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Phatman1179
01-25-2003, 07:18 AM
Hi Folks,

Thought I would throw this up as my way of introduction to you. I have been reading your posts and feel like I already know most of you! What a friendly and supportive forum you have going here! I hope I can contribute.

My Story, been lifting since I was 20, Now 39. I never before really worried to much about my diet as I used lifting as an excuse to stay fat. As long as I could push big numbers that was all that matter to me. Last Sept I topped my weight at 283 I looked great with clothes on but horrible naked and I thought to myself, How the hell did I get so fat. I decided to change the work out and learn and fix my diet. So here are the stats:

Stats
--------------------------
Sept 2002:
Male
39 years old
height: 6'2"
weight: 283 lbs
Body fat%: 28.40%
Chest: 51"
Waist: 46.5"
Hips: 49"
Arms: 18"
Neck: 18.25"
--------------------------
Jan 2003:
weight: 253 lbs
Body fat%: 22.7%
Chest: 49"
Waist: 44.5"
Hips: 46"
Arms: 18"
Neck: 17.5"
--------------------------
GOALS
Drop BF% while holding on to the valuable LBM
April 15% bf
July 10% bf
No Bulking until I drop below 10%
--------------------------
Workout & Diet
Currently just finishing a month long Hypertrophy workout where I worked a single body part on a 2 on 1 off scedule, keeping reps in between 8-12 at about 50% of 1 RM.

I will take a week of off lifting before starting a 5x5 program for the next 8 weeks. I have been keeping my diet fairly low carb (about 100 grams a day) and high Protein (1 - 2 grams per LBM)
If you want to check out my Fitday log feel free to offer up any Advice and or Suggestions. You can view it here:
(BTW if you are not keeping a food log, Why not? Fitday makes it so damm easy!!)

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Phatman1179
--------------------------
What I hope to get from this Forum -

Just looking for like minded people to help fill in my holes when it comes to my diet. I have learned so much over the last 4 months and want to learn so much more.
Support and honest criticism, If I have a weak area or am screwing up my diet please be honest and tell me. I can't fix it if I have a blind spot to it.
Training advice and tips, always looking for every golden nugget of information I can steal, er... use

What can I offer this Forum -

First - I promise not to flame (Rather just not say anything then be negative)
Second - I have allot of experience in the Gym and I have tried just about every training routine out there.
Third - I have a very CORNY sense of humor, this may be a negative point with some folks.

Ok thanks for taking the time to read this! Look forward to getting to know you better!!!!

TrishB
01-25-2003, 07:56 AM
Welcome!!!
Great to have you joining us here. Looks like you have already made some great progress. You have come to the right place for motivation and inspiration and advice. Amoungst us, we have tried just about every diet and workout routine out there.

BTW...We need to see some pics.
Me and the girls here love to check out the new guys in town. :)

Phatman1179
01-25-2003, 08:25 AM
Hi Trish,

Thanks for the Welcome! I'll try and get some Pics Up tommorow, Now if I could just remember what I did with that Camera.....

TrishB
01-25-2003, 08:42 AM
Originally posted by Phatman1179
Hi Trish,

Thanks for the Welcome! I'll try and get some Pics Up tommorow, Now if I could just remember what I did with that Camera.....

LOL....we all seem to "lose" the camera when doing the "before" shots. :D

Phatman1179
01-25-2003, 09:04 AM
Ain't that the truth....

TwoWalks
01-25-2003, 09:44 AM
phatman: Welcome, you have learned a lot along the way and will be able to add a lot to this site, glad to have you aboard.

Your goals are clear cut and you should do well. As far as those before pics, hey you won't look as bad as I did ... dang you probably look better than I do:)

Phatman1179
01-25-2003, 10:02 AM
Hi ya Two Walks,

Dang didn't take long for me to get Busted on the Before picts, LOL. Thats what I need though. Ok here is the before from Oct
I'll see about getting an update out later.

Thanks Guys : )

Phatman1179
01-25-2003, 10:03 AM
ANother

Phatman1179
01-25-2003, 10:04 AM
Last....

TwoWalks
01-25-2003, 10:30 AM
Yep, just as I thought - Looks better than me ... Oh well its my off day and I can spend it any way I want ... Hey Dungeon Gym you got an opening today? :D

Phat, looking good and you will look great with that mass and the body fat% down at your goal. Me I'll just look slim and lean:)

TrishB
01-25-2003, 11:29 AM
Phat...I love shaming people into posting pics...lol. :D

You actually do not look bad at all. :)
You have a great base to work from. I am sure you are looking even better now, and you will be looking incredible when you reach your goal BF.

Best of luck!!

Hibiscus09
01-25-2003, 03:09 PM
Welcome Phat! You look like a sweetie to me! :) Good luck with your challenge -- looks like you're coming right along!

Homie
01-25-2003, 04:15 PM
Welcome bro, I'm sure you'll fit right in with our dysfunctional family. Good job on the weight loss so far, but don't get too caught up in the bodyfat % game. Let the mirror be your guideline (that and compare to your before picture). As long as you are making progress towards where you want to be, that's all that matters. I'm sure you know it but at our age cardio is even more important than ever to keep bodyfat low. My advice is just not to look at yourself naked anymore...or at least don't tell us about it. :-). Your pics look good, just don't lose any size on them guns...later bro!

IPR
01-25-2003, 10:06 PM
Welcome phatman.

You've sure got some serious mass under that layer of insulation.

Good luck with the challenge :)

gbat
01-26-2003, 05:18 AM
Welcome Phatman! I'm the guy that makes you feel better about yourself. 6'3" 300 pounds! I complained about having no shoes until I saw a man who had no feet... :D

Hey, but since I've begun lifting and getting wised up and pumped up by the guys and gals in here, steady progress is being made. My ribs and abs are starting to appear like rocks under a spring thaw. And a 20 point drop in blood pressure don't hoit!

And corny is good! But then, I'm from Iowa. :)

Gollum
01-26-2003, 05:21 AM
Welcome Phatman!

Just what I needed...ANOTHER 250lb monster to make me feel small!

Great progress so far.Keep the guns at 18!

Eye2_Man
01-26-2003, 08:36 AM
Man! You look super strong.

Phatman1179
01-26-2003, 09:06 AM
Wow Thanks for the Fantastic welcome Guys!!! What a cool place to hang out! Success is the journey, and it will be an awesome journey with folks like you!!! Man now you got me all fired up, maybe I'll blow off the super bowl and go to the Gym :)

Gollum
01-26-2003, 09:30 AM
Now you're talkin my language :D

Hardcore!

GLAlexander
01-26-2003, 10:03 AM
Phatman

Good work! I am always going to be partial to us big guys who were close to or over 300 pounds. It took us a long time to get there and we have to work really hard to get it back to where we want to be.

Phatman1179
01-27-2003, 01:10 PM
Agree 100% I keep telling myself it took longer than two weeks to get out of shape, gonna take awhile to get back in.

Today starts a planned week off Before I go into a 5x5 workout. I got to tell staying out of the Gym is killing me. Think I may just go and do some cardio and some AB's.

tracyb555
01-27-2003, 10:01 PM
Phatman,

Welcome aboard! You look like you are a pretty strong guy. You also seem to have the determination & plan that will help you reach your goals. Looking forward to hearing more from you.

Tracy

Original Poster
01-28-2003, 06:00 AM
Welcome Phatman.
Great base to start with. Cut it up and BAM your the Man you always knew you could be.


About this..........


Originally posted by Phatman1179
Third - I have a very CORNY sense of humor, this may be a negative point with some folks.


No problem, you should fit into this group of knowledgable weirdo's just fine :rolleyes: IMO.

PEACE

Gator
01-28-2003, 06:03 AM
Welcome to the land of misfit toys !!! LOL
Good luck !!!!

Gator

rkysoo
01-28-2003, 06:45 AM
hey bro welcome abroad.

i bet you will get your figure sooner or later

better than me, i am doing bulking and basically hopefully in luck of bulking it up not just my belly!

aloha!

cheers,
ronald

Phatman1179
01-28-2003, 07:59 AM
Thanks Guys, I appreciate the support!

Chi-town, you have ZMA master in your tag line. I been tempted to try ZMA but I'm already taking a lot of sups now. Do you recommend it? I would probably drop the Tribex and M to pick up the ZMA. (Cost wise I can't afford all of them)

My Supps:

Glutamine
Tribex-500
M
Glucosamine & Chondroitin
Salmon Oil
Multi Vitamin
Folic Acid
Niacin
Surge (Post workout)
Protein (whey) Pre-workout

Original Poster
01-28-2003, 10:04 AM
I now use 50 mg Zinc, 450 mg Magnesium and of course some b6.

Buy them all seperately and get 3-4 months for what you would pay for 1-2 months of a packaged ZMA.

I have found the homemade version to be just as effective.

