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

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  1. Have you ever considered lowering your carb intake? I have found that weight loss to be way easier the lower the carbs I eat and I generally just feel healtheir when I avoid them. Keto diets are very effective for not only weight loss but just general health as well.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates


  2. Quote Originally Posted by JudoJosh View Post
    Have you ever considered lowering your carb intake? I have found that weight loss to be way easier the lower the carbs I eat and I generally just feel healtheir when I avoid them. Keto diets are very effective for not only weight loss but just general health as well.
    That is an idea I have been playing with, just have to be careful with my blood glucose levels getting to low with my diabetes meds. Hypoglycemia sucks!

    Ok, scale at work puts me at 316.2, so we will go with that. Week one, a loss of 1.5 waist inches and 5.8 pounds. I'll take that!
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  3. Don't know what meds your on but a keto diet shouldn't be contradictive to someone with type 2 diabetes, a keto diet may actually be helpful.

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/

    http://www.diabeteshealth.com/read/2...s-medications/

    There is also the paleo diet approach. Both will be great for your overall health and will assist with your weight loss goals.

    Best of luck
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  4. Quote Originally Posted by JudoJosh View Post
    Don't know what meds your on but a keto diet shouldn't be contradictive to someone with type 2 diabetes, a keto diet may actually be helpful.

    ncbi.nlm.nih.gov/pmc/articles/PMC1325029

    diabeteshealth.com/read/2009/01/13/6044/extremely-low-carb-ketogenic-diet-leads-to-dramatic-reductions-in-type-2-bg-levels-medications/

    There is also the paleo diet approach. Both will be great for your overall health and will assist with your weight loss goals.

    Best of luck
    You are correct sir! Ketogenic diets were actually first developed with Diabetics in mind. It could be great for my bood glucose levels. All I am saying is that with lower carb intake, I will have to make sure my blood sugars do not get to low because of my meds. Going keto could decrease my dependence on my medications. FYI: Am on Glipizide(stimulates more insulin production) and Januvia (also increases insulin production and also decreases sugar production in the liver.) Blood sugars run about 89-95 first thing in the morning, 79 post workout, 139 after eating, can peak at around 185 if I overdo the carb intake with a meal, which obviously, I try to avoid.

    Got any good links for getting started on a keto plan?

  5. Got out of work a bit late tonight and wanted to be able to see my oldest before he left for his mother's, so day 2 got moved to tomorrow a.m. Was a bit of my nutritional targets today, so def cannot sleep in.

    3013 cals, 347g carb, 209g protein, 86 fats. Estimated out 3939, deficit of 926. GN all, will post tomorrows workout and numbers asap!
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  6. Quote Originally Posted by taman6886 View Post
    Got any good links for getting started on a keto plan?
    There is the anabolic diet by Dr. Maurio DiPasquale, there is The Paleo Diet by Dr Wolfe. Those are two books I have personally read but I am sure there are others. Its not hard at all to start and the books arent really necessary unless you want to read them and get more of an understanding of what you are doing. The goal is to cut all carbs from your diet. All your calories should come from protein intake and fat intake. The first two weeks you may experience what some people call "the carb flu" it is when your body has a metabolic shift and goes from using carbs as its primary source to using fat as its energy source. After two weeks it is recomended to have a 24hr carb love fest and then it is back to 5 more days no carbs. I am not too sure how the carb refeeds will effect your blood sugars. A more better option is maybe one of the scivation diets. I believe they are based on having a carb refeed every 3 days and its only 1 meal. The key is to play around with it and see what works best for you. Scivation has a couple of really good ebooks that are free you can read. A good resource for paleo would be Mark Sissons site primal and as for the anabolic diet I am sure you can find the book online somewhere to download.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  7. Quote Originally Posted by JudoJosh View Post
    There is the anabolic diet by Dr. Maurio DiPasquale, there is The Paleo Diet by Dr Wolfe. Those are two books I have personally read but I am sure there are others. Its not hard at all to start and the books arent really necessary unless you want to read them and get more of an understanding of what you are doing. The goal is to cut all carbs from your diet. All your calories should come from protein intake and fat intake. The first two weeks you may experience what some people call "the carb flu" it is when your body has a metabolic shift and goes from using carbs as its primary source to using fat as its energy source. After two weeks it is recomended to have a 24hr carb love fest and then it is back to 5 more days no carbs. I am not too sure how the carb refeeds will effect your blood sugars. A more better option is maybe one of the scivation diets. I believe they are based on having a carb refeed every 3 days and its only 1 meal. The key is to play around with it and see what works best for you. Scivation has a couple of really good ebooks that are free you can read. A good resource for paleo would be Mark Sissons site primal and as for the anabolic diet I am sure you can find the book online somewhere to download.
    You have peaked my interest!

    Barely got my butt to the gym, losing the fire. Gonna try to finish this week strong and then shut it down for a week as far as the iron goes.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 320 8

    #2 320 8

    #3 320 8


    2 Barbell Deadlift
    #1 315 8

    #2 365 3

    #3 385 1

    Need to work more on forearms, barely able to keep from dropping 385 on the floor once I got it up.


    3 Leg Press

    #1 570 10

    #2 570 10

    #3 570 10


    4 Seated Calf Raise
    #1 190 12

    #2 190 12

    #3 190 12

  8. Today's Nutrition totals: 2880 cals, 280 carb, 244 protein, 89 fats. Estimated output 4649 for a deficit of 1418.

  9. Jan 6, 2011
    Name: Day 3, wk 9 (Day 10 of strip cycle)
    Start Time: 05:00 PM
    End Time: 06:05 PM
    Duration: 01:05
    Mood: Normal - Not Great But Not Bad
    Notes: Lifting preceded by 2 min warm up then 5 20/40 HIIT cycles to get a good sweat going (81 cal). Skipped OH DB Presses hoping to let bursitis in left RC heal more.



