Better late than never

Discussion in 'Training Logs' started by jtrem, Mar 20, 2012.

  1. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    I have been wanting to start this for a while, but I have been putting it off for no reason.

    Age: 22

    Height: 6'0

    Starting weight - 226 (November 2011)

    Final weight - 185 (May 2012)


    New goal = 5/3/1 , get up to 210, solid, do it slow.

    Goals:

    Bench - 315
    Squat - 405
    Deadlift - 495
     
    Last edited: Jul 2, 2012
  2. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

    Joined:
    Jul 22, 2004
    Messages:
    3,410
    Likes Received:
    0
    What does that add up to in terms of calories and macros?
     
  3. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Breakfast:
    2 eggs, 6 whites 2 eggs = 12 g protein (200 cal) , 6 whites = 18 g protein(102 cal)
    2 pieces of ezekial bread = 30 g carb (160 cal) 6 g fiber
    1 scoop pb = 8 g fat (95 cal)
    30 p, 30 c, 8 f = 557 cal

    Mid Morning:

    1 can tuna = 20 g protein (100 cal)
    1 tbsp olive oil = 14 g fat (120 cal)
    broccoli
    2 oz wheat pasta = 40 carb (190 cal) 7 g fiber
    20 p, 40 c, 14 f = 410 cal

    Lunch
    7 oz grilled chicken marinated in italian dressing = 44 g prot, (250 cal)
    1/2 cup brown rice = 34 g carb (150 cal) 2 g fiber 2
    broccoli
    44 p, 34 c, whatever fat is cooked in = 400 cal

    Pre workout (4:30)
    1 scoop syntha 6 = 22 g protein (190 cal)
    1/4 cup oats = 13.5 g carbs (75 cal)
    22 p, 13.5 c = 265 cal

    Lift

    Post workout
    2 scoops syntha 6 = 44 g protein (400 cal)
    1/2 scoop gatorade powder = 13 g carb (70 cal)
    44 p, 13 c = 470 cal

    Dinner
    7 oz ground beef = 40 g protein (400 cal)
    broccoli
    italian dressing = 4 fat (45 cal)
    40 p, 4 f = 445 cal

    TOTAL = 200 p , 130.5 carbs, 30 fat = 2547


    If anyone has any suggestions to make it easier to get to my goal that'd be great.

    Currently doing abs 3 days a week and upping the cardio to 5 days a week until May 7.
     
    Last edited: Mar 20, 2012
  4. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

    Joined:
    Jul 22, 2004
    Messages:
    3,410
    Likes Received:
    0
    You're trying to gain or lose? 2477 + 200 seems like a lot to create a caloric deficit. The only way to really tell is to really track stuff. You can't really guesstimate.
     
  5. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    I'm trying to lose, maybe 10-15 more if it's possible. I normally have rice so that knows off about 8 carbs in each meal that I eat pasta and switch from the ezekial bread back to oats in the morning.

    I think at this point just lowering the fat and increasing the cardo will be the best approach because I don't really see any meals that I would like to lose.

    I'll do an exact caloric match tonight, it was a guesstimate because I am at work.
     
  6. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

    Joined:
    Jul 22, 2004
    Messages:
    3,410
    Likes Received:
    0
    You really have to weigh and measure everything.
     
  7. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Updated, 2547 calories, 200 p, 130.5 c, 30 f. Not really sure what to take out to lower calories.
     
    Last edited: Mar 21, 2012
  8. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Yesterday I did 10 x 10 squats with 185. It was tough because of endurance, but otherwise I need to go heavier.

    Also did 35 minutes of cardio on the treadmill.
     
    Last edited: Mar 23, 2012
  9. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Todays workout: Shoulders, Bis, Traps, Cardio

    SOHP - 95 x 10 , 115 x 10, 135 x 6, 145 x 4, 165 x 3, 135 x 6
    Lat raises machine - 30 x 20, 40 x 20, 40 x 20
    Rear delt - 20 x 15, 25 x 15, 30 x 12
    Shoulder press machine- 3 sets for 20

    Bis
    Seated DB curls - 20 x 20, 25 x 18, 30 x 15
    Preacher - 45 x 15 , 55 x 12 , 60 x 10
    Curl Machine - 3 sets for 20

    45 mins cardio - 15 eliptical, 15 treadmill, 15 bike, trying to take it easy on pulled hammy.

