GTen's Deluxe weight loss Program

gten79

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The weight loss is coming along very well. Just a couple of weeks ago I tried on a pair of pants from my college days that didn't fit at all. Well today I tried them on again, and what you know they all fit! And I swear I'm still putting on muscle at the same time, because I'm looking huge.

I've added Scivations LipidFX to the program and its really helped with my cravings between meals. My only regret with this whole experience is that I didn't sign up sooner. What I wouldn't give right now to be 17 again and have Bobo in my corner......priceless
 

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Diet is on point as usual, no cheats for about a month now. This morning I knocked out my cardio on an empty tank and felt great. More importantly the love handles are slowly disappearing. :woohoo:
 

gten79

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By the way Bobo, how much of an emphasis do you put on stretching? Should I be stretching before and after lifting? And if so, how long? Because it never fails after one of your grueling leg workouts I can't walk straight for the next 2 to 3 days.
 
Dwight Schrute

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I do a little bit but nothing too intense. It helps to reduce DOMS though but just be careful :)
 

bda55

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Do you think it is necessary to stretch once in a while? I never stretch and I'm wondering if I should..
 

bms0lsc

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I think there are studies that excessive pre w.o stretching can have a negative impact on your strength (short term). I hardly do any really. Maybe a little on problem areas that are tight alot of the time.
 

gten79

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I'm not sure why but its always leg days that bring me to log. Today was yet another bang up leg workout.

Leg extensions 4x10
110 lbs

Squats 4x10
225,315,365,345 lbs

lunges 4x20
135 lbs

leg presses 4x8
300,390,480,570 lbs

By my last set of lunges I collapsed. No really I did, literally at the last rep of my last set. My legs just went out from under me like I was a new born baby calf. Pretty embarrassing, but hey what are you going to do. Has this ever happened to anyone else???:blink:

Other than todays embarrassing incident, everthing is going well. Hey Bobo are you going to the Arnold this year?
 
Dwight Schrute

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Nope. Almost impossible for me to leave for a day, let alone 3.
 

gten79

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I realize this may be a little late in the game to ask but its been bothering me for a while now. I've been taking 1 scoop of pro-complex as directed, but one scoop only accounts for half a serving which is only 22.5 grams of protein. So did you mean to say one serving, or does it mean just that?

Since being on your program I've had nothing but phenomenal results. Although, it seems to me after about 3 weeks on a particular diet progress seems to slow drastically. In your opinion what is the ideal length of time one should be on a particular diet?

P.S. whats the email address to send the paypal payment to?
 
Dwight Schrute

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I realize this may be a little late in the game to ask but its been bothering me for a while now. I've been taking 1 scoop of pro-complex as directed, but one scoop only accounts for half a serving which is only 22.5 grams of protein. So did you mean to say one serving, or does it mean just that?

Since being on your program I've had nothing but phenomenal results. Although, it seems to me after about 3 weeks on a particular diet progress seems to slow drastically. In your opinion what is the ideal length of time one should be on a particular diet?

P.S. whats the email address to send the paypal payment to?
I meant scoop wihch is around 25g. I've used Pro Complex plenty of times so I knew exactly what it was :) It used to be 55g for 2 scoops.

As for diets it really depends on the person, bf%, LBM, etc...Some people don't need many changes at all and some need them once a week. But its a valuable lesson once you know what you timeframe is.

Overall you shouldn 't cut for more than 20 weeks (contest). 16 weeks really is the max you should go before taking a break and week 12-16 just plain suck. You see very little results over that time. MY advice for most is 12 weeks (if you need it) then 2 weeks off and continue again if you need it.

For bulking, you can go forever...lol

addy is: [email protected]
 

gten79

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So since this marks my 12th week, should I take two weeks off at this time and then start up again? I still have plenty of weight to lose i.e. gut and love handles.

And if you do recommend taking off two weeks. Do you have a diet for those two weeks that I'm off?
 
Dwight Schrute

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So since this marks my 12th week, should I take two weeks off at this time and then start up again? I still have plenty of weight to lose i.e. gut and love handles.

And if you do recommend taking off two weeks. Do you have a diet for those two weeks that I'm off?
The choice is yours. If you feel you can squeeze another 4 weeks out then go for it, if not take 2 weeks off and use the FRIST diet I gave you as this is bacially your maintenenance level now.
 

