Minotaur's 2014 "Gonna Strut Like An Alpha Male" transformation

[Minotaur]

Well, not just in 2014 but let's start small.

I've spent far too long being fat, dumb and unhappy about my weight and appearance. My strength has been coming back after my 2010 lumbar and 2012 shoulder surgeries, and long lay offs before an after that. Getting hurt(among other things) messed with my head and I let myself go to hell.

I've been back to the gym on and off, and dieting on and off. I've tried Weight Watchers, paleo, keto, back to Weight Watchers, all bets off, back to paleo... rinse, repeat. With advice from the guys in this thread I need objective opinions (but don't yell at me, I'm fragile) I'm setting a new diet plan. Previously I've set my calories too low, been too hungry and said "meh wtf, I'll eat [insert anything here]" without considering its effect.

I've decided I'm not altogether concerned with body fat % as an absolute number, because all the tests are so inaccurate. I'll use the same one as a mile-marker. I'm not even that concerned with the scale as long as I see progress with the tape measure around my waist, how my pants fit, and what the mirror shows. If I had to state my goal, it's 170-175 lbs, 34" waist, 15-16% bf. It could take a year, but I hope for average 1 lb/week loss, goal in June or July.

Starting stats and starting picture:
Height 5'5" (I don't expect that to change)
Weight 199
Body fat 28.4%
Chest 46"
Waist 41"
Biceps 16" (cold flexed)
Thigh 24"
Calf 15"

Dec. 27, 2013



The diet, logged in Myfitnesspal is 2300 calories, macro breakdown (rough figures) 200 g protein, 100 g fat, 144 g carbs.

So let the games begin!

[Marius_Ursus]

In.

Good luck.

[highiso]

You can and should do this in 6 months. Forget about 1 year. I dragged my weight loss out 8 months more than I should've. It's one regret I have. Seriously, set this difficult goal and just do it. You'll be glad you did.

[doughnutgut]

IN.

[MoEcho]

In!

[Minotaur]

Hey y'all, thanks for droppin' in.

Highiso... I hear you about not needing to drag it out. Two years ago I lost about 30 lbs in about 6 months. Unfortunately a lot of it was muscle because workouts were too aerobic and cals. were too low. With the help of all you folks, I think we can nail it.

So, that said...

A kick-butt workout put to bed today.

It was back, biceps and cardio. I use a lot of the Freemotion equipment. Not exclusively, but primarily. It's cable based, but movements are not restricted. It's like using tethered freeweights, that's the only way I can describe it. This is the dead/rack pull/shrugs/whatever-else-you-want-to-use-it-for machine. http://www.freemotionfitness.com/fit...reeMotion-Lift It looks like a medieval torture device.

I placed the handles as if it were a trap bar. I prefer grabbing from the sides rather than the front. I feel it doesn't put my lower back at too much of a risk. I can get the weight stack up to ~180 lbs for 4 sets of 8-10 reps. That's not a lot compared to a barbell deadlift, but there's something about the leverage... I don't know, I never took physics or engineering. All I know is it gives a good burn in the thighs and glutes. I did shrugs with it also.

I did some lat pulldowns with the FreeMotion Lat http://www.freemotionfitness.com/fit...FreeMotion-Lat I keep posting the links just to give an idea of what the equipment is. I really like it.

Seated cable rows, seated machine rows, alternating biceps curls, preacher curls, hammer curls and reverse curls. I was done with the weight in about 50 mins.

Cardio, 40 mins. on the treadmill. Hill program set to level 6 (up and down incline from 0 to 5 degrees), 3.3 mph. I was sweating like an animal, but not sucking wind.

The whole workout was a little over 90 mins. I find that to be typical.

[Oetaka]

Dec 28 2012 was my start date. did not have a number in mind but I did have a look. by May I had that look. the next 6 months I made that look even more pleasing. Your goal is not as hard as many would think, and success is yours for the taking.

[Minotaur]

Thanks, and congratz. I know it's doable with hard work. Going into the gym now.

Dec 28 2012 was my start date. did not have a number in mind but I did have a look. by May I had that look. the next 6 months I made that look even more pleasing. Your goal is not as hard as many would think, and success is yours for the taking.

[Minotaur]

Sun. 12/29/13
Chest, shoulders, triceps. I lost track of time, but I'm sure it was at least 50-60 mins.
Cardio, 40 mins. on the treadmill using the random program, level 6 which goes up to 5* incline, 3.3 mph.

I should probably log my weights to gauge progress, but it always discouraged me if I didn't meet or exceed the last workout's weight, even though some days you're stronger than others. Now I start with something to warm up with, pyramiding 2 or 3 sets, then finding the weight I can do 8-10 reps for 4 sets. I aim for 4 exercises each body part.

