View Full Version : Shrinking a fat man?!?!

09-14-2007, 10:49 PM
Height: 6'
Weight: 280lbs
bf%: hella

Not to sure on body fat right now. New to this but i do have some cheapo calipers and ill test it that way. Plan to have pictures up soon as well.

Goal: 200lbs.
Time to reach goal by: Little more than 6 months.... (not too sure if that is realistic)

Diet will be strict. will have to put it together.
Workout will be 6 days a week. Will have to put routine together.

09-14-2007, 10:53 PM
dude unlikely your going to hit 200 in 6months. Most weight your meant to loose is 2lbs a week. So thats 8 pounds a month and thats 48lbs in 6 months. By the way check out the article written by built for your diet. Goodluck man

09-14-2007, 11:00 PM
Time to get the sweat on brother...

09-15-2007, 02:44 AM
This is one pic of me. For sure fat and will post progress pics along the way.

09-15-2007, 12:19 PM
Not much of anything.
Taking one a day, all day energy
Then Bally Total Fitness - thermogenic formula. for energy. with green tea extract and vitamin c and b and pantothenic acid, magnesium,and chromium.

09-15-2007, 06:03 PM
Weighed myself today just now and weighed in at 289lbs. Went to the store and picked up measuring tape. will be taking all measurements tonight.

09-16-2007, 12:18 PM
BF%: Still to be determined

09-16-2007, 12:19 PM
Not too sure on the shoulders area. Had to do it myself so im not sure how accurate it is. Everything else should be pretty accurate.

09-18-2007, 12:30 PM
My bench 1RM yesterday was lower than i would have hoped.(185lbs) Gotta long way to go. Plannin on getting deadlift done today..

11-26-2007, 07:53 PM
Been a while since I've posted.. been busy workin 97 hours a week. but i started lifting pretty hard again on the first of October. Bench went up to 205lbs in first month. lost 9lbs and an inch off of my waist. Still not too sure on the body fat. Going to do the caliper test (its all i have access to) tomorrow.

11-26-2007, 10:43 PM
For my workout im doing the wanna be big routine 1, but i kinda modified it. I work out everyday except sat and sun. but i follow the workouts just leave the days off out of it, besides the weekend. then on the following monday i just start on the day where i left off on friday. If that makes sense lol.

11-28-2007, 02:17 AM
Did the calipers and measurements today.

Neck-16 in
body fat is about 40%.
Diet today was not really any good...
Woke up at 4:00pm
Oatmeal w/ banana and cereal 5:00pm
48g protien shake 5:45
grilled chicken sandwich 7:30pm
ham and turkey sandwich 10:15pm
handful of peanuts 12:00am
..plan to eat can of tunafish at 3:00am
..plan to eat another handful of peanuts at about 6:00am

all while drinking a gallon of water.
No work out today... too sore from workout and run yesterday.

11-28-2007, 02:21 AM
Why do you feel you need to lift 5 days a week on a routine that's designed to be 3 days a week? Why can't people just leave things the way they are?! Either do the recommended 3 days a week or try WBB1.1 or Baby Got Back (both 4 days a week)

Have you checked out www.fitday.com to track exactly how many calories and such you are consuming?

11-28-2007, 02:23 AM
The reason the food schedule and my lifting times are going to look so weird is due to the fact that i work two jobs...

Schedule looks like this..
9am-7pm then 10pm-7:30am tuesday morning
10pm-7:30am wednesday morning
10pm-7:30am Thursday morning

pretty crazy schedule.. but i have a love for money and i like being busy so its working well so far.. I'll see how much I like it in a couple months

11-28-2007, 02:26 AM
Good luck with that schedule... Looks to me like a sure-fire way to turn yourself into a walking zombie.

11-28-2007, 11:18 PM
work-out today
flat bench: 135lbsx10 185x6 195x3
military press front DB: 45x8 55x8
dips: 180lbsx10 230lbsx6 (hammer strength machine)
hang clean: 75x6 95x3..... really weak here....
Incline Bench HS:70lbsx8 80x8 weight is on each side...
decline Bench HS: 90x8 100x8 weight is on each side...
front cable xover: 50x10 50x10
cable xover lat raise: 20x10 20x10
front cable straight arm pull down: 130x8 140x8
Lat pull down HS: 70x8 80x8 weight is on each side...

HS= Hammer Strength

walk/run 2 miles
Bike 4 miles

Woke up 4:00pm
4:30pm: cereal need to fix that..
6:00pm: 2 corn dogs Need to fix that as well
6:30pm: Gym
9:00pm: Subway Ham salad w/ honey mustard dressing w/ Jamba Juice strawberry smoothie with protien boost in it.
12:00am: 6in Chicken breast sandwich from subway
4:00am: 6in chicken breast sandwich from subway

If i feel hungry at all through-out the night i will get a small handful of peanuts...

11-28-2007, 11:20 PM
That looks like a pretty high volume routine you are doing. Do you have your whole routine outlined anywhere?

11-29-2007, 02:58 AM
Well I was doing the WBB 1 workout but it didnt feel like i was working hard enough... but im open to suggestions.. My goals are to get in better shape overall... I want to lose weight like previously mentioned. Thx for the input so far.

11-29-2007, 06:30 AM
3 sets of each exercise, taking approximately 60 seconds of rest between each set. use a weight challenging enough that you can successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

11-29-2007, 06:32 AM
Im going to give this plan a shot. I am redoing all of my 1RM around christmas so I will then see what my gains are. Thank you for your input and let me know what you think about the plan.

11-29-2007, 06:34 AM
Oh, and on all of the days im going to run 1 mile at the end of my workout. I do want my cardio to improve desperately.

11-30-2007, 10:28 AM
Diet for 11/29
8:15am- Peanut butter sandwich
12:00pm- Cottage cheese w/ a banana and rice with chicken broth
4:30pm- Banana
5:30pm-small pork chop, rice, cottage cheese with mixed fresh fruit

8:00pm- sleep.....

No work out today. Too sore for work out from 11/28, and no sleep so I was really tired. Diet wasnt the best today and is still something I need to be workin on. Overall it was a good day despite being so tired.

11-30-2007, 11:21 AM

11-30-2007, 01:48 PM
Anyway,just keep it up and watch your diet.And dont watch the scale too much.If you have a solid routine the weight will come off.Consistency has worked for me.

11-30-2007, 02:02 PM
No work out today. Too sore for work out from 11/28, and no sleep so I was really tired....Overall it was a good day despite being so tired.

I hear you on the workout man. That looked like a killer.

For some reason, WBB1 has been good to me. Actually been building some good strength with it. I look forward to seeing your lifting stats tomorrow.

You look like you have a great start. I hope you are able to find ways to enjoy the diet, maybe find new foods or recipes that you've never heard of. I made some really good lowfat cassarole the other day by substituting all the ingredients. Still tasted awesome!

Keep up the great work and keep posting. We're all rooting for you!

11-30-2007, 02:06 PM
dude unlikely your going to hit 200 in 6months. Most weight your meant to loose is 2lbs a week. So thats 8 pounds a month and thats 48lbs in 6 months. By the way check out the article written by built for your diet. Goodluck man

Bull****. Whatever PT told you that needs to be crucified.

12-02-2007, 02:37 PM
Thanks guys.... Its probably going to be a lil while before i post again.. me and the gf just broke up and its her laptop lol... so yeah ill have to get my own finally... but ill write all of my progress in a notebook and transfer it over later.. Thanks guys..

01-19-2008, 11:24 PM
Quick not too detailed update. Still sittin around 287lbs. but all areas are improved including loss of 5.25 inches.

Bench is now 225lbs 1rm from 185lbs. that feels pretty good. I look a lot bigger even though inches are lost. Also with out performing any cardio shaved almost a minute off of my mile time. Now sitting at 13min and 1 sec. terribly slow but now cardio is on..

Diet is being closely watched and doing well.

I weight and measure and do maxes again on Feb. 20th, 2008. just a little update.. I will also be posting new pics that same day. Thanks for all of the help.

01-28-2008, 07:55 PM
So on friday had a buddy go to the gym with me and was just messin around on bench with 235 on it and put it up no problem.. felt good.. so not too sure what my 1rm on bench is going to be but excited for feb 20th..

some info was that back on dec. 30 i weighed myself and got up to 302lbs. but i just was curious on saturday to see what i weighed because a shirt that wouldnt fit on jan. 7th fit really well.. so i got on it and weighed 284lbs.

also stepped up cardio, then right knee started really buggin me so running slowed down quite a bit. Now plan on riding the bike because i feel like a douche bag using the eliptical. But i need my knee to rest and impact is what is buggin it so ill be easy on it for a while. I am excited to retest all maxes and measure and weigh on feb 20th. i feel like a lot of changes have taken place already.

as far as the diet goes dont really have time to update this instant but will soon.. but it has been really good.. not really any cheating at all. feels good.. but super bowl sunday im gonna grub.. i gotta. hahaha..

