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  1. #1
    Registered User StayOffMuhSht's Avatar
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    Post Dad getting in shape for his family transformation log

    I'll try to keep my initial post short for you guys. A few years ago I was in pretty good shape by my standards (roughly 165lbs about 11%BF). My wife and I had our first child 16 months ago. At the same time I received a huge promotion at work. The combination of more work/stress and figuring out how to be a parent for the first time threw my fitness goals way off track. I found myself having to go to the gym at 4am if I wanted to get my workouts in. That didn't last long. Being an all or nothing type of guy, I pretty much leaned towards nothing for almost 16 months. I am decently strong for someone as overweight as myself (can bench 225lbs for 3 sets of 5).

    I'm going on this journey to transform my body and get in better shape than ever for my family. I want to set a good example for my daughter so she grows up around a healthy family as opposed to a dad who binges at night and eats enough for two people.

    I'm hoping a few of you will follow along, share your transformations and achieve a fit lifestyle together. I will post/reply a few times a week. This will be 100% real and raw look into my jounrey. I'll share my insecurities and struggles in the gym as well as my sucesses.

    These pics are from 20 February 2018. So I will be posting at a minimum my updated weight every Tuesday.

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


    Goal Stats:
    Weight: 170lbs
    BF%: 10%

    I just wanted to get this thread/log started. I will post my short/mid/long term goals at a later time.
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    4chan ruined me GirthRogers's Avatar
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    Originally Posted by StayOffMuhSht View Post
    I want to set a good example for my daughter so she grows up around a healthy family as opposed to a dad who binges at night and eats enough for two people.
    That's the best motivation in the world. Do right by your kid!

    I'll be following along, good luck!
    What did the water say to the boat?

    Nothing, it just waved. :)
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  3. #3
    Registered User StayOffMuhSht's Avatar
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    Wanted to go ahead and throw my lifting plan out there. I am on day 5. I hit each body part once a week with two rest days. Basically a 2 on, 1 off, 3 on, 1 off approach.

    Day 1 - Back
    Neutral DB Row 3x5
    Seated Cable OH Row 3x8
    Lat PD 3x8
    DB Rear Delt Raise 3x10
    Back Ext. 3x10
    20 min cardio end of workout

    Day 2 - Chest
    BB Flat Bench 3x5
    BB Inc Bench 3x8
    Hammer Strength Dec. Bench 3x8
    Life Fitness Pec Fly 3x10
    LF Pullover 3x10
    20 min cardio end of workout

    Day 3 - Rest
    Literally rest, no cardio

    Day 4 - Legs
    Leg Press 3x5
    HS Hack Press 3x8
    Lying Leg Curl 3x8
    Leg Ext. 3x8
    Standing Calf Raise 3x10
    20 min cardio end of workout

    Day 5 - Shoulders
    HS Mil Press 3x5
    DB Lateral Raise 3x8
    DB Front Raise 3x8
    BB Upright Row 3x10
    BB Shrug 3x10
    20 min cardio end of workout

    Day 6 - Arms
    BB Curl 3x5
    DB Cross Body Curl 3x8
    High Cable Curl 3x10
    Tri Straight Bar 3x5
    Tri V Bar 3x8
    Tri Cable Kick Back 3x10
    20 min cardio end of workout

    Day 7 - Rest
    Literally rest, no cardio


    I dont track my workouts on my profile as I am old school and keep a hard copy log. It's laid out cleanly, similar to the logs you can buy off bb.com which I have some on the way.

    I'll throw up my nutrition tomorrow.

    Stay Strong!
    Last edited by StayOffMuhSht; 02-24-2018 at 01:40 PM.
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    Registered User StayOffMuhSht's Avatar
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    Day 6 done and over. Pulled a nice 5am workout when the gym was nice and quiet. Rest days are my biggest struggle and tomorrow is one of them. I weigh in on Tuesday. I expect a modest weight loss as I am not drastically restricting calories or doing copius amounts of cardio and killing myself starting out.

