Big boy needs to strip out, here's the plan, plz review and critique. - AnabolicMinds.com - Page 2

Big boy needs to strip out, here's the plan, plz review and critique.

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    Taman, this was me Feb 2010, 247 lbs..even peaked at 260. I am now what you see in the avatar and been as low as 192 ripped. Now that I know how to diet effectively, I can bulk cleanly and strip without losing much muscle..

    1 day at a time and DONT QUIT!
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    Quote Originally Posted by FlexW99 View Post
    I preface by saying it takes alot of courage to be where you are and wanna face/meet it head on; posting pics as well takes it even further 1 step....

    Im not to chime in much other than dont quit..never give up..dont get complacent and dont listen to negativity..Good luck friend.
    Thank you Sir. Don`t need luck, got determination, the basis that I have done this before, a loving wife & kids plus a cool ,knowledgeable & awesome community to both aid & hold me accountable! I would've blown off deadlifts etc. Wednesday morn if not 4 thinking about the crap I would get 4 not following through here : )
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    Quote Originally Posted by taman6886 View Post
    Thank you Sir. Don`t need luck, got determination, the basis that I have done this before, a loving wife & kids plus a cool ,knowledgeable & awesome community to both aid & hold me accountable! I would've blown off deadlifts etc. Wednesday morn if not 4 thinking about the crap I would get 4 not following through here : )
    Excellent notion. My first 2-3 mos were difficult, but have some great bros here who helped aid me...

    Im subbin to follow, encourage, and yes, hold you accountable!
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    Quote Originally Posted by FlexW99 View Post
    Excellent notion. My first 2-3 mos were difficult, but have some great bros here who helped aid me...

    Im subbin to follow, encourage, and yes, hold you accountable!
    Awesome and welcome aboard, the more the merrier!

    Today was a bit weird for the macro percentages, leaning closer to keto, but not really. Like I said earlier, more concerned about hitting at least 200g protein and at or under my overall calorie targets.

    2780 total cals, 182 carb, 203 protein, 130 fat, estimated out put of 3711 for a deficit of 931. Weekly "Tale of the tape" coming up on Tuesday, getting excited. In all honesty, I will probably weigh myself at work tomorrow but not count it until Tuesdays weigh in.
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    Today's Nutrition info: 2787 cals, 233 carb, 204 Protein, 109 fat. Estimated output 3906, deficit of 1119. Will post this weeks weight and waste measurements tomorrow, gonna hit some cardio after work too.
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    Today's "tale of the tape" 311.8 lbs (down 10.2 total) and 48.75 in on the waist (down 2.75 total) or a change of 4.4 lbs and 1.25 in since last week.
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    Keep on keepin!
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    Thanks Flex!

    Tonight was a really nice break, got to the Y, did some HIIT on the REcumbant Elliptical (Nufit), with a twist. Warmed up with resistance at 3/10 for 2 min, then 10 20/40 Intensity Intervals where I ramped the resistance to 5/10 and pushed to about 160 steps/minute, coasted at 3 till about 20 minutes then a 1 minute cool down at level 1. (155 cal). Went into the weight room and did just some light work on the rotator cuff, hit the shower and did some hot/cold contrast therapy on the shoulder, hit the sauna, cooled down and then about 10 minutes in whirlpool. I could get used to this, but this **** will not get me to where I want to be and I would get bored with it soon enough, but is a nice change of pace.

    Then I came home and spent about another 1/2 an hr blowing snow out the driveway, which is good because it helped me compensate for some poor dietary choices this morning (let's just say I had a moment of weakness.)

    So, with that confessed, here are today's dietary totals: 3281 cals, 388 carbs (my morning indescretion), 200 protein, 106 fat. Estimated output 4232 for a deficit of 951.
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    Today's diet info: 2935 cals, 337 carbs, 196 protein, 97 fat. Estimated output 3909 for a deficit of 974.
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    Looking good buddy!!! Keep at it!

    RECOVERBRO


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    Ok, kicked up the cardio another notch (for me) again tonight, still used the NuFit, 20/40 HIIT with varying intesity/resistance from 3/10 on the coast mode, 5/10 on the sprint mode and busted my hump to try to hit 170+ steps/minute, did 15 cycles this way, then coasted at 3 for about another 8 minutes for a total of 26 minutes, 231 calories burnt. Threw in some ab work then hit the sauna and whirlpool. As I have eluded to, am getting the itch to get back to the iron.

