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

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  1. Quote Originally Posted by taman6886 View Post
    Last weeks "Tale of the tape" had me at 299. This morning I came in at 295.6 but really only count Tuesday's weekly weigh in.

    Also, I shifted to moderate carbs (trying for 200 or less a day) and bumped fat intake target to about 130). Lifts have been going to crap lately, may switch back and just worry about overall calories and protein intake if this keeps up. Also, if you missed it, pulled a hammy Friday , so I am changing me routine for the next few weeks to let it heal.

    Thanks for popping in Flex
    *SUBBED*

    I had a read through your posts and one thing I noticed as far as your nutrition is concerned is your relatively high sodium intake. Have you measured it? I noticed ham, canned chicken and a few other processed foods in there. Do you prepare any meals ahead of time? I often cook steaks or chicken then slice them up and put them on salads in containers. I weigh everything so I know the exact macronutrient breakdown.

    I like how you're lowering your carbohydrate intake also and increasing your fats. Don't shy away from saturated fats either. They play an important part, especially if your goal is fat loss. Personally, if I was in your situation, I would take a caveman approach. That is, if you can't pick it or kill it, don't eat it. Obviously it would be harder to get your desired calorie intake for the day, so this is where adding olive oil/coconut oil to the diet (over salads, in shakes etc.) would be beneficial.

    The fat loss would be much more dramatic, you'll see it in the mirror and on the scales.


  2. Quote Originally Posted by BuzzLightyear View Post
    *SUBBED*

    I had a read through your posts and one thing I noticed as far as your nutrition is concerned is your relatively high sodium intake. Have you measured it? I noticed ham, canned chicken and a few other processed foods in there. Do you prepare any meals ahead of time? I often cook steaks or chicken then slice them up and put them on salads in containers. I weigh everything so I know the exact macronutrient breakdown.

    I like how you're lowering your carbohydrate intake also and increasing your fats. Don't shy away from saturated fats either. They play an important part, especially if your goal is fat loss. Personally, if I was in your situation, I would take a caveman approach. That is, if you can't pick it or kill it, don't eat it. Obviously it would be harder to get your desired calorie intake for the day, so this is where adding olive oil/coconut oil to the diet (over salads, in shakes etc.) would be beneficial.

    The fat loss would be much more dramatic, you'll see it in the mirror and on the scales.
    Appreciate the input. Yeah, my sodium is way high, but as long as my blood pressure and glucose stay in check, I am not going to worry too much about it.

    The only thing that holds me back from going full blown keto is concerns about my cholesterol spiking. At this point, I am content with 4-5 pounds a week and still (for the most part) progressing with my lifts.
    •   
       


  3. Feb 13, 2011
    Name: Day 1, wk 5
    Start Time: 01:45 PM
    End Time: 02:50 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Bench work seems to be going to snot

    # Exercise Name Set Lbs. Reps

    1 Barbell Bench Press - Medium Grip
    #1 245 6
    #2 245 4
    #3 225 6
    #4 225 8

    2 Decline Dumbbell Bench Press
    #1 160 10
    #2 160 8
    80X2=160

    3 Butterfly
    #1 100 12
    #2 120 12
    (on Nautilus Pec Dec)

    4 Close-Grip Bench Press
    #1 155 12
    #2 155 11
    #3 155 9

    5 Triceps Pushdown - Rope Attachment
    #1 115 12
    #2 130 9
    #3 130 8

    6 2 Hand OH DB Ext
    #1 85 6
    #2 85 6
    __________________

  4. Today's dietary info: 2738 cals (179 carbs, 229 protein, 116 fats) estimated output of 4498 for a deficit of 1760.

    As to yesterday, I made a V-tines day meal for the wife of Penne Pasta with Garlic Herb Shrimp (with butter and olive oil) and fresh baked bread and Shrimp ****tail, have no idea how to count it, but am sure it was loaded with both carbs and fat (and of course lots of protein). So if Tuesday's weigh in disappoints, I will look back to that day and hopefully learn a lesson.

  5. Just cardio tonight, tried to kick it upa bit though. Did 15 20/40 HIIT Cycles, kicking for 200+ SPM, this time at 40% and 60% resistance for 178 cals.

