From Fatass to Badass - A Journal of Change

[ZGzaZ]

Great job on the PR! One thing I can note though, is your dead sets should have looked more like:

Deadlift:
5 x 170
5 x 205
5 x 240
5 x 275

Your top set -12.5% for 3rd set, -12.5% for 2nd set, -12.5% for 1st is the recommended jumps.

 

[Big_Turtle]

Great job on the PR! One thing I can note though, is your dead sets should have looked more like:

Deadlift:
5 x 170
5 x 205
5 x 240
5 x 275

Your top set -12.5% for 3rd set, -12.5% for 2nd set, -12.5% for 1st is the recommended jumps.

Thanks, I'll work on setting them up better.

 

[ck2006]

Week 3 Day 2

Squats
5 x 105
5 x 145
5 x 185
5 x 185

No prob. Went slow, stayed in the hole for about two to three seconds, ATF as always.

Military Press
5 x 60
5 x 75
5 x 95
5 x 110

These actually felt easier than last week.

Deadlift
5 x 145
5 x 185
5 x 225
5 x 275 YEAH!!!

I have to admit, after missing before with the 265, I was a little nervous before I started lifting. But the first set, as you should expect, felt extremely light. The second felt good. By the end of the third set I knew that I had this. After the last set I felt so pumped that I wanted to slap another twenty pounds on and do another set. F-ing A!!!!

Awesome job on the PR's!!!

 

[SgtSlaughter]

Great lifting man!! You're going to be putting up some great numbers!!

Current Stats
Weight: 372 lbs, down 14 pounds
Bodyfat percentage: 36.4%, down by 1.4%
Bodyfat pounds: 135.5 lbs, down 10.5 lbs
Lean Body Mass: 236.5, down by 3.5 lbs
Not bad, overall, I guess. Wish I hadn't lost the LBM, but it's really not too surprising. I think I may not be getting enough protein in my daily diet. I'm going to head over to fitday or something like it and see if I can figure out a rough idea of what I'm getting each day as far as protein, carbs, and fat are concerned.

You NEED to track your intake (www.fitday.com) while your cutting weight. it's the only way you can tweak your diet and be aware of how your fueling it

Awesome job so far!!!

 

[Protobuilder]

Great job, BT. You're a big dude and as you get more used to the lifting and start dropping some more fat, you'll really be a force.

Re: losing LBM . . . how fast are you dropping weight, period? If it's just rolling off, you may have cut your calories too severely and could be dropping LBM. Usually LBM sticks around if you're lifting heavy, so long as you don't submarine your calories dratsically. Track your daily caloric intake and your protein grams. At all costs, get your daily protein intake. Make up the rest of your cals w/ fats & carbs (probably healthier to go w/ fiberous veggies/carbs & healthy fats but it'll probably work either way).

 

[Big_Turtle]

I'm actually not dropping weight all that quickly. I've been flirting with 370 for a good week now and just seem to be hanging out a little above it. I don't think it's that I cut my calories too low. I went and punched in a sample diet and I'm usually getting around 3,000 calories a day, probably a few hundred more on spaghetti night but on a good day I think I'm only getting around 200 grams of protein, and it could be a good deal less on somedays.

I've worked up a sample meal plan that will give me 350 grams of protein, 175 grams of carbs, and 95 grams of fat, 2900 calories total (if I remember correctly). As big as I am and as physical as my days are, between work and working out, I know I can lose weight eating this way. My only question is if I can afford to follow it. Money is tight right now. I'm not trying to use that as an excuse to eat crappy food, it's just the truth, I'm not sure if I can afford to buy all of this food in the amounts required. I'm going to do some price checking and see how much it will cost each day. Til then, I'll post it up if anyone wants to comment on it.

Meal 1: 6 scrambled eggs, 1 cup of Fiber 1, 1 cup 2% milk
Meal 2: 1/2 lb ground turkey, 1/2 of a bell pepper, sliced
Meal 3: 1 1/2 cups brown rice, 2 cans tuna, 1 cup of broccoli
Meal 4: 1/2 lb ground turkey, 1/2 of a bell pepper, sliced
Meal 5: Two boneless skinless chicken breasts, 2 cups green beans

Roughly three hours between each meal.

 

[Big_Turtle]

Week 3 Day 3

Squats
5 x 135
5 x 160
5 x 190
5 x 225
3 x 265
8 x 190

Bench
5 x 120
5 x 140
5 x 165
5 x 195
3 x 230
8 x 165

Rows
5 x 105
5 x 120
5 x 140
5 x 165
3 x 195
8 x 140


Awesome workout. Nailed all my lifts without any real trouble. Some little guy that was moderately jacked nearly screwed up my bench though. As I was doing my triple he came trotting over. He popped up behind me just as I was finishing my third rep. Thankfully, he didn't have time to actually grab the bar. Close one. I think he was looking for a friend. He told me something about how he likes to have someone there when he goes heavy, just in case, and then he went straight over to another bench and started lifting. He had been doing Arnold Presses before the spot, so I think he may have been hoping that I would come over and offer to spot him. I'm not really a social person, so if you want a spot you should ask and I'll probably do it. Otherwise, I'm just gonna do my lifts, which I did. Went through the rest of my workout and he didn't say anything else, though he did hover around me some.

 

[Big_Turtle]

Week 4 Day 1


Squats
5 x 140
5 x 165
5 x 190
5 x 225
5 x 275

Bench
5 x 125
5 x 145
5 x 170
5 x 200
5 x 235

Rows
5 x 105
5 x 125
5 x 145
5 x 170
5 x 200


Pretty good workout, overall. I was feeling good on my lifts, so I bumped the top set up a few pounds from what I had planned on. Still managed to nail all five reps, although it was a struggle on the bench. After the 4th rep I got it to about halfway it stalled for a second, but I didn't get stapled.

Weighed myself this morning. I'm down to 370 exactly. Also, I've lost two inches from my abdomen, which is always nice. Another 25 or so and I'll be happy.

 

[Protobuilder]

Nice job. Those are strong lifts for a guy new to lifting. And dropping 2" from the waist is awesome. It'll keep on shrinking . . .

 

[BiggT]

Those really are nice looking numbers for somebody new to lifting, that 240lbs of lean body mass is serving you well......whats your overall bodyweight goal? 280-ish? I can't remember what the original plan was.