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Ok I have decided to stick with the diet I'm on now until the end of the month. On the first of March I'm going back to my first diet for 2 weeks maybe a little longer, I love All Bran cereal and I need an excuse to eat it.

So my question is after those couple of weeks in the beginning of March do I go back to the second diet you gave me or do I go back to the one I'm on now which is the third? Or do you send me out a totally new one which would be my fourth?

Bobo I wanted to let you know I'm still extremely satisfied with the whole experience. You have gained a client for life. My only regret is that you don't have an automatic payment system from my checking account in place.:thumbsup:
 
Dwight Schrute

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What you would do is go back to the first but stop cardio for a week. Then start your cardio the second week then switch to the second diet on the thrid week and go from there.

:burger:
 

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What you would do is go back to the first but stop cardio for a week. Then start your cardio the second week then switch to the second diet on the thrid week and go from there.

:burger:

might I ask what your logic is for this?
 

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Hey Bobo I know its been a while but I figured I'd stop by to let you know how I'm doing. As you already may or may not know I had blood drawn a couple of weeks ago and my test levels came back low, 242 to be precise. This all stemming from a M1T cycle that I finished in May 05'. The weird thing is despite having low test the whole time while training with you I've put on some serious mass.:blink: I've lost a ton of fat up to this point. I probably could have lost the tire around my gut if my Test was up but I'm addressing that on Wednesday when I fly up to see SWALE.

I've also decided to stay the course and finish the latest diet you sent for the month of March. Which I believe would make 8 weeks on the same diet give or take. If you have any suggestions I'm all ears. Thanks for everything.
 

gten79

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Also is it time for a new routine? I see you sent out a new one for Dantman and he started the same time I had.
 
Dwight Schrute

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Wow...I was just working on this when you I saw this. Weird. Should have it soon.
 

gten79

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I'm not in the custom of working out in that fashion but I suppose that is the reason why I'm paying you. I'm at the point now that I would follow just about anything you say out of morbid curiousity believe it or not.

Quick question before I go. I hate to be a pain in the ass, and I'm going to sound like a newb here but what is exactly the difference between a regular deadlift and a stiff leg deadlift. Pleae feel free to elaborate. I want to make sure I'm executing them correctly. Thanks Bobo:thumbsup:
 

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I finally got my bud to sign up with you. I'm happy with his decision, I know he will see a big change in the coming weeks.

As for me the workouts are great I really enjoy the high vol one week and heavy the next. My body really needed a shock like that.

People still keep coming up to me in amazement with my progress. I'm down to 200, and I figure in 2 to 3 months I will be primed to bulk with you!:woohoo:
 
Dwight Schrute

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;)
 

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whoa, someone besides me edited one of my posts....sweet
 

gten79

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Its been a while since my last post. I'm losing weight steadily however I've ran into a road block. My gym is closed on Sundays for the entire summer. Now sunday was the day I typically did my cardio only (eliptical 45min). Since it's closed do I take a Sundays completely off? Or do I have to make up the lost cardio session some other day? By the way just a heads up I've been on the current meal plan and workout routine since 3/15. I'm still loving the results!

:woohoo:

payment will be sent shortly
 

danTman2

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Buy a heart monitor and walk outside........it goes by much faster.
 
Dwight Schrute

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Its been a while since my last post. I'm losing weight steadily however I've ran into a road block. My gym is closed on Sundays for the entire summer. Now sunday was the day I typically did my cardio only (eliptical 45min). Since it's closed do I take a Sundays completely off? Or do I have to make up the lost cardio session some other day? By the way just a heads up I've been on the current meal plan and workout routine since 3/15. I'm still loving the results!

:woohoo:

payment will be sent shortly
For cardio, anything can do as long as your heart rate is eleveated. As dan the man said try to get a HR monitor so you can use anytime this situation comes up :)
 
Dwight Schrute

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Only if you know the secret password....
 
Dwight Schrute

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You're in!
 

gten79

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new england clam chowder.....oh yeah the red.
I didn't think that anyone would get that obscure movie quote. Anyways its great to be back and to know things are going to be moving in a positive direction soon!!!
 

gten79

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05/20/07 Well today is the start of another stretch of dieting. Round 2 as Bobo likes to call it. I weighed myself this morning to find out I'm at 235 and according to the scale 28% bodyfat.

