Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Big Boys on quest for leanness phase 2

well this is only phase one for me and ive only been at it a week, not totally dialed in yet. just getting use to the fasting and small cal day and larger cal day. i however have lost 8-10 pounds already though. just getting my new workout program up and running as well. im 37, i was 305 when i started a week ago and im about 295 now. im off the next three days and im going to sit down and really try and dial it in. thanks for everybody support and here we go.
 
freezito said:
well this is only phase one for me and ive only been at it a week, not totally dialed in yet. just getting use to the fasting and small cal day and larger cal day. i however have lost 8-10 pounds already though. just getting my new workout program up and running as well. im 37, i was 305 when i started a week ago and im about 295 now. im off the next three days and im going to sit down and really try and dial it in. thanks for everybody support and here we go.
Click to expand...

Sub 300 is a big benchmark man, I was 322 when I started this. The secret is in persistence and vision. Focus on where you are going and how you are going to get there, then it is just a matter of keeping at it.

1/26/12 Day 3, wk 2 (MC9)
5:25-6:30
First time in a long time I was actually kind of pleased with my bench work, I think in large part because the left shoulder is finally starting to come along. Not where I want to be but seeing progress.

Flat Bench -195x3, 225x3, 250x4

Barebell Dead Press (In power rack with pins at chest, starting from the bottom.)
185x8/8/8

Incline DB Press @75's
10/8/6

Body weight dips (FINALLY, but I must confess I did pull my leg up and put one foot on the back of the station for just a bit of assistance)
5/5/4

EZ Bar Crushers @95 8/8/6

Med Grip Straight Bar Tri extension
130x15, 150x10

Finished up with 25 minutes on the bike, random hills, 172 cals.

2586 cals in, estimated burn of 4321.
 
Strong lifting day Taman! Keep going! i wanna see some lean dudes at the end of these 90 days!
 
freezito said:
well this is only phase one for me and ive only been at it a week, not totally dialed in yet. just getting use to the fasting and small cal day and larger cal day. i however have lost 8-10 pounds already though. just getting my new workout program up and running as well. im 37, i was 305 when i started a week ago and im about 295 now. im off the next three days and im going to sit down and really try and dial it in. thanks for everybody support and here we go.
Click to expand...

Well glad to have you here. Last February I started my journey to get back into shape. I am 5'9 and was 300 lbs. I was a fat pile of goo. Very embarrassed about how I let myself get so far out of shape. I entered into a body transformation contest with dreamweaver and others and I haven't looked back sense. I have lost a good amount of fat and put on some muscle in this process. So I know where you are coming from. I have posted pics from day one. And I feel it has helped a lot. We are basically the same age. I will be 39 in April. I was an ex-athlete had some surgeries and became lazy plain and simple.

We can collectively dial in your diet and workout. So just ask away.
 
taman6886 said:
Sub 300 is a big benchmark man, I was 322 when I started this. The secret is in persistence and vision. Focus on where you are going and how you are going to get there, then it is just a matter of keeping at it.

1/26/12 Day 3, wk 2 (MC9)
5:25-6:30
First time in a long time I was actually kind of pleased with my bench work, I think in large part because the left shoulder is finally starting to come along. Not where I want to be but seeing progress.

Flat Bench -195x3, 225x3, 250x4

Barebell Dead Press (In power rack with pins at chest, starting from the bottom.)
185x8/8/8

Incline DB Press @75's
10/8/6

Body weight dips (FINALLY, but I must confess I did pull my leg up and put one foot on the back of the station for just a bit of assistance)
5/5/4

EZ Bar Crushers @95 8/8/6

Med Grip Straight Bar Tri extension
130x15, 150x10

Finished up with 25 minutes on the bike, random hills, 172 cals.

2586 cals in, estimated burn of 4321.
Click to expand...

Way to go brother. Your in the middle of PCT right now right? How is that coming along?
 
MidwestBeast said:
Late, but in!

Chevy, I didn't know you surfed, man! That is really awesome. I'd love to hear some of the stories, sometime.

