Brand New - My Log - pics

[Heimerize]

Hello everyone.

I've finally made the commitment to alter my lifestyle, and really maximize my prime by getting back into shape and transforming my body.

I've recently joined a gym(7 wks ago), and since then have been lurking on these boards trying to soak up as much info as I can.

Also, I'd really like to say thanks to all of you that contribute here. You have really put together a massive source of data for a total rookie such as myself.


So here's my Stats:

Age: 29
Height: 6'3"
Weight:233
BF%: No idea-but it's up there.

Goals:

Bulk up slightly-I've always been a larger guy. Not looking to get huge, but would like to add strength/muscle

Cut like a Ginsu - I will get shredded.

Improve cardio endurance.


I'm all natural, just using a couple OTC supps like Body Fortress Whey and N.O.fury. I'll be adding some creatine in there soon. Also, I might consider other supps down the road as I learn more. No real interest in any short of cycles at this time.


Diet is massively improving. About 3 months ago I scaled in at 248. Luckily the lightbulb came on and I told myself "you fucking fat-ass, there's no way you're gonna let yourself hit 250!!" I did a Keto diet for a while(was extremely strict) and dropped down to 225 in less than a month, but I quickly found that Ketosis was not something I could do - or even really wanted to maintain - longterm. I ended up back at 240ish at the end of summer after a lot of BBQ's and way too many beers..


Current diet: -Suggestions here please-

Breakfast: Shake 52g protien. 3-4 Eggs(scambled or hard boiled) and cup of oatmeal/granola.

Lunch: This is tough for me as I'm on the road calling on accounts all day. I've been trying to pack lunches(chicken breasts or tunafish s/w's) Worst case is I'll buy a few packages of peanuts and almonds or trails mix. The job is GO-GO-GO, and before I decided to make this change I'd just run right through a 10-12hr day and eat nothing at all... Then get home and eat a massive dinner. So, although not optimum, the fact that I'm trying to eat something every 2-3 hours is a HUGE step in the right direction for me.

Dinner: Steak with veggies/Chicken breast with veggies/Hamburger patties with veggies. You get the idea..


Overall for the last 3-4 weeks I feel I've been eating pretty clean. It's extremely boring, but overall pretty clean.


Working out 3-5 times a week for about 90+ mins a shot, consistantly. If I don't happen to make it to the gym I will rep out some curls/pushups/situps until I get a bit of a pump going.



Anyways, I feels like I'm rambling on now so I'll get down to the pics!

Week2 and Week6 pics should be attached now. Thanks for the help.


More pics to come as I progress! Looking forward to your tips/advice/encouragement.



P.s. Do you to have a certain post count to post in pics? I can't seem to make these work.

 

[Heimerize]

Also, forgot to mention.. Ignore the bruising is the week 6 pics.

My buddies gave those to me as a recent birthday present..

 

[Loaded Gun]

when you post a message, at the top of the message box... there are icons- one of which is a paper clip... for attachments such as photos... upload each one.

 

[Larrybird]

Spend a year or two in the gym and researching diet.

You've got GREAT arm potential.

You could easily turn your shoulders into cannonballs.

Just eat right, lift right, change things up, try different diets. You've got to find out what works for you in the long run.

Welcome to the site, and I hope you stick with it.

 

[Blondie_Bombshell]

Welcome!

Go to fitday.com and plug in EVERYTHING you eat or drink for 24 hours, then bring back the results. (total cals, total carbs,fats, and proteins).

You may need to add in the general nutrition info of your protein to get an accurate daily count of macronutrients.

I see that you want to improve your cardio, but I dont see a plan or routine for cardio.
What is your workout routine/cardio routine?

 

[Heimerize]

Cool site Blondie, very informational. I really had no idea at all where my calories/nutrients were at.


Here's my link:

fitday.com/fitness/PublicJournals.html?Owner=Heimerize

I'll be keeping it as up to date as I can, along with this log as things move along.

So far it looks like I'm running at a pretty large deficit. Should I be eating more, even though I'm bascially trying to cut fat? Is it possible to cut fat AND build muscle with how my diet looks?

Here's what my workout routine right now consists of. 2 - 15min fat burner treadmill programs(level 15/10% incline) ran at about 3.7mph. It's a good steady jog for me, but if I start to fail I can manage to speed-walk it because my legs are so long. I don't hang or exert any force on the bar at all, but actually jog it.

I run the first one before weights as a warm up, the second run after weights, although, I will skip the 2nd run on leg days as I sometimes I have a hard time just walking out of the gym.

Weight training consists of atleast an hour or more. I need help here, as I really don't follow a set routine. I work a lot of arms/chest/back/abs. Basically I just start off as heavy as I can, work until failure, drop weight, fail again, etc. I do this until I end up down to very low weights. then move on to the next exercise. I have a pretty good intensity going so you could almost call it cardio as well.

Most days I'll just pick out 4-5 different exercises and rotate through them 3-4 times until I'm completely smoked.

A breakdown would look like this:

Treadmill: 15 mins

Curl machine: 220lbs-drop-drop-drop-drop until I'm struggling to move 40lbs. Then switch to.

Chest Flies:110lbs-drop-drop-drop until I'm failing at 40lbs.

Pull downs:90lbs-drop-drop-drop until complete failure.

Machine press:170(weak I know)drop-drop-drop. I fail rather quickly on this one.

I run through these on a rotation until I'm a sweaty mess - normally 3 times each. Then I'll take a break, stretch, and then run the treadmill again.

I've really noticed a pick-up since I started using N.O.Fury. I seem to recover much faster between exercises and can push more weight.

Also, I'm still smoking cigs pretty frequently. They need to go! Blah Blah stressful job bullshit. They need to go. I'm working on it.

Thanks for checking me out, and I look forward to tips and advice.

 

[Heimerize]

Small update.

Tried on an older pair of khakis for work. Had kind of lost them in the closet as they had gotten too tight for comfort. Used the same belt and was really shocked! Check the pic!

Decided to wear the pants and I had to cut myself a new belt loop as I was already using the last one.


Slightly concerning. My nipple are pointing down now. Hadn't noticed until I decided to clean up the forest that was on my chest.

Kinda freaked me out! I thought I might be geting something like gyno from a big bump in test production from working out so often. Turns out it's normal and due to all the muscle developing behind the tissue.

Also, with all the hair gone it's easy to see that I'm much slimmer than when I started. Love handles are way down, and stomach fat is way down as well. Also, I'll need to go get a lipoma removed soon on my lower abdomen. I've had it for a while, but now that I'm slimming down it's becoming much more noticable.


Weight hasn't changed much. Showing a drop of 3lbs since last weigh, but from my experience the scale I use flactuates a bit.

 

[Irentat]

Congrats! Like these stories.

Don't worry so much about weight, but focus on BF and how you look in the mirror...and how you feel. Even the belt is not a real factor, ex: I was 15% BF when I started and went to somewhere below 12% BF but gained 15lb and my waist size never changed one bit...but I looked a damn bit better.