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  1. #241
    Registered User RandyMcFlab's Avatar
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    Cheers Paul, your right mate a loss is a loss and im glad for it - The home gym is pretty damn good now mate has cost a bomb but totally worth it!

    Weigh in today, week 55

    Start weight - 22 stone 1 lb

    Last week Weigh in - 16 stone 1.1/2bs

    Current weight - 15 stone 13.3/4lbs

    Total Loss to date - 84.0lbs

    YES been wanting to see a 15 at the start for ages! next 16 lbs are so important, not only will I no longer be obese but I will have lost 100 lbs..

    hit new 1 rep PR deadlift of 303 lbs (or 137.5kg for us brits lol) compared to others not a lot but a good lift for me personally - double hook grip with belt and chalk. am going to raise it 2.5kg per session but only do them every 9 days or so - ditched using gloves and now going with liquid chalk, also ditched straps as I want to build forarms and grip.

    Heres some new shots, Gut sucked in and flexing as hard as I can in both shots. first one back in late December to now so almost 5 months apart, I think its acceptable progress, its beginning to look dramatically different from where i started, only problem is when i aint flexing I go fat again haha.



    Last edited by RandyMcFlab; 04-14-2021 at 04:21 AM.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  2. #242
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    That's crazy mate. You're going to look decent when you've get the last of the fat off. You've definitely got a decent muscle base so the lifting has done you well. Just shows what you can achieve when you consistently follow the basics
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  3. #243
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    Awesome work

    Hi randy, been reading your journey and its amazing what you have done. I am in a similar place that you was at the start. I am 20stone 6ft 1 and been told i need to loose weight as it will help my asthma and i want to do it for myself also.

    I really struggle with the diet side and knowing what exercises will be the most helpful for the weight loss, is there any pointers you can give me to get me on the right track?

    Again well done mate
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  4. #244
    Registered User RandyMcFlab's Avatar
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    Thanks paul mate, its frustrating just how much fat i still have to lose, i think im 35% about right now - but It took ages to get that big and I have to accept a couple of years to lose the fat is reasonable!

    Hi ajc1311! I will try and give you some pointers.

    Assuming you are untrained and very overweight you will probably be able to gain some muscle and lose fat at the same time.
    I feel like its all about diet if your going to lose, and cardio isnt needed (but IS healthy!)
    find out what your calorie allowance is, I would try maybe 2500 a day and see if you lose weight on it..remeber its a marathon not a sprint and a pound a week is just fine. slower weight loss limits lose skin.
    eat some nice food you like - I have stuck this out over a year because I don't restrict my diet totally, I make sure i get high protein, but I have some things i like like steak and fries! (but i do choose low fat fries)
    Get on a good beginner routine. I am on "allpro" and have made good strength gains up to now

    Like i said dont worry what exercises will lose weight, as they wont - your diet will be what decides if you lose weight - what the weight lifting will do is tell your body it needs to prioritise losing fat over muscle so it is really important you do it.

    Good luck!
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  5. #245
    Registered User RandyMcFlab's Avatar
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    Weigh in today, week 56

    Start weight - 22 stone 1 lb

    Last week Weigh in - 15 stone 13.3/4bs

    Current weight - 15 stone 13.1/2lbs

    Total Loss to date - 84.25lbs

    Just quarter of a pound this week but thats better than I though, was celebrating with a beer and a burger last night big news!

    Got a full time job! chuffed as anything, have been self employed selling on ebay for years and doing ok but the misses gona do that and im going to be working full time as a delivery driver for a garden center - 40 hours a week, 9 till 5.30 and a permanant position paying a bit above min wage. its heavy lifting too, gona be moving a lot of heavy stuff like paving slabs, compost and big fence panels, heavy plant pots, ect ect. dead pleased i got it as i know a ton of people applied, I had to do 2 interviews and im guessing there was at least 15 interviews at first stage and i know it was me vs 3 others second stage.

    I recon going from pretty sedentary to this is going to melt the fat off me.

    im going to up calories from 2100 is to 2700 and see where that leaves me weight loss wise. I think im gona need those extra calories.

    May have to trim my workouts down, at least to start.

