Sonny gets a Coach

[sonnydfrizzy]

Plan comes in tomorrow night from coach Hilton. I have no idea how he is going to start this off. Here is my physique from a few days ago. I have binged every day since then.






Starting Stats:
160 pounds
5'11"
Male age 19

Goals:
Diet flexibility
Defeating binge tendancies
Macro adherence
Life balance
Maximal Hypertrophy

What to Expect:
Workouts
Food pronz
Daily Macros
Daily "thoughts"

Additional Assistance
Working with a professional to help prevent these binge habits and work through the last push for my psychological issue with food.

[ErikTheElectric]

Are the binges still usually around night time?

[sonnydfrizzy]

Are the binges still usually around night time?

Most of the time, yes. Recently, I had been in a consistent surplus and had no binge issues whatsoever; I also was doing a modified IF so I could eat more later in the day. But this was all done through calorie counting every single day on MFP.

I decided it was time to stop tracking and continue on in a surplus without MFP as a crutch for my psychological issues around food.

And then the binges started to come because (as I am sure you know) you feel like you "overeat" once and you should just eff it and start again tomorrow, but today lets clean out the fridge.

So now I am working with a professional and a coach to get this all sorted out. Really, the night eating comes as a really bad habit; I feel the psychological urge to eat before i go to bed, to the point of feeling so physically full that I cannot function or move.

[connorpat1995]

Yup, coach Connor is here!


jk

we're all rooting for you man.
I hope by "coach" you mean counselor. A physique coach is the last thing that could help you

[ErikTheElectric]

Gotcha. Just needed further clarification.


I'll get to your PM later on when I get some time.

[sonnydfrizzy]

Yup, coach Connor is here!
jk

we're all rooting for you man.
I hope by "coach" you mean counselor. A physique coach is the last thing that could help you

I got a lifting coach and a therapist brah!
Aint nobody got time to be insecure.

Gotcha. Just needed further clarification.


I'll get to your PM later on when I get some time.

Take your time brah. All good.

So I did go to a therapist today.

It was incredibly humbling and made me realize...
I'm not that messed up. Lol

It is the way in which I react and talk to myself and beat myself up that is causing more stress and anxiety to build up, and this leads to binging. Physiologically speaking, the body is forced to relax after a massive intake of food. Be overly stressed due to self image = urge to binge = eat massive volumes of food to relax.

Fix the relationship one has with their mind and body, and you reduce the physiological urge to "relax," which means binge in my case.

[ShyGuyXS]

In. I'm hoping you get a lot of insight and positive changes out of this!

[sonnydfrizzy]

In. I'm hoping you get a lot of insight and positive changes out of this!

You the.... man? woman? Not sherif male or female lol

But thank you for joining the thread and embarking on a journey avec moi!
You know youre stuff and are very insightful and wise!

[ErikTheElectric]

^ "shyguy"


I think he's a male.

[sonnydfrizzy]

^ "shyguy"


I think he's a male.

Lmao I think you're right. I feel like a major dweeb now but it has been a LONG day lol

[ErikTheElectric]

Lmao I think you're right. I feel like a major dweeb now but it has been a LONG day lol

Just busting your balls.

[sonnydfrizzy]

Just busting your balls.

Are you the official ball buster of bb.com???

I knew I had a partner in crime.

[sonnydfrizzy]

The training plan was sent to me. It is an upper/lower split and about 1/3 the volume I am used to doing.

It is structured as a strength/hypertrophy upper/lower. I am not thrilled with the exercise selection per se, but I will stick with the basics and get good at them. The rep ranges on a few isolations are weird too but I will just up them a bit (nobody wants to do 4x4 on leg curls lol)

Also, traps and rear delts were neglected, so I will add in shrugs and facepulls as I see fit.

Kind of funny how I am sort of teaching the coach some things lol

[ErikTheElectric]

The training plan was sent to me. It is an upper/lower split and about 1/3 the volume I am used to doing.

It is structured as a strength/hypertrophy upper/lower. I am not thrilled with the exercise selection per se, but I will stick with the basics and get good at them. The rep ranges on a few isolations are weird too but I will just up them a bit (nobody wants to do 4x4 on leg curls lol)

Also, traps and rear delts were neglected, so I will add in shrugs and facepulls as I see fit.

Kind of funny how I am sort of teaching the coach some things lol

[BazingaO]

In on this one man. I totally feel you on those "binge episodes", it feels bad.
I'm looking forward on your progress (physically and mentally).

