starting over after 19 years

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    starting over after 19 years


    At age 23 I hit the gym for the first time and in 8 months I was in pretty good shape. Well off to school, got my degrees, the girl, the job the kid and bang here I am, 6'4" and weighing in at 270 lbs. The arms and legs are in pretty good shape considering but the gut is bad. So I got a gym membership last week and it feels good. Now the routine includes light cardo for 25 min on incline bike--I'm not going to give myself a heart attack in the first week. Also I know enough to go light on the weights. My routine is as follows

    Day 1. Back and Biceps
    4 sets 10 reps each
    Back
    cable pull downs
    incline cable rows
    decline cable rows
    bent over barbell rows
    Biceps (lots of different exercises) for example
    barbell curls
    Incline Angled Dumbbell Curls
    seated preacher curls (cable)
    decline dumbbell curls

    Day 2. Chest and triceps
    bench press
    fly machine
    decline dumbbell press
    dumbell pullovers
    incline press

    nose busters
    close grip bench press
    rope pushdowns
    single reverse arm extensions using cables

    day 3 legs and shoulders
    squats
    hack squat machine
    leg extension machine
    leg press machine

    seated Two Arm Dumbbell Raises Over Head
    One Arm Front Deltoid Dumbbell Raises
    Standing Low Cable Deltoid Raises
    Reverse Incline Dumbbell Flyes

    Day 4 calf and hamsting
    Seated Single Leg Calf Raises
    Leg Press Machine Calf Press

    One Leg Lying Curls
    Barbell Deadlifts

    I'm going to sub HIIT for my cardio staring next week. I need advice on diet and supplements. Any advice is appreciated.

    Thanks

    Heavypieces

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    8 am Starbucks coffee cake 210 cal
    11 am 1 zero carb isopure protein drink 220 cal
    11 am workout quads and shoulders and HIIT -1000 cal ?
    1 pm turkey and jack on whole wheat lettuce, tomato and onion 421 cal
    3 pm 1 zero carb isopure protein drink 220 cal
    6 pm chicken breast, wing with skin rice and beans and 2 tortillas 1162 cals
  3. New Member
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    by the way since I am focusing on my waist--I wear size 42 right now. My goal is to be wearing 38s in 6 months.
    •   
       

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    Now thats a good days worth of clean High Protein diet right there...
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    Thanks--I'm going to dump the coffee cake starting tomorrow. It's hard to let go.
  6. New Member
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    today was back, biceps and 15 min HIIT on the reclining stationary bike. interval = 1 min moderatae fast 30 sec full speed.

    I ran into my buddy JJ at the gym today. I use to work out with him. Dude is huge and ripped now.

    7 am breakfast 2 cups Cheerios with one cup 2% milk 220 cal
    isopure protein shake 50 g protein 220 cal
    8 am hit the gym
    10 am banana 105 cal
    isopure protein drink 220 cal
    glass of orange juice 100 cal

    12 pm
    2 rubio's fish taco especial 340 cal total

    4 pm dinner 1102 cal
    2 chicken breasts
    1 wing
    rice and beans
  7. New Member
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    Rest and Refeed

    fat 116 g
    CHO 215 g
    Protein 205 g
    Total Cal 2200

    Any advice is appreciated.
  8. keeper
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    Congrats on deciding to live longer and stay healthier! I am such an advocate of HIIT. It proved itself to me. Good luck to you.
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    Quote Originally Posted by keeper View Post
    Congrats on deciding to live longer and stay healthier! I am such an advocate of HIIT. It proved itself to me. Good luck to you.
    Thanks!! I have a 4 year old son and I want to live a long, active life with him.

    H
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    Never enough
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    It would be better if you get your calories spread out a little more. 2200 is a little on the low side but not horrifying, but with more than half of it being the last meal of the nite isn't optimal.
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    Quote Originally Posted by EasyEJL View Post
    It would be better if you get your calories spread out a little more. 2200 is a little on the low side but not horrifying, but with more than half of it being the last meal of the nite isn't optimal.
    Breakfast

    Oatmeal 2 packs 260 cal
    isopure protein drink 220 cal

    mid morning snack

    granola bar 180 cal
    raisins 130 cal


    Workout at noon

    isopure protein drink 220 cal

    Lunch

    Turkey sandwich on whole wheat 360 cal


    Dinner

    2 chicken breast 375 cal
    1 wing 83 cal
    pinto beans 77 cal
    4 oz rice 160 cal


    fat 56 g
    cho 230 g
    protein 220 g

    Today I felt weak in the gym. I couldn't finish sets and strength was way down. Switched my HIIT to after weights.

