- 12-04-2013, 03:49 PM
Well I used to be in excellent shape. Was a paratrooper in the us army. Then got hurt. Then got out. Then had a child. Now I'm a fat turd lol. With the advice and motivation of a close friend I'm getting the gain train back in track. At 5'8" x roughly 200 lbs , and 23-25% body fat I'm gonna log my diet , routine , and all various forms of progress. Any and all advice is greatly appreciated. More to come...
- 12-04-2013, 03:52 PM
- 12-04-2013, 03:55 PM
12-04-2013, 03:56 PM
12-04-2013, 04:15 PM
If your just getting back to the gym my advice would be to go easy the first 2-3 weeks and work your way back to shape slow. If you try to do to much to soon you'll either get hurt or discouraged. After that though it should be easy to motivate yourself back into the gym, no sense in wasting those weeks back in just to quit lol.
Follow me on my log to life and lift: http://anabolicminds.com/forum/workout-logs/229476-mtinsideouts-log-life.html
12-04-2013, 04:39 PM
And I agree totally. I've been easing back in gradually for the past few weeks doing what I call "platforming" just to get back into the shape I considered a good point to start training hard like I used too. But there's been no heavy lifting. Just high paced , high intensity lifting with the idea of keeping motivation and desire. Plus my body isn't in the best condition due to injury in the past few years. Which I feel has helped make me a better lifter in just the short time I've been back at it. Me and my boy who remotivated me came to the conclusion that smart and strong is better than dumb and tough.
12-04-2013, 05:06 PM
One distinct advantage I do have to getting back into shape and lifting again is my boy I started training with years ago in Iraq never gave it up. He's one of the fittest dudes I know and reps with a supp company. He hooked me up with a 30 day supply of pretty much everything I need to get started again. It was a sweet little combo of everything u could ask for to get started. And I take his advice to be gospel most of the time lol. So I'm gonna stick to the supps he knows are legit and recommends. I'll have a full list of my supp regiment soon.
12-04-2013, 08:03 PM
12-04-2013, 08:04 PM
12-04-2013, 08:05 PM
Controlled Labs Board Rep
CONTROLLED LABS products are produced in a GMP for Sport certified facility.
12-04-2013, 08:08 PM
Purus labs Rep
doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
12-04-2013, 08:10 PM
So my supp list is as follows :
Finaflex ; active multi
And my protein is casein and whey from on
I will post more descriptive intake/consumption plan in conjunction with my meal regiment that will be posted in full detail tomorrow.
12-04-2013, 08:12 PM
I'm not totally positive he works out either but we have lived together. A couple times. And I do know for sure that he is an avid YouTube expert. I think that's where most of his stuff comes from. Plus these days it's super easy to cut and paste anyone's advice off the internet. Especially when it's not trade marked lol
12-04-2013, 08:15 PM
12-04-2013, 08:21 PM
Every body that's hopping on the help me out band wagon from Dave's link it's greatly appreciated fellas
12-04-2013, 08:27 PM
12-04-2013, 08:31 PM
12-04-2013, 08:58 PM
FINAFLEX PRODUCT EDUCATOR
Visist our website at www.FINAFLEX.com
" If you're looking for a work horse.......I'm no Clydesdale."
12-04-2013, 09:23 PM
12-05-2013, 12:12 AM
12-05-2013, 12:32 AM
I heard there were cheeseburgers? Am I in the right place?
12-05-2013, 03:30 AM
12-05-2013, 03:47 AM
In for the elderly cheesecake fight!
Visit our website at FINAFLEX.com
@RegisterJr on Twitter and Instagram.
12-05-2013, 06:36 AM
Ok so throughout today I'll get my meal plan posted. A lot of stuff has been taken out of the original container for space/ keeping in the fridge etc so some of the macros will be posted after my next grocery day. But this is my typical morning:
As soon as I hit the floor it's a grapefruit and my daily dose of Finaflex active multi.