    Start monday!
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  6. #246
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    Great stuff with the job mate. The job will definitely help with the calorie burn. I've got a fairly busy job and I'm having to eat 4500 calories a day to put weight on so working 40 hours a week doing what you're doing you should lose weight no bother on 2700
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  7. #247
    Registered User RandyMcFlab's Avatar
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    Cheers Paul! wow thats a ton of calories but I can understand why! I just been out buying snack type stuff to take in, sainsburys had beef jerkey down from 2 quid a pack to 80p so bought the entire stock of 50 odd bags, should keep me going for a while lol.
    Start weight 310lbs march 2020 @55+% bodyfat
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  8. #248
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    Haha mate if I seen beef jerky at 80p I would have done the exact same as you. Hell of a low calorie high protein snack. Hope your your first week goes well
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  9. #249
    Registered User RandyMcFlab's Avatar
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    Thanks mate, looking forward to getting started now!

    Sainsburys have some great deals near me at the moment...They had big bags of salmon jerky from £5 down to 20p a pack, grabbed 8 of them (the lot), god knows what its like I dont even like fish but for that price il just eat it lol.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  10. #250
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    Just checking in, great job so far, keep it up! Crazy deal on the jerky! I'd have snapped it all off the shelf too!
    My Workout/Training Log: https://forum.bodybuilding.com/showthread.php?t=179722903
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  11. #251
    Registered User RandyMcFlab's Avatar
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    cheers rspinetti! Just finished my first day of new job, did 15000 steps so thats a great amount for me, alot more than im used to.. Plus was tons of heavy lifting, moving a lot of big bags of gravel and stuff - I think its going to do wonders for my muscular endurance and thats currently lacking.

    Have eaten way more today, prob about 2800 calories.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  12. #252
    Registered User RandyMcFlab's Avatar
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    Weigh in today, week 57

    Start weight - 22 stone 1 lb

    Last week Weigh in - 15 stone 13.1/2bs

    Current weight - 15 stone 12.1/2lbs

    Total Loss to date - 85.25lbs

    Pound this week, 3rd day into new job - its going well but its really hard work, so have upped my calories a lot, not entierly sure what im consuming but i think around 2800. Will monitor next weeks weight fluctuation as first full week on those calories and go from there.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  13. #253
    Registered User safcpaul's Avatar
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    Great stuff. Your job will help a lot in losing weight. You're catching my weight up
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  14. #254
    Registered User RandyMcFlab's Avatar
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    Cheers mate, I think it will as long as i dont eat all my walking away though! did 17k steps today and moved at least a few tons of gravel.

    At this point im not sure where to try and do a workout, I am so shattered when I get home I just have nothing left in reserve to go and have a workout.. But im hoping within a week or so I should be able too. I think Il have one Saturday if nothing else.
    Start weight 310lbs march 2020 @55+% bodyfat
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  15. #255
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    Nice job mate. Your body will adapt to the increased workload at your new job, just give it time!
    My Workout/Training Log: https://forum.bodybuilding.com/showthread.php?t=179722903
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  16. #256
    Registered User RandyMcFlab's Avatar
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    Cheers mate! yeah deffo going to take some time, I tried doing a workout on Saturday and I was down massively on what I usually lift - but just finished my first week and it was pretty damn hard work physically.

    am going to try my first workouts after woork this week...I call them workouts but really im doing like 3 exercises ....bench, overhead press, and assisted pullups. I think i do enough pulling excersize throughout the work week.
    Start weight 310lbs march 2020 @55+% bodyfat
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  17. #257
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    Weigh in today, week 58

    Start weight - 22 stone 1 lb

    Last week Weigh in - 15 stone 12.1/2bs

    Current weight - 15 stone 10.1/4lbs

    Total Loss to date - 87.50lbs

    Lost 2.25 lbs this week, thats great! Have also increased my calories to 2800/3000 calories, will probably stick around this level for now and see how long it lasts.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  18. #258
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    Nice man. I knew your new job would do you the world of good. P.s. don't be neglecting them legs you'll regret it. If I was you I would do a full body routine twice a week which will be enough for you to maintain muscle while the fat continues dropping off you.