02-17-2008, 07:50 PM
AHA been slacking on the journal.. got all types of excuses but ill leave em out.. well today i took all of my measurements and im happy with them. they are as follows

chest 48
shoulders 52
waist 44.5
abdomen 50
hips 48.75
thigh 27
calf 18
arm 16.5............thats bicep
weight 282.5

for sure an improvement.. feels great and for sure makes me want to start keeping up on this journal again.

02-19-2008, 12:31 AM
work out today....
behind head militarypress-45x5, 65x5, 85x5 (my shoulder is and was killing me)
upright rows-70x5, 70x5, 80x5(killing my shoulder)
close grip pull down-165x5, 195x5, 205x5
straight arm pulldown-120x5, 135x5
wide grip lat pull down- 135x5, 155x5
lateral raise- 15x10, 15x10(these dont really hurt the shoulder)
front raise-15x10, 15x10(nor do these)

I think im going to take a couple weeks off of upper body work and just rest it because the shoulder is killing me..

Lower body is going to be worked 2 times a week.. also light cardio...

After a couple weeks I will try lifting again lightly and see what happens.. If my shoulder is still bugging me then I am going to see the doctor.. grrr they cost waaaay too much money..

02-21-2008, 04:51 AM
... went to the gym and didnt have much time but still ok workout..
leg press-270x5, 360x5, 450x5, 540x5, 630x5, 540x5, 360x5
leg curl- 90x10, 90x10, 90x10,90x9, 90x7, 90x10
calf raise- 440x10, 460x10, 440x10, 440x5

For leg press and leg curls i switched from one right to the other.. after all sets were done legs felt like noodles lol.. after calf raises went upstairs at the gym to jump on the treadmill(by the way stairs are lame after leg press and curl that many times) hoping to flush the lactic acid outta my legs... walked for 15 min at brisk pace and slight incline.. legs felt okay after a while..

legs kinda sore.. not as bad as i would think.. today is a rest day. shoulder is feeling better.. still kinda hurts when turning the steering wheel in my car.. looking forward to working out tomorrow.. looked up the shoulder saver article by Eric Cressey and going to give it a shot and see how i feel after i give my shoulder a few weeks of rest..

02-23-2008, 11:13 AM
Kind of a slacking.... went and did real easy leg work.. leg extensions with
100x8 for 3 sets leg curls 90x10 3 sets, calf raise 440x10 3 sets... then got on the treadmill and walked at 3.5mph and incline level of 6 for about 20min..

I was really tired and not really feeling well.. decided to go to the gym anyways hoping to get motivated.. (didnt work out so well)


didnt go to the gym and on both days diet slacked... ate pretty poor.. IEsome icecream, and over 4 hours, 3 burger king cheesburgers.. not so good.. probably why I wasnt feelin so good haha..

Today will be a lot better.. slightly hung over though.. no good..

02-23-2008, 12:55 PM
With all the weight you've been carrying you are going to look diesel once you cut down. To keep that weight coming off see how long you can go having water as your only drink. Even if you make that trip to the BK get a glass of water with your cheeseburger.

02-23-2008, 05:55 PM
Yeah... thanks for the input man.. Thats my hope is just to look big when i get this fat off of me... already its been a huge difference in looks though.. I plan on posting a new pic in a couple months so it really looks like some progress..

02-24-2008, 11:12 AM
Okay i lied..... Didnt eat so well... calorie wise i might have only had like 1500.. some of those came from cherry pie at work... not so good... didnt work out and went to bed at about 7pm. wasnt feelin so great and was really tired..
Woke up at 8am.. Ate some cottage cheese and applesauce... I feel a lot better... Today will be better.. No workout today though... I'll work out on monday. On a goodnote my shoulder is feeling a lot better..

And i plan on starting a Fitday today... I think that will help me stay on track a little better..

02-25-2008, 07:49 PM
terrible.. got sick.. threw up and all kinds of ish.... not good.. ate terrible as well... did jump on the treadmill for 15min of cardio though.
Fit day:
3221 cals
protien: 105g 13%
fat: 126g 35%
carbs: 443g 52%
I need to cut the carbs down quite a bit and take in way more protien.. Also im trying to stick to a 2300-2500 cal a day diet.. Day was just terrible..

02-25-2008, 07:59 PM



Theses pictures are actually from 02/01/2008.. Lost some inches since then.. will be posting more pics towards the end of march

02-26-2008, 01:07 AM
Today was decent.... Still not enough protein.. and not near enough calories.. but i still felt sick the first part of the day..
Fit day:
1099 calories
protein:136g 51%
fat:23g 19%
carbs:80g 29%

Shoulder feels a lot better... did bench today.. shoulder felt a little shakey so stopped barbell bench.... then went to dumbells..
bb bench:135x10, 185x5
db bench:55x10, 55x8, 55x8.. feels good on the shoulder but awkward.. not used to db bench...
rows:90x10, 90x10.. pinching and holding once to the chest
Lat pulldown:135x10, 135x10
straight arm pull down:130x8, 120x10, 120x10
10 min on treadmill 3.4mph on incline 6. felt good to loosen up..
sat in the sauna for 15min...
Not really feeling sick either..

02-26-2008, 10:53 PM
Hey, man, just stopping by. I need to take some time to read through what you got here. Looks like you're workin on the diet. That's actually always the hardest part, no matter which way you're going in weight, ya know? Keep the protein up and the water intake high. Bench is looking solid; DBs always feel weird after BB. Loving the rows too and 6 on incline for the treadmill is not bad at all. BTW, sauna sounds really ****ing good right now, lucky.

02-27-2008, 12:54 AM
Hey, man, just stopping by. I need to take some time to read through what you got here. Looks like you're workin on the diet. That's actually always the hardest part, no matter which way you're going in weight, ya know? Keep the protein up and the water intake high. Bench is looking solid; DBs always feel weird after BB. Loving the rows too and 6 on incline for the treadmill is not bad at all. BTW, sauna sounds really ****ing good right now, lucky.

Thx man.. diet is hard.. im workin on it though... i just need to follow a better structure.

today... no work out.. Rest day.
Fit day:
cals: 2272
protein:142g 26%
carbs:194g 33%
fat:101g 41%

Still need to work on cutting more carbs and uping protein.. Need to get it structured... Workin on it.. lol.. hella hard to get the diet in check.

02-27-2008, 02:14 AM
Somethin else to say is that im not sure if it was just from not being used to db bench or what but my chest hasnt been this sore from a work out in a while.. Which is weird because when i was doin db bench the weight felt light as hell... maybe its just cuz my body isnt used to it.. Haha feels good to be sore again... its been a while..

02-27-2008, 03:36 AM
Great work, really starting to see results in your pics. Been a while and you are still trying and losing, which is the way we would all like to see things going, keep it up.

02-27-2008, 04:56 PM
Great work, really starting to see results in your pics. Been a while and you are still trying and losing, which is the way we would all like to see things going, keep it up.

Thx man... it just took some understanding that its not just gonna happen overnight lol. Its a long slow process and Im down for it haha... thx for the support.

02-27-2008, 11:46 PM
Today was leg day..

Just workin on form with squats.. starting to feel really good.
65x3 at 2 sets, 85x3, 135x3 at 6 sets.
leg curls- 90x10 3sets
SL DL- (again working on form)- 85x6 3 sets

Then treadmill 10 min 3.2mph incline at 6..
all felt pretty good.... weighed myself pre workout (about 7:30pm) and weighed in at 276lbs.. feeling pretty good.

Fit day:
protein:141g 24%
carbs:266 43%
fat:88g 22%

Still need to work on getting those carbs down... But man I love them.. Still losing the weight but need more protein if I wanna keep this muscle lol..

02-28-2008, 04:01 AM
dude unlikely your going to hit 200 in 6months. Most weight your meant to loose is 2lbs a week. So thats 8 pounds a month and thats 48lbs in 6 months. By the way check out the article written by built for your diet. Goodluck man

Yes, anything greater can that is suspicious.

02-28-2008, 09:19 PM
Yeah i have kind of changed my tune since i first started.... I dont wanna weigh 200lbs.. I decided that about 235 would look real good.. But we'll see when I get there... Tryin to do it all the right way.. just need to work on the diet... Checked out the "what a body builder eats" thread and it will be useful.... Finally got my own place.. get the keys tomorrow at 1pm....

02-29-2008, 10:55 AM
fit day:
protein:66g 16%
carbs:143g 33%
fat:93g 51%

Not enough calories and all kinds of out of whack...
-Rest day..