    Dietary info: 2596 cals (200 carbs, 220 protein, 96 fats) with an estimated output of 3896 for a deficit of 1300. Tomorrow, we weigh in an report again, then back and delt work out after work.
    •   
       


  6. Today's weigh in number is 292 even, down another 2.2 pounds, 30 total in, what is it now, 6 0r 7 weeks. Not bad, not bad at all

  7. Brilliant! Keep it up, mate.

  8. Quote Originally Posted by BuzzLightyear View Post
    Brilliant! Keep it up, mate.
    Plan on it, thanks Buzz.

    Feb 15, 2011
    Name: Day 2, wk 5 (Day 49 of strip out)
    Start Time: 04:30 PM
    End Time: 05:40 PM
    Duration: 01:10
    Location:
    Mood: Energized and Ready!
    Notes: Started off with 5 minute cardio warm up, finished with 10X 30/30 HIIT at 40%/60% resistance busting for 200 SPM. Was gonna stop at 8, but when I got there said "I got 2 more in me at least". Pushed it hard.

    # Exercise Name Set Lbs. Reps

    1 Assisted Pull up
    #1 227 6
    #2 227 7
    #3 232 6
    #4 232 6
    Noted weight is body weight + clothes (estimate 297) minus assist weight.

    2 Lying T-Bar Row
    #1 145 6
    #2 145 6
    #3 145 5

    3 Seated Cable Rows
    #1 200 10
    #2 200 9
    Using "V" bar attachment

    4 Barbell Shoulder Press
    #1 175 12
    #2 175 12
    #3 175 10

    5 Standing Low-Pulley Deltoid Raise (Cable Lateral Raise)
    #1 30 8
    #2 30 8
    #3 20 12
    #4 20 12
    Odd sets are left hand, even sets are right

    6 Barbell Incline Shoulder Raise
    #1 30 12
    #2 30 12
    Today's dietary info:2846 cals (208 carb, 219 Protein, 128 fat) with an estimated out put of 4622 for a deficit of 1776 . (My belly must have been feeling patriotic today, and if you don't catch the referrence, please pick up a damn U.S. History book )

  9. Quote Originally Posted by taman6886 View Post
    After about 12 years of getting away from the iron and letting my self go, I got back at it in May of this year. In the mean time, I developed some significant health issues including Type II Diabetes, Peripheral Artery Disease (PAD) and Hypertension, all of which can and are helped by, you guessed it, resistance training.

    I have now been lifting heavy since May, tracking my intake on Calorie Count etc also. For the longest time, I hung around 282-285 but could tell that I was getting leaner based on my appearance and waist size. I did what I could with the PAD for cardio work (mostly walking and peddling) but have recently discovered that I can do some HIIT work on elipticals. (Have been running 20/40 for 5-6 cycles plus warm ups on upper body days, 15/30 for about 4 cycles on leg days.)

    I know that some may call this BS, but I swear it is the truth. Over the last month, I have shot up to 315 with only some minor fat gain (can take my heavy belt to the 7th notch instead of the 8th for heavy sets of squat/dead lifts.) However, a few significant things occurred in that time:

    1) I quit smoking 11/5/10;

    2) I switched to an honest to goodness gym with a real weight room instead of the local hospitals "Healthfit" Center that I had outgrown;

    3) I came out of about 5+ months of caloric deficit (Had been running about 2700-3k daily with a few "less disciplined" days here and there, but kept it pretty tight.

    (Also, my PCP switched me to Januvia for the diabetes in early November, I wonder if there is a connection?)

    At some point about 2 weeks ago, I said "F it", "if my body wants to pack it on, then so be it" and resolved myself to a mass building cycle. I have been making steady gains in my major lifts and this is what keeps me happy and motivated. Anyways, the 2nd part of that resolution was that I would become focused on stripping out after the holidays. ( I mean 315, really, this boy has gotta burn some fat now!)

    Here in essence is my plan:

    Continue with my four day split (Upper day 1, Lower Day 2, Day off 3, Upper Day 4, lower day 5 with 4 sets of 6-8 reps for major muscle groups/compound movements. 3 sets 10-12 reps for smaller groups) and maybe put a little more emphasis on the Cardio by pushing the HIIT to 8 - 10 cycles 20/40 (and start to decrease rest periods as my overall cardiovascular health improves)on upper body days and maybe a bit less on leg days then throw in a 25- 30 minute walk or bike ride in over the weekend.

