Fat Bastard!!!!!

[fantasma62]

Let me tell you... it may seem like the workouts are short, BUT BELIEVE ME you are gonna be sore!!! I did shock legs today and I actually cried. Definitely think about it... it works!!!!

DIET is CRUCIAL to the weight loss though!! I know you know that.....

Thanks so much for the imput. I have been reading it and no, it definitely does not look easy at all. I have read all the posts related to this and everyone seems to agree that it is very good...
Boy don't I know about diets. I agree it is crucial. I am reading still the nutritional guides and cutting guides from Jodi. Very interesting stuff....

 

[fantasma62]

Well, here I am again. I have spent the better part of 3 days reading (slow week at work) and all I have to say is that all of the information is overwhelming. I have decided that I will go with P/RR without the S for the first few weeks to see how that goes. I have read that if you are starting over or a newbie, you should eliminate the Shock at first and then add it in as you get more comfortable with the workout.
The one thing that I have found overwhelming is the nutrition part of the deal. I am not afraid of eating the foods (except for maybe many vegetables, as I can only eat certain ones). I am setting up a plan but it's much harder than I once thought.
There are so many things that don't make sense to me. I will probably post my questions in the nutritional section of this community and pray that it'll make sense later.
I guess today I am having my first bad day in preparation to my new life. No, I am not less motivated because I am looking forward to begin my workout, I am just overwhelmed by information that is contradictory to what I have learned and studied. Don't get me wrong, when I say contradictory, I don't mean mistaken or wrong. I weigh 257 pounds, I can't say that I know everything about nutrition, otherwise, I wouldn't be talking about my eating habits. Instead i would be talking about getting cut and ripped, but this is neither here nor there.
Don't get me wrong gang, I love it here, but ya'll look really good. Most of you have come from being really thin to muscular, while I have to go backwards. Maybe I just haven't read the right posts, but I haven't seen to many people like me drop and become what you all are now, beautiful people. Please, don't misunderstand me, I don't mean the words "beautiful people" to be despective and sarcastic. You people really are beautiful, I have seen the photos. There is no mistaking that.
I could definitely use a former "whale's" perspective and how he/she did it. You all have inspired me to get serious about this (yeah, I know, weak minded) because a lot of you are very enthusiastic about what you do. Sapphire has been able to convince me to start the P/RR/S routine (after looking at her photos and seeing how excited she is about her routines, how could you not be convinced). Jodi has convinced me to drop Weight Watchers . So, yes, I am still excited about this, I am just overwhelmed and dissapointed that I feel that way...
Sorry that I am not in that good a mood today, I promise that later in the day I will be better.....

 

[Sapphire]

HEY!! It's normal to feel like you do!! WE ALL have days where we feel discouraged and unhappy with our progress!!!!
Just relax and take it slow, this is a life style change, not a diet and exercise plan. You have the rest of your life to get fit. It takes a LONG time!! Just the fact that you feel ready mentally to DO it is what is important!!!!!!
Check out MY workouts and DO THEM TOO! Just skip Shock week. Do your cardio on your rest days or AFTER lifting. I do, Tuesday Shoulders, Tris and Abs, Wedneday Legs and butt, Saturday Chest Bis and Abs, and Sunday Back, butt and calves. You could probably skip the second butt and calves workout.. and do a long cardio session on Sunday after back.

Stop calling yourself fat first of all!! You are a bodybuilder now!!! Believe me I can think of 25 things on my bod I wish I could change, but I TRY to concentrate on the things I like. DO THAT!! YOU WILL DO THIS!!!
We will help you!

 

[fantasma62]

Hi Sapphire,


Thanks for your words.
I haven't been to school since I graduated in 2002 and it has become harder to learn things. I will definitely work on your routine and if I can get a butt like yours , well, wait a minute, I don't want a girls butt ...well, I do, but....what did I get myself into. The more you try to explain, the more you screw it up.
Anyway, I am happy to train but confused about things that I have never had to deal with, like Caloric intake, EFA, nasty veggies like broccoli ...I can't deal with a lot of the fibrous vegetables well....Either way, I will try to read some more and post questions in the right forum. God willing I'll get my head on straight and begin doing this on monday like I want...

 

[fantasma62]

With all due respect Sapphire, I don't see a freaking thing that you should change about your body, have you seen yourself with that suit??

 

[Jodi]

I use to be a former fatty. Check out TP's journal and his pics at Avant. He use to be a former fatty as well and he looks great now.

Actually, you have it all wrong. MOST people here have come from being overweight and no muscle to where we are now.

