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JSully
10-02-2007, 06:14 PM
... dun dun dun... and I return yet again...

For those that don't know me, I'm Jake. I'm 24 years old, 6' even and 270lbs. Now onto the babble..

OK, gotta new journal. Gonna post some pics up in the next couple days and I'm going to be tracking my progress. Started cutting again yesterday. My bulk got me up to a pretty large 270lbs. Unfortunately, I've had a rotator cuff injury for the last 9 weeks, so chest and shoulder workouts weren't the greatest but they came along. Yesterday was my first bench workout in 9 weeks and I managed 275x10 for my middle set. Not too shabby, got lots of work to do during this cut. I've taken the past 2 weeks off, the 1st week due to just plain exhaustion from working 2 jobs, and the 2nd week was because I was VERY sick last week, so I'm starting fresh this week.

This will be a slow cut, maybe 1-1.5lbs per week loss. I don't want to go too fast because I always end up killing my muscle during the fat loss. I want to get down to about 10% bodyfat, I'm sitting in the low 20s right now, bout 20-23%. Goal= 230lbs @ 10% bodyfat. I'll post workouts, cardio, boxing workouts and nutrition.

Oh, one more thing. No more cycles. I'm clean and have been for quite some time. I've gotta do this naturally.

I generally workout twice a day, once on my lunch break at work, and another after work and then I add in cardio. I'm on a 4 day split right now: 2 on, 1 off, 2 on, 2 off. Workouts at this time are as follows, unless I miss a day for some reason:

Monday- biceps/chest
Tuesday- rear delts/quads
Wednesday- off
Thursday- triceps/back
Friday- hamstrings/side&front delts
Saturday- off (boxing)
Sunday - off

As far as boxing, I will be doing that 2x per week, not exactly sure when the other time will be, probably on either monday or tuesday since I work at the bar wednesda thru saturday and just don't have the time. I'm working approx 70 hours per week right now between both jobs, fun stuff.

DIET= That will be based on calories. I'm going with a calorie intake that is just about equal to my estimated sedentary calorie burning. Adding in cardio, boxing and the calories burned by lifting will put me in approximately 580cal/day deficit, depending on what I am doing. Obviously, cals are adjusted for off days and higher cals for boxing days as it requires more energy. I'm going with a low to moderate carb intake, high protein and moderate to high fat intake. I don't base off of percentages by any means, but my macro percentages are typically 45/35/25 (p/c/f) on regular training days, 40/7/53 on off days and 40/20/40 on boxing days. I'll address the days I box and train with weights on the same day at a later date.. which translates to "I haven't figured that out yet"..

Ok, enough babbling, please feel free to address anything I may have missed. Yesterdays workout went as follows:

Monday - 10/1/07-PM workout @ 615p

cardio= 0mins

boxing= off day

-diet
macro breakdown in grams= 378p 175c 140f
approx cals consumed= ~3472 cals
macro breakdown in percentages= 43.55%p 20.16%c 36.29%f

[chest]
flat bb bench- 135x15, 135x15
flat bb bench- 225x12, 275x10, 275x6
incline bb bench- 185x12, 225x8, 225x6
incline db bench- 80x10, 80x10, 80x8
incline db flyes- 50x10, 50x10, 50x10
flat db bench- 80x10, 80x10, 80x8
pec deck- 125x12, 125x10, 95x8 ->drop to 65x8
cable flyes- 80x12, 80x10, 80x10
nauilus machine press- 155x10(burnout)

[biceps]
bb curl- 45x15, 45x15
bb curls- 95x10, 95x8, 95x8
db curls- 30x12, 35x10, 40x8
db hammer curls- 50x10, 50x10, 50x10
hammerstrength preacher curls- 80x10, 80x8, 80x8
reverse ez bar curls- 55x18(burnout)

-thoughts
Finished by 745p = 1hr 45min workout. 22 sets of chest, 13 sets of biceps. Longer than expected due to too much yapping with the fellows. Good workout though. Need to add cardio and lessen the time between sets. Not too bad for the first week back after 2 weeks off.

