Weights up, scales down…

I think I got a little pump just reading it !!
 
Yesterday was back. Good day got off work early and gym was empty, always a good day.

Weight 253.8

Calories 1612/ fat 72g/ carbs 162g/ protein 193g


Stretching/ warmup sets before main lifts

Pull ups- 3,2,2 then negatives for 5 reps

Seated row machine-3x10 125lbs

BB row- 3x10 135lbs

Deadlift- 1x5 210lbs

Lat pull downs- 1x10 110lbs 2x10 90lbs

Ez bar curl- 3x10 60lbs

Hammer curl-3x10 30lbs

Preacher curl machine-3x10 80lbs
 
Back & Bi's are always a good day !!
 
Dude, you’re starving yourself over here. 1600 calories at 250 lbs and your lifting, Wtf?
 
jinxie said:
Dude, you’re starving yourself over here. 1600 calories at 250 lbs and your lifting, Wtf?
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Man I’m telling you the difference is now I don’t do **** at work. Previous I actually worked and expended calories out, now only expenditure I get is lifting and cardio. I have been tracking and monitoring since October/ November 21, and this is where I’m at for dropping 1-1.5 lbs a week. If you look back I was averaging 1800-1900 and stayed consistent at my weight for close to a month maybe a touch more until I dropped down even more.
 
I think you just need to put on more muscle, which will increase your BMR. You don’t look fat. And that sounds like a starvation diet. But maybe your metabolism is really slow. I think that’s what you’re saying.

I feel you on being immobile. I sit in a chair 50 hours per week. It does make it much easier to chunk up.

Anyway, your training looks good and you’re def getting stronger, despite the diet, which is solid!
 
I know I’m conflicted on my situation, I have been tracking and pretty meticulous. Just as surprised at how low of calories I’m at to see the scale moving.


Once warmer weather starts where I get out more and start getting more miles on my feet I know I will have to re adjust.

My goal is to get around 230 ish and then maintain and up strength, come fall see if I can drop down closer to 200 ish.

Also next fall maybe over the summer go and get bloods/ check T levels and just make sure everything is checking out.

Appreciate your input and support!!
 
No worries man.

That sounds right, except for the 200 lbs goal. 215-225 lbs, at least, imo. You can carry that easily.
 
What you are doing seems to be working for you!
 
akboom87 said:
I know I’m conflicted on my situation, I have been tracking and pretty meticulous. Just as surprised at how low of calories I’m at to see the scale moving.


Once warmer weather starts where I get out more and start getting more miles on my feet I know I will have to re adjust.

My goal is to get around 230 ish and then maintain and up strength, come fall see if I can drop down closer to 200 ish.

Also next fall maybe over the summer go and get bloods/ check T levels and just make sure everything is checking out.

Appreciate your input and support!!
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Rocket3015 said:
What you are doing seems to be working for you!
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Well, I'm surprised at how well you function on low cals too, but it does seem to be working pretty well for you. Looks like about 7 lbs down in 6 weeks, so it's not an extreme rate of weight loss. And you already have cardio in here and have been keeping strength up. So I don't see anything to change. You could always add in some type of fat loss supp that helps with increasing BMR, or something like paradoxine to target fat specifically, which might let you bump cals just a bit while continuing with your progress. But certainly not necessary!
 
I always had very good results with True Shred from Strong if you are interested @LeanEngineer might have a discount code?
 
Agree with Hyde on this one. You got a good thing going. Strength going up or at least not down, scale is going the direction you want, and seeing progress in the mirror.

Also you don't seem to be complaining about lethargy or extreme hunger.

You're transforming yourself and who knows how many people around you are noticing and going to want to follow your lead in the coming months. Keep it up!
 
Like all the input!!

Great day today I saw the sunshine!! Work good life good, Friday the gym is pretty slim so let’s go!


Weight 254

Calories 1860/ fat 70.4g/ carbs 143g/ protein 188g


Stretch/ warmup sets before working sets

Leg extension- 3x10 90lbs

Leg curl- 3x10 105lbs

Leg press- 3x10 230lbs

Squat- 3x10 155lbs

SLDL- 3x10 110lbs

Seated leg press- 3x10 100lbs

Standing BB calf raise- 3x10 145lbs

Calf extension- 3x10 135 lbs

V grip Tricep push downs- 70lbs 10/50lbs 10/30lbs 10- dropset to straight bar push downs

Rope Tricep push downs- 3x10 40lbs

Rope over head extension- 3x10 20lbs

Trap shrugs- 3x10 25lbs plates
 
Rocket3015 said:
I always had very good results with True Shred from Strong if you are interested @LeanEngineer might have a discount code?
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Musclemaker is the only one who posts discount codes for specific products in the company promo section. Outside of that STAYSTRONG should get you 5% off.
 
