After watching this video 100 times I have decided to log on the “physique transformation” page, I am a mess.
3/14/13
OHP- barx10, 135x10, 185x10x10x10
Bench- 135x8, 225x5, 275x3, 315x12x12x8
Rows- 235x10x10x10
JM Press (I think)- 95x15x15x15
BBell Curls- 95x10, 115x8, 125x4 (I need to improve my arm strength apparently)
In a protest against my fat assness I upped all the reps today, I am nothing if not not very committed.
A transformation log?
That I gotta see.
We’re all a mess. In some way. And some of us are just messier than others. I think of myself as a small, neat mess.
[quote]kpsnap wrote:
A transformation log?
That I gotta see.
[/quote]
X2 on that. Can’t wait to read your diet related comments.
That squat looked real easy, despite what you say about feeling weaker.
KP,
I think of myself as a big sloppy mess, but I am growing to love it. The Transformation log is underway, I did my starting stats and pictures yesterday, it is quite an eye opener.
Farmer,
The squat looked easy but it felt super heavy, normally my squats shoot right up, that felt more grind-ish.
I have the same problem when doing heavy deads. I’m still not great but rolling the bar towards me on heavier sets has helped me keep the weight closer to my body.
I setup with the bar about midfoot level and roll it out to the end of my toes or maybe a little further before rolling it back towards the shins. It’s worth a shot, I hit a 36 pd. meet PR last month using it despite a fully torn bicep tenton.
Squat looked pretty easy. Good luck at the meet.
Maybe you’ll start posting in the new Bigger Stronger Leaner forum. You can get some great advice there from Prof. X. So I’ve heard.
[quote]BrianHanson wrote:
The Transformation log is underway, I did my starting stats and pictures yesterday, it is quite an eye opener.
[/quote]
And were would I find it?
Snap,
I was going to post it here. Because I feel safe.
DBasler,
Thanks, I used to do it that way (rolling) and for some reason I stopped, I will try it on Monday and see what happens. I appreciate the advice.
Punnyguy,
I looked over there it seems very judgmental, it may push me over the edge. Prof. X does seem very knowledgeable though.
[quote]BrianHanson wrote:
The squat looked easy but it felt super heavy, normally my squats shoot right up, that felt more grind-ish.
[/quote]
Maybe I should post a video of me trying to squat 495#. If I did so, it would make you feel much, much better about your performance above.
eyedentist,
Yeah it’s a stupid thing to whine about I guess, but I always figured if I was going to be fat I would be very strong, I seem to be just checking the box marked “fat” at the moment. And by the way yes I would feel better watching your 495 squat video.
You look pretty damn strong from my vantage point over here in the Shake Weight section of the gym.
I’ll work on that 495# squat vid for ya. (Anybody got the phone number over at Industrial Light and Magic?)
Eyedentist,
I appreciate the encouragement, I have adjusted my attitude.
3/18/13
Bench Paused- 135x8, 225x5, 280x3, 300x3, 320x3, 340x3, 360x3, 380x3
Bench touchngo- 335x5
Wide Grip Bench- 275x6x6
Dead Bench- 225x1x1x1x1x1 (add lots of weight next time
Shrugs- 225x8, 315x8, 365x8
Curls- 60’s x10x10x8
Flyes Cable- Weight x10x10x10
Done.
I’m envying your bench numbers. It’s just killing me that I am not at least pausing 385 lbs again but all in good time. Nice pause lifting.
Gorilla,
Thank you for the compliment, now watch as I magically make all my numbers take a nosedive as I lose weight.
Transformation from Enormous Fat Ass to Moderate Fat Ass (Skinny is just a pipe dream)1
Start Date 3/16/13
Weight -334
Height- 5’11"
Arms flexed- 19.5" R 19" L
Forearms- 15" R 14.5" L
Chest- 58"
Shoulders- 62"
Waist (at bellybutton)- 53"
Hips (at buttocks)- 52"
Thighs- 27.5" R 24"L
Calves- 20" R 17" L
Bench Press- 415x4
Squat- 555x2
Deadlift (or the “Incredible Disappearing Strength”) 515x3
I have some imbalances due to surgeries on my left side, I am not sure how I will address them (especially calves because of my ankle fusion). Every 10 days I will weigh in and every 30 days I will take a picture, so in 20 days I will post my first “before” pic and my first “in process” pic, this has the potential to be very good or very bad for me, hopefully accountability will help. Side note, I weighed 215 lbs when I joined the Army, I also benched 385 in a contest when I weighed 196 (in 1993) so I have managed to put on a lot of fat, but not a lot of strength over the years, I am hoping to keep some degree of strength but at the moment I am more concerned with health, maybe I will rebuild strength later if it completely shits the bed.
