Time to get cut
- 04-02-2013, 12:17 AM
Time to get cut
I have dropped about 20 lbs since January 2013 but I have lost about 40 since January 2012. I have been lifting for about 22 years and have been as lean as 9-10% bf. I got married, got a job and had kids. I continued to lift but my motivation to keep lean waned. As a result, I ate a ****load of crap and drank like a fish. My body fat is around 24 % right now but I would like to get it back to at least 10-12%. I have been a 100% natty my whole life and plan to stay that way unless I feel like my motivation and libido start to go. I have been reading the forums here and feel like I should post my journey to motivate myself and hopefully others. Here are my stats:
Height: 6' 1"
Weight: 270 lbs
My training is high-volume, heavy as I can go, 30-45 seconds between sets. I train a body part a day (but add sets of arms or calves at the end of a workout) and sometimes I'll lift a body part twice a week (usually back or legs). I usually lift 3 on- 1 off. I do cardio 4x a week for about 20 minutes.
Here's my workout for today:
3 sets of pull-ups to failure: 5,5,4
Lat Pulls-180x12, 220x9, 220x7
Bent-over cambered bar rows: 135x15, 185x12, 205x10, 205x10
One-Arm Dumbell Rows-80x10, 100 x 10, 120x8
Meadows rows: 1 platex15x3
Seated Rows with Lat Bar to Middle Chest:120x15, 180x8, 180x9
Universal Row Machine: Pull with 2 second hold, 160x10, 160x10
Rope Push downs: 50x25, 100x15, 150x12, 150x12
Dips: Bodyweightx15, Bodyweight+25platex12, BW+45platex10
I have done all kinds of diets but I am trying Lean Gains. So far, so good. I find it easier than the old 6 meals routine.
Here's my diet for the day:
First Meal (noon): Pint of lowfat cottage cheese, apple, pink grapefruit, one scoop of protein powder, handful of almonds
Second Meal (post-workout):Met-rx bar and protein brownie (poor planning, 7-eleven meal, yuck)
Third Meal: Three grilled chicken breasts, zucchini, fruit salad
Whey Protein Powder
I will gladly take any critiques or comments. I especially need help dialing in nutrition. Thanks for reading this. I will upload photos as soon as I get them off my phone.
- 04-02-2013, 01:00 AM
Leg Shot Late March 2013
Front Double Bi Late March
Front Relaxed Late March
Back Double Bi-Late March
04-02-2013, 03:51 AM
Subbed to motivate.
Shoot me a pm with any questions bud.
...::: Olympus Labs Representative :::...Crossfit - DEMIGOD -
04-02-2013, 07:17 AM
far as diet is concerned, have you calculated your TDEE?
I personally stick with the tried and true 4-6 meals per day.
Don't get me wrong, LG is a nifty lifestyle but with your set up and weight, I see a more steady intake of food and amino acids rather than spikes of food which can result in insulin disruption.
consume whole foods & carbs (ditch gluten for now) and have some berries or yam post workout with some protein.
give your nutrition about 4 weeks, then reassess and see where you are at.
I would estimate your TDEE to be about 3500kcals, give or take a couple hundred.
Drop that to say 3000 - 3250 kcals and see how you go.
eat the following as a minimum:-
.5g/lb bw in fats
1.5g/lb bw in protein
fill the rest in with starcy and non-starchy carbs(with starch being in post workout only).
protein should be ~350 - 400g per day
fats ~ 135g
carbs at ~ 100 - 120g per day
you can, once you begin to hit your fat reserves and become more efficient at using fat as fuel, you can start to carb cycle where you have 3 days super low carb, then have 1 high carb day to replenish glycogen.
just some thoughts...
...::: Olympus Labs Representative :::...Crossfit - DEMIGOD -
04-02-2013, 09:14 AM
Thanks man. I agree that I need to get my macros dialed in. In the past, I just tried to eat protein and veggies with some simple carbs after workout. I also need a scale to start weighing my portions.
