Let the reconstruction begin

TBAR · 02-03-2009, 03:33 PM

Hello everyone. I'm trying like hell to get back in the gym and just got in on a biggest loser thing here at work to dump some unwanted weight until I'm ready to bulk back up. I've been out of the gym for about 2 years due to a back injury, followed shortly after by the birth of my son. Well, now I have another son due in May, and I need to get back in the gym.

5'10"
233.6
24% BF. (that may be a little off, but close)

I'll be doing a push/pull/legs workout. Monday push, Wednesday pull, Friday legs. Cardio 45-60 minutes, 3 days/week then mild cardio on the off days.

The diet goes as so:

Breakfast:
6-egg whites+protein shake or 6oz lean meat
1/2 cup quick oats or grits(before cooking)
1-tablespoon Flaxseed oil

mid morning:
Whey protein shake
with heavy whipping cream

Lunch:
6-oz chicken breast/beef/fish
1/2 cup cooked brown rice or small sweet potatoe
1-cup green veggies or salad w/lofat dressing

Mid afternoon:
Whey protein shake or
protein bar(low cal. no carbs/sugar like South beach diet or Atkins brand)

Dinner:
8-oz Chicken/fish/beef/turkey-lean
1-cup of veggies
1tablespoon flaxseed oil

Workouts will vary from morning to evening, whenever I have time to get in the gym. Cardio will likely be in the evenings because I can hit the treadmill at home.

What do you think and PLEASE keep on my ass. I'll chime in every day at least during the week.

Thanks!

TBAR · 02-05-2009, 11:23 AM

Started out on the treadmill for a 1 mile VERY light jog, and I think my push/pull workout is messed up.

Todays pull:

Wide grip pull downs
3 sets of 10 front @ 95lbs
3 sets of 10 rear @ 95lbs

Seated Rows:
4 sets of 10 @ 135lbs

Straight leg deadlift: (i'm kind of sketchy of these cause my lower back is what put me out last time)
2 sets of 10 @ 45lbs
1 set of 10 @ 55lbs

Preacher curls:
4 sets of 10 @ 55lbs

Arnold curls (holy shit these burnt good)
4 sets of 15 @ 20lb dumpbells

Walked for 10 minutes on the tread mill for a "cooldown"

I'm definitely easing back into the weights. Give it a good month of getting back into it then I'll bulk back up once I get to my weight goal.

EVIL KNIGHT · 02-05-2009, 11:43 AM

Sounds Good I Have Been In Similar Shape.
Sounds Like You Think You Know What You're Doing. And You Did'nt Mention Anything At All About Soda If You Drink Any Soda At All Even Diet Soda Stop!!!! Completely And Throw A Few Extra Salads In Eat 5-6 Times A Day. Your Off To A Good Start. I Lost 21 Pounds Of Fat And Almost Had A Six Pack In The Morning After 60 Days Soon As I Drank Even A Glass Of Water My 2-4 Pack Disappeared Lol. Grab Yourself Some Fish Oil Pills And Extra Amino Acids

TBAR · 02-05-2009, 11:47 AM

Thanks. I've stopped all pop other than one diet a day, if even that. It's mostly water, and some iced tea. I actually had planned on stopping tonight to get some fish oil. I'm not taking any supplements yet other than the protein and flax. I've thought about hydorxy but really don't know yet. What do you people suggest if anything? I haven't taken any of that stuff in probalby 4 years.

**Built** · 02-05-2009, 12:05 PM

What are your planned macros?

TBAR · 02-05-2009, 12:08 PM

Hate to sound like an idiot, but i don't know anything about macros! I'll do some research. I've never done a real "cut" but now that I'm getting older..... and fatter..... A cut is needed.

That diet there is around 2100 calories

**Built** · 02-05-2009, 12:30 PM

I just want to know your macronutrient breakdown. This means total calories and grams of protein, carb and fat.

I'd ditch the flax oil. Get fish oil and take ten grams a day.

Why the oats in the AM?

