I really need some help with things. Just a heads up that this is going to be a long post, it may seem like Im asking people to answer my problems for me but really Im just not sure what to do right now. I used to weigh over 300 (never weighed myself at peak weight because my scale never went that high and I didnt want to know to be honest) For over a year now I’ve been jogging about 4km 3 times a week and working out 3 other days.
Sunday- Jog (almost ALWAYS on empty stomach when I wake up)
Monday Chest/Tris
Smith Bench (no spot so I use Smith)
Incline Press
Cable Pulls
Pec Deck or Flys
Skullcrushers
Tuesday- Jog
Wednesday- Back n Bis
Row mechanism- lean on pad and pull bar with back
Rack Pulls
Lat Pulldowns
EZ Curl
Smith Shrugs
Seated Row
Back extensions with 25 pounds
Cable Curls
Thursday- Jog
Friday- Legs and Shoulders
Smith squat
Deadlifts
Military Press
Calve Raises
Triads- light lateral, horizontal and then militarty all consecutive, 7 of each
Hamstring curls
Saturday- REST
I was recently layed off of work but now I am going back and I work in construction, laying ashphalt by hand so its tough on my body.
I now weight about 190-195 and I am about 6’4. I have no idea what my BF% is, havnt had a chance to get it taken.
With all of that weight lost I have a lot of extra skin around my waist, fucking really driving me nuts. I am going to have it removed in the next 2 months but because of that I am scared to re-introduce carbs into my diet because I am damn scared that I will gain my gut back instead of just the extra skin.
Here are some pictures to show you what I mean…
Wake up- if jog day I do jog on empty stomach (might have to change that now that Im going back to work)
jogging days- 3 eggs with hand full of spinach and some onion
2 scoop whey shake with ice
cup or two of coffee with sweentener
Gym days I would eat 4 eggs with spinach and onion and save the shake untill after the gym
noon-almost always left overs, being either a chicken breast with veggys, ground beef n veggys or beef n veggys
3-4-salad with can of tuna, cucumber, onion and sometime tomato
dressing is 2 tblspoons of extra virgin olive oil and 3 tblespoon of balsamic, tspoon of dijon mustard
7 or so-dinner ussually either 2 chicken breasts, a steak and brocolli and red peppers and cauliflower or lean ground beef mixed with those veggys
11-before bedtime I’ll always have another 2 scoop shake
(shakes are always with ice n water)
Since I weighed over 300 Ive been able to keep my strength but not really make many gains due to the restricted fat loss diet. I have been reading here for over a year now but still not the best with diet, i think its because I am so damn stuck in my ways that I am scared to instroduce anything new.
I guess what I am really asking in this thread in WHAT THE HELL DO I DO NOW? I am looking pretty thin I think, other then my fucking flabby stomach which I hope the surgery will fix but where do I go from here?
Really looking forward to any help anyone has to share with me…
Hope to hear from you and thanks for taking the time for reading this long ass post.
Start adding small amounts of carbs at the right times, pre/during/post workout, breakfast, just start adding small amounts to get over the fear of it. Do it gradually so that you become comfortable with knowing that you’re not going to ballon up, and get all mentally fucked up over it.
Chances are you’re no where near the same person you used to be, the new you follows proper diet and exercise regimen, the old you that did fuck all and probably ate like shit is gone, let your worries leave with that person too.
Congrats on the transformation! But now, you’ve lost the weight so you have to change gears. You look fine as far as the skin goes, IMO. But you could use a lot of muscle size, which is going to take a properly planned bulking phase. You can keep fat gains at bay through carb cycling (yes – re-introduce carbs) and HIIT in the mornings a couple times a week. Jogging sucks for metabolic change. Drop it in place of the HIIT, and especially now that you are back to work doing manual labor. Consider doing IBB.
For a workout regiment, if you do a three-day split. It would be a good idea do chest/back on Mondays, Legs on Wednesday, and Shoulders/arms on Friday. Something like this…
Monday- Chest/ Back
1a) Incline Bench 1x10,8,5,3
1b) Pulldowns 4x10
2a) DB Flat 4x8-10
2b) Supinated Pulldowns 4x10
3) Wide Grip Dips 4x10-15
4) Cable Crossover 4x10-15
5a) Seated Rows 4x10
5b) Cable Pullovers 4x10-15
Wednesday- Legs
1 Leg Press 4x12-15
Smith Squat 4x12
3a) Leg Extensions 3x15
3b) Leg Curls 3x8-10
DB Stiff Legs 4x8-10
Friday- Shoulders/ Arms
DB Military 4x8
Upright Rows 4x10
1 Arm Standing DB Military 4x10
4a) DB Side Raises 3x10
4b) DB Rear Raises 3x10
1a) Incline DB Curls 4x10
1b) Incline EZ bar Tricep Extensions 4x10
2a) Preacher Curls 3x10
2b) Straight Bar Pressdowns 3x10
3a) Reverse Curls 3x8
3b) DB Skullcrushers 3x8
This is something along the lines that I used when I was doing a 3-day split. Obviously, what worked for me will probably not work for you. But hopefully this will give you a greater idea of how to train. Throw in calves on leg day. And a great warm-up University of Louisville’s strength coach Pat Moorer has been using is an Ab Circuit for the beginning of each workout… 2x50 on crunches, 2x30 on hanging leg raises.