    My meal plans depend on the day: if workout AM, afternoon, or just a rest day. In general I follow 40/40/20 as close as possible. Example of Nutrition Plan:

    Meal 1 - 430am
    1/2 scoop whey.

    Meal 2 - 630am PWO
    1 scoop blended protein

    Meal 3 - 830am
    Smoothie which can be in smoothie form or eaten seprately depending on ingredients. Protein will be easier starting Monday as I have a shipment of a blended protein coming in.
    -8oz milk
    -1 serving fruit
    -1TB PB
    -1/2 scoop whey
    -1/2 scoop casein

    Meal 4 - 1130am
    1 cup turkey chili
    Spinach

    Meal 5 - 230pm
    Smoothie (see above)

    Meal 6 - 530pm
    1 cup turkey chili
    Spinach

    Meal 7 - 9pm
    1 scoop Casein

    I do have a bag of FF popcorn that is less than 100 cals. Still all in all 40/40/20 plan.

    I'm sure this will evolve as weight loss slows.

    Sunday Bunday if you Knwamsayin!!!!
    Last edited by StayOffMuhSht; 02-25-2018 at 02:54 PM.
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    Registered User StayOffMuhSht's Avatar
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    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.
    Last edited by StayOffMuhSht; 02-25-2018 at 02:52 PM.
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  6. #6
    Registered User StayOffMuhSht's Avatar
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    Excited and nervous for my first weigh in tomorrow morning. In the past I'd start working out 7 days a week, and restricting calories super fast. With the amount of weight I'm carrying, I'll be disappointed if I lose less than 7lbs. The first few weeks should drop pretty easy. I dont want to have to manipulate my nutrition after the first week.

    I'm doing better at adapting to missing meal times by 60 minutes and not thinking the world is over and staying on track. Struggled a bit this week in the gym in terms of confidence. I used to be in good shape, so I feel people looking and thinking WTF happened to that guy? Of course there are a few insanely ripped dudes walking around all cocky making the gym an unfriendly place. I choose to ignore them and know I will be different from them once I reach a high level of fitness.

    Also looking to go to the Arnold in Columbus,OH on Friday. Anyone know if the VIP tix are worth getting in 30 minutes early? I just want to hit the BB.com booth first thing and get a pic from the Man himself Kris Gethin.
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    Registered User StayOffMuhSht's Avatar
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    Week 1 is over. On nutrition 6/7 days. Failed on nutrition on my first rest day. Rest days are hardest for me. Happy how with how I failed and then didn't just say ok well I'll start next week or when my workout split comes back around.

    I did only lose 4.6lbs this week, which is a big bummer. I was hoping to get under 250 the first week. Now the one day of eating probably altered the loss result, but not by 2+lbs. I also got home late and ate both Meal 5 and 6 about 2 hours later than usual, could have altered loss result a bit as well. With those two variables, I will contemplate nutrition/workout changes on my way to the gym this morning.

    -4.6 is just tough to swallow. The first week in the past I usually put up 7lb loss easy. This time I have taken a more healthy approach to nutrition and cardio. I guess suck it up and keep on moving.
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  8. #8
    Registered User Tigress84's Avatar
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    Keep up the good work! 4.6 loss is awesome, I think it is an extremely good loss within one week. And the loss will slow down as you get leaner.
    “Fight one more round. When your feet are so tired that you have to shuffle back to the centre of the ring, fight one more round. When your arms are so tired that you can hardly lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired you wish your opponent would crack you one on the jaw and put you to sleep, fight one more round – remembering that the man who always fights one more round is never whipped.”