    One more thing I weighed in this morning 265 lbs. Down 5 lbs. Not bad for 10 days in the gym and changing my diet.

    H
  12. keeper
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    Stick with it. You will never regret it if you do. It's hard at first, but soon you will feel off-kilter if you have to miss a w/o.

    2 big questions. Are you using a pre-w/o stimulant? What supplements are you using to support your plan?
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    Quote Originally Posted by keeper View Post
    Stick with it. You will never regret it if you do. It's hard at first, but soon you will feel off-kilter if you have to miss a w/o.

    2 big questions. Are you using a pre-w/o stimulant? What supplements are you using to support your plan?
    No stimulants except coffee in the morning and I am only using the protein supplement right now. Isopure whey. I've been reading and trying to educate myself regarding exercise, supplements and diet.
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    i think your entire approach is pretty solid. sure, you could tweak a few things here and there (don't lock yourself into 4 sets, 10 reps) for all your exercises..mix it up based on how you feel- diet looks pretty good.. workouts- variety of exercises, cardio, looks good as well. just stay focused, get your rest, and the results will follow. look forward to some progress posts.. any chance of before, during, and after pics?
  15. New Member
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    Quote Originally Posted by swollwilliams View Post
    i think your entire approach is pretty solid. sure, you could tweak a few things here and there (don't lock yourself into 4 sets, 10 reps) for all your exercises..mix it up based on how you feel- diet looks pretty good.. workouts- variety of exercises, cardio, looks good as well. just stay focused, get your rest, and the results will follow. look forward to some progress posts.. any chance of before, during, and after pics?
    Thanks. I swap out different excercises but keep the theme constant. I have pics but I want to make some progress first.
  16. keeper
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    Quote Originally Posted by heavypieces View Post
    No stimulants except coffee in the morning and I am only using the protein supplement right now. Isopure whey. I've been reading and trying to educate myself regarding exercise, supplements and diet.
    I'm not that savy on male sups, other than what I have learned from reading here, so I hope the guys will tweak this list of suggestions:

    * a good multi-vitamin
    * BCAA's
    * fish oil gelcaps
    * creatine (I suggest powdered KreAlkaline,)
    * appetite suppressant such as Anabolic Extreme's SlimX
    * pre-work out stim such as Jack3d

    The pre-w/o stim will increase your energy level resulting in a longer, more intense w/o and better focus. It makes a huge difference. Don't take it within 4 hours of the appetite suppressant, though. There are online discount supplement companies where you should be able to get everything you need all in one stop. These products will make a huge difference for you.
  17. New Member
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    legs and shoulders today followed by HIIT. I felt pretty good in the gym.

    breakfast
    2 cups of wheaties w/ milk 460 cal
    isopure protein drink 220 cal

    lunch

    chicken breast 232 cal

    preworkout isopure protein drink 220 cal

    workout 3:30 pm

    post workout isopure protein drink 220 cal

    dinner

    chicken breast and thigh 250 cal
    apple 95 cal
    peanuts 300 cal

    started triple omega supplement and multi vitamin today.

    fat 60 g
    cho 135 g
    protein 278 g

    2100 calories
  18. New Member
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    I posted some "before" pics on my profile.
  19. New Member
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    Back and shoulders today. Didn't sleep well last night and felt tired in the gym.

    Breakfast

    Wheaties and milk. 264 cal
    banana 121 cal

    Lunch

    La Salsa overstuffed chicken burrito 1200 cal

    preworkout snack

    isopure whey drink 220 cal

    workout

    post workout

    isopure whey protein drink

    dinner

    Wheaties and milk 460 cal.

    Fat 82 g,
    CHO 280 g
    protein 21o g

    Not a good day for my diet. I didn't know the burrito was 1200 calories until I finished it off. I won't do that again.

    H
  20. New Member
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    Moved from size 42 Levi 501's to size 40 today. It's been 3 years since I wore a size 40. A month ago I was looking at size 44's.

    Progress.
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    chest and triceps and HIIT yesterday.

    Fat 66 g
    CHO 227 g
    protein 218 g
    2310 calories
  22. New Member
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    legs shoulders and HIIT today.

