Dad getting in shape for his family transformation log

[smokinal]

I don't do any cardio at all so I'm not a good answer. I do all my cut by calories alone. Just never got into cardio. I'd check/read some in the losing fat section maybe? Prolly some more knowledgeable people on there.

Do you do any pre-workout supps?

[StayOffMuhSht]

I use Kaged Muscle supps. Pre, in and re kaged. I also take his kasein at night. Other supps include grenade blended protein and I'll be introducing KM clean burn this week.

They're awesome supps. To be more clear I don't have energy to try and increase my max on certain lifts. Other than that, I'm still feeling pretty good.

[smokinal]

To be more clear I don't have energy to try and increase my max on certain lifts. Other than that, I'm still feeling pretty good.

Ya that may be a tough spot for you where you are in a deficit to lose fat but want to increase lifts; that can be hard. I'd focus on the fat loss first and lifts second, personally.

[StayOffMuhSht]

Yea, that's what my next cycle will focus on, losing weight (bf%). Put on some decent muscle and strength gains, now maintain and drop weight.

Plan is to focus on weight loss till I hit an interim goal of breaking 200lb barrier.

Prove doubters wrong.

[StayOffMuhSht]

Didnt weight in week 9 due to travels and not having the same scale.

Weeks 9&10 recap: On point nutrition wise 14/14 days. Below are the results.

Starting 256.8
1 252.2 (4.6 loss)
2 249.4 (2.8 loss)
3 247.0 (2.4 loss)
4 245.0 (2.0 loss)
5 243.0 (2.0 loss)
6 242.6 (0.4 loss)
7 239.0 (3.6 loss)
8 235.6 (3.4 loss)
9 235.6 (??? Traveling)
10 229.6 (6.0 loss)

I am damn well pleased pulling a 6lb loss (avg of 3lb for last 2 weeks), especially traveling for a week. The past 4 weeks have been huge as far as seeing the results of my hard work in and out of the gym. I was concerned with increasing my cardio schedule to 45 minutes a day this week, but honestly if I am losing 3lbs a week, no need to change it! So rolling the dice and going another week at 40minutes cardio on workout days.

I've also started to include more flexible foods in my diet. Here are some examples:
*5oz 96% lean beef. half serving cheese. 2 hard taco shells (or 2 60 cal tortillas). lettuce and salsa. about 350 cals.
*1 scoop whey. 1 cup cereal and half cup milk. about 350 cals.

This is the first week adding in a serving of cereal, I will remove if alters progress.

Side note: my left shoulder has started to hurt a bit (injury about 10 years ago). I believe it is due to a lot of BB bench over the past 10 weeks. I have decided to do some Hammer Strength movements for at least 2 weeks and then readjust.

I also cracked the 230lb mark wawwwwt. Under 220 and I am switching from 2XL shirts to just XL (another interim goal).

[smokinal]

Sounds like you have your sht together! Nice work!!

[StayOffMuhSht]

Actually decided to keep on my cardio plan to ensure I keep shocking my body. So 45 minutes on lifting days for the next 2 weeks. Then will likely incorporate intervals for 4 weeks which will coincide with 16 week mark (bf% and progress pics) 15, 20, 25 and 30min respectively.

Push your limits.

[StayOffMuhSht]

Weigh in tomorrow. I'd be pumped if I can crack 220lbs in the next 3 weeks (3.21 avg loss a week.). Hopefully tomorrow will pull above 3.5lb loss to get me off ahead of schedule.

Suns out buns out. Knwamsayin???

[StayOffMuhSht]

Week 11 recap. On point nutrition wise 7/7 days. Below are the results:

Starting 256.8
1 252.2 (4.6 loss)
2 249.4 (2.8 loss)
3 247.0 (2.4 loss)
4 245.0 (2.0 loss)
5 243.0 (2.0 loss)
6 242.6 (0.4 loss)
7 239.0 (3.6 loss)
8 235.6 (3.4 loss)
9 235.6 (Traveling???)
10 229.6 (6.0 loss)
11 228.0 (1.6 loss)


Huge disappointment here. I upped my cardio to 45 minutes and still only pulled a 1.6lb loss. I'm starting to feel pretty lethargic and not much energy due to increased cardio and under the conditions (sometimes gym is hot as hell and that can drain my energy). I have 1 more week of 45 minutes of cardio, then I will be doing intervals for shorter stints as mentioned in a few earlier posts.