02-29-2008, 03:06 PM
congrats on getting your own place. You also track your cals pretty well, which is a feat in itself. You'll get this done.

When ramping up after a day of low cals, you may try to start out with protein and def stay away from hi GI carbs like white bread and all that. This will ramp up your metabolism without spiking your blood sugar.

Of course, you prob already knew that.... :P

03-01-2008, 12:35 PM
Congrats on the new place, man. Get that protein up! Don't get too hung up on eating perfect with the "What a BodyBuilder Eats". That list can drive one mad...and broke. Take a few things from it and run with it. Just focus on the macros, like you're doing.

03-02-2008, 06:31 PM
Thanks for the input fellas... the past 2 days were garbage. had my mom and dad over and cousins and couple other people helpin with the move... pizza and beer.. didnt track the cals at all. no lifting either.... lots of time with the girlfriend hahaha.. then after the parents left had some people over and got drunk as hell...... feel like s*** today... Ill be back on track on monday... And I hate being hung over..

03-03-2008, 02:18 PM
Fit Day:
Protein:155g 22%
Carbs:356g 49%
Fats:90g 29%

no lifting still.. starts again monday(today)..

03-03-2008, 03:25 PM
Congrats on the new place, man. Get that protein up! Don't get too hung up on eating perfect with the "What a BodyBuilder Eats". That list can drive one mad...and broke. Take a few things from it and run with it. Just focus on the macros, like you're doing.

agreed. Most of the time i eat the same 6 foods. You can just switch it up when you get, so you don't get off the path.

Keep up the good work. This will become habit really soon!

03-03-2008, 11:33 PM
Fit Day:
protein:174g 46%
Carbs:137g 32%
Fat:38g 23%

Diet wasnt that bad today... not enought calories but ill work on that.. Didnt actually lift.. was kinda tired just went home and hung out with the girlfriend.. Need to get back into the swing of things.. the move kinda threw me off.. I feel well rested though.. Ill hit it hard tomorrow evening before work..

Thx again guys for all of the support... Hope it all does turn into habit.. It seems to be getting easier diet wise, the move just threw me off like I said..

Overall though I feel pretty good..

03-04-2008, 12:27 PM
Get working! :whip: Not bad on the diet. Get your fats up a little more and I'd say you've got it (nuts are your best friends).

03-04-2008, 03:46 PM
i agree with the kiaran. Good to still see you posting though. We don't want you going MIA and stuff.

03-05-2008, 01:45 AM
Aaaahhh today wasnt good.. kinda busy... but ya know just another excuse lol..

Fit Day:
Protein:99g 15%
Carbs:314g 47%
Fat:107g 37%

No work out either.. wow not good today.
Thx I do need to be whipped back to work lol..
lol might get a lil lazy but wont become MIA ..

03-05-2008, 11:41 PM
Today's work out...
DB bench: 90lbx8, 90lbx6 2 sets
Rack Pulls(right above knee):135x5, 225x5, 225x5
Seated row(hammer strength):140x5, 140x5, 140x5
Incline Bench(hammer strength):140x10, 140x10, 140x10 Shoulder felt a lil wobbly......
Wide Lat Pull Down:135x10, 135x10, 135x8
Straight Arm Pull Down:110x10, 110x10

Fit Day:
Protein:217g 33%
Carbs:313g 46%
Fats:61g 21%

Protein was good but carbs were way too high(Pizza and soda)... Work out was alright felt pretty good.. At the end of the work out sat in the sauna for bout 10 minutes.. Decided to weigh myself at the end of the workout bout 8:20pm weighed in at 279lbs. Overall feelin pretty good.

03-06-2008, 07:52 PM
Today is a rest day and the day isnt finished lol.. . Diet will be entered in tomorrow.. It is my bestfriends birthday.. Ill try to eat as clean as i can but i might just end up intoxicated. hahaha.. wish me luck..

03-06-2008, 11:18 PM
Huge workout there, bro. Nice work. Tons of protein, right on! Don't get too ****ed up at the party, lol

03-07-2008, 02:58 PM
Huge workout there, bro. Nice work. Tons of protein, right on! Don't get too ****ed up at the party, lol

Haha thx... didnt drink much at all.. one cup of caribou lou and then just chilled..

Fit Day
Protein:150g 22%
Carbs:322g 47%
Fat:93g 31%

Not gonna say much.. just gotta get on track..

03-08-2008, 04:17 PM

Fit day:
actually didnt keep track at all.. but diet was terrible.. work out is as follows..

Squats:135x3, 135x3, 140x3, 145x3, 155x3... Still workin on form.. starting to feel more and more comfortable but Im still rocking forward a lil..
Leg curls:70x15, 70x15, 70x10
Standing calf raises:400x10, 400x10, 400x10

Stayin on track with diet.. doin really well.. Low cal High protein..

03-09-2008, 11:06 AM
Fit day:
Protein:174g 57%
Carbs:23g 8%
Fat:47g 35%
Today was a rest day.. just relaxed

03-09-2008, 05:07 PM
Just a little update on my routine.. I'm following the WBB 1 routine. Feels like its working well for now..

Also started adding in some things, such as jump roping and pushups and situps in the morning.. also light cardio just to get into better shape over all..
Changing some lifts due to shoulder pain... As of now shoulder is feeling okay, a bit achy every now and then..

03-10-2008, 08:30 PM
Fit Day:
Protein:151g 40%
Carbs:83g 20%
Fats:66g 39%
thats only 99% i dont really understand but thats what it says.. going to the gym in bout an hour.. will post diet info and lifting info for today (3/10/08) later..

03-10-2008, 11:19 PM
Good job this past week!

03-10-2008, 11:30 PM
Work out-
Bench: (warm up)135x10, 185x6, 195x6--- Shoulder feeling great
Incline Bench(hammerstrength):180x6, 200x6
Dips(hammerstrenght):180x6, 250x6
Close grip pull downs:165x6, 185x6
Rack Pulls(slightly above knee):225x6, 315x5
Rows(hammerstrength):140x8, 180x6
DB Shrugs: 40lbsx10
Felt pretty good... shoulder is feeling good..

Fit Day:
Protein:201g 39%
Carbs:119g 23%
Fats:89g 39%

Current weight: 279lbs

Did Body fat measurements today and came up with 31.8% so that is down from previous by about 8%.. feels good..
Heres a new pic... let me know what you guys think..

03-10-2008, 11:50 PM
Good job this past week!

Thx man.. input for sure keeps me going.. now I just gotta keep at it.

03-11-2008, 11:05 AM
def look thinner. You may want to do measurements, since sometimes they tell more than weight and pics alone. It's great that you post even when things don't go well. That's all you have to do is never give up. Now start trying to find things that you enjoy about this process, so you'll be more likely to stick with this as a lifestyle change.

Habit, habit, habit!! Doing awesome!

03-11-2008, 11:19 PM
Wow not posting the diet info didnt even come close to keep track. I had some cookies and then some more cookies... oh then I had some chinese.. lol.. not so good.

I am pretty sore from the workout though. feels good. Today was a rest day.
Still plan on incorporating some jumproping and some boxing and such on my rest days just need to put the rest of the equipment together. I feel like Im doin okay besides the slip ups on the diet.

Mickyjune26- I enjoy the results im seeing. they are slow but they are results and I got nothing but time. Thanks for stoppin in.

03-13-2008, 03:38 AM
Fit Day:
Protein:158g 30%
Carbs:225 41%
Fat:71g 30%

Diet wasnt so good today. Was helpin the girlfriend with some things. Also didnt get to the gym, like I said I was helpin the girlfriend and now sittin at work. Plan on going tomorrow even though its suppose to be my rest day, just so that I can catch up lol.

So I have been pokin' around and have been reading about different diets, and I know its gonna be tough and some people dont agree its the way to go, but Im gonna buy Lyle McDonald's book and read about PSMF. Thx for all the support guys..

03-13-2008, 07:05 AM
Fit Day:
Protein:158g 30%
Carbs:225 41%
Fat:71g 30%

Diet wasnt so good today. Was helpin the girlfriend with some things. Also didnt get to the gym, like I said I was helpin the girlfriend and now sittin at work. Plan on going tomorrow even though its suppose to be my rest day, just so that I can catch up lol.

So I have been pokin' around and have been reading about different diets, and I know its gonna be tough and some people dont agree its the way to go, but Im gonna buy Lyle McDonald's book and read about PSMF. Thx for all the support guys..

PSMF can be a good thing if you have the willpower to stick with it. I understand that it can be tough.