    Was doing a lot of super sets and it really sucks to be weak, but i'll get some strength back after May.
     
    Last edited: Mar 23, 2012
  10. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

    Joined:
    Jul 22, 2004
    Messages:
    3,410
    Likes Received:
    0
    :bigthumb:Hey, pretty good man.
     
  11. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Thanks man, hey you mentioned my calories were a little high...if you were me what do you think is feasible to take out?

    Rest day today.
     
  12. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

    Joined:
    Jul 22, 2004
    Messages:
    3,410
    Likes Received:
    0
    I'm not sure I'd change anything. If your metabolism keeps up with that and you're still losing weight or keeping even, then god bless. It's in the range of where it needs to be I think. Do you know generally about where your break even is on calories?
     
  13. Adom

    Adom Well-Known Member

    Joined:
    Aug 8, 2006
    Messages:
    31,810
    Likes Received:
    197
    great progess man!
     
  14. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh

    I did sedentary at 6'0 and it said 2300 if I recall correctly. I have stalled a little at 201-203 range so I think I do need a little tweek to my diet. Also seriously added cardio to my routine so hopefully it has the impact that i'm hoping for.
     
  15. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Thanks man! Hoping that when I get to 190 i'll have some luck with abs!
     
  16. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Weighed in at 200.5 today...

    Back day

    Pull ups
    9 wide grip
    5 wider
    7 wide grip
    8 shoulder width grip

    Lat pull down
    4 x 15

    DB Rows
    70 x10
    75 x 10
    80 x 10

    T bar Row
    45 + 25 x 15
    45 + 35 x 15
    2 45's x 12
    2 45's + 25 x 10, 2 45's x 10, 45 + 25 x 10 (non stop)

    Cable Row Superset with Facepulls
    4 x 20 each

    Lat Pulldown Behind the Head
    2 x 15 (60, 80)

    Bike for 10 mins to loosen up pulled hammy, taking it easy until monday on cardio.
     
  17. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Friday - Off

    Just signed up to take the GMAT on May 5. I'm going to study my ass off and diet/cardio my ass off for the next month!
     
  18. nox

    nox I'm actually ok looking... so chill.

    Joined:
    Nov 5, 2001
    Messages:
    7,065
    Likes Received:
    153
    Location:
    A castle nestled in a valley next to a waterfall
    this guy ain't got no ass!
     
  19. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    shit, idk about that!
     
  20. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Weighed 199.5 , first time under 200 since I was 15!

    3-24-12 Chest/Tris

    Bike for 10 for hammy

    BB Bench
    185 x 6
    205 x 6
    225 x 10
    245 x 6
    225 x 9, rest for 15 seconds, 225 x 3, rest for 15, 225 x 2

    DB Fly
    25 x 12
    30 x 12
    35 x 12

    Incline Hammer Strength / Dips superset
    45 each side x 20 / 15 dips
    45 + 25 x 15 / 12 dips
    2 45's x 12 / 10 dips

    Pushdowns / Abs
    3 sets x 12 heavy / some bull shit

    Rope Pushdowns (arms spread the whole time) / Abs
    3 x 20 light / crunches
     
  21. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    Sunday - OFF

    3-26-12

    Squat

    10 x 10 @ 205, extremely hard, next week only going to go up to 215

    45 mins cardio - incline brisk walk
     
    Last edited: Mar 27, 2012
  22. Adom

    Adom Well-Known Member

    Joined:
    Aug 8, 2006
    Messages:
    31,810
    Likes Received:
    197
    10x10 what?
     
  23. jtrem

    jtrem Active Member

    Joined:
    Jan 7, 2008
    Messages:
    1,666
    Likes Received:
    0
    Location:
    Pittsburgh
    10 sets, 10 reps, squat with 205 pounds...Sounded good in my head because I did it last monday, I didn't realize I left out the exercise! My bad.
     
  24. Bobert

    Bobert OT Supporter

    Joined:
    Jun 20, 2004
    Messages:
    26,676
    Likes Received:
    341
    Location:
    !Chicago/Boston
    How do you make a thread title like this and do it completely wrong?

    Better NATE than LEVER
     
  25. nox

    nox I'm actually ok looking... so chill.

    Joined:
    Nov 5, 2001
    Messages:
    7,065
    Likes Received:
    153
    Location:
    A castle nestled in a valley next to a waterfall
    10x10 + cardio? Brah, 10 sets of 10 IS cardio.
     

Share This Page