Wolverine--Get'n back into shape log!!

[wolverine]

Alright, I'm using this log as motivation to get myself back into shape, as I was in phenomenal shape not too long ago. I have also decided to do the Palumbo diet as I've read nothing but awesome things about it. Feel free to offer any advice, I encourage constructive criticism as I'm open to new idea's. Im back at the gym hardcore and started my diet on May 16th (Saturday). I am embarrassed about doing this right now as Im really out of shape but know that a few months down the road the transformation will be in affect!! I look forward to the next six months with you all! Pics will be posted every 2 weeks.


My Stats:

Age : 36
Height : 5' 7"
weight : 295 lbs
neck : 19"
Arms : 19"
Chest : 54"
Waist : 46"
Quads : 31"
Calves : 18"

Pics:

[wolverine]

Ok, having problems with downloading pictures, stand by!!

[wolverine]

Here are the dreaded pics LOL!!!

[spitfire]

Will be following you throughout your transformation. I need some motivation and hopefully you will be my inspiration. Rooting you on.

[wolverine]

Will be following your throughout your transformation. I need some motivation and hopefully you will be my inspiration. Rooting you on.

Thanks Spitfire, won't let you down.!!!

[ironwill]

looking forward to seeing the beast emerge....also looking forward to meeting you..

[wolverine]

^^^^You betchya!! After following your log I knew I had to do this Willy, I'm pretty pumped about it, no pun intended! See you in June.

[flapjack]

Good for you for posting your current pics...too many people are scared to post pics. You're a big dude and should look thick when you trim down. This will be a good thread to follow if anyone is looking for motivation. Best of luck, I'll be checking in.

Flapjack

[AlladdinSane]

I'll be eagle-eying this thread, fo-sho.

[countrychic]

Good stuff wolverine :) See you on the 13th!

[the-vanilla-gorilla]

wow man your base and shape r great

looking forward to the transformation!!



TVG

[wolverine]

Ok, been at it for one week now in the gym, holy shit am I sore, but in a good way! Diet has been 6 days now and I'm being especially strict on it. I've decided that Saturdays are my cheat meal days and that will tie in nicely with the UFC fight aswell. As far as the diet goes, I found it hard to ward off the hunger pangs the first three days, but now I'm doing fine and actually am less hungry during the day, almost like I get full really quick, this really helps with portion sizing. I already see a difference in my shoulders for sure, that's where I tend to lose my weight first, I think I'm dropping water right now as my wedding ring fits a lot better this week lol!!! I never thought I would/could eat so many egg whites in a week!!

Food tip:

Costco has lean ground turkey that's pretty cheap 4 lbs/ $20.00
I've made turkey burgers this week and a turkey meat loaf, these are really easy to make and awesome for taking to work, not even bad to eat cold.
The idea is to cook for a couple of days and pull out of the fridge what is needed for the next meal, I can see why people can easily get discouraged with a diet as there is a lot of prep work involved in planning meals. Also, they have fish, I bought Talapia, sole and Snapper, mmmm.... snapper I love it, anyways all pretty cheap and fresh not frozen and easy to prep.

[SmallieBigs]

Sounds like you're off to a great start... keep it up... i'm kinda excited to see what ya got under your "winter layer"... no homo

[wolverine]

Sounds like you're off to a great start... keep it up... i'm kinda excited to see what ya got under your "winter layer"... no homo

Thanks Smallie!!

You may have to wait a little bit but promise good things buddy, How's K-W anyways, I used to be a Milton boy for 35 years, not too far from your neck of the woods??

[ubcpower]

Wolverine , can you just write out your palumbo diet for us to look over. You mentioned making turkey meatloaf? i just assume you may have to add unallowed carbs or sauces in this meal. just want to make sure youre not missing something that may slow down your results man! good luck!

[jessie]

hey good luck, and thanks for the words of encouragement!

[wolverine]

Wolverine , can you just write out your palumbo diet for us to look over. You mentioned making turkey meatloaf? i just assume you may have to add unallowed carbs or sauces in this meal. just want to make sure youre not missing something that may slow down your results man! good luck!

UBC, I gathered my info from Bossman's thread about the palumbo diet, I did a search, trying really hard to do it religiously and doing pretty good so far, I even started to get that sweet taste in the afternoon 2 days ago which leads me to believe I hit ketosis!! The diet is almost identical to what Bossman has posted on his thread, the only thing different is that I don't eat that many whole eggs in the morning, only 2 and 4 more whites.

Turkey Meatloaf: ( this is not the same as you would get at Grandma's house, understand that these dishes are pretty bland!!!)

1 1/2 pounds of ground Turkey
1/2 a pound of extra lean ground beef ( this is to keep the turkey moist and help with flavor)
1 onion diced very fine
2 t spoons of salt
3 t spoons of pepper
3 whole eggs
10 dashes of whorchestor sauce sp???
2 caps of broval beef flavor
1 cup of bread crumbs

now I understand that the breadcrumbs are probably a no no but for the amount that is in the dish and the amount that 2 pounds of meat makes, I doubt that it should affect the meal when eaten.

Please fell free to offer advice, I'm still new to this aswell!!

