starting over after 19 years

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  1. shoulders and HIIT today.

    2006 calories total

    breakfast

    oatmeal 3 pouches 389 cal
    milk 2% 1/3 cup 41 cal

    lunch

    chicken burrito 593 calories

    preworkout whey drink 220 cal

    workout 4 pm

    post workout whey drink 220 cal

    peanuts 170 cal

    dinner

    2 chicken breasts 374 cal

    fat 49 g
    cho 191 g
    protein 215 g


  2. yesterday back, biceps and HIIT

    2208 calories

    fat 65g
    cho 233 g
    protein 212 g

    bouncing between 264 and 262 lbs right now.
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  3. chest and tricep no cardio

    1991 calories

    fat 46g
    cho 186 g
    protein 233 g

    felt strong in the gym today

  4. what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?

  5. your diet seems strange...seems like you are just cutting back portions and cals and eating cleaner but not to a point where its anal. this simply a weight loss goal? just looking for details sorry to annoy!

  6. Quote Originally Posted by raginfcktard View Post
    your diet seems strange...seems like you are just cutting back portions and cals and eating cleaner but not to a point where its anal. this simply a weight loss goal? just looking for details sorry to annoy!


    So far I am working on gaining control of my diet and getting in the gym. My focus right now is to cut fat down to 210 lbs followed by gaining lean muscle.

    Here is the plan so far. 6 days in the gym one day off.

    day 1 chest/tri
    day 2 back/bi
    day 3 legs/shoulders
    repeat 1-3
    rest

    eating 2200 calories per day to cut fat. High protein to keep what little muscle I have.

    Drink lots of water.

    On my rest day eat a cheat meal.

    I'm just learning right now so any feedback is desired. I'm spending as much time as I can learning.

    Heavypieces

  7. Oh, one more thing. I do 15 minutes of HIIT everyday I am in the gym.

  8. I posted an progress picture of me at day 11. To me it looks like I am losing trunk fat.

  9. Quote Originally Posted by raginfcktard View Post
    what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?
    I work a lot so the time of day varies.

    30% of the time I am in there around or before lunch.
    60% of the time after work
    10% before work

    Just trying to find the right time for me and my family.

  10. Quote Originally Posted by raginfcktard View Post
    what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?
    I am posting this instead of blogging in an effort to get some quick feedback. The plan was to move to a blog after I get enough feedback to formulate a clear plan.

    I will look into the Cuts 2. Thanks!
    •   
       


  11. Quote Originally Posted by heavypieces View Post
    I'm just going to have to deal with being hungry. It's a problem after dinner usually. I'll just have to suck it up.
    I carry little flavoured cans of tuna on me for snacks. Low fat, good oils, high protein and tastes great.

    Keep SFW bud. Just make sure and keep the intensity up and you'll get there much quicker than you think.

  12. Quote Originally Posted by heavypieces View Post
    So far I am working on gaining control of my diet and getting in the gym. My focus right now is to cut fat down to 210 lbs followed by gaining lean muscle.

    Here is the plan so far. 6 days in the gym one day off.

    day 1 chest/tri
    day 2 back/bi
    day 3 legs/shoulders
    repeat 1-3
    rest

    eating 2200 calories per day to cut fat. High protein to keep what little muscle I have.

    Drink lots of water.

    On my rest day eat a cheat meal.

    I'm just learning right now so any feedback is desired. I'm spending as much time as I can learning.

    Heavypieces
    great job thus far...i love seeing progress. its good you are making gains with this freelance diet but eventually that may need to change when your weight loss slows. happens to us all so don't worry.

    cuts 2 isn't WOW but you'll def benefit or at least give you an idea of some future supplementation. also look into CLA and/or a good EFA stack. add asparagus to your diet and lots of it! leave carbs concentrated around your workouts. i'd also incorporate some low intensity cardio first thing when you wake on a empty stomach and use something like the cuts 2 before and after the cardio session.

    just a few simply tricks you probably already know just spitting them out. until you get to that point of really mapping out your diet and supps all you're going ot be able to do is easy tweaks like these...then again if it isn't broke don't fix it. keep it up and keep us updated!

  13. Quote Originally Posted by raginfcktard View Post
    great job thus far...i love seeing progress. its good you are making gains with this freelance diet but eventually that may need to change when your weight loss slows. happens to us all so don't worry.

    cuts 2 isn't WOW but you'll def benefit or at least give you an idea of some future supplementation. also look into CLA and/or a good EFA stack. add asparagus to your diet and lots of it! leave carbs concentrated around your workouts. i'd also incorporate some low intensity cardio first thing when you wake on a empty stomach and use something like the cuts 2 before and after the cardio session.

    just a few simply tricks you probably already know just spitting them out. until you get to that point of really mapping out your diet and supps all you're going ot be able to do is easy tweaks like these...then again if it isn't broke don't fix it. keep it up and keep us updated!
    Thanks! I have to add some greens to my diet--so asparagus is it. I was thinking a lot of spinach too. After doing much reading I expected to hit a wall at some point. I'll just deal with that when it happens.

