BeastyBrah's Weight Loss Journal

[BeastyBrah]

Hey guys! Lurker turned logger here. I've decided to log my weight loss journey here and would appreciate all your input. I've been lifting (but not watching what I eat) for about 10 months. I did lose about 20lbs of fat/water and gained a lot of muscle. Despite this I'm 296 lbs and about 30% bf. About a month and a half ago I started counting calories using mfp (at a 1000 cal deficit) and got to my current weight of 296.

I've calculated my BMR and my TDEE. It came out to 3552 kcal/day. I cut about 1000 calories from that and am eating about 2500 with 250g of protien, 200g of carbs, 70g of fat.

My goal weight is 194 lbs at 11% bf.


My routine is a simple 3 day bodypart split. chest/tris, back/bis/, and leg/shoulders. I'm focusing on compound movement mostly.

Any advice/input would be welcome =)

[pizzarrhea]

Good luck man! Is there a certain diet you're following? Do you do cardio at all?

[BeastyBrah]

Good luck man! Is there a certain diet you're following? Do you do cardio at all?

IIFYM- but a clean version. I find if I eat junk food I don't lose anything. I do cardio but it depends on how I feel. I try to get 20 mins in per day.

[BeastyBrah]

Hit back and bi's today.

Deadlift: 255 x 6, 285 x 6, 325 x 8 [last set was easy so I'm adding 10lbs next week]
BB Row: 130lbs 3x8 [wasn't so hard so next week I'm going for 3x10]
Lat Pulldown: Slot 15 3x8 [easy as hell. I'm upping the weight next week]
e-z bar curl: 75lbs 3x8 [wasn't so hard so i'm gonna go for 3x10 next week]
DB Curl: 30lbs 3x10 [easy as hell. gonna up the weight by 10 lbs next week.]


So far for food I've had:

breakfast/pre-workout
2 hardboiled eggs
Cup of 2% milk + 1 scoop of chocolate body fortress protien

post workout
1 scoop of body fortress creatine


Dinner
8 oz of Pot Roast
1/ cup of plain white rice

I have 328 calories left of my daily allowance so I think I'll use it to take a protein shake before bed.

[BeastyBrah]

I really wasn't liking this bodypart split so I switched back to a 5x5.

My lifts were today were:

Squat: 220lbs 5x5
Bench: 130, 140, 150, 160, 170 x 5
BB Row: 80, 90, 95, 105, 110 x 5
Good Morning: 95lbs 2x10 (these left me a bit sore in my hammies after squatting but after I stretched out it's not bothering me)
Weighted Sit-ups: 15lbs 4x8 (these were easy so I think next week I'll do 4x10 and then up the weight 5-10 lbs)


As far as my actual diet goes, I'm finding that to be harder to keep than lifting. The main problem is that I've been partying a lot this week and wound up eating more than I thought I would. I haven't been eating at an excess yet, but I haven't been strict with my caloric ceiling. This week that's gonna change.

Tomorrow I'm gonna do some cardio because I didn't have time today. I had to split right as I finished my sit-ups. Besides, I think that running on the same day I squat would be too much for one day but would be a nice active rest for my off days.


Breakfast
3 hardboiled eggs
1/2 cup of oatmeal with 2 teaspoons of sugar and 1 of butter
Cup of coffee


Preworkout
2 hardboiled eggs
cup of 2% milk

I'll record dinner once I've had it.

[BeastyBrah]

Workout:

Deadlift 265lbs 5x5
Press 100lbs 5x5
Pulldowns Slot 15 5x5
Sit-ups 3x15


It's my first week of a loading phase and the higher volume is taking a bit to get used to


Breakfast
Cup of raisin bran
1/2 cup of milk


Post workout
1 cup of milk
1 scoop of bodyfortress protein
1 scoop of creatine
4 harboiled eggs

Dinner
Tilapia 2 fillets
Spinach


I wound up going to a party last night and I'm pretty sure I pushed myself over my limit but not by much. I'm going to be stricter

[BeastyBrah]

My workout or yesterday was

Squat:175, 205, 235, 255 x 5, 305 x 2, 235 x 8 (missed the last rep of the heavy trip so I'm repeating this weight next week)
Bench:115, 135, 155, 175 x5, 195 x 3, 155 x 8 (The trip was easy so I'm adding 5lbs to my bench)
Row: 80, 100, 110, 120 x 5, 140 x 3, 110 x 8
Tricep Extension: 75lbs 3 x 8
BB Curl: 95lbs 3 x 8