FYI.......
http://forum.bodybuilding.com/showthread.php?s=&threadid=69355&highlight=zinc

Axe
01-28-2003, 10:47 AM
Hey welcome Phatman!! :D

It's going to be great to watch your progress! I am only on day 2 of the challenge, so don't know if I can help out too much...just learning, but it will be fantastic to see how you come along!

giantfan43
01-31-2003, 11:18 AM
Originally posted by Phatman1179
I will take a week of off lifting before starting a 5x5 program for the next 8 weeks.

First off, not sure I welcomed you so welcome aboard .. had a question on your 5X5 .. what does this program look like ? What's the split ? Currently, I'm doing a bit of HIT .. low reps, low sets but am looking to end that in the next few weeks .. just curious to know what you're doing with the 5X5 ... if you posted it somewhere, let me know ..

Phatman1179
01-31-2003, 01:43 PM
Hi Giant, Thanks for the Welcome, I got my 5x5 routine from Joel Marion over at WWW.T-mag.com (Search on Ripped, Rugged, and dense).

My next spilt will look like this:

Monday
A1) Incline Bench Press
A2) Weigthed Dips
B1) Seated half Press in a power rack
B2) Seated Ez bar bicep curl

Tuesday
Abs & Cardio

Wed
A1) Squats
a2) Sumo Deadlifts
b1) Dumbell Clean and press
b2) Calf press 5 Second Puase

Thur
Abs & Cardio

Fri
A1)Wide Grip pull Ups
A2)Alternating 1 arm shrugs
B1)seated wrist curls
B2)seated revese grip curls

Off for two days

Phatman1179
02-01-2003, 07:05 AM
Just wanted to give you a quick update.

My wife made me go buy new jeans last night, the 42's just are to baggy anymore. SoI tried on the 40's and they fit nicely. Then I tried on the 38's and they fit a little snug, (Wife thinks maybe a little to snug) so I bought both pairs!!

Whoo Hooo - I'm claiming a two size victory (42--->38)

Also after taking this week off I'm am SO ready to hit Iron again!!!

TrishB
02-01-2003, 07:13 AM
LOL....you sound like us girls! :D
Boy, do we love to buy those jeans that are just a tad too tight....since we know we will be squeezing into them, come hell or high water.

What a great feeling to drop 2 sizes. And that was after taking some time off!

You are on a roll honey.....keep up the great work! :)

TwoWalks
02-01-2003, 08:50 AM
Way to go Phatt, I started wearing thos 2 size smaller pants last week myself so I know how great it feels:D good job

tracyb555
02-01-2003, 10:56 AM
Way to go Phatman! You'll be comfortable in those 38's in no time. Keep up the good work.

GLAlexander
02-01-2003, 12:16 PM
Phatman

That is great news. I started at a 46 and am down to a comfortable, but getting baggy 42. I am going to wait two more weeks and give the 40's a shot.

Do you have a final goal. I would really like to be comfortable in 38's again. I think once I get there I can reevaluate where I want to go.

Phatman1179
02-02-2003, 08:32 AM
TrishB- On no, next thing you know I'll be watching Trading Spaces and know the difference between a sconce and a Lamp! (Crap, my wife is turning me into an insightful, caring husband. I'm never getting the remote back)

Tracy - Thanks!! I have a bet with my wife, I think I'll eventually get back to the 36" and she thinks I won't. Not that she isn't supportive, she thinks my legs are to muscular to ever allow that. :)

Twowalks & GLAexander - We all can claim battle wins with our pant size!! Awesome news.

I really would like to get into those 36" but I wouldn't call it a goal. My short term goal would be 17% bf by March and Single digit bf by Aug.

Looking Forward:

Diet:
Next week I plan to keep my Cals around 500 below Maint, with 350 Grams of Protein, 100 Grams of Carbs and the rest good fats (Omega 3's) on non workout days I'll drop the carbs to 70 grams.
Sat is a Carb refeed, I get 300 grams of carbs in per meal, two meals in 8 hours. you can keep me honest by checking My fitday Journal: http://www.fitday.com/WebFit/PublicJournals.html?Owner=Phatman1179

Training= 5x5
Monday - Arms & Chest
Tuesday - Cardio & AB's
Wed - Legs, back, & Shoulders
Thurs - Cardio & Ab's
Fri - Lats, Traps, calves
Sat - Cardio & Ab's
Sunday - Off

Hibiscus09
02-02-2003, 05:44 PM
Great job, Phatman! You do sound like the girls! :) I'm sure you can get down to a 36 again -- just buy the relaxed fit so you can fit the great legs!

Phatman1179
02-02-2003, 07:59 PM
Maybe I should up my anit-estrogen pills?

iluvlifting2001
02-03-2003, 05:25 AM
Keep up the hard work. Just a thought . Why not swap your lats and back routines. Seems like legs and back on the same day might be a little much. With you dieting down you do not want to open yourself up to injury.

Hibiscus09
02-03-2003, 05:57 AM
Phatman, that's a good suggestion from Luv. I don't know how you do back & legs on the same day -- I consider those my heaviest & toughest workouts (although they're my two favorites!). :)

Phatman1179
02-03-2003, 10:41 PM
Hi Guys - Thanks for the advice, Iluvlifting, I'll consider swapping them out next week. I got back in to the gym today and I had a surprise workout partner, my 69 year old Dad. What a blast it was to work out with him and my 18 yr old son came in as well, 3 generations all lifting in the same gym!!!

Diet -
Protein 278 Grams
Carbs 98 Grams
Fat 47 grams
total cals 1934 - just a bit low

Workout was great (5x5)
Incline Bench - Warm up 135x10, 225x10, 1st set 250x5, 2nd 250x5, 3rd 250x5, 4th 250x5, 5th 250x5
Weighted Dips - warm up bwx10, 1st set 45x5, 2nd 45x5, 3rd 45x5,(at this point i felt I started tolight) 4th 65x5, 5th 65x3
Seated half press 1st set 135x5, 2nd 185x5, 3rd 185x5, 4th 185x5, 5th 185x5
Seated ez bar curl 1st set 65x5, 2nd 65x5, 3rd 65x5, 4th 65x5, 5th 65x10

I really underestimated my weight, next week I will have to bump everything up. I should be failing in the 4th and 5th set to complete the 5 reps.

iluvlifting2001
02-04-2003, 05:37 AM
Looks good Phat. 250 is good for the incline. Keep on working hard.

Funny about the 3 generations comment. My dad says the same thing about When Me, my son, and him are at the beach together because we all surf.

Gator
02-04-2003, 05:47 AM
I love Trading Spaces !!!
Specially since I bought my Dads house and now I have to take it out of the '70s.. Burnt orange shag carpeting, felt wall paper..EEEEEEK !!!!
Good luck Phat, sounds like yer making small but significant victories, and those are the ones that stick !!

Gator

Phatman1179
02-05-2003, 04:02 PM
Lost another 1.5 pounds last week, just broke under 250 to 249. The diet looks to be working.


Todays Workout: (5x5)
Squats- Warm up 135x10, 225x7, 1st set 350x5, 2nd 350x5, 3rd 350x5, 4th 315x5, 5th 315x5 (My back started to round and I lost good form so I lowered the weight)
Sumo Deadlifts - warm up 135x10, 1st set 225x5, 2nd 225x5, 3rd 225x5, 4th 225x5, 5th 225x3
Dumbell Clean and Press- 1st set 50x5, 2nd 50x5, 3rd 50x5, 4th 50x5, 5th 50x5
Calve raises(5 second puase at the top) - 1st set 450x5, 2nd 540x5, 3rd 540x5, 4th 540x5, 5th 540x5

If the Deadllift and Clean and press seem low it's becuase this is the first time I have tried these movements and I wanted to make sure I got the form right. My back is tired from doing Deads and squats in the same workout. I'm going take your suggestion and change it up next week and see if that helps!

Hibiscus09
02-05-2003, 04:05 PM
Looks like it is working! Great job!

MagicMel
02-05-2003, 04:40 PM
1 - 2 lbs weighloss per week sounds perfect to me. Good job.
Just keep on going and don't look back.

TrishB
02-05-2003, 05:29 PM
249!! Doing great Phatman. You will have to change that name one of these days.

And you and Gator are welcome to come over anytime to watch Trading Spaces with me. Good show. :)

TwoWalks
02-05-2003, 06:53 PM
Phat, it looks like it is all going your way and with 1 1/2# per week on the weight loss, you should retain the muscle - good job

Phatman1179
02-05-2003, 07:23 PM
All right I admit it, my wife got me hooked on Trading spaces. But really whats not to like, Amy Winn looks great, comes with her own Power tools, and can build you Entertainment Center in two days. The perfect woman!!!

Hibiscus09
02-05-2003, 10:20 PM
I can relate to that -- I'm in love with Bob Vila.

tracyb555
02-06-2003, 08:50 AM
I love "Trading Spaces" and would kill to have Paige's job! I settled for getting the Paige haircut and love it when hubby says I look like her (I wish!)

TrishB
02-06-2003, 05:02 PM
Originally posted by Hibiscus09
I can relate to that -- I'm in love with Bob Vila.