___________________________

Today's workout will be posted later this evening.

JSully
10-02-2007, 06:15 PM
<designated picture post>

mickyjune26
10-02-2007, 06:51 PM
that's a lot of chest work. great workout and welcome back to wbb land.

KevinStarke
10-02-2007, 07:05 PM
Welcome back Jake, I know all too well how much a rotator cuff injury can suck. Looking forward to seeing your progress.

Coke
10-03-2007, 05:44 AM
Good luck with the new plans Jake.

lilmase1153
10-03-2007, 03:19 PM
Good luck Fatty, Maybe if your lucky I will come see ya this weekend at the bar :)

j/k but I feel your pain man, I just got back on the wagon again and cutting sucks but I am doing pretty good this go around. I just need to stay injury free and all will be good.. Hows life?

Unholy
10-03-2007, 03:35 PM
Welcome back fatty. I think we should see who can get bigger/leaner by next 4th of July. How about that biotch. You and I are the same height you have more LBM then me but I think I can take you. Hows that for motivation.

Unreal
10-03-2007, 07:28 PM
You and lazy and fat don't belong in the same sentence. Welcome back big man. I hope all is well for you.

cphafner
10-03-2007, 08:15 PM
welcome back big man.

JSully
10-04-2007, 05:39 PM
micky- thanks
kevin- yeah, the RC injury really sucked but its doing much better
coke- gracias
tinymase- well i hope i'm lucky because i think it's about time for me to drop you again
paul- bah, i'm all about cutting right now, by next 4th of july though huh.. you might beat me
nick- everything is aright, working too damn much that's for sure, thanks though
cp- thanks mang

ok.. tuesday, took that day off. My roommate rolls home 2 hours late and then says he can't workout. So I took the night off and played some WoW for a bit and watched that new show, "caveman". That was pretty funny. Wednesday I had to take off because I went right from a 9 hour shift at one job to an 8.5 hour shift at another with no break other than driving time.

Today's workout will be posted when I get back from the gym. Rear Delts/Quads. Fun stuff! I'll post some pics in a few days.

....

Thursday - 10/4/07-PM workout @ 5p

cardio= 30mins elliptical, lvl 15, avg heart rate=135-140bpm

boxing= off day

-diet
macro breakdown in grams= 378p 175c 140f
approx cals consumed= ~3472 cals
macro breakdown in percentages= 43.55%p 20.16%c 36.29%f

[rear delts]
front-side-rear delt raises- 10x12-12-12
bent over rear delt raises- 35x12, 40x12, 40x12
cable upright rows- 130x12, 150x12, 150x12, 160x12
bb shrugs- 315x12, 315x12, 315x12
db shrugs- 120x12, 120x12, 120x12


[quads]

:mad: not enough time due to early work, next quad workout is tuesday..

-thoughts
Finished by 6p = 1hr workout. 12 sets of rear delts/traps. Good rear delt workout. I'm pissed that I couldn't do quads. It's all good, quads are on tuesday anyways and I'm going to annihilate them! Aight, off to work.

Chubrock
10-04-2007, 05:54 PM
When ya gettin them pics Jake? Good to see you back btw. Felt odd not having you and Masey around.

lilmase1153
10-05-2007, 07:21 AM
When ya gettin them pics Jake? Good to see you back btw. Felt odd not having you and Masey around.

Your damn right it feels weird without me, at least thats what the womenz say :D

Come on Jake you cant miss a w/o because of your roomie (its josh isnt it) you know how that game is played.. If we were on the same schedule it would be pimp to w/o together again.

HILL
10-05-2007, 08:18 AM
good luck with the plans jake numbers are looking great especially when you have been injured etc

JSully
10-05-2007, 08:21 PM
... got the pics.. they look horrible.. i'll wait to get some more pics so i can do a before and after. man i got fat. blegh..

