i need to lose weight. Good news is im around 250 instead around 270 the last time i decided i needed to make a major fat loss. I think its been two or so maybe three months of ‘strength’ training and while ive maintained my cardio fitness ive defintely not been eating cleane nough to complement that. I started today and it felt good. I took a nice picture where i thought i looked fat as an inspiration…because i was sucking in 
well see, i think more good news is that i still have much more definition in my arms and even my obliques than ever, and they are as big as they were at 270, the arms that is. So thats good. I think if i drop 20-30 pounds slowly well see a pretty sexy bignate. i may track my food log or i may just be active about my eating for the first week or two. nothing to drastic just modify a few things.
Post your diet. Ill help you.
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[quote]theBird wrote:
Post your diet. Ill help you.
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…cant turn down free help. Ill post yesterdays a lil later and todays this evenig.
http://articles.elitefts.com/nutrition/nutritional-guidelines-from-sam-byrd-rach-edit/
This is one of the easiest guidelines to follow.
CS
[quote]CSEagles1694 wrote:
http://articles.elitefts.com/nutrition/nutritional-guidelines-from-sam-byrd-rach-edit/
This is one of the easiest guidelines to follow.
CS[/quote]
thanks man ill take a look at that later as well. the first thing on only eating things you can grow or kill haha thats usually like the first principle i employ to ‘clean’ up my soruces 
did some plyos, farmr carry’s for the first time in years and some sprints. Sexy.
Diet for today was:
1 shake consisting of lowfat milk, 2 scoop whey protein, chunk of natural peanut buter, 1 banana.
1 monster energy drink…was drinking 2-3, so im dropping it to 1 then in a week or two.
1 whole wheat bread and chicken sandwhich, lil mayo
2 protein bars(400 cals total)
1 chicken parm (450 cals)
4 eggs/veggies (360 cals or so)
every thing else i dont know the cals on, well monster is 200 so thats an easy cut in a week or two. But other wise i feel hungry which is good but not low on energy which means my water and nutrient intake should be pretty good. I have been prone to fainitng so i dont want to just drop cals super low rapidly.
Thoughts bird?
[quote]bignate wrote:
Diet for today was:
1 shake consisting of lowfat milk, 2 scoop whey protein, chunk of natural peanut buter, 1 banana.
1 monster energy drink…was drinking 2-3, so im dropping it to 1 then in a week or two.
1 whole wheat bread and chicken sandwhich, lil mayo
2 protein bars(400 cals total)
1 chicken parm (450 cals)
4 eggs/veggies (360 cals or so)
Thoughts bird?[/quote]
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Don’t drink low-fat milk. Drink the real stuff. Tastes so much better.
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Monster energy drink? Are you serious? Those things are terrible. Do you appreciate a good machiatto?
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Bread? Did you know 2 slices of bread spikes your insulin as much or more as a tablespoon of table sugar?
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Are they low carb protein bars? If so, ditch them, they are full of crap. I would reduce protein bar consumption to 2- 3 a week and treat them as a treat. Maybe have them after a work-out.
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Eat more eggs.
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[quote]theBird wrote:
[quote]bignate wrote:
Diet for today was:
1 shake consisting of lowfat milk, 2 scoop whey protein, chunk of natural peanut buter, 1 banana.
1 monster energy drink…was drinking 2-3, so im dropping it to 1 then in a week or two.
1 whole wheat bread and chicken sandwhich, lil mayo
2 protein bars(400 cals total)
1 chicken parm (450 cals)
4 eggs/veggies (360 cals or so)
Thoughts bird?[/quote]
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Don’t drink low-fat milk. Drink the real stuff. Tastes so much better.
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Monster energy drink? Are you serious? Those things are terrible. Do you appreciate a good machiatto?
-
Bread? Did you know 2 slices of bread spikes your insulin as much or more as a tablespoon of table sugar?
-
Are they low carb protein bars? If so, ditch them, they are full of crap. I would reduce protein bar consumption to 2- 3 a week and treat them as a treat. Maybe have them after a work-out.
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Eat more eggs.
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shit son just laying on the hurt. Why would i drink fatty milk if i want less dense foods without sacrificing protein? I grew up on skim so even 2% tastes great to me.
Ill work on eating more eggs hahaha, they are not low carb actually the protein bars that is. They are made with whole grains only, protein and a lil bit of sugars. They taste good, dont have an absurd amount of calories and are filling. Idk its an easy way to keep track of cals in if im on the go ya know?
Whole bread really that bad once a day for a sandwhich bro?
and no i dont like coffee, i honestly dont drink monster for the buzz, its the only drink i think tastes as good as it does. I stopped drinking anything but water and monster hahaha, whenever i go to get a drink if im not getting a monster nothing else really seems like it would taste as good, even a soda or milkshake esc sugary milky drink. Mostly im gonna just reduce them and phase them out and just stick to water.
Keep dishing me the hurt man
Im thinking of getting a box of protein bars in, with about 25 grams of protein and 30 grams of sugar, and use them for an occasional post-workout “treat”.
Why dont you substitute the bread for some basmati rice maybe?
I think you might be addicted to the “buzz”. Those drinks dont taste that great. How much sugar are in those? Or do they use artificial sweetners?