I will be checking in every so often to keep anyone who's following current with my progress. Its been mentioned a few times already but its worth mentioning again, its great to be back on the winning Team!!!
 

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One thing I did forget to ask was about the raw oats you have on the plan. I was wondering if I can use a packet of Quaker Oatmeal Weight Control to give it some flavor?

Each Packet has 7g Protein and 6g Fiber.

here's the rest

Serving Size 1 Packet (45g)Serving Per Container 8

Calories 160
Calories from Fat 25 % Daily ValueTotal Fat 3 g4%Saturated 0.5g3%Polyunsaturated 1gMonounsaturated 1gTrans Fat 0gCholesterol 0mg0%Sodium 310mg13%Potassium 150mg4%Total Carbohydrate 29g10%Dietary Fiber 6g23%Soluble Fiber 4gSugars 1gProtein 7g % Daily ValueVitamin A20%Vitamin C0%Calcium10%Iron20%Thiamin20%Riboflavin20%Niacin20% Vitamin B620%Folate20%Phosphorus15%Magnesium10%

IngredientsWHOLE GRAIN ROLLED OATS, WHEY PROTEIN ISOLATE,MALTODEXTRIN, NATURAL AND ARTIFICIAL FLAVORS, SALT, OAT FLOUR, CALCIUM CARBONATE, GUAR GUM, CARAMEL COLOR, SOY LECITHEN, ACESULFAME POTASSIUM, SUCRALOSE, NIACINAMIDE*, VITAMIN A PALMITATE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

*ONE OF THE B VITAMINS

CONTAINS MILK AND SOY INGREDIENTS.


Diabetic ExchangesServing Size: 1 Packet (45g)
Calories: 160
Total Fat(g): 3
Protein(g): 7
Total CHO(g): 0
Exchange Values:
 
DAdams91982

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I didn't think that anyone would get that obscure movie quote. Anyways its great to be back and to know things are going to be moving in a positive direction soon!!!
PAHLEESE!!!

Real Genius... NEXT!!! :D

Adams
 

gten79

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Sunday 5/27 I weighed in at 231.5 at 28.2 % BF, down from last week. Not bad considering you thought I was going to gain weight initially. I got through every workout but leg day. My body is not use to all the volume due to the HIT program I was on before.

We're off to a good start but I still have a couple of questions.

1. For the overhead Tri extension with a dumbell, is it performed with individually with each arm or at the same time with both arms?

2. Its only on my diet one meal of the week and I'm thinking I can make this my cheat meal instead of a planned meal, not to mention a sirloin or strip tastes much better. What can I sub in for the meal you having me eating red meat in my diet plan during the week?

3. Will these two suffice for cheat meals


-bowl of pasta, marinara sauce, grilled chx, and a salad

-New York Strip, steamed broccoli, sweet potatoe.

I think thats all I have for now, thanks again.

ps. can you answer my earlier post please
 
Dwight Schrute

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One thing I did forget to ask was about the raw oats you have on the plan. I was wondering if I can use a packet of Quaker Oatmeal Weight Control to give it some flavor?

Each Packet has 7g Protein and 6g Fiber.

here's the rest

Serving Size 1 Packet (45g)Serving Per Container 8

Calories 160
Calories from Fat 25 % Daily ValueTotal Fat 3 g4%Saturated 0.5g3%Polyunsaturated 1gMonounsaturated 1gTrans Fat 0gCholesterol 0mg0%Sodium 310mg13%Potassium 150mg4%Total Carbohydrate 29g10%Dietary Fiber 6g23%Soluble Fiber 4gSugars 1gProtein 7g % Daily ValueVitamin A20%Vitamin C0%Calcium10%Iron20%Thiamin20%Riboflavin20%Niacin20% Vitamin B620%Folate20%Phosphorus15%Magnesium10%

IngredientsWHOLE GRAIN ROLLED OATS, WHEY PROTEIN ISOLATE,MALTODEXTRIN, NATURAL AND ARTIFICIAL FLAVORS, SALT, OAT FLOUR, CALCIUM CARBONATE, GUAR GUM, CARAMEL COLOR, SOY LECITHEN, ACESULFAME POTASSIUM, SUCRALOSE, NIACINAMIDE*, VITAMIN A PALMITATE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

*ONE OF THE B VITAMINS

CONTAINS MILK AND SOY INGREDIENTS.