 

[fantasma62]

My apologies....I was mistaken....That was definitely my frustration getting the best of me. I do maintain that ya'll really look very good (beautiful) and you should be proud of your successes. I am sorry for assuming, or in my case ASSuming....

 

[Sapphire]

With all due respect Sapphire, I don't see a freaking thing that you should change about your body, have you seen yourself with that suit??

BELIEVE ME, I need lots of work!! Nobody is perfect, we all have strengths and weakness. I will not point out my weakness.. I try not to harp on the negatives. BUT I do work harder on those areas!!!

You do have to suck it up and learn to eat veggies!! I am having steamed chicken and broccoli over brown rice for lunch...

 

[trHawT]

Hey, Fanta, thanks for being so honest. That's a cool trait! You should learn a lot from people on this forum. Just stick around. Good luck with your goals

Remember, take it slow.

 

[fantasma62]

BELIEVE ME, I need lots of work!! Nobody is perfect, we all have strengths and weakness. I will not point out my weakness.. I try not to harp on the negatives. BUT I do work harder on those areas!!!

You do have to suck it up and learn to eat veggies!! I am having steamed chicken and broccoli over brown rice for lunch...

LOL, You can't point out your weaknesses, or we'll then know them and can rag on you...

Regarding vegetables, I have a story for you.
Last year I went to a restaurant down here in Miami called Samurai. Same as Benihana. So we sit there, my wife and three other couples to have dinner. The dude is putting on a show with the knives and the vegetables and then tapping the knives, you know, the cooking show they put on. I was really enjoying myself. He threw the veggies on the grill and I got brave. I asked him to drop some grilled veggies on my plate while I waited on my steak and shrimp. I ate a piece of carrot and my eyes got watery, so I said, let me put some sauce, so that I don't taste it. I don't want to tell you about the sauce because you will probably have a coronary attack. Anyways, it dulled the taste some. So I tried it with Broccoli, I dunked it over and over again, put it in my mouth and once the sauce went away, all I could taste was broccoli. I, a 35 year old man, in front of 7 people and the table next to me, gagged and almost . Veeeery embarrasing....
Anyway, that's my story. It's kinda' funny and also sad

 

[fantasma62]

Hey, Fanta, thanks for being so honest. That's a cool trait! You should learn a lot from people on this forum. Just stick around. Good luck with your goals

Remember, take it slow.

Hey TR, thanks for your kind words...
Hey, I am not honest, then what am I, right?

 

[Sapphire]

LOL, You can't point out your weaknesses, or we'll then know them and can rag on you...

EXACTLY!!!

 

[fantasma62]

EXACTLY!!!

Don't worry, I wouldn't actually do that. You know what they say about people with glass houses....

 

[trHawT]

Hey TR, thanks for your kind words...
Hey, I am not honest, then what am I, right?

No problem. haha.

 

[fantasma62]

Hey, Fanta, thanks for being so honest. That's a cool trait! You should learn a lot from people on this forum. Just stick around. Good luck with your goals

Remember, take it slow.

Now it's when it hit me.....
I have been sitting here laughing by myself because of your shortening of the name to Fanta
I had never thought of it like that, like the orange Fanta....LOL
Sorry, I thought that was great...You can call me Fanta anytime, that used to be my favorite soda, when I drank soda that is. I have probably drank two gulps of soda due to necessity in the last 2 years....but again, that's neither here nor there...

...and I promise to take it slow...

 

[fantasma62]

P/RR/S...My P routine...

After much reading and asking questions, I have come up with the Power part of my P/RR/S training routine. Now, if ya'll think this may be too much for someone who's been out for so long, then by all means critique away. I am good at listening to good advice.

Mo. - Chest

Wide grip bench press 3 x 4-6
Inclined db press 3 x 4-6
Fly 3 x 4-6

Tue. - Legs

Squats 3 x 4-6
Single Leg Extensions 3 x 4-6
Leg Curls 3 x 4-6
Standing calf raises 3 x 4-6

We. - Rest

Thurs. - Shoulders and back

Pulldowns 3 x 4-6
Upright Row 3 x 4-6
Seated Military Press 3 x 4-6
Lateral Raise 3 x 4-6

Fri. - Arms

Barbell Curl 2 x 4-6
Preacher Curl 2 x 4-6
Close Grip Bench 3 x 4-6
Tricep Push Down 2 x 4-6

Sa-Sun Rest

To warm up I am going to do the first routine of the day with an empty bar. I figure that 15-20 reps will warm me up nicely. Then I'll start with the real work.
I have not posted the amount of weight to be lifted because I simply can't predict what that will be yet, however, I am sure that by Monday night, if I am able to type from the pain, I'll put in the weights.
I will post my RR routine once I see some criticism from you all and see where I can better this P routine....
Allright P/RR/S gurus, tell me where I've gone wrong and how I can make it better.

