New question: I am taking Centrum Silver chewable vitamins, L-Lysine, L-arninine, and L-carnitine.
I was looking at Biotest’s SuperFood to round out what my body needs for now (as it is zero carb).
Thoughts or suggestions??
Hello Bob! I’m DJ’s wifey and wanted to welcome you as well and give you kuddos for starting this life transformation. I’m not as experienced as my hubby, but he and the others are definitely going to help you out on this journey. And it is a journey, and in reading these helpful posts, popped up a question in my mind. Are you involved or married? If so, do they support you in this, because it is important that you have someone close to encourage you.
Sorta like an alcholic that is clean and needs someone close to keep you from falling off the wagon. If you are surrounded by others that eat pizza, fast foods, carbs, etc every meal daily and don’t work out, this journey will be more difficult than it is. Especially if you will be eating a strict diet like paleo, the only way I’m able to stick to it (sweets freak), is when DJ reminds me of my goals. And if you feel like you come to a point where you get discouraged, or feel like you are gonna fall off the wagon, these guys will help you maintain the steady course. They are very supportive as you have seen. Congrats for taking that first very difficult step.
[quote]ddot76 wrote:
Recovery is a huge (major) piece. Absolutely.
As for squats and deadlifts, it’s one of those things where ‘Can the movement be performed?’. Load is a different issue. For strength, I would say leg press is probably the route to go since there’s probably a bigger chance of a greater strength curve on that movement (at least to start). For conditioning, I think squats, regardless of weight are more effective. Could be goblet squats, BW squats, whatever, even walking lunges.
That said I can agree that leg presses might be a good starting point.
I’ve always believed and used an induction phase into anything (whether it’s a new program or new diet). It primes the body.
Bob, you say you are healthy and no illnesses. Any nagging joints?[/quote]
Without pictures I was just playing it safe in regards to lower body work. I dont know if he has a huge abdominal wall etc, dont know if he has long legs or torso etc.
So I was just trying to get the ball rolling. That was my other question was joint issues.
I could have written initial post 3 years ago, 'cept I was at 300+.
Congratulations: you’ve found a place which has GREAT people. They’ve helped me immensely. They are knowledgeable, hard core and understanding that everyone has different goals. People respect for any who try to meet their goals.
A couple things that I wished when I started:
Doesn’t matter where you are, just the direction you’re going.
If you just keep at it you’ll get far more progress then you can believe.
Every basic program would work for you; 5/3/1, starting strength, 3x10, 5x5.
Injury avoidance is probably the most important.
Look forward to reading your log.
Good Fortune,
Mike
[quote]bobadams23 wrote:
New question: I am taking Centrum Silver chewable vitamins, L-Lysine, L-arninine, and L-carnitine.
I was looking at Biotest’s SuperFood to round out what my body needs for now (as it is zero carb).
Thoughts or suggestions??[/quote]
Fish oil must now be a staple in your daily regiment, honestly I buy the Spring Valley from Walmart now. I am a level four for Biotest so I have used a lot of there products which are the best on the market.
I recommended the paleo because you can get the micro’s from the fruits and veggies. I have used the Superfood its an aquired taste for sure. If you can afford it than that will be great to put in your protein drinks etc.
DHJT: “I understand about getting over whelmed with information and where to start, you dont want to be a marathon runner. You dont want to look like you have cancer or AIDS, you want to look like a fucking bull, strong and lean and mean. So dropping the fat, building a base of strength will take you a good solid year. You probably will not be down to 200 pounds, but if we can get you to the 250-260 range you will be a fucking beast.”
FUCK YEA! We are on the same page!
ddot: Got some minor issues with my knees, but that has been looked at and xray’s and the doctor thinks that it is due to the weight I am carrying and not any physical issue.
JLO73: Thanks and yes, my GF is very supportive (she is on Atkins with me now and loves to do her evening walks). She keeps trying to get me to her gym, but I tend not to want to go as I have a gym at work that is more private and less…umm…teenager’ish…??
Null: Thank you sir 
DJHT: Fish oil is on my ‘to get’ list at Walgreens/Wal-Mart today. I will post a current picture so you all can see this exactly how sad my state currently is. Question, should I post that here (this thread) or start a new thread somewhere else for just the tracking of success? Not 100% sure on the thread ethics here as of yet.
[quote]DJHT wrote:
Bob I was 305 at my heaviest, I dropped weight with running, bicycle and punching a heavy bag. I did that for 6 straight months and lost 100 pounds with a low carb diet. I then started lifting serious with some steady state cardio on off days. Then moved on from there.
What I was trying to help you avoid is hitting everything at one time, there are very few people that can do this really life changing event.
You have lost 15 pounds that is awesome, and you really sound motivated. We are here to help.
So what type of cardio are you doing?
How many calories a day are you eating?
What time of day are you working out?
What are you doing pre and post workout calories?
[/quote]
I did essential the same thing.
A word of advice, do actual cardio no more than 3x/week and lift 3x/week. That leaves a day which you are going to need. This is for the long haul
Just do it here all our threads are also our logs. Hell Matty gets daily pages and one entry for lifting, not a problem.
Ok,
You haven’t mentioned health complications.
How’s your bp, resting heart rate?
Please consider looking up suggested max target heart rate.
Lipid profiles and inflammation markers?
Important to consider hormones. Calorie deficits impact hormones.