04-02-2013, 09:22 AM
hey congrats on your weight loss so far. im just starting with mine and its awesome to see someone that has changed as much as you have so far. keep it up and we will be on this ride together but with me a lot further behind.
04-02-2013, 10:07 AM
04-02-2013, 10:12 AM
thanks i appreciate it and you too man keep up the hard work and those 40lbs are going to be shedded
04-02-2013, 05:17 PM
Congrats on your progress so far. Personally, I'd stick with Leangains if it's working for you. It has been one of the best decisions I've made with my own diet, and I'm glad I didn't give anyone a chance to talk me out of trying it.
Looking at it casually, it looks like your calories might be low (i.e. lower than you'd want for healthy fat loss without losing muscle). Go ahead and calculate your maintenance cals and adjust down from there. Also, get some fats... definitely some omega 3s, and don't be afraid of monounsatured and saturated fats.
04-02-2013, 06:01 PM
Yeah. I'm up and down with calories. I will post my diet and workout tonight. Thanks for the feedback.
04-02-2013, 11:29 PM
Rotator Cuff Raises
My right shoulder is acting up so I used the smith machine for shoulder presses.
Smith Machine Presses- 15x135, 12x185, 10x230, 8x230, Drop set 230x7, 185x8, 135x11
Bent over raises on the incline bench- 25x15, 20x25, 10x35
Lateral Raises-12x35, 10x40, Drop Set-40x8, 30x6, 20x10
Hammer Strength Presses-1 plate per sidex20, 2 plates per sidex15, 2 plates per sidex15
Tri-set Raises - 15 lb dumbells(8 to the front, 8 to the side, 8 to the back) x 2
Shorter workout today but I got a good pump. I am going to continue to do shoulders after back day because it felt easier to engage my rear delts rather than the traps and rhomboids on bent over raises. My back was a wee bit sore so I could tell if it was helping too much.
50 grams whey with water
3 chicken breasts and grilled zucchini, big spoonful of peanut butter (tasted so good!)
Post workout: 12 oz skim milk, 1 banana, 50 grams whey, 10 grams BCAA
3 chicken sausages on whole wheat buns with hot mustard and 30 0z of skim milk
1 piece of easter candy from my daughter's stash
Feeling good. Arms, calves and abs tomorrow.
04-03-2013, 05:12 PM
04-03-2013, 09:31 PM
04-03-2013, 10:50 PM
Workout and Diet today
Dumbell curls- 12x25, 10x50, 10x50, 8x40
Push downs- 25x50, 20x100, 15x150, 15x150
Preacher Curls- 3x80x12
Straight Bar Curls with Arm Blaster- 12x60, 10x80, drop set 80x8, 60x8, 40x10
Close Grip Bench- 15x135, 12x185, 20x185
50 grams protein and 10g of BCAA
4 chicken thighs, teriyaki sauce, 1 cup sticky rice
50g protein, 12 oz skim milk, 1/2 banana, 10g bcaa
12 oz sirloin steak, two small flour tortillas, bowl of pineapple, 2c steamed spinach
04-03-2013, 11:10 PM
04-04-2013, 09:05 PM
Off day, so I should have lowered cals but....
50g protein+10g bcaa and water
3 chicken thighs, 1 cup white rice
Cookie (weak bastard!)
3 slices thin crust, light cheese, sausage pizza( weak bastard)
I've got legs tomorrow and I'm gonna finish them with the stair mill. It'll be painful but not as painful as the pizza.
04-05-2013, 10:38 PM
50 G protein 10g bcaa water
Spinach salad with pine nuts, tomatoes and chèvre two chicken breasts
Banana, 1 cup skim milk, 50 grams protein, 2T PB
2 chic breasts, brocoli, eggplant, onions, carrots, cabbage stir fried with Thai plum sauce
Workout Legs- Hamstring focus
Lying leg curls- 15x60, 12x100, 10x 140
Seated Leg curls- 15x60, 12x120, 8x160
Straight leg Deads ( dumbells) 10x70, 10x 80, 10x90
Leg Press-1 plate ES ( each side)x 25, 2 plate ESX 15, 4 plates ES x 15, 6 plate ES x 10, 8 plates ES x 7, 4 plates ESx15x3
Leg extensions Hammer Strength ( the last time u will us it) 1 plate each side x 15 with a static hold for 3 seconds.
