starting over after 19 years

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


  2. 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!!
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  3. Quote Originally Posted by raginfcktard View Post
    Thanks!!

  4. 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.

  5. 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..?
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  6. 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.

  7. 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.

  8. 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

  9. weighed in at 261 today!

  10. Sweet!

  11. 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

  12. 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

  13. 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

  14. 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

  15. ive been keeping up with your log, sounds like your doing great!

  16. 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.

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

  18. 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.

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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
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