I had a blast the few times I got to, this Summer, and I actually kind of want to land somewhere on the east coast that has some nice breaks (or just go work for a university in Hawaii and say goodbye to all my possessions lol).
Click to expand...

I went to UH for 3 years ;)
heheeh.
 
Onlychevy6 said:
Way to go brother. Your in the middle of PCT right now right? How is that coming along?
Click to expand...
Running PCT with Torem at 90/60/30/30 (week by week) and double dosing Testo Pro 100 as well as Creatine Ethyl Ester. I think every thing is going very well thanks.
 
freezito said:
also i could use sum ideas on what you guys eat
Click to expand...

Suggest you register at either Invalid Link Removed and or Invalid Link Removed as a means to get a caloric target set. There was also a Lean Gains diet website that was really cool but I cant remember that any more. I had been running a pretty carb restricted diet (not quite full ketogenic) but have since backed off that a bit and focus more on "in versus out", but that is just me. Mr. Kleen wrote a fine thread/post on lean gains/ Intermittent fasting in the diet and nutrition section.
(I would write more but my sleep med is kickin in LMAO............................zzzzzzzzzzzzzzzzzzzzzzzzzzzz)
 
freezito said:
is there a thread somewhere on phase 1
Click to expand...

It was another thread that just ended. Nether of us did extremely good. We did it at the beginning of the holidays.

Title was big boys throw down.
 
taman6886 said:
Suggest you register at either Invalid Link Removed and or Invalid Link Removed as a means to get a caloric target set. There was also a Lean Gains diet website that was really cool but I cant remember that any more. I had been running a pretty carb restricted diet (not quite full ketogenic) but have since backed off that a bit and focus more on "in versus out", but that is just me. Mr. Kleen wrote a fine thread/post on lean gains/ Intermittent fasting in the diet and nutrition section.
(I would write more but my sleep med is kickin in LMAO............................zzzzzzzzzzzzzzzzzzzzzzzzzzzz)
Click to expand...

Leangains.com

I do the lean gains type diet. Meaning on my workout days I eat more calories than I do on the non workout days
 
taman6886 said:
Running PCT with Torem at 90/60/30/30 (week by week) and double dosing Testo Pro 100 as well as Creatine Ethyl Ester. I think every thing is going very well thanks.
Click to expand...

Yah Tor has the boys back fast, that's why I like it. I have no gyno type issues so am mostly interested in boucing back to full volume.

I noticed your on a pretty wicked calorie restriction, do you have refeeds or are you IF I think I saw that you were 2 days at about 2300..
 
DreamWeaver said:
Yah Tor has the boys back fast, that's why I like it. I have no gyno type issues so am mostly interested in boucing back to full volume.

I noticed your on a pretty wicked calorie restriction, do you have refeeds or are you IF I think I saw that you were 2 days at about 2300..
Click to expand...

Not really IF as I do not go through an 8/16hr feeding/fasting period but I do allow myself 300-400 more cals on lifting days (especially squat and deadlift day.) I am fairly skeptical about the estimated outputs, but it is working with no recent notable loss in strength. I do allow my self cheat meals once every 10-14 days more for the psychological relief than anything else.
 
taman6886 said:
Not really IF as I do not go through an 8/16hr feeding/fasting period but I do allow myself 300-400 more cals on lifting days (especially squat and deadlift day.) I am fairly skeptical about the estimated outputs, but it is working with no recent notable loss in strength. I do allow my self cheat meals once every 10-14 days more for the psychological relief than anything else.
Click to expand...

Yah that will work the cheat days will keep your metabolism going and your cals really aren't that low for a guy who wants to lose a lot of weight.
 
taman6886 said:
Suggest you register at either Invalid Link Removed and or Invalid Link Removed as a means to get a caloric target set. There was also a Lean Gains diet website that was really cool but I cant remember that any more. I had been running a pretty carb restricted diet (not quite full ketogenic) but have since backed off that a bit and focus more on "in versus out", but that is just me. Mr. Kleen wrote a fine thread/post on lean gains/ Intermittent fasting in the diet and nutrition section.
(I would write more but my sleep med is kickin in LMAO............................zzzzzzzzzzzzzzzzzzzzzzzzzzzz)
Click to expand...

im using livestrong to count my cals on my iphone. i know whats good and bad, im just looking for variety or something i havent thought of.
 