OH OH here we go again....:D

Hibiscus09
02-06-2003, 05:27 PM
It's the margarita/wine mix still getting to me -- I forgot we'd already had that discussion! LOL Just goes to show you, I really am in love with Bob Vila!

Phatman1179
02-07-2003, 03:48 PM
Hi Fellow Iron Mates!!!

Todays workout was a good one - Hit all my marks and need to increase the weght next week:

A1) Wide Grip Pull-Ups - 1st - BWx5 reps, 2nd BWx5, 3rd BWx3 (2 more assisted), 4th BWx3 (2 Assited), 5th BWx2 (3 Assited)

B1) Alternating 1 arm Shrugs- 1st 100x5, 2nd 100x5, 3rd 100x5, 4th 100x5, 5th 100x5

C1) Seated DB Curl - Warm up 30X10, 1st 50x5, 2nd 50x5, 3rd 50x5, 4th 50x5, 5th 50x4

D1) Preacher Reverse Cable Curls - 1st 120x5, 2nd 120x5, 3rd 120x5, 4th 120x5, 5th 120x4

Took the Digital Camera to the gym Here are a couple of Update photo's:

Phatman1179
02-07-2003, 03:49 PM
Another "Action" view

Phatman1179
02-07-2003, 03:50 PM
Lat on - this one came out Dark -

MagicMel
02-07-2003, 03:55 PM
Originally posted by Phatman
...Hit all my marks...
Great job. :D
Time to raise the bar.

Hibiscus09
02-07-2003, 04:11 PM
Good job! Slow down on those pullups -- I'm trying to catch up! LOL

I made it to 3 bodyweight pullups.

TrishB
02-07-2003, 06:05 PM
Looking good Phatman!!
Great idea to bring the camera to the gym. I could almost hear you grunting. :)

TwoWalks
02-07-2003, 09:40 PM
Phat, the camera in the gym is a great idea. Adds a lot too the story line :) Good job on setting and meeting goals. Keep it going

Phatman1179
02-08-2003, 06:22 AM
Thanks for the encouragement Guys! I prefer the action shots as well. I don't know how to pose anyway and getting my wife to snap a Picture while I pretend to be Arnold just feels goofy.

Hibiscus09
02-08-2003, 07:03 AM
LOL, Phat! I enjoyed your pix also. I felt the same way when my son was taking my pix to put on this site -- like a total idiot. I'm sure he was thinking "but mom you don't have any muscles". I tried letting my husband take them first & in one picture my hiney was hanging almost completely out of my suit (he said he didn't notice that!) and in another pix half my head was missing!

Phatman1179
02-10-2003, 03:26 PM
Yesterday was a Carb Refeed day and man was it great. I ate red beans and rice, Noodle Soup, Mac and Cheese, and Lasagna. Today back to the low carb diet. Trying to lower my Carbs to 70 Grams except for the refeeds where I go to 300 grams or so.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Phatman1179

The Workout Today (5x5)
Incline Bench - warm up 135x10, 225x8, 1st set 260x5, 2nd 260x5, 3rd 260x5, 4th 260x5, 5th 260x5
Weighted Dips - warm up bwx10, 1st set 45x5, 2nd 55x5, 3rd 55x5, 4th 55x5, 5th 55x4
Seated half press in a power rack Warm Up 135x10 1st set 205x5, 2nd 205x5, 3rd 205x5, 4th 205x5, 5th 205x5
I replaced the Curls with Close grip Bench press, I thought it made more sense to do all pushes today.
Close grip Bench warm up 135x10 1st set 225x5, 2nd 225x5, 3rd 225x5, 4th 225x5, 5th 225x5

Hit my marks again so next Monday I'll jump the weight by another 5 pounds. I felt pretty good and didn't want to leave so I added in some Hammer machine presses and then forced myself out the door. End of this week I re take mesurements so I'll be able to post some numbers, Hopefully good numbers, LOL

Hibiscus09
02-10-2003, 03:44 PM
Great stuff! :) How often do you do refeeds?

Phatman1179
02-10-2003, 04:39 PM
Wed and Sunday, If i'm a good boy and keep the carbs down on the rest of the days! If I go over on other days I may skip one and just refeed once every seven days.

Hibiscus09
02-10-2003, 04:47 PM
I was just wondering. I'm doing a carb cycle thing where I cycle down a the week goes on but I have a cheat day towards the end. :)

Phatman1179
02-10-2003, 04:50 PM
I consider a Carb Refeed and a Cheat day as two different things. A carb refeed I lower the Fat intake and Up the Carb Intake, still planned meals. Cheat day, when I take one, is anything goes Like I just need to eat or I will go insane if I don't have some Pizza and Cake right Now!!!

GLAlexander
02-10-2003, 04:52 PM
Phatman

Good job! Once I finish my BFL challenge I am going to look into some of the different types of food plans. I did Atkins 6 years ago and lost about 27 pounds, but just couldn't maintain that low a level of carbs in my diet.

Phatman1179
02-12-2003, 02:47 PM
I took your suggestions and dropped the Deadlifts out of today's workout. I also changed my Squat style from parallel squats to ass in the grass squats. Here is the revised workout from today:

5x5 Program
Squats- Warm up 135x10, 225x5, 1st set 315x5, 2nd 315x3, 3rd 275x5, 4th 275x5, 5th 275x5
Hanging Pulls from below the knee - warm up 135x10, 1st set 315x5, 2nd 315x5, 3rd 315x5, 4th 315x5, 5th 315x5
Hanging Cleans - 1st set 135x5, 2nd 135x5, 3rd 135x5, 4th 135x5, 5th 135x5
Calve raises(5 second pause at the top) - 1st set 630x5, 2nd 630x5, 3rd 630x5, 4th 630x5, 5th 630x5


Diet goes well, the weight actually went up but the Body Fat went down so I think thats a good thing. bf% 20.3 scale weight 253. You can check out my food log at :
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Phatman1179

Hibiscus09
02-12-2003, 03:41 PM
Hey, that's less calories in your fitday journal than I'm eating! Is that right?

Phatman1179
02-12-2003, 04:37 PM
LOL, I havn't added dinner or my late night snacks yet. Check out yesterdays for a whole days worthe of eating :)

Hibiscus09
02-12-2003, 04:50 PM
That's good news! I thought I was getting helpful advice from someone who was starving himself! LOL

Hibiscus09
02-12-2003, 04:51 PM
Okay, I checked -- glad to know you're eating! :)

Phatman1179
02-14-2003, 03:27 PM
Hi Guys,

Had my first ART treatment yesterday for Bicep tendonitis. It went ok, think I'll give it a few weeks and see if it helps with the pain. I'll keep you posted about that. Today I took measurements I thought I would share:

Nov 02:
Weight - 265
bf% - 24.4
Chest - 51"
Waist- 46 1/2"
Hips - 49"

Feb 03:
Weight - 253
bf% - 22.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 46"

5x5
A1) Wide Grip Pull-Ups - 1st - BWx5 reps, 2nd BWx5, 3rd BWx4, 4th BWx3 (2 Assisted), 5th BWx3 (2 Assisted)

B1) Alternating 1 arm Shrugs- 1st 120x5, 2nd 120x5, 3rd 120x5, 4th 120x5, 5th 120x5

C1) One Arm Dumbell rows - 1st 120x5, 2nd 120x5, 3rd 120x5, 4th 120x5, 5th 120x4

D1) Seated DB Curl - Warm up 30X10, 1st 55x5, 2nd 55x5, 3rd 55x5, 4th 55x4, 5th 55x3

Finished with some concentrated db curls just to pump them a bit.

I'll post some updated photo's for you after this post. Please compare to the first ones I posted and let me know where you think I need help! Have an AWESOME weekend Guys!!!!

Phatman1179
02-14-2003, 03:32 PM
Updated Pic

Phatman1179
02-14-2003, 03:36 PM
another

Eye2_Man
02-14-2003, 03:41 PM
Man, you sure do got some big arms and shoulders. And the weight you are rowing with on arm is like a bench press. Nice improvements in all your stats for 4 months. Looks good.

Hibiscus09
02-14-2003, 04:17 PM
Great improvements Phatman! You're looking good. I wish my hips would decrease by 3 inches!!! :)

TwoWalks
02-14-2003, 10:10 PM
Phat congratulations, you are really beating down the opposition.:) especially good job at keeping the mass while getting rid of the fat, that has to be the hardest part of weight loss.

Keep it up Bro, looking great and thanks for the pics.

Belle
02-17-2003, 04:00 AM
ass in the grass squats

Lol..how do you do these? Are they done how I think they are done? Also is it ass in the long grass or ass in the short grass? I'd prolly have to do my squats before the lawn was mowed cos there is no way I can squat that low yet. ;) So amusing... lol!

I was looking at your shots and can see a difference between October and now in the side shots. Well done!

Hibiscus09
02-17-2003, 06:56 AM
I thought that was funny too, Belle! :) We call those "ass to ankles" at my gym.