[GKC45]

Good luck with your goals. I found putting my ego and fears aside to post my weights was very motivating for me.

[Minotaur]

Good luck with your goals. I found putting my ego and fears aside to post my weights was very motivating for me.

Thanks. Maybe I will keep a note book for my workouts.

[Marius_Ursus]

You really should, man. You won't know what works and what doesn't unless you can distill the information into something meaningful.

[Minotaur]

I'm beginning to see it that way because I am gravitating to the equipment I like and seem to be progressing on. To pirate your word I'm distilling down the equipment I like, so a log will be helpful. I may very well change it up in the future, also, but that will be zen, this is tao.

[Marius_Ursus]

http://forum.bodybuilding.com/showth...post1184867231

[Minotaur]

Too true.

Speaking of k'bells, I think they're on the menu for tonight or tomorrow night. The gym closes early tomorrow, but I'm going Wed. morning for back work. Would suitcase squats using that Freemotion contraption on Wed. morning be too close to swings on Tues. night? If so then I may just get the swings in tonight.

I found a little article on the Weight Watchers site, of all places...

1. Set a timer for 10 minutes.
2. Do 10 kettlebell swings.
3. Take a 15-second break.
4. Repeat steps 2 and 3 until the timer runs out.
5. Gradually increase the timer to 20 minutes.

I may try it this way.

[Marius_Ursus]

Swings are a funny exercise because you can do them any time, between sets, as a warm up, a cool down, a spontaneous, "Hey, I feel like knocking out 20 swings!", or whatever else strikes you. A 10 minute block of sets of swings is good. I never go with just one way to use them. I don't have a timer. I supposed I could get one, but without one, I've never run timed sets. I do lots of other configurations, though where I swing between sets or at the end or nothing-but-swings (on a day I'm not doing barbell work) or ladders or sets of 10 or sets of 20 until I just don't feel like doing them anymore...

It also depends on how fatigued I am and how heavy the kettlebell is. For instance a 32 kg with one hand will get five rep sets or ladders of 1,2, 3, or 1,2,3,4,5. With something smaller or with 2 hands, I'm liable to do sets of 10, 15, 17, 20...

Swings are magical like that.

[Minotaur]

Swings are a funny exercise because you can do them any time, between sets, as a warm up, a cool down, a spontaneous, "Hey, I feel like knocking out 20 swings!", or whatever else strikes you.

I thought you did say that once, and/or I read it... wasn't sure. OK, that sounds great. I really like them. I see a lot of people at the gym using them. They finally got 16 Kg ones.

A 10 minute block of sets of swings is good. I never go with just one way to use them. I don't have a timer. I supposed I could get one, but without one, I've never run timed sets. I do lots of other configurations, though where I swing between sets or at the end or nothing-but-swings (on a day I'm not doing barbell work) or ladders or sets of 10 or sets of 20 until I just don't feel like doing them anymore...

It also depends on how fatigued I am and how heavy the kettlebell is. For instance a 32 kg with one hand will get five rep sets or ladders of 1,2, 3, or 1,2,3,4,5. With something smaller or with 2 hands, I'm liable to do sets of 10, 15, 17, 20...

Swings are magical like that.

I can use the timer in my iPhone. I don't know if I can get the full 10 minutes. I never tried timed sets either. I've done something like 3 sets of 12 or 15 reps with the 16 Kg. But I haven't done them consistently for a while, so I don't know how heavy I can start with... I guess I'll find out.

[Minotaur]

Just got kicked out of the gym... Not personally, they closed early. It was busy, mostly with regulars. If there were NYRs, they had teh srs. So while the workout is still fresh in my mind...

FreeMotion machine deads 160 x 4 sets.
Kbell swings 12 kg each hand 10 reps.
FM lat pulldown 100 x 4.
FM high row 100 x 4.
Kbell swings 16 kg 2 handed 12 reps.
Lifefitness row 100 x 8.
Kbell swings 16 kg 2 handed 10 reps 3 sets. I tried for the 10 mins. routine but twern't gonna happen. I was happy with the swings I got. Even better next time.
LF preacher curl machine:
Regular curls 50 x 4.
Reverse curls 30 x 4.
Hammer curls 50 x 4.

Treadmill 20 mins. hill program, 5* incline 3.5 mph.

I think it was a good workout.

[mofitness4u]

doable , I like workouts perfect! aerobic and weight kbell. intense

goal lbs?

My body transformation competition jan 13 2014 fun. kris gethin 12week trainers template, nutrition, supplement, etc,.

[Minotaur]

Thanks, I hope you meet your goal.

I'm just looking to lose fat now and keep muscle.

doable , I like workouts perfect! aerobic and weight kbell. intense

goal lbs?