    Bench
    Ohp
    Rows
    Assisted pull ups
    Squats
    Rdl

    Hard workouts but big breaks in between them for recovery. Just a recommendation mate
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  19. #259
    Registered User RandyMcFlab's Avatar
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    Cheers paul, it sure seems to be! seems my maintenance calories is around 4k with the work im doing if it sticks at this level so thats great.

    Im really struggling with where to put the workouts for now, I come home after work and my arms feel like they are ready to drop off, really tough on biceps so I think think its going to grow my arms well for sure, but When I have tried working out after a days work I am lifting like 25% less than before. I hope its just a case of getting used to the new massively more heavy work day and then in time can workout like normal, I may have to start doing workouts before work when im somewhat fresh.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  20. #260
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    Originally Posted by RandyMcFlab View Post
    Cheers paul, it sure seems to be! seems my maintenance calories is around 4k with the work im doing if it sticks at this level so thats great.

    Im really struggling with where to put the workouts for now, I come home after work and my arms feel like they are ready to drop off, really tough on biceps so I think think its going to grow my arms well for sure, but When I have tried working out after a days work I am lifting like 25% less than before. I hope its just a case of getting used to the new massively more heavy work day and then in time can workout like normal, I may have to start doing workouts before work when im somewhat fresh.
    I swear your sig indicates we have been on basically the same journey lol. I started at 310 Jan 2020. I skimmed through the thread, but are you in the 220s now? Inspirational my guy. I'm hoping to be around there by the end of the summer. Still 250 right now.
    I want to look straight down and see my toes.

    310lbs Jan 2020
    254lbs April 2021
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  21. #261
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    It's a nightmare mate trying to find the ideal place to put your workout with a physical job. Ive had the same issue. I'm currently rotating upper/lower which usually has me doing 2 days on 2 days off but changes slightly depending on energy/work etc. Haven't worked out in nearly a week though as I've been full of cold (typical when making good progress) still not well but might still do a leg workout while loading up on paracetamol haha (dedication or stupidity) I'll let you decide that
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  22. #262
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    Originally Posted by safcpaul View Post
    It's a nightmare mate trying to find the ideal place to put your workout with a physical job. Ive had the same issue. I'm currently rotating upper/lower which usually has me doing 2 days on 2 days off but changes slightly depending on energy/work etc. Haven't worked out in nearly a week though as I've been full of cold (typical when making good progress) still not well but might still do a leg workout while loading up on paracetamol haha (dedication or stupidity) I'll let you decide that
    Just did a workout today, I figure I had a whole days rest yesterday so a good Sunday workout could work, also am focusing just on 5-6 reps, do enough repetition at work now! hope your feeling a bit better for your workouts now mate, I had my covid jab yesterday but have not had any side effects yet apart from a sore arm..
    Start weight 310lbs march 2020 @55+% bodyfat
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  23. #263
    Registered User RandyMcFlab's Avatar
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    Originally Posted by DoMoreWeighLess View Post
    I swear your sig indicates we have been on basically the same journey lol. I started at 310 Jan 2020. I skimmed through the thread, but are you in the 220s now? Inspirational my guy. I'm hoping to be around there by the end of the summer. Still 250 right now.
    Thanks man, sounds like we have, thats great to hear you are doing well! yes I am 219 as of today, new job is helping me lose weight but finding it hard to workout now.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  24. #264
    Registered User RandyMcFlab's Avatar
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    some new photos at 219 lbs, one unflexed, 2 flexed and sucking in gut.



    Last edited by RandyMcFlab; 05-09-2021 at 12:30 PM.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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    Weigh in today, week 59

    Start weight - 22 stone 1 lb

    Last week Weigh in - 15 stone 10.1/4lbs

    Current weight - 15 stone 9.0lbs

    Total Loss to date - 88.75lbs

    pound and a quarter this week, perfect rate of loss i feel for me, seems that 3000/3200 calories is perfect for what im doing.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  26. #266
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    You look like a totally different person mate. What does the missus think? Must be getting some compliments now? How does the extra calories feel? Must feel strange being able to eat 3000 and lose weight on it when you were around the 2000 mark for so long. Weight flies off you with an active job. I tell you what you'll find out though once you finish your cut and want to transition into a gaining phase. It will cost you a fortune in food. I was eating close to 5k cals to put on weight with my job lol
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