Long Term Changes

hubbabubba

hubbabubba

Member
I am trying to change my mindset about nutrition. My training has been fairly consistent for 20 plus years but my nutrition has been on but mostly off for those times. I logged my training and nutrition in a prior log during 2013: http://anabolicminds.com/forum/weight-loss/227389-time-get-cut.html but I slumped off on eating and gained all my weight back. I love lifting but I need to see the fruits of my labor, not to mention that I need to be lighter since I am creeping on 40. So here we go: I am 6'1" and 290 lbs. I typically do about 20 sets per body part and 8-15 reps per set. My plan for my nutrition is to eat about 300 grams of protein, 150 grams of carbs, and about 60 grams of fat. Supplements will be whey protein, creatine and occasionally a pre-workout depending on energy levels. I usually do about 3 cardio sessions per week at 20 minutes but I plan to increase cardio as this has helped in the past.

Here's photos (not proud but I gotta be honest):

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Any ideas about nutrition are appreciated. I will be posting daily nutrition logs and macros and workouts. If you follow, thanks for your support.

Cheers.
 
Can't upload nutrition but here's the macros for yesterday:

Fat-132
Carbs-118
Protein-259

I trained back but I was low energy due to some sleep deprivation from an early morning fishing trip but here's the workout.

Pull-ups-3,2,2
Pull Downs-12x150,190,190
Cambered Bar bent over rows- 3x12x135
Hammer strength rows-3x15x1 plate

Low weight and volume but it was all I could muster.
 
Your calories seem low for your stats....
 
Calories were low. I'm trying to get around 3200 for now. I had a HS reunion this weekend, drank a bit much. Back on it today, lifting chest and tri's. Thanks for the subs.
 
Chest:

Rotator cuff warm up

Incline Press 135x15, 185x10, 3x8x225

Dips- BWx8,7,6

Incline Flyes-12x30,40,45

Pec Dec-15x50,60,70

Tri's:

Rope push downs-15x50,70,90

1 arm overhead DB extensions: 3x12x30
 
Workout today- Back-Felt tired until I was 15 minutes in, them I felt great!

Wide Grip Pull Ups 3x3

Lat Pull Downs Reverse Grip with EZ Curl Bar-
15x150, 12x170, 10x190, 7x210

T-Bar Rows (leaning on pad)-15x2 plates, 10x3 plates, 8 x4 plates

Meadows Row-3x15x1 plate

Hammer Strength High Row (hands above grips on levers) 3x12x1 plate per side with a 2 second static hold at contraction

Lat Bar pull overs 3x10x40

20 min of moderate cardio

Macros will come after last meal.
 
Arms today-Only had 25 minutes

Life Fitness Curl Machine-20x70. 15x90, 12x110, 7x130 drop 15x70

Dumbell Curls-10x40, 8x50, 8x60 drop 10x35

EZ Bar curls- 3x20x60

Tricep Pushdown-15x50, 100, 150, 200

Reverse Dips (feet on Bench)-3x15xbw

One arm overhead extensions-3x10x30

No Time for cardion
 
Macros- I went overboard today on carbs but that's what happens when you don't prepare meals!

Fat-141
Carbs-363
Protein-345
 
Haha! Well yesterday was a bad day! I've list a couple lbs this week. I'm down to 288 and probably would have lost a lb or so more if I hadn't gone crazy. I have at least 50 lbs to lose and I've found that severely cutting calories early on sets me up for failure. When I start shaping up, I am more motivated to restrict calories. Right now, I'm trying to keep my calories between 3200-3300. I had a low carb day today but felt great probably due to the huge carb day yesterday.

Today's workout-Shoulder

DB Overhead Presses-15x40s, 60s,80s,80s

Side raises-5x15x30s, last set drop set 12x30, 10x20, 10x10

Hammer strength behind neck presses- 15x1 plate per side, 15x2 plates ps, 9x3 plates ps

Cable side raises (alternating sets between each arm no breaks) 3x10x30

Tri-sets Raises (10 reps front, 10 side, 10 rear) 3 sets with 15s

Shrugs 15x100, 110, 120

Cardio-4 mile walk

Macros-

Fat-168
Carbs-58
Protein-262

I got stuck at a picnic and had to eat high fat burger. Then, chicken thighs for dinner. I need to get fat down and protein higher. Came in under 3200 calories for the day. Legs tomorrow. Let's do this!
 
So, I'm gonna drop calories to 3000. My mind feels right, good focus on my task. I'm going to keep carbs low <150, protein around 350 (this is hard!) and fats around 110. Hopefully, we will start losing some more fat. My next adjustment will be to increase cardio but not until I start to stagnate.
 
Legs-

Leg Extensions
15x70,90,110,130,130,130

Hack Squats
15x1 plate per side, 4x10x2 plates per side

Walking Lunges 3xBWx60ft

Lying leg curls-
10x80, 110, 130, 150, 170, 170

Seated Leg Curls-
5x10x90

My left knee is achy so I couldn't push it too far but it felt great!
 
In for this. I followed your last log, which was very motivating for me! Keep focused, you made great progress last go round, and I'm sure you can go even further this time!
 
Chest- it's amazing what 7 days without beer and a high protein diet will do for strength and energy.

Flat Bench-20x135, 15x185, 12x225, 10x275, 6x295

Dips-8,8,10xBW

Incline Flyes- 3x10x50

Pec Dec-10x75, 90, 90

Push downs-15x50, 100, 150, 200

Laying DB extensions-3x15x27.5
 
One week pics- Left is one week ago, Right is this morning. Obviously nothing drastic but I definitely see change in the belly. I will be posting pics weekly.
 