TBAR · 02-05-2009, 12:53 PM

Well I figured out what it is, but I don't know on my diet. I know it's around 2100 calories but I don't know the details. I'm horrible at reading labels.

As for the AM oats, I'll mostly be working out in the morning before work

**Built** · 02-05-2009, 12:56 PM

Makes sense, the oats in the AM that is. On days when you don't train in the AM, what will you eat for breakfast?

PS FitDay - Free Weight Loss and Diet Journal

enter your food, see what the numbers are to the left of the pie chart and paste 'em in.

Like this, only with YOUR numbers:
Grams Calories %-Cals
Calories 1,938
Fat 80.9 720 38 %
Saturated 22.3 199 10 %
Polyunsaturated 19.4 172 9 %
Monounsaturated 26.5 236 12 %
Carbohydrate 120.7 454 24 %
Dietary Fiber 18.1
Protein 183.6 737 39 %
Alcohol 0.0 0 0 %

TBAR · 02-05-2009, 01:10 PM

On off days, I'll just eat the egg whites and a cup of fruit. What else would you suggest?

I'm working on the other journal now

**Built** · 02-05-2009, 01:17 PM

I'll wait until you report back with your fitday totals.

TBAR · 02-05-2009, 02:17 PM

Here's real close to what that diet is, including the flax

**Built** · 02-05-2009, 03:45 PM

Looks good. Maybe bring the monos up and drop the polys down a bit, but looks good. (Next time just paste in the numbers like I did - it's easier.

)

You've got about 180 lbs LBM, so keep that protein up, and maybe increase the fats a smidge.

Now - how do you feel on this diet? Fed? Starving?

TBAR · 02-06-2009, 07:45 AM

I'm a little hungry, but really not that bad. It's nothing I can't handle. If I get hungry, it's ok to eat an apple or bananna, right?

**Built** · 02-06-2009, 09:42 AM

If you get hungry, it's okay to eat butter, or a steak.

Food is food. It's all calories. Figure out a way to undereat and not mind. For me, that's protein, fat and fibre.

TBAR · 02-11-2009, 10:17 AM

I haven't had time to post, but things are going fairly well. We had our weighin tuesday morning and I weighed in at 229.8 for a loss of 3.8 lbs in the first week. Probably mostly water weight, but who knows. I'll have a better idea after this next week weighin

TBAR · 02-11-2009, 10:23 AM

I've decided to switch up my lifting to more of a traditional split rather than a push/pull since I'm not confident it was being done right.

Monday was chest day.

Flat bench
4 sets of 15 @ 135
Inclines
3 sets of 12 @ 135
Flat flies
3 sets of 15 @ 25lb dumbells
Close grip bench
3 sets of 12 @ 135
Tricep extensions with triangle(?)
3 sets of 15 @ 95 (lat machine)
Tricep extension with ropes
3 sets of 15 @ 50 (lat machine)

Cardio for 40 minutes

TBAR · 02-11-2009, 10:26 AM

Tuesday was legs day, but I was very limited on time so I made the lifting part quick.

Squats (squat rack)
4 sets of 15 @ 135
Calf extensions (smith machine)
4 sets of 20 @ 135
Hamstring extension(?)
3 sets of 15 @ 95

Cardio for 35 minutes

TBAR · 02-11-2009, 10:26 AM

Today is an off day from lifting. I'll do cardio at home tonight once the dango treadmill is fixed then tomorrow is back day!

**Built** · 02-11-2009, 12:46 PM

You're cutting on a bodypart split and 15-rep sets?

Why?

TBAR · 02-11-2009, 12:50 PM

Isn't higher reps suppose to be more of a definition movement?

What's messed up? The reps or the split? Like I said earlier, I'm new to the cutting scene so let me know if it's wrong!

629RWHPstang · 02-11-2009, 12:56 PM

gl with keeping your diet in check man...

TBAR · 02-11-2009, 01:42 PM

Quote:

Originally Posted by Built

You're cutting on a bodypart split and 15-rep sets?

Why?

"You said it yourself - light weight powerlifters are strong without size. And still you suggested cardio for "toning".