    ― James Corbett
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    Registered User StayOffMuhSht's Avatar
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    Originally Posted by Tigress84 View Post
    Keep up the good work! 4.6 loss is awesome, I think it is an extremely good loss within one week. And the loss will slow down as you get leaner.
    Appreciate the support Tigress. I am doing this sensibly and sustainable this time. Figured I can pull 4+ loss a week for about 6 weeks. If I fall below 4, then I'll start tweaking.
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    Registered User StayOffMuhSht's Avatar
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    Applied to be sponsored by Grenade today. That'd be sweet if they select me and I get to rep a top brand in this log. Here is link to the 30 second video required.

    h t t ps://youtu.be/J5BMWyMifTg

    Fingers crossed!
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    Registered User StayOffMuhSht's Avatar
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    Going to the Arnold Classic on Friday. Arranged VIP ticket for only $40 for 30 minute early entry to the expo. Going straight to the BB.com booth. Grabbing a pic and autograph from Kris Gethin and Horner, say wawwwwt.

    Question. So I want to pre make 2 protein smoothies prior to hitting the road. Anyone know if I make 2 shakes and drink one of them like 6-7 hours later if the protein has lost any efficacy? Will be using Grenade Hydra 6 protein blend (whey isolate and mic casein).

    For my other meals I will likely take a few servings of jerky. fyi once I get to a point where I have to eat lower calorie, I will buy a dehydrator and make my own jerky.
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    4chan ruined me GirthRogers's Avatar
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    The protein shake won't lose protein, but it will separate, so you'll have to blend it again.
    Make a smoothie before you hit the road then keep all the ingredients for a second one. I have a shaker cup which has an extra container to carry the powder around. If you don't have that, a zip-lock bag will work just fine. Mix it on the the road.

    Personally, I'd opt for a protein bar over the second shake, but that's just me.

    Have fun at the Arnold! Get as much free swag as possible!
    What did the water say to the boat?

    Nothing, it just waved. :)
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    Registered User StayOffMuhSht's Avatar
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    Originally Posted by GirthRogers View Post
    The protein shake won't lose protein, but it will separate, so you'll have to blend it again.
    Make a smoothie before you hit the road then keep all the ingredients for a second one. I have a shaker cup which has an extra container to carry the powder around. If you don't have that, a zip-lock bag will work just fine. Mix it on the the road.

    Personally, I'd opt for a protein bar over the second shake, but that's just me.

    Have fun at the Arnold! Get as much free swag as possible!
    Heres the meals I need to plan:
    6am- smoothie while driving.
    9am- will have been in line for about 45 minutes, so not option to take cooler in.
    1230pm- this meal will have to be in the expo as well.
    330 pm- i expect to be on the road, so smoothie for the drive.


    Basically I need 3 meals, 2 of which are not refrigerated and can be eaten inside. the 3rd is likely a shake on the way home. can leave ingredients in car and make before hit the road back home.

    Good idea about the protein bar. perhaps I can score one at the expo. I am concerned with my macros, which is why I dk if protein bar is the best choice.
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    Registered User StayOffMuhSht's Avatar
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    Also any ideas on what I could have Gethin sign? I was thinking 1-2 of my workout journals? Perhaps theyll have pics already pre-signed or something.
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    Snuck in the expo with a sponsor. Fkn sweet. 2 hrs before everyone else haha
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    4chan ruined me GirthRogers's Avatar
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    Sorry, wasn't online to keep up with your adventure.

    So, how did it turn out? Who did you meet? What happened with the meal situation? Did you get any cool stuff? Did you yell at Arnold to , "get in da choppa?"
    What did the water say to the boat?

    Nothing, it just waved. :)
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    Cool

    Originally Posted by GirthRogers View Post
    Sorry, wasn't online to keep up with your adventure.

    So, how did it turn out? Who did you meet? What happened with the meal situation? Did you get any cool stuff? Did you yell at Arnold to , "get in da choppa?"
    Ha nah I didnt see Arnold, I took off at 10:30. Since I got in early I got to scope all the booths and who would be where and when. I got pics with Kris Gethin, Branch Warren, Flex Wheeler and Sadik Hadzovic. Thats insane because the lines to see these guys were each 1hr+. Also scored 5 shirts I think and tons of free supps. I LOADED up big time. And did I say it was all free? no way that experience can be topped (especially only inside for 2 hours when doors opened). will post some pics.