    Fat 55 g
    CHO 204 g
    Protein 239 g

    2140 calories
  23. New Member
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    can I get some guidance on the ratio of fat to CHO to protein.
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    Quote Originally Posted by keeper View Post
    I'm not that savy on male sups, other than what I have learned from reading here, so I hope the guys will tweak this list of suggestions:

    * a good multi-vitamin
    * BCAA's
    * fish oil gelcaps
    * creatine (I suggest powdered KreAlkaline,)
    * appetite suppressant such as Anabolic Extreme's SlimX
    * pre-work out stim such as Jack3d

    The pre-w/o stim will increase your energy level resulting in a longer, more intense w/o and better focus. It makes a huge difference. Don't take it within 4 hours of the appetite suppressant, though. There are online discount supplement companies where you should be able to get everything you need all in one stop. These products will make a huge difference for you.
    I have high bp so I can't take a stimulant.
  25. keeper
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    Okay so scratch the SlimX and Jack3d. The other sups will help as far as muscle recovery and such.
  26. New Member
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    been a couple of days--however I am still working out.

    today

    Legs and HIIT

    fat 53 g
    CHO 201 g
    protein 242 g

    2200 calories
  27. New Member
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    I weighed in at 264 lbs today but I am bouncing between 264 and 268 lbs.
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    So here is the plan now. Continue what I am doing now. Lift, HIIT, good diet 2100 calories 40, 40, 20, omega supplement and a multivitamin. In the next few weeks I will add creatine and see what that does.
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    Quote Originally Posted by keeper View Post
    Okay so scratch the SlimX and Jack3d. The other sups will help as far as muscle recovery and such.
    I'm just going to have to deal with being hungry. It's a problem after dinner usually. I'll just have to suck it up.
  30. keeper
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    That's the hardest time of day. Keep goodies like celery, carrots, cucumbers, and cauliflower washed and cut up for dipping in a low carb, fat-free ranch dressing. Having them washed and handy will make them more appealing. There are also some good sugar-free ice creams, but watch the carb content. Apples are good, but bananas, oranges, and even grapefruit have a lot of sugar. I have a friend who has a bowl of Special K in skim milk when the night time munchies hit. Just don't use a big bowl!

    Congrats on your loss so far. Hang in there.
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    shoulders and HIIT today.

    2006 calories total

    breakfast

    oatmeal 3 pouches 389 cal
    milk 2% 1/3 cup 41 cal

    lunch

    chicken burrito 593 calories

    preworkout whey drink 220 cal

    workout 4 pm

    post workout whey drink 220 cal

    peanuts 170 cal

    dinner

    2 chicken breasts 374 cal

    fat 49 g
    cho 191 g
    protein 215 g
  32. New Member
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    yesterday back, biceps and HIIT

    2208 calories

    fat 65g
    cho 233 g
    protein 212 g

    bouncing between 264 and 262 lbs right now.
  33. New Member
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    chest and tricep no cardio

    1991 calories

    fat 46g
    cho 186 g
    protein 233 g

    felt strong in the gym today
  34. Advanced Member
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    what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?
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    your diet seems strange...seems like you are just cutting back portions and cals and eating cleaner but not to a point where its anal. this simply a weight loss goal? just looking for details sorry to annoy!
  36. New Member
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    Quote Originally Posted by raginfcktard View Post
    your diet seems strange...seems like you are just cutting back portions and cals and eating cleaner but not to a point where its anal. this simply a weight loss goal? just looking for details sorry to annoy!


    So far I am working on gaining control of my diet and getting in the gym. My focus right now is to cut fat down to 210 lbs followed by gaining lean muscle.

    Here is the plan so far. 6 days in the gym one day off.

    day 1 chest/tri
    day 2 back/bi
    day 3 legs/shoulders
    repeat 1-3
    rest

    eating 2200 calories per day to cut fat. High protein to keep what little muscle I have.

    Drink lots of water.

    On my rest day eat a cheat meal.

    I'm just learning right now so any feedback is desired. I'm spending as much time as I can learning.

    Heavypieces
  37. New Member
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    Oh, one more thing. I do 15 minutes of HIIT everyday I am in the gym.
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    I posted an progress picture of me at day 11. To me it looks like I am losing trunk fat.
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    Quote Originally Posted by raginfcktard View Post
    what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?
    I work a lot so the time of day varies.

    30% of the time I am in there around or before lunch.
    60% of the time after work
    10% before work

    Just trying to find the right time for me and my family.
  40. New Member
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    Quote Originally Posted by raginfcktard View Post
    what time of day are you training usually. i'd also suggest a product called Cuts 2 by prolab if you can't take stims. very cheap and greatly helped me for my contest diet.

    are you trying to make this a log and is it your first?
    I am posting this instead of blogging in an effort to get some quick feedback. The plan was to move to a blog after I get enough feedback to formulate a clear plan.

    I will look into the Cuts 2. Thanks!
  

  
 

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