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[quote]theBird wrote:
Im thinking of getting a box of protein bars in, with about 25 grams of protein and 30 grams of sugar, and use them for an occasional post-workout “treat”.
Why dont you substitute the bread for some basmati rice maybe?
I think you might be addicted to the “buzz”. Those drinks dont taste that great. How much sugar are in those? Or do they use artificial sweetners?
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not sure i think its like 50 grams hahahaha but na dude, there is nothing better tastng than a nice cikd green monster
ill detail training tomorrow when i can type better than dwojkooadojdoqjdoqaod
well before i forget it…
split squats
BWx2x10
25’sx2x10
Front squat holds
135
225
315
365
405
Box squats narrow
135x3x10
GM’s
65x20
85x20
Plank/sidelegraise/single leg glute birdge
30seconds/20reps/12reps|x2
Leg raises
3x20
felt nice, did a lil shoulder prehab, wanted to go life today cuz my legs were fucked still, and i did upper two days ago so i wanted to wait to get my last upper body workout before vacation tomorrow.
Diet:
Protein bar
Chicken sandwhic on whole wheat
Monster
Chicken Parm meal
Assorted hummus, onions, peppers, some chips :(, fish, cuscus, and veggie mix. Ihad dinner with my boss and the head my lab, to tahnk them for the job this summer so i kinda had to socialize and didnt have a choice. Could have had less, but i feel light still so i think thats good. Well see, i was down 1 pound today! HOLY SHIT
[quote]bignate wrote:
ill detail training tomorrow when i can type better than dwojkooadojdoqjdoqaod[/quote]
Feeling a bit jittery after your daily Monster drink?
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[quote]theBird wrote:
[quote]bignate wrote:
ill detail training tomorrow when i can type better than dwojkooadojdoqjdoqaod[/quote]
Feeling a bit jittery after your daily Monster drink?
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na…feeling a bit fucked up after lots of something.
It has its perks. 
ya feel?
[quote]bignate wrote:
[quote]theBird wrote:
[quote]bignate wrote:
ill detail training tomorrow when i can type better than dwojkooadojdoqjdoqaod[/quote]
Feeling a bit jittery after your daily Monster drink?
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na…feeling a bit fucked up after lots of something.
It has its perks. ya feel?[/quote]
No.
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diet for today
2 bacon egg and cheese…i know, i was super sick this morning and wanted to get some greasy shit in and just
4 lean beef patties
2 chicken ceaser wraps
3 monsters
lots of junk…
im on vacation and my friends has zero food so we bought shitty snacks and shit late night style.
Were going shopping tomorrow though for real food, gonna buy lots of salad shit, lean meat and other veggies/milk etc… and cook for us haha. It will be nice and healthy and taste suoer excekken :-X
so yeah one bad night with the nutrition but lots of protein
forget if i logged my workout or not so here it is:
Flat fly’s ss with barbell row(super squeeze on both and nice controlled slow reps)
8’sx20/45x20|x2
15’sx20/95x15|x2
25’sx20/145x15
Decline
25’sx20/185x15
felt super good after this already heh
Icline pushups
Bwx12
25x8
45x8, Bwx4…smashed
Tbar Rows(really good MMC on these today)
50x20
75x20
100x20
125x20
Side swings
25’sx50/50 god dayum! whata a nice pump
Tricep extensions with band/K pipe curls
MMx40/25x20|x2 epic pumpski
Contact twists…2 sets.
FElt fantastic, especially after throwing up this morning…wasnt sure if i would be able to train or not, but i did and it felt nice.
Gonna be runnign and wlaking alot on this vacation, take a nice 5 day break from weights or so, i think it will actually feel really nice and maybe heal me up a bit.
[quote]bignate wrote:
FElt fantastic, especially after throwing up this morning…wasnt sure if i would be able to train or not, but i did and it felt nice.
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Good on you for training even though you had a hangover.
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[quote]theBird wrote:
[quote]bignate wrote:
FElt fantastic, especially after throwing up this morning…wasnt sure if i would be able to train or not, but i did and it felt nice.
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Good on you for training even though you had a hangover.
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no pain no gain!
Today iwalked 4 miles and ran 4 miles alternating pretty much. It felt great…trying to nap now
wassup Large Nathan, had a bit of an epiphany I thought I’d share, might help you out a bit.
Basically, my shoulder problems are caused mostly by having rhomboids that are tighter than a nun’s cunt (pardon the expression), which means my shoulders are stuck in downward rotation.
Like an IDIOT, I’ve been concentrating on training my shoulders with as much external rotation as possible, but totally neglecting UPWARD rotation. See where I’m going with this?
What I’ve been doing is basically just prone trap raises done with a resistance band. If you kneel on one end of the band and angle your body at like 45 degrees to the floor you can do prone trap raises and the diagonal pull of the band seems to perfectly mimic the angle your scapula makes when it rotates upward.
After a week of doing 100 reps of these a day my shoulder feels better than it has in years! Literally years. 2 months of no pressing and just rowing didn’t do a damn thing, but a week of this exercise has my shoulder good as new.
I think our shoulder problems are kinda similar so it might be worth you trying it.
take is easy mate, don’t be drinking too much on vacation now!