suprfast

I think its time to start logging myself for the world to see. This is the only way to receive feedback that will continue to push me harder.
First off im not proud of getting heavier than my eyes thought. 225-230lbs didnt seem like much but i apparently think im still in high school running 4:30 miles on the track team. Pictures will show this is obviously not the case, IM FAT.

I have about 5 weeks are so documented but ill sum it up with a few pictures. I then plan to keep track of myself, and use the comments i receive as motivation to reach my first goal of 200lbs.

Here are pictures of me starting out. As you can see im standing here at a flabby 225lbs. My goal of 25 weeks is one pound per week giving me a leaner 200lbs. These pictures were taken about June 8th. Since then i have slacked big time, came back, and slacked again. NOT THIS TIME. I am also using the Baby Got Back routine, 4 days a week.











Now here I am about 5 weeks in.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Here i am about 5 weeks in and still on a shitty diet.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

These were the pictures of the beginning. I will try to get newer updated pics this week. I have since dropped 14 lbs and sit at 211lbs right now.
Ive dropped 14lbs with a better diet and working out normal.

Thanks for tuning in.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Triple Threat

You keep posting. We'll keep harassing.

Start posting your workouts, too. There are many people here who can give you good advice.

suprfast

Triple threat, harass away. I want it all, criticism, grief, you name it. I now know why people make threads, they are less likely to cheat themselves.
Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Here is my workout. If small changes need to be made let me know. It has been effective thus far.

Big thanks to Built, aka, Mari Anne Anderson for this wonderful workout. She can be found at the following link,

Got Built? .

Workout A:
Thickness-Back:
Rack pulls 5x5
Bent-over rows 3x8
Dumbbell Rows 3x10
Chest:
Flat bench 5x5
Incline dumbbell press 3x8
Incline dumbbell flys 3x10
Calves:
Seated calf raises. Pause at the bottom 3x20
Abs:
3 sets of 15, weighted

Workout B:
Quads:
Full squats 5x5
Standing Lunges 3x8
Hamstrings:
SLDL 4x10
Biceps:
Seated alternating bicep curls 5x5
Hammer curls 3x8

Workout C:
Width-Back:
Chins 5x5
Dumbbell Pullovers 3x8
Shoulders:
Hang Cleans 5x5
Arnold Press 3x8
Bent over side laterals 3x10
Calves:
standing calf raises 3x20
Abs:
3 sets of 15, weighted

Workout D:
Hamstrings/glutes:
Romanian Deadlifts 5x5
Good mornings 3x8
Quads:
Front Squats 3x8-10
Triceps:
Skullcrushers 5x5
Dips 3x8-12

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Just received confirmation of my 50lbs order of protein isolate from all the whey. I will have this in my possession on thursday. I can not wait.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Thought i would share some supplements with everyone.

All the whey protein isolate(due in this week)
Fish oil
multivitamin
vitamin c(i dont know if this works, or is necessary but why the hell not)
b12 sublingual
EC STACK [200mg caffeine 25mg ephedrine]

I take all the pills first thing in the morning when i wake up.

Right before i workout ill take another shot of EC, same dosage, which is about 5-6 hours after working out and 5-6 hours before i go to bed. I have not had an issue with sleep.

Protein is through out the day to help fill calories and protein consumption as well as right before and after workouts.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Anyone have an idea on making it easier for chin ups. This seems to be one of my hardest motions. I can get about 3-4 clean chin ups before im almost fatigued. At the 5th set, im burnt. I cant lower the weight because i havent added any yet, just body weight at about 210lbs.

The easy answer would be to just get stronger.
Thanks again for looking
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Triple Threat

You're not alone. They're difficult for me also. Just keep on doing them. You can prioritize them by doing them first in the workout.

Burner02

Congrats on the weight loss thus far!
I can't view the pics. How tall are you?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

suprfast

Oh man, they are first in my workout. I think im going to do the same for Bench Press though. I can do Rack Pulls all day at over 350lbs(sets), but i struggle with 225 on bench, and i mean struggle.

Im between 5-8 and 5-9. Newer pics are needed as i feel progress really is being made, but wont have time to snap pics until the weekend.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Hopped on the scale for the first time this week and found myself to be at an even 210lbs. Im now 15lbs below my start weight and 10lbs away from my first stage goal of 200lbs. Im starting to think 200lbs will only be a good starting point and 185 seems more reasonable. I havent weight in the 180's since highschool

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Look what just came in.