    Cut daily calories to a strict 2700 daily, shooting for at least 250g or so of protein. (This is the part I would really like some feed back on. Is that too limited? I do not want to strip away the mass I have been working for the last few months. What macro ratios should I shoot for? (35/35/30?)

    There are a few things that will have to be taken into consideration:

    1) Seeing my lifts increase is what motivates me. I have never been and never will be some one who will stick to a "pick up a 15# dumbell and do 25 reps" program.

    2) Any Cardio work will have to take into account the PAD which results in pain full cramps due to limited blood flow. I do find that machines that take the weight off of my feet (bikes, elipticals that I can lean on ) can be help full in getting around this. This has improved greatly since I quit smoking, but building this back up will be a process.

    I know that my BF estimate on my profile of 18% is likely wrong (based of 3 site measurement caliper) but I doubt that I am above 25%. Even if we were to assume 30% , that still leaves me about 220lbs of lean mass, so I figure that 260 is a good goal weight.

    So long story short, I have never really stripped out seriously before ( but do know from my wild child days of addiction that I look sickly below 215) and could really use some input here. Anything from changes in routine, to cardio work to diet or supps.

    If you took the time to read this, thanks for your time, and hopefully, thanks for your input.
    Hello dear taman, You should have some type's of veggies and have some sort of fruit's and also some kind of green tea.... You should continue you cycle of eating and exercising and you will be succeed in your goal.......... Best of luck...
    Galvin

  10. Feb 17, 2011
    Name: Day 3, wk 5 (Day 51 of strip out)
    Start Time: 05:35 PM
    End Time: 06:20 PM
    Duration: 00:45
    Location:
    Mood: Energized and Ready!
    Notes: Started out with a 5min warm up


    # Exercise Name Set Lbs. Reps

    1 Preacher Curl
    #1 85 8
    #2 85 6
    #3 85 6
    Using EZ Bar

    2 Concentration Curls
    #1 30 12
    #2 30 12
    #3 35 9
    #4 35 10
    Even sets are right hand, odd sets are right

    3 Standing Bicep Cable Curl
    #1 120 12
    #2 100 10
    #3 70 10
    #4 20 12
    Drop sets 120-100-70-20 X 2
    #1 120 10
    #2 100 4
    #3 70 5
    #4 20 10

    5 Lying Triceps Press (skull crushers)
    #1 85 12
    #2 85 12
    Using EZ bar

    6 Dumbbell One Arm Triceps Extension
    #1 35 12
    #2 35 12
    #3 35 9
    #4 35 10
    Even sets right, odd sets left

    7 Triceps Pushdown
    #1 120 12
    #2 150 12
    Straight bar

    Today's dietary totals: 2784 cals (227 carbs (a bit high), 214 protein, fat 117) estimated output of 4281 for a deficit of 1497.
    __________________

  11. Looks like everything is going good!! Stay on track and everything will get where it needs to be..I am still keeping up with everything that your putting up. I, myself, have been enjoying my workouts and slowly getting stronger due to my PWO I am taking. I keep looking at your changes and say hey if he can do it so can i.

  12. Thanks Killa, still plugging

    Feb 18, 2011
    Name: Day 4, wk 5 (Day 52 of strip out)
    Start Time: 04:20 PM
    End Time: 05:25 PM
    Duration: 01:05
    Mood: Not In The Mood To Workout
    Notes: Actually felt half sick tonight. Still nursing the hammy, so like last week, went light and deep with cardio first. 12X 30/30 HIIT cycles hitting 200 SPM at 40% and 60% (114 cals)


    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 155 10
    #2 205 10
    #3 245 10
    #4 295 8
    Went as deep as I could, sat in the hole. so to speak. All sets were with no belt.

    2 Leg Press
    #1 500 15
    #2 500 12
    Hammy started to tighten up a bit on 2nd set so I locked out and moved on

    3 Leg Extensions
    #1 190 10
    #2 190 8

    Got way off track on the macro's today, carbs to high, protein to low. Not quite sure how it got away from me. Anyways, today's totals: 2537 cals (239 carbs, 146 protein, 117 fats) output of 2537, deficit = 1988)
    __________________

  13. Today's dietary info: 2380 cals (141 carb, 182 protein, 144 fats) estimated out put of 3556 for an estimated deficit of 976.

