starting over after 19 years

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    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

  2. Never enough
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    updating after each workout is nice, helps you stay on track of it all
    This space for rent

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    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
    •   
       

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    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.
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    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
  6. Registered User
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    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.
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    Started doing hiit again. I will post my diet and workout later.
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    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.
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    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
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    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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    Quote Originally Posted by oufinny View Post
    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.
    +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.
    Suffer now.. and live like a champion later.
  12. Never enough
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    i'd say go with 2800-3000 for 2-3 weeks, then drop back down again
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    Quote Originally Posted by bezoe View Post
    +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.
    Ok that's 3 guys that have told me to increase calories. EasyEJL pm'ed me.

    Keep HIIT and increase calories to maintenance. Keep it clean and get protein in every meal.

    Feedback? I was assuming my maintenance was 2700 calories but that was just a guess.
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    Quote Originally Posted by EasyEJL View Post
    i'd say go with 2800-3000 for 2-3 weeks, then drop back down again
    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.

    HP
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    today was shoulders, abs and HIIT

    seated db press 35x10, 40x10x3
    delt machine 30x10, 45x10, 60x10, 60x10
    standing rows 40x10, 60x10, 80x10, 60x10
    front raises 20x10x4

    cable crunches 60x20x4
    incline leg lifts 4 sets of 20
    oblique crunches 4 set of 20

    HIIT stationary bike 15 min 1 minute fast pace followed by 30 seconds as fast as I can--repeat.

    Meals

    1873 calories

    fat 61g
    cho 156 g
    protein 196 g

    Missed lunch today because of a meeting.

    I've been pretty agro the past couple days.
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    258 this morning. Increasing total calories today. Today is my rest day for the gym.

    HP
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    260 this morning.

    my meals were poorly planned yesterday and need to get my act together.

    2587 calories

    fat 87 g
    cho 281 g
    protein 212 g

    breakfast

    isopure zero cal protein drink 210 cal
    whole wheat English muffin 130 cal
    PB 50 calories

    mid morning snack

    cereal bar 139 calories
    oat granola bar 180 cal

    lunch 800 calories
    15 sushi pieces

    afternoon snack

    3 slices of cheese

    dinner

    protein drink 200 cal
    3 slices of cheese 339
    tortillia165 cal

    snack
    protein drink 200

    Going to add more real protein and veggies today.

    yesterday I woke up with pain and a little stiffness in my left elbow area. It feels like inflammation of a tendon. I took yesterday off from the gym, which was scheduled. I was hoping it would get better but last night it was on fire. I iced it and it started to feel a little better. I'm going to hit the gym and work through it and let's see what happens. Advil and ice for sure.

    HP
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    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.
  19. Registered User
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    back, biceps and HIIT

    elbow was pretty tender during my workout but I iced it all afternoon, loaded up on some advil and it feels great tonight. Looking forward to a good chest and tri workout tomorrow.

    cable seated high row 100x10x4
    lat pulldown 90x10, 100x10, 110x10, 120x10
    straight leg deadlift 90x10, 110x10, 130x10 150x10
    standing cable rows 20x10, 30x10x3

    standing EZbar curls 65x10, 70x10, 80x10x2
    standing one hand cable curls

    stopped at that point because my elbow was screaming to stop.

    HIIT stationary bike 15 min.

    1897 calories

    breakfast
    wheaties and milk 340

    pre workout protein drink 220 cal

    post workout protein drink 220 cal

    lunch fish tacos on corn tortillas 660 cal

    dinner skinless chicken breast 220 cal
    peas 104 cal

    fat 53 g
    cho 175 g
    protein 196 cal
  20. Registered User
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    Quote Originally Posted by carnivalhobo View Post
    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.
    OK good suggestion. I will do my best to add veggies. Icing the arm and stretching is helping.
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    After thinking about it for two days now I am going to stay at 2100 calories for one more week. I will take a picture of my body and make a decision at that point.
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    weighed in at 256 this morning.

    Yesterday was chest, tri's and hiit.

    db bench 55x10, 60x8, 65x3, last set ran the rack starting at 45 lbs
    decline bench 90x10x4
    incline db 45x10x4
    cable flies 20x10x4

    skull crushers 55x10, 65x10, 75x10x2
    cable rope overhead extensions 30x10x3, 40x10
    curve bar pull downs 30x10x3, 40x10

    HIIT lifecycle 1 min good pace 30 sec all out alternating for 15 min.

    eats

    breakfast

    wheaties and milk 450 cal
    protein drink 220 cal

    workout

    post workout drink 220 cal

    lunch
    whole wheat english muffin w/ 1 tbs of PB 430 cal

    snack
    banana 90 cal

    dinner (weekly cheat meal)
    2 chicken breast 374 cal
    2 russet potatoes 336 cal
    broccoli 44 cal
    butter 1 tbs 51 cal
    sour cream 2 tbs 60 cal
    1 piece of cake 352 cal

