Big boy needs to strip out, here's the plan, plz review and critique.
01-09-2011 05:20 PM
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!
01-09-2011 07:17 PM
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 : )
Originally Posted by FlexW99
01-09-2011 08:10 PM
Excellent notion. My first 2-3 mos were difficult, but have some great bros here who helped aid me...
Originally Posted by taman6886
Im subbin to follow, encourage, and yes, hold you accountable!
01-09-2011 09:20 PM
Awesome and welcome aboard, the more the merrier!
Originally Posted by FlexW99
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.
01-10-2011 08:58 PM
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.
01-11-2011 10:02 AM
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.
01-11-2011 07:11 PM
01-11-2011 08:55 PM
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.
01-12-2011 09:23 PM
Today's diet info: 2935 cals, 337 carbs, 196 protein, 97 fat. Estimated output 3909 for a deficit of 974.
01-12-2011 09:59 PM
Looking good buddy!!! Keep at it!
01-13-2011 08:17 PM
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.
01-14-2011 10:13 AM
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.
01-14-2011 07:43 PM
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.
01-15-2011 10:02 AM
Keep on truckin fella. Soon you'll be under that 300 mark.
01-16-2011 05:32 PM
Appreciate the support Flex.
Originally Posted by FlexW99
Jan 16, 2011
Name: Day 1, wk 1 (hellz yeah, relit the fire!)
Start Time: 02:35 PM
End Time: 03:55 PM
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.
01-16-2011 07:22 PM
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.
01-16-2011 09:42 PM
Welcome aboard sir, always up for some one new to follow and keep me accountable
Originally Posted by KillaK2010
Back on track with the diet: 2428 cals in, (251 carb, 213 protein, 63 fat) estimated output 4795 for a deficit of 2367.
01-17-2011 07:54 PM
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.
01-17-2011 08:45 PM
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.
01-18-2011 06:57 AM
Originally Posted by KillaK2010
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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