That's it. I wasn't happy with this workout. I felt tired and I took a free sample of the BSN pre workout. It made me feel like a**. I got an okay pump but I will need to hit legs early next week.
Here's to a strong weekend.
04-05-2013, 10:42 PM
Lookin good in here! Here for motivation and any advice I could give just ask
FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM
Use code Montego15 for 15% off at MileHighKratom.com
04-05-2013, 10:52 PM
What do you think a good ratio of protein to carbs is for post-workout? I have been eating about 60g protein, 60 grams carbs? This is where I'm lacking knowledge.I need to get my nutrition dialed in.
04-06-2013, 01:52 AM
04-06-2013, 03:42 PM
04-06-2013, 09:02 PM
Workout-Chest- done in 30 minutes
Still working on the shoulder, so presses aren't up to speed and flat seems tougher on it. Also, flyes and dips don't hurt at all. Funky?!
Rotator cuff exercises
Flat Dumbbell Presses: 20x60, 15x 100, 8x 120, 8x120, 9x 120
Dips: BWX20, BW+45x12, BW+70x9, BWx20
Incline Flyes: 10x50, 10x 60, 10x70
Pec Dec: 75x12 with two second hold, 100x11 w/tsh, 120x10w/tsh
I walked 18 holes this morning. I hacked it up so walked a lot more than a low handicapper.
3 eggs and 1 lb of extra lean ground chicken
And then Montego1's casserole two servings.
I will post the link in a minute
I'll finish with a shake for Desert.
04-06-2013, 09:04 PM
Montego1's recipe, delicious:
1lb lean turkey sausage, browned but not cooked all the way through sliced up, put in the bottom of a caserole dish that sprayed with olive oil cooking spray 1 medium onion chopped and sauted with 3 garlic cloves minced and sauted..saute until slightly golden colored 3 medium zucchinis or green squash sliced into 1/4 inch slices and a 1 1/2 c sliced mushrooms (I usually use portabellas) thrown onto the sauted onions and garlic... what you're basically doing here is depleting some of the water in the zucchini and mushrooms...so a few minutes on these (tops 5) in a blender mix 2 cups of cottage cheese and two whole omega3 eggs, blend until smooth throw half the zucchinis/onion/garlic/mushrooms over the sausage then pour the smoothed cottage cheese and egg mixture over there put the other half of the vegetables on top sprinkle with 1/2c shredded mozz-part skim bake for 35-40 min at 350 degrees makes 3 servings at aprox 609 cals , 77g protein, 16g carbs, 25g fat some of these are healthy fats this is delicious, filling and looks lovely
04-06-2013, 11:25 PM
04-07-2013, 10:49 AM
04-07-2013, 11:12 AM
04-07-2013, 05:52 PM
Lat pull downs- 180x 12, 200x10, 220x9 dropped to 180x5
Cambered bar rows ( great for getting those elbows all the way back!) 15x135, 15x185, 8x 235x3
1arm DB rows- 10x100, 10x110, 8x120
T-bar rows- 12x 1 plate, 12x 2 plates, 8x 3 plates
Seated cable rows straight bar wide grip to chest with two second static hold-12x120x3
Straight bar pull overs on pull down- 12 x60x3
04-07-2013, 07:44 PM
High volume and and intensity are kind of opposites for training. High volume means lots of reps. High intensity is like "as much weight" etc. I am doing high intensity for strength an power. I don't really care how I look other than don't want unnecessary body fat.
04-07-2013, 08:19 PM
Thanks. When I said "high intensity",, I was referring to the amount of time between sets and a general state of mind. I don't follow a particular philosophy (like Yates and Mentzer's heavy duty idea of intensity). I'm just trying to train as hard and heavy as I can with light rest between sets until my muscle is thoroughly worked. that could mean 15 sets or 20 sets. Does that make sense?
04-08-2013, 12:06 AM
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