Friday - 10/5/07-PM workout @ 515p

cardio= 35mins elliptical, lvl 15, avg heart rate=135-140bpm, 515cals burned

boxing= off day

-diet
macro breakdown in grams= 378p 175c 140f
approx cals consumed= ~3472 cals
macro breakdown in percentages= 43.55%p 20.16%c 36.29%f
approx cals under maintenance= ~765 cals

[back]
pulldowns- 120x20, 120x15
pulldowns- 240x12, 240x8, 240x8
yates rows- 225x15, 225x12, 225x12
bent over db rows- 120x10, 120x8, 120x8
cable pullovers- 160x15, 180x12, 180x10
cable low rows- 240x8, 240x8, 240x8
deadlifts- 225x10, 225x10, 225x10
low back extensions- BWx12, BWx12

[tris]

:mad: not enough time due to early work, will do tomorrow..

-thoughts
Finished by 645p = 1hr 30min workout. 20 sets of back. Wasn't feeling the workout but hey, at least I got it done. Energy is drained and back is feeling good. Went light on the deads as they were making me sick towards the end of the workout. Cardio was good.. err.. as good as it can be... *sigh* off to work again.

Coke
10-06-2007, 08:50 AM
Nice cardio & back training with high volume.

JSully
10-09-2007, 10:12 PM
coke- thanks mang

ok.. so no workouts over the weekend and I was having woman troubles yesterday so I wanted to stay home with her and spend some time with mah baybay.

Tuesday - 10/9/07-PM workout @ 6p

cardio= none

boxing= off day

-diet
Total: 2712 cals
Fat: 108g 975 cals 35%
Carbs: 118g 456 cals 16%
Protein: 337g 1350 cals 49%
~941 cals under maintenance

[chest]
flat bb bench- 135x10, 135x20
flat bb bench- 225x12, 275x10, 295x6
incline bb bench- 185x12, 185x10, 185x10
incline db bench- 90x10, 90x10, 90x10
incline db flyes- 60x10, 60x8, 60x8
pec deck- 125x12, 110x12, 110x10 drop to 65x10
cable flyes- 70x10, 80x10, 80x10

[bis]
db curl- 25x15, 25x15
db curls- 35x10, 40x10, 40x10
db hammer curls- 60x10, 60x10, 60x10
hammerstrength preacher curls- 70x12, 80x12, 80x12
reverse ez bar curls- 60x10, 60x10, 60x10
single arm hammersgrenth peracher curls- 45x10-10

-thoughts
Finished by 745p = 1hr 45min workout. 18 sets of chest, 13 sets biceps. Good workout, not too impressed with the benching numbers but the dumbbells are going up pretty good. No cardio today, not in the mood.

JSully
10-10-2007, 08:29 PM
not too many replies at once.. please..

Wednesday - 10/10/07-PM workout @ 5p

cardio= 35mins elliptical, lvl 15, avg heart rate=130-135bpm, ~500cals burned

boxing= off day

-diet
Total: 3304 cals
Fat: 145g 1303 cals 38%
Carbs: 165g 636 cals 19%
Protein: 367g 1466 cals 43%
~847 cals under maintenance


[rear delts
side/front/rear db raises- 10x15/15/15
db rear delt raises- 40x12, 40x12, 40x12
cable upright rows- 150x12, 160x12, 170x10, 180x10
bb shrugs- 315x12, 315x12, 315x12
db shrugs- 120x15, 120x15, 120x15

[quads]
leg extensions- 85x20, 85x20
leg extension- 155x20, 155x20, 155x10, 155x20, 155x20
squats- 135x10, 185x10
nautilus leg press- 300x12, 300x12

-thoughts
Finished by 630p = 1hr 30min workout. 12 sets of rear delts/traps, 9 sets quads. OK workout, not happy with the quad workout. I should start doing squats first again, I have almost no motivation after my legs are already throbbing from the leg extensions. lol. Off to work..