Perhaps my body is getting used to the LISS cardio if you will, or maybe it is the same type of cardio that I have done everyday (Arc/Ellip). I've been hesitant to include any running or other types of cardio until I get my weight down to reduce the beating on my joints.

Things I will contemplate on the way to the gym:
1. WTF happened this week?
2. Dietary changes.
3. Planning out the next 4 week stint in terms of both types of cardio and lifting workouts.


I wont be breaking the 220lb mark in 3 weeks (2 now) as I mentioned in another post. Apparently I had a false feeling of a good number this week. Man it's killer upping cardio to the most I've done throughout the 11 weeks and still pull the lowest number.

I guess this is one of those fk it weeks. I'll keep kicking my own a** on daily basis.

[StayOffMuhSht]

Alright, changes this week. Dropping evening snack, equates to about 150 cals = just over 1k cals for the week. That's it.

Still to early to make drastic changes.

[FattyNope]

Just read through your thread and am super inspired by your consistent losses and determination to keep analyzing and making slight modifications as needed to your routines. Keep up the excellent work man, I will stay tuned to your progress! Making excellent progress so far!

[StayOffMuhSht]

[QUOTE=FattyNope;1551057161]Just read through your thread and am super inspired by your consistent losses and determination to keep analyzing and making slight modifications as needed to your routines. Keep up the excellent work man, I will stay tuned to your progress! Making excellent progress so far![/QUOTE

Thanks man. I just gotta stay patient and keep shocking the body. In the end it comes down to how bad do I Want it. Tired of being average. Confident in the coming months my dedication will show.

[smokinal]

Believe in the system bro; believe in the system

[StayOffMuhSht]

Not only did I meet an interim goal, but I surpassed it with a PR max bench of 285 today. Failed at that weight two weeks in a row, now crushed it.

SCORE

[StayOffMuhSht]

Tomorrow's post will be a bit long as I am making a good amount of changes. Tomorrow is a weigh in day and the end of 12 weeks, so another BF% check in as well.

[StayOffMuhSht]

This post will be a bit long as I’m making a good amount of changes. I can supply any specifics requested.
Week 12 is over. On point nutrition wise 7/7 days. Below are the results:

Starting 256.8
1 252.2 4.6
2 249.4 2.8
3 247.0 2.4
4 245.0 2
5 243.0 2
6 242.6 0.4
7 239.0 3.6
8 235.6 3.4
9 235.6 0
10 229.6 6
11 228.0 1.6
12 227.4 0.6


BF Starting 31.0%
4 28.8% 2.2%
8 26.9% 1.9%
12 25.2% 1.7%


So, this past week I exceeded one of my interim goals and set a new PR max bench of 285lbs. However, the 0.6lb loss was a bummer. I was surprised that I still pulled a 1.7% BF reduction in the past 4 weeks. Comparative to my other BF% check ins, it was right up there which hopefully means I put on some muscle mass and lost fat.

Cardio: was up to 45 minutes on lifting days. I am now switching to HIIT for the next 4 weeks. 15, 20, 25, 30 min respectively. Will make my workouts a lot shorter!

Lifting: I was doing mainly exercises of 3x5, 3x8, 3x8, 3x10 and 3x10. I will still lift a single body part a day, so 5 days a week. Starting to feel some pain in the wrists and a bit in one of my shoulders from all the BB bench press/heavy curls the past 12 weeks. As a result, I will be dropping my 3x5 set from all body parts. I will now be lifting as following 3x8, 3x8, 3x10, 3x10 and 3x12. I will also be adding in one ab session to be combined with a lifting day.

Supplementation: I’ve never gone into what I have been taking. I am Kaged Muscle all the way. Kris Gethin is the man. I’ve been on Pre, In and Re-Kaged, along with Kasein before bed. I have also utilized Grenade Syntha 6 protein. I will be taking a break from all the KM supps to reset my body. My supplementation will be as follows: EVL Leanmode and Trans4form. I have a bottle of each and should coincide with my 4-week stint of HIIT and altered lifting. I will continue to supplement with blended proteins (thinking of trying PEscience at some point).

Nutrition: I have been right around 2,000 cals a day for the past 12 weeks. I will be dropping cals for the next 4 weeks, will contemplate on way to gym how I will do this exactly.

Let’s see how these changes impact the progress. Dropping cardio down concerns me, but it will be HIIT vs. LISS, So I guess time will tell.

