starting over after 19 years

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  1. Quote Originally Posted by EasyEJL View Post
    Sweet!
    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 that


  2. back, biceps and HIIT

    overhead rows 100x10, 120x10, 130x 10 140x10
    seated rows 90x10, 120x10, 130x10 140 x 10
    straight leg dead lift. 90x10, 110x10, 130x 10 140 x 10
    barbell bent over rows 35 x 10, 45 x 10 55x10 65 x 10

    biceps

    barbell curls 40 x 10, 60 x 10 80 x 10 90 x 10
    standing db curls 20x10, 25x10, 30x10, 35x6
    preacher bench one arm cables 20x10 x 4

    HIIT stationary bike
    1 min @ brisk cycling pace followed by 30 seconds as fast as I can crank. I do this for 15 minutes
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  3. breakfast
    banana 90 cal
    isopure protein drink 210 cal
    biocell creatine/dextrose

    workout

    PW snack
    banana 90 cal
    isopure 210 cal

    Snack 2
    oat granola bar 160 cal
    raisins 62 cal

    snack 3
    oat granola bar 160 cal

    late lunch
    chicken burrito 629 cal
    refried black beans 110 cal

    dinner
    12 oz bluefin tuna seared with a dry rub YUM 367 cal

    fat 42 g
    cho 214 g
    protein 230 g

    2170 calories

  4. yesterday was chest, triceps, HIIT and eating right.

    I weighed in at 258 this morning!! I'm going to hit the beach today with my boy so it's a day off.

    Enjoy life,

    Heavypieces

  5. ive been keeping up with your log, sounds like your doing great!
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  6. 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.
    Suffer now.. and live like a champion later.

  7. Quote Originally Posted by JessieC View Post
    ive been keeping up with your log, sounds like your doing great!
    Thanks!!

  8. Quote Originally Posted by bezoe View Post
    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, I've been making adjustments based on suggestions from other AM members and from what I learn on this and other fitness sites.

    Right now the program is:

    Lift 6x/week
    eat at least 1g protein/lb of lean body mass
    adjust my caloric intake to lose at least 2.5 lbs per week.
    HIIT at least 4x per week
    1 cheat day per week (I'm still trying to figure this out)
    Macros 40% protein 40% carbs 20% fat


    It seems to be working. I'm stronger in the gym and dropping body fat.

  9. Cheat day today. I just need to do this once a week.

    Oatmeal 160 cal
    protein shake 210 cal
    glass of milk 100 cal
    biocell creatine shake 56 cal

    lunch

    Carne Asada burrito >1500 cal

    snack

    banana 60 cal

    dinner>1500 cal

    3 turkey sloppy joes on white bread
    salad w/ dressing
    2 chicken breasts

  10. 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

  11. Quote Originally Posted by EasyEJL View Post
    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
    Thanks. Sounds like I still need to make some tweaks to the plan. I appreciate the feedback.

    Heavypieces

  12. legs today

    Squats 110x10, 130x10, 150 x 10, 130x 10
    hack squat machine 100x10, 120 x 10, 130 x 10, 150 x 10
    calf raises superset with leg presses 90 x 10, 180 x 10, 270 x 10, 360 x 10
    leg curls superset with leg extensions
    55 x 10, 65 x 10, 75 x 10, 85 x 10

    2235 calories

    fat 55g
    cho 240g
    protein 239 g

    HP

  13. back, biceps and HIIT

    close grip lat pull down 100x10, 130x10, 140x10, 150x10
    close grip cable rows 110x10, 130x10, 140x10, 150x10
    straight leg dead lift 110x10, 130x10, 160x10, 170x10
    wide grip bent over rows 45x10, 45x10, 55x10, 55x10

    biceps
    curl bar 50x10, 70x10, 80x10, 90x10
    db curls 25x10, 30x10, 35x10, 40x10
    cable preacher bench straight bar 50x10, 55x10, 60x10, 70x10
    standing cable curls 20x10, 25x10, 30x10, 35x10

    HIIT 15 minutes on a stationary bike 1 minute moderate pace, 30 seconds as fast as I can.

