Long Term Changes
- 07-31-2014, 11:52 AM
Long Term Changes
I am trying to change my mindset about nutrition. My training has been fairly consistent for 20 plus years but my nutrition has been on but mostly off for those times. I logged my training and nutrition in a prior log during 2013: Time to get cut but I slumped off on eating and gained all my weight back. I love lifting but I need to see the fruits of my labor, not to mention that I need to be lighter since I am creeping on 40. So here we go: I am 6'1" and 290 lbs. I typically do about 20 sets per body part and 8-15 reps per set. My plan for my nutrition is to eat about 300 grams of protein, 150 grams of carbs, and about 60 grams of fat. Supplements will be whey protein, creatine and occasionally a pre-workout depending on energy levels. I usually do about 3 cardio sessions per week at 20 minutes but I plan to increase cardio as this has helped in the past.
Here's photos (not proud but I gotta be honest):
Any ideas about nutrition are appreciated. I will be posting daily nutrition logs and macros and workouts. If you follow, thanks for your support.
- 08-01-2014, 10:38 AM
Can't upload nutrition but here's the macros for yesterday:
I trained back but I was low energy due to some sleep deprivation from an early morning fishing trip but here's the workout.
Cambered Bar bent over rows- 3x12x135
Hammer strength rows-3x15x1 plate
Low weight and volume but it was all I could muster.
- 08-01-2014, 11:08 AM
08-01-2014, 11:37 AM
08-04-2014, 12:27 PM
Calories were low. I'm trying to get around 3200 for now. I had a HS reunion this weekend, drank a bit much. Back on it today, lifting chest and tri's. Thanks for the subs.
08-04-2014, 04:24 PM
Rotator cuff warm up
Incline Press 135x15, 185x10, 3x8x225
Rope push downs-15x50,70,90
1 arm overhead DB extensions: 3x12x30
08-04-2014, 11:25 PM
08-05-2014, 02:12 PM
08-05-2014, 04:44 PM
08-05-2014, 05:14 PM
08-05-2014, 08:11 PM
Workout today- Back-Felt tired until I was 15 minutes in, them I felt great!
Wide Grip Pull Ups 3x3
Lat Pull Downs Reverse Grip with EZ Curl Bar-
15x150, 12x170, 10x190, 7x210
T-Bar Rows (leaning on pad)-15x2 plates, 10x3 plates, 8 x4 plates
Meadows Row-3x15x1 plate
Hammer Strength High Row (hands above grips on levers) 3x12x1 plate per side with a 2 second static hold at contraction
Lat Bar pull overs 3x10x40
20 min of moderate cardio
Macros will come after last meal.
08-05-2014, 11:55 PM
08-06-2014, 06:21 PM
Arms today-Only had 25 minutes
Life Fitness Curl Machine-20x70. 15x90, 12x110, 7x130 drop 15x70
Dumbell Curls-10x40, 8x50, 8x60 drop 10x35
EZ Bar curls- 3x20x60
Tricep Pushdown-15x50, 100, 150, 200
Reverse Dips (feet on Bench)-3x15xbw
One arm overhead extensions-3x10x30
No Time for cardion
08-07-2014, 12:42 AM
Macros- I went overboard today on carbs but that's what happens when you don't prepare meals!
08-07-2014, 12:46 AM
08-07-2014, 01:49 AM
08-07-2014, 05:46 AM
08-08-2014, 12:02 AM
Haha! Well yesterday was a bad day! I've list a couple lbs this week. I'm down to 288 and probably would have lost a lb or so more if I hadn't gone crazy. I have at least 50 lbs to lose and I've found that severely cutting calories early on sets me up for failure. When I start shaping up, I am more motivated to restrict calories. Right now, I'm trying to keep my calories between 3200-3300. I had a low carb day today but felt great probably due to the huge carb day yesterday.
DB Overhead Presses-15x40s, 60s,80s,80s
Side raises-5x15x30s, last set drop set 12x30, 10x20, 10x10
Hammer strength behind neck presses- 15x1 plate per side, 15x2 plates ps, 9x3 plates ps
Cable side raises (alternating sets between each arm no breaks) 3x10x30
Tri-sets Raises (10 reps front, 10 side, 10 rear) 3 sets with 15s
Shrugs 15x100, 110, 120
Cardio-4 mile walk
I got stuck at a picnic and had to eat high fat burger. Then, chicken thighs for dinner. I need to get fat down and protein higher. Came in under 3200 calories for the day. Legs tomorrow. Let's do this!
