Hi everyone
I need some help please. I have put on some bad weight over the past few years, mainly due to being too sporadic with workouts and diet. My job is also sedentary and requires quite a bit of car travel (~40,000 miles a year).
Stats:
- Age: 38
- Height = 5’8
- Starting Weight = 250lb - July 8th
- BMI = 37
- Waist = 52 inches
- Total cholesterol = 244
- HDL = 36
- Fasting glucose = 89
- Blood Pressure = 133/77
Body Fat Analysis:
- 7/8 = 31% BIA (clothed) @ 250 pounds (77.5 pounds of fat)
- 7/23 = 34.5% scale BIA (normal setting, no clothes) @239.7 pounds (82.7 pounds of fat)
- 7/23 = 35.3% via BODPOD @239.7 (84.6 pounds of fat)
- Planned BODPOD follow-up in 12 weeks to gauge progress
Workout History:
- I have been lifting off and on for 15 years
- I have been as low as 191 pounds @11% fat (BODPOD in 2007)
- Current strength examples are flat bench 185 x 12, incline dumbbell 75lb x 8, dumbbell curl 45lb x 6, etc.
Goal:
- 180 pounds at 10% fat
- Lose about 2/3 of my body fat based on the 7/23 BODPOD (66 pounds…yikes).
Supplements:
- Multivitamin and probiotic
Diet Approach:
- Calculated BMR = 2229
- Calorie goal to lose 2lb a week = ~2500
- Restrict calories enough to lose 1-2 pounds per week
- Increase healthy fat consumption
- Severely limit sugar intake
- Lower carb intake
Sample diet day (workouts are 5AM):
1. Pre-workout shake – 1 scoop whey and ¼ cup ground steel cut oats (260 calories, 4.5F, 27C, 30P)
2. Post – workout shake - 1 scoop whey and ¼ cup ground steel cut oats (260 calories, 4.5F, 27C, 30P)
3. Breakfast – 3 egg muffin cups* and 2 Birch Bender paleo pancakes (add 1T PB and 1/2T Smuckers fruit and honey) (475 calories, 26F, 28C, 40P)
4. Lunch – grilled chicken or low sodium lunch meat in a low carb wrap with 1T mayo and spinach (350 calories, 15F, 12C, 43P)
5. Snack – Elite nutrition protein bar (280 calories, 7F, 23C, 25P)
6. Snack – fruit (usually 1C cherries or blueberries) and almonds (~250 calories, 15F, 27C, 8P)
7. Dinner – lean meat (grilled chicken, or turkey burger, steak, tuna, etc.) and veggies (broc****, or carrots, asparagus, zucchini, etc) (325 calories, 7F, 18C, 39P)
Total: 2200 calories (~75F/33%, 140C/27%, 210P/40%)
H2O = ~1 gallon a day
Sleep = 7-8 hours a night
* egg muffin cups are made in muffin tins…I use 6 whole eggs and 10 egg whites. I fill each tin with chopped onion and green pepper and Canadian bacon and a little cheese, then pour egg mixture to level with the top (each has 80 calories, 5F, 1.5C, 10P)
* I like the paleo pancake mix because it is low carb low GI
* challenges are that I travel for work and sometimes have to eat out with customers – I try to make smarter choices here. If I Have lunch on the road, it is usually Wendys (small chili and grilled chicken sandwich, no bun = 300 calories, 6.5F, 19C, 42P)
Training approach:
- Weights 4 days a week (push, pull, legs, abs), finishing with 30 minutes on treadmill 1% incline at 3.5 mph
- Cardio 3 days a week (currently doing couch to 5k program to establish a cardio base)
Current workout plan I have been following for 3 weeks (workouts are 5AM):
Day 1 – push
- Bench Press
o Bar x 15
o 135 x 12
o 185 x 12
- Incline dumbbell
o 65 x 10
o 75 x 8
- Seated fly
o 10 reps (Max effort to get 10 reps)
o 6 reps (increased weight, max effort to get 6 reps…same applies for all others listed like this below)
- Dumbell Shoulder Press
o 45 x8
o 55 x 8
- Front dumbbell raise
o 30 x 10
o 30 x 10
- Side dumbbell raise
o 30 x 10
o 30 x 10
- Triceps pushdown
o 10 reps
o 6 reps
- Seated Dip
o 10 reps
o 6 reps
- Isolated tricep extension
o 10 reps
o 6 reps
Day 2 – pull
- Lat pull down
o 12 reps
o 8 reps
o 6 reps
- Low back machine
o 12 reps (highest weight setting)
o 12 reps
- Seated row
o 10 reps
o 6 reps
- Low back extension
o 12 holding a 25 pound plate
o 12 holding a 25 pound plate
- EZ bar curl
o Bar + 50 pounds x 12
o Bar + 60 pounds x 8
o Bar + 70 pounds x 4-6 reps
- Dumbbell curls
o 40 x 6 each arm