I am relizing that I need to bring carbs back into my diet. Do you guys have some ideas of what kinds of things to add in? I am so stuck with just meat and veggys I am lost for what kind of carbs to add in. A potato with dinner? Half potato? Brown Rice? I am honestly just fucking strugling because I just want the skin to be gone so that Im not scared that Im going to get the gut back.
[quote]carltmac wrote:
I am relizing that I need to bring carbs back into my diet. Do you guys have some ideas of what kinds of things to add in? I am so stuck with just meat and veggys I am lost for what kind of carbs to add in. A potato with dinner? Half potato? Brown Rice? I am honestly just fucking strugling because I just want the skin to be gone so that Im not scared that Im going to get the gut back. [/quote]
Start by adding carbs peri-workout as recommended in the Anaconda Protocol.
This change alone will make a big difference provided that you’re training hard and smart.
[quote]carltmac wrote:
I am relizing that I need to bring carbs back into my diet. Do you guys have some ideas of what kinds of things to add in? I am so stuck with just meat and veggys I am lost for what kind of carbs to add in. A potato with dinner? Half potato? Brown Rice? I am honestly just fucking strugling because I just want the skin to be gone so that Im not scared that Im going to get the gut back. [/quote]
Start by adding carbs peri-workout as recommended in the Anaconda Protocol.
This change alone will make a big difference provided that you’re training hard and smart.[/quote]
X2
You can try finibars if you want. They have 40 grams carbs and that would be a great amount to start adding in before your workouts. You can also add in a similar amount in the morning in whatever form you want. You can try getting a cinnamon supplement to help keep blood sugars normal too. I take basically receptormax with every carb meal, which has in addition to cinnamon, 4-hydroxyisoleucine, and R-ALA.
There are other supps out there to help you deal with carbs as well (not “starch blockers”). Things like gymnema sylvestre for example.
Use this for the timing of your carbs (AM and preworkout) and perhaps you can think about carb cycling as well, high low and medium days.
Oh I realize I didn’t give you any actual carb options. You could try a ton of things. Starchy carbs like any potato variety, beans, fruits (limit to ~1 a day), berries, oatmeal (non-flavored old fashion - non-instant), quinoa, rice variety (brown, wild or white). I could go on. the list is pretty long.
These might help for a few carb ideas (and with diet in general):
What are some ideas? As I said im going back to work so i dont have all the time working full time to make rediculous complicated meals. Should I add whole oats in my shake in the morning?
Beans in my meat and veggys mix?
I am open minded I just want to know the optimal kinds of complex, low GI carbs to add in.
[quote]carltmac wrote:
I am relizing that I need to bring carbs back into my diet. Do you guys have some ideas of what kinds of things to add in? I am so stuck with just meat and veggys I am lost for what kind of carbs to add in. A potato with dinner? Half potato? Brown Rice? I am honestly just fucking strugling because I just want the skin to be gone so that Im not scared that Im going to get the gut back. [/quote]
Start by adding carbs peri-workout as recommended in the Anaconda Protocol.
This change alone will make a big difference provided that you’re training hard and smart.[/quote]
X2
You can try finibars if you want. They have 40 grams carbs and that would be a great amount to start adding in before your workouts. You can also add in a similar amount in the morning in whatever form you want. You can try getting a cinnamon supplement to help keep blood sugars normal too. I take basically receptormax with every carb meal, which has in addition to cinnamon, 4-hydroxyisoleucine, and R-ALA.
There are other supps out there to help you deal with carbs as well (not “starch blockers”). Things like gymnema sylvestre for example.
Use this for the timing of your carbs (AM and preworkout) and perhaps you can think about carb cycling as well, high low and medium days.
I hope this helps![/quote]
As a young guy saving to go to school Im really trying to watch my money, FINIBARs looks great but out of my price range to eat daily.
Do you think adding beans, maybe a slice of whole wheat bread with natty PB in the morning with my eggs n shake? Maybe oats instead of the bread with my shake?
Just things that will help me stay gull and be able to get my lifts up.
