Get Fit Done - 245 to 225

[redranger]

I was told I should try starting a log over here, so here it goes.

I’m 6’ at 245lb. I don’t have a final goal weight, I just want to get healthy. I used to weigh 330 and dropped to 180. I’ve ballooned back to 245. I’ll use this as a log to hopefully get to 225, then reassess if I need to change anything.

I bought a journal with 128 daily entries, I’ll keep track and then upload that day. I’ll post my now picture and then compare it with a final picture.

If I should be doing it differently, feel free to let me know.

[Voxel]

Good luck. Do you have a plan in mind that you will be following?

[redranger]

Stronglifts M-W-F
Accessory Lifts T-Th-F

Accessory Lifts: Seated Rows, Lat Pulldowns, Dips, Hamstring Curls, Assisted Pullups, Assisted Chinups

(I’ve got imbalances in my posterior chain)

[Voxel]

Diet/meal plan?

[redranger]

Primal (not paleo). I don’t like fast food, so that’ll be easy.

Mostly beef. I hate pork. Chicken every now and then. Eating at 2250 calories.

[Voxel]

I found you posted a bit more detail in another thread,

@redranger

Monday - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 1 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 1 cup of 2% milk, broccoli

Tuesday - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 2 tbs Olive oil, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 3 cups of 2% milk. Spinach

Wednesday - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 2 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 1 cup of 2% milk, 2 leveled tbs peanut butter. Spinach

Thursday - 16 oz sirloin (cut until exactly 16oz), 2 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 3 cups of 2% milk, 9 oz watermelon, zucchini

Friday - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 2 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 2 cups of 2% milk. Iceberg lettuce ( just lettuce, raw)

Saturday - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 2 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), 3 cups of 2% milk. Broccoli

Sunday - 16 oz chicken breast, one cup leveled fat free Greek yogurt, 2 cups leveled brown rice (not packed), 1.5 cups leveled, not packed, Dreyer’s Peanut Butter Cup ice cream, 7 cans of Dr. Pepper Bold 10 (10 calories per can), 1 cup 0% milk

Today - 16 oz sirloin (cut until exactly 16oz), 1 Powerful Yogurt (Strawberry Greek yogurt), 2 tbs butter, 4 leveled scoops of Myprotein (100 calories per scoop, 18g protein), no milk.

I’d abandon the peanut butter and the milk for something more satiating. Maybe the yogurt too. When are you ingesting all of this, how is it portioned throughout the day? As others have mentioned in the other thread that you have, you don’t have to consume excessive amounts of protein but one advantage that it has is that it is very satiating and it’s metabolically expensive to digest compared to the other macros.

[redranger]

I’ll cut back on the milk. I like yogurt, but I’ll cut it out from eating it every day and go from there. The peanut butter is just a one off filler if I find I’m missing calories and it’s late. I’ll try and make sure that’s kept pretty rare.

Tuesday I took my girlfriend out and ate a couple of rolls, but I think with macros/calories I stayed on track… As much as you can when you go out to eat.

[redranger]

I squat to below parallel, it’s taken me a along time to gain the mobility to squat properly. Whenever I lean forward, I count it as a failure… I’d rather do it correctly at a lower weight than screw my back up. Maybe I should post my form to get some critique and advice.

[redranger]

[Voxel]

Are you skipping breakfast and lunch?

[redranger]

For the most part, I eat when I’m hungry. I tried intermittent fasting and really enjoyed it. It was a part of what got me from 260 to 183 before, so I decided to keep it. Plus it’s a lot easier.

I’m open to advice, though.

[Voxel]

Well, I wouldn’t skip meals. I think there are a lot of things that speak against it, and is covered thoroughly in several T-nation articles. I’d link you to some, but I think it’s a good idea to go out on your own to try and find it, that way you’ll come across other articles that aren’t as related and you’ll end up learning more as you go.

[redranger]

Yeah, I’ve read a few articles that are for and against it. I decided I would try IF a while back after reading and I’ve enjoyed it. I don’t get lethargic in the gym or right after. Might be placebo, might not, I just like how its made me feel. I spread Dinner out, I don’t actually eat it all at once.

[redranger]

[redranger]

Though I’m still at 243 (After a week of birthdays) I’ve noticed a lot more muscle mass on my upper body. Normally I dismiss it because I’m a pessimist, but my girlfriend and a couple of close friends have said the same thing.

Yesterday, I started taking 3,000mg of acetyl l carnitine.

[redranger]

Had a hectic week, camping, registering for classes, packing, apartment, moving. I didn’t take the time to record in the journal last week. Starting back on the 20th.

[redranger]

[redranger]

[redranger]

Today’s going to be a “Growth” (rest) Day.

[redranger]

Progress Picture.