What im doing looks like this. Im doing growth stimulus training with ryan smith miller. He tailored a program to fit my needs. Im working out every other day and cardio in between.Il post my routines as they happen. so you get a idea of what im doing. On non weights day, i take in 1500 cals and on workout days i take in 3000. i fast from 8pm to 12pm the next day. so my window of eating is 12-8. On 1500 cal days if im not starving i extend my fast till 1-130
 
freezito said:
What im doing looks like this. Im doing growth stimulus training with ryan smith miller. He tailored a program to fit my needs. Im working out every other day and cardio in between.Il post my routines as they happen. so you get a idea of what im doing. On non weights day, i take in 1500 cals and on workout days i take in 3000. i fast from 8pm to 12pm the next day. so my window of eating is 12-8. On 1500 cal days if im not starving i extend my fast till 1-130
Click to expand...

Ah so your lean gain dieting. Nice. That is a heck of a spread. Mine is currently 2210 on workout days and 1620 on non.
 
Onlychevy6 said:
Ah so your lean gain dieting. Nice. That is a heck of a spread. Mine is currently 2210 on workout days and 1620 on non.
Click to expand...

Yah you are a bit low for wd's I think. We started him at 3000 1500 and see how that works for him. So far pretty damned good.
 
DreamWeaver said:
Yah you are a bit low for wd's I think. We started him at 3000 1500 and see how that works for him. So far pretty damned good.
Click to expand...

Good news. I wasn't aware you were helping in that dept.
 
Guys I am expecting something in the Neighbourhood of 10 lbs per month on average from here on it, or 2 inches on the waist which is better still. Maybe we should consider embarassing consequences.. lol Lets set hard goals and post them up. I know you have already done some lets lay it on the line ... take no fuggin prisoners!! Time to go Nuggin futs!! lol

Man I love this sport, I would rather be in the gym crankng the iron than doing most anything so I know that makes it easier on me. Speniding all that time in the gym has made me love mysef and my life though. I can't begin to tell you how good it feels to be in peak condition all the time. How great it is when a hot young woman looks at you like a piece of meat!! lol The prize is yours if you want it bad enough!! Get oult there grab life by the balls and squeeze. It's gonna hurt, but sometimes that's a good fuggin thing!! Make no excuses!! Fuggin rock this shyte!!
 
Onlychevy6 said:
Ah so your lean gain dieting. Nice. That is a heck of a spread. Mine is currently 2210 on workout days and 1620 on non.
Click to expand...

ya lg for sure. cal wise, those are the numbers weaver thought would be a good starting point. Im mainly eating, lean beef,chicken,turkey,hardboiled eggs and tuna and my carbs are from brown rice, veggies, etc. when i need more cals, i throw in pb,nuts, frozen yogurt to up the anty. Ive been losing, so far so good. I also like a beer with my dinner, so I have one, a budweiser select 55. Maybe thats good, maybe its not but its just one and it kills my cravings for achol.
 
Onlychevy6 said:
Good news. I wasn't aware you were helping in that dept.
Click to expand...

It started when he starting asking some questions about IF and I found out his situation so I set him up and got him over here. I can really help you guys out, there is nothing you will experience that I haven't already gone through. Concerning IF, it's my belief that you need to get the calories in on wd's and that they should be above maintenance, this will help you lose faster by keeping your metabolism high so when you get to your burn day fat simply falls off. Plus it's so much more managable than defict cals every day and will keep you sane and able to stick to IF long term, cuz it's a way of life not a diet.
 
Thats good stuff. Calories is a funny creature. When I was taking in 2600 on workout and 2100 on non I lost zero. When I dropped them down 400 cals I started losing go figure.