Thanks
Wolvy

[ubcpower]

Wolvy,
If you truly want to follow the Palumbo diet. you have to follow it to a tee and eat exactly what is written....remember though that all the meals are interchangeable. Dave is always asked through his large Q & A thread on rxmuscle.com can I add this and add that....etc. Basically his answer is always NO!
Now im sure the meatloaf wont prevent you from reach your goals and leaning out...but it will still have an affect on being in ketosis and also takes you away from the Palumbo diet. The worchester, broval beef flavour and Bread Crumbs would all be no no's. additives and condiments that he does allow though are: Soya Sauce, Ms Dash Spices and Seasonings with 0 cal, chili powder, pepper, cinnamon and diet drinks.
Secondly, you also have to make sure to weight out all your portions. Now obviously you dont have to follow it and there are a million other ways to get lean as long as in your in some kind of caloric deficit overall...but if you wanted to follow the real Palumbo diet you got to be dialed in 100%.... i think his clients on this site who have worked with Dave will attest to that. Here is the Palumbo diet below.
MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB


MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)

[ironwill]

Wolverine...If you get stuck you can always pm Countrychic...She is doing the palumbo diet through Nicole Ball....She is on the phone with Palumbo daily and cc has milked a tonne of info from them together....
Whatever Nicole isnt sure of, she calls Palumbo and has the answer stat...
Lots of good info on the net, but not as good as dealing direct...IMO...

[wolverine]

Alright, thanks guys, i guess the information I was receiving was a bit vague so thanks UBC for clearing that up for me, I will be sure to follow it more closely, outside of trying to add some flavor to these two particular dishes I've been pretty militant about the rest of the diet, protein is taken at proper hours and so is different meals, Dave should publish a cookbook for this diet, to avoid confusion and secondly he would probably make a good buck at it. Today at work we had a BBQ, of course I got designated as chef, but I am proud to report that I sustained from Satan's greasy concoction and ate my chicken breast and salad like a true transformer!! I know I read that we can eat salad with this meal somewhere, right???? now I'm second guessing myself! I'm going to google this thing once more. Chime in to help!!:fback

[ubcpower]

green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

...so basically, iceberg lettuce, cucumber, baby spinach ....no veggies with colour...no onions

[ubcpower]

im working with dave right now for offseason. let me know if you guys wanna see my offseason lean bulk diet from him

[wolverine]

Ok thats good UBC, salads are in check then and I understand that I can't eat any colored veggies, sorry brother but I'm going to hound you about this diet for a while, I need a good mentor lol!! please post the other diet too, would like to see the comparison.

[ubcpower]

ya bro, here is what im working with. gonna ride it out until weight gain absolutely stops, then probably substitute a red meat meal for one of the shakes.

OFFSEASON MASS DIET


***you can have unlimited vegetables with your meals


MEAL 1:
*6 whole eggs
*3/4 cup oatmeal (dry weight)

MEAL 2:
*50g Whey Protein
*1scoop Waxy Maize
*1tbsp Extra Virgin Olive Oil

MEAL 3:
*7oz Lean Protein(cooked)
*½ cup nuts
*3/4 (cooked) RICE (brown)

MEAL 4:
*Repeat Meal 2

MEAL 5:
*Repeat Meal 3

MEAL 6:
5 whole eggs

PWO SHAKE:
*50g Whey Protein
*1scoop Waxy Maize
*5 grams Creatine

[wolverine]

I like the looks of this diet better but need to drop at least 50 lbs to even start looking respectable again, so might try this one in the future. It's nice with the unlimited veggies thing, are there certain vegetables not allowed still??

[ironwill]

very cool of you to post that diet ubc.....how is it working for you...Good to hear you can work direct with Dave.....Way better than trying to find stuff on the net and piecing it together..

[ubcpower]

diet is working great so far....staying super lean (although still doing 40min low intensity cardio 3x/week) and loving the energy. Also, its satisfying me so much that i basically havent had a cheat meal in about 1.5 months eventhough its my offseason... i actually enjoy eating every single meal. The waxy/whey/oil shakes are super convenient too.
And wolverine, i can eat pretty much as much veggies as i want but when you factor in all the nuts and protein and oils..etc you get full fast.
I would stick to his cutting diet though wolverine, until you are happy with where you are , then you can reintroduce carbs slowly and perhaps up the # of meals.

[Houstonbc]

how big are you ubc? doesnt seem like alot of food

[ubcpower]

im 5'11, 210 , 7%.
And your right , not a lot of food but i want to remain very lean. I believe most people who work with dave during offseason have about 8 meals and a red meat meal. their carbs are also a bit higher with 1 cup of rice in the whole food meals. I know hes even got one of his clients , Mike Liberatore, eating 1xMcdonalds every day just for added cals.

**Also, have a good look at the diet. Although there may not seem to be a lot of food in quantity, there is still a significant amount of calories for the day in total. I am putting 1tbsp of evoo on all my lean protein meals, 15grams of fat, add to that the fat in the 1/2 cup of nuts....you get the idea.

[wolverine]

Alright folks, been one full week on the diet and I feel great other than a bit tired from the carb depletion. workouts are going awesome, shoulders and chest are pumped bigtime, next weeks picks should be good, there should be some difference in shape I hope!! I had my cheat night last night ( Saturday), I ate 2 pieces of meat lovers pizza and a pound of wings, 2 diet Pepsi's, I woke up this morning and started the diet as normal again, and then to the gym and trained arms and did 30 minutes of cardio on the tread mill, I'm finding that with the intake of fiber( surger free orange metamucil) that I do not feel that hunger I did when I was eating all the shitty foods before. This diet looks like it's going to work awesome. keep checking in!!.