Coke
10-11-2007, 05:30 AM
Hanging in there very well with the workouts dude...hope you're keeping up on the boxing tip too.

JSully
10-15-2007, 06:41 PM
ok, gotta couple updates.. I'll post diet and workouts from thursday forward..

Thursday - 10/11/07-no workout, beat-ass tired from working late

-diet
Total: 2785 cals
Fat: 158g 1418 cals 50%
Carbs: 58g 207 cals 7%
Protein: 304g 1216 cals 43%
~766 cals under maintenance

********

Friday - 10/12/07-no workout, still beat-ass tired from working late

-diet
Total: 2701 cals
Fat: 156g 1402 cals 51%
Carbs: 47g 170 cals 6%
Protein: 296g 1184 cals 43%
~850 cals under maintenance

********

Saturday - 10/13/07-PM workout @ 5p

cardio= 0mins

boxing= off day

-diet
Total: 3101 cals
Fat: 148g cals 1335 42%
Carbs: 149g 546 cals 17%
Protein: 322g 1289 cals 41%
~552 cals under maintenance


[back]
cable pulldowns- 120x15, 120x15
cable pulldowns- 225x10, 225x8, 225x8
hammerstrength hi rows- 3pps x10, 3pps x8, 3pps x8
hammerstrength low rows- 3pps x10, 3pps x10, 3pps x10
bb yates rows- 225x12, 225x12, 225x12
cable pullovers- 180x12, 180x10, 180x10
low back extensions- BWx15, +25x10, +25x10, +25x10

-thoughts
Finished by 745p = 45min workout. 19 sets of back. Decent workout, could've been better. Surprisingly I have some nice DOMS today so I must have worked something back there. Had to be a quick workout, was just taking a break from work. Had to pull a 14hr day on Sat.

********

Sunday - 10/14/07-no workout, went to wedding

today's weight= 256lbs, down 14lbs so far :thumbup:

-diet
Total: 4337 cals
Fat: 251g 2260 cals 53%
Carbs: 279g 1035 cals 24%
Protein: 246g 984 cals 23%

~786 cals over maintenance :(

********

Monday - 10/15/07-PM workout @ 640p

cardio= nada

boxing= off day

-diet
Total: 2589 cals
Fat: 105g 947 cals 35%
Carbs: 142g 550 cals 20%
Protein: 310g 1242 cals 45%
~1064 cals under maintenance

[front/side delts]
push press- 45x20, 45x20
push press- 135x12, 185x8, 205x8
seated db sh press- 80x10, 80x10, 80x10
plate front raises- 45x12, 45x12
db side raises- 30x12, 35x10, 35x10, 40x10, 40x10
seated machine side raises- 130x10, 130x10, 130x10

[triceps]
pushdowns- 100x20, 100x20
pushdowns- 200(stack)x12, 200x10, 185x8
single arm OH tricep extensions- 30x10, 30x10, 30x10
skull crushers- 85x8, 85x8, 85x8
db kickbacks- 30x10, 30x10
seated machine dips- 200(stack)x14, 200x12

-thoughts
Finished by 750p = 1 hour 10min workout. 16 sets, 13 sets triceps. Good workout, great shoulder and tricep pump. No cardio today, didn't want to be there any longer. Man, working 2 jobs really has me not wanting to spend as much time in the gym. Anyways, I'll hit some cardio and hopefully some boxing tomorrow.

Coke
10-16-2007, 05:53 AM
You're a big ... trooper Jake, holding down two jobs and still getting the sessions in regardless.

JSully
10-16-2007, 11:49 PM
yeah coke, it's rough.. lol

Tuesday - 10/16/07-PM workout @ 7p

cardio= 35mins elliptical, lvl 15, avg heart rate=135-140bpm, ~505cals burned

boxing= 1.5 hrs including a small ab session..

