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Legs:
Squats 5 x 5 last set, 275lbs
Pause squats: 3 X 5 135lbs
Calf Raises: 5 x 10 315lbs
Leg Ext: 5 x 8 no idea what weight that was.

I'll be hitting hamstrings with back day since I'll be...

Hello, this is a log to track my progress going into the 2019.

I've started to make changes to my diet. I'm slowly going to tighten it up after Christmas then go strict on January 1st.

I'll be...

Bro, don't be ashamed to go to the gym. It's better to be active at any weight than to give up and be lazy. Larger people motivate me in the gym because I know they are trying hard to change their...

Diet: Maintenance

Workout:
3 x 6,6 Barbell Curls super set with Close-Grip Bench
3 x 8 Cable Preacher Curls
3 x 8 Cable Tricep Ext
3 x 8,8 Dumbbell Curls super set with Dumbbell Overhead ext...

Diet: Same stuff, different day

Workout:
3 x 8 Dumb bell Lateral Raises
3 x 8 Cable Lateral Raises
3 x 8 Cable Rear Delt Flies
3 x 8 Two Arm Rear Delt Cable Flies
3 x 8 Machine Press
3 x 8...

Diet:
Pretty much the same as before

Yesterday workout:
5 x 5 Bench
5 x 8 Cable Cross overs
5 x 8 Pec Deck Flies
3 x 8 Dips
2 x failure Crunches

https://forum.bodybuilding.com/search.php?searchid=2679330151

Diet:
2 cups oatmeal
2 scoops protein powder
1/2 cup rice
250 grams shrimp
400 grams chicken breast
3 bananas
2 corn

Workout: rest day

Diet:
Terrible

Workout:
5 x 5 squats
3 x 8 calf raises
5 x 8 leg curls

---------------

Diet:
2 cups oatmeal
2 scoops protein powder
Subway
3 peaches
3 cups green beans
2 corn
450 grams chicken breast

Workout:

Screw that! Don't give up now! You are getting close to your goal. This is where the winners are separated from the losers. Go eat one huge binge meal then get back to your diet. Remember why you...

Diet:
Calories:2523
Fat:40
Carbs:308
Protein:231

Workout:
5 x 5,5,5,3,1 Bench (maxed 265 followed immediately by 30 push-ups)
3 x 5 Spoto Bench
3 x 8 Machine Flies

What was your specific workout?

Up your calories to 2000-2400 for now or you'll binge and quit. Once you are used to that range, you can lower it slowly. Try to make this a lifestyle change instead of a crash diet.

This is a photo from when I first started this log. I'll post a new photo in two more weeks. I've lost a bit more of my gut but I'm definitely not to my goal yet.
Don't mind the terrible lighting...

That seems like a good way to gauge your personal TDEE. If you do that for a long-term period, you'll know exactly what it takes to cut weight or maintain.

I do a personalized approach to my...

Diet:
2 scoops protein powder
2 cups oatmeal
3 peaches
600 grams chicken breast
1 jar of pickles (tons of sodium, but I regret nothing!)
3 tomatoes
2 corn

Workout:

Diet:
Subway
2 cups oatmeal
2 scoops protein powder
1/2 cantaloupe
3 cups cherry tomatoes
1 huge stalk of broc
400 grams of chicken breast

Workout:

1. After you get stronger in your midsection from that conditioning, transition to do the full vacuum pose. It works really well for improving posture and ab strength.

2. Get wrist straps for your...

Diet:
2 scoops protein powder
2 cups oatmeal
2 heads of lettuce
3 tomatoes
2 onions
1 cup of low-fat french dressing
600 grams chicken breast

Calories: 2355