[ubcpower]

good job man...work hard this week

[canadianmuscle0803]

i will be doing this diet when i cut up, i will follow this thread.. good luck to WOLv.. UBC thanks for adding your diet..

[macka]

Nice I am following this too.

[macka]

Here are the dreaded pics LOL!!!

meh I've been worse.

[wolverine]

Alright y'all;

There may not be a huge difference in how I look in these pictures but I am proud to report that I have dropped a full belt notch on my waist and I feel really good!! The gut is defiantly shrinking in size and I have had 3 people in the last 2 days ask me if I was loosing weight so that means it is working. I'm not going to worry about stats too much right now as it is still too early in the game. This diet is pretty boring to tell you the truth, but really simple so that makes it easy to stay focused. I have always lifted fairly heavy in my workouts and I am wondering if I should be lifting lighter/more reps to get back into shape. anyone have any suggestions????

Here are week 2 pics;

[wolverine]

easier to compare so I added week #1 pics for referencing.

[wolverine]

Awesome farmers tan LOL!!!!!!

[ubcpower]

holy shit noticable diff already. yah bro dont pay attention to the scale at all....you will undoubtebly be gaining abit a muscle too because of your previous lay off. go by more how your clothes/belts fit. dont change your training at all...if anything high intensity hard and heavy is good for this type of diet as youre in and out of the gym quicker....you wont have the stored glycogen to do 1.5-2hr of high volume high rep training on palumbo's diet. keep this blog updated man ...cheers!

[ironwill]

Go as heavy and hard as you can all the way through.....

[Born2Juice4Ever]

Hey man....you have a lot of work ahead....do it right!!! The site is very supportive and full of great knowledge.

You seem familiar to me....are you from any other site?



B2J

[wolverine]

Thanks gents for the encouragement, it's all ways a good motivator. Question though:

How much cardio should I be doing at this stage in the transformation and at what intensity???

Right now im on the tread mill on a fat burning mode, keeps my heart rate about 120 beats/minute, which is where I should be to burn fat. Is 30 minutes a good time to spend on cardio??

[ubcpower]

If you have time in the A.m. before work i would suggest starting with 30 mins low intensity (120-130bpm) on all weekdays except for your leg training day. I believe Dave gets his clients to walk 3 to 3.5 mph on a flat no incline treadmill...doing this on an empty stomach. See how that works for a few weeks in terms of how youre feeling and how youre looking and adjust by increasing 5 mins duration when results slow.
If you dont have time before work then just do the cardio after weights but splitting your cardio and weigh sessions would be much easier especially on the palumbo diet.
When doing Low Intensity Cardio 30 mins would be the baseline minimum i would say. The ceiling would be an hour for 1 session.

[wolverine]

^^^^^^

That's perfect and exactly what I'm doing now UBC, 30 minutes every morning on an empty stomach, don't really feel it's enough though so I might up it to 45 minutes starting tomorrow.

Thanks again,
Wolvy

[ironwill]

^^^^^^

That's perfect and exactly what I'm doing now UBC, 30 minutes every morning on an empty stomach, don't really feel it's enough though so I might up it to 45 minutes starting tomorrow.

Thanks again,
Wolvy
dont go to far as far as increased time to fast or you will top out before you need to...slow and steady win this race my friend......as ubc said, go up 5 minutes,,,,or do a couple higher intensities for 1 minute inclined, then 2 minutes level and repeat...

[ubcpower]

exactly, up it to 35 for 6 days a week except on leg day for now. thats about 30min total extra for the week...i.e. like doing another cardio session. if you up it 15 mins youre adding in an extra couple of hours and may be overkill right now. you want to be able to work up slowly to that hour mark if you need to be there

[wolverine]

Ok will take tour advise gents, tomorrow 35 mins.

[wolverine]

Added an extra 5 minutes to the cardio workout this morning and it makes a huge difference, I managed to burn 340 calaries compared to 200 on the 30 minute session. Went on the scale today and weighed in at 291 lbs so Im down 4 pounds in 2 1/2 weeks and Im also building muscle so fat lose is definitely happening.

[macka]

keep at it, you should hit the 50 pound mark easy.

[wolverine]

Thanks everyone!!, Iam being sent off for work to northern BC for two weeks, the camp I'm heading to is awesome, so diet will be easy and there is a
$ 40,000.00 gym in the facilty so workouts no problema, I will do my best to update this log but in the case that I can't I will have new pics for when I return!!

Stay safe
Wolvy.

[SmallieBigs]

Have a safe and productive trip Wolvy

[wolverine]

Hey everyone, I'm coming home in 2 days, diet went really well in camp and I have lost some more inches for sure. I will have new pictures hopefully by Wed. Can't wait to show the transformtion after 4 weeks, this is awesome!!!

[ZeOne]

Can't wait to see your progress Wolverine.

[wolverine]

Hey everyone, it will be exactly 4 weeks on Friday that I started this transformation, as with anything in life, we as humans are never satisfied with our results because they do not happen fast enough. Being in a remote camp and not being able to cook for myself, my diet was not perfect, but I was able to eat clean, very clean!!! I have not weighed myself yet, but when I get to the gym today I will be able to update that plus some measurements. I will be hitting the diet as originally planned again now that I am home.