08-08-2014, 10:21 AM
So, I'm gonna drop calories to 3000. My mind feels right, good focus on my task. I'm going to keep carbs low <150, protein around 350 (this is hard!) and fats around 110. Hopefully, we will start losing some more fat. My next adjustment will be to increase cardio but not until I start to stagnate.
08-08-2014, 05:29 PM
15x1 plate per side, 4x10x2 plates per side
Walking Lunges 3xBWx60ft
Lying leg curls-
10x80, 110, 130, 150, 170, 170
Seated Leg Curls-
My left knee is achy so I couldn't push it too far but it felt great!
08-08-2014, 11:11 PM
08-09-2014, 02:08 PM
In for this. I followed your last log, which was very motivating for me! Keep focused, you made great progress last go round, and I'm sure you can go even further this time!
08-09-2014, 02:58 PM
08-09-2014, 04:08 PM
Chest- it's amazing what 7 days without beer and a high protein diet will do for strength and energy.
Flat Bench-20x135, 15x185, 12x225, 10x275, 6x295
Incline Flyes- 3x10x50
Pec Dec-10x75, 90, 90
Push downs-15x50, 100, 150, 200
Laying DB extensions-3x15x27.5
08-10-2014, 01:06 AM
08-10-2014, 12:25 PM
One week pics- Left is one week ago, Right is this morning. Obviously nothing drastic but I definitely see change in the belly. I will be posting pics weekly.
08-10-2014, 04:27 PM
Back-I should have eaten some oatmeal with my eggwhites because I went flat halfway through my workout. Pull-ups-3,3,3,2 Cambered bar bent over rows-8x135, 225, 225, 225, 225, 225 Close-grip pull downs-8x210,210,190, 190 Partial Deadlifts (bar set 3 inches below knees) 8x135,225,315 Straight bar pull overs-3x20x80
08-10-2014, 11:57 PM
08-11-2014, 04:24 PM
Arms-took a Pre today, made me a bit nauseous!
EZ Curls 10x 10 lbs per side, 20 lbs per side, 30 per side, 40 per side drop 4x30 per side drop 5x20 per side drop 8x10 per side.
1 arm preacher curl- 3x10x30 lbs
Facing incline curls (I don't know what to call these but I saw Robby Robinson do them once) 20 lbs in each hand x10 x3
21's on Preacher Nautilus-3 sets x70
Push downs (I always start with these to warm up elbows) 15x50, 100, 150, 200
Prison Triceps extensions ( Basically skull crushers using body weight at an incline push up angle, this was taught to me years ago by a friend who spent some time incarcerated) 3x8xBW
Two hand DB overhead extension-8x100, 110, 120
Decline sit-ups-3x15 very controlled with a flex on top
08-11-2014, 11:28 PM
08-12-2014, 03:51 PM
Hammer strength behind the neck shoulder press-15x 1 plate per side, 12x2 plate PS, 2x8x3 Plate PS
DB side raises-8x30,40,50 drop 4x40 drop 5x30
Nautilus shoulder press slow tempo 3x10x70,90,110
Lying side laterals slow and very controlled-3x8x15
Superset with 45 plate-front raises and upright rows 10 reps each movement, 3 sets
Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
08-12-2014, 05:05 PM
08-12-2014, 05:39 PM
08-12-2014, 07:18 PM
Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!
08-12-2014, 10:14 PM
08-13-2014, 10:33 AM
08-13-2014, 11:13 PM
Legs-My left knee has been sore for months and it's not getting better. It doesn't hurt to walk unless it's stairs but squats and lunges aggravate the sh!t out of it, so I focused on hamstrings and did 6 sets of heavy ass leg extensions.
Lying leg Curls-15x50,100 8x150,150,200
SL DL with DBs-12x160, 12x200, 12x240
Sitting leg curls-10x70,90,110,130
Standing single leg curls-3x10x40
Standing calf (hoist)- 15x1 plate ps, 2 plate ps, 3 plate ps, 3x8x3plate ps
Sitting calf machine-3x15x130
08-16-2014, 10:40 PM
Just got back from anniversary trip. Ate and drank a bit excessively but back on it tomorrow. I'm gonna crush chest!
08-18-2014, 04:00 PM
DB INCLINE PRESS-20x50s,15x75s,12x100s,2x10x120 's
Hoist Pec Deck-level 6-3x10 5 second eccentric
Incline DB flye-3x12x40
Push Downs-3x15x50 (for da pump)
30 minutes elliptical-moderate
08-18-2014, 11:05 PM
Macros- I am mad because I was n the zone prior to my vacay and it's hard to get back on track with food, too many nuts today and not enough protein.
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