I know becoming huge and gaining muscle is a very long and tough process which I am willing to put in the work but I am not training to become a bodybuilder just to look good and have some decent muscle mass. I know I am thin right now, not much muscle but come on guys Ive fucking worked hard as hell to get here, Im not trying to be stubburn by any means and I am seriously taking all advice with great apprecation.
[quote]carltmac wrote:
As a young guy saving to go to school Im really trying to watch my money, FINIBARs looks great but out of my price range to eat daily.
Do you think adding beans, maybe a slice of whole wheat bread with natty PB in the morning with my eggs n shake? Maybe oats instead of the bread with my shake?
Just things that will help me stay gull and be able to get my lifts up.
I know becoming huge and gaining muscle is a very long and tough process which I am willing to put in the work but I am not training to become a bodybuilder just to look good and have some decent muscle mass. I know I am thin right now, not much muscle but come on guys Ive fucking worked hard as hell to get here, Im not trying to be stubburn by any means and I am seriously taking all advice with great apprecation.[/quote]
Not that you have to get your peri-workout carbs from them, but FINiBAR are only $1.50 each. The convenience alone makes them worth it for me.
Btw, I’d get rid of the “I’m not a bodybuilder” mindset. That type of thinking just seems to hold people back since they end up afraid to train like a bodybuilder. If you want to build muscle to look better, bodybuilding is the best way to accomplish it.
[quote]carltmac wrote:
As a young guy saving to go to school Im really trying to watch my money, FINIBARs looks great but out of my price range to eat daily.
Do you think adding beans, maybe a slice of whole wheat bread with natty PB in the morning with my eggs n shake? Maybe oats instead of the bread with my shake?
Just things that will help me stay gull and be able to get my lifts up.
I know becoming huge and gaining muscle is a very long and tough process which I am willing to put in the work but I am not training to become a bodybuilder just to look good and have some decent muscle mass. I know I am thin right now, not much muscle but come on guys Ive fucking worked hard as hell to get here, Im not trying to be stubburn by any means and I am seriously taking all advice with great apprecation.[/quote]
Not that you have to get your peri-workout carbs from them, but FINiBAR are only $1.50 each. The convenience alone makes them worth it for me.
Btw, I’d get rid of the “I’m not a bodybuilder” mindset. That type of thinking just seems to hold people back since they end up afraid to train like a bodybuilder. If you want to build muscle to look better, bodybuilding is the best way to accomplish it.[/quote]
I agree with HK. FINiBARs are more than worth it to me. Beans, natty pb with toast, etc and the dozens of other choices in the links above are decent choices as well though, just not as good nor as convenient. You can try getting some bulk powder though if you want.
[quote]carltmac wrote:
As a young guy saving to go to school Im really trying to watch my money, FINIBARs looks great but out of my price range to eat daily.
Do you think adding beans, maybe a slice of whole wheat bread with natty PB in the morning with my eggs n shake? Maybe oats instead of the bread with my shake?
Just things that will help me stay gull and be able to get my lifts up.
I know becoming huge and gaining muscle is a very long and tough process which I am willing to put in the work but I am not training to become a bodybuilder just to look good and have some decent muscle mass. I know I am thin right now, not much muscle but come on guys Ive fucking worked hard as hell to get here, Im not trying to be stubburn by any means and I am seriously taking all advice with great apprecation.[/quote]
Not that you have to get your peri-workout carbs from them, but FINiBAR are only $1.50 each. The convenience alone makes them worth it for me.
Btw, I’d get rid of the “I’m not a bodybuilder” mindset. That type of thinking just seems to hold people back since they end up afraid to train like a bodybuilder. If you want to build muscle to look better, bodybuilding is the best way to accomplish it.[/quote]
I need to clarify what I meant, I did not mean that I dont want to train like one, I’m not trying to pussy out what I just meant is that now going back to work and preparing for school I dont have time to live like one. I’m not saying that Finibars are not a good idea either, I just meant I want to keep this as simple as possible.
[quote]BulletproofTiger wrote:
Oh I realize I didn’t give you any actual carb options. You could try a ton of things. Starchy carbs like any potato variety, beans, fruits (limit to ~1 a day), berries, oatmeal (non-flavored old fashion - non-instant), quinoa, rice variety (brown, wild or white). I could go on. the list is pretty long.
These might help for a few carb ideas (and with diet in general):
I must look like a fucking idiot right now, ive been back and forth on diferent computer and messing up in what order the newest posts were in. Sorry guys. And that one that you said has a pic that would make me feel good, I’m thinking of going for a plan like that, that seems to me to be what I should be going for eh? A “clean” bulk, because as a FFB I dont want to start crushing fucking pizzas and McDonalds hahah. Any more ideas and advice please keeep coming with it. To be honest Im feeling a lot better already