Diabetic ExchangesServing Size: 1 Packet (45g)
Calories: 160
Total Fat(g): 3
Protein(g): 7
Total CHO(g): 0
Exchange Values:
Where is the carb count?
 
Dwight Schrute

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Sunday 5/27 I weighed in at 231.5 at 28.2 % BF, down from last week. Not bad considering you thought I was going to gain weight initially. I got through every workout but leg day. My body is not use to all the volume due to the HIT program I was on before.

We're off to a good start but I still have a couple of questions.

1. For the overhead Tri extension with a dumbell, is it performed with individually with each arm or at the same time with both arms?

2. Its only on my diet one meal of the week and I'm thinking I can make this my cheat meal instead of a planned meal, not to mention a sirloin or strip tastes much better. What can I sub in for the meal you having me eating red meat in my diet plan during the week?

3. Will these two suffice for cheat meals


-bowl of pasta, marinara sauce, grilled chx, and a salad

-New York Strip, steamed broccoli, sweet potatoe.

I think thats all I have for now, thanks again.

ps. can you answer my earlier post please
1. Both arms.

2. Just another protein source. The cheat meal can be anything though.

3. Yeah that's fine.

If I don't answer you here within a day then please email me.
 

gten79

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1. Both arms.

2. Just another protein source. The cheat meal can be anything though.

3. Yeah that's fine.

If I don't answer you here within a day then please email me.
Roger That
 

gten79

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Today I weighed in at 232, not much of a change. I feel good I get hungry at times but all in all I think things are moving in the right direction.

I can tell I'm bigger from the workouts already. It didn't occur to me at the time when I was doing HIT, but now I realize that it actually made me smaller. :frustrate

I've been meaning to ask you is Fat Free Cream Cheese and Fat Free Mayonaise acceptable in this diet?
 
Dwight Schrute

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Yes sir :)
 

gten79

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Why Volume Works

Thanks for the reply. I've been reading a thread on another board and was wondering the answer to this post?

VOLUME = primarily Sarcoplasmic growth, or cellular volumization.
HIT = primarily Myofribril growth, or creation of new tissue.

Both grow muscle, but only one kind of muscle really counts in the long run


I know your extremely knowledgable when it comes to these matters that is why I am asking.

Here's a link I would love to hear what you have to say
WHY VOLUME WORKS.. - Page 4 - Professional Muscle
 
Dwight Schrute

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Thanks for the reply. I've been reading a thread on another board and was wondering the answer to this post?

VOLUME = primarily Sarcoplasmic growth, or cellular volumization.
HIT = primarily Myofribril growth, or creation of new tissue.

Both grow muscle, but only one kind of muscle really counts in the long run


I know your extremely knowledgable when it comes to these matters that is why I am asking.

Here's a link I would love to hear what you have to say
WHY VOLUME WORKS.. - Page 4 - Professional Muscle
Uh, no.

Different effects are achieved through different loads which can be achieved by adjusting the time under tension.

Very heavy loads, low TUT equals mainly CNS stimulation (strenght)

Moderate loads, moderate TUT equals mainly myofibril growth (actual increase in fiber thickness)

Light load, higher TUT equals sarcoplasmic hypertophy which means increase glycogen and nutrient capacity and also musclular endurance.

Has nothing to do with Volume, HIT, or whatever flavor of the month program people are talking about. Its about load. Always has, always will and there are several methods to achieve it.

One guy swears by his program, the other swears by his. They ALL incorporate basic criteria to achieve some sort of hypertrophy so arguing which ones is the best without looking at HOW muscle grows and what stimuli exert different effects is a waste.


There is never just one muscle or one type of hypertrophy you want. You want them all to extent but focus on one area a bit more for your own personal goal.
 

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Clearly your a bodybuilding Yoda, in all the good ways of course. Thanks for straightening that out for me. I'm half tempted to paste your post over there, but I'm not. Thanks man. :type:
 

gten79

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Beta - Alanine

Bobo whats your take on this supplement. The same doctor who brought forward Creatine to the bodybuilding world has been the main pioneer behind Beta-Alanine which should count for alot.

If you approve of it how much and when do you suggest I take it?
 

gten79

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Third week 6/10 and I weighed in at 232.6. I feel good and I'm visually a bit slimmer although the weight has yet to reflect it. What are your thoughts?
 

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