    I knew I looked like crap in my before pics posted, didnt realize I'd look that bad in photos. But hey part of the reason I'm doing this log. Gethin was the reason I went as I follow him, have done some of his programs and buy his supps. So to sum it up, the experience was fkn awesome.
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    4chan ruined me GirthRogers's Avatar
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    Originally Posted by StayOffMuhSht View Post
    Gethin was the reason I went as I follow him, have done some of his programs and buy his supps. So to sum it up, the experience was fkn awesome.
    I looked at your pictures and saw that huge grin on your face. You were insanely happy. Dude, my jaw dropped when I saw all the free stuff you got. That's definitely worth the price of the tickets.

    Congrats on the good time. I bet it'll keep you motivated for a few months.
    What did the water say to the boat?

    Nothing, it just waved. :)
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    Originally Posted by GirthRogers View Post
    I looked at your pictures and saw that huge grin on your face. You were insanely happy. Dude, my jaw dropped when I saw all the free stuff you got. That's definitely worth the price of the tickets.

    Congrats on the good time. I bet it'll keep you motivated for a few months.
    O yea for sure. Any idea why all my pics always post sideways?
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    Originally Posted by StayOffMuhSht View Post
    O yea for sure. Any idea why all my pics always post sideways?
    The internet hates us both. That's my closest guess, lol.
    What did the water say to the boat?

    Nothing, it just waved. :)
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    Originally Posted by GirthRogers View Post
    The internet hates us both. That's my closest guess, lol.
    Figured it out man! Picture dimensions I guess from my phone were way to big. Now I have to use a web site to resize within the 1000x1000 limit for them to post up and down. guess I'll be doing that. gonna take awhile. smh.
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    I was able to figure out how to post pics vertically. I had to use a picture resize site then upload them to the log. I was able to fix my pics from the Arnold Classic but not my original "Before" pics. As I will be posting those every time I upload progress pics for comparison, I will likely just leave them be for the time being.

    My day was pretty good. Crushed an arm workout at 5am with NO ONE in the gym, can you say scooooooooore????? Wife and I then took our daughter to the park and went down some slides, played on the swings and had a good family time.

    Going to switch my meal plan up. not enough variety in meals to this point. Basically smoothie or turkey chili. Will have to play around with food combinations that will fit within macros. Also have a two week course for work in March, so I'll have to figure out how to hit macros while having meals I can bust out during the course.
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    Also thought I may be restricting myself to much from foods this early on. At some point I'll need to dial things down, but right now if I am craving a few servings of cheese, I don't think it will negatively alter my weight loss, especially right now. I'll be focusing mostly on staying under 2,100 calories a day while keeping my protein intake high.

    So I may be throwing in some of the following:
    -servings of cheese
    -eating red meat
    -cereal every once in awhile
    -breads
    -pasta
    -etc.

    a lot of these seem like more of bulking foods, however I should lose weight regardless what I eat as long as its healthy and I'm staying in a caloric deficit. I just want to introduce more variety in my meals.

    In the past I have been scared to eat if that even makes sense while working out.

    Example of a meal that I deem more flexible:
    -6oz lean steak
    -2 servings of cheese


    -Serving of pasta w/ 96% lean burger and parm cheese
    -1/2 scoop whey


    As always, I will reassess on a weekly basis to see if changes need to be made or if I made the wrong changes. It's important to note I plan on putting weight on the bar for the first 8 weeks or so. Also curious how eating a little more flexible will impact my strength gains.
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    Crazy reading this I think we're both programmed the same. I also tend to be all or nothing so in the past I have found it hard not doing everything "perfect". Before I started actually trying to learn proper nutrition I was scared of breads/pasta etc but I've took a totally new mindset recently and while it's not my first choice, they are so convenient! I just switch it up by using wholemeal instead and keeping portion control.