[sonnydfrizzy]

So I talked to coach today, and he said I have two optional exercises per day. This will go to rear delts and triceps on one upper day, and side delts and biceps the other day.

So I will be doing upper rest lower rest upper lower rest. Monday, Wednesday, Friday, Saturday are training days, and I will be doing one day of cardio a week (basketball on Sunday afternoons with some buddies).

Was WAYYYY more mindful today and goal driven. Ate my calories in 4 meals evenly spread out, and finished off food at 8:30 with a bowl of oats and a Beltsander brownie. Feeling confident that I can continue to progress! The therapist pointed at that limiting stress reduces the physiological urge to over eat and binge (because overeating forces you to relax). So now I spend my "down time" enjoying just lounging around and being okay with doing NOTHING. No business/online work, no stressing over what I have to do later, none of that shizzz. Tonight I actually looked forward to finishing off the food so I could log and share the progress lmao

Workout was not good today though. I should have taken a rest day, so I wont bother to log it.

Tomorrow is an off day from the gym but a practice day on the course after my family goes to church and brunch.

In on this one man. I totally feel you on those "binge episodes", it feels bad.
I'm looking forward on your progress (physically and mentally).

Ya man, those binges are crazy sometimes. I used to binge due to being SUPER lean, but now it is a psychological issue more than physiological (although stress reduction and relaxation helps a TON).

Glad to see you are in my man.

[determined4000]

so you are paying a coach but are teaching him things???
you are saying you should have rested but lifted?
wouldnt it be in your coach's plan what you should do?
sounds like a great coach

[sonnydfrizzy]

so you are paying a coach but are teaching him things???
you are saying you should have rested but lifted?
wouldnt it be in your coach's plan what you should do?
sounds like a great coach

Routine is upper lower with a strength and hyper day. Volume is literally 1/4 of what I am used to doing.

And I want to lift MWFSa so I lifted today and just gutted through it.
I guess I really did not "teach" him much, but he is married to the basics. I feel like the routine is just generic.

I will lay it out for you:

Lower Strength
Squats 4x5
Deadlift 3x3
Hamstring Curl 4x4
Optional Exercise 1
Optional Exercise 2

Lower Hyper
Squats 2x10
RDL 3x6
Hamstring curl 3x6
Leg Press 2x8-12
Optional Exercise 1
Optional Exercise 2

Upper Strength
Bench Press 2x10
Bent Over Row 2x10
OHP 2x8
Pull-Ups 3x5
Barbell Curl 2x8-12
Optional Exercise 1
Optional Exercise 2

Upper Strength
Bench press 4x5
Bent over Row 3x5
OHP 2x5
Pull-Ups 3x5
Optional Exercise 1
Optional Exercise 2

Seems like my lower back is going to be thrashed on this routine. What is everyone's thoughts on it?


The best purchase was therapist though. I must say that.

[determined4000]

so you paid for a cookie cutter routine that you could have got on any website

[sonnydfrizzy]

so you paid for a cookie cutter routine that you could have got on any website

Yes I wasted my time and money that is correct.
At least I now have an objective viewpoint on my training and nutrition and no longer can convince myself to do something else that is not in my best interest.

Although, I was seeing awesome gains in size recently on the LPP with rep goal system..

[determined4000]

You dont need a coach
you need therapy

you dont need to track cals
you need therapy

you dont need to eat X Y or Z
you dont need this routine or that routine
these macros or those
this split or that split
you need to change you and your brain and your life

you need change in living arrangements
you need to change you, not all the periphery

[The Solution]

so you paid for a cookie cutter routine that you could have got on any website

Basically Lyle's Upper Lower Split
Which has been recommended to him time in and time out again.

You dont need a coach
you need therapy

you dont need to track cals
you need therapy

you dont need to eat X Y or Z
you dont need this routine or that routine
these macros or those
this split or that split
you need to change you and your brain and your life

you need change in living arrangements
you need to change you, not all the periphery

Quoted
For
Truth

A training coach should be the last investment next to your professional help, quality food, and more quality food. Having someone take you a generic workout program and paying for it was just money down your drain when you could of got that off a general wesbite or from the advice that was given in your regular workout log. The advice that has gone in one ear and out the other for the last year.

While having a coach takes away the thinking aspect you even claimed you were making great progress on your routine you were running. Why Fix what aint broken? again.. the need to change over and over again is just showing your lack of mental strength, lack of mental clairty, and how you are very indecisive.