Here is week 2 (gray undies)and week 4 (black undies)pictures for comparison:

[LIVEHARD]

Your a big man (HUGE) with a canadian winter lare that you sheeding fast. Well done bro life on the road is F'Ked for sure. Are the feeding you enough ?
Looks like with the mass (GOOD MASS ) you carry you need to eat.

Sincerely you have the potential to be huge keep up the great work


:yeah:flagC:yeah

[wolverine]

For sure LH, these pictures do me no justice, although you can see some noticeable loses in certain area's, as for the food, just trying to follow this diet and I feel like it's plenty, good thing is it's a lot of protien so good for the muscle gains and fat lose.

[LIVEHARD]

For sure LH, these pictures do me no justice, although you can see some noticeable loses in certain area's, as for the food, just trying to follow this diet and I feel like it's plenty, good thing is it's a lot of protein so good for the muscle gains and fat lose.

No bro you a F'kin monster Some of us pack a little on I usually put on 12-20 LBs over the winter and loose an inch or two of cock. It happens every year were big guys we eat when its cold and because you work a real job you have to fuel the fire just watch what fuel you use !!


It took a life time to put on so i wont go away over night. Ever watch worlds strongest men ? They all have a bit of comfort but there massive like you.

Plus as you loose more weight that long lost dick will surely appear LOL


:yeah:popc:yeah

well done sincerely

[LIVEHARD]

You will be able to overhead press one of the shafts from the rig soon !!

F'K :yeah

[SmallieBigs]

Lookin' great Wolvy! Makin' some good progress, over the next month I'm sure to see some real dramatic gains with ya. As has been said, you have a great amount of muscle mass by the looks of it, can't wait to see how ya turn out bro!!!

[ubcpower]

i see great differences in the key areas (waist particularly)...keep going man!

[wolverine]

Thanks guys for the kind words, keeps me motivated. My weight lose is most noticeable right now in my belly and on my face, my pants are starting to fall off so I know that my butt is shrinking as well. I am going to start training the obliques and abs a lot more now just to tighten that area up, cardio is still at 35 minutes a day in the morning on an empty stomach and training just one body part per day, 5 on- 2 off.

[Socially_Inept]

great progress, stick with it and youll do well


what bf% or weight are you trying to hit in the grand scheme of things?

[wolverine]

As a goal right now I would like to see myself at 240 lbs and some where around 15 % body fat, then reevaluate see how I look and adjust diet and cardio and other things to bring my self into 10 % BF. I think this is realistic.

[Socially_Inept]

As a goal right now I would like to see myself at 240 lbs and some where around 15 % body fat, then reevaluate see how I look and adjust diet and cardio and other things to bring my self into 10 % BF. I think this is realistic.
For sure, thats very realistic. you're looking at dropping a lot of weight so you just gotta give yourself a good amount of time to get it done in. Since you'll probably be dieting for extended periods of time be sure to give yourself reasonable amounts of time off every once in a while to let your body and mind recoup, because dieting and calorie counting can get exhausting after a while.

I can relate since I recently recovered from a major illness which took me from a pretty ripped 210 to 305lbs and extremely weak in less then 2 years. its been exactly one year back in the gym now and im down to 225, thats after regaining a pretty significant amount of muscle and strength back too. Once you get into a good routine and develop good habits, the time and weight both just fly by and you'll feel better with every day that goes by. i'd wish you luck but you don't need it, it all comes down to hard work and it looks like you're driven enough, so i'm looking forward to seeing you succeed.

[wolverine]

Thanks buddy, good to see your doing better now, 305 lbs, totally uncomfortable eh?? if there is anything you did to get yourself back into shape that I might be missing feel free to throw it in, as far as cardio, what was your regime???

[Socially_Inept]

Thanks buddy, good to see your doing better now, 305 lbs, totally uncomfortable eh?? if there is anything you did to get yourself back into shape that I might be missing feel free to throw it in, as far as cardio, what was your regime???
being that heavy was uncomfortable to say the least, and just extremely tiring, but i find as i lose more weight my energy levels just get better and better.

in terms of cardio, im still not extremely serious about it and find I get much better results by concentrating my energy on weightlifting. I found interval training to really burn me out, so I do steady state cardio once or twice a week at a low/moderate intensity for 45-60 minutes. More would obviously be better but I'm generally pressed for time. Do some experimenting and see what works for you. It takes a little bit of time back to really establish that mind-body connection again so pace yourself at first.

I find the amount of extra calories burnt from cardio to be pretty insignificant in the grand scheme of things and I rely on my diet to give me the caloric deficit I need to drop fat. The one thing thats been the most helpful for me is just remembering the basic rule of burning more calories then you consume, its impossible to go wrong.

[wolverine]

Here are updated measurements, as you can see there is some big changes in the tape, the pictures do not do it true justice, but as this goes on they will be far more noticable!!!!