LeanEngineer said:
@musclemaker is the only one who posts discount codes for specific products in the company promo section. Outside of that STAYSTRONG should get you 5% off.
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5% is better than Zero % - Thank you!
 
Nice day today have a pot roast going in the slow cooker, took the dogs out for a good mile walk. Then just felt good and wanted to go blast shoulders and triceps!!

Stretching warmup sets before working sets

Arnold seated press DB- 3x10 40lbs

Seated OHP- 3x10 70lbs

Upright rows BB- 3x10 60lbs

Reverse pec dec- 3x10 85lbs

Front raises- 3x10 15lbs super slow down

BB shrugs- 3x10 145lbs

Wes shrugs- 3x10 45lb plates each hand 3 second hood at top

Dips-3x10

V grip cable pushdown- 3x8 85lbs

Straight bar pushdown- 3x10 60lbs
 
Great looking session !
 
Thanks guys! Not going to lie I will be excited to when I can up calories and maintain. I will be ready to see what kind of strength I can start to gain. But for now just keep on keeping on!
 
Today cardio did 2.5 miles on elliptical and got several good long walks in today.

Calories 1770/ fat 67g/ carbs 140g/ protein 185g
 
You are doing great !
 
Hyde said:
Check out powdered Inositol, like 3-6g daily, to help with various PCOS metabolic issues. Nutricost on Amazon has very affordable bulk Inositol. Can’t even taste it in a little glass of water.
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Inositiol is probably one of the most underrated supplements ever. It has so many benefits, especially for muscle building, recovery, and mood. Have never slept better and it helped overall energy.
 
Didn’t get as many steps in today as I was hoping for. Still a good day though.


Weight 254

Calories 1727/ fat 65g/ carbs 129g/ protein 192g

Elliptical/stretching/ warm up sets before working sets


Bench- 2x10 150lbs, 1x2 200lbs

Incline DB bench- 3x10 55lb

Seated overheard press DB- 3x10 40lbs

Pec dec- 3x10 125lbs

Machine press- 3x10 85lbs

Overhead Tricep extension- 3x10 45lb plate

Rope press down- 3x10 50lbs

Dips- 1x10 1x3 I was at complete failure

Feeling my chest really working and pumped these last 2 weeks.

Looking better and better in the mirror, will be excited to see when I shed some more BF what is awaiting underneath.

Weight is about the same as last week but sat/Sunday in the 2000-2500 calorie range. This weekend I will maintain current 1600-1800 range.
 
That is a lot of hard work, nice job!
 
Changed things slightly this week since I hit weights Sunday, cardio Monday, weights Tuesday, cardio Wednesday, weights Thursday
And see how I feel maybe weights Friday or back to cardio.

Diet has been pretty well on track this week but eating more red meat which has a higher fat count. Have noticed I haven’t dropped scale this week has actually increased slightly up to 255 this morning.

Not really concerned still feeling good!

This morning weight 255

Yesterday did 2.5 miles on elliptical, have been doing slow pace then fast paced in intervals keeping heart rate up 130 ish range for the duration.

Calories 1722/ fat 96g/ carbs 111g/ protein 187g
 
Yesterday one of my favorite days, back and biceps!!

Really wishing the weather would decide if it’s sprin or winter, rain to snow blah really putting a damper on outside stuff.

Weight 255 holding strong

Calories 1758/ fat 37.3g/ carbs 208g/ protein 187g


Stretching/ warmups before working sets/ elliptical

BB row- 2x10 140lbs wide grip 1x10 130lbs

Rack pulls- 3x5 250lbs (lower back was not feeling the full deads)

Pull ups- 2x3 then slow negs and 60sec hang

Seated lat pull down machine- 3x10 100lbs

Seated cable row wide bar- 3x10 130lbs

Lat push down cable- 2x12 50lbs

Incline bench DB curls- 3x10 30lbs

Ez bar curl- 3x10 60lbs

Machine preacher curl- 1x8 110lbs 2x10 80lbs


With a higher carb pre workout I was looking juicy, well in my eyes at least

Easter weekend will be traveling to spend with family. So this weekend will be at the gym sat/sun.
 
Update Mother Nature needs to slow the hits down off the crack pipe. Rain snow wind come on now.

Still a alright day other then being cold and miserable. Arms and chest and shoulders just seem to be staying pumped and hard, so not complaining there at all. Have felt stronger this week and partially I credit that to one day weights then next cardio repeat.


Also looking into applying for one of are office locations as a field engineer. That would be nice as we could settle down and my routine would be a lot easier

Weight haven’t weighed in near as much this week been floating that 254 255 range.

Yesterday was 30 minutes high intensity elliptical, was a total sweat fest.

Calories 2260/ fat 88g/ carbs 192g/ protein 202g
 
Went this morning for a nice training session, also went fasted not sure if I’m a fan of that. Might try it tomorrow again to test again. Hammered legs and triceps.


