The Brick's Fat Loss Journal

[The Brick]

Hey Guys,

Gonna get this started over the past year or so I have really let myself go. Tons of stuff going changing in my life distracted me from the gym and eating properly (the same old excuses everyone seems to use).
I gained a ton of fat, and I know I lost muscle. I have some awful stretch marks on my gut to prove it (which really are bugging me).

Well I've decided I've had enough. The begging of this week I started a Palumbo style diet, and decided to go back to volume training.

Today I stepped on the scale and weighed 252 lbs at 6'. I have weighed this much before, but in a much more solid state.

My Goal is to get down to 220 lbs by Jan 1st.

DIET

MEAL #1 5 whole eggs (OMEGA-3 EGGS ) plus 4 egg whites

MEAL #2 SHAKE: 2 scoops Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3 "Lean Protein Meal": 200 grams chicken with 1 oz almonds

MEAL #4 SHAKE: 2 scoops Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #5 "Fatty Protein Meal": 150 grams Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil and vinegar

MEAL #6 SHAKE: 2 scoops Whey with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites.

Totals
2201 Calories
285 g Protein
38 g Carbs
94 g Fat

TRAINING

Monday - Chest, 30 mins Cardio
Tuesday - Bi's/Tri's, 30 mins Cardio
Wednesday - Legs, 30 mins Cardio
Thursday - Shoulders, 30 mins Cardio
Friday - Back, 30 mins Cardio
Saturday - 60 mins Cardio
Sunday - 60 mins Cardio

[The Brick]

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[gsxr750]

Good to have you back Brick! Try some emu oil for your stretch marks it really helped me with mine.

Also most recommend avoiding high volume training on the keto diet. Ideally for preservation of muscle you'd want to keep your weights high as possible and volume low.

Keep us posted, best of luck you can do it.

[The Brick]

Good to have you back Brick! Try some emu oil for your stretch marks it really helped me with mine.

Also most recommend avoiding high volume training on the keto diet. Ideally for preservation of muscle you'd want to keep your weights high as possible and volume low.

Keep us posted, best of luck you can do it.

Hey gsxr, I remember you from way back I think.

I should be more clear, high volume compared to what I used to train (DC style).
Still only a few exercises per muscle group, heavy weight, low-mod rep range.

I am using bio-oil for the marks. It contains emu oil I believe. Man they REALLY make me regret letting myself go. I do hope they fade good. Thanks for the encouragement.

[The Brick]

Thursday, October 8th

Shoulders
4 sets machine front press
3 sets front cable raises
3 sets side cable raises

35 mins tredmill
1.5 Incline, 3.9 speed

Diet right on track.

Feeling pretty motivated.

[The Brick]

Friday, October 9th

Back
3 sets hammer strength rows
3 sets lat pulldowns
3 sets bent rows
3 sets deads

30 mins tredmill, 3.9 speed, 1.5 incline


Diet is on track today.

Will be going to see family this weekend. I am going to try to bring precooked stuff with me to last, but may need to improvise a bit.
Also not going to be able get to the gym Sat or Sun, but will be doing some active stuff to make up for cardio.
Hopefully will make it back Monday to make the gym, although they have shorter hours. Will report back then.

[The Brick]

Monday, October 12th

So this weekend was not the greatest diet wise. A little bit of cheating, but I spent 2 days doing outdoor labor so I think I may have canceled it out.

Right back on track with the diet today however.

Gym is closed so will be going for a long walk outside.

Going to try to be super strict this week.
Will bump all the workouts up one day to account for not making it to the gym today.

[The Brick]

Wednesday, October 14th

Chest
30 mins cardio - 3.7 speed, 1.0 incline

Diet good.
Feeling tired today however.

[The Brick]

Thursday, October 15th

Bi's / Tris
Great workout
DB curls
Cable Tri extensions
BB curls
Close grip bench press
Hammer Curls
Rope pulldowns

30 min treadmill, 3.8 speed, 1.0 incline.

Diet OK - had a mild slip up, woke up from a nap starving and ate 2 slices of bread with PB. Didn't even really think about it. Oh well, must have given me some more enerygy for a really good workout.

[The Brick]

Friday, October 16th

Shoulders
4 sets Machine Press
4 sets cable flyes
super stetted with
4 sets front cable raises

30 min treadmill, 3.7 - 4.0 speed, 1.0 incline.

Diet on track.

[The Brick]

Saturday, October 17th

45 mins tredmill, 1.0 incline, 3.7 - 3.9 speed

[The Brick]

Monday, October 19th

Chest
4 sets Hammer flat press
4 sets flyes
4 sets incline press

45 mins tredmill, 1.0 incline, 3.8 speed

Diet perfect today.

[The Brick]

Wednesday, October 21st

Bi's / Tri's
4 sets of each
DB curls
Rope Pulldowns
Machine Preacher Curls
Straight Bar Pulldowns
Reverse EZ bar curls
Bent Bar Pulldowns

40 mins treadmill, 1.0 incline, 3.8 - 4.0 speed

Diet on track today.

[GYMBRAT]

[QUOTE=The Brick;273824] I have some awful stretch marks on my gut to prove it (which really are bugging me).

I get them really easy as well bro (shitty elasticity). I also ended up getting them on my gut, arms, legs.....on a retarded winter bulker one time! Thought I would go all out and try the "Lea Priest style bulker" got big but also got stretch marks to go along with it!!!

