HeavyThrower Making You Leaner and Bigger

Training
101

[quote]zraw wrote:

[quote]DoubleDuce wrote:
These threads are making me think I should really track my macros. Maybe that?s what I need to take it to the next level.[/quote]

Funny. I atually talked with some people that the common denominator for ppl wtih extra fat was that none tracked macros[/quote]
I can attest to that, I don’t track and I have extra fat!! I have before though and when I do track I lose fat every time… I think it is because we really have no idea how many cal or carbs we are eating if we don’t pay attention…

102

[quote]zraw wrote:

[quote]DoubleDuce wrote:
These threads are making me think I should really track my macros. Maybe that?s what I need to take it to the next level.[/quote]

Funny. I atually talked with some people that the common denominator for ppl wtih extra fat was that none tracked macros[/quote]

Lol. Well, I used to but I’m reasonably lean now.

And I don’t completely not track macros. I have a minimum limit on protein, and a max on carbs. And I occasionally track everything for a day or 2 to see where I am.

But logging everything next to weight and really honestly tracking and measuring is probably my next step.

103

[quote]DoubleDuce wrote:

[quote]zraw wrote:

[quote]DoubleDuce wrote:
These threads are making me think I should really track my macros. Maybe that?s what I need to take it to the next level.[/quote]

Funny. I atually talked with some people that the common denominator for ppl wtih extra fat was that none tracked macros[/quote]

Lol. Well, I used to but I’m reasonably lean now.

And I don’t completely not track macros. I have a minimum limit on protein, and a max on carbs. And I occasionally track everything for a day or 2 to see where I am.

But logging everything next to weight and really honestly tracking and measuring is probably my next step.
[/quote]

It takes guessing out of the picture and reduces variables. The whole process actually became much less stressful for me once I started.

Though I do keep a weekly cheat window in for some sanity =) I don’t count anything and eat anything I want.

104

[quote]jskrabac wrote:

[quote]DoubleDuce wrote:

[quote]zraw wrote:

[quote]DoubleDuce wrote:
These threads are making me think I should really track my macros. Maybe that?s what I need to take it to the next level.[/quote]

Funny. I atually talked with some people that the common denominator for ppl wtih extra fat was that none tracked macros[/quote]

Lol. Well, I used to but I’m reasonably lean now.

And I don’t completely not track macros. I have a minimum limit on protein, and a max on carbs. And I occasionally track everything for a day or 2 to see where I am.

But logging everything next to weight and really honestly tracking and measuring is probably my next step.
[/quote]

It takes guessing out of the picture and reduces variables. The whole process actually became much less stressful for me once I started.

Though I do keep a weekly cheat window in for some sanity =) I don’t count anything and eat anything I want.
[/quote]

I agree about it becoming less stressful.

105

HT, a suggestion if you’re not already doing so. Take some green tea extract first thing in the morning…something like 1500mg for starters. Great for energy and kickstarting a cut.

106

[quote]jskrabac wrote:
HT, a suggestion if you’re not already doing so. Take some green tea extract first thing in the morning…something like 1500mg for starters. Great for energy and kickstarting a cut. [/quote]
I thought about trying some ogf that… it was a creen tea coffee extract, is that the same thing?

107

Training days

Calories : 2500
Proteins : 210
Carbs : 190
Fats : 100

Meal 1 (before work) : 50p, 50c, 40f
Meal 2 (shake at work) : 50p, 40f
Meal 3 (in the car on your way home) : 50p, 40c, 10f
Meal 3 (pre/intra workout) : 20g BCAA + 50c
Meal 4 (45mins pwo, pre sleep) : 60p, 50c, 10f

Off days

Calories : 2200
Proteins : 200
Carbs : 110
Fats : 106

Meal 1 (pre work) : 50p, 70c, 30f
Meal 2 (shake at work) : 50p, 30f
Meal 3 (shake at work) 50p, 26f
Meal 4 (home, pre bed) : 50p, 40c, 20f

1 cheatmeal per week. Make sure you still get 50g of protein in these meal.

108

TRAINING DAYS

Meal 1 : 4eggs + 1 cup eggwhites cooked in coconut oil (1tbsp), 3 slices ezekiel bread, 1 tbsp natural peanut butter

Meal 2 : Shake 2 scoops proteins, 2 tbsp extra virgin olive oil, 2 tbsp natural peanut butter (sry :P)

Meal 3 : Shake 2 scoops proteins, 10 almonds, 5 rice cakes

Meal 4 : 8oz lean beef + 1.5cup rice (cooked)

OFF DAYS

Meal 1 : 4eggs + 1 cup eggwhites cooked in 1tbsp coconut oil, 2 slices ezekiel bread, 1 tbsp natural pb, 200g sweet potatos

Meal 2 : Shake 2 scoops proteins, 1 tbsp extra virgin olive oil, 2 tbsp natural peanut butter

Meal 3 : Same as 2

Meal 4 : 8oz any meat you like, 1cup cooked white rice

Vegetables : as you like

3g fishoil/day
Vit D : 4000iu/day pre bed

109

[quote]krummdiddy wrote:

[quote]jskrabac wrote:
HT, a suggestion if you’re not already doing so. Take some green tea extract first thing in the morning…something like 1500mg for starters. Great for energy and kickstarting a cut. [/quote]
I thought about trying some ogf that… it was a creen tea coffee extract, is that the same thing?[/quote]

Idk what ogf is.