    Today's nutritional totals: 2854 in (310 carbs, 218 protein, 81 fat), 4073 estimated out for a deficit of 1219.

    Also, have an appointment with my Doc next week, plan on talking to him about keto diet and the PAD/Cholesterol.
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    Awesome news, discovered this morning that I have dropped close enough to 300 that I can now use the scale with electric impedence BF measure on it the wife got me for Christmas. I will now shift all weigh ins to this scale. This morning it had me at 306.6 and 33.1% BF and 47%hydration. I know the BF measure is not the most accurate on these and fluxuates depending on hydration levels, so I plan on reporting the hydration levels along with the BF so we can compare apples to apples so to speak. Regardless, it is more of a means to get a general idea and track progress.
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    Changed up the cardio again today to keep it interesting. Did the HIIT thing with resistance set at 5 for the hard parts, 3 for the coasting part. Except this time I did 10 cycles with a 30/30 flavor which really pushed the envelope for me, then coasted for another 15 minutes (255 total cals burned.)

    Today's dietary totals 3034, 388 carbs (damn I have been letting the carbs hit the high side this week), 199 protein, 80 fats.
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    Keep on truckin fella. Soon you'll be under that 300 mark.
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    Quote Originally Posted by FlexW99 View Post
    Keep on truckin fella. Soon you'll be under that 300 mark.
    Appreciate the support Flex.

    Jan 16, 2011
    Name: Day 1, wk 1 (hellz yeah, relit the fire!)
    Start Time: 02:35 PM
    End Time: 03:55 PM
    Duration: 01:20
    Location: Williams Cnty Y
    Mood: Energized and Ready!
    Notes: Ended the rest week a day early, had the chance to lift with a friend and jumped on it. Also had a nice cardio session after 30/30 HIIT, 12 cycles on NuStep, pushing 170+ steps per minute (actually hit 180 on some cycles but could not maintain it.) Then coasted for another 7 minutes for 20 total, 173 cals burned. To be honest, I had to do something to make up a bit for letting the diet slip over the weekend.


    1 Barbell Bench Press - Medium Grip
    #1 235 8
    #2 245 8
    #3 250 5
    #4 255 4

    2 Bent Over Barbell Row
    #1 235 6
    #2 235 6
    #3 235 6
    #4 235 5
    Grip felt a little weak but we manged.

    3 Barbell Shoulder Press
    #1 135 12
    #2 145 12
    #3 155 10
    Rotator cuff felt pretty good here!

    4 Close-Grip Bench Press
    #1 170 12
    #2 170 8
    #3 170 9

    5 Barbell Curl
    #1 90 10
    #2 90 10
    #3 90 10
    Varied hand position for each set.

    Will post today's (strict) dietary totals later.
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    Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

    Keep up the great work and I look forward to following your journey to a healthy life.
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    Quote Originally Posted by KillaK2010 View Post
    Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

    Keep up the great work and I look forward to following your journey to a healthy life.
    Welcome aboard sir, always up for some one new to follow and keep me accountable

    Back on track with the diet: 2428 cals in, (251 carb, 213 protein, 63 fat) estimated output 4795 for a deficit of 2367.
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    Going Sunday, Tuesday, Thur, Friday this week with maybe some extra cardio Weds. am and Sat.

    Today's nutrition totals: 2729 cals, 283 crb, 218 protein, 80 fat. Estimated output, 3868, deficit of 1139.

    Tommorow: Hack Squats and Deadlifts! Gonna PULL SOME PLATES.
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    I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

    I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.
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    Quote Originally Posted by KillaK2010 View Post
    I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

    I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.

    Warrior Dash? Sounds cool. Got any links for more info, to be more familiar with it?

