I'm fat AGAIN!!!

[stfuhaters]

Well after a few months of hitting a minor speed bump in life(sciatica,a hernia,a bulged disk in my upper back,eczema almost everywhere on my body.....yes my ass too LOL it hurt so bad on my feet I couldn't even stand up for prayer for a whole 3 weeks,a torn forearm,and whole bunch of other shit,) I'm ready to get back in the gym...well in my case the basement.
stats-
weight:195
waist:39"
arms:16"
legs:26"
chest:43"
delts:48"

Diet-
P:200
C:185
F:5g fishoil (miracles happen when I keep fat low)
and cardio is gonna be kept at 40 min for the first week.
The food I'm gonna be eating is pretty simple:chicken,fish,oats,brown rice
and veggies ALOT of veggies!!!

[stfuhaters]

My workout today went great....I missed the pump so much!
Close grip pulldown 5*10-12
Bent-over row 4*12-15
Top half deadlift 4*12-15
Wide grip pulldown 4*8-10
Rack chins 3*6-8
*note* I use PERFECT form on everything

[macka]

good luck fellow train wreck, keep your mind in the game and all will go well.

[bigtavi8]

Good for you for saying screw the obstacles and getting back into it. Back pain can end training for a while its a hell of a injury. Keep us updated on your workouts and hows its goign for ya. I find it keeps me accountable if i log my progress to others. Try it!

[#8]

5g of fat per day? Thats it?

[stfuhaters]

Good for you for saying screw the obstacles and getting back into it. Back pain can end training for a while its a hell of a injury. Keep us updated on your workouts and hows its goign for ya. I find it keeps me accountable if i log my progress to others. Try it!

Yea,back pain is a BIYATCH...The thing that pissed me off the most was that none of the injuries where BB related!The bulged disk in my upper back was from carrying a desk at work,the sciatica was from lifting boxes full of clothes (also at work),the eczema was from the wheather,and the rest of the stuff was basically happening inside(colds every 2 weeks,I got the flu twice in 1 month:shock) This year was basically facked for me LOL.Logs definetly help keep me motivated as well,and when it turns into a habit I start to feel like a dick when I think about skipping a Leg day or Back day cause it feels like people are watching.

[stfuhaters]

5g of fat per day? Thats it?

Yup,I find that I get ripped alot faster when I keep fats LOW...

[Praetorian]

Yup,I find that I get ripped alot faster when I keep fats LOW...

Unfortunately your weight loss will stagnate fairly quickly doing that. Its about working with the body not against it...depriving the body of essential fats will result in weight loss yes...mostly muscle while the body holds onto fat stores. This is not an individual nor is it a something that "works for me" thing...this is a physiology of the human body thing.
P

[stfuhaters]

I killed chest today!!!
Incline press 6*8-10
Incline hammer press 4*12-15
cross-over 4*12-15
Flat press 3*6-8(I felt a bit of pain in my upper back next to my shoulder blade when I was lying on the bench but it went away after I had my bud press on it and pop that shit!)
Pec Dec fly 3*12-15

[stfuhaters]

Unfortunately your weight loss will stagnate fairly quickly doing that. Its about working with the body not against it...depriving the body of essential fats will result in weight loss yes...mostly muscle while the body holds onto fat stores. This is not an individual nor is it a something that "works for me" thing...this is a physiology of the human body thing.
P

My bad,I forgot to mention my 18,000 calorie cheat days LOL, well I got a few weeks before I get to use one of those,6-8 to be exact.I don't really use the scale to measure my progress(it's just to see how much I weigh after the initial weightloss) or even bodyfat test at that,just the mirror and jeans.I have used diets where I kept fat at about 50-60g per day but it took 20 weeks to get where I wanted to be in terms of leaness and I was just as lean as I was when I used a diet like this one for 12-15 weeks.

[Aaron_37]

You should really look into MCTs if you absolutely won't take any other fat in your diet.