Might I suggest finding Builts log around here and read a few of her views on diet. This lady knows her stuff and she ain't to hard on the old eyes.:)

03-13-2008, 07:14 AM
I have read some of her views on diet and she for sure knows her stuff... But I know I have the will power to stick to it I just want to get the book to really know what Im doing.. We'll see how it goes lol.

03-13-2008, 08:21 PM
Picked up a food scale today so I can be even more accurate.. No more guestimating..

03-14-2008, 12:07 PM
Fit Day:
Protein:222g 73%
Carbs:28g 9%
Fats:24g 18%

Work out today:
Squats: barx5 2 sets (really trying to work on form) 135x2 3 sets, 95x2 3 sets
I just cant seem to get my form right.. I watched the squat rx videos and found my problem.. I lift my heels because I push my knees over my toes.. So I tried sitting back more and found that my hips and everything just dont wanna go back far enough. So I am gonna work on some of the exercises offered in the video.. Mainly the one where you put the balls of your feet over a ledge and squat forcing you to keep the weight on your heels. Also holding on to something and just sitting back stretching my hips.. I just really wanna get this form down and start doing squats correctly.
Leg curls:55x15, 85x8, 95x6
Standing Leg curls:400x10, 380x10

Real easy workout.. wasnt really full of energy..

Feeling better today so far.. Today is shoulders, bis and tris per WBB1. Diet is also on point for the day so far.

03-14-2008, 12:20 PM
Looks to me like your cals may be a bit low. But that is just my opinion. Are you doing UD2 or PSMF or something along those lines?

Form is the key thing with squats. I will be starting them again tomorrow. Form is key for me or my back will have me in the doctors office again.

03-14-2008, 12:25 PM
PSMF and yeah the cals are low.. Im tryin to get around 1800cals.. tomorrow was just a weird day cal wise didnt eat enough at each meal.. was more on the go for work than usual.

03-14-2008, 12:25 PM
Just read through your journal...looks good. The diet seems to be taking shape nicely...good to see you elevating your protein intake over the last few weeks. And the progress pics def show change.

Good work and keep it up fellow fatty.

03-14-2008, 12:27 PM
edit: nvm, I don't know how I got in this thread....

03-14-2008, 12:27 PM
Just read through your journal...looks good. The diet seems to be taking shape nicely...good to see you elevating your protein intake over the last few weeks. And the progress pics def show change.

Good work and keep it up fellow fatty.

Hahaha... thx man..

03-14-2008, 12:29 PM
Only 1258 calories for the whole day? Am I reading that right?

Yeah that is right.. Yesterday was kinda weird.. busy at work

03-14-2008, 12:30 PM
Yeah that is right.. Yesterday was kinda weird.. busy at work

Ok now I'm really confused. I thought I was responding to a different journal, but apparently I was on your 3rd page... Anyway, yeah, that's way too low, and it looks like others have already addressed that. Good luck man, keep at it.

03-15-2008, 11:45 AM
Fit Day:
Protein:194g 61%
Carbs:12g 4%
Fat:50g 35%

Cals are still too low... Gotta get those up. Also want to get in around 250 grams of protein.. Ill work on it today(3/15/08)

Military Press In Rack:50x10, 90x6, 100x6
Lateral Raise: 15x8 15x8
Narrow Grip Bench (first time ever doing this.. Felt kinda weird):
135x6, 145x6
Cable Tricep Extensions:100x8, 120x8(This felt really light will move up next week)
Hammer Strength Curls:45x8, 70x6
Hammer Curls:20lbsx10----Really strict form.

Comments: The work out felt good.. Over the course of the day I felt okay.. Not too tired or anything. Need to get my calories and protein up but I feel its coming together. Im just really not that hungry for some reason. Something that is great is that I gotta love a girlfriend that prepares all of the meals for me though.. Once home from the gym last night the girlfriend had my protein shake ready. 2 hours later while watching a movie she just got up and got me some water and made me some steak(hahaha even weighed it out.) I love it.. lol.

03-16-2008, 10:34 AM
No work out for the day(rest day.)

Fit Day:
Protein:307g 65%
Carbs:25g 5%
Fat:63g 30%

I think the diet went pretty well.. Got the protein up higher than it needs to be, also got the calories around where I want them. Now I just need to keep at this..

No work out today(rest day) but do get to work out tomorrow, which will be chest and back day. It is the first chest and back day since I started the PSMF and it will be interesting to see if my lifts have changed at all. Probably not much since I just started the PSMF, but we'll see.

03-16-2008, 11:24 PM
Fit Day for today:
Protein:238g 65%
Carbs:21g 6%
Fat:48g 29%

Diet was okay today.. Not feeling hungry any more.. so far not having any problems with this but its only the beginning.. No work out today rest day and chest and back tomorrow...

So the plan for the PSMF is to do it for 14days then a day off/carb up w/ good carbs... One free meal of whatever on that day.. So on the 27th I get one free meal of whatever.. And through out the day I will have good carbs(starchy veggies and such) probably some spaghetti as well.

03-18-2008, 12:48 AM
Work out:
Flat Bench:185x6, 195x6
Incline Bench HS: 90x6, 100x8(2 reps more than last week:) )
Dips HS:90x6, 125x8(2 reps more than last week:) )
Close Grip Pull Down:165x6, 195x4
Rack Pulls:225x6, 315x6
Rows:Had to leave early.. To go to work.. Couldnt do them.. :(
Shrugs:Had to leave early.. To go to work.. Couldnt do them.. :(

Fit Day:
Protein:234g 59%
Carbs:49g 12%
Fat:51g 29%

Not bad today.. I did decide that Im not ready for a psmf.. I didnt read the book I was just trying to go off of what I have read online. I felt like there are too many questions that I have so I am going to buy the book on the first of next month. What I am going to do is Builts diet plan. Seems like something that will work for me for now.

Edit-Added- I have a problem with "instancy," I just want fast results just like everyone else.. I dont really know what it was but something clicked... Making me realize that I need to be patient, and put in the time, and the effort that everyone else has(either bulking or cutting) to get to my goals. Just a little rant.. hahaha

03-18-2008, 04:20 AM
Just read through your journal, your making awesome progress bud, keep it up you'l hit your goals!

03-18-2008, 04:24 AM
Just read through your journal, your making awesome progress bud, keep it up you'l hit your goals!

Thx man.. its going to be a long process but I'll get there.

03-18-2008, 05:29 AM
Edit-Added- I have a problem with "instancy," I just want fast results just like everyone else.. I dont really know what it was but something clicked... Making me realize that I need to be patient, and put in the time, and the effort that everyone else has(either bulking or cutting) to get to my goals. Just a little rant.. hahaha

If it was quick and easy then everyone would have their ideal physique. That is what will seperate you from everyone else. The ability and willpower to control your own destiny.

Just remember "Baby steps"

03-18-2008, 05:49 AM
If it was quick and easy then everyone would have their ideal physique. That is what will seperate you from everyone else. The ability and willpower to control your own destiny.

Just remember "Baby steps"

Baby steps is right.. I have made some mistakes but, this site and the search button help me out a lot when I am in need. Thx for the support man.

03-19-2008, 12:43 AM
Fit Day:
Protein:144g 37%
Carbs:20g 5%
Fat:98g 57%

Not enough protein today. Need to get that up. Over slept then got sucked into a movie. Just more excuses lol. Will have the protein higher tomorrow.

03-19-2008, 11:13 PM
Work out:
Leg Curls:105x5, 120x5, 130x5
Leg Extensions:105x5, 140x5, 160x5
Calf Raise:400x8, 400x6, 400x5-hold 1, 400x5-hold 1 400x3-hold 1
(by hold 1 I mean that on the last rep I hold for about 3 seconds at the very top of the rep.. feels like a slight cramp, feels great :) )

Lunges: BWx5, BWx5
Squats: BWx10, BWx10, BWx5, BWx5

The reason for only body weight on lunges and squats is really just to stretch hips to work on form, and to get my a** back and down. That way I'm not tipping forward. Starting to feel pretty good with my form.

03-20-2008, 12:06 AM
Fit Day:
Protein:189g 60%
Carbs:54g 16%
Fat:35g 25g%

Cals are way too low.. Its hard to eat a lot when my schedule is all thrown off becuase of work. I'll have my cals up where they are suppose to be tomorrow. I also need to get my protein up above 225g. Not really feeling hungry though.

03-20-2008, 07:20 AM
Weighed in this morning at 270.8lbs, I think what I have lost is mostly water weight, but I'll weigh myself and do all of my measurements on the 27th.. Then I'll know the real progress(not what I think I see in the mirror lol)

03-21-2008, 10:28 AM
So yesterday decided to do a chest back workout because I felt really good, turns out it wasnt such a good idea....... My shoulder gave out on me benching 225lbs.. No spotter lol. My lucky a** got to roll it down my midsection and sit up with it. Shoulder is messed up again. Going to call the doctor today and go from there.