    2500 total calories

    fat 62 g
    cho 306 cal
    protein 196 cal
  23. Registered User
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    weighed in at 256 this morning
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    If your elbow is still sore take it easy on the skull crushers, these always make mine worse. Also I didnt remember if you were taking any fish oil, as it usually helps with joint pain and everything else, including fat loss.

    post up some more pics so we/you can evaluate your progress. The mirror > the scale in importance.
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    Quote Originally Posted by carnivalhobo View Post
    If your elbow is still sore take it easy on the skull crushers, these always make mine worse. Also I didnt remember if you were taking any fish oil, as it usually helps with joint pain and everything else, including fat loss.

    post up some more pics so we/you can evaluate your progress. The mirror > the scale in importance.
    Thanks. I will get on the fish oil. I could use some guidance on dose and vendor though.

    The elbow is great now. Ice did wonders.

    New pics of my gut will be posted saturday morning. I am going to post some pictures of my body with back and front double biceps and a side pic too so I can document muscle development and fat loss in a little more detail.

    Thanks for the suggestions.

    HP
  26. Never enough
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    really any fish oil that is body oil is fine (cod liver oil not so much). I've used the walmart brand before. you probably want in the 6g total per day so 6 caps if they are 1000mg caps, 5 if they are the 1200s
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    legs and HIIT

    squats 130x10, 180x10, 200x10, 200x10
    hack squat machine 70x10, 90x10, 110x10, 130x10
    machine leg press machine 180x10, 270x10, 360x10x2
    calf raises 180x10, 270x10, 360x10x2
    leg extensions 80x10x4
    leg curl machine 65x10x4

    hiit on the elliptical cross trainer 1 min @ 150 cycles per min followed by 30 sec 220 cycles per min for 15 minutes.

    breakfast
    banana 105 cal
    protein drink 210 cal
    biocell 112 cal

    workout

    post workout protein drink and biocell 322 cal

    lunch
    sushi 560 cal
    edamame 100

    afternoon snack
    turkey breast 240 cal

    dinner
    ham wrap 457 cal

    1970 calories

    fat 48 cal
    cho 178 cal
    protein 211 cal

    good workout today. changed up my HIIT today. I was getting use to the stationary bike.

    HP
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    busy work day so I switched up my off day from tomorrow to today.

    Meals

    1915 calories

    fat 45 g
    cho 169 g
    protein 213 g

    breakfast
    oatmeal 157 cal

    lunch
    2 chicken breast 360
    green beans 25

    snack 1
    granola bar 180

    snack 2
    nuts 170 cal
    protein drink 210 cal

    snack 3

    apple 95 cal

    late dinner

    egg whites and ham on a tortilla 674

    legs, triceps and chest feel a little sore, in a good way.

    My mother-in-law commented today that my "weight loss is amazing."

    I'm a little bummed I didn't get a chance to hit the gym today. I'm still super motivated.

    Peace,

    Heavypieces
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    Weigh in @ 256 this morning. I'm still spending lots of time in the evening reading about bb, fat loss, gaining muscle and strength. Also I am still looking for more information on the proper diet. I've taken to wavelength's advice on bb.com. I'm looking toward to Saturdays progress picture.

    Hp
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    switched up my splits and exercises today in an effort to shock by body and get that nice soreness tomorrow. Shoulders, back and HIIT.

    Arnold press
    35x10, 40x10, 45x8, 45x4
    upright row
    40x10, 60x10, 70x10, 80x10
    cable front raises
    10x10x3, 20x10
    cable rear raises
    10x10x2, 20x10x2

    cable seated high rows
    100x10, 150x8, 160x6, 160x 6
    machine lat pull downs
    100x10, 120x10, 130x8, 130x6--down the stack starting at 130x5, 100x6, 80x6, 50x19
    straight leg deadlift machine
    80x10, 90x10, 100x10, 110x10
    cable seated rows
    100x10, 110x10, 120x10, 120x10

    HIIT with the elliptical crosstrainer 15 min.

    total calories 1965

    fat 32g
    cho 166 g
    protein 255 g

    breakfast
    whole wheat bagel w/ PB 302
    protein drink 210
    biocell creatine 56

    lunch
    3 chicken breast 426

    post workout snack
    protein drink 210
    biocell creatine 56
    orange 70

    dinner
    2 chicken breast and a whole wheat bagel 544
  31. Registered User
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    chest and triceps today

    db press 55x10, 60x8, 65x6, 70x4* down the rack 40x4, 30x4, 20x10, 15x10
    decline barbell benchpress 40x10, 60x10, 80x10, 100x6
    incline barbell bench press 40x10, 60x10, 80x10, 100x4
    pec deck 50x10, 60x10, 70x10x2

    dumbell triceps extensions (bench) 20x10, 25x10, 30x6, 25x10
    V bar cable pull downs 25x10, 30x10x3
    reverse grip cable pull down 25x10x4

    diet was pretty much the same as always except I added one extra protein drink and banana because I worked out after dinner.

    total calories 2302

    fat 62.9
    cho 226
    protein 214

    Good hard workout. I am really trying to increase the weight I lift but it's a bit sketchy since I don't have a workout partner yet.

