starting over after 19 years

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[JessieC]

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

[bezoe]

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.

[heavypieces]

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

Thanks!!

[heavypieces]

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.

[heavypieces]

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

[EasyEJL]

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

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[heavypieces]

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

[Vance]

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!

[heavypieces]

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

[carnivalhobo]

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.

[heavypieces]

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