Squats, deads, pullups, dips (in order) have the highest hormonal response.
Please leave ego at the door.
Consider assisted, even for body weight squats.
RDLs (stiff leg Romanian Dead lifts) are also a good substitute loadings can be a low a the dumbbells go.
Rack pulls work temporary substitution for deads even if bar.
SuperFood is a great idea, particularly since body fat accumulates bad things and loosing body fat releases it. Extremely good idea when considering longevity…
I use massive doses of fish oil, 20g/day during intense periods, 10g/day maintenance. It has been shown to: reduce bad inflammation, not impair good inflammation, improve lipid profiles and improve insulin sensitivity… Oh, and long term helps connective tissue. I feel that the high doses eliminate DOMs better then 4 Naproxem a day as an added benefit. I will switch to Flameout once the post divorce cash flow heals up. It has a much better fatty acid profile. I’ve double checked BioTests claims against other medical studies…
Hey, welcome from the other really fat guy on the forum. Start doing 5/3/1 or we’ll kill and eat you.
having said that, the only way that I have ever been able to lose any weight has been with a low carb approach. Sounds like you are getting plenty of protein. I would avoid the centrum and other multivitamins while you are in a big meat diet, unless you can find them WITHOUT IRON. You’ll get plenty of iron from the meat, and too much of it can be bad. In my mind, if you are using superfood, a little extra vit c is probably all you need.
Get the 1000mg kirkland fish oil from costco. great deal. It has helped my various knee/hip issues more than anything else, and I haven’t had any ibuprofen for 6-7 months.
Make sure to post all your excellent progress here, so that I can feel bad about how much faster you are losing fat than I am
xoxoxo
old lardass
Ok, here is my perspective workout routine weekly (for now, I will change up as I lose weight and become more flexible):
Monday (Chest/Tri):
30 Minute cardio (tread mill, eliptical, rowing machine, etc…)
Bench Press: 5x5 (starting at 100 and working up - increasing as able each week)
Pullovers: 5x5x2 (maxing out on the last two)
Fly: 5x5
Close-in Tri: 5x5
Cable pushdowns: 5x5
Suicide bench: 5x5
Tuesday (Abs/Forearm):
30 Minute cardio (tread mill, eliptical, rowing machine, etc…)
Sit ups (warm up): till failure
Laying down Knee ups: till failure
Ab Machine: 200x2x50 (200lbs x 2 sets of 50)
Ball situps: 25x2x20
Palm-up DB wrist curls: 5x5
Palm-down DB wrist curls: 5x5
Wednesday (Back):
30 Minute cardio (tread mill, eliptical, rowing machine, etc…)
Good morning (warm up): 10
Cable pulldown: 5x5
Machine row: 5x5
Sitting row: 5x5
Upward row: 5x5 each side
Overhead lat pullovers: 5x5
Thursday (Legs):
30 Minute cardio (tread mill, eliptical, rowing machine, etc…)
Wall/ball squats w/20lb DB (warm up): 2x10
Lunges (warm up): 20
Leg presses: 5x5
Leg extensions: 5x5
Calf raises: till failure
Friday (Bi/Shoulders):
30 Minute cardio (tread mill, eliptical, rowing machine, etc…)
DB hammer curls: 5x5 each side
Cable preacher curl: 5x5
DB concentrated curl: 5x5 each side
Shrugs: 5x5 each side
Lat raises: 5x5
Overhead shoulder press: 5x5
Sat/Sun: Rest and recover and have fun
Thoughts/comments??
I don’t have as much advice as the other guys here, but wanted to say good luck. The one thing I know that wrecks my weight loss attempts is if I fall off the wagon one day, it turns into at least a week of telling myself I’ll get back on the diet next week. Don’t let that happen if you have a bad day. Write it off and start over immediately.
Looks great you might want to separate the days of legs and back a little more in my opinion. Maybe switch Thursday and Friday routine around.
I would always do Back on Tuesday and Legs on Friday. My back would recover quicker than my legs, you may be different of course but just my personal opinion.
Null: I’m pretty healthy. BP is a few points high but just below the ‘moderate’ range so I’m ok there (and I keep an eye on it when cardio’ing).
mjnewland: LOL! You would not want to eat me, I’ve too high a fat content! I just checked my Centrum and there is no Iron listed in the daily supplement facts.
Thanks DJHT - Now that you mention it, that makes sense and will do.
And thanks all!!!
I will post a pic later this week and then start posting weekly/bi-weekly updates
I don’t know if it’s just the way you’ve written this, but if you’re combining weights + cardio in the same session, do your cardio at the end of your workout. More bang for the buck. If you’re concerned about getting warm a) 5-10 minute warm up on treadmill or b) do some prehab work (check out the mobility thread in the 035 forum).
I agree with DJHT. Switch Thursday & Friday. I’d also refrain from doing Good Morning’s as warm up for your back (especially if you’re not sufficiently warmed up). Just start with the Cable (Lat) pulldown at a light weight and work into your working set weight.
Excellent workout discipline!
those sets of 50!!!
ddot: gotcha - will adjust as you suggestec.
MJ always threatens newcomers with cannibalism, but is really slipping. It took 25 entries before he found you. And he never threatened me at all when I joined 
Your workout sounds great, and it’ll toughen you up for when you’ll be able to start the real he-man stuff (squats, deadlifts etc). Remember, you already have some muscle under there that’s just waiting to show itself.