1st weigh-in
3/26/13
8:00 AM
328 lbs. 6 lbs in 10 days may not seem like a lot but…
Eating 4250 calories p/day. No Cardio. 5 workouts all heavy weight (for me) low rep.
Good luck with the transformation! I really should get my ass in gear, and do the same thing (again, that is). Do not kid yourself, you still on strong MoFo.
Good luck from me too. 4250 is not a whole lotta cals for a man your size. Are you counting macros as well? Are you following any particular sort of dieting approach (eg, low carb, low fat, IF, etc)?
My thoughts on a cut: be relentless; don’t take any fucking prisoners; kick some ass. There isn’t any other way to do it.
Schmidt,
Thanks for the encouragement, I’m hoping to drop roughly 60 lbs total (getting down to about 270-275), when you say “do it again” I get the feeling you have already gone through this, care to share any tips?
EyeDentist,
Yeah I am finding out that I ate quite a bit more than 4250 a day (I picked the number at random as a “jumping off” point) as far as macros the only thing I am attempting to track is protein, my goal is 200-300 grams p/day, a number which I have not yet hit, my diet is and always has been shit, right now I am about 150-175 G of protein, the majority of the rest being from carbs, I may actually be addicted to them. Any suggestions or ideas are welcome…before I eat the dog.
JJack,
Thanks for that, I needed a little reminder of how important it is to be and stay focused with this, I know a lot of people that have no problem giving up food, they just d on’t want to lift weights, I am the exact opposite and this has proved to be my biggest issue, I just love to eat, of course if I die of a fat man heart attack Tiramisu is off the table…forever.
3/26/13 Doing 5x5 today so I don’t have to think about %'s.
Bench- 135x8, 225x5, 275x3 335x5x5x5x5x5
Squat- 135x3, 225x3, 315x2, 405x5x5x5x5x5
Deads- 225x2, 315x2, 365x2, 405x5x5x5x5x5
OHP- barx8, 135x8, 195x5x5x5x5x5
Hammer Curls- 65’s x8x8x8
Check out the dieting on the site Dangerously Hardcore. I like their system for loosing fat without cutting strength. For around $60 they will give you an exact system to achieve your goals. Keep up the volume and like Jack said be ornery and accept no excuses, you’ll succeed. Do you want to be 196 again, then really want it and get it. Looks like you’re on your way.
[quote]BrianHanson wrote:
EyeDentist,
Yeah I am finding out that I ate quite a bit more than 4250 a day (I picked the number at random as a “jumping off” point) as far as macros the only thing I am attempting to track is protein, my goal is 200-300 grams p/day, a number which I have not yet hit, my diet is and always has been shit, right now I am about 150-175 G of protein, the majority of the rest being from carbs, I may actually be addicted to them. Any suggestions or ideas are welcome…before I eat the dog.
[/quote]
I wrote a long-ass reply, and it got lost somewhere on the interwebs. Here is the abridged version:
–Protein: Your friend. 200-300 g/d is a good target for lifting days; 300-400 on non-lifting days. Best sources: White meat poultry; egg whites; lean steaks; 96/4 ground beef.
–Veggies (cruciferous; leafy; green beans): Your friend. Eat as much as you want, then eat some more. Don’t count the calories and/or carbs against you daily totals.
–Carbs: Your enemy. The fat guy’s nemesis. (Speaking from experience; I’m down ~80# from what I was a few years ago.) I eat all carbs within the intra/post-workout period. On days you lift, 200-300 g is reasonable; on nonlifting days, aim for zero (but up to ~20 incidental carbs is fine).
–Fat: Meh. Satisfying, but easy to overdo. Use to fill out your daily caloric goals. Best sources are egg yolks, natty almond butter, natty peanut butter (read the label to ensure there’s no added sugar).
Happy to provide more details if you’re interested, but for now I’m gonna hit the ‘Submit’ button before I get burned again…