Phatman1179
02-17-2003, 09:01 AM
LOL, Belle, sorry about that. It is the same squatting style as I outlined before but in this case you go lighter and lower yourself until your hamstrings touch the back of you calves. That would put your um..Glutes in the Grass if there were grass in your gym!!

On a side note I have a cold running today and think I'm going to skip the workout and sleep.

Hibiscus09
02-17-2003, 09:12 AM
Sorry, Phatman! My daughter came home this weekend with major cooties & now my throat is burning a little -- I hope it goes away!

Hope you feel better soon!

MagicMel
02-17-2003, 09:27 AM
Awesome progress, Phatman!

Gaining muscle AND losing fat. Yup, I wish I could do that. I will just continue to concentrate on one OR the other. It's just easier for me that way.

Keep it goin'.

GLAlexander
02-17-2003, 11:15 AM
Phatman

Excellent work! I am reading this thread with a lot of interest. It seems you have a really good approach, and I am always looking to steal some new ideas ;)

Phatman1179
02-18-2003, 07:26 AM
Thanks Greg!

Just to add I am doing Coach Davies "Real Ab's" routine on Tues, Thurs, and Sat but I havn't been posting those here as they only take me 30 minutes to complete. I also do 20 minutes of low impact cardio on the same day as Ab's.

UrL for Real AB's: http://t-mag.com/articles/205abs2.html

iluvlifting2001
02-18-2003, 02:02 PM
Great job Phatman!

Phatman1179
02-18-2003, 03:06 PM
Hi Gang,

Well I missed yesterday because I had the sniffles and I got a little crick in my neck. So as the day wears on I feel really whipped and can't seem to wake up. The crick turns into a a stiff neck and I still felt tired so of course I didn't eat anything. Turns out I made the wrong coffee yesterday morning (Decaff) and had to take some naprison to be able to even turn my head. Moral of the story NEVER take a day off, lol. I went back to the gym today and did Monday's workout today and skipped the Ab & Cardio workout but I was weak today because I only got 600 cals yesterday but here it is:

The Workout Today (5x5)
Incline Bench - warm up 135x10, 225x7, 1st set 270x4, 2nd 265x5, 3rd 265x5, 4th 265x4, 5th 260x4
Weighted Dips - warm up bwx10, 45x5, 1st set 65x5, 2nd 65x5, 3rd 65x5, 4th 65x4, 5th 65x4
Seated half press in a power rack Warm Up 135x10 1st set 225x5, 2nd 225x5, 3rd 225x5, 4th 225x4, 5th 225x3
Close grip Bench warm up 135x10, 1st set 235x5, 2nd 235x5, 3rd 235x5, 4th 235x5, 5th 235x4

The new Hot tub was delivered today! Need to get the Power hooked up to it so I can soak after I squat!!! I can't wait; my wife is way to good to me :)

Hibiscus09
02-18-2003, 03:57 PM
Cool -- I hope you enjoy that hot tub!! :)

Phatman1179
02-19-2003, 04:27 PM
Guys what an awesome day I had, much better than Monday. Work is going great, the crud is gone, and my new toy gets hooked up tonight!!

I tinkered with the work out again today moving in Stiff legged dead lifts instead of hanging Dead Lifts. I really enjoyed them think I'll keep it like this for awhile. Here are the numbers:

(5x5) Program
Ass in the Grass Squats (just for you Belle, lol)- Warm up 135x10, 225x5, 1st set 285x5, 2nd 285x5, 3rd 285x5, 4th 285x5, 5th 285x5
Hanging Cleans - Warm up 135x5, 1st set 145x5, 2nd 145x5, 3rd 145x5, 4th 145x5, 5th 145x5
Stiff Legged dead lifts - Warm up 135x10, 1st set 205x5, 2nd 205x5, 3rd 205x5, 4th 205x5, 5th 205x5
Calve raises(5 second pause at the top) - 1st set 720x5, 2nd 720x5, 3rd 720x5, 4th 720x5, 5th 720x5

Had my Second ART treatment for the Shoulder and the Elbow tendonitis. It really helped allot today. My Doc thinks a couple of more sessions close together should be enough. I know I'm driving my wife nuts with these extra Doctor bills I keep adding. Had my blood tested for Test levels and got these ART treatments after I have been living with this for about 2 years, not to mention the Chiropractic treatments I now get once a week. She sure is a good woman to put up with my crap, LOL

TwoWalks
02-19-2003, 05:22 PM
Originally posted by Phatman1179
I know I'm driving my wife nuts with these extra Doctor bills I keep adding.

:D not if she is anything like my wife ... Nara threatened to buy a gun, just to get me to the doctor this past year.

Glad your over the crud and the workouts are back on line.

I save a lot of money on Testos testing: they determined baldness is caused by excess test, so I just check my hair weekly:)

Belle
02-19-2003, 05:43 PM
You'll be sure to think of me when you do them won't you Phatman? LOL! Keep a straight face too!

Phatman1179
02-22-2003, 08:07 AM
Hi Gang,

This week has been kind of rough on me. I missed Monday with a cold, and Thursday with installing the hot tub(don't get me started on that fiasco). I also had two more ART treatments and my shoulder hurts like hell, couldn't even raise my hand above my head last night. The therapist says that this is normal as the scar tissue has been removed and now I am using more of the muscle than I ever have before but if it hurts like this next week I am going to stop the ART. Also my diet has been bad all week. It's not that I'm eating bad stuff, I'm just not eating enough. Three days this week I only got about 1200 cals per day. Oh Well there is always next week! I have two more weeks of 5x5 training then I may do some GVT or EDT I'm not sure yet. I know I want to increase reps and sets; this 5x5 is not helping me burn any fat. Any suggestions?


Fridays work out went this way:

5x5

A1) Wide Grip Pull-Ups - 1st - BWx5 reps, 2nd BWx4, 3rd BWx4, 4th BWx3 , 5th BWx3

B1) Alternating 1 arm Shrugs (3 sec pause at the top)- 1st 120x5, 2nd 120x5, 3rd 120x5, 4th 120x5, 5th 120x5

C1) One Arm Dumbell rows - 1st 120x5, 2nd 120x5, 3rd 120x5, 4th 120x5, 5th 120x5

D1) Seated DB Curl - Warm up 30X10, 1st 55x5, 2nd 55x5, 3rd 55x3, 4th 55x4, 5th 55x3

D2) Reverse Curls - 1st 50x5, 2nd 50x5, 3rd 50x5, 4th 50x5, 5th 50x5

Hibiscus09
02-22-2003, 08:17 AM
Sounds like the kind of week I had Phatman! :) No worries -- you can get back on it next week!

I've never heard of alternating shrugs. I keep hearing new stuff here. :)

Belle
02-22-2003, 04:42 PM
Galic shrugs are better? You have to do the facial with that too---think it exercises your face muscles...pull your face like your trying to say "WTF?" or "Who me?" as your doing the shrugs with the db's... LOL!!!!

Phatman1179
02-25-2003, 11:29 AM
This is the workout from yesterday, the right shoulder was really hurting Has anyone had ART before? Is it suppossed to get worse before it gets any better? It affected all my lifts and I had to drop weight on shoulder movements and dips cuase the pain was severe. My ART practioner thinks the wide grip pull ups on Firday's workout may be causeing some of the problem so I will drop those this Friday and see if it helps.

(5x5)
Incline Bench - warm up 135x10, 225x8, 1st set 270x5, 2nd 270x5, 3rd 270x4, 4th 270x4, 5th 270x3
Weighted Dips - warm up bwx10, 45x5, 1st set 50x5, 2nd 50x5, 3rd 50x5, 4th 50x5, 5th 50x4
Seated half press in a power rack Warm Up- 135x10 1st set 185x5, 2nd 185x5, 3rd 185x5, 4th 185x5, 5th 185x5
Close grip Bench warm up- 135x10, 1st set 245x5, 2nd 245x5, 3rd 245x3, 4th 245x3, 5th 245x2

On top of that my diet has stalled a bit. I have been dieting for 2 months now using Wed and Sun as Carb refeed days, keeping total carbs down around 70 grams. I wonder if I should cycle off diet for about two weeks??

TwoWalks
02-25-2003, 12:02 PM
Originally posted by Phatman1179

(5x5)
Incline Bench - warm up 135x10, 225x8, 1st set 270x5, 2nd 270x5, 3rd 270x4, 4th 270x4, 5th 270x3
Weighted Dips - warm up bwx10, 45x5, 1st set 50x5, 2nd 50x5, 3rd 50x5, 4th 50x5, 5th 50x4
Seated half press in a power rack Warm Up- 135x10 1st set 185x5, 2nd 185x5, 3rd 185x5, 4th 185x5, 5th 185x5
Close grip Bench warm up- 135x10, 1st set 245x5, 2nd 245x5, 3rd 245x3, 4th 245x3, 5th 245x2



What can a person say that has goals of reaching your warm-up weights:)

I do not have a great answer for the diet question other than to say - I have found it benificial for my own self to drop the diet every two months for 1-2 weeks, then I do the same with the workouts also every 12 weeks for one week.