Stretching/ warmup sets/ elliptical

Leg extension machine- 3x10 95lbs

Back extension machine- 1x10 50lbs 1x10 80lbs 1x10 1115lbs

Squats- 1x10 160lbs 1x3 200lbs 1x3 225lbs stoped there because lower back was feeling tight.

Stiff legged deadlift- 3x10 120lbs

Seated leg curl machine- 3x10 110lbs

Seated leg press- 3x10 320lbs this felt awesome

Calf extension machine- 3x10 140lbs

V grip push downs cable- 1x10 70lbs 1x8 90lbs 1x10 50lbs

Rope push downs- 3x10 40lbs

Reverse grip bar push downs- 3x10 40lbs

Plate shurgs- 3x10 45lbs

Then went to boot barn for a couple sale FR shirts. Went and had a Cobb salad lunch with the lady, then took the dogs out for a walk around the lake came out to be 2.5 miles.

Tomorrow going to trash shoulders!

Have a great weekend everyone!!
 
Another great day in the neighborhood. Shoulders blasted, warm weather, another good walk, what a great Sunday.


Stretching warmup sets

Seated OHP- 3x10 70lbs

Upright row- 3x10 65lbs

Arnold press DB- 2x10 45lbs 1x8 couldn’t pull off last two

Rear delt machine- 3x10 115lbs

Side raise- 3x10 20lbs

Incline bicep curl DB- 3x10 30lbs

Cable rope curls- 2x10 70lbs 1x10 50lbs

Preacher curl machine- 1x8 110lbs 2x10 90lbs

BB shrug’s- 3x10 155lbs drop set to 25lb plate shrugs

2 mile walk with dogs
 
Glad you had an enjoyable Sunday !
 
I love fasted workouts, but get out my way if I haven’t eaten within two hours afterwards.
 
Hoping one day when I get back to morning workouts it will be fasted.

Today I was feeling a little sore upper body so this evening with the beautiful weather to take the dogs out for a lake walk. Ended up 3 miles and 2 wore out dogs. Tomorrow is the wife’s birthday so be taking her out to a nice fancy place tomorrow.

Then Wednesday chest/tri’s. Thursday back/biceps then off to do Easter weekend with family.


Weight 255.5

Calories 1803/ fat 67.7/ carbs 156g/ protein 162g
 
Enjoy your evening out with the wife!
 
Rocket3015 said:
Enjoy your evening out with the wife!
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Had a good night out and good food!!


Back to the rainy weather today, goodbye 60 and sunny. Did get lots of walking in today of course **** weather but got 4 miles in at work. Also just at a hr in the gym so my calories are higher today as I needed it.

Weight 255.2

Calories 2439/ fat 75.3g/ carbs 230g/ protein 238 g


Stretching warmup sets before working sets

Bench- 2x10 155lbs 1x2 200lbs 1x10 135lbs

Incline bench DB- 2x10 60lbs 1x10 55lbs

Overhead DB press- 3x10 45lbs

Pec dec machine- 3x10 130lbs

Machine press- 1x10 100lbs 2x10 80 lbs (form was breaking down bad and was at failure)

Skull crushers- 3x10 50lb ez bar then 1x10 incline db Tricep 60lb

Over head cable rope extension- 3x10 30lbs

V grip push down cable- 3x10 60lbs

Plate shrugs- 1x10 25lbs 3x10 45lbs

Really have been enjoying chest day and I’m feeling the muscle control a lot better. Now I’m ready for shower and sleep.
 
Shower & Sleep, one of my favorite work outs !!
 
Might be time to consider introducing 5-3-1 for bench, squats, shoulder press and deads. Are you using any programming?
 
jinxie said:
Might be time to consider introducing 5-3-1 for bench, squats, shoulder press and deads. Are you using any programming?
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Have not been running anything really. Back in October when I started getting back into the gym ran just a starting strength 5x5 got in the groove and then been running a 4 day split.

My original thoughts where to continue cutting through the summer August/September jump back to maintenance maybe slight surplus and then start a strength program.

Don’t know how much of my log you have kept up on, long story short, I travel on the road working construction projects. So have a fifth wheel go to job be there 6-12 months pack up next job etc etc. End of this month will be finishing up and be heading out. Sold are house a year ish ago and have not re purchased in the area we want to live yet. So like when we are done here it sucks if they don’t have another job lined up right away because then we go camp out and her/my families place until time to bounce.
 
akboom87 said:
Have not been running anything really. Back in October when I started getting back into the gym ran just a starting strength 5x5 got in the groove and then been running a 4 day split.

My original thoughts where to continue cutting through the summer August/September jump back to maintenance maybe slight surplus and then start a strength program.