About 2hrs after that is my morning shake:
1/2 cup Greek yogurt
1/2 cup egg whites
8 oz almond milk
2tbsp almond butter
1/4 steel cut oats
About an hour after that I prep my gym shakes and head out:
Pre- 1 scoop Finaflex creatrona
1 scoop Finaflex stimul8
1 scoop Finaflex bcaa/saa
Intra- 1 scoop Finaflex bcaa/saa
Post- 2 scoops protein
Other than my first shake of the day getting 8 oz almond milk and other shakes/drinks are made with only water.
12-05-2013, 06:38 AM
12-05-2013, 06:47 AM
12-05-2013, 07:34 AM
12-05-2013, 12:28 PM
After my morning gym routine as soon as I get home I consume :
1 hard boiled egg
1/2 cup fat free cottage cheese with
1/4 cup TVP
My first serving if Finaflex ALC/ CLA.
Approximately 1 1/2-2 hrs after that I have a sandwhich:
2 pieces Ezekiel bread. 3 oz 99% fat free turkey
1 hard boiled egg
Approximately 1 1/2-2 hrs I eat again. Large bowl of salad. Mixed with:
3 oz 99% fat free chicken breast
1/4 cup TVP
And 1/2 cup shredded pepper jack almond cheese
2 tbsp fat free French dressing.
An hour later another protein shake and my second serving of ALC/CLA
12-05-2013, 01:08 PM
12-05-2013, 01:14 PM
12-05-2013, 01:21 PM
12-05-2013, 01:22 PM
12-05-2013, 01:23 PM
12-05-2013, 01:31 PM
12-05-2013, 04:32 PM
12-05-2013, 04:40 PM
So my meals continue ... About an hour after my previous shake it's another round of my cottage cheese meal from earlier in the day.
2 hrs from that is dinner. Which is also my final dose of alc/claWith the same size salad as before but with 8 oz of meat. To break up the routine I rotate chicken/tuna/turkey in instead of the same meal day in and day out.
That pretty much rounds out my meal plan. Was gonna hit the grocery store today but had to pass until tomorrow so I can get 100% accurate macros. One thing I feel needs to be made clear though is this plan is my desired regiment. I follow it daily as close as possible. I'm married with a family and on and avg family budget. Sometimes I have to adjust and eat accordingly. I do my best to toe the line but hungry I don't do. Also with that said even when I deviate I stay clear of anything fried , breaded or sweatened.
Oh I forgot before bed I have a two scoop casein protein shake. If it ain't protein or water I prolly pass on drinking it. When I do spice up my water lol it's carb and calorie free.
12-05-2013, 05:08 PM
My next area of focus is my workout plan. Before I get into it completely I wanna shoot a quick run down of a few things. Body condition... A few years ago a fell off my bicycle while I was riding in a marathon for charity. And when I fell it somehow destroyed my vagina. It was so detrimental when the docs tried fixing it this was the final run down of problems...
Both bones in right fore arm broken. Reduced , resectioned and bolted back together 3/4 of an inch shorter than my other arm.
A bunch of surgeries on my stomach where the split me from sternum to pelvic bone completely cutting through my abdominal wall.
A broken foot from my small toe all the way back to my ankle
Degenerative spinal arthritis/disc disease/ sciatica.
There were some other small injuries but none that affect my lifting abilities other than those. Not looking to sell a sob story but give a general display of why I lift how I do. My body just can't handle certain weight in certain lifts regardless of my ego and muscles telling me it can. Being plagued with problems has taught me that smarter= stronger. With that said I adjust sets and weight accordingly. When I know I need to drop weights I increase reps and sets.
12-05-2013, 05:18 PM
Sat: legs and carries
I do 30 mins of cardio mon ,wed , fri
Abs tue , thurs, sat
1 set pull-ups every day before I lift. (10)
I have resistance bands , a kettle bell/medicine ball, and some dumbells I use at home too when I'm bored.
This is my set structure
I rest for 20 seconds between sets.
12-05-2013, 05:23 PM
That's a lot of sets, over 200 reps. Too much IMO.
Have you thought of doing an established program?
12-05-2013, 05:28 PM
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