Lunchbox79
New member
Hello Folks,
Fresh noobie to the boards and looking for advice / direction, overall general thoughts. A bit about myself... 10 months ago I saw a picture of myself back from my college days and it made me sick to my stomach about what I had become. 34 years old / 380 pounds and 36% BF. I immediately decided for a lifestyle change and began the process. Joined my local gym, changed my diet and began concentrating on a healthy life. I stuck to my regiment and now I am at 270 and 26% BF. I love the way things are going and want to come for advice from you guys. My question --- Am I a candidate for adding PH or Anabolic's to my life? My Goal is to be as close as I can to 230-250 pounds and 15-19% BF.
Here is a rundown of what my regiment involves.
Monday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Chest and Tricep Workout (Usually lasting 1 Hr)
I do my best to get in 4 different types of Machine or Freeweight per muscle group. EX: FlatB - InclineB - FW Chest Flys - Cable Flys - Cable Tricep pull downs (Bar) - Cable Tricep pull downs (single) - Cable Tricep pull downs (rope) - Dips
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 Cup cooked Oalmeal
10 AM - 6-8 oz protein (Chicken, Fish or Pork)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Tuesday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Back and Bicep Workout (Usually lasting 1 Hr)
Same as other workouts - 4 different types for each muscle group
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
10 AM - 6-8 oz protein (Chicken, Fish or Pork)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Wednesday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Shoulders and Abs (1 Hr)
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 Cup cooked Oalmeal
10 AM - 6-8 oz protein (Chicken or Fish)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Thursday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Lower Body (1 Hr) - I use whatever machines are available at the time and also do Squats.
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
10 AM - 6-8 oz protein (Chicken or Fish)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Friday
No morning gym
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Afternoon Workout with my Racquet Ball buddies. Usually play for about two hours with a 15 minute break in between matches.
In bed by 11PM << Hang out night with friends.
Saturday
9 AM at the gym
Swim 20 -30 laps in the pool (fasted)
Small muscle group workout - Might workout Biceps or Triceps or Calf muscles.
Ab Workout
Lunch - 10-12 oz Protein - 1 cup White Rice - Veggies
Dinner - Grill Salmon every Saturday night - Veggies - Maybe 1 glass of wine if my GF wants some.
Sunday
OFF DAY!!!
Rest and Relaxation
Usually eat a big juicy rare STEAK sometime on Sunday as a treat.
Miscellaneous
My only snacks outside of this regiment are fruits. Tons of water every day. Sex as much as possible (when GF doesn't have a headache or tired) LOL!!
In closing
With this type of regiment, will adding and outside source aid me in continuing to shred the fat off and build muscle. Like I said, I am absolutely new to the idea but have loved this lifestyle change and want to further progress past what my natural abilities are. This is going to be me for the long run. Never a fat ass again!!
Thanks for any opinions or thoughts and direction that is forthcoming!
Lunchbox
Fresh noobie to the boards and looking for advice / direction, overall general thoughts. A bit about myself... 10 months ago I saw a picture of myself back from my college days and it made me sick to my stomach about what I had become. 34 years old / 380 pounds and 36% BF. I immediately decided for a lifestyle change and began the process. Joined my local gym, changed my diet and began concentrating on a healthy life. I stuck to my regiment and now I am at 270 and 26% BF. I love the way things are going and want to come for advice from you guys. My question --- Am I a candidate for adding PH or Anabolic's to my life? My Goal is to be as close as I can to 230-250 pounds and 15-19% BF.
Here is a rundown of what my regiment involves.
Monday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Chest and Tricep Workout (Usually lasting 1 Hr)
I do my best to get in 4 different types of Machine or Freeweight per muscle group. EX: FlatB - InclineB - FW Chest Flys - Cable Flys - Cable Tricep pull downs (Bar) - Cable Tricep pull downs (single) - Cable Tricep pull downs (rope) - Dips
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 Cup cooked Oalmeal
10 AM - 6-8 oz protein (Chicken, Fish or Pork)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Tuesday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Back and Bicep Workout (Usually lasting 1 Hr)
Same as other workouts - 4 different types for each muscle group
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
10 AM - 6-8 oz protein (Chicken, Fish or Pork)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Wednesday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Shoulders and Abs (1 Hr)
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 Cup cooked Oalmeal
10 AM - 6-8 oz protein (Chicken or Fish)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Thursday
4:30 AM at the gym
20-30 Minutes of Cardio - Usually a incline walk (Fasted)
Lower Body (1 Hr) - I use whatever machines are available at the time and also do Squats.
32 Gram Protein Shake Immediately PWO
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
10 AM - 6-8 oz protein (Chicken or Fish)
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Do work around the house and usually in bed by 9 PM.
Friday
No morning gym
Breakfast - 4 Egg Whites - 1 Piece Lean Bacon - 1 English Muffin
Lunch - 6-8 oz protein - 1/2 Sweet Potato or 1 cup Wild Rice - Veggies
Dinner - 6-8 oz protein - All the veggies I want - Sometimes a Complex carb.
Afternoon Workout with my Racquet Ball buddies. Usually play for about two hours with a 15 minute break in between matches.
In bed by 11PM << Hang out night with friends.
Saturday
9 AM at the gym
Swim 20 -30 laps in the pool (fasted)
Small muscle group workout - Might workout Biceps or Triceps or Calf muscles.
Ab Workout
Lunch - 10-12 oz Protein - 1 cup White Rice - Veggies
Dinner - Grill Salmon every Saturday night - Veggies - Maybe 1 glass of wine if my GF wants some.
Sunday
OFF DAY!!!
Rest and Relaxation
Usually eat a big juicy rare STEAK sometime on Sunday as a treat.
Miscellaneous
My only snacks outside of this regiment are fruits. Tons of water every day. Sex as much as possible (when GF doesn't have a headache or tired) LOL!!
In closing
With this type of regiment, will adding and outside source aid me in continuing to shred the fat off and build muscle. Like I said, I am absolutely new to the idea but have loved this lifestyle change and want to further progress past what my natural abilities are. This is going to be me for the long run. Never a fat ass again!!
Thanks for any opinions or thoughts and direction that is forthcoming!
Lunchbox
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