This is your weakness. Your mental processes, your mental decisions, and your mental focus. The Psychological help from professional help on your mindset is the only thing worth your investment to change your life forever. Especially you are paying a coach when you have no intentions of anything weight lifting related in the future and you are more focused on school and golf. Why not pay for a few more golf lessons instead since those would be of more benefit to your career?

[flackoflacko]

But this was all done through calorie counting every single day on MFP.

I decided it was time to stop tracking and continue on in a surplus without MFP as a crutch for my psychological issues around food.

Hey Sonny. Can't say I've ever dealt with the binge issues that you're struggling with but I do believe that MFP could be beneficial to you for now. I used it in my recovery efforts and it was a nice transition between restriction and eating normally. I expressed the same concern to my dietitian at the time about it being a crutch and she said that, sure, it may not be sustainable for the rest of your life, but if it's helping you take steps towards recovery and weight restoration, then it can be a helpful tool. If it keeps you accountable and helps you not to binge, I say use it and in the meantime, work with your therapist on keeping the binges away for good. You've got this Sonny.

[flackoflacko]

A physique coach is the last thing that could help you

also, x2 on this tho...

[sonnydfrizzy]

No longer working with the coach. He was a total generic bro and did not know anything about training or nutrition. Plus, he was on gear I found out.

Fuaaaa way to go Sonny losing money yet again.

Really appreciate all the comments above. Plan thus far is just eat, lift hard, sleep often, and get awesome at golf.
No MFP since its a crutch. Just trying to eat mostly whole, single ingredient foods 3-5 times a day and prioritize carbs around training.
I need to "clean up" the diet a bit in terms of processed junk being a main chunk of my cals of late.

Turkey, Pastrami and Swiss on Sourdough Foreman fried with EVOO




Chins
+10 x 6, 5, 5, 5

Incline Rows
40 x 10
45 x 6, 6, 6

Lat Pulldowns
2 x 10

Facepulls
2 x 15

A1.Farmers Carries
4 rounds

A2.Cable Curls
4 x 10

[connorpat1995]

MFP helped me a lot with recovery to ease in to normal eating. Given it was orthorexically strict to the doctors-ordered calories but overall i think it was useful

dat sammich doe

[sonnydfrizzy]

MFP helped me a lot with recovery to ease in to normal eating. Given it was orthorexically strict to the doctors-ordered calories but overall i think it was useful

dat sammich doe

Nahhh man I have tracked long enough that I know how to eat lol

I just abuse IIFYM and macro counting srs. Like hoarding calories, feeling guilty if I go over, feeling restricted to XYZ amount of food... it aint for me. Plus I aint a competitive bodybuilder so it doesn't really make sense for me to track. Just time to grow during these teen years and enjoy training.

If I want to get lean down the road I will. But for now common sense and moderation goes a long way, plus Ihate tracking and even estimating now... I just got sick of it. It is not sustainable.

and day sammich was massive and delicious. Didn't have cals if you dont log it right? lol

I know how to eat "normal" when I dont track, and I have satiety cues and all that. So I aint concerned.


Also funny story for everyone to lulz at...

The coach I hired put me on 1900 calories and 140 grams of protein with a 50/30/20 split (I chit you not). He was such a bro.
He wanted me to cut since I am ~17-18% but I honestly have nothing to cut to... I am like 160 pounds and can't even incline 185 or do chins with a plate... or squat 2 plates hahahaha

[connorpat1995]

this dude was 17-18%



and 6 months of bulking later:


i hate feeding hostel's ego but hes a pretty damn good example.

[sonnydfrizzy]

Haha Hostel has an ego but he legit cares about Sonny and wants to see everyone succeed srs.
But he made some huge gains... but he was also untrained when he started and had 12 hours of sleep a night and worked as a babysitter eating all day.

He didnt have an ED and train through it the entire time.
I was golfing 18-36 holes every day, running 4 miles, and lifting 7 days a week all while eating 2500 cals a day....
That is a massive stress on the body.

Also remember that I am far from untrained... and have severely overdone training for a majority of my career and didn't optimize rest and recovery, abused caffeine, and was sympathetic 24/7.

I could make gains, but IDK if I am in a place that Hostel was when he made those gains, nor do I know if I have the manlet genetics he has haha

[sonnydfrizzy]

For reference, I snapped these pics today after lunch.





I honestly feel like I am looking decent, and not "fluffy" per society's standards. I am in a lot of FB groups with well known coaches and they all say to run a small deficit, but I dont know if that is really something I want to do right now.