HAVEN’T WEIGHT TRAINED IN 3 YEARS-LOOKING FOR ADVICE TO RESTART

[Dustin07]

Yes, when you get immensely jacked or are obese and the diameter of your neck exceeds a certain threshold, you most definitely need a cpap machine.

yup, it's consistently about 200-205lbs for me. all the sudden the snoring turns on around 200, and the gasping for air in the middle of the night waking me up at 205+. its crazy how both go away for me cutting about 10lbs below those numbers.

 

[saderboy80]

yup, it's consistently about 200-205lbs for me. all the sudden the snoring turns on around 200, and the gasping for air in the middle of the night waking me up at 205+. its crazy how both go away for me cutting about 10lbs below those numbers.

Wild how 10lbs (I’m assuming muscle?) alters the physiology of a person!

Have you measured your neck before the 200lbs and after?

 

[Dustin07]

haven't measured but I've always worn 16 1/2" neck shirts. when I'm up over 200lbs there's no getting the top button buttoned and the back/lats gets uncomfortable. When I'm down to around 190 or less the fitted shirts all fit perfect, like today I'm at 191.6 and my old tailored shirts from when I was 180-182 are fitting great again.

Wild how 10lbs (I’m assuming muscle?) alters the physiology of a person!

Hopefully a combination
I maintained 8-12% BF at 175-183 for many years then spent about 2 years bulk/strength cycling carefully adding 100 calories a week. took about 4 months to gain my first 2lbs, and over the 2 years slow climbed from 182 to about 207 at peak. pulled a PR deadlift, cut back to the 180s, and since then have repeated the cycle a few time. I always pull the rip cord around 205 to start cutting, and cut back into the 180s. each strength cycle I PR'd something different, first deads, then bench, then most recently squats. The cut back down to the 180s gets harder each time, but the abs start popping a little heavier each time too. Like right now I know I have 10 more lbs to drop, but considering I'm in the 190s its the best my abs have ever looked at this weight.

 

[Hyde]

I meant I physically cannot take naps. Just as I get minimal sleep…I can’t sleep at all during the day.

I physically cannot take naps, just the same as my sleep at night.

As far as a cpap machine goes, I have done the video recorded EEG overnight studies (for a total of 12 nights) and do not need one.

Yes, when you get immensely jacked or are obese and the diameter of your neck exceeds a certain threshold, you most definitely need a cpap machine.

Lol man you’re 165, no way you’d need a CPAP. I finally got one when the last time I pushed into the 260s I felt like I was going to die. My neck is currently 18.5” at 252lbs.

 

[BBiceps]

I’ve never done the ppl split and honestly prefer hitting each body part once a week. BUTT ppl will allow me to hit each body part twice a week.

I’ll probably add in some more carbs, per your recommendation! How many grams of carbs or kcal should I add?

Also, what is this concept you call a nap? I’ve never experienced it before lol

Whatever training works for you is fine, especially when you start back up, it’s when you starting to come up in PR weights it’s more important to specialize your training/program.

Add a banana (~30g carbs) around your workout and see how you feel. I add fat before carbs usually because it seems like I respond (look wise) better with that.

From what it seems you don’t rest enough for optimal performance, just laying down and clearing your mind can be beneficial, even though you’re not fully a sleep.

 

[saderboy80]

Whatever training works for you is fine, especially when you start back up, it’s when you starting to come up in PR weights it’s more important to specialize your training/program.

Add a banana (~30g carbs) around your workout and see how you feel. I add fat before carbs usually because it seems like I respond (look wise) better with that.

From what it seems you don’t rest enough for optimal performance, just laying down and clearing your mind can be beneficial, even though you’re not fully a sleep.

Good advice e, so you think k like meditating for another hour a day would be beneficial? I already meditate for 1hr before bed.

Yeah, I do prefer adding carbs over fats first. But I may experiment with both!

 

[saderboy80]

Lol man you’re 165, no way you’d need a CPAP. I finally got one when the last time I pushed into the 260s I felt like I was going to die. My neck is currently 18.5” at 252lbs.

I had an 18” neck when I was in high school! But I was purposely training my neck extra to lessen the chance of a concussion.

 

[BBiceps]

Good advice e, so you think k like meditating for another hour a day would be beneficial? I already meditate for 1hr before bed.

Yeah, I do prefer adding carbs over fats first. But I may experiment with both!

If you’re not sleeping enough I think an extra meditation could be beneficial for recovery. Diet and sleep/rest is the most important for recovery/performance, you have to find a balance.

 

[saderboy80]

If you’re not sleeping enough I think an extra meditation could be beneficial for recovery. Diet and sleep/rest is the most important for recovery/performance, you have to find a balance.

Yeah I’ll fit in another hour of meditation. WhenI I do it right;..I can get my resting HR and resting respiratory rate pretty low!

 

[saderboy80]

A couple of questions:
1. Since I am awake and moving longer then the average person. Theoretically wouldn’t my TDEE be higher? And therefore a higher BMR and more calories needed for maintenance?
(Granted all 6 of my jobs are sedentary/desk jobs; except once or twice a week they page me to come in for 4hrs to see a patient).

