got laid off from work...nothing to do but train, eat, and drop 20 lbs

[carverelli]

seems like it happens more often than not the last several years around winter time

this August I hired 3J for a 7 week stretch to lean down for my wife and I's Hawaiian vacation. I did lose a few, but wasnt consistent with the diet or the cardio. I've rededicated myself this week to endeavor to persevere. 230 lbs is my goal, while maintaining as much mass as I can. I now have the time to train and do cardio almost every day. I know for some cardio isnt required, but it seems like I dont drop fat without it. Currently down a couple lbs from Sunday where i started at 250


I started logging all meals into my Iphone app myfitnesspal. Is there another one out there that has a database of foods already listed?

I'll use this thread or start a log in another section to stay accountable and hopefully pull some motivation from the board

 

[halfwit]

I do require cardio myself as the results seem too slow otherwise. This last summer the wife let me train instead of going to summer school. I did cardio in the morning, with weights and cardio afterwards in the evening. It was VERY rough in the beginning, but my body did adapt and I made significant progress.

Be warned though if you do go with a great deal of cardio; your strength will diminish if you are in a caloric deficit. I also found a small nap between helped with recovery (makes sense as growth hormone spikes during the first two hours of sleep), making it easier.

Not easy, but totally doable.

 

[carverelli]

I do require cardio myself as the results seem too slow otherwise. This last summer the wife let me train instead of going to summer school. I did cardio in the morning, with weights and cardio afterwards in the evening. It was VERY rough in the beginning, but my body did adapt and I made significant progress.

Be warned though if you do go with a great deal of cardio; your strength will diminish if you are in a caloric deficit. I also found a small nap between helped with recovery (makes sense as growth hormone spikes during the first two hours of sleep), making it easier.

Not easy, but totally doable.

cardio will be interval elliptical 45 min max. 4 or 5 days/week.

3J wanted me to do the cardio AND the weight training before when I was working 10 hour shifts. I got run down real fast. I wish i had the funds now to hire him again, but holding tight fisted to the $$$$ as I'm not sure when I'll be going back to work. Still have the diet he sent me, just gonna modify it some. Calories still around 2300. protein 300 grams, carbs 150-250 grams, fat will make the balance.

Shouldnt be too tough dropping 20 lbs in a couple months. If i stutter or once i reach my 230 goal, prolly hire 3J again as my diet will need tweaking no doubt. Hopefully by then I'll be back to work and can afford it

 

[halfwit]

You seem like a goal setter (good thing); something that also helps me with cardio on longer sessions (I HATE cardio) is to keep track of the calories burned. I use my camera on my phone for this, and take a quick snapshot of the display before moving on.

I try to beat that amount once a week, or have friendly competitions with other folks in the gym. It's a fun way to flirt with the gals too as they know that they can't compete in weights, but love to try to win in cardio. This keeps it interesting and maybe even fun! Well... As fun as cardio can be.

 

[carverelli]

Just got back from the gym. Lower back just a bit stiff from trap bar deads yesterday so just got my 30 minutes of cardio in. Machine said I burnt 405 calories. Calories were down today since I didn't train about 2100.

Tomorrow will do legs for sure. Last week I got 3 sets with 315 for 8 reps. Thinking about adding 20 lbs to each set and try for the same 8 reps. Walking barbell lunges next followed by leg presses and ham curls. Definitely need more ass

 

[halfwit]

Aim for 425 or better next time, although I can't fault you for lagging in cardio on leg day. My quads ache just thinking about it haha.

 

[carverelli]

I'm careful about how hard I work my heart bro. After an open heart surgery to correct a genetic valve issue( replacement) all my docs want me to do cardio with certain limits. Plus I'm on a beta blocker that keep my hr lower along with my bp. I seldom get over 130 bpm hr and it feels like I'm working my ass off. It feels like the meds won't let my heart beat fast enough to get the oxygen my muscles need when I push it too hard. 5 years ago during cardio my avg hr was 150-160 now it's 120-130.