 

[thickone]

You talk about your old body.Forget it I think you'd be happier working on a new body.With age some things change.I had great luck when I said good bye to rice,pasta and bread(not easy for an Italian)and took up walking.I must mention I live in the N.Ga. mountains so it's all uphill lol,but I have the best calf development of my life.Point is diet and baby steps so you always feel success and never failure.

 

[Sapphire]

GREAT advice TO!!!! Forget about the old, work on creating the NEW!!!!!

I'd add in Stiff Leg Deadlifts for Hammies on Leg day. YOU WILL BE SORE FROM THESE.

Can you leg press? If not do Bench step ups with dumbbells in hands too.

I would add CG seated rows for back and hyperextensions, do WG pulldowns.

Don't worry about the weight #s, just do the maximum you can for 4-6 reps on power week. Try to go to failure, if you have a spot. This is your first time you may not find the "right" weight til your 3rd set. That's OK, write it down in a journal so you know for NEXT power week.

Cardio, cardio cardio for YOU!!! Dont forget.

GOOD LUCK!!! I have a feeling you are gonna do GREAT!!!

BTW TOUGH CRAP about the veggies!! EAT em!!! OK no broccoli, eat spinach instead!!!!

 

[fantasma62]

Thanks for your words TO, it does make a hell of a lot of sense...

Sapphire, you keep staring at me with that Avatar and I think I'll eat broccoli and anything else you tell me to...

Seriously though, I am not even going to worry about the pain until I have it, then I'll make sure I write it in so ya'll can enjoy it

I will add those exercises that you recommended. I figured I was short in the legs exercises. I have a damaged knee that I never got fixed, since I don't believe in that surgery. I want to get it fixed myself. A couple of days ago I was afraid that if I did squats I would hurt the knee, but I found out from Jodi and a few more people that squats are not what puts stress in my knee. I am however, ready to try anything else, so I will add them in and if I see that I am hurting the knee, I'll stop...
I'll also go ahead and add more for the back....
So, you think the rest of the routine looks good?

I am following Gopro's advice and doing cardio on my rest days, and my abs 3 times a week. What I am not sure about is whether I should do the ab work the same day that I work out or on my rest days...


Yesterday, I was very down about this. Now that I finished writing down my routine, I am more relieved....Now to write out my nutrition plan....Gosh I feel like I am in school again where I have to turn in the homework on monday.....

 

[fantasma62]

Hey Sapph, what do you think about this? How about if instead of the CG seated rows I tried either the bent over rows or the CG barbell upright row? I don't have access to anything that will allow me to do the seated rows...

By the way, never mind what I had asked about abs, Gopro had given me the answer yesterday when I asked him about abs...

 

[Sapphire]

Hmmm defintiely not upright barbell rows, they are for your shoulders... I am gonna check with GP about a replacement for cg seated rows.

I saw GP's response....

 

[fantasma62]

Hmmm defintiely not upright barbell rows, they are for your shoulders... I am gonna check with GP about a replacement for cg seated rows.

I saw GP's response....

You know, after all these years, I should have done that (about the upright rows). I know it's been a while, but those were part of my "diet" a few years back...

By the way, thanks again for going out of your way to help me with this. I really hope that with time, I'll be able to help others the same way too...

 

[fantasma62]

This are my "nutritional splits":


Caloric intake for cutting for a 257 pound male: 3341. I have broken it down as follows:

40/40/20 = 1336.4/1336.4/668.2 = 334g/334g/74g

I have made the calculations and that is what I seem to come up with.
That being the case, I am now ready to start breaking down foods...

If I am wrong, please someone correct me before I start getting fatter, we can't have that...

 

[fantasma62]

Just as an added comment, it is funny how the human mind works....

When I started working on my training routine and nutritional plan, I was overwhelmed and frustrated. Yesterday I had my worse day, yet yesterday night and today, when I FINALLY figured things out, I feel 150% better. Even if I haven't started yet to do this, I already feel thinner and happier.