Also, never thought of this until now. Seems like most pro bodybuilders get their carbs from: oatmeal, cream of rice, rice cakes, and rice (mostly because they are easily digestible).
Would it be beneficial to get my carbs from fruit? For the sake of the argument: 1. It’s more palatable, in my own opinion. 2. You are consuming more micronutrients.

 

[Dustin07]

1. Since I am awake and moving longer then the average person. Theoretically wouldn’t my TDEE be higher? And therefore a higher BMR and more calories needed for maintenance?
(Granted all 6 of my jobs are sedentary/desk jobs; except once or twice a week they page me to come in for 4hrs to see a patient).

Your metabolism can adjust to an extent to what you are giving it in day to day life. this is why I said increase your calories a small/measureable amount every week. The body learns to adjust to what you give it. at one point on the tail end of a cut my cals were around the same as yours, maybe a bit lower even yet I was weighing 35lbs more than you. by increasing my calories by 100 cals per day, once a week, I ended up adding somewhere around 700 calories a day before I ever saw my weight increase at all.

There are always those genetic outliers as well that just "are" what they are. My buddy at work is like 4" taller than me, and can pound every single day, more calories in his fast food lunch than I do in an entire day, and never gain a pound. he's a legit hard gainer.

When I walk away from the desk job on Friday night, I can spend the next 48-72hrs doing nothing but hard farm work all weekend, which you'd think would be burning calories (and sweat) like crazy, and almost always still be heavier monday morning lol.

Also, never thought of this until now. Seems like most pro bodybuilders get their carbs from: oatmeal, cream of rice, rice cakes, and rice (mostly because they are easily digestible).
Would it be beneficial to get my carbs from fruit? For the sake of the argument: 1. It’s more palatable, in my own opinion. 2. You are consuming more micronutrients

If you bounce through @MrKleen73 's log and some of @Smont 's older log, a few of us experiemented with "the sugar diet" for a while. I have also liked using fruit juice from time to time in my preWO instead of water for that instanteous kick. You can really get yourself down a whole rabbit hole on that topic IMO. You did hit the nail on the head with the added nutritional value of fruit though:

 

[saderboy80]

Your metabolism can adjust to an extent to what you are giving it in day to day life. this is why I said increase your calories a small/measureable amount every week. The body learns to adjust to what you give it. at one point on the tail end of a cut my cals were around the same as yours, maybe a bit lower even yet I was weighing 35lbs more than you. by increasing my calories by 100 cals per day, once a week, I ended up adding somewhere around 700 calories a day before I ever saw my weight increase at all.

There are always those genetic outliers as well that just "are" what they are. My buddy at work is like 4" taller than me, and can pound every single day, more calories in his fast food lunch than I do in an entire day, and never gain a pound. he's a legit hard gainer.

When I walk away from the desk job on Friday night, I can spend the next 48-72hrs doing nothing but hard farm work all weekend, which you'd think would be burning calories (and sweat) like crazy, and almost always still be heavier monday morning lol.


If you bounce through @MrKleen73 's log and some of @Smont 's older log, a few of us experiemented with "the sugar diet" for a while. I have also liked using fruit juice from time to time in my preWO instead of water for that instanteous kick. You can really get yourself down a whole rabbit hole on that topic IMO. You did hit the nail on the head with the added nutritional value of fruit though:

View attachment 258963

That makes sense on both questions I asked. Thank you!

 

[BBiceps]

A couple of questions:
1. Since I am awake and moving longer then the average person. Theoretically wouldn’t my TDEE be higher? And therefore a higher BMR and more calories needed for maintenance?
(Granted all 6 of my jobs are sedentary/desk jobs; except once or twice a week they page me to come in for 4hrs to see a patient).

Also, never thought of this until now. Seems like most pro bodybuilders get their carbs from: oatmeal, cream of rice, rice cakes, and rice (mostly because they are easily digestible).
Would it be beneficial to get my carbs from fruit? For the sake of the argument: 1. It’s more palatable, in my own opinion. 2. You are consuming more micronutrients.

The trick to eating more food is to find foods that’s easy digestible for you. Usually rice is easy digestible for most people and that is why it’s recommended, that you can keep it in a rice cooker the whole day make it even easier to eat. Fruits is great but can make some feel heavy or bloated because of the fibers. I like berries around my workouts and rice /pasta/bread for meals. Find what works for you

 

[saderboy80]

The trick to eating more food is to find foods that’s easy digestible for you. Usually rice is easy digestible for most people and that is why it’s recommended, that you can keep it in a rice cooker the whole day make it even easier to eat. Fruits is great but can make some feel heavy or bloated because of the fibers. I like berries around my workouts and rice /pasta/bread for meals. Find what works for you

Thank you for the advice!! Great tips!

 

[saderboy80]

Now we are talking men. You guys are giving great advice, and I am attempting to soak it all up and not be a certified d**che/bag of d*cks!

Thank you guys!

By the way the upper abs and obliques are starting to show, as well as the Great Saphenous Vein in the medial side of both quads.