Those are my abs in my tar. I'm 42 in that shot, and I had been a fat jogger for about ten years prior.

I did about 20 minutes of cardio four days a week while cutting on high protein, high fat, cycled carbs and heavy lifting.

Sure worked better than all that cardio I used to do on my high-complex-carb, lots of whole grain diet."

I copied and pasted that from one of your posts in the training section. Should I be lifting heavy? GD now I'm confused as hell.

Quote:

Originally Posted by 629RWHPstang

gl with keeping your diet in check man...

Ya, thanks.... Cutting blows. lol

**Built** · 02-11-2009, 03:05 PM

Quote:

Originally Posted by TBAR

"You said it yourself - light weight powerlifters are strong without size. And still you suggested cardio for "toning".

Those are my abs in my tar. I'm 42 in that shot, and I had been a fat jogger for about ten years prior.

I did about 20 minutes of cardio four days a week while cutting on high protein, high fat, cycled carbs and heavy lifting.

Sure worked better than all that cardio I used to do on my high-complex-carb, lots of whole grain diet."

I copied and pasted that from one of your posts in the training section. Should I be lifting heavy? GD now I'm confused as hell.

You should be lifting heavy. Low rep training, ditch the direct bicep, tricep work - stick to heavy compounds. Basically, train like a slightly hungry powerlifter.

TBAR · 02-11-2009, 03:10 PM

That sums it up for me! Thanks!

So is the low weight/high reps just old school or what?

**Built** · 02-11-2009, 03:15 PM

Quote:

Originally Posted by TBAR

That sums it up for me! Thanks!

So is the low weight/high reps just old school or what?

Yeah. Works fine with metric asstons of AAS, but then, what doesn't?

TBAR · 02-11-2009, 03:21 PM

Quote:

Originally Posted by Built

Yeah. Works fine with metric asstons of AAS, but then, what doesn't?

Very good point.

So just to be 100% clear, compound movements as in bench, back, legs, abs. Don't target groups, correct? Do you consider calves a compound movement?

Thanks for the help Built

**Built** · 02-11-2009, 03:42 PM

Pushing and pulling in horizontal and vertical directions, ham and quad dominant movements.

Stick to the big movements - squats, deads, chins, bench, rows. Compound (multi-joint), heavy, free-weight lifts.

Diet with enough protein and fat, do SOME cardio but not too much.

Read my blog, you may find some stuff that's helpful.

Got Built? » Open Source Fitness - Get started here

**Pirate!** · 02-11-2009, 05:38 PM

I dropped in to see that Built has been giving great advice. I would supplement a multi and some extra anti-oxidants with the fish oil to help glucose regulation and other metabolic processes. Anti-oxidants are only found in plants, so cutting diets leave us painfully short.

TBAR · 02-12-2009, 06:54 AM

Quote:

Originally Posted by Built

Pushing and pulling in horizontal and vertical directions, ham and quad dominant movements.

Stick to the big movements - squats, deads, chins, bench, rows. Compound (multi-joint), heavy, free-weight lifts.

Diet with enough protein and fat, do SOME cardio but not too much.

Read my blog, you may find some stuff that's helpful.

Got Built? » Open Source Fitness - Get started here

The fog has lifted. Thanks again for your help

Quote:

Originally Posted by Pirate!

I dropped in to see that Built has been giving great advice. I would supplement a multi and some extra anti-oxidants with the fish oil to help glucose regulation and other metabolic processes. Anti-oxidants are only found in plants, so cutting diets leave us painfully short.

Understand. Thanks for your input!