    Heavypieces

  14. cheat day.

    2700 calories

    fat 74 g
    cho 375 g
    protein 151 g
  15. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by Vance View Post
    I carry little flavoured cans of tuna on me for snacks. Low fat, good oils, high protein and tastes great.
    they also have it in the silver foil packets, which are easier to drop into a backack, and lighter
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  16. Legs, shoulders and HIIT today.

    Workout

    ATG squats
    hack squats
    leg extensions
    leg curls


    seated DB press
    upright barbell rows
    front DB raises super set with DB lat raises

    1900 calories

    fat 63.7 g
    CHO 125 g
    protein 214 g

    felt strong during my workout and my legs are sore.

  17. I started with what I believe to be a similar body type to yours; carry most of my weight in the midsection and thighs. The macro ratio that worked really well for me is 50/30/20 P/F/C. If you are looking for a supplement that will not effect your BP than you cannot go wrong with USP Labs Anabolic Pump; the best fat loss, muscle building product that I have ran into. Do some reading on the USP section, you will find it is extremely effective and that in conjunction with Recreate is an excellent fat loss stack. Recreate has a SMALL amount of caffeine in it, 25 mg per pill I think, and no other stims so you should be fine with this even if it a low dose. Give those two a look and ask questions in the USP section, I think you will be happy with the results.

  18. Quote Originally Posted by oufinny View Post
    I started with what I believe to be a similar body type to yours; carry most of my weight in the midsection and thighs. The macro ratio that worked really well for me is 50/30/20 P/F/C. If you are looking for a supplement that will not effect your BP than you cannot go wrong with USP Labs Anabolic Pump; the best fat loss, muscle building product that I have ran into. Do some reading on the USP section, you will find it is extremely effective and that in conjunction with Recreate is an excellent fat loss stack. Recreate has a SMALL amount of caffeine in it, 25 mg per pill I think, and no other stims so you should be fine with this even if it a low dose. Give those two a look and ask questions in the USP section, I think you will be happy with the results.
    Thanks!! Going to the supplement store in about 30 min to load up on whey again.

  19. Back and Biceps today

    overhead rows
    lat pull downs
    rows
    straight leg dead lift

    barbell curls
    DB curls
    preacher bench cable

    diet

    breakfast

    3 cups wheaties with 1 cup milk 450 calories
    isopure whey drink 210 cal

    workout 7 am

    whey drink 210 cal

    lunch chicken burrito 629 calories

    dinner 3 breast of chicken 426 calories

    fat49 g
    CHO 167 g
    protein 232 g

    1950 calories

    At the end of work today somone asked if I have been losing weight.
  20. Thumbs up


    Quote Originally Posted by heavypieces View Post
    At the end of work today somone asked if I have been losing weight.
    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!


  21. Quote Originally Posted by heavypieces View Post
    At the end of work today somone asked if I have been losing weight.

  22. Quote Originally Posted by Vance View Post
    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!

    Thanks!!

  23. Quote Originally Posted by raginfcktard View Post
    Thanks!!

  24. 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.

  25. Quote Originally Posted by heavypieces View Post
    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.
    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..?

  26. Quote Originally Posted by Vance View Post
    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 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.

    I haven't been posting the weight I have been lifting because it's embarrassing. I'll start posting tomorrow.

  27. legs and shoulders today

    I had a lot of lactic acid buildup from the last time I did legs so I asked the owner of the little gym I go to and he said "work through it but stay light and your legs will feel better after your workout." So I did and they do.

    Squats
    hack squat machine
    seated leg extension

    military press machine
    standing barbell rows
    cable lateral raises

    Had to make it a quick one since I was late for work.


    diet in a couple minutes.

  28. breakfast

    2 packs of oatmeal 259 cal
    isopure protein drink 210 cal
    biocell creatine mix 56 cal

    workout

    isopure 210 cal
    biocell 56 cal
    banana 105

    lunch

    ham and cheese sandwich 461 cal

    snack

    raisins 62 cal


    dinner

    1 lb raw bluefin tuna!! YUM 490 cals
    5 pretzels 61 cal

    1990 calories

    fat 39 g
    cho 174 g
    protein 241 g

  29. weighed in at 261 today!
  30. Never enough
    EasyEJL's Avatar

    Sweet!
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