type of cardio specific for fatloss and it promotes testosterone production.With your size I don't see how lowering calories is going to help. Your maintenance has to be closer to 3000 a day and if you are 2100 you are already way down. It may benefit you to raise calories for a few weeks to help get your body out of starvation mode which will prevent burning of fat very easily. Also, you need to get more protein in your meals and make sure it is a focal point of all of them; if not you cannot preserve muscle mass while cutting. Also, many quality protein sources have good fats and cholesterol in them that help with natural hormone production, ie testosterone. And drop the PH/DS idea until you have got to your goal weight then consider it. Plus, good luck getting your hands on any right now.
Ok that's 3 guys that have told me to increase calories. EasyEJL pm'ed me.+1 to the highlighted. And definetely continue HIIT. If you have to, for lack of energy, decrease it to 2 or 3 days a week. It's a type of cardio specific for fatloss and it promotes testosterone production.
Alright, starting today bumping total cals to 2800 with clean food. I'll post diet in detail for the next few days. Feel free to critique as I go. Any feedback is welcome.i'd say go with 2800-3000 for 2-3 weeks, then drop back down again
OK good suggestion. I will do my best to add veggies. Icing the arm and stretching is helping.try doing tricep stretches for the elbow pain
i still think you need to reduce your carb intake, or at least switch some of them to fibrous sources cereal/granola bars and english muffins are just a pile of refined carbs. get some spinch/green beans/broccoli in the mix. These help keep you feeling full, encourage regularity, and will generate less of an insulin response.