o 45 x 6 each arm
o 40 x 6 each arm
- Preacher machine wide grip
o 10 reps
o 6 reps
Day 3 – legs
- Squat
o 135 x 12
o 135 x 12
- Knee extension
o 10 reps
o 6 reps
- Leg curls
o 10 reps
o 6 reps
- Calf raises
o 10 reps
o 6 reps
- Hip abduction
o 10 reps
o 6 reps
- Hip adduction
o 10 reps
o 6 reps
Day 4 – abs
- Goal of around 15 sets of 12 using various machines
Progress: I will update this as time moves forward
Baseline = 250lbs (52 inch waist)
July 16 - 1 week = 245 (50)
July 23 - 2 weeks = 242.5 (49)
July 29 – 3 weeks (almost) = 239.7 (48)
Some questions where I would appreciate feedback:
1. Am I eating enough? Some days I miss a meal (usually the protein bar) because this is a lot of food and I’m not hungry that often.
2. Are the macros ok? I think I have exceeded the needed fat and protein and hope carbs are low enough.
3. Advice on what to change from a diet perspective? Weight training? Cardio? Supplements? Pre or post-workout?
4. What timeframe should I put on this? Consistently losing 1.25 pounds a week comes out at about 52 weeks (goal time would be July 4 next year). Is this feasible?
5. Should I incorporate any changes to help better preserve muscle mass while dropping weight?
6. Other feedback?
Thanks in advance for any help or advice you can provide.
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07-30-2017, 03:53 PM #1
70 pound cut…all help and support appreciated (long post)
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07-31-2017, 03:37 AM #2
Geez, well you seem to like to plan lol
That can be a good thing, but also can be very overwhelming.
Your weight won't show on the scale day to day, week to week, it might go up some times, but don't let that discourage you, unless it becomes a pattern.
It is as simple as eating less and moving more, more so the eating less.
I wouldn't recommend a push/pull/legs for just starting out. I advocate full body for novice, and I still do full body 3+ years later, so I advocate full body for everybody..
I wouldn't recommend trying to eat the exact same thing day in and day out, as you'll get bored and most likely end up binging.
This is a life style change, how are you planning on maintaining your new life style, if you are so (can't think of the word) right now.
Don't stress over it man, just take one step at a time.
It just seems to me like you are putting too much on your shoulders. I wouldn't even do what you are doing.
I wake up, I weigh what I eat, before each meal, anything I want to eat, as long as I hit my macros.
I only go to the gym twice a week, full body.
I used to go to the gym 4-5x a week, and obsess over everything like you are now. Take it from me, if you obsess, if you stress, you won't succeed.
This is a life style (drills it into your brain)
140kg squat pr today, fuk yeah!
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08-01-2017, 03:37 AM #3
Thanks!
Thanks for taking the time to respond. I put a lot of detail in there because I see a lot of follow up questions on other threads seeking more info on diet and training plan.
The push pull leg split is what I have been doing off and on over the past 10 years...the past 8-12 months have just been a lot more on than off. I have never felt like a full body routine helped me progress...maybe a good maintenance option once I get to goal?
I try to vary the diet day to day but keep the pre and post workout meals the same.
Maybe the best goal at this point would just be to get closer to 200 pounds and reassess?
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08-01-2017, 04:08 AM #4
So you've been doing the same thing for 11 years?
Meal timing is stupid, as long as you get the macros in, nothing else matters. Eat 1 or 6 meals a day.
Get to 200lb and reassess, it isn't so simple as just getting there. You have to be consistent.
Also push/pull/legs requires you to be in gym 6 days a week to hit each group 2x a week. Full body requires 3x a week, hell even twice a week.