My Stats week 1:

Age : 36
Height : 5' 7"
weight : 295 lbs
neck : 19"
Arms : 19"
Chest : 54"
Waist : 46"
Quads : 31"
Calves : 18"


Week 2 stats:

weight: 288 lbs
neck: 19 1/2"
arms: 19 1/4"
chest: 50 "
waist: 45 1/4"
quads: 31"
calves: 18 1/2"

[wolverine]

Well, today was cheat night before the UFC. I bought a steak, a potato to bake and a ceaser salad. The funny thing about this diet is that you think and feel like you want to eat like a horse on your cheat meal but when I start into it I'm full half way through, man I have some lucky dogs!! My workouts are starting to become much more intense, actually the last 2 workouts have been really good, I was really sore this morning when I woke up ( friday=back) and then today I trained shoulders. I've tried Hany Rambod's 7's workout and man do I feel it!! even now at 10:45 pm I'm f'ing sore as shit. Good to mix it up once in a while. Tomorrow legs, I just wish I had a training partner for legs, I find it so much easier and safer to train legs with some one around.

Keep in touch!
Wolvy.

[LIVEHARD]

Well, today was cheat night before the UFC. I bought a steak, a potato to bake and a ceaser salad. The funny thing about this diet is that you think and feel like you want to eat like a horse on your cheat meal but when I start into it I'm full half way through, man I have some lucky dogs!! My workouts are starting to become much more intense, actually the last 2 workouts have been really good, I was really sore this morning when I woke up ( friday=back) and then today I trained shoulders. I've tried Hany Rambod's 7's workout and man do I feel it!! even now at 10:45 pm I'm f'ing sore as shit. Good to mix it up once in a while. Tomorrow legs, I just wish I had a training partner for legs, I find it so much easier and safer to train legs with some one around.

Keep in touch!
Wolvy.

Don't go all out holly a potato wow

I'll enjoy my double Hot veal / cheeze /

[wolverine]

You bastard LH, try and find a Hot Veal sandwich in Alberta, ****, now I'm thinking I might fly into Woodbridge and grab me one of those on my next cheat meal, you are picking me up at the airport!!!.....MMMMM....California Sandwich's

[wolverine]

Ok some new pics that I'm not overly impressed with but Im going to post them anyway. My diet is going well, work is starting to pick up a bit so eating at the exact times I have been is becoming tough. As far as training goes, workouts are going awesome and sticking to my 40 minutes of cardio 5 days a week. I feel like I need to shock this diet back into gear, almost feel like I've hit a plateau and lose has ceased, although my clothes are fitting much better now and everyone that hasn't seen me for a while comments on how much weight I've lost. Again these pictures do my transformation no justice, but if you compare them to when I started I guess it's not too bad. Please feel free to chime in!!!!

Weight today= 284 lbs

[ubcpower]

good progress again man, even got a v taper starting to kick in. Man your arms are giant, id be excited to see what you look like cut down man...time will tell. As for your work, what i would do is this....bring your meals...etc with you as planned, however, what i do is i will keep 3-4 of those shaker cups pre fiilled with 50grams protein isolate and 1 tbsp of Extra Virgin olive oil in my car trunk. If i know work or the day in general will be busy so as i dont have time to sit down, cook my food or microwave it ..etc i just shake up one of those on the run ....remmeber, with the palumbo diet any of the meals are interchangeable , so use the shake meal to your convenience. you can always have the meals that are more time consuming later at night when things cool down. keep woroking hard.

[L3]

man you're gonna be a beast in a few months... looking forward to seeing the end result!!

[daande]

Ok some new pics that I'm not overly impressed with but Im going to post them anyway. My diet is going well, work is starting to pick up a bit so eating at the exact times I have been is becoming tough. As far as training goes, workouts are going awesome and sticking to my 40 minutes of cardio 5 days a week. I feel like I need to shock this diet back into gear, almost feel like I've hit a plateau and lose has ceased, although my clothes are fitting much better now and everyone that hasn't seen me for a while comments on how much weight I've lost. Again these pictures do my transformation no justice, but if you compare them to when I started I guess it's not too bad. Please feel free to chime in!!!!

Weight today= 284 lbs

Look out Brock Lesnar. Keep up the good work man.

[wolverine]

After reviewing another diet on another thread, I am going to post a typical day in the life of my diet as I do not at all agree with the one I saw:

meal 1= 2 whole eggs( omega 3) with 8 egg whites either scrambled or omelette.

meal2= 50 grams whey protein isolate with 1tbls of olive oil.

meal 3= 6 0z of salmon, salad ( romaine lettuce)with cucumber and vinegar and olive oil dressing a dash of soya sauce.

Meal 4= 50 grams of whey protein isolate, 15 almonds to help fill the void.

meal 5= 8 oz of skinless, boneless chicken breast, all green salad with spinich, same dressing as above.

meal 6= shake same as meals 2 & 4.

Before bed i drink an eight oz glass of water with sugar free orange flavored metamucil and one first thing upon waking.

Both meal 1 and 5, I supplement CLA and Omega 3's and 6's in the form of gel caps with those meals.

I have been eating a lot of hot sauces with my meals and found that cinnamon is really good on eggs! Kinda tastes like french toast,
but completely different too!!

Next I will post a typical workout, but first I will let you have fun with this post!!

Keep in touch,
Wolvy!

[flapjack]

I eat lots of hot sauce, and cinnamon too...really helps add flavor to things. Add the cinnamon to you're shakes...make them taste better. Keep going, you're doing good...

[ubcpower]

ya , cinnamon works on mediating insulin. wolverine, your diet looks good but i wonder why you have gotin a bit away from the palumbo diet? it just makes sense to me to have all of the meals balanced in terms of protein , fat and carbs...

