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My trip from life long fat ass to muscle bound guy

Muscle Gelz Transdermals
IronMag Labs Prohormones
If you never were the fat kid or adult which I've been both as high as 303lbs you probably wouldn't understand I'm going from one extreme to the other. Don't want to be super huge but 210-220 at 13-15% would probably make me happy, and the temp bulk was to break change things up when my weight loss had stopped. I've lost 90lbs by the scale and gained some muscle. Bf was probably close to 40% so 20% is a major improvement.
 
Hit back/bi's today forearms felt good no pain do that was good. Scale back to 188 so all is better. Up to 6 chin ups and about 4 pull ups. One armed standing curls 35lb maybe 40 in arm day Friday when they are fresh. Slowly getting stronger.
 
Did legs today leg press, lunges, leg ext, leg curls, calve raises. Good workout. 1963 cals 56fat, 119net carbs, 242 protien.
 
Legs sore today! Hit shoulders my weakest part. Did military press machine and Arnold press dumbbells. Also front raises and rear delt flys. Hit scale at 187 another lb down slowly but surely.
 
1839 cals
255protien
52fat
76 net carbs
Did chest/tri's today felt weak but made best of it still got a good workout in.
Last week 80 dumbbell flat bench 2 sets 8-10 no prob today 1 set of 5 had to go lighter. Blaming it on low carbs.
 
Mkpaint said:
If you never were the fat kid or adult which I've been both as high as 303lbs you probably wouldn't understand I'm going from one extreme to the other. Don't want to be super huge but 210-220 at 13-15% would probably make me happy, and the temp bulk was to break change things up when my weight loss had stopped. I've lost 90lbs by the scale and gained some muscle. Bf was probably close to 40% so 20% is a major improvement.
Click to expand...

Been there!


DOING that!


Nice macros on your calories. I run about 50P 25% carbs 25% fat. seems to be working for me
I haven't been posting my diet on fitday cause it is pretty much the same everyday.
 
I'm finding it hard to deal with carbs under 100g mind is cloudy and have no energy bad mood. I hit 2-3 days at under 125 2 days under 200 and on weekend don't pay to much attn but don't over eat either.
 
Mkpaint said:
I'm finding it hard to deal with carbs under 100g mind is cloudy and have no energy bad mood. I hit 2-3 days at under 125 2 days under 200 and on weekend don't pay to much attn but don't over eat either.
Click to expand...


I average 120 140 carbs a day with about 35-45 fiber of course a cheat meal once a week!
 
Back/bi's today still feeling week about to attack some carbs before leg day. Still had a decent workout I'm tired and sore from chest yesterday. Scale still at 187 trying not to let lack of movement bother me I know at this stage it will move much slower.
 
Did legs today felt week again squat 225 felt real heavy after 8reps going to parallel. Did 2 sets at 225 then 4 at 185 14 reps. Also leg ext, leg curls and calf raises. Doing 20 min of bike to loosen everything up. Hope I'm not getting sick. Haven't been sleeping good hope that has something to do with it.
 
Did shoulders with some tri's finally felt good today standing barbell overhead presses put 2 quarters on the bar and got to good sets of 8 did 8 sets of presses then front and side raises. Then behind head dumbells for tris and cable finished with drop set. 20 min cardio weekend here i come
 
Well taking this week off. Been hitting gym solid for a year. Have some aches and pains that I hope may heal up some with a little time off. I've been dragging ass for last week or so with it being hunting season I don't have anytime to catch up on rest going hard 7 days a week. Back in a week hopefully full of energy
 
Mkpaint said:
Well taking this week off. Been hitting gym solid for a year. Have some aches and pains that I hope may heal up some with a little time off. I've been dragging ass for last week or so with it being hunting season I don't have anytime to catch up on rest going hard 7 days a week. Back in a week hopefully full of energy
Click to expand...


We all need a break. hardest thing is not to gain over the holidays

I have been hanging in there @ 232 +- carb loads are getting a little crazy with all the food around.

Just keep wathcing for the recomp not the scale!
 
Thursday morning I'm half way done with week off. My energy is already better shoulders are still hurting just not as bad probably will always hurt. My left forearm and bicep are slowly getting better pulled that doing hammer curls. Monday will be back in gym! If arm isn't fully recovered I will just avoid doing anything to injure it. Feel like a bum not training but can see benifits of taking time off.
 
Back in gym after week off it felt good. Started new program did chest today not sure about volume but will try it. Consists of flat bench, incline bench 4 sets of 10 each then incline flys 4x10 pec dec 3x10 plus drop set. Then standing and seated calf raises 4x12.
 
sticking with new program legs today 2 warm up sets then 4 working sets of squats 10 reps. did 215 plan on going up next week trying to not kill myself after week off. the 4x10 leg press and 3-10 leg ext. then leg curls skipped deadlifts because my son and i were incredibly winded legs kicked our asses today. didn't look that tough on paper but was tough today.
 
did shoulders felt good. pushed 55lb dumbells on seated shoulder press which is improvement for me. still not to sure about new plan here is shoulder day seated dumbell press 3x10, dumbbell lat. raisees 3x10 with last set being drop set. rear delt machine 3x10 with drop set. shoulder press machine 1 set 15 i switched to big bar overhead press to failure. then three tricep moves all 3x10 we did close grip bench then dips and finished with cable push downs drop set at end.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Sounds like you are getting back into things. Also good to see your weight stayed level!
Now to get through Christmas eating
 
Hit chest and tri's today got 85 dumbbells on flat bench for a new best weight. Knew it was going to be a good day. Scale at 191 which isn't that bad for as crappy as my diet has been
 
Well it's 2012 time to kick some ass! Hit chest and calves today 85's were a little easier had a good workout. Scale was 187 back to pre holiday weight.
 
Did back Wednesday and I'm sore today. Hit legs today nothing real heavy 245 squat and 315 hack squat machine. Do muscles retain more water after lifting while repairing themselves? I've gained 1.5lbs in last 2 days while eating below maintenece. Think it's water
 
Chest and tris today started with barbell flat bench(usually do dumbbell) warmed up and wanted to do some single rep weight to hit max. Got 185 easy 205 almost all me had a little help dropped back to 175 for 8reps then 3 more sets 155,135 all to failure. Trying to get stronger just seems to be moving way to slow. Also did hammer machine decline and incline. Finished with pec dec. scale at 191 today.
 
Tues back/bi's nothing special going lite on curls dealing with forearm strain. Did legs wed. 2 warm up sets then 4 working sets 225,245,265,275. Should have went for 300+ but legs were getting tired. 4 sets leg press 10 plates. One double drop set leg ext 120,75,40 dam that burns. Did some light straight leg. Dead lifts and hobbled home. Scale 189
 
This is me when I was around 300 few years back
ff33065d.jpg

This is me dec 30 2011
4d684eba.jpg

Will post better pics when I take some but this gives an idea where I came from
 
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