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Big boy needs to strip out, here's the plan, plz review and critique.

taman6886 said:
Thank you sir and appreciate your support. Welcome aboard.

Today was pretty calm day. Kicked ass at work and skipped cardio to go to wrestling practice with the little guy as he needs a lot of work. I enjoyed working with him and the other kids and he was teachable tonight for a change.

Anyways, today's numbers are as follows: 2490 cals (135 carb, 236 protein, 112 fats) with an estimated output of 3700 for a deficit of 1211.
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what are the sources for carbs
 
AntonG42O said:
what are the sources for carbs
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Mostly apples, a piece or 2 of rye bread( Low GI), some vegetation (salads, broccoli, cauliflower) and nuts, the 5 grams/serving of myofusion, I used to eat oat meal but have been kind of skipping that (37 carbs or so a serving), oh, and have yet to give up the light yogurt, probably won't to be honest. Once a day or less I may have a Trio-plex protein bar (18 carbs, 180 cals)
 
A bit off on the macro's today but not too bad. Have really been craving and almost made it cheat day but have to save that for Sunday as we are taking my Step Son who has Cerebral Palsey and lives in a group home out for lunch. Anyways, went ahead and did the 12" roast chicken on wheat for lucnch which is where the overwhelming amount of today's carbs came from. Anyways, I am rambling, so today's numbers are as follows:

2492 cals (165 carbs, 182 protein, 129 fats) with an estimated output of 3679 for a deficit of 1188.
 
AntonG42O said:
gotta cut the grains if you wanna maximize the fat loss brother
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From his post it seems like he has cut out grains, other than rye bread. If he's getting results then I would say keep it. It's not like he's getting ready for a Bodybuilding competition, but just trying to drop weight.

To make it a lifestyle it has to work with your preferences (as long as you don't fall off the deepend).

Is the progress still going well now that you've reduced total carbs?
 
Milas said:
From his post it seems like he has cut out grains, other than rye bread. If he's getting results then I would say keep it. It's not like he's getting ready for a Bodybuilding competition, but just trying to drop weight.

To make it a lifestyle it has to work with your preferences (as long as you don't fall off the deepend).

Is the progress still going well now that you've reduced total carbs?
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Absolutely, dropped 4 lbs last week instead of 1-2.
 
Ok, today we stepped up the cardio abit, hitting 15X30/30 HIIT cycles pushing 185-190 SPM, 80%/60% max resistance then coasted to make it an even 26 minutes followed by some ab work and stretching, sauna and then home.

Today's dietary numbers: 2631 cals (12 carbs, 232 protein, 137 fats) with an estimated output of 3838 for a deficit of 1207.
 
taman6886 said:
Ok, today we stepped up the cardio abit, hitting 15X30/30 HIIT cycles pushing 185-190 SPM, 80%/60% max resistance then coasted to make it an even 26 minutes followed by some ab work and stretching, sauna and then home.

Today's dietary numbers: 2631 cals (12 carbs, 232 protein, 137 fats) with an estimated output of 3838 for a deficit of 1207.
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yea brother now thats more like it!!
 
Thank you sir,

Today I went a bit off track. The following dietary info does not include two sugar cookies with frosting. Had a moment of weakness, but I am looking at it as "binge control/prevention." Anyways, guarantee I am still at a significant deficit for the day, even if they totaled 300 cals (which is likely high).

Enough telling on myself :). Today's nutrition (minus cookies) 2602 (2903) 163 carbs(off), 195 protein, 132 fats with an estimated output of 3826 for a deficit of 1223 (923).

Hit 12X 30/30 HIIT this time at 70%/90% resistance at 185-190 SPM, and coasted to an even 25 mins. Estimated burn 207 cals.
 
Not much activity today. Little man had another rough day wrestling but I am seeing some improvment finally. Was good to see him come back to hang tough his last 2 matches after getting rolled the first 2. Was proud of him for that. Ran into a HS chum of mine who is starting a wrestling club in a town nearby in a few weeks, needs some one to come in and work with his big boys. It is a good trade, I get the fun of coaching up some kids, they get my experience, and my kid gets more individual attention as his current coaches tend to spend all of their time teaching their pets and let the other kids just struggle.

All that aside, here are today's dietary numbers: 2643 cals (113 carbs, 226 protein, 150 fats) with an estimated output of 3756 for a deficit of 1113.

Tomorrow, back to the iron, started on the Erase and Tropinol today (along with the A-T2). Will also be having my cheat meal, so I will log the work out but not nutrition info.