Phatman1179
03-01-2003, 06:54 AM
Wanted to give you all an update as this was measuring day! I stopped putting my work outs in as I didn't want to bore you all with the details. I will be coming off the 5x5 work out next week and will go back on a 212 split. My shoulder is still hurting but I just ignore it and keep pushing past the pain. I come to far to let this stop me. Here are the numbers:

Stats
--------------------------
Sept 2002:
Male
39 years old
height: 6'2"
weight: 283 lbs
Body fat%: 28.40%
Chest: 51"
Waist: 46.5"
Hips: 49"
Arms: 18"
Neck: 18.25"
--------------------------
Jan 2003:
weight: 253 lbs
Body fat%: 22.7%
Chest: 49"
Waist: 44.5"
Hips: 46"
Arms: 18"
Neck: 17.5"
--------------------------
Feb 03:
Weight - 253
Body fat%- 22.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 46"
Arms: 18"
Neck: 17.5"
--------------------------
Mar
Weight - 250
Body fat%- 18.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 45"
Arms: 18"
Neck: 17.5"
--------------------------

I haven't listed them here but my legs (thighs) lost the most last month(1/2 in on the left 1 inch on the right) while my waist stayed the same. So most of the fat came off lower extremities. Funny how when you start to lose the fat I can really now see how Un-Symmetrical I am. My right side is so much bigger than my left by about 1/2 inch all around. No worries though, I can always work on that after I get to single digit body fat.

Hibiscus09
03-01-2003, 07:04 AM
You're doing great, Phatman!!! Wow, you've lost a lot of bodyfat since you began! Be careful with that shoulder -- it took mine a year to heal after I kept pretending it wasn't hurting!

Phatman1179
03-01-2003, 08:17 AM
Thanks Hib,

I just get tired of Doctors who tell you to stop doing that when you tell them "It hurts when I do this".

Ice and Heat have always worked for me in the past, and hey Pain is just weakness leaving the Body!

tracyb555
03-01-2003, 08:24 AM
Nice results Phatman! Looks like your hard work is really paying off, so keep up the good work. But I also agree that you should be careful with the shoulder. Maybe you can see a sports doc who can make recommendations about exercises that won't aggravate your injury.

TwoWalks
03-01-2003, 08:50 AM
Originally posted by Phatman1179
--------------------------
Sept 2002:
Male
39 years old
height: 6'2"
weight: 283 lbs
Body fat%: 28.40%
Chest: 51"
Waist: 46.5"
Hips: 49"
Arms: 18"
Neck: 18.25"
--------------------------
Mar
Weight - 250
Body fat%- 18.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 45"
Arms: 18"
Neck: 17.5"
--------------------------
I can always work on that after I get to single digit body fat.

Phatman, those are great numbers - feels really good to be able to record those changes don't it?

I am surprised you lost nothing on the arms, I lost a half inch the first month and since have put some of the size back on.

As far as the non-shrinking waist, I developed a theory on that. I know that the fat comes off like a layer on an onion, so I was stumped once why the waist had not gone down compared to the rest of me, then I noticed the belly seemed squishy where it had been firm. I think as the fat goes off the belly it puffs up so the waist goes down slower for awhile.

Hibiscus09
03-01-2003, 08:53 AM
Okay, I'm totally turning into a mommy here -- but how about when you do chest exercises use dumbbells so you can start with your palms facing in when they're down by your chest & turn them as you raise the weights up. That takes a lot of the strain off the shoulder area. :)

Eye2_Man
03-01-2003, 09:00 AM
You must've busted ass in Feb. You kept all your weight pretty much and went down 4% in bf. That's too cool. You've got the diet strategy down.

How much time + bf% lower are you going to go at it before a change? Are you really going to go to single digits even if it takes many, many more months? If so, what is your thinking on that?

Phatman1179
03-01-2003, 09:37 AM
Hib & Tracy - Thanks for the Concern, I am going to let the ART Doc have three more tries (sessions) then I'm going to get an MRI. I tried the Sport Doc last year when it was acting up and All he did was shoot it with Cortisone and told me to stop doing pressing movements. I think as I get older I start to suspect that some of these "Doc's" are to used to not having anyone question their orders. But I promise, I will try to get it corrected.

Two Walks- Thanks for the encouragement, and I noticed the similar results. I read somewhere once that Fat leaves the body in reverse order that it came on. So my guess was that those damm love handles in my lower back will be the last place to go.

Eye2- Yep I am determined to get to single digit body fat. Regardless of time involved, then I'll worry about bulking once I get low enough to see what I got to work with. I will change my diet every 6 weeks; get back to maint cals for two weeks, then start to lower them again to make sure I'm not dieting to long. But really I have no problem with this diet as I still get about 2200-2400 cals a day. And since I started Carb refeed, I feel much better.

TrishB
03-02-2003, 06:22 PM
Great stats!!
Take care of that shoulder so you can continue to have these great results.

Charger
03-02-2003, 06:58 PM
Originally posted by Phatman1179
I may do some GVT or EDT I'm not sure yet. I know I want to increase reps and sets; this 5x5 is not helping me burn any fat. Any suggestions?


Fridays work out went this way:


You know what I am going to say:D
I have never tried GVT while cutting but it is killer doing 10 of 10. This would also allow you to drop the weight which may help your shoulder. More reps may also make t worse.
No matter, you must try 10x10 on squats once and decide for yourself.

Belle
03-03-2003, 11:48 PM
Originally posted by Phatman1179
Hib & Tracy All he did was shoot it with Cortisone and told me to stop doing pressing movements. I think as I get older I start to suspect that some of these "Doc's" are to used to not having anyone question their orders. But I promise, I will try to get it corrected.



My husband had a problem with his shoulder and went to a Doctor and was referred for physio but he couldn't cope with work and his shoulder pain so he went to our family GP and he gave him a cortisone shot. Our GP justified the shot by saying that really sometimes that is all that is needed because a physio (not knowing what damage has occured) can make the injury much worse than it is when starting rehab on an injury before thorough investigation of what has caused it--and that if it was going to be so easy to fix and was just a sprain, the cortisol would fix it because it rushed blood to the injury site as Hib says. Anyway as it turns out, he was working the next day and no problems since so the shot worked for him. If your still having problems then to my mind it is something more than a tear or large sprain of a muscle. There are ligaments in the shoulder and I'd imagine that they are pretty much like the ligaments in any joint. Once they have snapped they cannot heal themselves and it requires surgery. It they tear slightly they take some 6-10 weeks to heal unlike muscle. This means limited activity on that arm for that time whilst it repairs fully. If you never did that then that may have caused problems on a constant basis when you over work it in theory.

Shoulder pain can result from instability in the shoulder itself meaning that the joints are loose for some reason. maybe a ligament that is damaged or too stretched and not holding things in place or doing it's job in restricting certain types of movements.

Only an MRI would pick these types of problems up really so if it had been extended for this long, I'd speak to your Doctor and ask him to to refer you for one. I mean I know they cost, but that's what they are there for--to check and diagnose or rule out. I go for my MRI next Wednesday and hopefully it will be ruling a lot out but I doubt it from the way things are feeling. No pain but definately still instability and clunking noises. I think the ligament was badly torn and unable to heal properly or snapped.

Phatman1179
03-06-2003, 07:23 AM
Let me know how your MRI turns out. I have decided to treat my shoulder myself for the time being with Ice and Heat. If it gets worse I'll seek medical advice.

BTW- Hib thanks for the advice on the dumbell press, I was able to lift that way with no pain at all. I had to give up the wide flyes though , they hurt like H@%^.

Hibiscus09
03-07-2003, 06:16 AM
You're welcome! :) I'm not too good with the dumbbell flyes myself. I just use either the pec dec machine or do flyes on the cables.

giantfan43
03-07-2003, 08:25 AM
Originally posted by Phatman1179
I have two more weeks of 5x5 training then I may do some GVT or EDT I'm not sure yet. I know I want to increase reps and sets; this 5x5 is not helping me burn any fat. Any suggestions?


Hi Phatman -

I was into the same question last week .. wanting to change my w/o but not sure which way to go .. after reading all the info on both of these workouts, I opted for GVT .. it just seemed better to me .. I know, not too scientific but after reading the threads, it just seemed like it would be more of a challenge .. I started it today with legs, and although I think I could have done more weight, it was a good workout .. by the end of my squats, I was really spent ! Good luck .. let us know which way you're going !

GF

Phatman1179
03-08-2003, 07:22 AM
LOL, Giant Fan I decided to go with MAX-OT, No particular reason other than I have done GVT before and I wanted to see what was up with MAX-OT.

I like the fact that I can use big weights, I have always loved throwing around big poundages, I'm just worried I'll get back into that and will forget that my goal is single digit bf%. I don't want to start putting my belly back on again. This is the end of the first week I'll go another before I check my bf% and run the tale of the tape. If I stall or reverse direction I may change it up.

Damm there is just something about loading a bar up that makes you feel so good. I did Heavy BB shrugs last week with 500 pounds, It's very addicting!