Work out:
Bench: 135x8, 185x6, 195x3, 205x1, 215x1, 225x0
Rack Pulls: 135x6, 225x6, 225x6
Rows Hammer Strength:150x5, 130x5, 110x5, 90x5, 110x5, 130x5
Shrugs BB: 95x5, 105x5
Shrugs DB: 45x5, 45x5

30 min on the treadmill 3.0-3.4 with a couple peaks at 6.0mph with incline varying from 1.5 up to 4.5.

Work out was kind of short due to shoulder hurting from Bench.. That is the only thing that was hurting it, but I have decided that I'm going to call the doctor and go from there.

Fit Day:
Protein:257g 60%
Carbs:69g 15%
Fat:47g 25%

Diet wasnt bad. I need to get the cals up a little higher, but over all was okay.

03-21-2008, 09:46 PM
Well since I dont have medical insurance I'm going to have to pay a deposit of $124 to the doctors office to ensure payment. Plan on setting it all up early next week.(to get the shoulder looked at)

No work out today. Just going to do some stretching and BW exercises to loosen up.

Fit Day:
Protein:223g 58%
Carbs:25g 6%
Fat:60g 35%

Diet wasnt too bad.. should still have the protein a little higher which in turn would put the cals up.. Just not really that hungry...

As far as the shoulder goes it hurts but I am icing it and stretching it out.. Lol its kinda funny thinkin that I had to roll 225lbs off myself, where as before the first time my shoulder got hurt I threw up 235lbs on bench no problem.

Ill have the doc take a look at it and tell me what to do from there.

03-22-2008, 10:20 AM
Did a lot of stretching of my shoulder last night. It feels a little better, but still slightly achy. Today I plan on continuing to stretch it, and I'll probably ice it some. We'll see how it goes.

03-23-2008, 10:24 AM
Fit Day:
Protein:226g 69%
Carbs:34g 10%
Fat:30g 21%

Not sure exactly how accurate that is.. I'm pretty sure I had more to eat I didnt have time to record it all so kinda goin on memory. Cals are too low etc. lol same thing I've been saying.

Shoulder is feeling pretty good. More stretching was done for it yesterday. Feels okay. Still plan on gettin into the doctor though.

Got a little eager and jumped on the scale yesterday(3/22) and only weigh 269.7lbs. Its been a long time since I've been under 270. Feels good.

03-24-2008, 12:13 PM
Fit Day:
Protein:135g 43%
Carbs:80g 24%
Fat:45g 32%

Woke up late and went to bed early.. not such a good day.. Late to work and everything. Then went home and went to bed. Today (3/24/08) already on a better path. Get to work out tonight..

03-24-2008, 11:43 PM
Todays work out suppose to be chest and back but it is pretty much just back cuz my shoulder hurts when I press.

work out:
Chin ups(cable machine):160x6, 180x6, 195x4--Cuz im a fatty, lol, and cant do a pull up..
Rack Pulls:135x5, 225x5, 245x5
Rows(hammer strength):160x5, 180x5 holding for 5 secs on last rep.
Tricep Extension:120x8, 150x6, 160x6, 200x2(had to do em lol)
Shrugs:55x6 holding each shrug at the top for 3 secs.

Then jumped on the treadmill for 30 min. 3.1mph incline 5.

Overall the work out felt pretty good..

The shoulder feels a lot better but still dont think I should even try to press. Gettin to the doctor sometime this week hopefully(depending on money).

03-25-2008, 01:31 AM
Fit Day:
Protein:211g 61%
Carbs:47g 12%
Fat:41g 27%

Still need to get the cals up.. Protein was a little low too. gotta work on that.

03-25-2008, 07:14 AM
AAAAAAHHHHH finally get to sleep in about an hour after working since yesterday morning at 9am and not getting off until 7:15am today.. hella hours.

03-25-2008, 11:09 PM
Didnt get near enough sleep(4 hours). been really busy not eating well at all today.. Stretched a lot, whole back is sore(muscle wise).. feels good. fit day will be posted later.

03-26-2008, 02:54 AM
Fit Day for 3/25/08 is kinda weird I didnt wake up until about 1pm since the way I enter the info is per day (ending at midnight) my cals are really low and so are all of the macros.

Fit Day:
Protein:104g 47%
Carbs:10g 4%
Fat:48g 49%

Still do have to get the cals up and protein as well. Really tired from the lack of sleep. Gonna be busy tomorrow, well I guess later today. Hopefully getting rid of one of my old project cars that never got started lol. Also have to get some shopping done, and on top of not sleeping so much and everything it's leg day. Hope it all goes well lol..


03-27-2008, 01:18 PM
I didnt keep track of my fit day yesterday but my diet wasnt bad really. other than some having a little bit of beijing ckicken. Work out went well..

Leg press
leg curl
leg extension
calf raise
Went through it kind of like a circuit. High weight 5 reps 4 sets on each one.

Then went up on the treadmill for 30 min at 3.2mph incline 5. Felt pretty good.

today is kinda a free day diet wise. Nothing really too crazy, just kind of eat what ever to treat myself.

Weighed in today at 270lbs. Will be taking my measurements tonight to post.

03-28-2008, 10:39 AM
Today..... Im back on track.. Eating and I plan on laying out all of my meals in advance for the next few days so there is no straying from the original plan.. Gotta stay focused.

03-28-2008, 11:27 PM
Fit Day:
Protein:236g 56%
Carbs:64g 12%
Fat:61g 32%

Not too bad.. I would like to get the protein a little higher.. resulting in getting the cals a little higher.. No work out had to cover a shift at my second job. I'll be able to do some push ups and sit ups and other body weight exercises just so I'm moving.. I know its not the same, but its better than just sitting here.. Ill make up for it by working out hard this weekend..

03-30-2008, 08:25 AM
Fit Day:
Protein:161g 43%
Carbs:67g 16%
Fat:70g 41%

I didnt get enough protein in for the day. skipped out on my last protein shake so cals were a bit low. I went to bed really early.. I was really tired from work.

03-30-2008, 08:30 AM
Also found out when I checked my bodyfat previously I made an error. My body fat currently is 36.71% It was 39.48%.. Slight improvement.. Gotta keep it going.

04-03-2008, 04:51 AM
Wow so I have been slacking.. Although I have been really busy working 87.25 hours a week and just picked up a new rig, so I've been dealing with financing people and everything. I know they are just excuses lol..

I just gotta get my big azz back to work. .

04-05-2008, 06:46 PM
If you really wanna lose weight bro. Grab an undershirt, a t-shirt and a sweatshirt put it all on. sweatpants... then get your ass on a treadmill. Trust me... you'll be dropping weight like it's nothing, and you'll get to your 200 lb goal alot quicker

04-08-2008, 11:50 PM
So the past couple days have been a lot better work out wise.. Didnt really track actual weight or anything.

Kinda shi**y that I got lazy for a while.. It completely through me off course.

Weighed in this morning at 269.3lbs. I just gotta stick with it and stay on track..

Diet for the past couple days hasnt been the best but better lol. gotta get that back in line too.. booo for getting off track.

06-29-2008, 07:30 PM
HMMMM so I effed up... I stopped working out and I got all kinds of excuses lol but I'll keep them to myself(unless you really wanna know) haha. But I just need to get my fat arse back to doin what I was doin. I actually havent gained much weight pound wise since I stopped, but my pants have gotten tighter and shirts a lil smaller. I look bigger as well.. Even my mom when she saw me about a week ago said "son you're lookin pretty heavy again. What have you been doin." all while pinching my dunlap.. hmmm hahah.. (dunlap- belly dun lapped over the belt) so yeah right now I weigh about 279lbs and look it for sure. I have started jump roping, and recently started putting together a routine that is going to start tomorrow night. I really need to stay on track. I feel like a piece of ish for lettin it get away from me; but I'll fix it.

08-13-2008, 09:57 AM
Okay so I have been workin out lately just slackin on the postin. Ill just put in last nights work out.
Straight arm pull down-110lbsx10, 130x10, 120x10
Flat Bench-95x15, 135x10, 185x3, 155x10, 135x15--Keeping weight kinda low tryin to be easy on the left shoulder still.
Shoulder Press-85x10, 105x10, 115x8
Variation of curls----0 had to leave the gym before I could do the last two exercises.(time constraints.)

Little update about me: I'm still working crazy hours but not as bad. I work about 75 hours a week. My diet is slowly getting back in check. I have been recording it on paper, and starting today I'll be back in Fit Day. Overall my goal is just better fitness.

My problem is I just get side tracked and tell myself its okay to slip up a little bit. Well its not okay to slip up a "little bit," because it turns into a lot a bit. I just need to stay focused.

Thx to all who gave inspiration before. Wish me luck haha..

08-13-2008, 09:59 AM
Oh and the routine that I will be sticking to and actually following (not trying to change it at all haha) is WBB 1.1...

08-14-2008, 08:58 AM
8/13/08 Fit day
Carbs-250.5------ Due to 2 bananas 1.5 cup grapes, and 1 grapefruit.... and some other things but most carbs from fruit.

No work out wednesday due to it being rest day. Will be hitting the gym tonight. Feeling pretty good though since I started lifting again. I need to get my protein up. That is pretty low. Carbs are high, although it is mostly from fruit. I dont think that is necessarily a problem. will be better for today.

01-04-2009, 12:51 PM
Today, I sit here eating a donut after weighing myself this morning at 305lbs, I have realized that I need to fix this and do it the right way. I have an issue staying focused and now have a lot of distractions and stress out of my life. I no longer work crazy hours, I am newly single(which is good for me), and ready to get back into it. I have not been to the gym in about 3 weeks; and when I did go I was extremely lazy. I think I need someone to stand behind me with a whip and just beat me anytime I get off track. Pretty silly I let it get this far. I had to buy 42in pants because my fat a** wouldn't fit anything smaller, as well as wanting to always wear a coat or sweater or something to hide my fat a** torso. Really is time to get focused..

All of you feel free to yell mean things hahaha..

01-04-2009, 12:56 PM
Wishing you the best luck on staying on focus this time. 305 is a bit heavy dude, and I'm really hoping you can hit your goal. Best of luck, bro.

04-28-2009, 10:05 PM
I'm back. I've been working out and monitoring my diet for the past few weeks and so far so good. Haven't been keeping the best track, however I will begin. Tomorrow is leg day and finally I have a lifting partner for the past few weeks so form can be monitored. No more excuses as to why "I can't do squats or deadlifts."

Little background on why I was gone. Moved states, lost my father to liver and kidney failure related to Hep C, been taking care of family and moved into 2 different locations upon moving back to Washington state. Thankful for close friends that gave me a free place to live (and a lifting partner.) Got a new job and putting it all back together slowly but surely. Gained weight back up to 312lbs through bad decisions, but now back down to 295.5 as of April 24th 2009.

Now will be keeping closer track, hopefully get back into using fit day as well. Still stacking dollars to purchase appropriate foods, as well supplements. Thanks to all of you for the previous/future support.


09-06-2009, 02:17 PM
Haven't posted in a while but have been here reading. Have read a lot of motivational material. Currently body fat is 35.2% Down from what it has been but I am at 300lbs as of last Tuesday. Current lifts as of the past couple of weeks.
Bench 225lbs as of 3.5 weeks ago
Deadlift 325lbs as of last week wednesday
Squat I am repping 165lbs 6 times and really working on form. My squat form has improved dramatically but I am rocking forward slightly. When I squat I go down until my ass is on my calves. Feeling pretty good and plan on keeping a closer journal. Get some constructive criticism and work with it. Been working with the 30lbs to your bench press in 30 days work out just because I was curious as to how well it worked. So far it is working well, although my diet has been slightly off due to having less money then I need for food. (improved now so following weeks will be better.)

I have been keeping a journal of my work-outs in a notebook and in the next few days will just post the workouts and dates in here to check some progress. Will be taking pics Tuesday. Then weighing and remeasuring myself on Tuesday the 15th of this month. Also workout routine will be changing due to finishing up the 30days 30lbs to your bench routine. Next week is our last week. I will post the new work out routine for any critiquing.

09-08-2009, 07:43 PM
Workout 9/7/09
Bench Press 3x3 @ 180lbs easy!
Skull crushers 2x8 @ 65lbs felt pretty good
Tricep Press down with bar 1x10 @ 140lbs easy!
Squat 2x5 145lbs first set and 165lbs second set, still working on form but feeling pretty good. Ass to ground fo Life hahaha
Lat Pull down curl grip @150lbs Easy!
Calf Raise on Nautilus machine(weird) 110x10 and 155x10
Abs 2x10 did sit ups on steep decline bench and leg lifts. Felt great.

Work out felt pretty good. Will be doing more updating from previous workouts and will be monitoring diet again. So far feeling great. Lost 4.5 inches off of my torso in less then a month. Will be posting all new measurements as of next Tuesday!

09-09-2009, 01:38 PM

No workout today, D*mn Jeep axles are grinding and I'm hoping that is actually the cause and not the transfer case. Looks like ima have a 2wd Jeep for a while.. hmmmm..

Working until 7 and then hitting the gym around 8pm hopefully the gym will take care of my frustration. ahhh..

09-09-2009, 09:20 PM
Work out tonight

Bench Press 2reps x 3 sets @ 200lbs
Tricep Press down 1x10reps 170lbs w bent bar
Deadlift 2sets x 3 reps 235 x 3 285lb x 3
Abs 2 sets of 10

Overall work out felt good. Last week of the 30lbs to your bench in 30 days. Friday I will be repping my old max of 225lbs for 2 sets of 2 and on Monday retesting my 1RM on Bench. During that same week I will be testing my 1RM on squats and deads. I weigh and measure myself Tuesday and looking forward to it.

Jeep axles or differential bearing are grinding and I'm not so much looking forward to working on the damn thing on Friday.

I'm feeling pretty strong overall and excited to lift friday! This is the first time I have finished a whole routine with out skipping a day or anything. Feeling good about this. May not seem like much of an accomplishment to some but I fall off pretty easily and so far doing well!

09-10-2009, 05:01 PM
After the gym and writing in this journal last night I ate some Ribs and Mac & Cheese. Yeah buddy! Today no gym just workin and hopefully working on the Jeep tonight if sunlight permits it.

09-11-2009, 12:02 PM
Excited about hitting the gym today. Last night I chowed down on a sourdough steak melt curly fries and a Dr Pepper from Jack in the box. Tasted great!!

Sour Dough Steak Melt
cals 662
Protein 36
Carbs 39
Fat 39

Medium Curly Fries
cals 420
protein 6
Carbs 46
Fat 24


09-12-2009, 02:55 PM
Bench 2x2 @ 225lbs felt pretty good and looking forward to testing my 1RM on Monday.
DB bench 1x30 w/ 45lbs started struggling at about the 20th rep but felt good!
Skull Crushers 2x8reps @ 65lbs Arms were shaking on this a little probably due to the 30 DB reps
Tricep Press down 1x10 @ 140lbs
Leg Press 2x6 first set of 6 with 3 plates on each side was very easy. Second set of 6 with 5 plates on each side felt good.
Lat Pulldown 2x10 curl grip 160lbs
Calf Raise on the Nautilus machine 2x10 first set of 10 at 175lbs felt easy holding at full contraction on each rep second set @ 200lbs doing the same hold at contraction.
abs 2x10 two sets of leg lifts to a barbell while holding 145lbs in bench press position.

Overall work out felt pretty good. Taking pics on Sunday and then starting the new workout on Monday. I will be weighing myself and taking measurements on Tuesday.

Edit: This is the first post on Page 6 Woot!

09-13-2009, 09:43 AM
Today is a rest day and tomorrow is 1RM I feel pretty good and I'm excited I'm going for 245lbs on flat bench. Today I'm suppose to work but totally spaced on a wedding I'm suppose to go to.... So now I gotta figure out if the owner of my company will be cool with me opening the office a little late, as I am the only employee. Hmmmmm, wish me luck lol.

Yeti Sandwich
09-13-2009, 12:44 PM
What are your current goals?

09-13-2009, 02:18 PM
My current goals... They keep changing. I am overweight obviously at 300lbs and only 6' tall at 35% BF, but I also want to be strong! I have fallen off and then picked up again and repeated this process. I have been working out steadily for a little over a month now and have not let anything get in my way, therefore have not missed one workout. I am wanting to very slowly lose BF and maintain a lot of my muscle as well as get a little stronger. I know typically you cant gain lean mass and lose fat at the same time, however that is what I am going to try to do. I know its not going to happen fast and I am monitoring all measurements and workouts and everything. I eat a lot and try to keep it clean as of this past month however there have been slip ups here and there. But I have lost some weight and will be testing my BF% again this tuesday and seeing what progress has been made in the last couple weeks. If you know of any articles or threads I should take a look at as far as slow body recomposition goes let me know. I am open to criticism as well. Thanks for taking a look!!

09-14-2009, 12:21 PM
Today started off well and I am excited to hit the gym tonight!! I have already put in 62g of Protein and have only been awake since 9! I gotta keep eating!!
Edit: 72g of protein!