-diet
Total: 3383 cals
Fat: 150g 1350 cals 38%
Carbs: 191g 746 cals 21%
Protein: 360g 1441 cals 41%
~1218 cals under maintenance

[chest]
flat bb bench- 135x15, 135x15
flat bb bench- 225x10, 225x10, 225x10
incline bb bench- 185x10, 185x10, 185x10
incline db bench- 95x8, 95x8, 95x8
incline db flyes- 55x10, 55x10, 55x10
flat db bench- 95x7, 95x8, 95x7
pec deck- 125x10, 110x12, 110x10
cable flyes- 80x10, 80x12, 80x10


[biceps]
db curls- 22.5x15, 22.5x15
db curls- 40x10, 45x10, 50x8
db hammer curls- 60x10, 65x10, 70x8
db concentration curls- 40x10, 40x10
hammerstrength preacher curls- 90x12, 90x10
ez bar reverse curls- 65x10, 65x10
hammerstrength perach curls- 90x8 drop 45x10

-thoughts
Finished by 9p = 2 hour workout. 21 sets chest, 13 sets biceps. ****ty chest workout, though I can't complain too much since I just finished a decent boxing workout. Man, that kicked my ass. Good stuff though. Bicep workout was fantastic, strength is really coming back on the dumbbells. Weight is still down, though I can't notice it myself. Others are telling me I've lost weight so that's good, as long as I don't lose muscle which in my opinion isn't happening. I guess time will tell. OK, I'm off to bed.

JSully
10-17-2007, 08:34 PM
Wednesday - 10/17/07-PM workout @ 450p

cardio= 35mins elliptical, lvl 15, avg heart rate=130-140bpm, ~500cals burned

boxing= nada

-diet
Total: 3114 cals
Fat: 143g 1290 cals 40%
Carbs: 147g 572 cals 18%
Protein: 340g 1360 cals 42%
~903 cals under maintenance

[rear delts/traps]
cable rear delt raises- 20x15, 20x15
cable rear delt raises- 50x12, 70x10, 70x10
bb upright rows- 95x12, 115x10, 135x8, 135x8
bb shrugs- 315x12, 315x12, 315x12
db shrugs- 120x12, 120x12, 120x12

[quads/calves]
leg extension- 65x15, 65x15
squats- 135x10, 225x8, 225x8, 225x8
nautilus leg press- 360x12, 360x12, 400x10, 400x10
leg extension- 85x12, 85x12, 200x10, 200x10
seated calf raises- 4px15, 4px15, 4px15, 4px15, 4px15, 4px15

-thoughts
Finished by 650p = 2 hour workout. 13 sets rear delts/traps, 18 sets quads/calves. Graet workout all around. Poor squats but that's what happens when you quit squatting, it'll get back up there. I must say, I almost threw up about 4 times. lol, I was on the verge with that last squat set and nearly all the leg press sets. Calves are on fire, doing cardio was hell. Rear delts and traps feel real good. Off to work.

Coke
10-18-2007, 05:45 AM
Stepping to it on all levels for both days, nice job.

JSully
10-18-2007, 08:53 AM
yeah I've been trying to not be so much of a pussy lately.. I've really gotta get back into shape.. 35lbs left!!

lilmase1153
10-18-2007, 02:10 PM
yeah I've been trying to not be so much of a pussy lately.. I've really gotta get back into shape.. 35lbs left!!

You'll get there bud, just imagine when you get there again like you used to be.. The good old days where I was Large and in charge and you were huge but lean and mean.. :strong:

Two jobs is crazy, and the ****ty thing is quitting them means less money than what you have become accustomed to so its hard to let go.. Im not gonna lie though when I went from three jobs / 80 Hours a week to one job 50 tops it was awesome.. I love my free time now

JSully
10-18-2007, 08:49 PM
mase- yeah I agree, though I won't be quitting the bar until I get married. HOWEVER.. I'm going to take classes next semester for my EMT and CPR certifications so that I can get into Phoenix Fire. That'll be awesome. I'm also going to take some real estate classes and try to make some cash on the side by showing my pretty smile and selling a house or 2 every once in a while. AZ is an expensive state and 3% of a 500k house is $15k.. that aint no joke. 3 of those a year and I'm at what I'm making right now. Add in a Firemans salary and I'm doing pretty well for myself at 24-26 years old. 2008 should prove to be an exciting and eventful year for me.