Thanks for tuning in all :)
 
Mar 20, 2011
Name: Day 1, wk 1
Start Time: 02:15 PM
End Time: 04:35 PM
Duration: 02:20
Location: Williams Cnty Y
Mood: Energized and Ready!
Notes: Started off with 25 minutes on Hill profile at 80% max resistance for 220 cals. Also, changed things up just a bit, taking advantage of decline bench with rack that Wms. Cnty Y has that Van Wert Y does not (they have declines, but no rack, so it is smith machine or DB's)

# Exercise Name Set Lbs. Reps
1 Decline Barbell Bench Press
#1 190 8
#2 210 8
#3 210 8
#4 230 7
Hoping to add some mass to lower chest to hopefully pull things back to where they belong (trying to be tactful here). These really give me a nice overall pec workout and pump.

2 Seated Cable Rows
#1 190 12
#2 220 12
#3 250 12
#4 250 12
Using "v" bar, there was not enough resistance on the rack to really push me here, so I added the DB rows.

3 One-Arm Dumbbell Row
#1 100 8
#2 100 8
#3 100 8
#4 100 8
This was more like it. Odd sets are left, even sets are right.

4 Barbell Shoulder Press
#1 170 12
#2 170 12
#3 170 8

5 Lying Triceps Press
#1 85 10
#2 85 10
#3 85 7
Used EZ curl bar, close grip
6 Hammer Curls
#1 25 12
#2 25 12
#3 25 12
Went light to take it easy on my elbows as they hate these. (Still some lingering tendonitis.) Both arms at once.

No dietary numbers as my cheat meal was today. Estimated burn however was 4596.

Not sure if it is the tropinol, the Erase or coming back after a deload or all threee, but felt really good today despite sleep deprivation, very focused and aggressive in the weight room, grunting out a few extra reps and not settling.
 
taman6886 said:
Not much activity today. Little man had another rough day wrestling but I am seeing some improvment finally. Was good to see him come back to hang tough his last 2 matches after getting rolled the first 2. Was proud of him for that. Ran into a HS chum of mine who is starting a wrestling club in a town nearby in a few weeks, needs some one to come in and work with his big boys. It is a good trade, I get the fun of coaching up some kids, they get my experience, and my kid gets more individual attention as his current coaches tend to spend all of their time teaching their pets and let the other kids just struggle.

All that aside, here are today's dietary numbers: 2643 cals (113 carbs, 226 protein, 150 fats) with an estimated output of 3756 for a deficit of 1113.

Tomorrow, back to the iron, started on the Erase and Tropinol today (along with the A-T2). Will also be having my cheat meal, so I will log the work out but not nutrition info.

Thanks for tuning in all :)
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Sounds like a great opportunity with the kids bro! And props to your son for not quitting, signs of a true warrior in the making, way to tough it out. He must get that from his dad :poke:

Keep up the good work bro!
 
Thanks Josh, I am looking forward to it. Hopefully it will help satisfy this itch I have been getting to get back on the mat. I am too old for that **** and last time I did, my division was full of College wrestlers on spring break LOL. Ached in places the next day I had forgotten I had muscles to hurt LOL.
 
wrestling is super fun. ive been supplementing my BJJ with wrestling twice a week and i love the moves. whats the highest level did you get up to?
 
AntonG42O said:
wrestling is super fun. ive been supplementing my BJJ with wrestling twice a week and i love the moves. whats the highest level did you get up to?
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Just High School, District (Stage before state) qualifier as a Sophomore, did not go out my Junior year as my coach pissed me off in football season (hit me, screw that) and then came down with Mono about a month into my Senior year. was ranked top 5 in the area in Heavy Wt (this was before the 275 cap and I ran at 225) before the mono trashed my season. Sorry if I am rambling :)
 
good sh!t man. we got a pretty good program at my gym, we constantly get D1 wrestlers coming through and even some olympic hopefuls.
 
AntonG42O said:
yeah we still catch them in armbars and triangles though, as good as they are. they all hate tapping and get all pissed when they get submitted
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That is a true wrestler's mentality. It is a sport that comes with it's own sense of family and truly is a subculture to itself. These are guys who live by motto's like "Pain is temporary, pride is forever" and to a greater or lesser degree, live that way. Go big or go home INDEED LMAO.
 
Had too much I had to take care of after a long one at work today, so no cardio tonight. Kept it tight today coming off of the cheat and unsure if I could go to gym tonight.

Today's dietary totals: 2458 cals (76 carbs, 226 protein, 142 fats) with an estimated output of 3660 for a deficit of 1202.

Tomorrow, tale of the tape and back to the iron. Deadlifts INC.!
 
Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25
 
taman6886 said:
Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25
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:goodpost:

Coming up on 3 months since starting the log so that what? An average of 13 and a half pound per month or 3lbs per week.. That's awesome bruddah!!! Keep it up big guy your definitely on the right track. I feel like I have to step my game up now. I been slacking and reading this update from you this morning makes me want to go put my game face on and get back to work with my cut
 
taman6886 said:
Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25
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keep it up bro!! i gotta post a couple motivational pictures in this thread. i train with this kid who a year and a half ago was 270. today he is 170 about to get down to 155 to fight in his second pro MMA fight, he won the first one. pure example of hard work that pays off.
 
AntonG42O said:
keep it up bro!! i gotta post a couple motivational pictures in this thread. i train with this kid who a year and a half ago was 270. today he is 170 about to get down to 155 to fight in his second pro MMA fight, he won the first one. pure example of hard work that pays off.
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That would be very cool anton!
 
Date: Mar 22, 2011
Name: Day 2, wk 1
Start Time: 05:10 PM
End Time: 06:30 PM
Duration: 01:20
Location:
Mood: Energized and Ready!
Notes: Lifting preceeded by 4 minute warm up to get blood flowing and break a sweat.

# Exercise Name Set Lbs. Reps
1 Hack Squat
#1 230 8
#2 280 8
#3 320 8
#4 340 7
Continued on taking these to parallel or below.

2 Barbell Deadlift
#1 275 8
#2 315 6
#3 345 2
#4 365 1
Itching to get back to 4 plates like I was pre hammy pull, gonna take some time. Warm up sets at 135, 185, 225. Sets 1 and 2 were with no belt.

3 Leg Press
#1 500 12
#2 500 12
#3 500 12
Used a little help pushing on knees to force out a few more reps on last 2 sets.

4 Calf Press On The Leg Press Machine
#1 230 20
#2 320 15
#3 320 15
Was not sure where to start here. Really focused on slow negs the last set.

Today's dietary numbers: 2886 cals (117 carbs, 228 protein, 147 fats) with an estimated output of 4532 for a deficit of 1885.
 
HereToStudy said:
Down over 40 lbs and some very impressive strength, keep it up.
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Thanks HTS.

Got a quick question for you all.

When I came back from my deload, I started to incorporate decline bench into my split, hoping that building some lower pec mass would help firm up my sagging skin (I know, there is no such thing as targeted fat loss.) If you have been following along, you will note I tend to run a four day upper/lower split.

So here is my quandry: Do I give up flat bench or incline bench to make room for the declines in the routine or should I maybe keep the flat BB press and maybe cut that down to 3 rather than four sets and finish off the chest portion of my day 3 with 3 sets of incline DB presses? I feel as I already have good thickness in my upper pec's, but more is not a bad thing :arms:
 
March 24, 2011
Name: Day 3, wk 1
Start Time: 05:20 PM
End Time: 06:25 PM
Duration: 01:05

# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 235 6
#2 235 4
#3 235 4
Got a spot on last set, still seem to be losing ground on my flat bench, pisses me off. Maybe it is just coming off of the deload week. Last set included a 5th rep with help, and a slow neg for a 6th.

2 Incline Dumbbell Press
#1 160 6
#2 160 6
#3 160 6
Noted weights are dumbell wgt X2

3 Assisted Wd Grip Pull up
#1 235 7
#2 235 6
#3 240 6
#4 245 3
Noted weight is estimated body weight + clothes minus assist weight.

4 Close-Grip Bench Press
#1 185 6
#2 185 8
#3 185 6
Had spotter for 2nd and 3rd set, was totally alone in the weight room for first one so I did not want to risk it.

5 Preacher Curl
#1 70 8
#2 70 8
#3 70 8
Using EZ bar, set 1 was outer grip, sets 2 and 3 were inner grip. These are easier on my elbows but I do not feel the contraction nearly as much as straight bars.

6 Side Lateral Raise
#1 40 10
#2 50 10
Weight is DB weight X 2, finally, shoulder is nearly 100%

7 Barbell Curl
#1 60 12
Just wanted to get a good pump and feel it here. Went light with very strict form.

Wrapped it up with 12X 30/30 HIIT cycles at 70/90% max resistance, 165 cals.

Todays dietary numbers: 2858 cals (98 carbs, 229 protein, 180 fats {yes, I know, that is too high, wife made meat loaf, low carb but high fat and protein}. Estimated output: 4466 for a deficit of 1608.
 
Mar 25, 2011, Day 4, wk 1
Start Time: 04:15 PM
End Time: 05:20 PM
Duration: 01:05

# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 225 8
#2 275 6
#3 315 3
#4 345 2
#5 225 10
Still focusing on depth/form. Warm ups with bar, 135, 185. All warm ups and sets 1 and 2 done down to a bench, no belt. Set 3, 4 and 5 done all reps to parallel, belt for set 4 only.