It is just a lot of people are not strong enough to keep progressing on full body, because it is so taxing, but as a novice it is your best bet.
So if you want to move into the gym then by all means keep doing your routine.
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08-01-2017, 04:31 AM #5
Ok thanks for the feedback. Yes, pretty much the same weight training routine when I lift. It has gotten me to 190 @ 11% in the past. But work travel schedule that is sometimes overwhelming, our family has grown, a few days of poor food choices, and couple of acute illnesses tend to get me off track. Maybe it is time to re-evaluate what is feasible and can better maintain consistency. I do like staring my day in the gym though.
Generally I do one push pull leg day per week vs 2. With full body, how many total sets do you aim for?
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08-01-2017, 04:55 AM #6
As stated I wouldn't be so strict on what you eat. Eat a varied diet of mostly non processed foods with lots of micro-nutrient dense foods (fruit/veg), and hit your daily macros/calorie goals.
I also would personally drop the pre/post WO shake and use those calories for 'food' throughout the day. You also don't need to eat so many times throughout the day, no benefit unless it is how you like to eat. 2-3 meals a day will get you the same results as 6-7 if calories/,macros are equal.
Also, since you are limited on how frequently you train, I'd get on a pre-written fullbody workout plan. If you could go four days a week you could do an upper/lower split too. The fierce 5 ones in the workout forum are good https://forum.bodybuilding.com/showt...hp?t=162916931 or any other ones that are stickied in that section.
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08-01-2017, 11:10 AM #7
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08-01-2017, 01:55 PM #8
www.tdeecalculator.net
.06 -.08g Protien (144-192) est.
.04 -.05g Fat (95-120) est.
Remaining calories Carbs, Fat or Protein, your personal preferenceLast edited by AlSwearengens; 08-01-2017 at 02:06 PM.
Ain't no sunshine when she's gone..
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08-01-2017, 03:56 PM #9
IMO while those are great guidelines when leaner, they get somewhat inaccurate the less lean you are (no offence meant to OP).
As minimums OP, I would use 0.4-0.45g fat / lb of ideal weight and 1g of protein / lb of lean mass would be more accurate. Since lean mass is somewhat hard to know, use 1g/lb of you target weight of 180lbs. Use 180lbs also for calculating your fat macro minimum. These will be safe minimums.
TL/DR: ~80g fat per day & 180g of protein per day for minimums. Remainder of calories spread over carbs/fats/protein as you find works best for you. Anecdotally I work best keeping carbs as high as possible. See what works for you.
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08-01-2017, 05:37 PM #10
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08-01-2017, 06:24 PM #11
Thanks everyone for the advice and support. I have gotten a pretty good start losing 10 pounds in the first 3 weeks. I'm going to start the novice strict 5 plan in a few weeks, as I have a rough stretch for work that will limit gym access for about 12 days.
I feel like I Amon a good pl e with diet now based on your feedback.
Any advice on the cardio side? I am doing C25k (on week 4...jogging splits 6.0mph @1% grade) 3 days a week and am walking 30 minutes the other 4 days (3.5mph @1% grade). That gets my HR between 100 and 110.
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08-14-2017, 06:13 AM #12
Progress check with a couple of milestones!
5 weeks in:
Starting weight = 250, now 236 (-14 lbs)
Starting total cholesterol = 244, now 173 (-71 mg/dl)
Starting waist circumference = 52, now 47.5 (-4.5 in)
Starting blood pressure = 133/77, now 112/81 (-21 systolic)
Also just finished week 5 of C25k as cardio component of my workouts (ran 2 miles at 1.0 grade and 6mph without stopping).
Gotten in 3 days per week of strength training (1 push, 1 pull, 1 leg)
I have a couple of intense travel weeks coming up that will limit gym time. Hoping I can push through and keep diet on point.
Have hit all macro minimums for 5 weeks.
Starting a 3 day novice full body weight lifting routine on August 28.
Woohoo!
Goal: Drop 70 pounds
7/8/17 (Baseline): 250 lbs *** 7/16/17: 245 lbs *** 7/23/17: 242.5 lbs *** 7/29/17: 239.7 lbs *** 8/5/17: 238 lbs *** 8/11/17: 236 lbs
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08-16-2017, 02:56 PM #13
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08-17-2017, 09:20 AM #14
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