110

[quote]jskrabac wrote:

[quote]krummdiddy wrote:

[quote]jskrabac wrote:
HT, a suggestion if you’re not already doing so. Take some green tea extract first thing in the morning…something like 1500mg for starters. Great for energy and kickstarting a cut. [/quote]
I thought about trying some ogf that… it was a creen tea coffee extract, is that the same thing?[/quote]

Idk what ogf is. [/quote]

I would guess he misspelled the word “of” accidentally

111

OK! thanks Z, the 4 meals are very much doable, i will do meal one pre work, 2-3(shakes) during work, and 4 after work and after training.

btw, well, i posted pics you asked, as far as my physique goes, what weak areas do i need to work on, ? strengths(if any, lol)

what are your goals for me, what do is your vision/prediction on where i should be when this is over?

also, i take it that you are not requiring me to do any cardio? i was thinking, i could do some tabata syle bw squating on my off days as HIIT, or maybe i was thinking of investing in an AirDyne bike for my garage gym.

112

Right now we need you to lose the fat to actually see what we’re really working with, so the goal is really just that. To have you lose fat AND retain muscle mass. The pre exhaust/isolation stuff that stronghold has you doing will also balance out your physique while we lean you down

I can tell you have a great back and biceps but the rest is hard to judge tbh

I want you to start with no cardio

The plan is to see how you do with just this training + diet and if weight loss doesnt come/stall then we will add cardio instead of dropping cals more

113

Here is what I would like every week, as a report

  1. Your weight (would be better if you can take it every day, upon waking up) but I need at least ONE measurement that is fix every week
  2. Measurements for : waist, chest, thighs, arms
  3. Pics every 2weeks
  4. Small note about strenght levels/energy levels
114

The good thing about the full body training is that it’s very metabolically demanding, even when training for strength.

It’s go time, HT. Hope you’re ready!

116

I think one of the most interesting things about this is that as HT leans down we are going to see the value in the way he got big to begin with. He’s spent years eating a lot and pounding heavy ass weights which is why he’ll be a beast lean.

117

thanks for all the positive advice guys, and thanks again to Stronghold and Z for helping me. just got off work, and pigged out on a ton of junk food, as a last hurrah . going to bed now and starting with the diet after sleeping and day 2 of the workout.

i have most of the stuff i need already food wise, my wonderful supportive wife made a bunch of rice and sweet potatoes for me, and she is going shopping for ezikiel bread almonds , vitamin e, and a few other things while i sleep. i expect my weight to be up a little when i wake up, as i feated on burgers, pizza and candy all night at work, but i cant wait to takle this head on as i have the next 3 days OFF work, so i can get settled in with this program.

looking forward to looking AND feeling better!

118

[quote]zraw wrote:
Here is what I would like every week, as a report

  1. Your weight (would be better if you can take it every day, upon waking up) but I need at least ONE measurement that is fix every week
  2. Measurements for : waist, chest, thighs, arms
  3. Pics every 2weeks
  4. Small note about strenght levels/energy levels[/quote]

no problems, will do.

question, do yo want me to post my workouts here too, and i suppose all pics , weigh-ins and all other updates should be done on this thread as well too>?

119

[quote]zraw wrote:
Right now we need you to lose the fat to actually see what we’re really working with, so the goal is really just that. To have you lose fat AND retain muscle mass. The pre exhaust/isolation stuff that stronghold has you doing will also balance out your physique while we lean you down

I can tell you have a great back and biceps but the rest is hard to judge tbh

I want you to start with no cardio

The plan is to see how you do with just this training + diet and if weight loss doesnt come/stall then we will add cardio instead of dropping cals more[/quote]

wow. shit just got real, lol.

no blowing sunshine up my ass, “you look huge braH!” stuff from you, huh?

ya, I am FAT. :frowning: i need a no nonsense type to keep me in line here. appreciated.

good thing is if i ever succeed in impressing you at least i know it will be genuine.

also, interesting, i agree my back is what i thought was my best body part, but i have always thought my biggest weakness by far was my arms, but you think my biceps are ok. not sure what you see that i don’t, but ok

and judging my most of the comments so far, i thought my legs were decent, not hungryformore, or brickhead or ebomb good, but decent.

you not so much. again, perception verses reality when it comes to a truly non partial critical eye is a valuable tool

120

[quote]Stronghold wrote:
The good thing about the full body training is that it’s very metabolically demanding, even when training for strength.

It’s go time, HT. Hope you’re ready![/quote]

ya strong, i train very intensely. even experienced lifters who decide to train with me usually don’t make it through the full workout, very few come back for a second, but the pre-exhaust was humbling, left me really putting my ego in check for the main lifts.

but it was nice to be able to get a challenge from loads that normally would be warmups. as it takes the pressure off me to handle weights which are potentially dangerous to get an adequate adaptation response.