  14. Has not been a great week. Lost a couple of work outs due to company, bad weather etc. Also, only dropped 1.2 pounds this week, weighed in at 290.8 this AM. To many "F It" moments in the diet. So this week, I resolve to regain my discipline. Am also excited about coming off of the hamstring rehab next week, gonna start pulling again but take it slow. Looks like I am only gonna get 3 lifting days this week, that's OK though, 2 grps/day. (Chest/Tri's, Back/Delts, Legs/Bi's)

  15. Feb 22, 2011
    Name: Day 1, wk 6 (Chest/Tri's)
    Start Time: 05:05 PM
    End Time: 06:15 PM
    Duration: 01:10
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes:

    # Exercise Name Set Lbs. Reps

    1 Barbell Bench Press - Medium Grip
    #1 245 8
    #2 245 4
    #3 245 5
    #4 280 2
    #5 225 4
    Went better than last week, think I was over training chest. Hit a rack pin on 2nd set, blew my focus. Last set was one rep solo, a slow neg and then a forced rep.

    2 Barbell Incline Bench Press - Medium Grip
    #1 185 8
    #2 185 8
    WENT LIGHTER DUE TO PRE-EXHAUSTION

    3 Decline Dumbbell Bench Press (80's X 2)
    #1 160 8
    #2 160 7

    4 Close-Grip Bench Press
    #1 155 10
    #2 155 9

    5 Lying Triceps Press
    #1 90 9
    #2 90 8
    Used straight bar tonight.

    6 Triceps Pushdown - V-Bar Attachment
    #1 140 12
    #2 140 12

    Today's dietary info: 2738 cals (195 carb, 198 protein, 135 fats) with an estimated output of 4582 for a deficit of 1823. Back on track!

  16. Feb 24, 2011
    Name: Day 2, wk 6
    Start Time: 05:40 PM
    End Time: 06:40 PM
    Duration: 01:00
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: was temped to skip cardio tonight so I knocked it out first 12x20/40 cycles at 50%/70% max resistance. 115 calls.

    # Exercise Name Set Lbs. Reps
    1 Assited Pull Up
    #1 235 7
    #2 235 5
    #3 245 3
    #4 140 18
    Noted weight is body wt + clothes (est 295) - assist weight

    2 Lying T-Bar Row
    #1 90 8
    #2 135 6
    #3 135 5

    3 Seated Cable Rows
    #1 210 8
    #2 210 8
    Using V bar
    4 Barbell Shoulder Press
    #1 185 10
    #2 185 9
    #3 185 4
    #4 135 11

    5 Side Lateral Raise
    #1 25 10
    #2 25 10

    Today was my cheat day, so no dietary numbers. Yesterdays intake was 2954 in, around 3700 out.

  17. Feb 25, 2011
    Name: Day 3, wk 6
    Start Time: 04:45 PM
    End Time: 05:55 PM
    Duration: 01:10
    Location:
    Mood: Tired
    Notes: Tonight marks the end of the hamstring rehab. Went well for the most part, am very pleased.

    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 315 4
    #2 315 4
    #3 315 4
    #4 365 2
    Warm up sets at 135, 185, 225. Went deep as I could (still) no belt first 3 sets. Even went deep the last set. Not sure if I am quite to parallel, but closer than I have ever been in my adult life. Flexibility work is paying off.

    2 Romanian Deadlift
    #1 135 8
    #2 185 8
    #3 205 8
    Went real light as these are what I ripped my hamstring doing 3 weeks ago.

    3 Barbell Curl
    #1 80 12
    #2 85 12
    #3 90 10

    4 Two Arm Dumbbell Preacher Curl
    #1 25 12
    #2 25 12
    #3 25 12
    #4 25 12
    One arm at a time, odd sets are right hand, evens are left.

    Tonight's dietary info: 2743 cals (208 carbs, 207 protein, 123 fats) with an estimated output of 4586 for a deficit of 1843.