Never ever did find anything to fade them and honestly dont think there is.....but they do fade to almost invisible in time ;)

good luck and kick some ass man!! :hu

[The Brick]

I get them really easy as well bro (shitty elasticity). I also ended up getting them on my gut, arms, legs.....on a retarded winter bulker one time! Thought I would go all out and try the "Lea Priest style bulker" got big but also got stretch marks to go along with it!!!

Never ever did find anything to fade them and honestly dont think there is.....but they do fade to almost invisible in time ;)

good luck and kick some ass man!! :hu


I'm glad some of you can relate, lol. It must be genetic, my brother has them super bad all over. Oh well, got them pretty much everywhere else anyways.
Thanks for the encouragement. I am loving the ease of this diet, I don't see me having a problem sticking to it. Feeling 100 times better all ready.

I have dieted down numerous times before, so I know I'm starting to get into the proper mindset again.

[GYMBRAT]

yeah my brother too. I do like that diet plan myself as it isnt so stale and boring as some, def makes it a lil easier to stick to fosho!

...keep us posted bro!

[The Brick]

Thursday, October 27th

Legs
4 sets of each
Seated Calves
Standing Calves
Seated Hams
Leg extensions

45 mins tredmill, 1.0 incline, 3.8 speed

Diet right on today.
Woke up last night starving, and had a couple of tbsp of PB.

[Andre]

How much weight are you down so far? I would reduce your amounts of meat down to 150G's... that plenty... I have gone as low as 100G's...

[The Brick]

I actually have not checked yet. I will probably scale things down if progress slows.

[The Brick]

Friday, October 23rd

Shoulders
4 sets machine front press
4 sets front cable raises
4 sets side cable raises

55 mins treadmill
2.0 Incline, 3.9 speed

Diet in check.

[The Brick]

Saturday, October 24th

40 min outdoor walk, good pace

Diet was good.
Went out for some drinks with friends, had a few light beers. Kind of regret it now, but I will just count it as my cheat for the week.

[The Brick]

Sunday, October 25th

Back
Cable rows
Pull downs
Row machine

15 mins treadmill (gym was closing)
Will try to get out for a walk tonight.

Diet in check.

[The Brick]

Monday, October 26th

Chest
Incline DBs
Flat Hammer Press
Machine Flyes

15 mins treadmill
40 mins elliptical

Switched over to the elliptical machine, get a way better sweat going.

Diet was good during the day, for some reason I keep waking up in the middle of the night starving. In my half asleep phase I slipped up a bit. Ate a couple pieces of Halloween candy that was lying around. I'm going to cut out caffeine after 6 PM to see if that helps with the waking up at night.

[The Brick]

Tuesday, October 27th

Arms
DB curls
Rope pulldowns
Preacher Curls
Overhead Extensions
EZ bar curls
One arm reverse tri extensions
Super setted with Cable Curls

30 mins elliptical machine - drenched in sweat.

Diet perfect today.

[The Brick]

Wednesday, October 28th

Feeling really worn down today. Decided to take the night of the gym/diet. Feel like I need to carb up a little bit. Made a stir fry, had a shake with PB and skim milk, and a couple slices of pizza on a pita.


Going to rework the diet a bit, drop the cals a little now that I am back into diet mode.
I tend to drop the weight the best around the 1900-2000 cal range.

[The Brick]

CURRENT DIET

MEAL #1 3 whole eggs (OMEGA-3 EGGS ) plus 90 grams egg whites

MEAL #2 SHAKE: 1.5 scoops Whey Protein with 20 grams almonds

MEAL #3 "Lean Protein Meal": 150 grams chicken with 20 grams almonds

MEAL #4 SHAKE: 1.5 scoops Whey Protein with 20 grams almonds

MEAL #5 "Fatty Protein Meal": 150 grams Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil and vinegar

MEAL #6 SHAKE: 1.5 scoops Whey with 1 tablespoon all natural peanut butter

Totals
1900 Calories
227 g Protein
34 g Carbs
82 g Fat

[The Brick]

Thursday, October 29th

Shoulders
30 mins cardio
Diet good.

Friday, October 30th

Legs (not the best workout...)
30 mins cardio
Diet OK.

Saturday, October 31st

60 mins AM cardio - good sweat
Halloween party tonight, time to see how my willpower is, lol.

[The Brick]

Sorry guys, a little lacking on the updates. I am still on track with the plan. I am just going to start doing a weekly update from now on, its a little tough to post every day. I will am to update every Sunday night, update on how the past week went and the plan for the coming week.

I am finally seeing some results. I can tell I am visibly leaning out, which is motivating. Low carbing does really make you flat though, which is a little depressing but it is worth the end results.

I know I have been a little loose with the diet so far - in as much as not weighing/measuring meal and just eying the portions out. I going to start getting a little more anal about things, and tracking my exact calories to see where that gets me. A few calories here and there can really add up.

[The Brick]

So things are still going good - getting all the workouts in, diet overall is going well.
Pretty much into the grove now, tracking daily cals to make sure I'm on target. If I am able to keep this consistent I should be on track to get to my goal weight.

Cardio is WAY easier now - I can tell I am building up my endurance.

Will update as things progress, like I said before the daily updates are kind of pointless, you will just update as things change.