Thanks for checking in from time to time peeps.

[StayOffMuhSht]

Struggling with motivation and confidence. First week off KM supps could be a factor. Hopefully I keep pressing forward. I've come a long way, but have about 66% left to go.

[smokinal]

Don't back off now!!

Look at the progress you've made man!

You're just coming into the area where you will see good visual results for your efforts!

[StayOffMuhSht]

Thanks for the encouragement. The next 30lbs will see pretty good changes. The last 25-30lbs is where it's at.

31 weeks is just a long time to continuously try and drop weight. Although the first 12 I put on strength, here on out I'll be dropping weight. I just foresee getting into a rut or drained. I don't have time to take my foot off the gas, even for a week. At some point I'll add in a 6th workout day and do a morning jog or something.

In the end, if I want it bad enough, I'll do it.

[StayOffMuhSht]

Week 13 is over. On point nutrition wise 6/7 days. Here are the results:

Starting 256.8
1 252.2 -4.6
2 249.4 -2.8
3 247.0 -2.4
4 245.0 -2.0
5 243.0 -2.0
6 242.6 -0.4
7 239.0 -3.6
8 235.6 -3.4
9 235.6 Traveling
10 229.6 -6.0 - two weeks
11 228.0 -1.6
12 227.4 -0.6
13 223.4 -4.0

Yea so def pumped by the 4lb loss this week. huge confidence booster. Not sure why 45 min of cardio and 7/7 nutrition days last week netted .6lb loss and doing 15 min HIIT and 6/7 nutrition days netted me a 4 pounder this week! As always I will contemplate any diet changes on the way to the gym. I will be upping to 20min HIIT on lifting days.

I am in the phase of dropping weight and maintaining muscle. I plan to cut calories a bit lower this week and more the following weeks. Question is, I planned on taking a BCAA 3-4 times a day. Any reccomendaions on which one? There are usually some pretty good deals. Aminox has one, but a little more expensive and BCAA 5000 by EVL is the other one I'm looking at.

Let's keep those results comin!

[mickdoo]

Week 13 is over. On point nutrition wise 6/7 days. Here are the results:

Starting 256.8
1 252.2 -4.6
2 249.4 -2.8
3 247.0 -2.4
4 245.0 -2.0
5 243.0 -2.0
6 242.6 -0.4
7 239.0 -3.6
8 235.6 -3.4
9 235.6 Traveling
10 229.6 -6.0 - two weeks
11 228.0 -1.6
12 227.4 -0.6
13 223.4 -4.0

Yea so def pumped by the 4lb loss this week. huge confidence booster. Not sure why 45 min of cardio and 7/7 nutrition days last week netted .6lb loss and doing 15 min HIIT and 6/7 nutrition days netted me a 4 pounder this week! As always I will contemplate any diet changes on the way to the gym. I will be upping to 20min HIIT on lifting days.

I am in the phase of dropping weight and maintaining muscle. I plan to cut calories a bit lower this week and more the following weeks. Question is, I planned on taking a BCAA 3-4 times a day. Any reccomendaions on which one? There are usually some pretty good deals. Aminox has one, but a little more expensive and BCAA 5000 by EVL is the other one I'm looking at.

Let's keep those results comin!

Weight loss is never static, body has it's own mind and gets rid of excess energy when it desires. Just keep moving forward, look to 5 years down the road.

[Nikephorus]

Not sure why 45 min of cardio and 7/7 nutrition days last week netted .6lb loss and doing 15 min HIIT and 6/7 nutrition days netted me a 4 pounder this week!

Just read your thread. You're making phenomenal progress. 2.5lb per week over 13 weeks is definitely in the upper range of what's healthily possible for someone at your starting bodyweight. (It would be somewhat less impressive if you were starting at 350lb - but nonetheless still decent.)

Probably the main reason for the disparity in weight loss between week 12 and 13 is the occasional randomness of bodyweight fluctuations (mostly related to water retention). On week 12, for example, had you measured a day earlier, you might have found yourself a couple of pounds lighter. When you only weigh in once a week, you are much more susceptible to being misled by this effect than if you weigh daily. Of course, as the total number of weight measurements you take increases then all of this tends to even out, but as you just realized, it can be demotivating, at least for a while, to get a 'bad' measurement. So please keep this in mind if it happens again (probably will, hah) that it's not necessarily an indication that your efforts haven't been bearing fruit.