09-15-2009, 09:41 AM
Bench max didnt go so well yesterday. We were tired and not feeling too great, but had a good work out overall. I am going to post more info later and also put up pics and log yesterdays work out. For the rest of this week I am taking it easy. I still will be in the gym tues-friday but I will be doing light weight and not busting ass like I have been doing lately. My left shoulder and elbow are kind of achy so I think I will take it a easy for a week and hit it hard the following week. Stats will be posted once I get to work!

09-15-2009, 10:52 AM
Warmup better and add a small amount of shoulder support work to your routine.

09-15-2009, 12:02 PM
Gal: what do you mean by shoulder support work?

Fit day for yesterday:

Fat (g)

Carbs (g)

Prot (g)

I could definitely get more protein in, I will make room for that by getting rid of some of the excess carbs that I have. The total calories looks good to me though. Anyone have any input?

Work out last night was as follows:
Bench Max: n/a (see previous post)
Bench: 185lbs x 8 reps, 175lbs x 8 reps & 185lbs x 6 reps
Incline: 135lbs x 8 reps & 145lbs x 8 reps felt good here
Decline: 135lbs x 8 feeler set, its been a while. 185lbs x 8 reps felt pretty good here.
Cable Fly: 40lbs each side x 6 reps & 50lbs each side x 6 reps
3 sets of 10 reps for abs (curl ups, leg lifts & oblique work)
1 set of 10 for lower back.

As of today I am feeling pretty sore. I felt like the workout was pretty good even though it looks like a high volume. Any input would be greatly appreciated.

Rant: Guy in the gym last night was screaming and grunting while benching (225lbs) and then started to struggle and when we asked if he wanted a spot he snapped "I got this s***, I weigh 210lbs!" Well congrats he is still a d-bag. Then he went on to try and stare everyone down... definitely a d-bag.

Pictures and Measurements:
Weight: 303.1lbs
Bf% 34.3% according to the electrical tester at the gym
Tits: 50.25"
Belly @ belly button relaxed: 53.5"
Waist: 47.5" where pants sit. Even though I comfortably wear a 40 in the waist for pants.

All of these measurements are around me and relaxed. Wow fat! I gotta get some fat off of me!

09-15-2009, 12:04 PM
and a few more.

09-15-2009, 04:50 PM
Man this diet is hard to stay on top of! Too many carbs and damn its hot in my office, no AC just sitting in front of a computer and its 82 degrees F.-- && now I'm done Bi***ing

09-15-2009, 07:27 PM
As of today I am feeling pretty sore. I felt like the workout was pretty good even though it looks like a high volume. Any input would be greatly appreciated.

Looking at what you have done in the past month, I would just say "keep at it" The fact that you haven't missed a workout is Great. Persistence is the key. You might want to up your reps a bit to help burn up some fat and get your body used to some abuse on a cell level. Focusing on 1RM might be a bit early for you.(other than finding out where you are at) You should focus on building a Strong foundation. Start working on Squats Big Time. They would help you in turning-up your metabolism (burn fat & build muscle) and release some test.

Just some blabberings...........:outnumber:

09-15-2009, 07:37 PM
Thanks for the input man. Its greatly appreciated. I will be hitting the gym tonight and doing back. I will post my workout and fitday tomorrow morning..

09-16-2009, 08:41 AM
There was a guy at my gym who was built similar to you, he transformed his body in a reasonable period of time by doing tons of cardio - everytime I saw him he was on the treadmill and the results spoke for themselves...give it a try along with the workouts and fine diet. You can do it too!!

09-16-2009, 10:17 AM
For shoulder support, look around for some rotator cuff exercises. There are plenty out there and they'll help prevent shoulder issues in some cases.

09-16-2009, 11:07 AM
Coc, Gal Thanks for the input, I have some rotator cuff work tomorrow before I start the rest of my workout. Thank you.

9/15/09 work out
Deadlift 6 reps @ 195lbs x 2 sets. Was easy and just trying to take it a little easy this week and hit everything hard next week. So this workout is all with light weight.
Wide Lat pull down 3 sets x 8 reps 100lbs with very slow going back up, this again was easy
Wide grip seated row 2 x 8 @ 100lbs easy
Bent over row 2 x 8 @ 65lbs while holding for the count of 1 at the top
Close curl grip lat pull down 10 @ 110 easy & 8 @110lbs easy while holding at the bottom.
Straight arm pull down 2 x 6 @ 100lbs Very easy
Calf work 10 reps 8 reps 8 reps all on the stairs on the way out of the gym. (both calves were sore from dancing at my buddies wedding && so is my ass haha!)

9/15/09 Macros
Cals -1863
protein - 148.9g
Carbs - 145.1g
Fat - 76.8g

9/16/09 Goal Today
I am not going to drink anything other then water or possibly protein shake. I am going to try to continue this goal other then the occasional beer cuz I love the stuff haha!

09-17-2009, 11:22 AM
Work-out 9/16/09
Decent amount of Rotator cuff work
High Row 8 reps, 6 reps, 8 reps not much rest w/55lbs and it was very easy
Military Press 2 x 8 @ 115lbs fairly easy but felt good
Side raise 2 x 6 @ 10lbs very easy
DB overhead press 8 reps, 6 reps @25lbs light and easy good very good form
Barbell shrug 2 x 8 @ 195lbs felt good
DB shrug 2 x 6 @ 65lbs Felt pretty good
Abs 4 x 10, 2 x 10 swiss ball curl-ups 2 x 10 leg lifts

Over all work out felt okay, still taking it easy as far as the amount of weight I'm doing. I had a terrible headache during the workout and it made it hard to focus.

Macros 9/16/09

I still want to get my protein higher and keep the cals at about the same level. Right around 2100-2500.
I accomplished my small goal yesterday of only drinking water the whole day. I am going to try to avoid any sugary drinks period. I want to stay away from anything carbonated as well( unless its beer :) ) If I really really want something sweet and fizzy I'll go with a diet soda.

Feeling pretty good today. A little cold or something is bugging me and I'm gonna be busy in the office YAY!!!

09-17-2009, 02:55 PM
Need to find a way to wean yourself off beer...alcohol can make you feel good but goes a long way to mar the physique, especially with what you after right now...session looks real fine for both days bro.

09-17-2009, 06:04 PM
Yeah, I hear you on the beer. I only have a couple here and there. I haven't had a beer in about a week and even then I think I only had 2.

09-17-2009, 07:10 PM
God, I f'n love beer. I miss it.

09-17-2009, 07:24 PM
Keep at it bro. Rome wasn't built in a day.

09-17-2009, 07:29 PM
Keep at it bro. Rome wasn't built in a day.

How do you know?

09-18-2009, 03:20 AM
Haha thx guys!! Got a late work out today and didnt keep much track of my diet either. I know I was short on protein and overall cals were low too. I had a weird day. Didnt even get to the gym until after midnight. I now cant sleep and am writing in this journal aaaagghh!! Again thanks for the support.

Edit: All this talk about beer, hmmmm. Yes please, currently drinking some Hefeweizen!

09-18-2009, 03:36 AM
Late night/ Early Morning work-out:
Light and easy Focused on form on squats ass to ground!
135x6, 135x4, 135x6
Leg Press
5plates each side x 6, 4 plates per side x6 reps by 2 sets
Leg Extensions
80x10, 140x10, 140x10
Leg Curls
140X10, 140x10
Calf Raise
295x8, 245x8

& outty like a belly button. Felt like a decent work out despite being tired and hungry.

09-18-2009, 01:14 PM
Woke up feeling greaaat this morning! Decided to jump on the scale to see (even though its before my scheduled weigh and measure day) I'm under 300lbs again!! Granted its 299.9lbs hahaha! :evillaugh: Time to get some more weight off of me!! :ninja: Ready to rock!

09-18-2009, 08:56 PM
Something that really motivated me with leaving the beer for now was this quote by member Unholy:

“Never give up what you want most for what you want at the moment.”

This really got my mind in the right place and i have cut out beer pretty much. Ofcourse i sometimes have a couple of beers, but it is one night week, instead of having one night a week without beer. Congrats on getting below 300 and keep it up!

09-18-2009, 11:20 PM
I do like that quote and it, stands out with me to. Thanks man.