 

[3J]

cardio will be interval elliptical 45 min max. 4 or 5 days/week.

3J wanted me to do the cardio AND the weight training before when I was working 10 hour shifts. I got run down real fast. I wish i had the funds now to hire him again, but holding tight fisted to the $$$$ as I'm not sure when I'll be going back to work. Still have the diet he sent me, just gonna modify it some. Calories still around 2300. protein 300 grams, carbs 150-250 grams, fat will make the balance.

Shouldnt be too tough dropping 20 lbs in a couple months. If i stutter or once i reach my 230 goal, prolly hire 3J again as my diet will need tweaking no doubt. Hopefully by then I'll be back to work and can afford it

email me brother... money should never be an issue when getting help.. esp when you have been a client

 

[carverelli]

email me brother... money should never be an issue when getting help.. esp when you have been a client

Thanks bro, I appreciate your willingness to help a brother out. Let me have a go at this for a few weeks on my own, if I'm not making any progress, I'll get in touch with you for advice.

 

[carverelli]

Got my cardio done for today. I'm having issues with low blood sugar feeling at about the 30 minute mark. Slight dizziness etc. I eat a little carbs 1 hr before but it doesn't seem to matter much

Anyway I did 34 minutes today burning 450 calories. Seems like about 100 calories every 7.5 minutes

Just got done leg training.

Squats
1x45 oh bar
1x155kb x 10
1x245lb x 8
2x335x 8,7 (Planned on 3 sets but my lower back felt fatigued and a little weird of the way down with the 1st rep of the 3rd set so I racked it.

Front squats
3x 205lb x 8. These felt pretty good, although it's been awhile since I've done fronts.
Leg presses

1x4 plates per side x 15
1 x 5 plates per side x 15
3 x 6 plates per side x 12

Standing leg curls
3x 90 lb x 10

Stiff legged deadlifts
3x 100 lb x 10 reps

Finished in bout an hour and 20 minutes .

A good spotter on squats is paramount when wanting to push more weight
I always felt better repping out leg presses when tired than squats for safety reasons. Next leg workout thinking about not going so heAvy on squats and then getting in some lunges

 

[carverelli]

No cardio today. Worked back and biceps though.

High Rows hammer strength 125 lbs ea side 4x 10 reps

Lowrows 125 lb sa side 3x 10

Cable rows narrow handle 4 sets
Dumbell pullovers 75lb warmup,100 lb x 10, 120lb x 8 x 2 sets

Preacher curls 50lb + bar narrow grip wide grip alternating 3 sets each
2 sets 45 lb dumbell alternating till failure.

also to note I started the tb500 today pinning 2 mg. another 2 mg in 3 days then 5 days then every 7 days until all 6 vials are gone. Hopefully can tell the difference by then. If so can buy more

 

[halfwit]

I'm careful about how hard I work my heart bro. After an open heart surgery to correct a genetic valve issue( replacement) all my docs want me to do cardio with certain limits. Plus I'm on a beta blocker that keep my hr lower along with my bp. I seldom get over 130 bpm hr and it feels like I'm working my ass off. It feels like the meds won't let my heart beat fast enough to get the oxygen my muscles need when I push it too hard. 5 years ago during cardio my avg hr was 150-160 now it's 120-130.

I TOTALLY understand as I've been on ACE inhibitors, which essentially do the same thing to an active heart rate (bradycardia). I was not implying that you're not pushing hard enough at all, was just trying to give insight into how I go about it.

Keep up the hard work!

 

[carverelli]

I TOTALLY understand as I've been on ACE inhibitors, which essentially do the same thing to an active heart rate (bradycardia). I was not implying that you're not pushing hard enough at all, was just trying to give insight into how I go about it.

Keep up the hard work!

It's all good bro, I wish i could push things harder. Heavy squats and lunges really tax my cardiovascular. Lawnmower rows tax me as well.

Today I helped out my daughter at the gym. My grandson is 2 months old and she is wanting to fdt back in shape. I was showing Her different exercises for various bodyparts. I really enjoyed passing on some knowledge Ive gained over the last 25 years in the game

Got my cardio in today. 45 minutes elliptical burning 630 calories

Weight really hasnt changed... Still between 248-250. Gonna take measurements tomorrow am and compare them with ones I have from August

 

[halfwit]

Yeah, ignore that scale haha. I can say one important thing I learned here is that the tale of the tape is a far better metric when done in a consistent fashion as 3J recommends.

That's awesome that you're passing the knowledge! I can't wait to teach my daughter how to weight train, as I know it has so many benefits outside the physical domain.

Keep it going! I enjoy reading your journey, as I'm sure others will be inspired given your dedication - especially with physical limitations.

Speaking of which, if you can afford the macros, buying low-sugar gatorade/powerade powder and mixing it with BCAA's can really help as an intra-workout drink. I started doing that when I noticed hypoglycemia messing with my intensity.

 

[carverelli]

Yeah, ignore that scale haha. I can say one important thing I learned here is that the tale of the tape is a far better metric when done in a consistent fashion as 3J recommends.

That's awesome that you're passing the knowledge! I can't wait to teach my daughter how to weight train, as I know it has so many benefits outside the physical domain.

Keep it going! I enjoy reading your journey, as I'm sure others will be inspired given your dedication - especially with physical limitations.

Speaking of which, if you can afford the macros, buying low-sugar gatorade/powerade powder and mixing it with BCAA's can really help as an intra-workout drink. I started doing that when I noticed hypoglycemia messing with my intensity.

I have/take optimum bcaa's but that's a great idea! I'll get online and find some in powder form. That reminds me that I'm out of taurine as well. Seems like my shoulders get so pumped they ache if I don't take taurine pre workout.

 

[carverelli]

Measured this morning
Chest 48
Stomach(belly button) 46
Waist 41
Quads L 28.5 R 27.5
Arms L17 R 16.5
Forearms 13.5
Calves L 17.5 R17

Weight was 251 lbs

Measurements are virtually unchanged from mid August. Waist is up an inch maybe, but who knows whether I had the tape in the very same place. Weight is up 7 lbs from August

 

[cybrsage]

Yeah, ignore that scale haha. I can say one important thing I learned here is that the tale of the tape is a far better metric when done in a consistent fashion as 3J recommends.

Yep, if you add muscle while removing fat, you might break even on the weight but the tape measure will show you what you lost.

 

[Mr P]

keep pushing forward to make the goal

 

[carverelli]

Day off today. Spent with the family. Diet was a little sloppy. Breakfast burrito bar after church.
Back at it tomorrow with cardio first thing. Food shopping and chest and tris pm. I worked with my daughter on saturday, tomorrow night her husband. I'll try and take it easy on him but not promising anything***55357;***56447;***55357;***56447;

 

[carverelli]

Weight this morning was 248. Breakfast will be 1/2 c steel cut oats, 1/2 c nonfat Greek yogurt, 2 tb brown sugar, 1/2 scoop whey, 1/2 c frozen berries.

got my cardio in.. 1:1 interval with the elliptical 45 min duration, 620 calories burned. Gonna train shoulders, chest tonight with my soninlaw.

Just got back from Golds. Here's how it went down

Smith machine shoulder presses 4 sets x 12,11,9,8 reps
Barbell bench press 1 wu w/ 185 then 4 sets w/ 245,265,225,225
Incline db presses w/75's x 15,15,13,12
Side laterals w/ 25's x 3 sets to failure
Cable flyes x3 sets
Rear delt reverse laterals x 3 sets
Finished with bodyweight dips - 3 sets to failure

awesome pump. Son inlaw broke in his first workout in years. I was proud of his effort