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Delinquent
Well-known member
Well it's been almost 2 years since I have worked out for any consistent period of time so I'm definitely overdue in a big, fat way lol. Been through hell and back due to alcoholism/depression/anxiety. I have gained 50lbs+ of fat within about a year so my midsection and armes are full of nasty stretchmarks. What made me get back into it was some heart palpitations that I had for 4 days last month. I went to the hospital and thankfully everything was ok. I had to wear a holter heart monitor for a day which gave some questionable results. I then had bloodwork done which showed that my liver and other values were remarkably good with the exception of my cholesterol. It was at a whopping 274 when it should be under 200. After sitting in the cardiologists waiting room, there wasn't anyone else in there even close to my age and were severely obese. This hit me like a ton of bricks. So here I am. Fat as hell and looking to get back into something that I truly loved at one point in my life.
Supplementation will be stimulant free(with exception of Yohimburn) due to the heart probs and anxiety.
Here is what I plan on doing:
Water intake will start at about 1/2 gallon/day because I know I won't be able to down a gallon since it's been so long.
Pre-Workout:
Yohimburn
2-3 caps Levorex
2 caps Neurogenix
At least 16oz water before working out
Immediately Post workout:
Gplenish
2 caps Glucorell
Once I get home:
~8:15am
2 caps multivitamin and multimineral
1 Cup Oatmeal
Either chicken breast or egg whites (kinda wanna stay away from the whites due to cholesterol. May look into that EggBeater stuff)
1 hour later:
~9:15am
2 caps Levorex
2 caps Neurogenix
1 hour later:
~10:30am
Protein shake
2 caps Glucorell
1 hour later:
~11:30am
Chicken breast with a cup of rice or some other carbs
1 hour later:
~12:30pm
2 caps Levorex
2 caps Neurogenix
1 hour later:
~1:30pm
Protein Shake or Chicken Breast
2 hours later:
~3:30pm
Protein Shake or another chicken breast to break up the shakes
2 hours later:
~5:30pm
Protein Shake
2 caps Glucorell
1.5 hours later:
~7:00pm
Chicken breast with some type of veggie and maybe a little carbs since I will be taking glucorell beforehand.
Couple hours later will be my bedtime cocktail
Maybe a protein shake here but I'm not too sure
50mg 5-HTP
100mg Inositol
Workout Regime
I'm gonna have to start really slow here since it has been so long plus of my heart.
Monday
Cardio 5 minutes
Legs
Squat 1 warmup set 20 reps then 3 sets of 10-12 reps
Leg extension 2 sets 10-12 reps
Leg curls 2 sets 10-12 reps
Calf raise 2 sets 10-12 reps
Tuesday
Cardio for 1 hours at slow pace
Wednesday
Cardio 5 minutes
Chest
Bench 1 warmup set of 20 reps then 3 sets of 10-12 reps
DB Flys 3 set of 10-12 reps
Back
Seated Cable Rows 1 warmup set of 20 reps then 3 sets of 10-12 reps
Lat pulldowns 2 sets of 10-12 reps
Thursday
Cardio for 1 hours at slow pace
Friday
Delts
Lateral DB raise 2 sets 10-12 reps
Military Press 2 set 10-12 reps
Biceps
Straight bar curls 1 warmup set 20 reps then 3 sets 10-12 reps
Hammer Curls 3 set 10-12 reps
Triceps
Tricep kickbacks 1 warmup set of 20 then 2 sets 10-12 reps
Tricep pushdowns 3 sets 10-12 reps
I may work in some more cardio at the end of Wednesday and Friday workouts but I'm sure I'm gonna be dying from just this little bit of working out so that will come later.
Supplementation will be stimulant free(with exception of Yohimburn) due to the heart probs and anxiety.
Here is what I plan on doing:
Water intake will start at about 1/2 gallon/day because I know I won't be able to down a gallon since it's been so long.
Pre-Workout:
Yohimburn
2-3 caps Levorex
2 caps Neurogenix
At least 16oz water before working out
Immediately Post workout:
Gplenish
2 caps Glucorell
Once I get home:
~8:15am
2 caps multivitamin and multimineral
1 Cup Oatmeal
Either chicken breast or egg whites (kinda wanna stay away from the whites due to cholesterol. May look into that EggBeater stuff)
1 hour later:
~9:15am
2 caps Levorex
2 caps Neurogenix
1 hour later:
~10:30am
Protein shake
2 caps Glucorell
1 hour later:
~11:30am
Chicken breast with a cup of rice or some other carbs
1 hour later:
~12:30pm
2 caps Levorex
2 caps Neurogenix
1 hour later:
~1:30pm
Protein Shake or Chicken Breast
2 hours later:
~3:30pm
Protein Shake or another chicken breast to break up the shakes
2 hours later:
~5:30pm
Protein Shake
2 caps Glucorell
1.5 hours later:
~7:00pm
Chicken breast with some type of veggie and maybe a little carbs since I will be taking glucorell beforehand.
Couple hours later will be my bedtime cocktail
Maybe a protein shake here but I'm not too sure
50mg 5-HTP
100mg Inositol
Workout Regime
I'm gonna have to start really slow here since it has been so long plus of my heart.
Monday
Cardio 5 minutes
Legs
Squat 1 warmup set 20 reps then 3 sets of 10-12 reps
Leg extension 2 sets 10-12 reps
Leg curls 2 sets 10-12 reps
Calf raise 2 sets 10-12 reps
Tuesday
Cardio for 1 hours at slow pace
Wednesday
Cardio 5 minutes
Chest
Bench 1 warmup set of 20 reps then 3 sets of 10-12 reps
DB Flys 3 set of 10-12 reps
Back
Seated Cable Rows 1 warmup set of 20 reps then 3 sets of 10-12 reps
Lat pulldowns 2 sets of 10-12 reps
Thursday
Cardio for 1 hours at slow pace
Friday
Delts
Lateral DB raise 2 sets 10-12 reps
Military Press 2 set 10-12 reps
Biceps
Straight bar curls 1 warmup set 20 reps then 3 sets 10-12 reps
Hammer Curls 3 set 10-12 reps
Triceps
Tricep kickbacks 1 warmup set of 20 then 2 sets 10-12 reps
Tricep pushdowns 3 sets 10-12 reps
I may work in some more cardio at the end of Wednesday and Friday workouts but I'm sure I'm gonna be dying from just this little bit of working out so that will come later.
