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

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  1. 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.


  2. 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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  3. 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.

  4. Keep on truckin fella. Soon you'll be under that 300 mark.

  5. 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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  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. warriordash . com and you'll come up with it.. they have races all over the US and in a few other countries.

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. Today's dietary totals: 2714 cals, 288 carb, 249 Protein, 62 fat. Estimated output of 4658 for a deficit of 1944.

  18. 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!

  19. 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
    PESCIENCE.COM

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

  20. 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.

  21. 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.
    __________________

  22. Todays dietary: 2769 in, estimated 3832 out, deficit of 1063. Carbs 299, Protein 231, fats 70.

  23. congrats on the new PRs!
    PESCIENCE.COM

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

  24. 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.

  25. PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
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