    This weeks "tale of the tape": wt: 305.6, waist: 48 ( was more strict on my measuring technique), BF32.4 @ 47%hydration measured via Electrical Impedance method. That is a total of 16.4 lbs, 4.5 inches since we started and 5lbs, 3/4 of an inch since last weeks "tale"! Am overall pleased but can't help but wonder what it would have been if I had not let the diet slide over the weekend? Live and learn.
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    warriordash . com and you'll come up with it.. they have races all over the US and in a few other countries.
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    Date: Jan 18, 2011
    Name: Day 2, wk 1 (Day 22 of strip out)
    Start Time: 04:45 PM
    End Time: 06:10 PM
    Duration: 01:25
    Location:
    Mood: Tired
    Notes: Warmed up with a few 10/20 HIIT Cycles, just enough to get a sweat rolling. Feel like I am fighting off something, hack squats with sniffles SUCK LOL.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 320 8
    #2 320 8
    #3 320 8
    #4 340 6

    2 Barbell Deadlift
    #1 315 8
    #2 345 5
    #3 365 3
    #4 395 1 (New current PB)

    3 Leg Press
    #1 570 12
    #2 570 12
    #3 570 12

    4 Seated Calf Raise
    #1 90 20
    #2 140 20
    #3 140 30
    Dropped weight and focused on form and full range of motion.

    Dietary numbers are more estimated tonight as the wife had some home made Lasagna ready when I got home. Great post w/o meal, just did not let myself go crazy.

    3168 total cals (A bit over target, but with how I busted my hump today, I earned it) with an estimated output of 4891 for a deficit of 1723. 295 carb, 256 protein, 103 fats.
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    No cardio today, did not go to work, rested up hoping to kick whatever is working on me.

    Today's dietary numbers: 2605 cals, 245 carb, 228 protein, 77 fat. Estimated output of 3709 for a deficit of 1104. My toss down an apple or celary stalk or two later, which would be only a minor bump.
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    Date: Jan 20, 2011
    Name: Day 3, wk 1 (Day 24 of strip out)
    Start Time: 05:15 PM
    End Time: 06:20 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad


    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 205 8
    #2 215 8
    #3 215 7
    #4 215 4

    2 Assisted pull up
    #1 215 8
    #2 215 8
    #3 230 6
    #4 230 5
    Noted weight is body wt + clothes (310) minus assist weight.

    3 Arnold Dumbbell Press
    #1 70 12
    #2 80 12
    #3 80 9
    Thought I would try these with some lighter weights and tight form to spare the R/C, no luck. Weight = dumbbell X2

    4 Alternate Hammer Curl
    #1 80 10
    #2 80 10
    Performed seated to minimize cheating, elbows are feeling a bit tender. Weight = dumbbell X2

    5 Triceps Pushdown - Rope Attachment
    #1 130 12
    #2 130 12
    #3 140 12

    6 Standing Bicep Cable Curl
    #1 100 12
    #2 120 12

    Followed this up with 100 crunches spread out over 3 sets with minimum rest between sets (60/25/15). Then we did some 30/30 HIIT x8 cycles at 6/10 and 4/10 resistance on cross trainer, then coasted for another ten min for a total of 115 cals.

    Todays nutritional infor:

    2914 cals, 223 carbs, 242 protein, 113 fat grams. Estimated output 4880 for a deficit of 1966.
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    Date: Jan 21, 2011
    Name: Day4, wk 1 (Day 25 of strip out)
    Start Time: 05:00 PM
    End Time: 06:25 PM
    Duration: 01:25
    Location:
    Mood: Energized and Ready!


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 335 7
    #2 375 5
    #3 405 3
    #4 425 1
    Would have gone for 2 but did not trust my spotter. Dude looked more intimidated by what I was pushing than I was.

    2 Romanian Deadlift
    #1 255 8
    #2 255 8
    #3 255 7
    #4 255 4

    3 Leg Extensions
    #1 140 12
    #2 150 12
    #3 160 12

    4 Lying Leg Curls
    #1 120 10
    #2 120 8
    #3 120 6

    5 Standing Calf Raises
    #1 180 12
    #2 205 11
    #3 205 11

    Today's diet info (had to estimate based on recipe for wife's vegie soup) 2939 cal, 298 carb, 262 protein, 78 fat. Estimated output 4952 for a deficit of 1913.
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    Jan 23, 2011
    Name: Day 1, wk 2 (Day 27 of strip out)
    Start Time: 03:20 AM
    End Time: 04:55 AM
    Duration: 01:35
    Mood: Normal - Not Great But Not Bad
    Notes: Wrapped it up with some 20/40 (x15 cycles)HIIT at 5/10, 3/10 Resistance on NuStep, pushing for 170+ SPM=156 cals. then a few minutes of coasting, 20 min total.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 245 8
    #2 245 8
    #3 245 5
    #4 245 5
    Not sure why, just seemed to loose steam the last 2 sets.