Belle
03-08-2003, 10:27 PM
Well this should be an interesting experiment. I'd love to know how you do with that actually. If going heavier and less reps is AS good for losing fat as what lighter with longer reps is then that will be quite useful to know.

GLAlexander
03-09-2003, 06:08 AM
Phatman


Excellent job with the fat loss, and good luck with the Max OT.

Phatman1179
03-15-2003, 09:01 AM
Hi team time to give you an update!

I switched programs from the 5x5 to Max-OT and I was a little worried about using big weights again when I want to lean out. Well the tape has confirmed my fears and I seem to have stalled Here are the numbers from last my last update:

Mar
Weight - 250
Body fat%- 18.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 45"
Arms: 18"
Neck: 17.5"
------------
15 Mar:
Weight - 248
Body fat%- 19.1
Chest - 50"
Waist- 43 1/2"
Hips - 45"
Arms: 18"
Neck: 18"

So what happened? I cut the cardio out the last two weeks so I am not burning as much off. And the new work out is fun but I'm still not convinced it is a good work out while trying to lose weight as much GVT or EDT.

Diet: I have been doing two carb refeed days a week. But other than that I have been keeping total carbs down. I need to tighten this down so more.

Revised Plan: Add in 3 days cardio, Continue on the
MAX-ot for two more weeks take measurements and adjust then. Go back to one Carb refeed day on Sunday, tighten carb intake for the rest of the days.

Phil T
03-15-2003, 10:05 AM
Gee, Phatman, reading this thread has inspired me to get a digital camera and post a photo myself! This "over 35" forum is the nicest on the whole site. Folks are supportive and not inflammatory. BTW, Trish was right. Your "before" pic didn't look all that bad.
Stay with it! You're providing great inspiration!

TwoWalks
03-15-2003, 10:11 AM
Originally posted by Phatman1179
Hi team time to give you an update!
So what happened? I cut the cardio out the last two weeks so I am not burning as much off.

I have been doing two carb refeed days a week.

Revised Plan: Add in 3 days cardio, Continue on the MAX-ot for two more weeks

Sorry to hear the total program has not worked, but your view of and approach is in good order.

I would think that the sudden drop in cardio coupled with two days of carb refeed probably has a lot more to do with the increase in BF% than the workout. Adding back in cardio and cutting one day of carb refeed should get it all going down again. Look forward to seeing where it is in two weeks. I am making notes of results from the Max-OT, so I can figure where to put it in future plans:D

TrishB
03-15-2003, 11:52 AM
Do the cardio...adding it to your lifting routine will make a world of difference. You might get strength gains without it, but you won't cut the body fat.

Make sure that carb refeed is adequate. Sometimes trying to cut back too much can backfire. IPR will give you more advice regarding diet on the keto thread.

Don't get discouraged honey...you are doing fine. Your body is looking better each time. Nice back shot. :)

Belle
03-16-2003, 12:44 AM
Originally posted by TrishB
Do the cardio...adding it to your lifting routine will make a world of difference. You might get strength gains without it, but you won't cut the body fat.

Make sure that carb refeed is adequate. Sometimes trying to cut back too much can backfire. IPR will give you more advice regarding diet on the keto thread.

Don't get discouraged honey...you are doing fine. Your body is looking better each time. Nice back shot. :)

I think it is possible to cut fat by just concentrating upon weights and diet. If anything the weight gains could be muscle due to cutting back the cardio and taking more rest.

However, it is what you feel you should be doing that is best for you. There are two approaches really. One "feels" like your getting somewhere because your busier IMHO. The other is taking the approach that in increasing mass, you'll burn more fat naturally as time goes by. However, it takes time to see the benefits of the non cardio path to fitness because you totally reliant on the muscle increase, and that is a slow process. It doesn't happen over night and it isn't until you have gained some substantial extra muscle to speed up your metabolism that you will see some substantial fat cutting above that of what you see with your current LBM.

I'm not in a hurry. It took me 6 years to gain the fat and I don't expect to drop it overnight so for me the pace I am going at is fine. Others may not feel this is acceptable or fast enough. They may feel they are hampered. I feel I am hampered when I do too much. You need to find a happy medium where you fit somewhere in between I guess and that is the most difficult thing to do when you stall at the slightest over spending of calories for one or two days and then don't spend enough the next and gain a little in BF%. That I think is why it pays to select a method that suits you and stick to it and put your whole concentration behind it, whether that be cardio and weights or just weights and diet. The closer you get to goal the harder it get's I note.

Belle
03-16-2003, 02:57 AM
I managed to look into what I am trying to say further to the above and found this here which gives a better explanation of where I am coming from. This article helps you to workout exactly how many calories you burn per hour (or less if necessary). It explains how to do that in more depth here:

http://www.discoverfitness.com/MET_value_table_.html

Determination of caloric expenditure from physical activity:

To determine how many calories you are burning from a given physical activity, you need to know three things: (1)your body weight in kilograms (There are 2.2 pounds in 1 kilogram, so to get kilograms from pounds, divide the number of pounds you weigh by 2.2 and you have your body weight in kilograms), (2) the amount of time you performed the physical activity for and (3) the rate of energy expenditure (expressed as METS), which you will determine from the table below. A MET or metabolic equivalent, is a way of expressing the rate of energy expenditure from a given physical activity. 1 MET is defined as the energy expenditure for sitting quietly, which for the average adult is approximately 1 kilocalorie per kilogram of body weight per hour burned, or in other words, 1 MET is equal to 1 calorie burned per kilogram of body weight per hour. So if you weigh 60 kilograms, your energy expenditure for sitting quietly is approximately 60 calories, meaning you burn 60 calories per hour just from sitting quietly.

To determine the number of calories you are expending from an activity, you multiply your body weight (in kilograms) by the MET value (from the table below) and the duration of the activity (in hours-take the number of minutes you exercise and divide by 60). For example, if you weigh 60 kilograms (kg) and you bicycle at a 4 MET value for 40 minutes, you will have expended the following number of calories:

4 (METS) X 60 (kg) X (40/60) (time) = 160 calories.

If you want to know how many calories you expended per minute of exercise, take the total number of calories expended and divide by the time in minutes. So for the example above, if you divide 160 by 40, you get 4 calories burned each minute of exercise.

The following table lists the MET values for many common activities. Look at the table for the activity that most closely resembles what you do, to get the MET value. This list does not cover every activity. If there is something you do that is not on the list, please contact the Fitmaster for information about the MET value of that activity. The Fitmaster has MET values for many different activities, including housework, occupation, and other miscellaneous activities.

So using this method, from my calculations, when doing resistance training in the following two modes you come to the relevant amount of calories burned for each session.

Here are the MET levels:

Resistance Training Light: MET level 3

My weight -145 pounds x 3 = 435 calories per hour.

Resistance Training Vigorous: MET level 4

My weight - 145 pounds x 4 = 580 calories per hour.

(I think I have done that right from the explanation above anyway).

So by my calculations using this method in just doing a workout for an hour at a light training level I as an 145 lbs woman burn approx 435 calories in that hour. This I thought was rather a lot and is what I meant by resistance training being an exercise by itself aside from cardio. Of course I burn nearer to 580 calories in that hour as I go quite vigorous at times.

It means that technically you could do all weights 6 nights per week if you chose to and could do without cardio, since the objective in doing just cardio is to burn an extra 250 calories on top of the 250 calories (total = 500 calories) that you reduce from your maintenance level where food is concerned per day. This would easily be achieved by doing vigorous session of weights for half an hour or so each day at my weight of 145 lbs. for those whom are larger you would of course burn more calories.

It was one of the reasons why I have looked at changing my weight lifting schedule as of this week back to 5 nights per week and targeting different muscle groups on each day so that they are not over trained. So althought you could do cardio, the point that I am trying to make is that we should not discount resistance training as a means to burn calories and in fact as much as we do in cardio if it is an hour long session and vigorous. In fact AS much as half an hour of say jogging (MET level 7--- see table on page above) which at my weight would burn approx 507 calories. Since I only need to expend 250 calories I'm calculating off half of an hour at jogging pace and have exceeded that in itself.

Possibly it isn't the best way to calculate, but in reality, on a scale of one to ten resistance training does rank somewhere on that scale as a valid calorie burner and in fact only burning slightly less calories than jogging for half an hour (cardio). In fact not only is it burning calories in that hour of substantial amount but also, if allowed to repair and grow well, it causes an increased burning of calories thereafter due to the effect of raising the metabolic rate. It is just a case of resting enough to make larger gains and acknowledging that it would of course take some time to see an increase of metabolism this way. You metabolism would speed up at the rate of burning some 50 calories extra for every pound of LBM you gained, so you can imagine how long it takes to reach the point where your burning an extra 250-500 calories per day (LBM gain of 5-10lbs).

