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Message
re: Odysseus' Weight Loss/Gain Log - Never ever ever give up
Posted on 5/15/21 at 3:06 pm to Odysseus32
Posted on 5/15/21 at 3:06 pm to Odysseus32
Hello, I am back, hopefully with consistent posting this time.
As I noted a few times, the end of 2020 and start of 2021 was crazy with trying to work a night shift, an internship, a car wreck, and if I'm being honest, a bit of depressive episodes.
Through it all, however, my weight loss journey is still in tact. I've been stalled for a good few months now and this morning I sat at 184 Pounds. To put that into to context, I think I first got under 190 sometime in December? So, I've been hovering within 10 pounds of my current weight for almost half a year.
So why keep banging my head on the wall? Time for a change. I've been using MFP to calculate my caloric needs, and that worked for a while but that is obviously over. I'll still use MFP as a log, but my numbers are coming from other sources. I used 3 TDEE calculators to get a read on my output.
TDEE Calculator 1
TDEE Calculator 2
TDEE 3
I came up with a number of around 28-2900 after averaging those 3. Reduce that by 20% and my new number is 2380. And if any repeat readers have popped in, they will be pleased to know that I am taking Macros more seriously this time around. I am aiming for right at 150g of protein a day. Full targets:
CAL: 2380 calories
F: 93g
C: 238g
P: 150g
Today was Day 3 of this new workout plan. It's a simple PPL. I'm going pull, push, legs, pull, push, legs, rest. So 6 days. I'm starting from ground zero. I haven't worked out with any regularity in, quite literally, half a decade. I'm treating this as if I'm a novice. Okay, not literally, but my starting weights will be low. The last thing I want to do is injure myself. I'll try to follow up workouts with some cardio, but I really hate machine cardio, so we will see.
Split
M: Pull
T: Push
W: Legs
R: Pull
F: Push
Sa: Legs
Su: Rest
I'm trying to get in when the gym opens (4:30 AM) and be back home by 6 AM. I'm gonna do linear progression and when I stall I'll find an intermediate plan. I'm hoping I see a quick return in strength because these past 2-3 days have been ego checks. Especially considering I still have some size, it must be strange seeing a seemingly in shape guy doing 185 on deads.
Anyway, I'll include other notes in these updates as well. The first day will just be screens of MFP and my workout.
As I noted a few times, the end of 2020 and start of 2021 was crazy with trying to work a night shift, an internship, a car wreck, and if I'm being honest, a bit of depressive episodes.
Through it all, however, my weight loss journey is still in tact. I've been stalled for a good few months now and this morning I sat at 184 Pounds. To put that into to context, I think I first got under 190 sometime in December? So, I've been hovering within 10 pounds of my current weight for almost half a year.
So why keep banging my head on the wall? Time for a change. I've been using MFP to calculate my caloric needs, and that worked for a while but that is obviously over. I'll still use MFP as a log, but my numbers are coming from other sources. I used 3 TDEE calculators to get a read on my output.
TDEE Calculator 1
TDEE Calculator 2
TDEE 3
I came up with a number of around 28-2900 after averaging those 3. Reduce that by 20% and my new number is 2380. And if any repeat readers have popped in, they will be pleased to know that I am taking Macros more seriously this time around. I am aiming for right at 150g of protein a day. Full targets:
CAL: 2380 calories
F: 93g
C: 238g
P: 150g
Today was Day 3 of this new workout plan. It's a simple PPL. I'm going pull, push, legs, pull, push, legs, rest. So 6 days. I'm starting from ground zero. I haven't worked out with any regularity in, quite literally, half a decade. I'm treating this as if I'm a novice. Okay, not literally, but my starting weights will be low. The last thing I want to do is injure myself. I'll try to follow up workouts with some cardio, but I really hate machine cardio, so we will see.
Split
M: Pull
T: Push
W: Legs
R: Pull
F: Push
Sa: Legs
Su: Rest
I'm trying to get in when the gym opens (4:30 AM) and be back home by 6 AM. I'm gonna do linear progression and when I stall I'll find an intermediate plan. I'm hoping I see a quick return in strength because these past 2-3 days have been ego checks. Especially considering I still have some size, it must be strange seeing a seemingly in shape guy doing 185 on deads.
Anyway, I'll include other notes in these updates as well. The first day will just be screens of MFP and my workout.
Posted on 5/15/21 at 3:26 pm to Odysseus32
Thursday May 13th, 2021
Morning Weight: 184.0 Lbs
Workout
Day 1 -- Linear Progression PPL: PULL
Deadlifts: 4x5, 1x5+
1. 185 x 5
2. 185 x 5
3. 185 x 5
4. 185 x 5
5. 185 x 8
Lat Pull: 3x10
1. 90 x 10
2. 105 x 10
3. 105 x 10
Seated Rows: 3x10
1. 75 x 10
2. 90 x 10
3. 90 x 10
Face Pulls: 3x15
1. 17.5 x 15
2. 17.5 x 10
3. 17.5 x 10
Hammer Curls: 3x10
1. 20s x 10
2. 17.5s x 10
3. 17.5s x 10
DB Curls: 4x8
1. 17.5s x 8
2. 17.5s x 8
3. 20s x 8
4. 20s x 8
Notes
Holy frick was I sore the next day
Diet
7A - 11A: 5 eggs + diced potatoes with salsa and cheddar cheese; apple
11A - 1P: Skirt Steak sandwich with ketchup/mayo and cheddar cheese
1P - 5P: Turkey slices with cucumbers, tomatoes, and mozzarella cheese; protein shake
5P - 7P: Skirt steak with home fries and sauteed onions and bell pepper
Notes
Fun way to eat
Morning Weight: 184.0 Lbs
Workout
Day 1 -- Linear Progression PPL: PULL
Deadlifts: 4x5, 1x5+
1. 185 x 5
2. 185 x 5
3. 185 x 5
4. 185 x 5
5. 185 x 8
Lat Pull: 3x10
1. 90 x 10
2. 105 x 10
3. 105 x 10
Seated Rows: 3x10
1. 75 x 10
2. 90 x 10
3. 90 x 10
Face Pulls: 3x15
1. 17.5 x 15
2. 17.5 x 10
3. 17.5 x 10
Hammer Curls: 3x10
1. 20s x 10
2. 17.5s x 10
3. 17.5s x 10
DB Curls: 4x8
1. 17.5s x 8
2. 17.5s x 8
3. 20s x 8
4. 20s x 8
Notes
Holy frick was I sore the next day
Diet
7A - 11A: 5 eggs + diced potatoes with salsa and cheddar cheese; apple
11A - 1P: Skirt Steak sandwich with ketchup/mayo and cheddar cheese
1P - 5P: Turkey slices with cucumbers, tomatoes, and mozzarella cheese; protein shake
5P - 7P: Skirt steak with home fries and sauteed onions and bell pepper
Notes
Fun way to eat
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