[ironwill]

be sure to have a cheat meal or 2 in one day , at least once every 10 days while doing this bro....Keep on truckin my friend.....

[wolverine]

...........!!!!

[wolverine]

ya , cinnamon works on mediating insulin. wolverine, your diet looks good but i wonder why you have gotin a bit away from the palumbo diet? it just makes sense to me to have all of the meals balanced in terms of protein , fat and carbs...

You had better critique it for me, I went to camp for work and it is totally impossible to follow this diet as I am at the mercy of what is being served in the cafe, yet able to still eat clean. Weight lose is still very good and muscle gain is awesome, like I have said in other posts, these pictures do me no justice. Only 5 weeks in now, Ubc feel free to suggest diet modification and I will try my best to follow, all your advice has been worth it's weight in gold brother.

On another note, Willy I actually had my cheat meal tonight, spaghetti with meat sauce that my wife made me, Saturday nights are my cheat meal night as it falls in with UFC nights!!!

Thanks Flap Jack your words are always appreciated.

:bch

[MMASTAR]

I put cinnamon in my veggie greens.. it makes it taste.. reasonable..

[ubcpower]

Ah....i didnt realize you were away from home...below would be the changes id make if you were able to

meal 1= 5 whole eggs( omega 3) with 4 additional egg whites either scrambled or omelette.

meal2= 50 grams whey protein isolate with 1tbls of olive oil.

meal 3= 7 0z of salmon, salad ( romaine lettuce)with cucumber and vinegar and (1tbsp only!olive oil dressing a dash of soya sauce.

Meal 4= 50 grams of whey protein isolate, 1tbsp olive oil
meal 5= 7ozof skinless, boneless chicken breast, all green salad with spinich, same dressing as above, 1/3 cup almonds (

meal 6 50 grams WPI, 1tbsp EvOlive Oil

....not really anything significant but would make your macro split more balanced...keep going man!

[wolverine]

Thanks buddy!!! I will adjust accordingly!

[gsxr750]

Look out Brock Lesnar. Keep up the good work man.

I thought the same thing, guys gonna be another huge Brock Lesnar!! Good work man keep it up we're all gunnin for ya

[wolverine]

Thanks guys, I'll take that as a compliment but when I was in much better shape, people use to say I looked like Jeff Monsen from the UFC, minus the tat's!! you tube him!!!

[wolverine]

Here is Jeff Monson:

[ubcpower]

Monson is one dangerous looking ****er. I remember he was one of the first dudes i saw on tv for mma and i just associated cage fighting with him from there on out

[wolverine]

Ya that's for sure, just looked up his record on Sherdog, he's won his last 5 fights and they usually end in shear violence, we will see him return to the UFC soon I'm predicting.

[wolverine]

I have been unable to train for the last 3 days as I have seized my neck up, I must have pulled a muscle and after some intense massage therapy for 2 days I feel a lot better, so back to the gym today to do arms, will post workouts this week.

[daande]

I have been unable to train for the last 3 days as I have seized my neck up, I must have pulled a muscle and after some intense massage therapy for 2 days I feel a lot better, so back to the gym today to do arms, will post workouts this week.

Get some updated pics up and I was also interested in seeing what kinda weight you can push lol.

[wolverine]

I will post pics tomorrow and stats!

[spankmonkey]

Just found this thread and it will be a pleasure following your progress, thanks for posting.
Keep up the good work!

[wolverine]

Here are pics up to 7 weeks on diet and back at the gym! Note: I did have a set back with an injury this week but managed to get it fixed with massage and I fell of the diet a bit yearly in the week but not by choice, I was sent to a camp that had f*%king aweful food and again I was at the mercy of the chef you should not be allowed to ever cook again. Back at it hard again today at the gym, I will start to post workouts now that my weights are starting to become respectable.

[spankmonkey]

What kind of camps? Oilfield?

[wolverine]

You betchya! some are awesome, and then some are just awful!!!

[the-vanilla-gorilla]

**** man great job so far lots of work ahead but your trucking throu it!!

first ive seen this thread! ill be sure to check it daily now keep up the solid work brotha!


TVG

[spankmonkey]

You betchya! some are awesome, and then some are just awful!!!

I hear ya, have spent last ten years in the business and know some camps are terrible. I found when I got to know the cooks they would help me out by hard boiling eggs for me, broiling chicken breasts and giving me cans of tuna. good thing was there are lotsa veggies up for grabs!

[ubcpower]

and any pics of your wife???
jk man, looking good...keep working hard, you are at a key point where things will start to happen quicker, just have to stay consistent.

[wolverine]

Chest workout:

Flat bench:
1 X 135 35 reps
2 X 225 16 reps each set
2 X 315 12 reps each set, all sets bar touches chest and full extension.

incline D/bell press:
1 X 50 lbs 15 reps
1 X 60 lbs 12 reps
1 X 70 lbs 12 reps
1 X 80 lbs 10 reps
1 X 90 lbs 8 reps

Hammer strength iso- incline press: FST-7:
5x 233lbs 7 reps
2X 283 lbs 7 reps

Cable cross overs FST-7 :
7 x 50 lbs 7 reps

35 minutes on the tread mill keeping my heart rate at 120 beats a minute, target range for optimum fat burning.

[daande]

You are a tank for real.