[StayOffMuhSht]

Thanks for the 2 comments above. The reason I dont weigh myself everyday is so I dont see the fluctuations on a daily basis. I weigh myself same day/same time (1st thing in the AM). 2.5lbs a week is pretty awesome considering I wasnt 100% dedicated to dropping weight, I was putting on muscle and gaining strength as well.

I do hope to pull a -3.5 this week as it would be a huge boost to break the 220lb barrier. That would also allow me to achieve another interim goal of moving down from 2XL to XL shirts in the gym.

All in all, happy with the progress and plan to drop weight a little quicker for awhile.

Thanks for chiming in, it does help give me a bit of motivation to keep on pressing.

[StayOffMuhSht]

Realized I have a bottle of KM Clean Burn that expires soon. As a result I'll drop the evl stack and start taking clean burn and KM purcaf pills. I Will be breaking the caffeine pills and putting them in my bcaa drinks. I just ordered 6 tubs of evl bcaa. Normal 17.99, on sale 2 for 22. I'm pumped. I'll post later this week how long I plan on focusing on weight loss.

[StayOffMuhSht]

Week 14 is over. On point Nutrition 7/7 days. Here are the results:

Starting 256.8
1 252.2 -4.6
2 249.4 -2.8
3 247.0 -2.4
4 245.0 -2
5 243.0 -2
6 242.6 -0.4
7 239.0 -3.6
8 235.6 -3.4
9 235.6 Travel
10 229.6 -6
11 228.0 -1.6
12 227.4 -0.6
13 223.4 -4
14 221.6 -1.8

Stopped HIIT cardio this week. Did it for two weeks, was starting to hurt my body haha. Nonetheless, I've had some time to think about how my next mini cycle will go. I am going to focus on weight loss for at least the next 6 weeks, which will span a progress pic and 2 BF% check ins. Here is how my next 6 weeks of lifting will go.
week 15 - 3 sets on 5 exercises. 1st &2nd set are a straight set. 3rd set will be a drop set.
week 16- 3 sets on 5 exercises. 1st set is a straight set. 2nd is a drop set. 3rd will be a double drop set.
Week 17 through 20 – will be doing supersets for these weeks.

I am currently doing cardio 5 days a week on lifting days. Here is my cardio plan for the next 6 weeks.
Week 15 & 16 – as HIIT was taking a toll on me, I will be doing a hybrid of LISS and HIIT. Intervals somewhere around 70-80% of a sprint. Week 15 – 1 min rest, 1 min interval = 30 minutes. Week 16 – 1 min rest, 2 min interval = 30 minutes.
Week 17 through 20 – Undecided. Likely to start incorporating a jog on one of my rest days.


Nutrition wise I am lowering cals down to 1,750-1,800. One of my new go to meals is 5oz chicken breast with a serving of BBQ sauce. Looking at about 260 cals with 30+grams of protein. mmmmmm.

Didnt break the 220lb barrier, so another week of 2XL shirts for me. Pull a 1.7lb loss this week and I'm in those XL shirts and crush another interim goal.

[StayOffMuhSht]

Week 15 is over. On point nutrition wise 7/7 days. Here are the results:

Starting 256.8
1 252.2 4.6
2 249.4 2.8
3 247.0 2.4
4 245.0 2
5 243.0 2
6 242.6 0.4
7 239.0 3.6
8 235.6 3.4
9 235.6 Traveling
10 229.6 6
11 228.0 1.6
12 227.4 0.6
13 223.4 4
14 221.6 1.8
15 218.0 3.6

So pumped that I pulled a big number with attending a wedding and multiple 3 hour drives this week. I planned ahead and set myself up for success and it's paid off. Workouts were awesome with incorporating a drop set and interval cardio.

Broke the 220lb mark = going from 2XL to XL shirts. Super pumped. The 2XL shirts were just getting way to large and loose. XL shirts means I have met another interim goal. I will post a message addressing the interim goals later this week.

Next week will be progress pic updates and bf% check in.

[StayOffMuhSht]

Just entered my initial post goal in my body profile. Excited to track the progress each and every week. I plan on weighing in every Tuesday and remeasuring BF% every 4 weeks.

