Unfortunately, I am not able to go consistently. My schedule is just on the go. It’s ok though, we got this! I plan to just show up for a month or so first and get the habit formed, and then eventually pick a program. Have a recommondation?
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328.0lbs this morning. Feeling really good today!
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That’s a strong foundation already! Congratulations!
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First, congratulations on your sobriety and 100 lbs. weight loss! Second, your goal for your 40th birthday is admirable. That is your long term goal, may I suggest chunking that into short term goals.
A short term goal maybe as simple as setting the number of times you attend the gym on a weekly basis. I am sure this has been addressed already. but just find a set number of times per week and be persistent. Keep a journal you have to write in. Pen and paper. T-Nation is good. I enter workouts here weekly. But, keep that pen and journal next to you. A 3x5 spiral bound notebook works great. I use the following I found on Amazon, but again a 3x5 spiral bound is excellent.
(That is really big.)
Food is a bitch. It is everywhere. I do not know what protein requirements are, a gram per pound? So track that. The best diet advice I can give is, when you eat that first meal of the day, pack it with eggs. That will help suppress your appetite. I have found that works for me. Other wise I am eating the paint off the walls by 9:30 AM.
Those have to be specific, short term, and attainable.
I am not going to tell you what program you should adhere to. There are folks here better suited for that. Personally I stick to shorter, full body workouts. usually 3 sets. But, I will then make a push for a week or two using 4-5 sets (up to 12 reps). I crap out and back off. But that is me. We do have one thing in common I noticed, I keep my sets (or try to) to 30 seconds apart. When I switch to a new exercise I try to start that within 1-2 minutes. It does not always work that way, but I make that a goal.
In regards to depression, it sucks. I do not know if you are a coffee drinker. But, a mate’s doctor told him a cup or two of coffee in the morning can help alleviate (not cure) depression. I gave it a try as well. It seems to alleviate the morning melancholy. Too much makes me anxious. Plus, when I am doing an early AM workout, the Folgers greases the joints and perks up the energy.
Not so much. you see your workout ending short of the mark. I see you got to the gym. Cramping sucks, and we all probably cramp. Keep an eye on it, and your sodium intake. Maybe a LMNT or like packet will help get reduce the cramping. I have never used those, so I cannot comment on that, nor your sodium/potassium needs.
Well, a long drawn out post. I apologize. However, the best to you and your efforts!
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I’m using notepad on my phone to track what I’m doing as far as workouts, and a calorie counter app to track nutrition. Short term goal is definetly to get out of the 300lb club. I want to be in 290s, and I want to be able to FIT IN THE DAMN SHIRTS I WAS ABLE TO WEAR WHEN I WAS 30 YEARS OLD. I want this goal SO BAD. I have really nice shirts, that I kept this whole damn time, but I’m too fat to fit into them. I also want to bench 315lbs again. I also never squatted 315, or deadlift 405, and I want to accomplish that.
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I’m so exhausted today. I didn’t sleep well last night, and I didn’t do anything today. I’ve been taking it easy, and my appetite was nonexistent. Whatever. Back to business tomorrow. I got arms, back, and chest to hit too. I’m aiming for the gym 4-5 times a week. I’m going to play it by ear, let’s see what happens.
1092 calories, 96g C, 33g F, 94g
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Gotta eat to lose weight man. Are you supplementing, vitamins, or anything?
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Yes of course. I’ll make up the calories tomorrow. I drank a lot of fluids + electrolytes today and am feeling a lot better. I’ve yoyo’d a lot of weight throughout my life.
I lost weight from 330 to 250lbs when I was in early 20s. Eventually gained it all back.
367 to 285 at 30 years old. This was also the first time I got sober. Eventually relapsed during covid and gained it all back and was barely alive. I was deep into the bottle and miserable.
I’m so laser focused right now. Tomorrow, back in track for proper nutrition and training
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I am also on TRT+, reta, peptides, and hgh as well. I can list out everything I am taking if anyone is interested
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I benched the six plates, thirty years ago. It is quite an accomplishment. I believe you will do it again.
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Oh yeah dude list it out.
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Hell yeah brother. Good stuff! My max was 365 for 3. I never went for the 405. Smh. Young, dumb, and directionless. I don’t even know if I have the joints or bone structure for that anymore. I just want to be healthy, happy and have freaky pumps these days
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Sure!
250mg Testosterone Cyp split 2x
160mg Primo E split 2x
1000iu HCG split 2x
25mcg t3 (I have high rt3)
4iu HGH before bed
6mg Reta
KLOW
Methylated Multivitamin
Fish Oil 5g
Magnesium 2g
Glycine 3g
Taurine 3g
600mg L Carnitine Injectable 1-3x a week (whenever I feel like it, I should be more consistent)
Methylcobalamin (vit b12) injection 1-2x week
Methylated folic acid 1-5x a week
Methylated B complex
Iron Bisglycinate 25mg x2 a day
2g astralgus
50mg zinc
760mg milk thistle
1g tudca
1g choline
Digestion enzymes
20,000 iu Vitamin D
10g of L Citruline before workouts
20mg cialis before workout
10g creatine
Apple cider vinegaR
Glutathione
I have a bad iron deficiency anemia, and recently found out I have the MTHFR gene mutation. I’m feeling so mentally clear lately why i’m so motivated to do this the right way this time around. Diabetes t2, and insulin resistance runs bad in my family. This stack keeps my lipids in check, and my A1C in a sweet spot. Before this, I was on metformin and pre diabetic. I have ridiculously high shbg. It was 90ish pre TRT, and 54 on 250mg. This dose puts me at 36 Free T. I ditched the AI recently and added primo to curb the shbg. Last labs it brought it down too much, and I had to adjust the dose. Fasting blood sugar and blood pressure is in check currently
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Alright folks, how we doing? It’s your boy checking in feeling really good. Woke up today at 328.4lbs. I’m holding some water weight, I can feel it. I upped my electrolytes big time, and boy did it make a difference. Today’s workout was chest, at 6pm primetime at the gym. It was a complete zoo. Packed to the brim. Did my thing, took about an hour or so.
Here we go
Bench press BB
2x7 135, 1x8 135, 2x7 205, 1x8 205,
1x8 225, 1x5 225, 1x4 225
Chest Fly machine (love these)
1x12 175, 1x10 205, 1x8 235, 1x7 265
Chest Press Machine
1x10 90, 2x8 140, 1x5 180
Cable crossover (concentrated)
1x12 27, 1x15 30, 1x10 40
No inclines, gym was too packed. Next time we slap the incline bench around.
Diet in check so far. I will record it and post it before bed. Brick by brick, we’re going to build this together!
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Done for the night.
1830 calories, 161c, 38f, 206p
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