Started getting serious

[White_lightning]

on may 20th, i started my new diet regime and workout.
here are my basic stats from that day.
height : 5'7"
weight: 293.5@30%bf

i hadnt lifted in a while and was eating like carp.
here is what i added to my diet.
tuna.. lots of it.. 2-3 6oz cans per day.
I also added boneless skinless chicken breasts, celery and carrots ( small meals basicaly)
i started doing cardio, basicaly just walking on the treadmill keeping my heart rate in the mid 150s as to get cardio vascular work as well as burning Fat.

this morning i got on the scale.
277,5lbs.
im stronger now then i was on the 20th. my strength and stamia is returning slowly but surely. With the tuna i am eating and chicken i am taking in more protein then i ever did in the past.
I had layed out certain goals for myself.
july 12th :275lbs
nov 22nd:245lbs
july 12th 03 :225-230lbs @10%

i am hoping that i will reach my goals Before these times. but i plan on gaining alot of my muscle back.
my previous best bench was 465 @245lbs body weight.. my current goal is 505lbs@250.

once i hit 275 i will take more pictures ( i have some pics at my 30% state.. but they are NOT pretty.. so im not posting anything till i have the new ones.

[White_lightning]

Started taking Xenadrine today. 2 tabs, twice a day.

Drinking propel "fitness water" every cardio day right before cardio.
Still waiting for my betastatin WP to get shipped from betastatin labs.

[White_lightning]

Monday - shoulders/triceps

Shoulders:
seated dumbell press : 4 sets (warmup + 3 work) 8-12 reps
Side laterals 3 sets 8-12
front raisers 3x8-12
I alternate the following Upright rows and reverse pecdecs

TRiceps:
Close grip bench 4 sets (warmup plsu 3 work) 8-12 reps
Skull crushers : 3x8-12
Dips 3 sets max reps
Reverse pulldowns: 3x12

Tuesday - back/biceps
back:
Behind the neck pulldowns : 3x8-12
Front pulldowns : 3x8-12
single handed hammer rows: 4x8-12

Biceps:
Standing alternate dumbel curls: 3x8-12
Standing alternate dumbel hammers: 3x8-12
2 arm cable crurls : 3x8-12
reverse cable curls:3x8-12

Wednesday- legs
legpress 3platesx20, 4px20, 5px16 , then i pyramid till failure
alternating leg extensions: 3x8-12 per leg
alternating hamstring curls 4x8-12 per leg
Donkey calf raisers: 4x12-16


Saturday - Chest
Bench press :2x warmup, 4-5 work sets 2x12-15; 3x8-12
Flat dumbel bench : 3x8-12
Incline dumbell press: 3x8-12
decline hammer strength press: 3x8-12
Alternate seated press machine drop sets and cable cross overs


I try to do 30 min of cardio AFTER every work out ( walking on the tread mill seems to work best for me right now)

[Neil]

I remember seeing your pic a while back in training, you have some excellent size to work with. Are you taking all your lifts to failure? It looks like your volume is pretty high, especially for bi's and chest.

[White_lightning]

right now, because i am training alone, i go as close to failure as i can on most Ex's. The ones where the weight isnt at risk of falling on me and killing me i go to failure. i find for me i get the best grown by doing serious over train. My body reacts well to it.

This was me at 285@27%. I stoped lifting and went to 293.5@29-30%.
i have some TERRIBLE looking pocs of me at 293.5@30%.. it really disgusted me at how bad the pics looked..as soon as i hit 275lbs i will post comparison pics of me in MONDO FAT ASS 293 trim vs jumbo fat ass 275lbs rtrim.

[Rock]

man your hughe A mundo.

[Rock]

erm huge!

[White_lightning]

Thanks rock.. i have a LONG way to go still, but one step at a time

[ChrisH]

Originally posted by Rock
erm huge!

Agreed!

[NateDogg]

[White_lightning]

cardio is doing good.. i am asthmatic, so i have to be carefull.
right now im doing 30 min of walking on the treadmill
i do 3.5-3.6 mph for 10 min, then a min of 3.0 mph, then 8 min of 3.5-3.6, then a min of 3.0, for the last 20 min i try to stick to 3.5-3.6 mph. I am more in the "cardio" zone per my heart rate, but i want to be able to get my CV system conditioned enough where i can move from the treadmill to the precor machine. I notice it now takes ALOT longer for me to get winded.. when i started doing cardio, after 5 min i would be winded ( 3 weeks ago) now it takes 12-15 min before i even start breathing heavily.
im going to train legs tonight and see how much cardio i can do after legs.. im thinking of droppin the MPH of my walking for leg days just to stretch them and get some good cardio in.
d.

[Big Show]

Good luck on dropping that weight

Personally though I'm not looking forward to seeing your new pics
because....You'll make me feel like such a shrimp

[White_lightning]

Originally posted by Big Show
Good luck on dropping that weight

Personally though I'm not looking forward to seeing your new pics
because....You'll make me feel like such a shrimp

naaa. you should let anyone make you feel bad.. when i was 245lbs i went to the ronnie coleman classic. i felt like a 12 year old kit staing next to flex and ronnie.. talk about feeling tiny
i have a picture of my training partner shaking hands with felx.
he had a 20" arm, and his arm looks SMALL compared to flex.
its all relative.. as long as you are doing everything you can.. thats what counts.

thanks for the kind words and the vote of confidence.

[Relentless]

Hey man, good luck with the cutting.

if you can, try taking the Xenadrine with a mug of Green Tea.

The caffiene in the tea acts as an accelerant with the ephedra (IIRC)... at least green tea extract was in the Hydroxycut I used to take and I took my last cycle of Xena with tea.

My body temp was a little higher and i sweated like a pig in cardio, but it worked. Dropped some good weight on that shiznit.

[White_lightning]

hmmm
i tried taking hydroxy cut. and ihad a weird reaction to it. I can take xenadrine with out any problems.. as soon as i take even 1 hydroxycut, i get a bad headache and feel nautious.. i thought it might be elivated blood pressure, but i went to the doc and he said my blood pressure was normal.
as of right now, i dont drink anything except water
im about to start drinking a little milk thoug.. as im planning to add a betastatin WP shake in a glass of milk into my diet as breakfast.
d.

[Relentless]

weird. I think Hydroxy had Aspirin in there as well.. maybe an allergy to either that or the Green Tea extract. :/

Hydroxcut made me more hyper, and come down harder. I think Xenadrine is better because it seems to be a slower-release and it elevated my metabolism less but over a longer period.

[Big Show]

Originally posted by White_lightning


naaa. you should let anyone make you feel bad

Oh believe me I know.That crack about you making me feel like a shrimp is my way of sort of "breaking the ice" so to speak and the way I joke with big,thick guys.Hence the smilie

[White_lightning]

Originally posted by Big Show


Oh believe me I know.That crack about you making me feel like a shrimp is my way of sort of "breaking the ice" so to speak and the way I joke with big,thick guys.Hence the smilie

yeah i figured that but i have a feeling that it would take alot more then me to make you feel like a shrimp maybe ronnie coleman


Feldmonster

[Shark]

Hey bro, good luck with the diet... have any pictures of you at the Ronnie Coleman classic? I would love to see. Really though, Coleman and Flex are so juiced up its hard to even compare. Well, i take that back, flex isn't anymore, but you know he was. Anyway, you're goona look damn good once you're done cutting! Again, Good Luck!

[White_lightning]

Well. .another step in the right direction. My big issue with working heavy on bench days is a spotter. MY previous training partner and i will be training chest/biceps together now. Which means no i can go back to doing every set to failure.. and really start pushingmyself on chest days. I have been kinda playing around recently because i didnt have a spotter. Now that i know i will have someone to spot, and motivate me, i can realy start pushingmuself.

[White_lightning]

well im actualy commiting my diet to text. I have several differnt diet Days.
this is currently what im eating daily now.or rather my intake.
fat = 17g
carbs=41g
protein = 136g
caloris =1070
fat cals = 205

im planning on adding a Betastatin WP shake to the mix after work outs..
its
fat = 1.5g
sat fat = 1g
carbs = 23g
protein = 42 g
227 calories
14 from fat.

so i will be looking at a total od 1297 calories and 219 callories from fat. i call this my Tuna day.. as pretty much ALL my protein is from tuna.

now i need to sit and calculate what im going to get fomr my tuna/chicken days

so far on this, al lmy lifts are increasing. Im getting all the strength i lost after not lfiting for 2 years back. and im losing weight at a decent rate.

[tudmuf2b]

with a daily intake of 40 or so grams of carbs, don't you feel kinda lightheaded during the day?

[White_lightning]

nope.. actualy i feel amazing.. i dont drink anything except water.. no sodas, no coffee.

also, i cant eat junk food anymore. i tried having my favorite pizza last week. i ate one slice and felt like puking. i just couldnt handle the greesey taste.

[Blood&Iron]

Have you tried dieting at a bit higher calories? You're running a huge calorie deficit. I think you should be able to lose weight fine at a much higher calorie intake, given your weight. I'd start at 3000kcal a day and see where that gets you, unless you've already tried that and found it didn't work. You might be surprised.

I'd be dying at that 1200kcal and you much bigger and stronger than me.

BTW, ignore me if I'm being an asshole. Just trying to be helpful, in my own annoying way.

[White_lightning]

Blood and iron.. thanks for the info.. being an asshole? far from it. I am still learning about nutrition and dieting. I want to try this diet for another month and see how im doing. Since i havent lifted for about 1.5-2 years, im slowly getting my strength back. I am certain that if i just ate everything that i saw i would gain it back faster, but since im gaining back my muscle but burning off fat, it will take a bit longer.

just as a side note. On average my cardio sessions burn off 250-300 calories after doing weights, 400-500 on a day i dont lift and just do cardio.
how would these burn off calories affect the grand scheem of things?

as of this morning im 273lbs.