Starting Stats:
Weight: 257lbs
BF%: 31%

Goal Stats by 25 September which aligns with a family vacation to Myrtle Beach:
Weight: 170
BF%: 10

Total Loss:
Weight: 87lbs
BF%: 21%

I have 31 weeks to achieve this goal. While that is more of a long term goal here are a few other achievements I will be celebrating as I meet them:
1. Breaking the 200lb barrier which would represent a 58lb loss!
2. Breaking the 20%BF barrier which would represent a 12% loss!
3. Not wearing 2XL shirts to the gym/public (or sheets you could call them)
4. Run 3 miles at 8min/mile pace<=== currently not running. Want to reduce weight before I start pounding my joints on the pavement.
5. Max Bench 275lbs (Currently 245lbs)
6. Bench 255x5 (Currently can do 225 for 5 reps)

I figure these are some interim goals that I can strive towards while working to my longer term goal.

Have a good one ladies and gents.

***Update to the interim goals***
1. Breaking the 200lb barrier which would represent a 58lb loss!
****I anticipate breaking this barrier within the next 6-7 weeks depending on how my body adapts to training and how I anticipate the adaptations.

2. Breaking the 20%BF barrier which would represent a 12% loss!
****This Tuesday is a BF% check in (every 4 weeks). I will not break the 20% barrier this week, but by the next check in which is roughly 4 weeks away, I should be saying good bye to the 20% range.

3. Not wearing 2XL shirts to the gym/public (or sheets you could call them)
+++++Already accomplished. Loving the way XL shirts fit. Have a lot of fitness ones from the arnold classic.+++

4. Run 3 miles at 8min/mile pace<=== currently not running. Want to reduce weight before I start pounding my joints on the pavement.
****I have yet to start running. I haven't decided when I will begin. As stated I wanted to reduce weight to lessen the stress on my body.

5. Max Bench 275lbs (Currently 245lbs)
++++already met this goal. I will likely lose some of this power due to altered training, lessened calories, etc. Especially since I will be training for basically 31 weeks straight and amping up/lowering cals going forward. that is a long time to tax the body.++++

6. Bench 255x5 (Currently can do 225 for 5 reps)
***did not meet this goal. Doubt I meet it by the end of the 31 weeks. I havent decided if I will do a mini 4 weeks or so strength cycle. So it's not completely out of the realm of possibility, but low on my priorities.


As stated, tuesday is weigh in, bf% update and progress pics. I'm looking a lot better than when I started, but have a long way to go. Loving the journey though!

[StayOffMuhSht]

Week 16 is over. On point nutrition wise 7/7 days. Here are the results:

Starting 256.8
1 252.2 -4.6
2 249.4 -2.8
3 247.0 -2.4
4 245.0 -2
5 243.0 -2
6 242.6 -0.4
7 239.0 -3.6
8 235.6 -3.4
9 235.6 Traveling
10 229.6 -6
11 228.0 -1.6
12 227.4 -0.6
13 223.4 -4
14 221.6 -1.8
15 218.0 -3.6
16 215.2 -2.8

Starting 31.0%
4 28.8% -2.2%
8 26.9% -1.9%
12 25.2% -1.7%
16 22.8% -2.4%

Total weight lost: 41.6lbs = 2.6lbs a week
Total BF% lost: 8.2% = .51% a week

I've been pulling positive numbers every week which is pretty awesome. some weeks a little disappointed in the results, but fighting through those hard weeks. I think my 31 week goals are semi out of reach at this point. But I will try to meet them and do the best I can. Even if I fall 10lbs short, I am still looking at a 76.8lb loss while adding muscle and strength. I'll continue to manipulate my lifting/cardio/nutrition and push as far as I can get.

Started supersetting this week. shdr/leg, chest/back, bi/tri (6 days on 1 off). Cardio is a hybrid of HIIT and Interval. 1min active rest, 1 min HIIT, 1 MIN active rest, 2 min interval. repeated for 30 minutes.

Here are the updated progress picks. 16 weeks.

[StayOffMuhSht]

Enjoying a great father's day with the family. Not following my nutrition today, but nowhere near gorging like I would do in the past. Past 16+weeks probably been on point 108/112 days and that's ON point 100%. I'll be hitting it hard for the next 8 weeks as I've signed up for a challenge on KM website to give me something to focus on with a definite end time. So today was much needed for me as well as my family.

[smokinal]

Happy Father's Day bro!!

Great job on your progress. And you can definitely take a day off, eat more than you normally would, and enjoy a free day with the family; I did the same today.

Keep us posted on your challenge.