Great diet plan in my opinion. It is actually very close to what I do before meets in order to make weight. Cut out the sugars, breads .
and pasta.
Congratulations on the loss so far. Keep up the good work.
Now you’ve got me wanting some Pad Thai. Hope your weight loss goals all come to fruition. I on the other hand am trying to get to 220 lbs and keep the weight on through the summer. I’m only up to between 214 and 216 and that fluctuates due to work and I want to stay lean. Driving myself to eat more good carbs has been a challenge but is working.
It may sound weird but I’ve been taking CLA for a long time and it helps to keep me lean, and I think the coconut oil I take at different times also helps to keep my adipose down. The good fats help get rid of the bad or process the bad. Feel free to ignore anything I write here.
Thanks Dave.
GV, I have never in my life been in a situation where I needed to put on weight. I imagine that can be as much of a pain as losing it.
I am familiar with CLA. I never never heard of coconut oil though. Well, I have heard of coconut oil, but not as a supplement.
Okay…question for anyone who will answer…
Am I the only one who gets stressed before workouts about how it is going to go? It doesn’t matter if my planned top set is X pounds for 5 reps or if I am planning to make a max attempt. I have anxiety about not hitting the mark.
As an example, the 5 reps at 215# (MP), a week or so ago. I knew that is what I wanted to hit and was really stressed as to whether or not it was going to happen. Feeling the same way today about the idea of maxing. I don’t even have a specific number in mind. Just stressed that I won’t be happy with whatever it is.
I don’t so much experience it on bench and leg press, since neither are a focus right now. But I will fret it for days, on MP. When I can bench like I want, I will have it then too.
MP Day
Went in feeling…for lack of a better word…sleepy. My whole body felt like it wasn’t awake and kind of lethargic. I am not sure that it actually showed in the max, but I definitely felt it in any attempt to get reps.
Military Press
barx15
95x10
135x10
165x3
195x3
225x1
245x1
255x1
260x1 - This was a slooooow rep. Definitely all I had in me for today.
225x3
BB Shrugs
225x12
315x10
365x10
405x10 - 5 sec hold on the last rep
315x10 - 3 sec hold on the last 3
Rear Delt Raises
40x10
45x10x2
45x8
35x10
Lat Row Machine Thangy
160x10
200x10x2
Lat Pulls
130x10x3
DB Laterals
35x10x2
30x10
Not pleased, but happy, with the 260# MP. That is 25# more than I have even tried, since getting back. Once that was over, my stress (see previous post), kind of vanished and I just got the work done.
Going to add in some sets of 10, on MP, on bench day…to get the volume in.
Now, to get ribs on the smoker!
Legs and Arms
Not feeling on top of the world today either. I hope this isn’t a trend. But, the workout went well enough.
I did forget to eat, before I went in. So, a few sets were shorter that I would have liked. All said, though, I won’t complain.
Leg Extensions (Yes, I did these)
70x15
110x10
150x10
190x10
230x10
Leg Curls (Yes, I did these too)
90x10
110x10
130x10
150x10
Leg Press
350x15
530x15
710x15
800x10
850x10
Tricep Pushdowns - V-bar
160x15
205x10
220x10
235x10
235x10
205x10
Cable EZ-Bar Curls
90x10
110x10
130x10
150x8
OH Cable Tricep Ext
190x10
205x10
V-Bar Cable Curls
90x10
110x10
130x10
Done and Done…
Didn’t get to the ribs last night. Too late to start them. Went out and ate steak instead.
But they are going on the smoker as soon as I hit submit…
NICE 260 Little Strick Press ! Progress baby, progress. As for your question…yes… I always worry about hitting the “mandatory” reps… and I always lift better right after so I usually add a little work to the “main” lift.
And if I tried to do a tricep pushdown with 235 I would be the one getting lifted…off the ground.
[quote]LittleStrick wrote:
Okay…question for anyone who will answer…
Am I the only one who gets stressed before workouts about how it is going to go? It doesn’t matter if my planned top set is X pounds for 5 reps or if I am planning to make a max attempt. I have anxiety about not hitting the mark.
As an example, the 5 reps at 215# (MP), a week or so ago. I knew that is what I wanted to hit and was really stressed as to whether or not it was going to happen. Feeling the same way today about the idea of maxing. I don’t even have a specific number in mind. Just stressed that I won’t be happy with whatever it is.
I don’t so much experience it on bench and leg press, since neither are a focus right now. But I will fret it for days, on MP. When I can bench like I want, I will have it then too.[/quote]
I get a little anxious on squat day. Especially if I know I’m doing high rep work. Oh and before some conditioning work. I guess anything that’s going to hurt.