[wolverine]

Thanks Daande, I was back to camp, same one as before, so not to good of progress again this week, a minor injury in my shoulder is holding me down a bit as well. I am back at it hard tomorrow so expect good results to follow in the next 3 weeks. Thanks to all that are following this thread, it really keeps me motivated!!!

[daande]

Updates!!!

[macka]

Updates!!!

x2

[wolverine]

updates are coming in the next day or so, on vacation and out of town and I dropped my camera so must source out another.

[gordi]

NICE progress there, bro. Keep it up!

Like a few guys on these boards, I was motivated back into The Iron Life after getting up to 300-lb land (around the time of my wedding in Feb. '07). I'm now down to 101.5 kilos while having gained a lot of strength. As you've obviously found, it's all in sticking to it, getting good food and hitting the gym week in and week out (with intelligent breaks, of course).

The main thing us bigger guys that carry a bit of beef under our flab have going for us is that muscle burns fat. You just have to be consistent in getting out and using it.

I found that doing Olympic-style lifts really worked well for me. Not getting all caught up in technique or anything, just putting a plate on each side of a bar and getting it from the floor to overhead in an explosive (and sane) manner for 5 X 5 to start out two of my workouts a week. I'd be pouring with sweat and and my heart would be hammering after three sets. After five, I was seeing spots and trying not to puke. I f'n LOVED it. WAY more fun than cardio.

If you're into MMA and out at a camp, get an old tire and a sledge hammer and try Fedor's "Whack the crap out of a tire" workout.

http://www.youtube.com/watch?v=3lqNYvdpm-g

Monson uses tires, too, in a different way:

http://www.youtube.com/watch?v=SkKIORv14cQ

I also like just picking up heavy things and walking around with them (6 sets of 100 slow, controlled steps will get your heart and sweat glands functioning, believe me).

You haven't complained about doing cardio that I can see... but if you're at all like me you might find that doing some of that stuff helps melt fat off without boring you to tears.

[wolverine]

Well I have been really busy this past week and a half, my step daughter arrived in Edmonton and it was a vacation week for me, my diet has not been 100% as of the last few weeks as I was in camp right before she arrived. I am eating really good though but i regret to inform that I'm not following the true Palumbo diet as I stated I would do at the start of this transformation. I even think I might keep doing what I am now and try to sit around the 300 lb mark as I'm gaining good muscle and still losing fat, This way when I get on stage next June I should be a heavy weight for sure. With that being said I can still put on a good 10 -15 lbs in my wheels as well, somethi9ng I am going to start training way more intensely.


The shots of me in the track pant's were taken today, the pic's below them are from May 20th. Week #1

Today I'm weighing 292 lbs!!!!

[wolverine]

Well I haven't had a lot of time to keep up this log but I will be for now on. I am still training every day, I was offered a promotion at work and I accepted it, this means no more camps, camp food and being away from the gym for extended periods of time. As for my diet, being away from home was not allowing me to follow the true Palumbo diet but I have decided to start this diet again on Tuesday. My gains are coming very nicely and since I introduced a new compound to the mix I am seeing a huge change in overall physique. I weighed in at 284 lbs today and assaulted my shoulders.

Workout:

DB side lateral raises

25 lbs 1 set X 25 reps warm up

35 lbs 3 set X 15 reps

45 lbs 3 sets X 12 reps

shoulder press

55 lbs X 16 reps
65 lbs X 15 reps
75 lbs X 15 reps
85 lbs X 12 reps
95 lbs X 10 reps

upright rows

110 lbs X 15 reps X 4 sets

DB shrugs

110 lbs X 30 reps X 4 sets

finished off the workout with side laterals 20 lbs for as many as I could get out for 3 sets!

In the last 9 weeks I have seen my body change big time, I should have new pics posted in the next day, thanks for checking this out.

Wolvy.

[wolverine]

Bump......

[rated_rko]

nice update dude...

[daande]

Crazy update...you look good man.

[wolverine]

Thank you fella's, Today was chest day, workout was as follows:

Incline DB press:

1 set warm-up 65 lbs X 15 reps
1 set 75 lbs X 15 reps
1 set 95 lbs X 15 reps
1 set 105 lbs X 12 reps
1 set 115 lbs X 10 reps

Iso incline hammer strength machine:

4 sets 238 lbs X 12 reps

cable cross overs:

5 sets 42.5 lbs X 12 reps


Flat bench flys:

4 sets 55lbDB X 10 reps.

I will commence the diet starting in the AM tomorrow and this will help to loose some more unwanted fat in the mid section. My goal is to be into a size 36 waist by December and hopefully sitting around 250 lbs.

Here are pics taken today:

[daande]

Nice farmers tan!!!! hahaha

Why no dips? Or incline flys?

[LIVEHARD]

BIG as A RIG

well done !!!

have you got a second fridge yet ????

PS I find a nice brisk walk after a workout helps me keep the LBS off

I walk about 5k after every workout

[daande]

PS I find a nice brisk walk after a workout helps me keep the LBS off

I walk about 5k after every workout

After my workouts on this cutting diet I am on I walk on an incline for 45 minutes I dont know the distance the machine says around 2.13 I dont know if that is miles or km I think it is miles. Anyways, It burns about 450 calories when I put in my current weight of 207. I sweat like a mofo also.

[wolverine]

Nice farmers tan!!!! hahaha

Why no dips? Or incline flys?