    2224 calories

    fat 55g
    cho 203g
    protein 236g

  14. chest and tri's

    db press 55x10, 60x10, 60x5, 45x12
    incline bench press 40x10, 60x10, 70x10, 80x10
    cable flys 20x10, 30x10, 40x10 40x10

    straight bar pushdowns
    tricep extension rope
    nose busters

    Not sure of the weight

    weigh in at 258 this morning

    1600 calories

    fat 45g
    cho158g
    protein 153 g

  15. 256 this morning!! down 14 lbs since I started which was the Friday before Labor Day. 5 1/2 weeks. I defiantly feel like I gained some muscle too. My arms are becoming hard, I feel some muscle under my fat of my chest. Belly is shrinking and love handles feel smaller. I still have a long way to go but motivation is high. I'm still tweaking my diet and learning how my body responds. Also I am going to change my workout a little. I haven't been hitting my abs so split will look like this

    day 1. back/bicep
    day 2. chest/tri
    day 3. legs
    day 4. shoulders/abs
    day 5. rest

    One more thing--I'm working out in a gym that Arnold trained for a while, in back in the day. It's a little gym in San Diego that was owned by a very special trainer named Leo Stern. He passed away last week. This place doesn't look like much but the iron has history here.


    Heavypieces

  16. 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

  17. Quote Originally Posted by heavypieces View Post
    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
    Keep up the good work!



  18. Weighed in at 260 this morning up 4 lbs. Not sure what that means--still learning about my body for sure. Here are some progress pics. Got some free tickets to the NASCAR race this afternoon. Not a big fan but I like listening to loud hotrods. Eating right for today and back in the gym tomorrow.

    Peace,

    HP
    Attached Images Attached Images  

  19. 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.

  20. Quote Originally Posted by carnivalhobo View Post
    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.
    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.

    I am anxious to get back into the gym!!

    HP

  21. OK I think I am on my to good progress. I feel like I know what I need to know so I'm going to start posting once a week and I'll try to post progress pics once every two weeks. Thanks for your help.

    hp

  22. updating after each workout is nice, helps you stay on track of it all

  23. Quote Originally Posted by EasyEJL View Post
    updating after each workout is nice, helps you stay on track of it all
    OK I'll keep going

    Yesterday

    Chest and tri

    DB press 35x10, 45x10, 50x10, 60x10
    pec deck flys 60x10, 70x10, 75x10 80x10
    incline press 35x10, 40x10, 45x10, 45x6
    close grip bench press 40x15, 60x15, 80x10, 80x10
    cable flies 20x10x4
    back to machine tricep rope extension 30x10, 40x10x3
    cable push downs 40x10, 50x10, 60x10, 60x10


    Food
    1. 2 whole wheat english muffins with 1.5 tbs of PB 400 cal
    2. sushi 600 cal
    3. preworkout protein drink 220 cal
    4. postworkout protein drink 160 cal
    5. chicken burrito

    2080 calories

    fat 58 g
    cho 256 g
    protein 161 g

  24. weighed in at 258 this morning. It seems I am bouncing between 256-260 lbs. for 10 days now. I stopped doing HIIT after workouts.....hmmm.

  25. yesterday

    legs and I couldn't get at the squat rack

    leg press superset with calf raises 90x10, 180x10, 270x10, 360x10
    hack squat machine 70x10, 80x10, 90x10, 100x10
    leg extension superset with leg curls 4 sets each

    2140 calories

    fat 62g
    cho158 g
    protein 214g

  26. weigh in this morning at 258. My total body weight seems to have stabilized for the last 10 days but it looks like I am still losing fat but it's hard to tell. I am going to give this 3 more days then lower total calories to 1900 per day.

  27. Started doing hiit again. I will post my diet and workout later.

  28. 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.

  29. Quote Originally Posted by oufinny View Post
    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.
    I appreciate the suggestion. It's in the queue for changes.

    Possible changes I am considering.

    macro ratios
    lowering total calories
    workout splits and exercises
    increasing HIIT
    PH/DH cycle

    First thing I am doing is adding HIIT back to my workout. Let's see what that does. I suspect it was important--we'll find out soon enough--next progress picture is in 9 days if the body doesn't show progress then I will make another change.

    By the way I am a scientist so I just have to do it this way. Changing multiple variables in an experiment yields confusing data.

    HP

  30. 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.
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