Great MP. You’re well on your way back to 300+.
Paul, I hadn’t thought about it but you are correct. That could be a new exercise…a pushdown/dip hybrid!
Steve, hopefully I get back to 300+ faster than last time. Or I might be doing it in the nursing home.
Of course, I would be the strongest old bastard in the building.
Glad I am not the only one who frets over lifts. I don’t so much worry about it hurting (like the fact that I can barely stand or sit, right now, because of my hammies), as I do failure. I hate to fail, even temporarily. Not so much that I am not willing to give it a go…but still.
I think that hatred of failure is why 300lb MPs occur…but isn’t that true of most of life?
Paul, there is definitely something to be said for hard-headedness. I have a lion share of that.
Also, for any interested, my daughter (14) has agreed to start going to the gym with me. Keep your fingers crossed that she takes to it and reaps the multiple benefits it can give. Also, that I keep my head about me and don’t scare her off.
Well, she has volunteered to start today, instead of Saturday. I think she might actually be interested.
She is already picking out gloves and workout shoes. She has Converse high tops, but says they hurt her feet.
Wish us luck!
Good luck. My 17 year old son hates going with me, but goes on his own all the time. My 13 year old daughter is just getting started as well. She see’s the benefit for volleyball and tennis. I’m just trying to keep it fun and light.
Have fun.
Bench Day
Well, her first workout is in the books. She ended up doing bench with me, since it is hard for me to break away from that. Unfortunately, the constantly changing weights and extra time on instruction seemed to have a negative impact on my workout. But it was worth it.
Bench
barx15
95x10
135x10
185x5
225x5
250x5
275x5
295x3 - needed a spotter to push it
305x3
I have no explosion. None. Zero. I guess the good news is that they may as well have been paused reps. So, not devoid of strength, just of pop.
Face Pulls
150x15
150x12x2
150x10
DB Bent Rows
115x10x3
Military Press
135x10x3 - Really worked on exploding off the bottom on these.
Not a bad workout. The bench continues to be a disappointment. But, such is life.
Now for the good part…
Lexie’s Workout
Bench - She said she didn’t think she could press the bar, before we got to the gym. We worked on hand placement and form.
Barx10x2 - She didn’t seem to notice the bar was there. She probably could have done 20 - 30 reps.
60x6x2 - She could have easily gotten 10 on these
65x5x2 - These were easy too - but she started getting tired.
Barx2x4 - working on hand placement
She easily could have put up 80# or more. And that is with her horrid form, no bar path, etc… We are going to spend a few weeks going over form before moving any further.
Lat Pulls
30x20 - She just can’t follow instructions 
50x10
30x10 - decided that 10 took too much effort and decided to go back down…lol
Seated Row Machine
30x10
50x10x2
Military Press Machine
30x10
50x10
30x10 - same…too much effort @ 50
Leg Press Machine
90x10
110x10
130x10
170x10
She was playing with these. She could have done 200# for 10
Leg Curls
30x10x3
50x10
Basically, she was good for 10 reps on every set and good for more than 10 on most of them. But this will give her a chance to see where she is, get used to the movements and get used to using her muscles.
She claims that she had a really good time, which kind of surprised her, even though she was looking forward to it.
She is already looking forward to Saturday.
workout with the daughter …priceless…enjoy!
Paul, it is priceless. Despite feeling really shy and awkward, she was very engaged, took instruction really well (even if it was harder to actually put into practice), seemed really happy to be doing something with me and genuinely seemed to have fun. It was a good time and helped take some of the edge off of me, that I usually carry through workouts.
It was fun watching her do an exercise for the first time, with x pounds. Move the weight up and get the reps she needed to, but decide that she had to try to hard to get them. So, she would move the weigh back down. She is so a millennial.
But it’s all good. I am looking forward to our next workout…as is she.
[quote]LittleStrick wrote:
Basically…
Phase 1 - cut out extraneous sugar (soda, dessert, sugary cereals (which I love), etc…)
Phase 2 - start limiting breads and pasta (Don’t make life miserable, but limit them until you feel the need.) Also, allow for a cheat day (I know, blasphemy…but I think it keeps my body guessing). But I have cut out dessert except for maybe once every 3 weeks.
Phase 3 - Tighten it down even more if needed, but make sure to feed before working out and getting the protein afterwards.
That is all I have done so far. Of course, I had, and have, plenty of weight to lose. But I am just shy of half-way to goal.