[stfuhaters]

Did Legs today and....well...IT HURTTTTTT!!!!!
Leg extensions 1*strip set(alittle somthin I got from a Scott Abel book,It's similiar to "drop sets" but "strip sets" focus more on TUT...I basically ended up doing 5 min of leg ext. with NO rest)
Squat 5* 12-15
split squat(one leg on bench) 4*8-10
front squat 3*15-20 on the forth set I failed at 12...I could have gotten a few forced reps but didn't have anyone to spot me.
standing 1 leg curl 4*10
lying leg curl 3*12-15
DB SLDL 3* 10-12
Then I visited my beloved toilet and threw up....Oh boy that felt good LOL

[Praetorian]

My bad,I forgot to mention my 18,000 calorie cheat days LOL, well I got a few weeks before I get to use one of those,6-8 to be exact.I don't really use the scale to measure my progress(it's just to see how much I weigh after the initial weightloss) or even bodyfat test at that,just the mirror and jeans.I have used diets where I kept fat at about 50-60g per day but it took 20 weeks to get where I wanted to be in terms of leaness and I was just as lean as I was when I used a diet like this one for 12-15 weeks.

Cheat days will slow progress dramatically. Efficient dieting is not just about one macro nutrient it is about the ratio of all three...there are many more variables than just fat content...that's too much of a generalization.
P

[Praetorian]

You should really look into MCTs if you absolutely won't take any other fat in your diet.

MCT's are ok off season but will slow fat loss dramatically when dieting. Essential fats are key to fat loss.
P

[stfuhaters]

Did Arms today
1 arm tri ext 5*6-8
Skull crushers 4*12-15
pushdown 4*10-12
cg bench press 2*50(I have no idea why I felt like doing that but it burned LOL)
DB curls 5*12
con. curl 5*8-10
preacher curl 1*strip set (I stared off with 150lbs for 6 by the time I was near the end I had about 50 lbs on the machine)
Then I moved on to abs
Sitouts
DB Pullins
Duckunders
Tubing choppers and cable crunches
and as I am typing this even my butt is cramping up lol...not really but I can't feel my arms.

[stfuhaters]

Quick update... I changed up my diet and split because this one looked like alot of fun.
P:220 and 180 on refeed days
C:180 and 280 on refeed days
F:50
(I will be refeeding once every 2 weeks till I can get to 15% bf or atleast see my top 2 abs again)
Split:It's a power/hypertrophy split
Upper(p)
Lower(p)
HIIT
Back/traps/bi's(h)
Chest/shoulders/tri's(h)
Legs/abs(h)
HIIT
I am down 2 lbs this week and the waist is down half an inch.

[stfuhaters]

Hey guys,it's been a while since my last post.On august 3 I ****ed up my hip doing long jumps so it was really hard to move around for a while but I got back in the gym about 2 weeks ago ( I'm never doing another long jump again lol) . During my "time off" I bounced up to 205,but in the last 2 weeks I've gotten down to 200 without dieting.After reading P's thread I think im gonna use a keto diet this time and see how it goes...wish me luck guys :) .

[CreatineAmonster]

good luck and nice work dropping the first 5lbs your on your way now when the diet kicks it the weight will start dropping nicely.

[stfuhaters]

Day 1 is down the toilet....literally! I don't think I've ever pissed this much, but other than that everything was good.I felt little sleepy but that could be because I slept at like 12 am yesterday,oh yea and I found out how much I hate eggs and protien shakes with pb I almost gaged drinking the last one.You guys think I can sub 5 eggs,4 whites for another chicken and 1/2 a cp cashews meal,and change the shakes for 8 oz talapia and 1 tbs pb?

workout looked like this
DB upright row 3 * 8
DB side raises 3 * 10
BB press 3 * 12
face pull 3 * 12

[stfuhaters]

Day 2 : hmm today went by pretty well...I gotta say, I think I'm falling in love with all the peanut butter. My meal plan looks like this for the first 2 weeks...
meal 1 : 5 eggs, 4 whites or 8 oz chicken,1/2 cp cashews
meal 2 : 8 oz talapia, 1 tbs pb
meal 3 : 8 oz chicken, 1/2 cp cashews
meal 4 : 46 g whey,a few spoons coffee,1 tbs pb (not in the shake...that would taste like shit I think )
meal 5 : 8 oz salmon,salad(lettuce,spinach,mushrooms,green peppers), 1 tbs olive oil
meal 6 : 46 g whey(vannilla),1 packet lemonade crystal light,1 tbs pb ( again not in the shake)

workout went like this
pulldowns 4*8-12
db row 4 * 8-12
top half deadlift 3 * 8-12
bb shrug 4* 8-12
db shrug 7 * 10 (just felt like doing that for some weird reason. I wanted to for a while)
60 mins cardio ( upright bike )
the goal is to be back from chubby new me to shredded old me by jan. 1st