2 Romanian Deadlift
#1 235 8
#2 235 8
#3 235 8
#4 235 8
Still hate these.

3 Leg Extensions
#1 190 12
#2 190 12
#3 190 12

4 Lying Leg Curls
#1 80 10
#2 80 10
#3 80 10
Today's dietary info (Assuming I don't snag an apple or bannana later): 2745 cals (93 carbs, 261 protein, 152 fats) estimated output of 4377 for a deficit of 1632.

Tomorrow just gonna hit some cardio and also start on an herbal cleanse program made by Advocare. Also, have Monday off, so am gonna do Day 1, wk 2 then instead of Sunday.
 
Today was pretty chilled. Did some tennis ball rolling on my hips, traps and back. "Hurt so good". Got a hair cut and started on the herbal cleanse (this mornings fiber mix had 17 carbs, 10 of which were fiber) not hitting me to hard so far.

Did some cardio, 30 minutes on the 5 stage Skyscraper program with most intense setting being 2min, 40 sec at 11/15 max resist, avg 112 spm, 245 cals. Sauna then hit the shower.

Today's dietary totals: 2570 cals (132 carb, 219 protein, 134 fats) with an estimated output of 3760 for a deficit 1190.
 
If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
 
Milas said:
If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
Click to expand...

I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

How does that thing work?
 
Milas said:
If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
Click to expand...

Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

Here is a link Josh.

Invalid Link Removed
 
JudoJosh said:
I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

How does that thing work?
Click to expand...

Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.

taman6886 said:
Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

Here is a link Josh.

Invalid Link Removed
Click to expand...

Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
 
Milas said:
Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.



Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
Click to expand...

OOOhhhh.... so thats what it is. Okay, I have a pain book on this thing but never read it. Its in my "to read" pile
 
Not really much activity today. Dietary info as follows:2427 cals (135 carb, 226 protein, 105 fats) with an estimated output of 3606 for a deficit of 1179.

Tomorrow, I have the day off work, so iron and cardio
 
Mar 28, 2011
Name: Day 1, wk 2
Start Time: 11:00 AM
End Time: 12:25 PM
Duration: 01:25
Location: Wilms Cnty Y
Notes: Started with a 5 minute warm up on bike to get a sweat going.

# Exercise Name Set Lbs. Reps

1 Decline Barbell Bench Press
#1 235 8
#2 235 8
#3 235 6
#4 235 5

2 Dumbbell Bench Press
#1 170 6
#2 170 7
Can handle more, tried 100's but the pre-exhaustion from the declines was more than I expected, had to drop to 85's X2

3 Seated Cable Rows
#1 280 10
#2 280 10
#3 280 10
#4 280 10
Used the parallel grip bar, added a couple of 15 pound dumbells to the stack to increase resistance.

4 One-Arm Dumbbell Row
#1 100 8
#2 100 8
#3 100 8
#4 100 8
Even sets are left, odd sets are right.

5 Barbell Shoulder Press
#1 175 12
#2 175 10
Set up in squat rack, spotter had to help me rock it back to get it overhead. Could not maintain it overhead the 3rd set so I had to skip it, my delts must have been toast!

6 Lying Triceps Press
#1 85 12
#2 85 9
#3 85 9
Using EZ curl bar
7 Hammer Curls
#1 30 12
#2 30 12
#3 30 12
Did these seated to negate the chance of swinging/momentum.

Finished things off with 35 minutes of 5 stage skyscraper cardio at max 10/15 resist at 115 avg spm, 285 cals.
 
Today's dietary info: 2515 cals (107 carbs, 250 protein, 117 fat) with an estimated burn of 4693 for a deficit of 2179. **** better pay off for tomorrow's weigh in, that is a huge deficit!
 
That's more than half a pound of fat!
 
Weigh in this AM was 279.4, down another 1.4 pounds from last week, overall total of 42.6. Did not take a waist measurement. Things seem to be slowing down a bit but not gonna panic.
 
Mar 29, 2011
Name: Day 2, wk 2
Start Time: 04:35 PM
End Time: 05:45 PM
Duration: 01:10
Notes: Lifting preceeded by 4 minute warm up.

# Exercise Name Set Lbs. Reps
1 Hack Squat
#1 320 8
#2 320 8
#3 340 8
#4 350 6

2 Barbell Deadlift
#1 285 8
#2 325 4
#3 335 1
Crappy day deadlifting. Tried to hit 355 twice, no luck, don't get it since I nailed 365 last week. Possibly the 2K+ caloric deficit yesterday?

Anyways, warm ups at 135, 185, 225. No belt till I tried 355. The iron giveth and the iron taketh

3 Leg Press
#1 520 12
#2 520 12
#3 520 12

4 Calf Press On The Leg Press Machine
#1 410 20
#2 410 15

Dietary info for today: 2826 cals (127 carbs, 220 protein, 164 fat [ yeah, I know, a bit to high] with an estimated output of 4409 for a deficit of 1583.
 
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