VonDrunk

Okay, here's my story. I have been lifting on and off for years. My problem is consistency...I lift for a period of time until I see gains, then for some reason I stop. This rollercoaster has caused me to gain 30lbs of fat. I am 5'7" and weigh 187lbs at 27% BF according to the Tanita, which I know isn't that accurate, but it is all I have.

Today I spent time in my gym, then had my wife take a pic of me. I compared that pic to a pic I took a year ago and about died.

It was the kick in the ass I needed to get back on track and I am hoping that with this journal I can be held accountable for staying consistent with my diet and my lifting.

Any and all comments are welcomed and appreciated

My goal is consistency. I want to follow my workout routine and a clean diet. I want it to become an engrained habit, where my day will not be the same unless I lift and focus on my nutritional goals

So, with that, here I go...

VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

So I just made the decision tonight to get back on track, so the only thing I have to report on are the meals I made for tomorrow.

Meal 1
1 Cup Cottage Cheese
1/2 cup of strawberries

Meal 2
2 Scoops Protein Powder
1 Tbsp Peanut Butter

Meal 3
1 can Tuna
1 Tbsp Mayo
1 apple

Meal 4
2 Scoops Protein Powder
1 Tbsp Peanut Butter

Meal 5
Chicken Breast
Veggies

How does this look?

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

My typical workout plan:

Mon - Chest and Tri's
Decline Bench Flyes
Flat Bench
Incline Bench
Rope Pulldowns
Overhead Extensions

Wed - Back and Bi's
Lat Pulldowns
Cable Rows
One-arm Dumbell Rows
EZ Bar Curls
Isolated Dumbell Curls - Incline Bench

Fri - Shoulders and Legs
Military Press
Front Raises
Lateral Raises
Reverse Flyes - Incline Bench
Squats
Lying Leg Curl
Calf Raises

The rep/set pattern is as follws:
3 sets of each exercise...10, 8, 6, reps increasing the weight with each set.

I hate cardio, but I will do my best to get in 2-3 days of running

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

Supps I currently take:

Multi-Vitamin
Whey Protein
Glutamine
Swole
Ripped Fuel (to help me get out the door at 5AM)

Meds I'm on per doctors orders:
Test Cypionate (I am on HRT as my body does not produce enough test)
Cytomel for thyroid optimization

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

So does everything look alright with my nutrition and lifting plan?

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

I think everything is alright with my nutrition plan, but is my lifting schedule alright?

VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

Hey Vondrunk, Everything look real good.
Though I would add decline flies, I have a lower pec problem, oh and I always do flies first on pec day, Its the only way I feel my pecs work.
I would do Isolated DB curls on a incline bench (better for Brachialis)
On delt day I would revers flies for posterior delts to round off your shoulders, and NO SQUATS!? I dont think leg presses are as effective.

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

VonDrunk

Thanks alot for the suggestions Spitfire! I made the changes to my workout in the above post...

How is my nutritional plan?

Thanks again,
VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

Your food looks ok, you seem to have the right idea there.
Supps are really good, also mabey thow in an anti-oxidant.
As long as you are drinking like ½ to a gallon of water a day, and at least 1-2g of protein per lb of body weight your good.
Spitfire

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

VonDrunk

Very cool...thanks a lot for the input!

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

It why were here. Im glad to help. Oh yeah good luck, and stick with it.

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

Eggs

I havent had time to read your stuff yet VD... but I just wanted to say that consistency is key. I used to bulk every Winter and cut every summer, and in the end I was making no progress but just bouncing up and down. So now my program is a bulk for 2 or 3 years. I'll maintain a decent bf% during that time... but no cutting. I think if you do something along those line to it would be great for you.

Make some long term goals for yourself and stick to them

VonDrunk

Thanks Eggs....

Yeah, lack of consistency cant be good for the body...going from being totally focused in training and nutrition for a month, to not giving a $hit about nutrition and training for months after...

I am paying the price now, but feel the lesson has been learned. I have made the commitment

Thanks again,
VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

Oh yeah try to keep the drinking to twice a week. I know its hard , and sometimes its the hardest thing, but well worth it.

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

VonDrunk

I hear ya..thats going to be the tough part. I definitely enjoy my booze, but I am commited this time and will save my drinkin' for special occasions only...no more working in my garage drinking beers. Now it's going to be chuggin water between sets.

But damn, its gonna be tough...ha!

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Var

I would pick up some fish oil caps. EFA's are very important and the caps make it nice and easy.

Good luck! Consistency is definitely key.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

VonDrunk

So I should add caps on top of the can of tuna I ate? Would CLA be a good choice or would you go with Fish Oil?

Thanks a lot
VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Var

Where in this meal plan does your workout land? I've heard good things about CLA, but never used it. Healthy fats are important for many reasons. PB is good, but I think you need more than that. Fish oil is always a good addition.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Var

Also, might not be a bad idea to eat the cottage cheese as your last meal. Eggs/egg whites and oatmeal are good for meal 1.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

VonDrunk

My workout either falls before meal 1 or after meal 4, depending on my day

Sounds good about the fish oil. Do you follow the recommended dose?

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

I do my best to eat eggs, but man, I have to really choke 'em down

I guess I better get used to them...ha!

Thanks a lot for the suggestions Var!

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Var

You dont want to workout on an empty stomach. You want a shake immediately after workout (no fat added, just powder). If u dont like eggs, there are lots of options. One thing you need to shoot for is the right combo of foods. High protein, moderate fat (healthy fats), and moderate carbs.

Take a look at the "sticky" in the Diet forum. Lots of good info there...including a shopping list of good foods.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Var

Oh...as far as fish oil...I take about 10 caps a day spread out with 3 of my meals.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

VonDrunk

That sounds good...I would rather work out in the afternoon anyway. That way I have a few meals behind me before I lift and I dont have to wake up at 4AM..ha!

I will definitely read the sticky to find other breakfast options...I can eat eggs, but it is tough...

Thanks again

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

Here is the breakdown of my day as far as nutrition goes:

Calories: 1678
Protein: 258
Carbs: 59
Fat: 51

60% Protein
30% Fat
10% Carbs

Is that alright?... keep in mind I have about 30lbs of fat to lose?

Thanks everybody!

VonDrunk

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

VonDrunk

Meals for today, Tuesday, Cinco de Mayo

Meal 1
3 egg whites, 2 whole eggs
1 cup oatmeal

Meal 2
2 scoops protein powder
w/ glutamine and tyrosine
1 tbsp cashew butter

Meal 3
1 can tuna
1tbsp mayo
apple

Meal 4
1 cup lean ground beef
veggies

Meal 5
Some sort of meat and veggie dish

Meal 6
2 scoops protein

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

IMO, I think you should go with 4 whites one yolk, If your trying to lose weight. But I dont know Ive never cut.
OH yeah Chicken dont forget chicken

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

VonDrunk

Sounds good to me , the less eggs the better. I have to choke those things down...ha!

I hear ya on the chicken...I ran out at dinner last night so I had to settle for lean ground beef in meal 4. Would I be better replacing the ground beef with an MRP?

"Friends may come and go, but 200lbs is ALWAYS 200lbs"

-Henry Rollins

Spitfire

Sorry man it was a typo, I meant 4 whites and 1 whole, still less eggs though.

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP