starting over after 19 years
10-26-2009 10:58 PM
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.
Originally Posted by carnivalhobo
I get feedback both ways. I'll post pics of my back soon. Got some fat hidden there...
10-27-2009 12:47 PM
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!
10-27-2009 05:06 PM
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.
Originally Posted by Vance
I'm going to hold the course with my diet as long as my body is changing.
10-27-2009 10:09 PM
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
fat 59 g
cho 135 g
protein 222 g
Day 2 with cho<150 g
10-27-2009 10:09 PM
By the way I really appreciate the encouragement from everyone. It really helps me stay motivated.
10-28-2009 07:51 PM
252 this morning. down another 2 lbs.
squats 130x10, 180x10, 220x10, 270x6, 130x10
machine hack squats 90x10, 140x10, 160x10, 180x10
invert leg press machine 180x10, 270x10, 360x10, 450x10
calf raises 180x10, 270x10, 360x10, 450x10
leg extensions 60x10, 70x10, 80x10, 90x10
Day 3 of carbs<150g
10-29-2009 08:53 AM
Weighed in @ 250 lbs this morning. It looks like lowering carbs helped!
10-29-2009 12:31 PM
Good to hear the carbs are working out. Make sure you are getting some green veggies to keep things moving. If you hit a plateau in strength just jack the carbs up for a day or two from clean sources and then back down.
10-29-2009 12:36 PM
its all about patience, and making sure you change things up every so often
10-29-2009 11:55 PM
day off today.
fat 51 g
cho 71 g
protein 232 g
10-30-2009 03:57 AM
Great progress, your effort is inspiring to everyone who has read it on here. Keep it up.
10-30-2009 08:23 AM
Thanks!! I appreciate the note.
Originally Posted by mjm007
10-30-2009 08:26 AM
10-31-2009 10:41 AM
Yesterday was shoulders and abs
I was pretty pressed for time so I had to cut it short.
Arnold presses 35x10, 40x10, 45x10x2
lat raise machine 45x10, 60x10, 75x6, 90x5*
cable front raises 10x10, 20x10x3
cable crunches 60x20, 70x20x3
total calories 1821
cho 85 g
protein 228 g
10-31-2009 10:48 AM
weighed in at 249 this morning. I am dropping weight fast now. The combination of lowering total calories through dropping my amount of carbohydrates has put my diet into turbo. I understand that losing 1-2 lbs a week is optimal but I wonder if that is true for a person with an unhealthy amount of body fat. I feel ok although I had a cramp in my calf. That's not all that unusual for me. Energy level is high and motivation is still there. I will keep an eye out for muscle loss. I want to avoid that.
10-31-2009 12:45 PM
at your size even 2.5lbs a week isn't too bad, 1% of bodyweight
11-01-2009 07:24 AM
back and biceps yesterday
Again an abbreviated workout due to all kinds of stuff happening yesterday.
lat pull down
120 x10, 150x10, 170x5x2
straight leg deadlift
130x10, 180x10, 230x5, 250x5*
ez bar curl
65x10, 85x5, 105x5x2*
*denotes personal records
whole wheat bagel 280 cal
protein drink 210
protein drink 90
carna asada 800
tortilla, corn 160
ice cream 133
fat 114 g
cho 276 g
protein 250 g
It was my birthday yesterday so the cheat meal came on Saturday night.
11-01-2009 07:28 AM
11-01-2009 11:14 PM
back and biceps
140x10, 170x10, 180x6, 190x4
lat pull down
120x10, 140x10, 150x4x2
straight leg deadlift
130x10, 180x10, 220x10x2
cable preacher curls
ez bar curls
40x10, 50x10, 60x10, 70x10
reclining db curls
15x10, 20x10, 25x10, 30x10
1984 calories total
cho 131 g
protein 260 g
Lifted with a buddy today and he wanted to do back and biceps. So I ran em again. Good pump. I was hungry at the end of the day--I assume this is because I ate high carbs yesterday. I'm always more hungry when I over do the carbs. 6 days until I post my next progress pics.
11-02-2009 10:17 PM
chest tri's and HIIT
hammersmith bench press mach.
90x10, 140x10, 180x6, 200x3*
decline db press
45x10, 55x10, 75x6, 75x5
60x10, 90x10, 110x5x2
pull over machine
140x10, 160x10, 170x10, 180x10
50x10, 60x10, 70x6x2
rope cable overhead tri extensions
30x10, 40x10, 50x5x2
one hand reverse push down
HIIT elliptical cross trainer 45 sec/45 sec for 15 min.
2666 total calories
bagel 260 cal
isopure protein drink 210
workout 6:30-8 am
isopure drink 210 cal
original gourmet burrito w/ chicken 600 cal
1.5 slice of cheese 169 cal
dinner steak 1 lb prime cut fat trimmed 1170 cal
asparagus fresh grilled 27 cal
Went way over during dinner. I guess I just needed some red meat.
Legs tomorrow!!! Oh yes.
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