I change it up every workout so I'll add some incline flys next one. The gym was busy as hell today with it being a holiday so equipment was hard to come by, as for dips i am going to start doing them regularly, I just read a great article by Branch Warren and he does them in every chest work out, they are really good for hard gainers which my chest is my weak part. Ya as far as cardio goes I was doing it every day but started to get lazy not getting to the gym as much because of work, but that has changed so back at it tomorrow, I find if you can burn up 400-500 calories a day on cardio you should lose a good 2 lbs of fat a week if diet is in check.

[wolverine]

It's a golfers tan!!!!!

[daande]

Another good chest exercise that I dont see to many people doing is the one where you get a DB and lay on a bench and hold it above ur chest and keeping ur arms straight lower it behind ur head and back to where u started.

[deleteduser0001]

Another good chest exercise that I dont see to many people doing is the one where you get a DB and lay on a bench and hold it above ur chest and keeping ur arms straight lower it behind ur head and back to where u started.

you mean a pull over?

[BritishColumbian]

you mean a pull over?

I do Barbell pullovers all the time, great for chest expansion (for me anyway)
I love em!

[wolverine]

Did a back workout today, I'm on a five day split right now and take the weekends off usually.

Workout as follows for back:

Wide grip pull downs:

1 set X 15 reps 120lbs
1 set X 12 reps 140 lbs
1 set X 12 reps 160 lbs
2 set X 10 reps 200lbs

Iso lateral pull downs hammer strength:

3 set X 8 reps 238 lbs
4 sets X 7 reps 263 lbs

One arm DB row alternating:

! set X 15 reps 75 lbs
1 set X 12 reps 85 lbs
1 set X 12 reps 95 lbs
2 sets X 10 reps 105 lbs.

I am starting to look rather large as every person that passes me looks twice or has something to say, my brother in law is coming to visit in 2 weeks and he is a professional photographer so I'm going to get some really good pics when he is here as my camera is not very good. I am not enjoying my diet at all and my sleep pattern is again a mess since I started dieting, I am always wanting to eat at 3 am no matter what, I think the carb depleting has something to do with it! Thanks for checking in!!

Wolvy.

[wolverine]

I do Barbell pullovers all the time, great for chest expansion (for me anyway)
I love em!

Ya I use to do these as well, I think I might add them in next workout!

[LIVEHARD]

Ya I use to do these as well, I think I might add them in next workout!

Be careful its not about heavy with this exercise.

Its about form and rep's 12-15 with perfect form no need to go to failure with pullovers

switch it up use a dumbbell and use a bar with a wider grip say a ez-curl bar

best

[countrychic]

good stuff wolverine, keep going! :)

[L3]

those guys hittin on your girl must have been way drunk, cause i'm scared just lookin at your pic

one suggestion if i may, move your db ROWS as your 1st excercise, then the pull downs

[wolverine]

I will try that and thanks for the input , much appreciated.!!!

[Request]

Im new to the board and this thread has inspired me quite a bit Wolverine!

Im currently:

5'9"
235-240lbs depending on time of day

And looking to get back into shape and perhaps step onto the stage sometime in the future.

Hopefully there are some more updates in the near future, any advice for someone looking to get into the game?

[flapjack]

Coming along nicely bro! Keep it up!

[wolverine]

Thanks fella's, I have been on the road for the last week but diet is awesome still shedding fat especially in the mid section, I had to buy a new belt this week, I will update pics this week coming. I have taken the week off from the gym, long over due for a rest, hopefully I will get the hurt again in the muscle as it has vanished in the last few months, I still gaining muscle but noticing the veins popping out more, I have decided to cycle off and will begin my pct next week and focus more on cardio and diet.'

Wolvy.

[JonnyO]

Good work bro keep us posted and look fwd to the new pics.

[ubcpower]

yah, good job man. might want to do some cardio during the off week

[wolverine]

First off, Sorry for not keeping up, with this being a new year i plan to train hard and be in top form for June, keep checking in as I am going to transform into something not even I can imagine. I have fell of my diet somewhat espeacially over the holidays but current weight is 276lbs, I will be posting weekly/daily updates, feels great to be back!! I have a new program in place and will try to be in around the 235 lb mark for june, I appreciate your support from before and look forward to chatting again in the near future.

Wolvy!

[L3]

welcome back bro!

[GYMBRAT]

right on bro, giver shit!

[marino]

good luck wolverine, welcome back

[wolverine]

Hey everyone, it's been a long time but i'm back from a cold winter, welcome to the new people here, please watch as I will be starting my transformation again.

I have been out of it for some time and I am weighing in at an even 300 lbs today.

Goal = 235lbs by December

Stay tuned, its going to be fun.

Wolvy

[ironwill]

Welcome back wolvy, always good seeing you around...Look forward to your log bro......Hope you had a good winter$$$$

[JMP]

Good luck & Ditto to CC comments about actually posting ur pics !! Hardest part of working out .....actually getting to the gym !

[ubcpower]

welcome back. what made you stop your last diet if i may ask? you seemed to be dialed in and doing so well. Injury?

[wolverine]

Yes injury and crazy winter of work, I had a terrible shoulder problem but it is fixed now, I should be good to go!!

[Thorgrim]

Welcome back man. You are a monster.

Yeah those injuries can really be a set back. Been having some issues myself over the winter. Thinking off starting to update my log as well. Good luck bro!