02-03-2009, 03:33 PM	#1
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Let the reconstruction begin Hello everyone. I'm trying like hell to get back in the gym and just got in on a biggest loser thing here at work to dump some unwanted weight until I'm ready to bulk back up. I've been out of the gym for about 2 years due to a back injury, followed shortly after by the birth of my son. Well, now I have another son due in May, and I need to get back in the gym. 5'10" 233.6 24% BF. (that may be a little off, but close) I'll be doing a push/pull/legs workout. Monday push, Wednesday pull, Friday legs. Cardio 45-60 minutes, 3 days/week then mild cardio on the off days. The diet goes as so: Breakfast: 6-egg whites+protein shake or 6oz lean meat 1/2 cup quick oats or grits(before cooking) 1-tablespoon Flaxseed oil mid morning: Whey protein shake with heavy whipping cream Lunch: 6-oz chicken breast/beef/fish 1/2 cup cooked brown rice or small sweet potatoe 1-cup green veggies or salad w/lofat dressing Mid afternoon: Whey protein shake or protein bar(low cal. no carbs/sugar like South beach diet or Atkins brand) Dinner: 8-oz Chicken/fish/beef/turkey-lean 1-cup of veggies 1tablespoon flaxseed oil Workouts will vary from morning to evening, whenever I have time to get in the gym. Cardio will likely be in the evenings because I can hit the treadmill at home. What do you think and PLEASE keep on my ass. I'll chime in every day at least during the week. Thanks!

02-05-2009, 11:43 AM	#3
EVIL KNIGHT Registered User Join Date: Feb 2009 Location: NEW JERSEY Posts: 5	A Little Extra Sounds Good I Have Been In Similar Shape. Sounds Like You Think You Know What You're Doing. And You Did'nt Mention Anything At All About Soda If You Drink Any Soda At All Even Diet Soda Stop!!!! Completely And Throw A Few Extra Salads In Eat 5-6 Times A Day. Your Off To A Good Start. I Lost 21 Pounds Of Fat And Almost Had A Six Pack In The Morning After 60 Days Soon As I Drank Even A Glass Of Water My 2-4 Pack Disappeared Lol. Grab Yourself Some Fish Oil Pills And Extra Amino Acids

02-05-2009, 12:05 PM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	What are your planned macros? 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.

02-05-2009, 12:30 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I just want to know your macronutrient breakdown. This means total calories and grams of protein, carb and fat. I'd ditch the flax oil. Get fish oil and take ten grams a day. Why the oats in the AM? 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.

02-05-2009, 12:56 PM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Makes sense, the oats in the AM that is. On days when you don't train in the AM, what will you eat for breakfast? PS FitDay - Free Weight Loss and Diet Journal enter your food, see what the numbers are to the left of the pie chart and paste 'em in. Like this, only with YOUR numbers: Grams Calories %-Cals Calories 1,938 Fat 80.9 720 38 % Saturated 22.3 199 10 % Polyunsaturated 19.4 172 9 % Monounsaturated 26.5 236 12 % Carbohydrate 120.7 454 24 % Dietary Fiber 18.1 Protein 183.6 737 39 % Alcohol 0.0 0 0 % 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.

02-05-2009, 11:23 AM	#2
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Started out on the treadmill for a 1 mile VERY light jog, and I think my push/pull workout is messed up. Todays pull: Wide grip pull downs 3 sets of 10 front @ 95lbs 3 sets of 10 rear @ 95lbs Seated Rows: 4 sets of 10 @ 135lbs Straight leg deadlift: (i'm kind of sketchy of these cause my lower back is what put me out last time) 2 sets of 10 @ 45lbs 1 set of 10 @ 55lbs Preacher curls: 4 sets of 10 @ 55lbs Arnold curls (holy shit these burnt good) 4 sets of 15 @ 20lb dumpbells Walked for 10 minutes on the tread mill for a "cooldown" I'm definitely easing back into the weights. Give it a good month of getting back into it then I'll bulk back up once I get to my weight goal.

02-05-2009, 11:47 AM	#4
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Thanks. I've stopped all pop other than one diet a day, if even that. It's mostly water, and some iced tea. I actually had planned on stopping tonight to get some fish oil. I'm not taking any supplements yet other than the protein and flax. I've thought about hydorxy but really don't know yet. What do you people suggest if anything? I haven't taken any of that stuff in probalby 4 years.