09-19-2009, 11:03 AM
9/18/09 Workout
Skull Crushers 2x10 @ 35lbs easy
DB Curls 2x8 @20lbs, 1x6 @ 20lbs Easy
Cable Curl 2x8 @ 90lbs felt pretty good
Rope Extensions 8 reps @ 100lbs easy 6 reps @ 100lbs while holding at the bottom was fairly easy
Bent Bar Curl 8 reps @ 55lbs & 6 reps @ 55lbs both were easy with strict form no swinging or rocking.
Bar Tri extension 2x6 1set at 100 was easy 2nd set at 120lbs was easy as well holding at full contraction of the muscle

25 swiss ball sit-ups with a hold
10 leg lifts

Over all work out felt okay. This was the last day of this week for this light intensity work out. I'm ready to hit it hard again next week and see what improves! This taking it easy stuff is just boring to me. I have found that I need to warm up a little before I go into my workouts however. My elbows were slightly achy at the beginning of the workout and slowly started feeling better through out the work out. All exercises were performed with out any warm up. I think from now on I am going to jump on the Elliptical for 5 minutes before I start my work outs. Diet yesterday was pretty shotty. Didnt't eat much but would have to say protein is close to 200g for the day. Tonight is a kick back night with some friends. Food, fire and beer.

09-20-2009, 12:58 PM
Drank waaaay too much last night, I puked agggh.. Then drank some more hahaha. I feel ok today though. Killed to bottles of water some Ibuprofen and some pizza before falling asleep! Woke up at 9:30am ready to rock! Even though I didn't fall asleep until sometime after 2:30am. I am a little slower today and have to get some work done in my office.... hmmmm

09-21-2009, 01:02 PM
Excited to get back in the gym today! A lot of work to get done today in the office and overall I'm feeling good. No aches or pains, just ready to get in the gym and do work!!

09-21-2009, 05:15 PM
Careful of the bottle mate.

09-22-2009, 11:32 AM
Monday 9/21/09 Workout
Bench Press- warm up with 145lbs (my gym has 55lb bars its weird)
215x1, 235x1, 250x0 The 250lbs went up easy however towards the top I smacked the racks because they stick out too damn far and I guess I wasnt low enough on the bench. I was still lifting but my spotter grabbed it.

We decided that since it was easy I would go with 255lbs... I failed, then when we went back down to 250lbs I failed. Then I was slightly upset, because I'm not counting it as a 1RM obviously due to not locking it out on my own previously. Slightly frustrating. Moving on.

Bench- 195lbsx8 195lbsx6
Incline Bench- 145lbsx8 145lbsx6
Decline Bench- 145lbsx8 really easy 195lbsx6 felt okay
Cable Fly- 95lbsx8 95lbsx6
Abs 10 sit ups on decline bench, 10 per side oblique crunches holding a 45lbs plate 10 Leg lifts to bar while holding 145lbs.

Overall good workout. As of today 9/22/09 I'm not really sore at all right now. Maybe it will set in later in the day. Now to do emails for work yaya!!!!:ninja:

09-22-2009, 01:34 PM
Fine benching man, like the ab work as well.

09-23-2009, 05:28 PM
9/22/09 Tuesday Workout
Deadlift- 225lbsx3 225lbsx3 Really focused on form
Assisted Pull-ups Wide Grip - 10
Wide grip Lat pulldown- 100x6, 100x6
Wide grip seated row- 140lbx8, 120lbx8 felt pretty good
Dumbell Row- 40x8 30x8
Cable Shrugs- 220x8, 220x8, 250x8, 250x8
Cable back fly- 35lbx8, 35lbx6
Close grip lat pulldown- 140lbsx10
Straight arm pulldown- 120lbsx10
Calf Raise 3setsx10 reps

Overall work out felt good. When we were done with everything I just wanted to do more. I need to keep at it, and also need to stay on top of recording my diet better. I am not eating bad, I am just not recording it at all. Excited to hit the gym tonight!!

09-25-2009, 10:49 PM
9/23/09 Workout
Rotator Cuff work 5 sets
High Row 140lbx8 140lbx6 150lbx4
Military Press 105lbx7 125lbx5 125lbx5
Lateral Raise 15lbx8 15lbx6
Front Raise 15lbx6
DB overhead press 25lbx8 30lbx8
Face Pulls 70lbx8 80lbx8
Abs 4 sets of 10
Leg lifts, cable crunch 150lbx10, 200lbx10,, Leg lifts

9/24/09 Workout
Squat 135lbx6, 155lbx6, 185lbx1, 225lbx1 PR
Leg Press 4plates per side x6 5plates per side x6 for 2 sets
Leg Extensions 70lbs each side by 7, 50lbs each side by 10 reps for 2 sets
Leg Curl 50lb per side by 10 reps for 3 sets
Calf Raise 235lbx10, 215lbx10 reps for 3 sets

9/25/09 Workout
Skull Crushers 55lbx10 reps for 2 sets
DB curl 25lbx8 reps for 2 sets 25lbs x6
Cable Curl 100lbx8 for 2 sets
Rope Tri-extension 100lbx8 120lbx6
Bent Bar Curl 55lbx8 55lbx6
Bar Tri-extension 130lbx6 160lbx6
Abs 4sets of 10 reps

There is a brief update. I have been really busy and haven't jumped on to update in a few days. I kept all workouts written down. Felt good to hit 225lbs on Squat, this is a PR for me since high school, in high school I did 305lb but I am unsure of actual depth. So I'll count this is my PR due to me knowing for certain that I was below parallel. My diet overall has been going pretty well. Now 2 days off. Excited for Monday!!!!!! I got this :ninja:

09-26-2009, 08:44 AM
Great updates bro, did very well this week.

09-27-2009, 10:01 AM
Solid work bro. Love the commitment. ;)

09-27-2009, 12:25 PM
Feeling good after resting this weekend. I'm excited to hit the gym tomorrow. Thx again to you guys for the support! Helps keep me going!!

09-29-2009, 12:27 PM
9/29/09 Workout
Bench Press 135lb x8 205lbx4 135lbx8 185lbx6
Incline Bench Press 135lbx8 155lbx6
Decline Hammer Strength Bench 2plates per side by 8 and then by 6
Cable Fly 50lbsx8 60lbsx6
Abs 4x10 reps

Chest- 51"
Belly @ belly button - 52.5"
Waist where my pants sit 48.25"
34% BG

So I have gained a little weight and some inches, I dont know if it is water weight or what. It is kind of frustrating to have my measurements and weight go up a little since the last time despite how hard I have been working in the gym. I think I really need to get my diet in check. I dont even mind if it was 1lb lost in 2 weeks but to go up in weight as well as in measurements is frustrating. aaaaaggh!! Now to work harder. I have lately been drinking more soda and energy drinks too which are unnecessary calories that I can get rid of. I just need to stay focused and measure and weigh again in two weeks!!

09-29-2009, 04:13 PM
Stay with it man, can't go wrong except with the soda - just try the diet variety of pops, they're not bad imo.

09-29-2009, 08:09 PM
I agree. Drop the soda. Replace with H2O. Keep at it mate. Don't forget, you'll be building Muscle (which weighs more than Fat ;) )

09-29-2009, 09:43 PM
Had a great workout tonight. Feel a little out of it possibly a cold coming on, Cals were super low today overall easily under 1800. Just wasn't hungry. Avoided any extra sugar today, only drank green tea (with nothing added) or water. Its a good thing I love green tea plain!

Deadlift- 235lbx4 for 2 sets
Widest grip Lat pulldown- 150lbx8, 140lbx8 and 140lbx8
DB Row- 2x8 @40lbs
Wide Seated Row- 130lbx8 120lbx8
Close Curl Grip Lat pulldown- 130lbx10 140lbx8 which was fairly easy
Straight arm Pulldown- 120lbx8, 140lbx6
Calves- 200lbx10, 200lbx8 and 200lbx8

Overall feels great! I just need to stick with it as I have been doing and not get discouraged at off days!! Thanks sooo much for the input guys! :hello:

09-30-2009, 06:19 PM
Stick with it man. Reading back through, you've had some huge weight swings. Stick to your diet and you'll do well.

10-01-2009, 07:40 PM
Keep it up bro. You're on the path. Forge ahead.


12-17-2009, 12:37 AM
**** man, i hope you can lose the weight you are trying for. i know i discouraged you in the past by calling you fat, but im sorry that was very inappropriate on my part. you were doing good and then you screwed up, your mind is too weak. im sorry if this offends you as well, but you really do have one of the most terrible, and horrendous looking body i have ever seen. it is just absolutely disgusting, and once you lose all that weight (which i hope you do for the best:)) you are going to looked pretty messed up, and extremely unattractive, since you will have so much loose skin and tons of stretch marks. i know this because of this show "biggest losers" this guy lost alot of weight, had a similar nasty body like you and looked terrible in the end as well, at least you will be more healthy :)

06-22-2010, 04:23 PM
Are you ****ing serious ? Your a piece of **** HongMan. what kind of tard would say **** like that to someone striving hard for their goals . .... you gotta be F**king kidding me.. gtfo.

keep ur head up bro . prove this douchbag wrong.