Fat to fit-ish to fat

[wesleephelps]

Havent been on here in a number of years. I used to be heavily into fitness and taking extremely good care of myself. However over the past couple years I have seemed to fall off the wagon. This is my chance to get back to feeling healthier, and also fitting back into my suits. I want to keep myself accountable this year and really focus on my physical health as well as my professional health. Long story short, most of this started due to losing my high paying job at a fortune 500 company, which also happen just before the pandemic. This seemed to kill my confidence and slowly put me on the path to eating poorly and drinking too much.

The weight I felt the best had to have been around 185lbs, I believe I as as low as 180lbs, but was not able to sustain. The goal is to get back to a normal weight.

Ill do my best to track progress including photos, weight, strength, and diet. At this point I feel like simply cutting the alcohol will have a huge effect. wish me luck.

Height: 5'9"
Current weight: 224lbs
Goal weight: 190lbs

For a quick benchmark...
BB Bench Max: 285lbs
Squat Max: 335lbs

1/4/2022
**I don't think I want to spend the time specifically counting macros, but ill give a general idea what I'm eating.
AM Black Coffee

Lunch: 1/2 cup rice and mixed veggies/peppers, maybe 5oz chicken sausage, with TB Fire Sauce, 2 sugar free jello

Dinner: 9oz sirloin steak, mix veggies, sweet potato

Gym Pre: Arrowhead pre, Leg Day half scoop, 5g creatine.
Gym workout: Incline BB bench, 135x15, 185x8, 185x7, 185x6, 185x6, 135x6.
Machine Fly: 5 sets of 7-8
Machine Bench High: 120x6 5 sets
Dips: 4 sets of 8
Rope pull downs: 5 sets of XXLbs til failure
DB Tri extensions: 15x8, 20x8, 25x8


1st picture is now, second is me at about 185lbs

[wesleephelps]

Breakfast: Black Coffee

Early Lunch: 4-5oz sirloin steak, 1 whole egg, 3 egg whites, whole wheat bread, TJ PB, with blueberries.

Post Meal: 1/2 Jaz Rice, 1 serving Imitation Crab, half avocado, yum sauce, cucumber

Dinner: Homemade chili 1 cup. 1/2 cup jaz rice with some leftover chicken breast (tiny bit). 100 Calorie chocolate bar

Gym Pre: Arrowhead pre, Leg Day half scoop, 5g creatine.
Workout: 10 sets of barbell pull downs each til failure with increasing weight, 4 sets lat pull downs increasing weight, another pull exercise 4 sets til failure, 6 sets of curls til failure starting at 20lbs and increasing 5lbs. Treadmil 3.5mph at 7.5 incline for 20 min

[wesleephelps]

Morning weight 222lbs

Breakfast: coffee

Lunch: 1 cup Chilli with about 8oz lean beef. 1/2 jasmine rice. 1 dark chocolate Hershey square.

Dinner: Dinner with client at Bdubs. So not the best. Boneless wings.

Workout: Staying out of town tonight. No gym.

[wesleephelps]

Day 4

Breakfast: coffee

lunch: chili, chicken salad

Dinner Fail: Buffalo Chicken Wrap, sweet potato waffle fries, 3 Trulys (dinner with Wife and her parents)

Gym: Arrowhead pre, Leg Day half scoop, 5g creatine.
Shoulder Day, plus 10 min on the bike

[wesleephelps]

Day 5

226lbs...smile.

Breakfast: Protein waffle, 2 whole egg, 3 egg whites, sugar free syrup

Gym: Arrowhead pre, Leg Day half scoop, 5g creatine.
Leg day, Squat 135x15, 185x12, 225x10, 275x6, 275x4, 225x6, 135x10
Leg Press: 4 plates x 20, 6 plates x15, 8 plates x12, 10 plates x10, 12 plates x8, 14 plates x6
Leg extensions: 6 sets to failure 130lbs
Leg Curls: 6 Sets to failure 80lbs
Walk: 1 mile, 3.5 speed at 8 incline

Lunch: 6oz steak, cup peppers, cup jasmine rice


At this point the hardest part is to try and convince the wife to not be so social. Feels like I get forced to go out or im "boring"...

[wesleephelps]

Day 6
224lbs.

Found out we are pregnant lol

Breakfast: Steak and Egg whole wheat burrito.
Lunch: 1/2 rice, 1/2 cup veggies and peppers, 7oz lean beef
Dinner: Family Dinner, low carb, high protein lasagna.

[wesleephelps]

Day 7

224 lbs

Breakfast: Coffee
Lunch: chicken and veggies with a side of leftover lean beef chili
Dinner: 2 eggs, 4 egg whites, magic spoon cereal
Snack: Whipped cream and PB and a piece of wifes nashville hot chicken tender. noms

[wesleephelps]

Day 8

222lbs

Breakfast: Eggs, oatmeal, banana
Lunch: Rice cake and chocolate hummus
Dinner:

Workout: Same pre
Squats: 135x12, 185x10, 225x10, 275x5, 315x3
Deadlifts: Hex Bar: 135x20, 225x12, 275x10, 335x5 (then got summoned home...)

[wesleephelps]

Day 23.

222lbs

Been consistently netting around 1500 calories everyday and cant seem to see any changes. I'm not 100% consistent when it comes to average daily calories...some days I'm around 1900, some days 1200 net. I cant seem to get the scale to move much. That being said, I have been trying to concentrate on staying consistent with protein intake and also consistent with strength training and getting stronger. I cant say iv ever failed a squat PR, so I'm sure I have more in the tank, but I hit a new PR last week there, as well as bench PR. Only cardio I'm doing is 10 bike on my warmup, and incline walking on the treadmill. I could switch to HIIT and see what that looks like, but I have neck issues, so that never lasts long.

Ill keep her going, unless someone has some ideas on what I need to change.