02-05-2009, 12:08 PM	#6
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Hate to sound like an idiot, but i don't know anything about macros! I'll do some research. I've never done a real "cut" but now that I'm getting older..... and fatter..... A cut is needed. That diet there is around 2100 calories

02-05-2009, 12:53 PM	#8
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Well I figured out what it is, but I don't know on my diet. I know it's around 2100 calories but I don't know the details. I'm horrible at reading labels. As for the AM oats, I'll mostly be working out in the morning before work

02-05-2009, 01:10 PM	#10
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	On off days, I'll just eat the egg whites and a cup of fruit. What else would you suggest? I'm working on the other journal now

02-05-2009, 01:17 PM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I'll wait until you report back with your fitday totals. 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.

02-05-2009, 02:17 PM	#12
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Here's real close to what that diet is, including the flax

02-05-2009, 03:45 PM	#13
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Looks good. Maybe bring the monos up and drop the polys down a bit, but looks good. (Next time just paste in the numbers like I did - it's easier. ) You've got about 180 lbs LBM, so keep that protein up, and maybe increase the fats a smidge. Now - how do you feel on this diet? Fed? Starving? 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.

02-06-2009, 07:45 AM	#14
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	I'm a little hungry, but really not that bad. It's nothing I can't handle. If I get hungry, it's ok to eat an apple or bananna, right?

02-06-2009, 09:42 AM	#15
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	If you get hungry, it's okay to eat butter, or a steak. Food is food. It's all calories. Figure out a way to undereat and not mind. For me, that's protein, fat and fibre. 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.

02-11-2009, 10:17 AM	#16
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	I haven't had time to post, but things are going fairly well. We had our weighin tuesday morning and I weighed in at 229.8 for a loss of 3.8 lbs in the first week. Probably mostly water weight, but who knows. I'll have a better idea after this next week weighin

02-11-2009, 10:23 AM	#17
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	I've decided to switch up my lifting to more of a traditional split rather than a push/pull since I'm not confident it was being done right. Monday was chest day. Flat bench 4 sets of 15 @ 135 Inclines 3 sets of 12 @ 135 Flat flies 3 sets of 15 @ 25lb dumbells Close grip bench 3 sets of 12 @ 135 Tricep extensions with triangle(?) 3 sets of 15 @ 95 (lat machine) Tricep extension with ropes 3 sets of 15 @ 50 (lat machine) Cardio for 40 minutes

02-11-2009, 10:26 AM	#18
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Tuesday was legs day, but I was very limited on time so I made the lifting part quick. Squats (squat rack) 4 sets of 15 @ 135 Calf extensions (smith machine) 4 sets of 20 @ 135 Hamstring extension(?) 3 sets of 15 @ 95 Cardio for 35 minutes

02-11-2009, 12:46 PM	#20
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	You're cutting on a bodypart split and 15-rep sets? Why? 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.

02-11-2009, 12:50 PM	#21
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	Isn't higher reps suppose to be more of a definition movement? What's messed up? The reps or the split? Like I said earlier, I'm new to the cutting scene so let me know if it's wrong!

02-11-2009, 12:56 PM	#22
629RWHPstang Registered User Join Date: Jan 2009 Location: Rockland county NY Posts: 62	gl with keeping your diet in check man...

02-11-2009, 03:10 PM	#25
TBAR Finally back in the gym.. Elite Member Join Date: Jan 2006 Location: USA Posts: 269	That sums it up for me! Thanks! So is the low weight/high reps just old school or what?

02-11-2009, 03:42 PM	#28
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Pushing and pulling in horizontal and vertical directions, ham and quad dominant movements. Stick to the big movements - squats, deads, chins, bench, rows. Compound (multi-joint), heavy, free-weight lifts. Diet with enough protein and fat, do SOME cardio but not too much. Read my blog, you may find some stuff that's helpful. Got Built? » Open Source Fitness - Get started here 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.

02-11-2009, 05:38 PM	#29
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 6,166	I dropped in to see that Built has been giving great advice. I would supplement a multi and some extra anti-oxidants with the fish oil to help glucose regulation and other metabolic processes. Anti-oxidants are only found in plants, so cutting diets leave us painfully short. My 1-Andro RX Journal

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