My body transformation competition jan 13 2014 fun. kris gethin 12week trainers template, nutrition, supplement, etc,.

[Minotaur]

I'm declaring today a serious cardio and fbw day. It took 2 1/2 hours to get my driveway dug out from the snow storm. I have a power shovel; it's like a small non-propelled snow blower, so you really have to push it. Good workout.

[madsmith]

Loving seeing these thread by you older guys gives my inspriation that if you can do it my young self can become a beast.

[acrawlingchaos]

Welcome to the Journals, and Happy New Year.


In for support and to help along as I can.

[Minotaur]

Loving seeing these thread by you older guys gives my inspriation that if you can do it my young self can become a beast.

Welcome to the Journals, and Happy New Year.


In for support and to help along as I can.

Thanks guys. I didn't see these until now, not ignoring.

[Minotaur]

Yesterday was another hell of a workout, kind of an all afternoon one. I did chest, shoulder and triceps at the gym, and cardio at home.

Chest: seated cable press, then flyes with the FM; an incline machine press; cable crossover.

Shoulders: seated overhead press, upright rows with an ez curl bar. I haven't done upright rows in a long time, and forgot how great they felt.

Triceps: Single hand pushdowns; seated dip machine. I will start doing regular dips, but this machine is pretty good too.

I used enough weight that the 7th or 8th rep on all was tough, with 3-4 sets on each station.

Then I went home and did some more snow shoveling to clear the driveway better; drained the aquarium; and moved furniture. The aquarium was a 30 gal. that we just weren't taking care of anymore. The fish had died off, so I said this thing has to go. I siphoned out the water alternating with two 5 gal. buckets to the sink. Then scooped the rocks from the bottom into a bucket, and put that and the tank itself outside. I'll dump the rocks under bushes and put the tank by the curb, someone will take it.

I basically went non-stop movement all afternoon. I had forgotten what it was like to be firing all thrusters (I am not going to give you farkers the satisfaction of jokes about a rocket up my arse ), and doing all kinds of physical activity. Paraphrasing Gandalf to Theoden, "Too long have you been in darkness; breathe the free air again, my friend". Well, too long I've sat fat, dumb and unhappy thinking I couldn't do a lot of the stuff I used to... just have to work smarter.

[Minotaur]

Up 1/8" on my arms. My biceps measured at 16 1/8" today, up from 16" last week, which is up from 15" last year, having lost a significant amount not working out. I have finally broken 16" again. Next stop... 16 1/2", then the Gods of Strength willing, 16 3/4", and 17". But my weight hasn't budged, nor has my waist. Grrrrrrr......

[Marius_Ursus]

Just keep up the hard work. It'll even out eventually.

[Minotaur]

Like I told someone else, "from your lips to God's ears". I'm sure you are right. Even though it's only about a week, I've down-tweaked my diet, because I think the 2300 calories was too much. I'm also lowering the carbs, being insulin resistant and gluten sensitive (not celiac, but gluten blows me up). As much as I love the Chobani type yogurts, it's the fruit that is adding too much sugar. So I'll switch back to plain. I have some experimenting to do. At least my pants fit. I'm really not all that distressed despite my "Grrrrrrr...... ". It's a work in progress.

[Minotaur]

Swings are a funny exercise because you can do them any time, between sets, as a warm up, a cool down, a spontaneous, "Hey, I feel like knocking out 20 swings!", or whatever else strikes you. A 10 minute block of sets of swings is good.

This is sort of what I did tonight. I set the timer to 10 minutes, did 10 reps with the 16 kg (two-handed), rested 15 seconds or so, then repeated another 10 swings, rinse, repeat. I only got to 5 mins., I think it was about 5 or 6 sets. I wanted to get the full 10 minutes, but there was no way this time. This was my first time doing this. Next time maybe I'll get a few more sets. Then I did 2 sets of 10 one-handed swings, and 2 sets of ohp 10 reps with the 12 kg. This may not sound like much, but a year ago I couldn't even pick up the 12 kg off the floor after my shoulder surgery, much less swing the 16. So I'm kind of pleased. I don't know if the gym has a 24 kg. If they do I'd like to try it.

[Minotaur]

I did kettlebell swings again tonight, but I used Ragnar13's routine http://forum.bodybuilding.com/showth...post1189260731 15 sets of 10 reps, 1 rep per minute. The actual 10 reps each set took about 19-20 seconds (s/b ~15 seconds). That was the best I could do. The rest of the minute was rest, then started again until all 15 sets were done, 150 reps. I made a check-off list so I know how many sets I did. This was not as difficult as I thought it would be, and definitely easier than last night's, maybe because of the longer rest during the set minute. At any rate, I was sweating and breathing pretty deeply, not sucking wind, but I know I worked.