Oh its also an amazing way to lose weight. I have gone from 278 to 267 in 3 weeks and my lifting buddy says I don't look like a fat ass as much any more. Its water weight obviously but it has motivated me to want to finally cut and get around 10% body fat for the beach.
5 rounds on the prowler
Last edited by dynamo; 02-03-2012 at 06:38 AM.
Ok so friday was good
315x3 double overhand chalked to work the grip
430x5 these were super light, my hip had no problems. I think its almost 100%.
Just a reminder I originally dropped to 85% of my max 6 months ago because my left hip kept giving out on the dead lifts, I think it was mostly improper form which caused an injury which wasn't given time to heal thus even proper form didn't matter, I needed to heal.
Hamstring Curl Machine
120x10 felt sloppy
No it wasn't the prowler on friday, it was 1000m for time on the rower on resistance level 8/10 took me 4:03
40-50 pound ruck run. 6 miles in 1:20:43 worked out to 13:25/mile the week before I did the same distance with 11:57 pace. I blame the deadlifts for killing my time. From what nike+ tells me my first mile was a 9 minute pace and it was all down hill from there, my last mile was a 19:23 pace. My heart felt fine for the entire run, I just couldn't get my legs to put any effort in. Mehh I was so angry to say the least.
Last edited by dynamo; 02-05-2012 at 06:08 PM.
I was awfully tired yesterday I was up til the wee hours of the morning having a good time.
225x5 (whoops this was my start set)
275x3 (was supposed to be 260 but the 25s were closer)
295x3 (on point finished strong a lot in the tank probably could've done 5)
CGBP (I haven't done these in a while they were really strong, looks like I need to rotate accessory work)
Biked interval setting level 13/25 30 minutes.
Last edited by dynamo; 02-10-2012 at 06:23 AM.
305x3 I was looking at the wrong spreadsheet I shouldve done 310x3 but whatever
Prowler for 5 minutes, my legs were done, not much intensity.
I was so tired yesterday, my eyes were bloodshot and itchy I was so tired
OHP with clean from floor for first rep
Racked the weight pressed from the rack
200x3 held the 3rd rep in the air just for shiggles
Tried doing pullups
First rep I got my chest to the bar, second rep I got to my mouth region, maybe.
Went the F home had 1.5 chicken boobies, and a side of green beans and passed out
I also ate a pound of almond yesterday.
Too much coffee not enough sleep.
315x5 double overhand grip
365x4 I did double overhand grip on all but the last one I kept dropping the weight on the way down
465x4 the 4th rep I stalled right above the knee and then finished the rep, no hitching according to my partner.
Reverse hyper work.
Ok I need to lose fat. So here is my journey beginning today. I plan to post my meals and macros in as much detail as possible. I will cook a huge pile of weekly meals and post recipes and photos.
Currently 270 lbs I don't own a scale, I may buy one though, I think it would be better to weigh myself immediately upon waking up instead of before I work out in the afternoon. I may even buy some cheap calipers, not that I give a fuck about my body fat percent just to track the trend. To be honest, I could be 80% body fat and wouldn't give a fuck if I looked like Jay Cutler the few days leading up to Mr Olympia.
I am shooting for a loss of 1 pound a week, I'll reassess when I stall. I will keep with 5/3/1 for now, Its not high volume anyway cept for accessory work.
My long term goal is to be 12% by the time I leave for Egypt in September.
At 270 lbs and a guesstimate of 25% body fat thats 202lbs of lbm and I will end up at 220-230ish. Ok, holy crap, 40 pounds to lose. Sigh ok 29 weeks thats only 29 pounds, never mind. I fail at my goal. Close enough anyway.
New goal, 240 by Sept 1. That sticks me at 19%, I'll take it, I'll look sweet at sub 20% I bet. And we're off! I'll post my first meal makings tonight.
Doing the diet set up on the sticky so
1080 calories of protein (270g)
1800 calories from fat (200g) because fuck carbs
360 calories from carbs (90g) because fuck carbs
Ok enough for now
1 pound of 93/7 grass fed beef
32g of fat
Mid Afternoon - tried to finish this all fucking day i cannot do it i ate maybe half, im so damn full fuck
.5 lb 93/7 grassfed beef
3 scoops of nitrean+
Total so far:
I AM SO GOD DAMN FULL. I'm done eating tonight, I feel like I'm fucking bulking. This BW*12 thing might be too much.
Last edited by dynamo; 02-11-2012 at 04:56 PM.
20z cooked chicken breast
10g fat (bacon was mixed in chicken is shredded)
2 scoops BCAAs
1477 kcals burned
2 Scoops BCAAs
4 organic xlg eggs
9 oz shredded chicken w/ 4 TBsp of canola oil
4 polly-o string cheeses
Note: I do drink 1-2 mugs of coffee with half and half, I don't measure my half and half, nor will I.
Why am I so fat if I don't fucking eat? I am forcing this down. Am I broken?
Last edited by dynamo; 02-12-2012 at 05:54 PM.
4 organic xlg eggs
Wasabi Soy Sauce Almonds 2 cup
Lunch (very shitty lunch I know)
Chicken rice and popcorn shirmp
(just an estimation)
Dinner Chicken Breast
found this cool app on my phone called calorie count. its more for normal people so i dont follow its anything other than food log which is really nice for macros. super easy way to log food on the go
Note to self: I finished my cup of almonds and my body started getting instantly hot. sweet
Last edited by dynamo; 02-14-2012 at 08:16 AM.
It is getting easier to eat the chicken. so far so good, this morning I was drier than I've been in a while, still fat.
315x1 I stalled mid rep but finished it, maybe I'm getting weaker.
good form no body english bar to the chest
30 minutes interval setting level 13/25
I really pushed it last night, I realized i've been taking it too easy during my biking, if I want to lose the weight i need to push myself on all my activities. Last night I made an effort to keep my RPMs above 90 for the hill portion of the intervals.
Breakfast: 1 cup wasabi almonds
Lunch through 530pm meal: ~600g chicken breast
Dinner Time: 4 eggs with 4 TBsp of Smart Balance and 300g of chicken
47g fat + ~10g for the bacon fat I added when I cooked the chicken
19g carbs <--this is a lie I had a few spoonfuls of this coconut milk ice cream that used agave to sweeten it. I'm such a fucking yuppie, if only I didn't live in the ghetto.
All was good except I was lacking in fat. If I had the discipline to follow up on this stuff right after eating I couldve easily hit my fat set point by taking a tablespoon of canola oil to the face.
Last edited by dynamo; 02-15-2012 at 06:37 AM.
Yesterday was joyous I didn't think I would do much good.
325x1x1 This last set I was a pussy, I did one rep and I felt high, don't get me wrong, I was probably still below parallel but I like ATG, anyway I racked it and was bummed out and still felt like I had tons in the tank, so immediately after I racked it I unracked it and did another rep making sure I hit depth. After I racked it again I realized I couldve done at least one more in comfort and probably 2 or 3 more if I pushed myself. Oh well.
Shit I forgot the rest of my workout
Bike hill interval level 13/25 30 minutes. I tried my best to keep above or at 90 rpms on the high parts but my legs were blasted and I did not succeed.
Breakfast: 1 cup wasabi almonds
Lunch: 1 cup wasabi almonds & 500g chicken boobie
Dinner: ~95g chicken boobie (i weighed out 190g but I could only eat half it hurt I was done)
154g fat (50g short again, I need to work on that)
40g carbs (totally ketogenic bro, interestingly enough I feel great being low carb, like really good)
Last edited by dynamo; 02-16-2012 at 06:04 AM.
I looked good in the mirror today. I've lost a bunch of water weight so while I am still fat I am less jiggly and tighter around the edges if that makes sense. On tuesday after I weighed in I was 269 with clothes on and after doing front squats which requires me to drink tons of water bc I need an excuse to postpone my sets, so thats really good. I weigh myself between 6 and 8pm every time I'm at the gym so I am happy with being under 270 after a full day. Just to reiterate number mean nothing to me as far as my weight goes, I am looking for body composition, its just a guide for me, hopefully for you too.
Breakfast: 1 cup wasabi soy sauce almonds
Lunch: Chicken boobies and MOAR wasabi almonds fuck im done with chicken. I'm making meatloaf next week. ANABOLIC PALEO MEAT LOAF LIKE MY ANCESTORS DID.
Dinner: Half a crab cake, milk, lean cuisine roasted turkey and veggies and wasabi peas, and 4 string cheese
137g carbs (wee high but whatever I needed those wasabi peas)
Last edited by dynamo; 02-17-2012 at 06:34 AM.
Strong day yesterday. ordered 3 months of results, I will kick some ass here shortly.
5/3/1 said do 210x1+ but I was anxious to see if I could do 225, it was super light too I just had some dumb shit fuckers ruin my flow for my first set so instead of beating them in the face with a 225 lbs barbell I just reracked and walked away for a bit.
Tried some accessory work but my left shoulder wasn't feeling 100% which I forgot happens when I get to my near maxes on anything that uses my shoulder except for bench usually. Short term memory I suppose, I have 3 weeks of good lifts strong lifts and then the last week I almost over do it. I hope it goes away. Its from a stupid injury I had doing decline dumbbell bench press back in 2007, I remember everything about it.
Bike 30 minutes 13/25 interval hill setting, tried my best to keep above 90rpms on the high parts and 70-80rpms on the flat parts.
Last night before I took my shower, about 30 minutes after finishing my gym time, my knees were hot and red, they didn't hurt but they felt a little tight and were very warm.
No breakfast I ran out of almonds
Lunch: 3 chicken boobies doused in 4 TBsp of canola oil and results
Dinner: Eggs, fancy lunch meat, smart balance in my face, and some mother fucking PICKLESSSSS
Snacks: MOAR EGGS! RESULTS! MOAR SMART BALANCE! wasabi peas
OH GOD I AM SO HIGH ON SUGAR RIGHT NOW
I weighed in at 268 yesterday. Two pounds lost in 5 days. Total of 10 pounds lost in about 30, I agree, mostly water weight but gotta start somewhere.
Last edited by dynamo; 02-18-2012 at 05:14 PM.
I'm making paleo meat loaf right now. Its cooking dripping fat on my oven smoking up my house. I'll post pics when its done cooking
Deadlifts (what I shouldve done is in the bold)
315x5 overhand grip
405x3 alt grip
390x5 425x5 (shouldve been at 440 but i was lazy)
Oh wow I fucked up my whole lifting routine sweet
205x5 my body was toast
Last edited by dynamo; 02-20-2012 at 06:28 AM.
20 minutes cardio yesterday, 6.47 mile ruck run w/ 50 lbs today. I am giving up ruck runs for the next 4 weekends, might keep up with regular running but not sure.
Ok tired of posting meal. I will only post macros from now on, seems more reasonable anyway.
Last edited by dynamo; 02-20-2012 at 06:21 AM.
Ok so, it's my deload week and I rarely lift, I do some stretching sometimes maybe. I've been reading about cool people losing weight, like Wendler and Tate, and how they didn't lose much strength if any. I am now going to ramp up to adding an hour of cardio in place of my 30 minutes. I haven't lost any weight lately and my diet is on point. So next step is to drop calories, or increase energy. I will increase energy. If all goes well, 1 hour a day 6 days a week of cardio, preferably stair climber.
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results
Yesterday was fun, I had about 3 hours of sleep, and nothing in my body wanted to go to the gym
I have switched to taking results at the gym instead of the morning, I suspect the carbs will be helpful now that I am a "cardio bunny."
285x4 I struggled but finished the 4th rep, kind of bummed out but whatever I was tired
Stair climber 60 minutes 975 calories.
Food was shitty yesterday too, I cooked 7 pounds (raw weight) of chicken and mixed in kale and the pound of that I brought for lunch I only ate half, and I had a bunch of cashews. Overall, totally failed my diet yesterday. Trying again today...I poured 60g of canola oil on it this morning so it will be much easier to eat.
Last edited by dynamo; 02-28-2012 at 07:16 AM.
Well today was a good day kinda
135x? Wasn't counting
300x4.5 I was out of the hole half way up and I dumped it my quads were shaking uncontrollably. Diet related ion imbalance perhaps?
60 minutes stair climber interval setting level 8. 980 calories.
Food, I didn't track my macros but I did have a pound of chicken with kale and then left over general tso's chicken and 2 bits of Persian chicken, and 50g of nitrean+ and results. Over 200g of protein for sure, 270g? Maybe not.
Here is my 300 lbs front squat and don't mind me being super gay with my lifting buddy. Also if you want to skip the gayness forward to 1:23
I need to work on my fatness and my flexibility. MWOD here I come.
Carbs came from 300g of cooked brown rice, I practically creamed myself. I haven't had such a high concentration of carbs since, well I guess, monday.
Last edited by dynamo; 02-29-2012 at 11:07 AM.
Last edited by dynamo; 02-29-2012 at 08:11 AM.
Stair climber level 8 interval stopped at 46:40 my hips were so tight it was exhausting. MWODing today.
good food, including half a container of whipped cream cheese, approximately 7 servings at 60 calories a pop, what a fucking rip off, who ever bought that shit is an idiot. Wasn't me btw, I prefer the blocks because buying air isn't cool, unless its compressed. (100 calories in a serving of the blocks btw)
Weight: 265. Down 3 pounds since monday.
I carb and fat loaded yesterday, I don't want to talk about it in any more detail.
Last edited by dynamo; 03-01-2012 at 07:35 AM.
Lifty guy here. Enjoy the video at the end. 19 day fast here for me. Can't wait to see how it affects me.
135x7 got some air
155x5 got some air
175x5 got some air
195x4 tried to get air didn't get any
195x1 no air
225x0 got it above my head but not even close to lock out
DB Standing Press
left shoulder still super weak, I had trouble finishing the last 2-3 reps of each set, it wasn't tired like it usually gets, it just seem to shut down and I had to push through, where before it was just tired and burning but I could keep going. Could have been the 225 for shiggles attempt at the press.
Stair climber level 8 interval 1 hour 980 calories. T'was a breeze, easiest day for stair climbing yet, I didn't need to slow down once, and my breathing wasn't heavy at all. Still got a good sweat so I will keep at level 8 until I'm not losing at least a pound a week.
Oh right, 12 week, 17-20 pounds that's the plan.
315x3 double overhand
340x5 double overhand
395x5 alternating grip
455x5 alternating grip plus reset on every rep bc I'm weak
Then 3 sets of 135 lbs good mornings cleaned then pressed overhead and then dropped behind the neck and repped out then reverse to lower the weight. I'm working on my clean form tonight I found good foot placement and I was able to keep the bar close to my body the whole time. I only did 3 cleans btw
60 minutes stair climber 980 calories. Still fasting. Hardest part is not over eating after sunset to hit food coma state and want to vomit whenever I move. It's the 3 week of 5/3/1 my favorite week. We will see tonight. I need to post new n00dz, it's a month on march 10. My cardio has only been going for 2 weeks,maybe, but I've already noticed improvements. Off to work.
Last edited by dynamo; 03-05-2012 at 12:59 PM.