    2 Bent Over Barbell Row
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8

    3 Barbell Shoulder Press
    #1 155 11
    #2 160 10
    #3 160 9

    4 Close-Grip Bench Press
    #1 175 11
    #2 175 6
    #3 175 6

    5 Barbell Curl
    #1 90 11
    #2 90 11
    #3 90 6
    Varied grip/set, went too wide last set, cost me a few reps.

    Will post dietary totals later tonight or tommorrow morning. Yesterday was my cheat day, had some pizza, but kept it under 4k cal. On track today at 2037 cal, 178g protein, supper yet to go.
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    Today's dietary totals: 2714 cals, 288 carb, 249 Protein, 62 fat. Estimated output of 4658 for a deficit of 1944.
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    Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!
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    Quote Originally Posted by taman6886 View Post
    Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!
    good luck with the pull bud
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    good luck with the pull bud
    Thank you Josh.

    Today's "Tale of the tape" Weight 303 lbs, waist 48. That is down another 2.6 pounds from last week with no change on the waist, overall totals of 19 lbs and still 3.5 on the waist. Not a bad week after all.
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    Jan 25, 2011
    Name: Day 2, wk 3 (day 29 of strip cycle)
    Start Time: 04:20 PM
    End Time: 05:40 AM
    Duration: 13:20
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes:

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 340 8
    #2 340 8
    #3 340 8
    #4 340 7

    2 Barbell Deadlift
    #1 325 8
    #2 355 6
    #3 375 3
    #4 405 1
    Set 3 took two attempts, could not budge it 1st try, sat a minute, got an attitude and pulled it off. Also set a new PB with the 405 pull.

    3 Leg Press
    #1 590 10
    #2 590 10
    #3 590 12
    Got an attitude my last set, pushing out 12 reps, unfortunately, this also means I was slacking the 1st two sets.

    4 Seated Calf Raise
    #1 210 10
    #2 210 10
    #3 210 10
    Really seem to have a hard time giving 2 cents about calves anymore.

    Total volume for todays session: 41980lbs.

    Today's dietary info: 2891 cal (325 carb, 219 pro, 87 fat) with an estimated output of 4796 for a deficit of 1905. In a more concrete note, I was able to go to the 9th notch on my heavy belt tonight (using what I call the "fatboy" method which is to wrap the end around a vertical bar (like in Smith Machine) and lean back) this is a first since I was like 245. Problem is I have one notch left and doubt my old belt will still fit when I get there LOL.
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    Todays dietary: 2769 in, estimated 3832 out, deficit of 1063. Carbs 299, Protein 231, fats 70.
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    congrats on the new PRs!
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Jan 27, 2011
    Name: Day 3, wk 2 (day 31 of strip out)
    Start Time: 04:55 PM
    End Time: 05:55 PM
    Duration: 01:00
    Location:
    Mood: Energized and Ready!
    Notes: Did a 5 minute warm up (60 cals) before lifting and wrapped it up with 10 30/30 cycles HIIT and coasted till 20 minutes total (113 cals) after lifting

    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 225 6
    #2 225 6
    #3 225 6
    #4 225 5

    2 Assisted Pull Up (wd grp)
    #1 228 8
    #2 228 7
    #3 238 5
    #4 238 5
    Noted weight is body weight + clothes/shoes (308) - assist weight. Went slow on the negs.

    3 Wide grip upright row
    #1 45 12
    #2 65 12
    #3 75 12
    Been looking for something that will not irritated RC, had no idea where to start, so began light.