For a woman doing this naturally in fact if as Icequeen says, you may only gain 5 lbs of LBM in a year, it will take a year for you to reach the level whereby your burning an extra 250 calories per day at normal basal metabolic rate due to LBM gain. For a male this may be achieved much more quickly however. Of course I am presuming that Icequeen's theory comes from women that do weight AND cardio, which could very well hamper and slow down the LBM gain in a sense in theory due to the effects on cortisol and short twitch muscle fibre. Without those, you would burn more fat per pound of muscle you gain (long twitch muscle fibre) and also see a larger gain due to the higher anabolic levels as your not taking yourself quite to the catabolic state you do when performing something such as a run for 30 minutes on your off day. I'm looking at doing a weight session on that off day in place of cardio due to the above.

Phatman1179
03-16-2003, 10:26 AM
Thanks for the kind words and support, but don't get me wrong I'm not TOTALLY down about this reading, just a little dissapointed in myself. This is why we keep food logs and training logs so we can analyze where we make mistakes and pick it up before it gets totally off track.

I lost 10% BF in about 6 months but I have a specfic goal to get to 10% before summer. (Read june) So I need to really pick it up here in the next three months. The good news is I also put on 4 pounds of LBM in the same time frame :)

Eye2_Man
03-16-2003, 10:49 AM
Hey Phatman, you're looking good. Strong as hell in upper body and you can really tell you've been doing a lot of squats. What the heck are you doing to get your traps so big?

Don't know about the body fat increase. Maybe you're not eatting enough fat? Someone in the fat loss section mentioned that if a person doesn't eat enough fat the body thinks it's at a premium and will store it. Which makes sense since some folks believe fat is a preferred energy source over carb/sugars.

Hibiscus09
03-16-2003, 05:22 PM
Phatman, I think your picture looks great! Sometimes, things just stall & we have to figure out a way to get it going again. I think if you do what you say you're going to do to tweak things, you'll see some bodyfat losses again. :)

Belle
03-16-2003, 05:43 PM
Originally posted by Eye2_Man
Hey Phatman, you're looking good. Strong as hell in upper body and you can really tell you've been doing a lot of squats. What the heck are you doing to get your traps so big?

Don't know about the body fat increase. Maybe you're not eatting enough fat? Someone in the fat loss section mentioned that if a person doesn't eat enough fat the body thinks it's at a premium and will store it. Which makes sense since some folks believe fat is a preferred energy source over carb/sugars.

Your not far wrong Eye2 actually. Body burns glycogen in preference to fat for fuel, and then moves to burning fat (ketosis) when there is no glycogen left to use up. So if you haven't covered your bases with a good portion of fat for the day it will only burn so much in the fat stores and then a problem is sensed and messages are sent to the alpha 2 fat cells to lock up. However, if you trick your body into thinking there's plenty of fat around, it will prolly burn the fat stores more readily. Thats why I do 40:30:30 regimen. 30% fat sort of feels better than 20% somehow and as long as your within your calorie deficit you will lose body fat. So I aim for 12 calories per pound (145x12 = 1740 ---- 30% of 1740 = 522 calories divided by 9 = 58 grams of fat.) and then divide that up into the right percentages and work out the rough portion sizes to aim for where fat is concerned. I.e.

There are 14 grams of fat in a tablespoon means that in the above example I should take 4 tablespoons of flax oil per day if I am needing to get 30% fat in per day.

If you look after the fat portions and the protein, often you feel satiated and this means you will eat less carbs anyway. I always eat in the order of importance off my plate and I will take my flax before a meal (in it if it is a shake) and then eat my protein and carb in that order. It stops me going stupid on the carbs. The other golden rule you could follow is to eat breakfast like a queen or king, lunch like a princess or prince, and dinner like a pauper.

This makes sure that there is a good dob of carbs at the top of the day and gradually reduce them back towards the end of the day and up the protein. Keep the fat sort of neutral and divided up into portions for each meal.

Phatman1179
03-19-2003, 05:31 PM
I just wanted to give you a quick update. I was really down today. Just haven't been losing the fat quick enough, didn't feel good, and also felt like someone beat the crap out of me all week. Instead of blowing off the gym for the driving range, Like I was going to do, I went to the gym and had an amazing chest and AB work out ALA MAX-OT week 4

Bench Press
Warm up - 135 x12 , 135 x10, 225 x6, 275x3, 300x1
Work Sets - 315x5, 315x6, 315x5
Incline DB Press - 100x6, 100x5
Weighted Dips - BW+55x5
Weighted Cable AB Crunches - 150x15, 150x15
Incline Weighted Situps- 45x15, BWx15, 45x15, BWx15

I also added 30 minutes of cardio, second session this week.

I felt so much better when I left, 315 went up like 135. I was tempted to throw on another 50 pounds but I made myself stick to the protocol.

Hibiscus09
03-19-2003, 05:34 PM
That's great! Sometimes when I feel that way, I just force myself to go & end up having the best workouts! Looks like you're killing it with those bench presses (wow!) and the abs. :D

tracyb555
03-19-2003, 05:37 PM
Great job Phatman - I too have some of my better workouts when I really had to force myself to go.

TrishB
03-19-2003, 05:45 PM
Phatman.....you done did good today honey! Great workout. :)

Eye2_Man
03-20-2003, 08:52 AM
Phatman1179, you sure do lift some heavy weights. Dips + 55 is great.

Do you ever think about routines/sessions in terms of tons lifted? Would it be valid to pick a target, say 30 tons, for the workout? After lifting the 30 tons, call it a day.

Also wondering, have you ever done a max effort bench press, squat, and deadlift then totalled up the pounds? What is your pound number? What figure do you think is pretty respectable?

Phatman1179
03-20-2003, 09:44 AM
Originally posted by Eye2_Man
Phatman1179, you sure do lift some heavy weights. Dips + 55 is great.

Do you ever think about routines/sessions in terms of tons lifted? Would it be valid to pick a target, say 30 tons, for the workout? After lifting the 30 tons, call it a day.

Also wondering, have you ever done a max effort bench press, squat, and deadlift then totalled up the pounds? What is your pound number? What figure do you think is pretty respectable?

Thanks EYE,

Never really thought about it in total weight lifted before, I'm not sure it would work for me. I do keep a training log and could add up the weight totals but I prefer to use it as a "What did I do last time" guideline. So for bench, for instance, I knew last chest day I did 300 for 3 sets of 6 so I knew it was time to go up. I just didn't expect to be that strong, next chest day I'll jump it up again.

When I was powerlifting a few years back I had worked up to a 405 Bench, No belt or Bench shirt. A 450 pound squat, and a 600 pound Dead lift. The problem I have is that I just love moving big weight and to I let it over ride my goals. I end up with a big gut, and a REALLY huge Butt. (My wife hates that) But inevitably I would have to leave the gym and find myself on a beach wishing I had paid better attention to my diet than my Bench and fighting off green peace people who keep trying to push me back in the water yelling "SAVE THE WHALE".

As far as respectable numbers there, It depends. (I know cop out answer) but really what are the goals of the guy involved. My numbers suck for competitive Power Lifters, and elite lifters warm up at the weight I max at. But for the avg lifter they are not to bad.

Again, I compare myself to only myself. Did I do one more rep than last time? Did I push 5 more pounds? Could I squeeze out one more rep, or did I stop short? I find most people in the gym do not push themselves hard enough. They get comfortable with routines and weights they know they can do and are happy with that. thinking they did something and Oh they will grow, but not like they would if they really pushed the envelope. I saw people working out and reading magazines, not on a treadmill mind you, doing curls and such. How can you read a a book and be concentrating on the muscle your working? It amazes me sometimes.

Wow sorry for the rant, LOL

TwoWalks
03-20-2003, 10:07 AM
I see this the same as Eye2, dang you push some weight:) Most of your light warmup weights are close to my max lifts. Now to help make myself feel better after I read the weights you use I just remember this:

The weight I use today is double what I could use six months ago and its going up ... who knows in ten years I might catch Phatman:D

Phatman1179
03-20-2003, 10:29 AM
Thanks Two Walks, But I am just as proud of your and Eyes accomplishments as my own. Pushing weight is Hard, training and diet equally HARD, But it's the HARD that makes it feel so good. Otherwise everyone would be walking around looking like Arnold, then where would the fun be?

TwoWalks
03-20-2003, 12:51 PM
Originally posted by Phatman1179
Thanks Two Walks, But I am just as proud of your and Eyes accomplishments as my own. Pushing weight is Hard, training and diet equally HARD, But it's the HARD that makes it feel so good. Otherwise everyone would be walking around looking like Arnold, then where would the fun be?