  18. Feb 27, 2011
    Name: Day 1, wk 7
    Start Time: 03:20 PM
    End Time: 04:25 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Going back to my old 4 day split now that hammy rehab is over.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 250 4
    #2 250 3
    #3 250 3
    #4 230 6
    This week benching went crappy, no fire, no spotter. 5 pounds should not cost me 4 reps. WTF?
    2 Bent Over Barbell Row
    #1 225 6
    #2 225 6
    #3 225 3 (grip issues)
    #4 225 6
    3 Barbell Shoulder Press
    #1 180 10
    #2 180 7
    4 Lying Triceps Press
    #1 90 8
    #2 90 8
    #3 90 11
    Skull crushers. Set 2 I transitioned for Crushers to close grip bench for 11 reps (listed as set 3 here)

    So far today, diet is estimated as momma made taco's for guests. Seasoned meat (91% lean ground chuck), flour tortilla, chopped vegies (onion, Green peppers, lettuce, black and green olives, tomatos) sour cream and refried beans. Estimated intake today thus far with out supper and pre-bed protein: 2365 (171 carbs, 178 protein, 100 fats) with an estimated output of 4389.

  19. healthfit wtf is the matter with you, the fact you walked in there and saw 100 Year olds working out, and didn't imediatly leave makes me question your sanity.

  20. Quote Originally Posted by 1test4life View Post
    healthfit wtf is the matter with you, the fact you walked in there and saw 100 Year olds working out, and didn't imediatly leave makes me question your sanity.
    LOL, it was a convenient starting point, as I live in a rather small town that lacks a real gym.

    This weeks weigh in number is 288.6, down another 2.2 pounds.

  21. still no excuse, you can get weights,bench,bars,etc,etc. Through the want ads for very cheap, how can you face yourself after a "hard core" workout out at healthfit surrounding by old ladies doing light cardio or whatever the **** they do. In those 12 years you my friend lost more than your health, you also lost your manhood.

  22. Quote Originally Posted by 1test4life View Post
    still no excuse, you can get weights,bench,bars,etc,etc. Through the want ads for very cheap, how can you face yourself after a "hard core" workout out at healthfit surrounding by old ladies doing light cardio or whatever the **** they do. In those 12 years you my friend lost more than your health, you also lost your manhood.
    Obviously the place sucked, which is why I am now some where else. Out grew it before my membership was up. Van Wert (Ohio) County YM is "the dungeon" and my new abode. Gig on me about the "healthfit" thing all you want, I think it is funny. At least I got off my ass and got going again, and that is what matters.

  23. You didn't loose anything bro.. you got up and decided to make a difference in your life. It doesnt matter where you lift at all. The fact that a guy is next to me pressing 1000lbs and a 100yr old lady next to me pressing 2lbs isnt going to effect the amount of work I am doing at all. What matters is what you are dong not where you are doing it at. As long as you have the motivation, intensity, dedication and commitment you will achieve your goals no matter where you physcially are.

  24. Mar 1, 2011
    Name: Day 2, wk 7
    Start Time: 05:10 PM
    End Time: 06:20 PM
    Duration: 01:10
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: First day dead lifting since I pulled my hammy 3 weeks ago, figured I would take it easy and see how it went. Am pleased overall, will go heavier next weak with no fear!

    # Exercise Name Set Lbs. Reps

    1 Hack Squat
    #1 230 8
    #2 280 8
    #3 300 8
    #4 300 8
    Lightened up and went extra deep.

    2 Barbell Deadlift
    #1 135 10
    #2 185 8
    #3 225 5
    #4 275 5
    #5 315 6
    All sets done with out belt, am including warm up sets. As I said, wanted to be careful.

    3 Leg Press
    #1 500 12
    #2 500 12
    #3 500 12
    Sets 2 and 3 were extra deep.

    4 Standing Calf Raises
    #1 180 12
    #2 180 12
    #3 180 12

    Todays Dietary input 3085 vs 4553 (estimated) output. Deficit of 1468.
    __________________

  25. Wednesday, March 2nd Dietary info: 2877 cals (216 carb, 217 pro, 127 fats) with an estimated output of 3704, deficit of 827. Think we are getting near to time for a deload, push through next week and then either lighten up or take a week off of the iron, let the joints heal up a bit.
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