New Member - 36 Yrs Old

Bigger Stronger Leaner Competitive Bodybuilding
21

Thank you Big Adam, great advice especially on the cheat meal advice. I try not to eat anything after 7:30 PM but if I do I’ll do what you said and only have protein.

As far as your workout solution, very good stuff. Currently I do heavy compound movements, as having a completely free weight home gym, and squat rack, that’s the only option I have. I have no machines. Typically I do one body part per day and do heavy lifting and 5 sets per movement.

I’ll post a pic soon and basically I appear to be a bigger guy 6’2 220 lbs, however I’m very smooth and just need to lose the body fat.

Today I did 30 minutes of fast walking cardio on my tredmill along with 200 sit ups. Tonight I’m going to ‘shock’ my legs and do 10 (yes ten) sets of relatively light squats of 135 lbs for 15-20 reps each.

Tomorrow I’ll do chest and Thursday as I won’t be able to walk by then :slight_smile: I’ll do arms (sitting) and Friday depending how I feel I’ll do back and shoulders.

I lift 5X a week doing a) arms, b) chest c) back d) shoulders e) legs, switching them up depending how I feel and do cardio at least 3X per week as well as abs before every workout. Overall I do show good size for basically being an ectomorph BUT have too much body fat.

Hence my struggle. Diet for me is 85% of my game and I have to dial it in or I’ll be a big smoothe for the rest of my life.

I’ll keep pressing on here, and thanks for all your support. I’ll post a picture either later this week or this coming Monday so you can see where I’m starting from.

Much appreciated.

22

There are thousands of things you can do to assist in achieving success in losing weight. Some of the things that have helped me stop eating junk and clean up my diet:

No cheat meals.

No cheat days.

An accurate food log- I track calories, carbs, fat, protein and fiber.

Use measuring spoons and measuring cups to serve food. I can’t guesstimate accurately.

I had my BMR measured. I know exactly how much I burn at rest. It cost about $60. It was worth it.

Eat low fat long enough and I get sick when I eat high fat foods. I don’t want to go back to high fat foods. It took about 12 weeks.

Stay away from junk food long enough and it stops tasting good. Much of it is high fat. It took about 12 weeks.

Shop for fresh food and eat it while it is fresh. Fresh food requires very little salt to taste good.

Most fruit goes on sale when it is in season. It is cheapest at it’s peak.

I can’t get fat eating grapes.

Expensive food that I eat every bite of with no guilt, like a pricy cut of lean meat, is easier on my food budget than cheap stuff I throw away and feel guilty over, like a bag of chips I ate five out of.

If I find something healthy, easy to cook, that I like to eat, I make sure I have plenty of it on hand. I’m gonna eat it frequently.

If I allow myself one serving of something dessert-like each day, I don’t feel deprived.

One serving of something dessert-like can negate a full day of dieting. I must choose carefully.

If I purchase splurge food, I purchase single servings of something worth splurging on. No half gallons of cheap ice cream. I’ll stop at a ritzy bakery and get two cookies for $4.00.

Fruit juice in 8 ounce servings is not low calorie. I mix a couple ounces of juice with a tall glass of water.

23

Thank you Ladyjaine, great tips! I’ll definitely use them.

I’ll try and take a picture of myself this afternoon after I do chest so everyone can see where I’m starting at.

Thanks again.

24

http://images.t-nation.com/forum_images/1/0/1025627.1145483934124.Front_Double_Bi’s.jpg

Ok here are my pics. Please don’t laugh, I know I’m a fattie. :slight_smile: These are today where I weighed 222 lbs, 20% body fat and all my other measurements are listed above. My goal is to get to 10% body fat which should bring me to 200 lbs.

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Back…

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Calves…

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Side…

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Wheel… :slight_smile:

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Most muscular…

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And my ‘Gym.’ I live out in the sticks in AZ and there is nothing near me to lift so I’m using what I have…

31

And sorry for the goofy smiles in the photos. I was laughing at the ridculous nature of taking picture of my self with the camera proped up on a ladder.

Wife would think I’m mental I’m sure. :slight_smile:

Anyway I prostrate myself before all you with the goal to shed my blubber about 20 lbs of it before my B-Day in July. I’m basically a skinny guy (15.5 neck should tell you that) who’s built himself up as best he can. Left alone my body woudl basically be super skinny and I was in High School at 6’2 160 lbs.

I’m no body builder, just working with what I have! :slight_smile:

32

Hmm, no responses? I look that bad eh? :slight_smile:

Jokes aside I know what I need to do to lose body fat, so I’ll post another picture in here in about two weeks when I’ll be 215 lbs.

Goal here is 200 lbs with around 10% body fast. I haven’t been that cut since I was 19 so it will definitely be a milestone for me.

33

No respoonses? No idea why. YOu have a decent base to work with (muscle) and will look good when the fat is shed. Good luck!