[/quote]
Very much the same mind set I have regarding things on my end Diet wise. Like you know I been focusing on conditioning. I haven’t tighten up the diet as of yet since I didn’t want change everything in one swoop.But the phases you mention parallels my own.Except I do your phase 1 &2 at the same time. On my end I just will keep my carb sources limited oatmeal,rice and sweet potatoes with some fruit.Cutting bread and pasta for me doesnt phase me because Ive gone ape shit on dropping weight and have done low carb diets before where the carb intake was jack and shit.But for me I found those kind of diets turned my training into shit.
[quote]bulldog9899 wrote:
[quote]LittleStrick wrote:
Basically…
Phase 1 - cut out extraneous sugar (soda, dessert, sugary cereals (which I love), etc…)
Phase 2 - start limiting breads and pasta (Don’t make life miserable, but limit them until you feel the need.) Also, allow for a cheat day (I know, blasphemy…but I think it keeps my body guessing). But I have cut out dessert except for maybe once every 3 weeks.
Phase 3 - Tighten it down even more if needed, but make sure to feed before working out and getting the protein afterwards.
That is all I have done so far. Of course, I had, and have, plenty of weight to lose. But I am just shy of half-way to goal.
[/quote]
Very much the same mind set I have regarding things on my end Diet wise. Like you know I been focusing on conditioning. I haven’t tighten up the diet as of yet since I didn’t want change everything in one swoop.But the phases you mention parallels my own.Except I do your phase 1 &2 at the same time. On my end I just will keep my carb sources limited oatmeal,rice and sweet potatoes with some fruit.Cutting bread and pasta for me doesnt phase me because Ive gone ape shit on dropping weight and have done low carb diets before where the carb intake was jack and shit.But for me I found those kind of diets turned my training into shit.[/quote]
That is the part I was trying to limit…where my strength went to shit. Fortunately, I am trying to regain strength, not forge new territory. Unfortunately, I am still seeing the negative effects…making everything harder and slower.
I tried the Atkins diet a couple of times. Both times, I hit two weeks and was still feeling like I wanted to die. I never seemed to round the corner and start feeling better. The first time I made it almost three weeks and decided it wasn’t worth it. The second time, two weeks was enough.
I can go lower carb, and I am good, as long as I am not working out heavy. But it catches me quick if I stay low and keep hitting the gym.
Glad that it is working for you!
[quote]LittleStrick wrote:
[quote]bulldog9899 wrote:
[quote]LittleStrick wrote:
Basically…
Phase 1 - cut out extraneous sugar (soda, dessert, sugary cereals (which I love), etc…)
Phase 2 - start limiting breads and pasta (Don’t make life miserable, but limit them until you feel the need.) Also, allow for a cheat day (I know, blasphemy…but I think it keeps my body guessing). But I have cut out dessert except for maybe once every 3 weeks.
Phase 3 - Tighten it down even more if needed, but make sure to feed before working out and getting the protein afterwards.
That is all I have done so far. Of course, I had, and have, plenty of weight to lose. But I am just shy of half-way to goal.
[/quote]
Very much the same mind set I have regarding things on my end Diet wise. Like you know I been focusing on conditioning. I haven’t tighten up the diet as of yet since I didn’t want change everything in one swoop.But the phases you mention parallels my own.Except I do your phase 1 &2 at the same time. On my end I just will keep my carb sources limited oatmeal,rice and sweet potatoes with some fruit.Cutting bread and pasta for me doesnt phase me because Ive gone ape shit on dropping weight and have done low carb diets before where the carb intake was jack and shit.But for me I found those kind of diets turned my training into shit.[/quote]
That is the part I was trying to limit…where my strength went to shit. Fortunately, I am trying to regain strength, not forge new territory. Unfortunately, I am still seeing the negative effects…making everything harder and slower.
I tried the Atkins diet a couple of times. Both times, I hit two weeks and was still feeling like I wanted to die. I never seemed to round the corner and start feeling better. The first time I made it almost three weeks and decided it wasn’t worth it. The second time, two weeks was enough.
I can go lower carb, and I am good, as long as I am not working out heavy. But it catches me quick if I stay low and keep hitting the gym.
Glad that it is working for you![/quote]
i think it boils down that certain people are better fat oxidizer then others.In a nut shell some guys just need more carbs in their diet then others.
Love reading about Lexie’s workout! I found it impossible to train my daughter at the same time as doing my own training. Sometimes meant two trips a day to the gym. And so funny that I forgot about OHPing when I was talking about the Big 3 in my log. Especially since you are the OHPing king!