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Back-I should have eaten some oatmeal with my eggwhites because I went flat halfway through my workout. Pull-ups-3,3,3,2 Cambered bar bent over rows-8x135, 225, 225, 225, 225, 225 Close-grip pull downs-8x210,210,190, 190 Partial Deadlifts (bar set 3 inches below knees) 8x135,225,315 Straight bar pull overs-3x20x80
 
Arms-took a Pre today, made me a bit nauseous!

Bi's-

EZ Curls 10x 10 lbs per side, 20 lbs per side, 30 per side, 40 per side drop 4x30 per side drop 5x20 per side drop 8x10 per side.

1 arm preacher curl- 3x10x30 lbs

Facing incline curls (I don't know what to call these but I saw Robby Robinson do them once) 20 lbs in each hand x10 x3

21's on Preacher Nautilus-3 sets x70

Tri's

Push downs (I always start with these to warm up elbows) 15x50, 100, 150, 200

Prison Triceps extensions ( Basically skull crushers using body weight at an incline push up angle, this was taught to me years ago by a friend who spent some time incarcerated) 3x8xBW

Two hand DB overhead extension-8x100, 110, 120

Decline sit-ups-3x15 very controlled with a flex on top
 
Shoulders-
Hammer strength behind the neck shoulder press-15x 1 plate per side, 12x2 plate PS, 2x8x3 Plate PS

DB side raises-8x30,40,50 drop 4x40 drop 5x30

Nautilus shoulder press slow tempo 3x10x70,90,110

Lying side laterals slow and very controlled-3x8x15

Superset with 45 plate-front raises and upright rows 10 reps each movement, 3 sets

Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
 
hubbabubba said:
Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
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Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.
 
Zach0075 said:
Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.
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Yeah, my other gym's owner will call you out if you don't keep it tidy. I had to strip weights off of other bars today. It gets old. But nothing beats the loaded leg press.
 
CaptnCaveman said:
Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!
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Thanks! I have been lifting for 24 years, so I have acquired a good amount of muscle. I've also been eating like a pig for most of those 24 years, so I have accumulated lots of fat.
 
Legs-My left knee has been sore for months and it's not getting better. It doesn't hurt to walk unless it's stairs but squats and lunges aggravate the sh!t out of it, so I focused on hamstrings and did 6 sets of heavy ass leg extensions.

Lying leg Curls-15x50,100 8x150,150,200

SL DL with DBs-12x160, 12x200, 12x240

Sitting leg curls-10x70,90,110,130

Standing single leg curls-3x10x40

Leg extensions-20x50,100,150,200,200

Standing calf (hoist)- 15x1 plate ps, 2 plate ps, 3 plate ps, 3x8x3plate ps

Sitting calf machine-3x15x130

Macros:

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Chest-
DB INCLINE PRESS-20x50s,15x75s,12x100s,2x10x120's

Dips-
2x10, 1x14(failure)

Hoist Pec Deck-level 6-3x10 5 second eccentric

Incline DB flye-3x12x40

Push Downs-3x15x50 (for da pump)

30 minutes elliptical-moderate
 
Macros- I am mad because I was n the zone prior to my vacay and it's hard to get back on track with food, too many nuts today and not enough protein.

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BAck today-
Pull-ups-3,3,3,2
Lat Pull Downs, Wide and upright, very strict-5x12x150
Bent Over Rows, reverse grip-15x135,12x185, 10x225, 2x8x275
T-Bar Rows wide grip, chest on pad-15x2 plates, 10x3 plates, 6x4plates
Close Grip Hammer Strength-5x12x3 plates

DB preacher curls-3x10x30lb
Preacher machine curls slow tempo hard 2 count squeeze on top- 3x10x70
Standing DB curls one set-50x8 drop to 35x7

No time for cardio. Macros coming tonight.
 
Shoulders-I trained with a former student (I'm a teacher). Crazy workout!

Smith overhead presses- 15x25 lb plate per side, 12x 2 25s ps, 8x3 25s ps, 4x 4 25s ps drop 5 x 3 25s ps drop 6x2 25s ps 8x 1 25 ps

Seated lateral raises-3x15x25

Static hold laterals-3x15 secondsx50 lbs

Hammer strength behind the neck presses-2x15x 1 plate ps, 18 (failure). x 1 plate ps

Lying lateral raises-3x10x15

High Pulls-3x10x65

Face pulls-3x20x80

Behind the back upright rows-3x10x80

Trap Bar shrugs-3x10x215

DEAD!

I weighed in at 286.5 today! That feels great because I've been struggling with my MACROS!
 
I made a decision this year that I would See My Abs for the first time in about 20 years, That goal has been driving me and I can now "See My Abs"! Find a goal that will help you!

You look like you are on the right track, keep posting you diet and training program. knowing that you have to "Post" my help you make better choices.

Good Luck !
 
hubbabubba said:
Off Day- Macros-fat-65 Carbs 250 Protein-267
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If I can make a suggestion, bring the fat up. Fat does not make you fat. Fat is 9 cal per gram. So if you eat ~100g of fat, your carbs will be around 130 or so. You should see better results. Consistency is key. Just tryin to help!
 
Legs-I wrapped my knees today . Zero pain but I didn't push it.

Leg Extensions-15x50,80,110 12x140,170 10x200
.
Squats-15x135, 15x225, 15x275

Leg Press-20x 3 plates ps, 4 plates ps, 5 plates ps

Lying leg curls-20x50,80,110 8x140,170,200

Straight leg DB DLs-3x12x80s

Seated leg curls hoist-3x15xlevel 8
 
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