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Jaded Might
New member
Hello All,
Just wanted to say thanks for the diet and workout info.
I have done one 4 week eating/workout routine, took 1 week off and am in the process (3rd week) of my second 4 week routine.
33 years young, 6'3
Started 244lbs, BF% unknown - measurement across the belly button was 38 inches, stomach region had the bottom 2 covered and the middle two where about gone.
I am now at 232lbs, measurement across the belly button is 36 inches, stomach region has top 4 showing and a curve starting to appear around the bottom 2, obliques are in the process of showing themselves and I can finally see where my lat attaches at the bottom of my back (ie: love handles have faded dramatically). I have filled back out and am almost ready to take my shirt of in public <chuckles at himself> again.
Just wanted to express my thanks to you for the info, the debates and the help.
Workout:
Monday: Hacksquat 4x8, sled 3x8, leg xtion 3x8, Standing leg curl 4x8, seated leg curl 3x8, straight leg Deadlift 2x8
Tuesday: Med grip pull-up 4xpositive failure, lat pull down 3x8, DB rows 2x8, close-grip pull down 2x8 or t-bar row 2x8
Wednesday: Incline DB press 4x8, flat DB press 3x8, pec dec 3x8, dips 2xfailure
Thursday: DB press 4x8, lateral raise 3x8, rev pec dec 3x8, seated calf raise 4x8, standing calf raise 4x8
Friday: nose crushers 4x8, tricep push down 3x8, close grip bench 3x8, DB Curl 4x8, BB reverse grip curl 3x8, forearm machine-type-thingy 3x8
Saturday/Sunday: off
Cardio/other:
M-F - First thing in the AM Every morning - 3 sets of crunches to positive failure
M/W/Th/F - Right after the crunches - 6 mile bike ride, hilly terrain
M/W/F - during lunch (12'ish) 3 mile jog/shuffle
Diet:
5am - Before crunches (after morning pee) 2 xenadrine rfa-1 and 1 cup black coffee
6:50am - 2 scoops of simply protein, 1/3 cup dry oatmeal, 1 banana, 1 teaspoon creatine in 2 cups water
9:00am - 8oz hamburger (96% lean) sandwhich with lettuce and tomato (2 slices wheat bread)
10:45'ish am - 2 xenadrine rfa-1 and 1 cup black coffee
11:15am (after run) - 6-8 oz of fish/pork/can of tuna or steak (needed some variety) and 2 cups broccilli
3:00pm - 8oz hamburger (96% lean) sandwhich with lettuce and tomato (2 slices wheat bread)
6:00pm (after workout) - Meal replacement - eas myoplex thingy
RIght before bed - 2 scoops of simply protein in 1.5 cup water
I consume about 1.5 gallons of water a day.
Supplements:
Xenedrine - 2 pills taken 2 times a day
Creatine Monohydrate (just the powder, not delivery system) - 10g a day
Simply protein - 4 scoops a day (20g protein, 3.5g carb I beleive, per scoop)
Meal Replacement - 1x a day
THe week off is me eating what I want, with-in reason, and are still pretty clean. Only 1 shake and 1 Meal replacement, no xenadrine or creatine. No work-out. Still do sit-ups, bike and run.
After this 4 week routine I am going to take another week off and then start a 3rd 4 week routine. Any/all comments for my 3rd routine would be greatly appreciated, espeically a work out. My Physical Training requirements will be met for this part of the year (i am US military and have 2 PT tests a year) and I will be starting HIIT for my cardio with the bike thrown in to switch it up.
Your time, patience and energy are greatly appreaciated:
Jaded Might
Just wanted to say thanks for the diet and workout info.
I have done one 4 week eating/workout routine, took 1 week off and am in the process (3rd week) of my second 4 week routine.
33 years young, 6'3
Started 244lbs, BF% unknown - measurement across the belly button was 38 inches, stomach region had the bottom 2 covered and the middle two where about gone.
I am now at 232lbs, measurement across the belly button is 36 inches, stomach region has top 4 showing and a curve starting to appear around the bottom 2, obliques are in the process of showing themselves and I can finally see where my lat attaches at the bottom of my back (ie: love handles have faded dramatically). I have filled back out and am almost ready to take my shirt of in public <chuckles at himself> again.
Just wanted to express my thanks to you for the info, the debates and the help.
Workout:
Monday: Hacksquat 4x8, sled 3x8, leg xtion 3x8, Standing leg curl 4x8, seated leg curl 3x8, straight leg Deadlift 2x8
Tuesday: Med grip pull-up 4xpositive failure, lat pull down 3x8, DB rows 2x8, close-grip pull down 2x8 or t-bar row 2x8
Wednesday: Incline DB press 4x8, flat DB press 3x8, pec dec 3x8, dips 2xfailure
Thursday: DB press 4x8, lateral raise 3x8, rev pec dec 3x8, seated calf raise 4x8, standing calf raise 4x8
Friday: nose crushers 4x8, tricep push down 3x8, close grip bench 3x8, DB Curl 4x8, BB reverse grip curl 3x8, forearm machine-type-thingy 3x8
Saturday/Sunday: off
Cardio/other:
M-F - First thing in the AM Every morning - 3 sets of crunches to positive failure
M/W/Th/F - Right after the crunches - 6 mile bike ride, hilly terrain
M/W/F - during lunch (12'ish) 3 mile jog/shuffle
Diet:
5am - Before crunches (after morning pee) 2 xenadrine rfa-1 and 1 cup black coffee
6:50am - 2 scoops of simply protein, 1/3 cup dry oatmeal, 1 banana, 1 teaspoon creatine in 2 cups water
9:00am - 8oz hamburger (96% lean) sandwhich with lettuce and tomato (2 slices wheat bread)
10:45'ish am - 2 xenadrine rfa-1 and 1 cup black coffee
11:15am (after run) - 6-8 oz of fish/pork/can of tuna or steak (needed some variety) and 2 cups broccilli
3:00pm - 8oz hamburger (96% lean) sandwhich with lettuce and tomato (2 slices wheat bread)
6:00pm (after workout) - Meal replacement - eas myoplex thingy
RIght before bed - 2 scoops of simply protein in 1.5 cup water
I consume about 1.5 gallons of water a day.
Supplements:
Xenedrine - 2 pills taken 2 times a day
Creatine Monohydrate (just the powder, not delivery system) - 10g a day
Simply protein - 4 scoops a day (20g protein, 3.5g carb I beleive, per scoop)
Meal Replacement - 1x a day
THe week off is me eating what I want, with-in reason, and are still pretty clean. Only 1 shake and 1 Meal replacement, no xenadrine or creatine. No work-out. Still do sit-ups, bike and run.
After this 4 week routine I am going to take another week off and then start a 3rd 4 week routine. Any/all comments for my 3rd routine would be greatly appreciated, espeically a work out. My Physical Training requirements will be met for this part of the year (i am US military and have 2 PT tests a year) and I will be starting HIIT for my cardio with the bike thrown in to switch it up.
Your time, patience and energy are greatly appreaciated:
Jaded Might