What is it??



50lbs or protein.


I filled two of my old buckets of isopure and this is what i have left over...




And now, MY FIRST HIT OF ALLTHEWHEY


Tickles a little more than isopure, but smells and tastes 10million times better. In fact my vanilla tastes more like cake batter than vanilla, and i can live with this.

Thank you all the whey. You have a customer for a long time.
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Burner02

Hey-
I'm also 5"9, 220-ish. Gonna be checkin your progress.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

suprfast

I going to keep it updated as much as possible. I was sadly under the impression that i couldnt lose weight. After i took pictures of myself and saw from third person i noticed how fat i was. I thought 200lbs would be impossible, now i know 190lbs is doable.

My first issue was coming to realization with myself(yea i know this sound cheesy, and sounds like its an AA meeting) and what i need to do to correct it.

Thanks for subscribing.
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

I have been thinking about my protein for weeks and already compiled meals around it.

Here is one i have been wanting to try.

1/2 cup of plain raw quaker oats oatmeal
1 scoop(25 grams of allthewhey vanilla)
8 oz milk(lactose and 2%)

I put the oatmeal in the blender and blend till it becomes more of a fine dust.
Add the scoop of protein, then milk and blend for another 15-20 seconds.
BAM, quick and tasty breakfast with complex carbs, high quality protein, and FLAVOR.

I also cook two eggs over medium for good fats and more protein.

552 Calories
20 fat
42 carbs
50 protein

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

DiGiTaL

Holy shit 50 pounds of whey. How much did that cost you?

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

suprfast

238 USD shipped.

Comes out to 4.76/lb

I have yet to find an ISOLATE(im lactose intolerant) cheaper.

Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Today was workout D. I decided to spice it up a little by doing tri's first because they are weaker than my legs. I think it worked, but those dumb tri's need more work.

5x5 Skullcrushers(barbell)-95lbs
3x8 dips-bodyweight(i struggled on the third set, BAD)

5x5 romanian deadlifts-275lbs
3x8 good mornings-135lbs

3x8 front squat-135lbs

And im spent. 32oz gatorade and 50g of protein here i come.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Built

I LOVE this:


Hey, I just noticed the call-out! Thank you very much!

How's it feeling for you?

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

suprfast

Ive been on it for about a month now and it feels GREEEEEEEEEAT(tony the tiger, yo).
I started making a few changes in the order of the workouts, but i do not plan to stray away from your guidelines one bit.

First point of order is my chest, it just sucks. 225 5 x 5 flat bench is about all i have in me.
The last twp reps on set 4 and 5 is usually assisted. I have a theory, and you are more than welcome to debunk it. If i have issues finishing 225 5x5 on flat bench, the next week i will go backwards two steps to go forward. All my workouts in upper body i go up slowly(2.5-5lbs) per week. With this i will fail 225 5x5 myself on week X and on Week Y i will move back to 215lbs(which i can do the full 5x5 myself) then week Z wil be 220 lbs just to move back to week X weight at the 225. I havent tried this yet, but if you think it will work let me know, or i can change whatever to make my bench increase.

One thing i am not doing is the crazy 56" arch in my back when i bench. I do not plan to do an arch, nor do i care if i really bench 500lbs(atleast right now i do not care). i have the natural arch when i lay flat and do not force myself FLAT.

Up until this week i was having issues holding the bar when doing front squats, but i guess i just got in my groove. All seemed well this week, so i do not need to go into detail(nor did i really need to mention this).

Chins seem to be kicking my ass too, but i guess i just need to push harder. Maybe as i get lighter and stronger it will become "easier".

I watched about 10,000 youtube videos for rack pulls, sldl, romanians, and i think i finally understand the difference in all of them. My only downfall(which i dont think is really negative) is holding of the bar. I for some reason can not hold the bar pronated. Left hand must be supinated and right hand must be pronated. The bar tends to roll out of my hands with both being pronated. I feel like im pulling a rope when having alternate hands which gives me maximum grip, zero roll, and i went from two plates on the rack pull(because of it rolling out) to 3 plates on each side with a 25(increase of 140lbs just from grip, without any gloves or straps).

