Hey guys I’m fairly new here. Names Darin and just got back into the gym today and on a new diet. I’m 45 6’4 230lbs. Just lost 20 pounds in the past couple of months just by cutting out soda and energy drinks. Currently on TRT 100mg a week split into 3 subq injections. I’m new to this logging stuff so be patient with me. I lifted on and off in my 30s all the way up to 40 and have been out of the gym for the past 5 years.
Light cardio for heart lungs 10 minute jog and kept heart rate above 160
Diet
Carbs 217
Protine 220
Fats 76
Im weak compared to 5 years ago but I have to start somewhere. Energy wise I felt great all day. I only have 45 minutes on my lunch break to get as much as I can in. My goal is to look decent and have good health. I have horrible genetics in my chest and my shoulders would always out grow everything else. But if anyone sees anything I can do differently then I’m open to options. Thanks in advance and I’m glad to be apart of the community.
I was actually starting a 20 hour fast until I started my current diet today. But after listening to him I may go back to that. Im usually in the bed by 9 and sleep a full 8 hours. I can easily go without food until after my workout. I usually drink about 16oz of coffee by 9 and 80oz of water a day.
Extremely sore today but energy was good. Today was shoulder day and did the following
Machine shoulder press
100x8 100x8 115x8 130x6
Front dumbbell raises 35x8 35x8 35x8 35x8
Side dumbbell raises 25x8 25x8 25x8 25x8
Rear dumbbell flys 20x8 20x8 20x8 20x8
Back to shoulder machine press
100x8 100x8 100x8 100x8
Felt weak compared to 5 years ago on the machine press but I know it will take time.
Diet
Cut some cabs back today and just ate my last meal. I felt like I ate to much yesterday so I figured I’d do some changes today and see how I feel. Fasted for a total of 20 hours. Ate my first meal after my workout.
A little tried today and endurance wasn’t the best but pushed through my back workout.
Dumbbell Shrugs 65x8 65x8 65x8 65x8
Compound row 170x10 190x8 190x8 190x8
Lat Pulldowns 100x8 120x8 120x8 120x8
Dumbbell Shrugs 65x8 65x8 65x8 65x8
Compuund row 170x8 170x7 170x6 170x6
Lat Pulldowns 100x8 100x8 100x7 100x6
Diet. Just finished my last meal and feel like I’ve eaten enough so far. Trying to zero in on the right amount of calories and so on to build muscle and lose some of this fat.
Energy was great today and got 8.5 hours of sleep last night. Didn’t have a ton of time in the gym so I didn’t get a lot of rest between sets.
Arm Day
Dumbbell curls 35x8 35x8 35x8 35x8
Cable bar push down 100x8 100x8 100x8 100x8
Cable rope push down 70x8 70x8 70x8 70x8
Dumbbell curls 30x8 30x8 30x6 30x6
Dips 5 5 4 3
Diet. My calorie tracker was def off. I’ve been going to bed starving and waking up starving. So I got all the labels together and added it all up. It was only a total of 1800 calories. So I’m adding 8oz of beef and this is what it’s going to look like when I get to make a trip to the store.
Ground Beef 8oz
Chicken 16oz
Oats 2 cups
Eggs 9
Cottage cheese 0.5 cup
Apple 1
Brown Rice 8oz