    I've noticed you seem keen on meal timing? It's something that I was also really caught up on in the past and it seemed to just consume my life always worrying about getting my meals in frequently. From the research I did it has little to no impact and I've managed to drill that into myself so I just have 3 main meals a day with the odd snack whenever I get hungry. I might be completely wrong but I only say this cause like I said we have similar mindsets. This has allowed me to forget about the whole losing weight and enjoy my life at the same time which is part of its sustainability for me.

    I can see your busy and I know myself first hand it takes huge dedication when you having a demanding job, it's one of the risk I've identified to myself when I get back into work.

    Keep up the good work!
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    Originally Posted by Bees187 View Post
    Crazy reading this I think we're both programmed the same. I also tend to be all or nothing so in the past I have found it hard not doing everything "perfect".

    I've noticed you seem keen on meal timing? It's something that I was also really caught up on in the past and it seemed to just consume my life always worrying about getting my meals in frequently. From the research I did it has little to no impact and I've managed to drill that into myself so I just have 3 main meals a day with the odd snack whenever I get hungry. I might be completely wrong but I only say this cause like I said we have similar mindsets. This has allowed me to forget about the whole losing weight and enjoy my life at the same time which is part of its sustainability for me.
    Thanks for the response. I do think we are wired somewhat the same. I still take the all or nothing approach that I picked up from following Kris Gethin, however I am following a more sensible meal plan. Not cutting calories drastically in the beginning or doing too much cardio when first starting out. I do like having more meals throughout the day. It helps me stay on track in terms of when I need to take supplements prior to workouts and just keep on a schedule throughout the day. I also believe the body can only process so much protein at one time. So not keen on eating 50+ grams in one sitting.

    I think the key is consistency. There are multiple ways to achieve the same end goal, just comes down to what do you believe in more.
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    Week 2 is over. Start of week 3 is hur. Was on point nutrition wise 7/7 days. I haven't decided on format of how I will display weekly weigh ins. This will be good enough for now.

    Starting 256.8
    1 252.2 (4.6lb loss)
    2 249.4 (2.8lb loss)

    As you can see my weight loss slowed yet again despite being on point nutrition wise. On one hand, glad I cracked the 250lb barrier. I think everytime I get in a new set of numbers (240,230, etc), it'll provide some sense of accomplishment. On the other hand, I should be losing more weight than this for the first few weeks. Especially being 250+lbs at the start.

    I am making some meal changes. Nothing major. Dropping milk from all my smoothies. Swapping out turkey chili this week in exchange for Chicken (6oz), rice (1cup) and onions/peppers. Changes put me at roughly 1900-2000 cals a day. Will contemplate changes to cardio on the way to the gym.

    Going to the Arnold and meeting Kris Gethin and the others def give me a lot of motivation to keep on pushing. I didnt get this way overnight.

    Week 3 here we go!
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    After more thought, I can't be to upset over weight loss as I'm trying to increase poundages for awhile. I did come up with a cardio plan for the first 12 weeks. Weeks 1-2=20min. 3-4=25min. 5-6=30min. 7-8=35min. 9-10=40min. 11-12=45min. Hopefully this approach will keep me progressing every week without dropping cals. 12 weeks also coincides with my progress pics date.
    Last edited by StayOffMuhSht; 03-06-2018 at 03:19 AM.
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    Hit a few PRs on BB flat bench today. 235 for 5 reps and maxed 255. Working toward some of my interim goals of max 275 and 255 for 5 reps.

    Progressing!
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    Scored 1st row VIP ticket to Avenged Sevenfold in Chicago. Hell yea
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    Good idea with the cardio I might steal that myself. I need to get back into it but I don't wanna go too hard too soon. And it's a good way of setting a target that progresses and gives a sense of achievement instead of doing the same repetitive workout.
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