    4 Seated Dumbbell Curl
    #1 30 12
    #2 30 12
    #3 35 12
    #4 35 12
    Alternated Even sets are right arm, odd sets are left arm.
    5 Concentration Curls
    #1 30 12
    #2 30 12
    Set 1 left. set 2 right

    6 2 hand oh DB extension
    #1 65 12
    #2 70 12
    #3 75 12

    Today's dietary info 2694 cals in, 4603 cals out, deficit of 1909. 210 carb, 234 protein, 98 fat.
  35. Senior Member
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    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
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    Quote Originally Posted by FlexW99 View Post
    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
    Thanks Flex

    Jan 28, 2011
    Name: Day 4, wk 2 (day 32 of strip out)
    Start Time: 04:40 PM
    End Time: 06:15 PM
    Duration: 01:35

    Notes: Warmed up with 4 minutes on elliptical, just enough to get a sweat going with my hoodie up.


    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 335 8
    #2 375 6
    #3 405 4
    #4 435 1
    Needed a bit of help at the bottom for the 435 set, so I cannot claim it as a new max yet. Set 1 at 335 was done with no belt.

    2 Romanian Deadlift
    #1 265 6
    #2 265 6
    #3 265 6
    #4 265 5
    Still hate these things.

    3 Leg Extensions
    #1 160 12
    #2 160 12
    #3 160 12

    4 Lying Leg Curls
    #1 115 12
    #2 115 9
    #3 115 8

    5 Standing Calf Raises
    #1 205 12
    #2 215 11
    #3 215 10
  37. New Member
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    Damn sounds like your doing a good job of killing your at the gym and working on the diet great job.
  38. Professional Member
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    Today's diet info: 2830 cals, estimated 3610 out, deficit of 798. 183 carbs, 232 pro, 129 fat.
  39. Professional Member
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    Thanks KillaK!

    Jan 30, 2011
    Name: Day 1, wk 3 (Day 34 of strip out)
    Start Time: 02:05 PM
    End Time: 03:25 PM
    Duration: 01:20
    Location: Williams County Y
    Mood: Energized and Ready!
    Notes: Lifting preceeded by 5 min warm on Elliptical and followed by 10 30/30 HIIT cycles pushing for 180 SPM at 3/5 Resistance and then 8 minutes of coasting. (191 cals total)

    1 Barbell Bench Press - Medium Grip
    #1 255 6
    #2 255 5
    #3 255 5
    #4 255 5

    2 Bent Over Barbell Row
    #1 250 6
    #2 250 5
    #3 250 5
    #4 250 4

    3 Barbell Shoulder Press
    #1 165 12
    #2 165 12
    #3 165 9

    4 Assisted Dip
    #1 226 10
    #2 236 6
    #3 236 5
    Noted weight is estimated bw+clothes (306) - assist wgt

    5 Triceps Pushdown - Rope Attachment
    #1 130 12
    Went straight from dips to one set of this to finish the burn

    6 Preacher Curl
    #1 65 12
    #2 65 12
    #3 65 12
    Used EZ curl bar, was looking for something to force me into tight form and spare the elbows.

    7 Standing Bicep Cable Curl
    #1 100 15
    #2 70 10
    #3 40 8
    Jumped from last set of EZ preachers to this in a drop set (100-70-40) for a change of pace and crank up the intensity. Worked

    Today's nutrition info: 2748 cals (191 carbs, 229 protein, 115 fats) with an estimated output of 4740 for a deficit of 1992.
    Last edited by taman6886; 01-30-2011 at 09:01 PM. Reason: Edited dietary info, needed more fat, ate some Peanut butter
  40. Professional Member
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    Date: Jan 31, 2011
    Name: Day 2, wk 3 (day 35 of strip cycle)
    Start Time: 05:40 PM
    End Time: 07:00 PM
    Duration: 01:20
    Location:
    Mood: Not In The Mood To Workout
    Notes: Got a late start, did not plan on lifting tonight but with a huge storm coming in, figured I had better get it done while I could. Did not even have my pre-w/o sups or wrestling shoes. No excuse, just saying.


    1 Hack Squat
    #1 360 8
    #2 360 6
    #3 360 6
    #4 360 6

    2 Barbell Deadlift
    #1 335 7
    #2 365 4
    #3 385 2
    Went for 415 last set, did not hit it. Also went barefoot because I hated the heel raise from my running shoes.

    3 Leg Press
    #1 610 12
    #2 610 12
    #3 610 10

    Today's dietary info: 2929 cals (195 carb, 228 prot, 134 fat) with an estimated output of 4745 for an 1816 deficit.

    Tomorrow, this weeks tale of the tape!
  

  
 

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