Not me, I look more like Homer Simpson:D

Phatman1179
06-01-2003, 07:16 AM
Bet you all thought I was MIA. I'm still hitting it hard and reading all your posts, just been very busy to write much. Well I just finished 8 more weeks of cutting and I am getting closer and closer to the goal. Since March I did 5x5 training, Max-OT, and I am in the middle of a GVT variation called OVT. Just to bring you up to speed my stats look like this:

Stats
--------------------------
Sept 2002:
Male
39 years old
height: 6'2"
weight: 283 lbs
Body fat%: 28.40%
Chest: 51"
Waist: 46.5"
Hips: 49"
Arms: 18"
Neck: 18.25"
--------------------------
Jan 2003:
weight: 253 lbs
Body fat%: 22.7%
Chest: 49"
Waist: 44.5"
Hips: 46"
Arms: 18"
Neck: 17.5"
--------------------------
Feb 03:
Weight - 253
Body fat%- 22.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 46"
Arms: 18"
Neck: 17.5"
--------------------------
Mar
Weight - 250
Body fat%- 18.4
Chest - 49 1/2"
Waist- 43 1/2"
Hips - 45"
Arms: 18"
Neck: 17.5"
--------------------------
May
Weight - 238
Body fat%- 16.3
Chest - 48 1/2
Waist- 41
Hips - 44"
Arms: 17 1/2"
Neck: 17.5"

Here is my progress pictures, please let me know what you think, honestly. I am not looking for a pat on the back if what I really need is a kick in the ass!! After all if your friends can't kick ya, then who can???

Phatman1179
06-01-2003, 07:17 AM
From the front!

kendo
06-01-2003, 08:06 AM
Overall Phatman you have brought your b/f% down from 29 to 16. Waist from 46.5 to 41
Chest 51 - 48 1/2

lost 45lbs overall

Thats great going since last September - not ready for the stage just yet but keep going and that definition will start to come. Its nice to see you keep such good stats and monitor progress. You seem to have come on well since March whatever you are doing now. Keep going at it slowly and you wil preserve that hard earned muscle.

IPR
06-02-2003, 02:25 AM
Firstly, excellent presentation of your pics :D

Progress looks good and steady. Now is not the time to give up, but knuckle down and stay the course.

From your Mar to May numbers it seems you have lost some muscle weight, this could be real or just the bf% measurement. How do you feel strength wise?

One thought for you...........from 250lbs in Mar you dropped 7lbs of fat, out of a total of 46lbs. This is 15% drop :D. But, even better, drop 7lbs now and its from only 39lbs and thats a drop of 18% drop ;)

Basically, as you get leaner, so the fat lossbecomes a bigger proportion of the total and hence will become that much more noticeable, as will the muscles ;)

Keep up the good work, from this point on is where it gets to be fun and very rewarding.

Hibiscus09
06-02-2003, 06:43 AM
You've made great progress, Phatman!! :D The stats are fantastic! You're smiling more as your pics go along also!

Phatman1179
06-02-2003, 09:52 AM
IPR, Kendo, Hib thanks for the encouragement. Sometimes it seems like I have been trying to lose this gut forever. I will buckle down and hopefully I can post some better results in two months!

mainer001
06-02-2003, 10:07 AM
Looking good Phatman. Keep up the hard work. It is working wonders.

TwoWalks
06-02-2003, 10:18 AM
Originally posted by Phatman1179
IPR, Kendo, Hib thanks for the encouragement. Sometimes it seems like I have been trying to lose this gut forever. I will buckle down and hopefully I can post some better results in two months!

Phatman, it is funny when I look at the pictures how much of myself I see in them ... except for that hair. :)

Truth ... doing a really awsome job. We started out with different weight but basically the same in waist size and in bf%. We also started out about 1 month apart from each other. So here is the bottom line:

first we have already done and will continue to do what less than 5% of people succeed at doing. Second, even though it seems like it has been for ever losing that gut, it is not near the length of time we spent getting it. Third, the muscle mass is going up and that mean it will be easier not getting the gut back.

You have now reached the point where every little drop in fat and increase in muscle make the biggest visual difference. So even with the slowing of the waist drop the enthusiasm increases viewing other areas.

Now if I could just get rid of the boobs and arm pit fat. :D

giantfan43
06-02-2003, 10:22 AM
Phatman -

Thats some good progress there bro ! Keep it up !!

A question .. what is OVT ?

MagicMel
06-02-2003, 10:54 AM
Excellent progress, Phatman! :D

Just keep doin' what you're doin'.

Phatman1179
06-03-2003, 07:45 AM
Thanks All, I know I still got allot of work to do and you have no idea how much it helps to get your support! Some days you just say "Why the heck am I doing this" Must be a bad "Body" day emotionally.

Here is a picture I took of my with Hair and no tan compared to Shaved (Yeah it itches) and a "Fake" mystic tan. My wife says I look like a 17 year old :)

Hibiscus09
06-03-2003, 07:47 AM
You've got some great muscle mass going there, Phatman! I use bogus tanners -- yours looks like a pretty good one! :D

IPR
06-03-2003, 06:58 PM
Shaved and tanned you look leaner.....I suggest keeping the hair off :)

17yo, wait till she sees you at nearer 10% :D

I cannot get a natural tan.....fair skined, Hib what sort of bogus tanner is good and how long do they saty on? Jeez I'm getting vain :rolleyes:

Hibiscus09
06-03-2003, 08:08 PM
IPR, I go through them so quickly that I refuse to buy the nicer brands from the department stores. I did try those at the beginning, but it gets too expensive & I think the brands I get from the drugstore work better. :D The brand I've been using lately is Bain de Soleil Streakguarde. The shade I use is Deep Dark. Here's a link:

http://www.baindesoleil.com/streakguarde.asp

I just get it at the Eckerds Drugstore. I'm sure most chain drugstores would carry it. The most important thing with a self tanner (in my expert opinion -- LOL) is to buy a loofah (exfoliating sponge) along with an exfoliating cleanser & exfoliate in the shower before application. Especially, if you make self tanning a habit. The stuff builds up and gets crackly looking if you don't. Also, you need to remain nude after application for about 20 minutes. I just put on my makeup & dry my hair during this time. Now I'm supplying you guys with visuals. LOL I should start a Hibiscus's Beauty Advice Thread. By the way, I'm not a hairy sort of gal, but if I did have hair on my chest (ha,ha) I think it would definitely be a good idea to shave that stuff before trying all of this. :D If my memory serves me correctly, IPR, I believe you already practice chest shaving. LOL I suppose the same goes for the legs and any other areas you grow hair that you want to self tan.

Belle
06-03-2003, 08:16 PM
Tells you here on that site how to use the product well...

http://www.baindesoleil.com/tips.asp

I sometimes use that at the beginning of summer then I don't rush into getting a regular tan and I can work on it a little more slowly. I use factor 15 and take my time. Fake tan is a good way to top a tan up though also.

I use the Nivea sunless tanning spray from time to time but a bottle lasts me all summer really because I use it with my regular sun tan lotion so it goes further and blocks my skin at the same time. Have to watch your skin here due to the high skin cancer rate and the crappy hole in the ozone. :D In fact I'll put factor 15 on first and then spray the sunless tanner on and layer it on with a fine moist sponge. It tends to look less fake when you have a little of a tan to begin with.

Belle
06-03-2003, 08:28 PM
PS I am very fair skinned also. Burn within minutes. Thats why I slather the factor 15 on in the shower. The minute I finish cleaning myself and BEFORE I dry my skin, I squirt a load of cream on my hands and apply it all over. Then blot a little and spray the fake tan on where I need it and rub it in with a damp sponge.

Best to put it on at that point because you don't forget and that way, your always covered anyway and less likely to burn. It takes a while to get a tan, but thats the whole point. Being able to be out in the sun and not worry about burning. I reapply if we're out in it longer.

My Mother has had a few suss skin spots and burns every year and you just cannot tell her. She forgets to apply the sun block half the time. I never get out of the bathroom until I have. there is a container slapped on the side of the shower wall specially for it.

I never totally block my kids. I let them get a little sun with the factor 15 and we just watch them carefully. That way they are building up a resistance to the sun in their skin each summer. Soe folks I know block with factor 30, but usually if you do this, and then forget, you get burned on occasion. Far better to have "some" exposure and gently and slowly build that exposure up than totally block it one day, forget the next and have the full ravages of the sun on unprepared skin.

Phatman1179
06-04-2003, 08:12 AM
I used that "Mystic" tan. It took all of about 15 seconds. You undress walk into a booth and it sprays you all over. Kind of like Macco for tans. You just have to make sure you cover the hands and feet real good with the the cream tehy give you so it doesn't blotch up. You can check out thier web site for tanning booths in your area. I will probably go again.

Hibiscus09
06-04-2003, 09:07 AM
We have one of those in town now. I've been thinking about giving it a try. Was it expensive?

Phatman1179
06-04-2003, 11:53 AM
Originally posted by Hibiscus09
We have one of those in town now. I've been thinking about giving it a try. Was it expensive?

Twenty five bucks for one, fifty for three sessions. But they had a plan where if you bought a 20.00 a month tanning bed hours then the mystic was 15.00 But I guess it would vary place to place.

kendo
06-04-2003, 04:31 PM
Originally posted by Hibiscus09
Also, you need to remain nude after application for about 20 minutes. I just put on my makeup & dry my hair during this time. Now I'm supplying you guys with visuals.

Any time you need help with tanning application Hib just ask - only be too glad to help you out :D

Hibiscus09
06-04-2003, 09:58 PM
Thanks, Phatman! And, ummmm, you too Kendo. LOL