starting over after 19 years

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  1. 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.


  2. 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
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  3. weighed in at 256 this morning

  4. 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.

  5. 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
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  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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
  12. 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!

  13. 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

  14. 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.
  15. progress pics 7 weeks


    progress pics

    sept 15
    sept 26
    oct 11
    oct 24
    Attached Images Attached Images  

  16. 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

  17. 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

  18. no workout today

    1860 calories

    fat 43g
    cho 190g
    protein 194g

    HP

  19. 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

  20. 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.

  21. Quote Originally Posted by carnivalhobo View Post
    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.
    Thanks bro. I see changes but I am still wondering if they would come faster if bump my total calories up to 2500 or so for a couple of weeks then drop em back down to 2000 per day.

    I get feedback both ways. I'll post pics of my back soon. Got some fat hidden there...

  22. Great progress so far HP!

    I'd maybe consider upping the weight and dropping the reps on some of your exercises at this stage. Have one warm up set of soft weight where you can hit 12-15 reps without killing yourself then up the weight to something you're doing 5-6 reps of max, do that for 3 sets then on your final set drop the weight back to your warm up weight and go on that until absolute failure.

    Shock and awe those muscles into growing which will help give your metabolism a kick up the clacker and help your burn off more fat. Boys are right though, you'll find you'll hit a period where the mirror will be a much better judge than the scale. Your muscle gain will begin to balance out your fat loss, and you only need to look at the pics to see this. Remember muscle is denser than fat so takes up less space. Hence the mirror has been kinder to you than the scale recently.

    More muscle though, the higher your metabolism will get to maintain it.

    Keep up the good work!

  23. Quote Originally Posted by Vance View Post
    Great progress so far HP!

    I'd maybe consider upping the weight and dropping the reps on some of your exercises at this stage. Have one warm up set of soft weight where you can hit 12-15 reps without killing yourself then up the weight to something you're doing 5-6 reps of max, do that for 3 sets then on your final set drop the weight back to your warm up weight and go on that until absolute failure.

    Shock and awe those muscles into growing which will help give your metabolism a kick up the clacker and help your burn off more fat. Boys are right though, you'll find you'll hit a period where the mirror will be a much better judge than the scale. Your muscle gain will begin to balance out your fat loss, and you only need to look at the pics to see this. Remember muscle is denser than fat so takes up less space. Hence the mirror has been kinder to you than the scale recently.

    More muscle though, the higher your metabolism will get to maintain it.

    Keep up the good work!
    Thanks bro. We are on the same page. I hit the chest and tri's hard today and I dropped my reps down to 5-6 range and upped the weight. I hit a couple of personal records.

    I'm going to hold the course with my diet as long as my body is changing.

  24. chest triceps and HIIT

    db bench 60x10, 65x8, 70x6, 75x6. down the rack from 45 lbs
    incline bench 60x10, 80x10, 100x10, 120x6
    fly machine 70x10x4

    skull crushers 35x10, 40x10, 60x10x2
    reverse cable pull down 20x10, 30x10, 40x10x2
    cable pull downs 30x10, 40x10, 50x10x2
    kneeling cable triceps extension w/rope back to machine 30x10, 40x10, 50x5, 60x5

    HIIT elliptical cross trainer 15 min 1 min moderate speed 30 sec fast

    diet

    1948 calories

    fat 59 g
    cho 135 g
    protein 222 g

    Day 2 with cho<150 g

    Heavypieces

  25. By the way I really appreciate the encouragement from everyone. It really helps me stay motivated.

    HP
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