starting over after 19 years

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  1. 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


  2. 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!
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  3. 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  

  4. 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.

  5. 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
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  6. 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

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

  8. 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

  9. 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.

  10. 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

  11. 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.

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

  13. 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.

  14. 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

  15. 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.

  16. 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.

  17. i'd say go with 2800-3000 for 2-3 weeks, then drop back down again

  18. 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.

  19. 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

  20. 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.

  21. 258 this morning. Increasing total calories today. Today is my rest day for the gym.

    HP

  22. 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

  23. 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.

  24. 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

  25. 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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