Don’t know how much of my log you have kept up on, long story short, I travel on the road working construction projects. So have a fifth wheel go to job be there 6-12 months pack up next job etc etc. End of this month will be finishing up and be heading out. Sold are house a year ish ago and have not re purchased in the area we want to live yet. So like when we are done here it sucks if they don’t have another job lined up right away because then we go camp out and her/my families place until time to bounce.
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I get it. That sounds very challenging. But you’re still getting into the gym, right? You have access to what you need, don’t you?

I don’t subscribe to training radically different bc you are dropping weight. You can’t be pushing as hard, but you can still be strength training. (I’m dropping weight right now.). I bet you’ll put on more muscle that way, which will increase BMR and improve aesthetics, not to suggest you’re not already looking good, lol.

Keep on keepin’ on. Don’t mean to be overly prescriptive or anything. I’m old, so I know these things, lol. J/k
 
jinxie said:
I get it. That sounds very challenging. But you’re still getting into the gym, right? You have access to what you need, don’t you?

I don’t subscribe to training radically different bc you are dropping weight. You can’t be pushing as hard, but you can still be strength training. (I’m dropping weight right now.). I bet you’ll put on more muscle that way, which will increase BMR and improve aesthetics, not to suggest you’re not already looking good, lol.

Keep on keepin’ on. Don’t mean to be overly prescriptive or anything. I’m old, so I know these things, lol. J/k
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Your fine man I appreciate all feed back and advise!!

Yeah, I have no problem going into the gym just will have some downtime in between moves etc.

To be honest I have never really run a good program, I have just always done a split either 4 days or 5.

I have read some on 5/3/1 but have no experience in it. Definitely want to improve my strength. Will definitely be doing some research, any good links or certain 5/3/1’s to look into?
 
Not a bad day other then the hurricane like winds. Didn’t feel quite as pumped for the gym had some heartburn or something going on but still got a decent session in.

Weight 254

Calories 2198/ fat 65g/ carbs 189g/ protein 235g

Stretching warm up sets before working sets

Back extension machine-1x10 50lbs 1x10 80lbs 1x10 115lbs

Pull ups- 3x3

Seated row- 3x10 130lbs

Row machine- 3x10 100lbs

BB row- 1x10135lbs 2x10 145lbs

Deadlift- 1x5 250 lbs

Ez bar curl- 3x10 60lbs

Hammer curl- 3x10 35lbs

Machine preacher curl- 1x10 110lbs 2x10 95lbs

Cable curls- 20lbs just burn out until I can do anymore

Will be heading out at 3am for Easter weekend be back at it Monday.
 
Enjoy a few days off !!
 
akboom87 said:
Your fine man I appreciate all feed back and advise!!

Yeah, I have no problem going into the gym just will have some downtime in between moves etc.

To be honest I have never really run a good program, I have just always done a split either 4 days or 5.

I have read some on 5/3/1 but have no experience in it. Definitely want to improve my strength. Will definitely be doing some research, any good links or certain 5/3/1’s to look into?
Click to expand...

Personally, I use an App for 5-3-1 ($5), and I really like it, but I think I have some pdfs and spreadsheets from years back. DM me your email addy and I’ll shoot those over to you.

And nice work on the DLs. Those are coming along. I’m sure you’ll be hitting 315 by the end of the year!
 
akboom87 said:
Your fine man I appreciate all feed back and advise!!

Yeah, I have no problem going into the gym just will have some downtime in between moves etc.

To be honest I have never really run a good program, I have just always done a split either 4 days or 5.

I have read some on 5/3/1 but have no experience in it. Definitely want to improve my strength. Will definitely be doing some research, any good links or certain 5/3/1’s to look into?
Click to expand...
jinxie said:
Personally, I use an App for 5-3-1 ($5), and I really like it, but I think I have some pdfs and spreadsheets from years back. DM me your email addy and I’ll shoot those over to you.

And nice work on the DLs. Those are coming along. I’m sure you’ll be hitting 315 by the end of the year!
Click to expand...
Looks like a few of us might be getting in on 5/3/1 soon. Could be good motivation!
 
Hope everyone had a good Easter, had good times with family and friends. Lots of good food and quality time.

Well time to get back at it.

Weight 256.4 weight went up some over the 4 days but was to be expected.

Calories 2294/ fat 99g/ carbs 162g/ protein 210.8g

Stretching warmup sets before working sets(gym was packed and I couldn’t get to squats until very end and it shows)

Leg extension-3x10 130lbs

Leg curl- 3x10 115lbs

Calf extension- 3x10 145lbs

Leg press- 3x10 340lbs

SLDL- 3x10 135lbs

Squats- 3x5 165lbs

Standing calf raises- 3x10 155lbs

Rope Tricep pushdown- 1x10 60lbs 1x10 50lbs 1x10 40lbs no rest just re pin and go

Plate shrugs- 3x10 45lbs
 
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