    Progress pics in one day and a wake up.

    Peace,

    HP
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    Lightbulb


    Quote Originally Posted by heavypieces View Post
    chest and triceps today

    db press 55x10, 60x8, 65x6, 70x4* down the rack 40x4, 30x4, 20x10, 15x10
    decline barbell benchpress 40x10, 60x10, 80x10, 100x6
    incline barbell bench press 40x10, 60x10, 80x10, 100x4
    pec deck 50x10, 60x10, 70x10x2

    dumbell triceps extensions (bench) 20x10, 25x10, 30x6, 25x10
    V bar cable pull downs 25x10, 30x10x3
    reverse grip cable pull down 25x10x4

    diet was pretty much the same as always except I added one extra protein drink and banana because I worked out after dinner.

    total calories 2302

    fat 62.9
    cho 226
    protein 214

    Good hard workout. I am really trying to increase the weight I lift but it's a bit sketchy since I don't have a workout partner yet.

    Progress pics in one day and a wake up.

    Peace,

    HP
    If you're worried about not having a spot bud, make that last extra rep a cheat/half rep to make sure you don't end up dropping a bar on your face.

    Extra rep will make a big difference though!
  33. Never enough
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    another option is to purposefully do your 1 or 2 heavy sets on the smith machine instead, and do weights you are comfortable with for the 8-12 reps with regular bar
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    legs today--and I hit em as hard as I could.

    squats
    130x10, 180x10, 220x6, 270x3
    hacksquat machine
    90x10, 140x10, 160x6, 180x6
    leg press machine superset with calf raises
    180x10, 270x10, 360x10, 450x6
    leg extensions
    60x10, 70x10, 80x10, 90x10
    leg curls
    65x10, 80x10x3

    diet
    2072 calories

    fat 66g
    cho 229
    protein 154 g

    I will add another meal here to bring up protein another 50 g.

    Just killed my legs today. I'm looking forward to feel the pain tomorrow.
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    progress pics 7 weeks


    progress pics

    sept 15
    sept 26
    oct 11
    oct 24
    Attached Images Attached Images  
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    255 this morning. I'm still losing some weight but it has slowed for sure. I haven't seen the scale hit 260 in a few days. My diet has been messed up for two days so I am going to get back on track today.

    Heavypieces
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    shoulders and abs today

    military press machine 50x10, 60x10, 70x6, 80x3
    machine rear raise 40x10, 50x10, 65x10, 70x10
    db front raises superset with db lat raises 15x10, 20x10, 25x10, 20x10
    cable side lat raises 10x10, 20x10x3

    kneeling cable crunch 60x20x2, 70x20, 60x20
    incline reverse crunch 25repsx2, 15reps, 10 reps

    diet

    breakfast
    7 egg whites on 2 slices of whole grain 255 cal

    workout

    after workout snack
    isopure shake 210 cal
    pistachios 349 cal

    lunch
    2 skinless chicken breast 425 cal

    snack pretzels 122 cal

    dinner PBJ 479 cal

    1948 calories

    fat 64 g
    cho 148 g
    protein 191 g

    feeling good. I don't get that nagging hunger too much anymore. I guess I am getting use to eating like this. I know I still need to add veggies.

    HP
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    no workout today

    1860 calories

    fat 43g
    cho 190g
    protein 194g

    HP
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    back, biceps and HIIT

    seated cable high rows
    seated low row
    straight leg dead lift
    t-bar rows

    ez bar curls 65x10, 70x10, 80x10, 80x6
    reclining db curls
    reverse grip barbell curls 30x10, 40x10, 50x10x2

    HIIT elliptical trainer 30 sec x 1 min over 15 min.

    Diet

    Breakfast

    protein drink 210
    biocell 56
    whole wheat bagel 260

    Workout 7 am

    After workout snack

    protein drink 210
    biocell 56
    banana 90

    lunch

    ham sandwich 423

    dinner

    1 chicken breast 142
    2.5 slices of cheese 282

    prebed snack

    protein shake 210 cal

    1930 calories

    fat 58 g
    cho 143 g
    protein 220 g

    I'm going to keep my carbs under 150g per day for a while and see what happens.

    Heavypieces
  40. Registered User
    carnivalhobo's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jan 2008
    Posts
    99
    Answers
    0


    you are doing great!

    The proof is in the pics. I wouldnt worry too much about the scale weight if the mirror keeps showing you progress. There is a lot of room for muscle on your frame so as long as your strength is up just grind through it.

    Keep us posted on how the lower carbs go.
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