They say that fat people are always happy and jolly. Not always true. I am always worried about the fact that I may not see my kids grow up or leave my wife to fend for herself and it's very scary and very depressing. I am happy, yes, I have a beautiful family that loves me very much. I however feel that by not doing this (getting healthy), I am not showing my love to them. This thought has been coming to me a lot since a good buddy of mine died of heart failure at 45 years old last year. He was loved and he loved everyone. I don't want to go out like that. He left his wife with a 6 year old "little man" and a 3 year old daughter.
I am not going out like that, in fact I am determined to do whatever possible to avoid it. I can still do it. I am no longer worried or scared (believe me, I was until I started researching and found out that I am not dead yet), I still have a chance and damn it, I am going to take it, even if I have to break myself doing it....

Sorry for that all, but that is what we call "a moment of euphoria", as I said before, writing is great therapy and sharing that, even if it is with myself, works magic....

 

[fantasma62]

This weekend I am saying goodbye to all my bad habits. I don't smoke or drink to begin with (a beer every 4-5 months is not considered drinking, right?), so my bad habits are food.

I have a goal that I need to get to for the fist month. I am making it an attainable goal. I have read that the more reachable the goal, the better chances you have to attain it.
My goal is to lose 10 pounds in one month. Let me explain. If I want to, I can lose 9 pounds in one week. I have done it before. However, I am going to be training P/RR/S and hope to gain muscle, so I am hoping that although I lose weight (fat), I gain a good couple of pounds of muscle weight. If I surpass the 10 pounds, great, I am happy and thats the end of story.
However, if I was to set a 20 pound loss, I would worry, put pressure on myself and maybe lose my focus.
Either way, my goal is 10 pounds.
Tomorrow is the last day of my old self. I am going out with a bang. I will eat my cuban food tomorrow (shredded beef, white rice, black beans and plantains). I will have one last beer, nah, maybe I won't do that, but I am going to brunch with my wife and kids to a restaurant next to the Miami Airport so that my daughter can see the planes that she loves so much land and take off. Then I am going to Costco to buy a bunch of chicken, fish and shellfish (namely shrimp), then off to the groceries to do my complete groceries for the week. No, I haven't lost focus, hell I have gained more.
...OUT WITH THE OLD AND IN WITH THE NEW....
Thanks all that have pushed me in the right direction. Now is my turn to really follow thru.
10 pounds....Not too bad....One more day....LET'S GO!!!!!!!!!

 

[Jodi]

Great attitutude

10 pounds for the first month, for you, is probable. Please don't be scale happy and check your weight every day. Set 1 day aside, like first thing Saturday morning, and do your weight and measurements weekly. The body can fluctuate 1-5lbs daily due to water so scale watching can really mess with your mind.

You seem very determined and you appear to be changing your life for all the right reasons. We are here for you and will help and support you during this transition. I wish you all the luck in the world. It always makes me happy to see someone with such determination and goals and I want to help that much more. You are going to do great

 

[Sapphire]

OK You sound ready to me!! 10 pounds is a great goal for the first month.
You WILL do this!!! Enjoy your brunch and get ready to kick some tush tommorow!!!!

 

[fantasma62]

Thanks gals for your comments...

 

[fantasma62]

Let's Rock!!!!!!!!!!!!!!

Ladies and Gentlemen, Boys and Girls, Children of all ages.......LLLLLLLET'S GET READY TO RUMBLEEEE!!!!!

Well, as I said yesterday, I went this morning to the restaurant next to the airport so that Aly could see the planes land and take off. She loves that. Anthony? He doesn't know what he's looking at yet , he's only 6 months old...
I had a wonderful brunch and I am not going to get into the specifics, but it was definitely not too unhealthy.
I went shopping for clothes and shoes for my upcoming trip to New York (I leave on Sunday and get back on Thursday). This is kinda' like a little vacation for Miriam and myself from the kids before Aly starts school the 13th. My God, not even 3 and she's going to school already .
Anyway, we came back from shopping, fixed up the house and I had what I said I was going to have for dinner, some good ole' cuban food. Now, I feel like crap, not because of my conscience, but because I just feel like I'm going to have acid indigestion ...
I just came back from the grocery store and bought my meals for the rest of the week.....
Now I am ready mentally for this. They say this is the hardest part. I have come to terms with my decision and I am ready to rock .
My wife looks at me with the hmmm, face, you know, like this , but says she supports me. I am like the boy who cried wolf, actually, no, the boy who cried diet. She's been thru it with me many times, so I understand how she feels....
I am ready, I am set and I am out all...
Wish me luck, I am already praying....

 

[Rissole]

Go fantasma you can do it!! I am proof, i wasn't overly chubby but set myself on a goal and have come to a great place
Just remember, you haven't failed till you decide not to get back up