Your lucky to have dw in your corner he is a good man. And is very inspirational for me personally. Considering when I started this we were in the same contest.
 
Onlychevy6 said:
Thats good stuff. Calories is a funny creature. When I was taking in 2600 on workout and 2100 on non I lost zero. When I dropped them down 400 cals I started losing go figure.

Your lucky to have dw in your corner he is a good man. And is very inspirational for me personally. Considering when I started this we were in the same contest.
Click to expand...

Yah drop calories for sure but try and drop them from Burn days it's that differential that will really burn the fat. I know it's a bit more comfortable to have the cals a bit closer and that can work too... Freezito seems to be handlng the low burn day very well so that allows me to keep the wd total high which is very optimal. Remember Jeff and Taman I am here for you guys too. You both have workable plans but adjustments will usually help progress.
 
I thought the 1500 cal days were going to kill me but they havent been that bad, yes, the first couple times were rough but now its cake
 
Lift day Lifts:

core: conventional deadlifts
supplement 1: reverse lunges db
supplement 2: romanian deadlifts
supplement 3: barbell shrugs

direct ab work: hanging leg raises

3 sets of 8, 60,65,70%, the 3rd set with amrap
 
1/27/12 Day 4, wk 2
5:10-6:05

Got some good input on my squat tonight, (but disappointing) still short of parallel and am leaning too far forward. Gonna finish this cycle and then drop some iron and rework it )again ARGGGG.

Anyways:

Squat 300x3, 345x3, 385x4

Leg Press (extra deep) @590 15/12/10

Lying Leg Curl @115 12/10/8

Leg Extension @230 12/10/7

Cable Crunch at 150 30/30

Running at around 2400-2700 cals is working for me so far, you got your 2# demand for this week DW, expecting more come Monday's weigh in.

2623 in, 4110 out.
 
1/27/12


Another solid workout even though I am still figuring out the 50-60% of my 1 rep max.

Leg Press

15 reps 450 lbs
15 reps 450 lbs


Calf Raises

20 reps 130 lbs
20 reps 130 lbs


RDL's

15 reps 185 lbs
15 reps 185 lbs


Decline Crunch

40 reps
40 reps


Close Grip Bench

15 reps 165 lbs
15 reps 165 lbs


DB Shoulder Press

15 reps 35 lbs
15 reps 35 lbs


DB Rows

15 reps 35 lbs
15 reps 35 lbs


Superman's

15 reps
15 reps


Bicyle Crunches

20 reps
20 reps


Plate Crunch

30 reps 45 lbs
30 reps 45 lbs


Followed it up with 20 minutes of fast paced dodge ball.... YES I said Dodge ball. lol
 
freezito said:
I thought the 1500 cal days were going to kill me but they havent been that bad, yes, the first couple times were rough but now its cake
Click to expand...

Yah that surprised me a bit as well but I am really glad cuz it's going to make things easier. You are not likely going to have to reduce cals further because of that 3000 cals keeping your metabolism high. We might have to increase intake on wd's lol
 
taman6886 said:
1/27/12 Day 4, wk 2
5:10-6:05

Got some good input on my squat tonight, (but disappointing) still short of parallel and am leaning too far forward. Gonna finish this cycle and then drop some iron and rework it )again ARGGGG.

Anyways:

Squat 300x3, 345x3, 385x4

Leg Press (extra deep) @590 15/12/10

Lying Leg Curl @115 12/10/8

Leg Extension @230 12/10/7

Cable Crunch at 150 30/30

Running at around 2400-2700 cals is working for me so far, you got your 2# demand for this week DW, expecting more come Monday's weigh in.

2623 in, 4110 out.
Click to expand...


Good to hear I am tough but fair ... lol
 
taman6886 said:
Hellz yeah, keep it fun man!
Click to expand...

Yah right on, I like it!! If this is not fun your going to have a tough time keeping your goals, ok cardio is often not fun but generally you should really be enjoying yourself.
 
I am still not pleased with my pics. But non the less I said I would take some so here they are.

Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Onlychevy6 said:
I am still not pleased with my pics. But non the less I said I would take some so here they are.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=51772"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=51773"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=51774"/>
Click to expand...

It is the goal and the journey that matter. The origins are of no consequence. ;)
 
taman6886 said:
1/27/12 Day 4, wk 2
5:10-6:05

Got some good input on my squat tonight, (but disappointing) still short of parallel and am leaning too far forward. Gonna finish this cycle and then drop some iron and rework it )again ARGGGG.

Anyways:

Squat 300x3, 345x3, 385x4

Leg Press (extra deep) @590 15/12/10

Lying Leg Curl @115 12/10/8

Leg Extension @230 12/10/7

Cable Crunch at 150 30/30

Running at around 2400-2700 cals is working for me so far, you got your 2# demand for this week DW, expecting more come Monday's weigh in.

2623 in, 4110 out.
Click to expand...

Yah concentrate on staying back on your heels, I mean lean back to adjust your center of balance, this is the hardest thing for men. Do not move your knees forward.
 
Onlychevy6 said:
I am still not pleased with my pics. But non the less I said I would take some so here they are.

Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Click to expand...

I can see progress and that's what you have to be pleased with. Don't compare yourselves to others, this is your journey.
 
The iron's grinding and the weight is dropping!

Day 1, wk 3 (MC9)

Standing OH BB Press (You all know how I do these)
135x5 (should have been 145, did not check note book),160x3, 180x2

Seated OH DB Press (90 degree, no lean back) @65
12/9/6

Med Grip Upright Row
105x6, 95x7/6

Alternating DB Front raise (Focused on pulling rather than swinging)
25's 10/10

Face Down Rear Delt Raise @ 25's
15/15

Standing Alt DB Curl @45's 12/10

EZ bar Curl @85 12/12

Slow Hammer Curls @ 25's x9 (still hurt the heck out of my elbow)

Finished the burn with 22 minutes worth of cardio, 105 cals.
 
taman6886 said:
The iron's grinding and the weight is dropping!

Day 1, wk 3 (MC9)

Standing OH BB Press (You all know how I do these)
135x5 (should have been 145, did not check note book),160x3, 180x2

Seated OH DB Press (90 degree, no lean back) @65
12/9/6

Med Grip Upright Row
105x6, 95x7/6

Alternating DB Front raise (Focused on pulling rather than swinging)
25's 10/10

Face Down Rear Delt Raise @ 25's
15/15

Standing Alt DB Curl @45's 12/10

EZ bar Curl @85 12/12

Slow Hammer Curls @ 25's x9 (still hurt the heck out of my elbow)

Finished the burn with 22 minutes worth of cardio, 105 cals.
Click to expand...


Nice work! Fat falling off too eh? To a stronger and leaner tomorrow.
 
DreamWeaver said:
He's weighing in today I believe but if the waist is smaller then the scales don't matter too much.
Click to expand...

Am a bit perplexed by todays results. My scale uses impedence to measure hydration and BF levels (not reliable for that I know) and yesterday I weighed 266.8 at around 48% hydration, this morning, it was 269.6 at around 53%. Guess I am holding water.
 
taman6886 said:
Am a bit perplexed by todays results. My scale has uses impedence to measure hydration and BF levels (not reliable for that I know) and yesterday I weighed 266.8 at around 48% hydration, this morning, it was 269.6 at around 53%. Guess I am holding water.
Click to expand...

Sounds like we have the same scale. Lol also shows bodyfat. That has never been accurate. oh and damn I need to step up my game I guess your catching me too darn fast.

Is yours a tanita scale?
 
Tonights workout should be interesting. I will do the same routine as last week only to add in another set. So instead of two rounds it will be three.

I will be honest I did not feel any good pumps only a lot of sweating and soreness last week doing my new workout so this week should be better. At least I hope so.
 
It's hard to manage things with scales that's why only once a week weigh ins under the precise same conditions should be adhered to.
 
You must log in or register to reply here.
Back
Top