Ok, enough babbling, onto the workout.

Thursday - 10/18/07-PM workout @ 5p

cardio= 0mins

boxing= nada

-diet
Total: 2699 cals
Fat: 103g 930 cals 33%
Carbs: 145g 563 cals 20%
Protein: 329g 1316 cals 47%
~818 cals under maintenance

[back]
cable pulldowns- 120x15, 120x15
deadlifts- 135x10, 225x10, 315x8, 365x6, 405x6
pulldowns- 225x10, 225x8, 225x8
db bent over rows- 120x8, 120x8, 120x8
cable low rows- 240x10, 240x10, 240x10
machine rows- 12x15, 15x10, 15x10
cable pullovers- 180x12, 180x10, 180x10

[triceps]
cable pushdowns- 100x20, 100x20
pushdowns- 200(stack)x12, 200x10, 200x10
single arm OH tricep ext- 35x10, 35x10, 35x10
ez bar OH tricep extensions- 75x14, 75x14, 75x14
machine dips- 200(stack)x15, 200x14, 200x12

-thoughts
Finished by 7p = 2 hour workout. 19 sets bac, 12 sets triceps. Wow, truthfully, I'm impressed with the deads. That's the first time I've deadlifted in probably 6 months. Good ****. Wasn't expecting the 405x6 though it wasn't that bad either. I'll work up to 455 next week and keep pushing the bar. Grip held up decently too, no wrist straps anymore. Workout was long, only 3.5 hours sleep last night so I was fcuking dragging. I wanted to hit cardio but not enough time. Tomorrow= front-side delts/traps with hammies. Gonna add some calves and abs in there then hit up some cardio afterwards. Looking forward to it. Off to work now. Hopefully I'll get 4+ hours of sleep tonight.

Coke
10-19-2007, 06:40 AM
Fine numbers with those raw deads dude, held onto quite a bit of strength.

JSully
10-20-2007, 03:45 AM
gracias coke

Friday - 10/19/07-PM workout @ 5p

cardio= 32mins elliptical, lvl 15, avg heart rate=135-145bpm, ~500cals burned

boxing= nada

-diet
Total: 3024 cals
Fat: 133g 1200 cals 38%
Carbs: 147g 572 cals 18%
Protein: 340g 1360 cals 43%
~993 cals under maintenance

[front-side delts/traps]
standing db sh press- 40x15, 40x15
push press- 135x12, 185x8, 205x6, 135x10
db single arm standing sh press- 60x8, 60x8
plate front raises- 45x12, 45x12
>>>superset w/ palms up db front raises- 30x10, 30x10
db side raises- 30x12, 35x10, 35x10, 40x10, 40x10
machine side raises- 130x10, 130x10, 130x10
db shrugs- 120x15, 120x15, 120x15

[hams/calves]
seated leg curls- 55x15, 55x15
seated leg curl- 125x10, 140x10, 140x10
stiff leg deadlift- 135x12, 135x12, 135x12
lying leg curls- 8x12, 8x10, 8x10
seated plate rotary calf raises- 4px15, 4px15, 4px15
seated calf raises- 4px15, 4px15, 4px15

-thoughts
Finished by 7p = 2 hour workout. 19 sets front-side delts/traps, 15 sets hams/calves. Meh, I'm tired right now and don't want to explain the workout. it was good. I'm ridiculously sore all over. I've had 8 hours sleep over the course of 3 days, goodnight.

Songsangnim
10-20-2007, 06:08 AM
Welcome back big guy.


And nice workouts(especially the deadlifts). You do more sets for one body part than I do in a entire workout.:eek: