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  #1  
Unread 01-25-2013, 10:57 AM
bigboned bigboned is offline
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Default stud got fat/weak

I use to be strong and lean. I got injured and old(er)

This year I want to get back into shape and regain my strength.

I think my 1st goal should be to drop the fat to about 10-15%, then run a bulk. then repeat as needed.


I have the rapid fat loss book which is pretty self explanatory. My issue is when I do the workouts, I'm weak that my lifts are pathetic. i am killing myself though
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  #2  
Unread 01-26-2013, 09:02 AM
kyoun1e's Avatar
kyoun1e kyoun1e is offline
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Location: Scituate, MA
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Interested and watching...

...since I am old and injured myself.

It's a constant struggle and a tad frustrating, but what are you gonna do.

KY
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  #3  
Unread 01-26-2013, 11:46 AM
bigboned bigboned is offline
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Quote:
Originally Posted by kyoun1e View Post
Interested and watching...

...since I am old and injured myself.

It's a constant struggle and a tad frustrating, but what are you gonna do.

KY
drugs?
I dunno what to do to regain my youth, but I am pretty sure that I'm on the right path as of now, to drop the extra fat and then go from there.

I don't know how it ever got this bad?

I'll start posting workouts and diets(the important part) tomorrow
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  #4  
Unread 02-18-2013, 06:18 AM
bigboned bigboned is offline
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I've been busy but lifting 3x a week and funding it difficult to maintain my strength although the diet is allowing the fat/weight to fall off
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  #5  
Unread 02-18-2013, 06:52 AM
Artie Artie is offline
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Do less volume or accept str drop or choose different diet. If you can't maintain your condition you should choose different approach.
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  #6  
Unread 02-18-2013, 08:53 AM
billb7581 billb7581 is offline
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Join Date: Dec 2012
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Push pull legs is workign for me.

For example on a push day I will go heavy on bench and oh press, then do some assisted dips and tricep work... been able to add weight to the bar while on a 1000 cal deficit.

90 percent of it is diet, the heavy work is just to maintian LBM.
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  #7  
Unread 02-18-2013, 02:22 PM
bigboned bigboned is offline
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Quote:
Originally Posted by Artie View Post
Do less volume or accept str drop or choose different diet. If you can't maintain your condition you should choose different approach.
Why? The fat is falling off, even if not 100% fat. When I get leaner and bulk, the muscle will come back
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  #8  
Unread 07-14-2013, 06:11 PM
bigboned bigboned is offline
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7-14-2013

I hit a wall about 5 weeks ago where I lost the desire to keep track of my weight/workouts on my own.

My goal is to get to 165-170lbs because I read this
Body mass index and risk of cardiovascular disease, cancer and all-cause mortality.
CONCLUSIONS:

The results demonstrate significant relationships between BMI and mortality from all causes, CVD and cancer. The increased risk of all-cause, CVD and cancer mortality associated with an elevated BMI was significant at levels above 30 kg/m2; however, overweight individuals (BMI 25-29.9 kg/m2) also had an approximately 60% higher risk of CVD mortality.
http://www.ncbi.nlm.nih.gov/pubmed/22530540

so I want to be at a BMI of 24.9, so about 168lbs for me

I would assume 10-15% bodyfat at 168lbs is healthier than 40% bf at 24,9 BMI, so I'm working to keep my LBM and lose fat until I reach 168lbs

I was following the diet outlined in rapid fat loss V1, but I think I was getting too much broccoli, I was eating 3lbs of it a day and I got rapid Fat loss V2 and it said you can't eat all the non-starchy veggies you want.
I wasnt losing weight when I was eating 3lbs a day, so either it was too much veggies or I was getting the calories from elsewhere,

I invested in rapid fat loss v2 so I'm going to make the most of that money and write down what I do and what I eat and see if I can get down from
where I am now

End of June I was at 20% and 193lbs
so I have 25lbs to lose
so I'm thinking I can do this in 4-5 weeks for weight loss or about 12 weeks for fat loss

I've tweaked myselft so I mainly eat 2 things,. and I eat one of them a day, about 12 hours apart..
1
egg pudding 650 calories
1 banana 80
1 eggbeater carton(100 grams protein) 500(label is wrong or something is amiss the math doesnt add up)
1 spoonful ceylon cinnamon 20
1 spoonful navitas cacao 50

2
broccoli shake
1lbs broccoli (Im not sure how many calories I get out of this, but the package says 160calories)
handful of spinach Google says 7 calories/cup, so about 21 calories
half cup blue/red berries; call it 100

Omega 3= 50-100?

typical day is
total calories 650+281=about 1000
protein 100
fat 50

I workout 3 days a week
30 mins walking day

Deadline is Halloween-10-31-2013 to reach goal of 168lbs
but I'm going to go to july 14 to sept 7 about 8 weeks

One free meal/week(get those cravings satiated/look forward to) but I won't
eat too much, 2000 calories total? Im not sure


Day 1
Workout A

Iso lateral Bench press (280x8)x3

Pull down(180x8)x3

Pullups(BWx8)x3

Shoulder press(190x8)x3



Workout B

Hack squat(320x8)x3

Leg press(8x270)x3

Curls(3x80)x8

Triceps(3x120)x8
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  #9  
Unread 07-18-2013, 09:44 AM
bigboned bigboned is offline
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June 16th

Workout B

Hack squat(270x8)x3
no problems here

Leg press(8x170)x3
I am not sure why Im doing this, working the legs using big weight on the hack squat is risky, I'm fearful of hurting my knees

Curls(3x80)x8
I had really good form here, I was pleased

Triceps(3x120)x8
This is also easy, I think I need to increase the weight

June 18th


Iso lateral Bench press (270x8)x3

Pull down(180x8)x3

Pullups(BWx8)x3

Shoulder press(190x8)x3
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  #10  
Unread 07-18-2013, 09:53 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,909
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hi your log is sexy i like big boned studs. pics pl0x?
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