    # Exercise Name Set Lbs. Reps
    1 Incline Dumbbell Press
    #1 180 8
    #2 180 8
    #3 190 8
    #4 190 8
    Dumbbell weight X2

    2 Assisted Wd Grip Pull ups
    #1 210 8
    #2 210 8
    #3 225 6
    #4 225 5
    Noted weight = body weight (+shoes) of 320 - assistance weight.

    3 Triceps Pushdown - Rope Attachment
    #1 110 12
    #2 120 12
    #3 130 12
    Switched to this from assisted dips to spare stress on RC.

    4 Dumbbell One Arm Triceps Extension
    #1 35 10
    #2 30 12

    5 Hammer Curls
    #1 45 10
    #2 45 10

    6 Dumbbell Alternate Bicep Curl
    #1 25 12
    #2 30 12
    Did these seated to minimize use of momentum, went light with strict form.

    Today's Nutrition: 2873 cal, 235 carb, 254 protein, 95 fat. Estimated output 4771 for a deficit of 1898.

  10. an 7, 2011
    Name: Day 4, wk 9 (day 11 of strip cycle)
    Start Time: 05:05 PM
    End Time: 06:25 PM
    Duration: 01:20
    Location: VW YM
    Mood: Normal - Not Great But Not Bad

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 325 8
    #2 365 6
    #3 395 3
    #4 415 2
    Tried my best to go as deep as I could and got a form check. Apparently, I am a bit short of being parallel but otherwise am tight.

    2 Romanian Deadlift
    #1 255 6
    #2 255 6
    #3 255 6
    #4 255 6

    3 Leg Extensions
    #1 110 12
    #2 130 12
    #3 140 12

    4 Lying Leg Curls
    #1 110 12
    #2 110 8
    #3 110 8
    On dift machine than last week, so weights likely differ.

    5 Standing Calf Raises
    #1 180 12
    #2 200 12
    #3 200 12
    On dift machine than last week, so weights likely differ. Set 1 straight, set two toes out, set 3, toes in.

    Nutrition numbers: (today was my cheat but don't get crazy day) 3463 cals, 368 carb, 238 protein, 115 fat. Estimated output of 4925 for a deficit of 1462.

    Shutting it down for a week to heal up a bit, will continue some cardio and ab work. Will keep posting about that and dietary amounts.

  11. Quote Originally Posted by taman6886 View Post
    an 7, 2011
    Name: Day 4, wk 9 (day 11 of strip cycle)
    Start Time: 05:05 PM
    End Time: 06:25 PM
    Duration: 01:20
    Location: VW YM
    Mood: Normal - Not Great But Not Bad

    Shutting it down for a week to heal up a bit, will continue some cardio and ab work. Will keep posting about that and dietary amounts.
    Always good to deload, especially after 9 weeks of intense lifting!

    Might I sugegst you try and stay somewhat active during this week. Such as maybe lift you main compound lifts but only at 50% or simply jogging and doing some body weight type stuff. Contrast baths, foam rolling, yoga, stretching, massages, etc.. all great for a deload.

    Keep up the good work buddy
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  12. Quote Originally Posted by JudoJosh View Post
    Always good to deload, especially after 9 weeks of intense lifting!

    Might I sugegst you try and stay somewhat active during this week. Such as maybe lift you main compound lifts but only at 50% or simply jogging and doing some body weight type stuff. Contrast baths, foam rolling, yoga, stretching, massages, etc.. all great for a deload.

    Keep up the good work buddy
    Yep, plan on continuing the cardio work, maybe some swimming and stretching the week I am off the iron. Perhaps a whirlpool here and there.

    What is "contrast bath" ?

  13. when you go back and forth between hot and cold baths. You can try this in a shower. It is a form of treatment for inflammation. I have never personally tried it but have heard it praised before. Another techinque is simply cold water therapy. I am sure you can find more info on google. For delaod I persoanlly continue to lift at 50% and do a ton of foam rolling and stretching and maybe a massage and sauna
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  14. Quote Originally Posted by JudoJosh View Post
    when you go back and forth between hot and cold baths. You can try this in a shower. It is a form of treatment for inflammation. I have never personally tried it but have heard it praised before. Another techinque is simply cold water therapy. I am sure you can find more info on google. For delaod I persoanlly continue to lift at 50% and do a ton of foam rolling and stretching and maybe a massage and sauna
    Cool, thanks Josh. That may be a good idea for some of my sorer joints. I have also had foam rolling suggested to me for some flexibility issues (can't quite get to parallel squatting regardless of weight.)

    Nutrition totals for 1/8/11 (Day 12 of strip cycle)
    2623 cals, 319 carb (a bit high), 206 protein ( a bit low), 58 fat.

    At this point, I am more concerned with staying in my calorie range and getting at least 200+Grams of protein daily than hitting specific macro numbers, it seems to be working thus far.

  15. 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.
  16. Motivation


    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!
    Attached Images Attached Images  

  17. 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 : )

  18. 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!

  19. 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.

  20. 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.

  21. 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.

  22. Keep on keepin!

  23. 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.

  24. Today's diet info: 2935 cals, 337 carbs, 196 protein, 97 fat. Estimated output 3909 for a deficit of 974.

  25. Looking good buddy!!! Keep at it!

    RECOVERBRO


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