Well my rant is done.

Built you are welcome for the shout out. Not putting it would have been equivalent to plagiarizing a paper.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Built

Well, considering how heavily I leaned on Ian King, it's only fair. LOL!

Re grip: I use a mixed grip, too. I switch it out between sets to keep it even - not sure if it matters, but I'll assume it does and move on.

Re fronts: nice work.

Re "the arch": it'll just put more emphasis on your tris anyway. If you want to build up your pecs, a lot of guys will tell you this: focus on low incline and heavy dumbbell work.

Since your bench "sucks" (a common complaint among men; women's bench usually sucks worse but we get laid anyway), you could toss in a second chest workout on day 4 ("hamstring" day) instead of tris, since your tris will get a hit with pressing anyway. Do this work before you train hams (like you did with tris), and try doing some higher rep range work on this day. For instance, if you're doing flat bench on horizontal push pull day, for this second chest workout, you could try 3-4 sets of 8-rep low incline barbell presses, then something I put on my completely non-PC hat for and call "ghetto Westside" - a little trick I learned off HeavyBomber: grab a stretchy band and string it under the bench for dumbbell press. You can do low incline or flat, whichever you feel them most, back off the weight about 10 lbs from whatever you're used to, and hold the ends of the band along with the dumbbells. Rep out 8, ditch the elastic and rep out another 6-8 with just the dumbbells.

As a variation, you could try doing unweighted dips in the 6-8 rep range along with this, either as a superset with the dumbbell work (start with the dips), or do a few sets of dips before all sets of the "ghetto Westside" dumbbell presses.

Clear as mud?

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

suprfast

Ill do some reading about the mentioned before i try to make it too clear. I have to do some homework myself right.

I think I will stick to your regimen for at least three more months before i make any changes. I know all my movements are improving, i just want the typical american outcome, NOW!!!

Ive seen numerous threads its a timely process.

Thanks again Built. Now i have to go back to my wife bitching about my bench. She said 250 or the "factory" goes on strike...SIGH

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Built

Hahahahahahaha!

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

DiGiTaL

iwasgoing to reply n say somethuing very producitife but im sodunk i forgot so i shutup now. gooddd day to u sir

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

suprfast

WOOOOOO. I felt like this was a great workout.

Workout C

5x5 Chinups- bodyweight only, but i was able to push to the 5th set and struggle on number 4 and 5 only.

3x8 barbell pullovers-65lbs(i should have done more, but ill up the weight next week for this one)

5x5 hang cleans-155lbs Kicked my ass on the 5th set number 4 and 5

3x8 arnold press - 60lb dumbbells

3x10 bent over side laterals - 30lb dumbbells

3x20 standing calf raises - loaded up an old backpack with 60lbs of free weights

2x15 "decline" crunches - same 60lb backpack

Im spent. Thanks for looking
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

If fitday's calculations are correct(i add most of my own food, and dont use the generic) these are my macros for today

2546 calories
77 fat
210 carbs
258 protein

Yesterday was as follows

2751 calories
104 fat
202 carbs
253 protein

Ill try to update daily with my macros, but it might be the previous days macros since its hard to judge all days before they finish.

I eat about 80% clean. I dont buy any prepackaged foods(ie. tv dinners, lasagna etc..) Its either made from scratch or rarely a quick bite from a restaurant. The latter is very very rare though since we can not trust hidden ingredients and fats.

tomorrow should be a nice one. Family coming over so the smoker is firing up.

Smoked ribs(all fat removed) and smoked tri tip

Ribs will be sauced. Ill post pics up.
Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

I have pics of my good eating from last night, i just need to upload them.

As for the first time i did weighted calves, ouch. yesterday was cool, today im walking like i was sexually assaulted. Tiger Balm you are my best friend. Tomorrow is back at Workout A.

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

A little workout A action tonight

5x5 Bench press - 205lbs(yea yea, im not too buffed here)
3x8 incline dumbbell presses - 70 lbs each
3x10 incline dumbbell flys - 40lbs each

5x5 rack pulls - 365lbs (if you woudnt mind critiquing my form follow the link here) (Can you critique my rack pull form please)
3x8 bent over barbell rows - 185lbs

Skipped the calves and abs today. I shouldnt have, forgive me built.

kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples