re: PuttaDaForkDown

Posted by BRgetthenet

Member since Oct 2011

118249 posts

Posted on 3/22/16 at 10:12 pm to lsu777

To hold as much as you did at your height must have been rough. I felt like shite in the 230's. I'm just starting to feel a little better.

Still, lots more IF in my future.

Thanks for all the advice. Y'all are a lot of help for us husky baws.

Posted by lsu777

Lake Charles

Member since Jan 2004

37894 posts

Posted on 3/22/16 at 10:21 pm to BRgetthenet

Honestly i didnt notice how bad i felt until i lost the weight. Tell you what though all the drinking u was doing was fun lol.

And people that saw me usually figured i weighed 210 or so. But i was creepin on that 250 mark. Never again will i let myself get like that.

I have been letting myself get to 220ish in the winter but after this cut i am done with the all out bulk/cut bullshite. I am way too old for that. I plan to cut down and reverse diet back to maintenance over the course of 6 weeks and then slowly add cals until i am 500 above on workout days and 250 or so on non workout days. And just monitor everything from there.

Seriously this cut has been easy other then every mother fricker on my face book feed tagging crazy good foods all the damn time. That stupid tasty page and the recipes they post are going to be the death of me. Its why i started posting over here instead of only the ot.

And ill help any way i can.

Posted by busbeepbeep

When will then be now?

Member since Jan 2004

19510 posts

Posted on 3/22/16 at 10:31 pm to lsu777

quote:
Seriously this cut has been easy

And ill help any way i can.

What are your macros? You run deficit every day and eat more on lifting days?

Any advice on mine after seeing my pic.

just turned 35yrs old, 5'9", 220, ~20-21% BF, office job daily activity not counting gym time

1955 cals, 160P, 135F, 25C

BTW, my Testosterone number was ~590. How low was yours before you got prescribed TRT?

This post was edited on 3/22/16 at 10:33 pm

Posted by Tigertown in ATL

Georgia foothills

Member since Sep 2009

30323 posts

Posted on 3/23/16 at 6:02 am to lsu777

quote:
I was fat as hell and everyone kept telling me i wasnt.

Weird isn't it? People told me "I don't think think you need to lose weight"

I'm 5'10 and weighed 215 for crying out loud.

Hulk,
I agree with 777 about the goals however you do it. I lost most of mine with diet only (because at a certain age, exercise is not going to cut it) and only then did I start exercising. It took me 10 months, but now I can sustain it.

I never dreamed I'd run, and when I started I struggled badly to run 1/2 mile without walking. I hurt trying to do 12 minute miles. That was just last summer.

Now I run about 20 miles per week, cycle about 45 and swim about 4. It's not superman effort or distances but it feels good and helped me get the last 15 off.

You can do this stuff!

Posted by BRgetthenet

Member since Oct 2011

118249 posts

Posted on 3/23/16 at 6:18 am to Tigertown in ATL

Going in for some abs and calves. I'm serious about getting my core strong now.

shite's weak.
IF until noon. Good luck today baws.

Posted by mouton

Savannah,Ga

Member since Aug 2006

28276 posts

Posted on 3/23/16 at 6:47 am to BRgetthenet

You need to lay off the damn calves son!!

Posted by tke_swamprat

Houma, LA

Member since Aug 2004

11106 posts

Posted on 3/23/16 at 8:17 am to mouton

Ok so I'm about to start Body Beast on Monday. The diet prescribed has carbs at 40-50% of macros. I would like to keep my carbs way under that percentage, increase fat and protein macros and still take in the 2800 calories.

What you fellas say?

Posted by Doldil

The Ham

Member since Jan 2010

6214 posts

Posted on 3/23/16 at 8:34 am to tke_swamprat

313/209/200ish

First day back in the real world after my visit to NOLA. I walked around enough that eating carbs and drinking didn't make too much of a difference, so I was pretty pumped about that.

Shoulder is feeling pretty good again, so I'm thinking about hopping in to the gym again next week to get back in to the groove of things. Been doing some push-ups and random crap at home to test it out and so far so good, but that's not quite the same, so we'll see how it goes.

Posted by Hulkklogan

Baton Rouge, LA

Member since Oct 2010

43482 posts

Posted on 3/23/16 at 8:35 am to tke_swamprat

If you're in ketosis that is a good idea. You don't need the carbs.

If you're not keto, then you may want to add some carbs around the workout.

306/291.2/220

Fluctuations suck.

This post was edited on 3/23/16 at 8:38 am

Posted by BRgetthenet

Member since Oct 2011

118249 posts

Posted on 3/23/16 at 8:53 am to mouton

Finally cracked 219 with clothes on:

Posted by LSUweights

Baton Rouge

Member since Sep 2014

3593 posts

Posted on 3/23/16 at 8:59 am to BRgetthenet

BRgetthenet, Hulkklogan, Mouton, Busbeepbeep, doldi...
You guys are killing it
Keep up all that great, hard work.

Posted by BRgetthenet

Member since Oct 2011

118249 posts

Posted on 3/23/16 at 9:10 am to LSUweights

Posted by Tiger Ryno

#WoF

Member since Feb 2007

108260 posts

Posted on 3/23/16 at 9:41 am to BRgetthenet

I held steady at 185 after drinking a lot of drinks this weekend on a mini vacation and a couple of big deserts.

I'm back in ketosis now after 3 strong days and now sprint to the Easter finish line. Want to be 184 or 183 on Sunday morn.

Posted by lsu777

Lake Charles

Member since Jan 2004

37894 posts

Posted on 3/23/16 at 11:18 am to busbeepbeep

quote:
What are your macros? You run deficit every day and eat more on lifting days?

Well this is a complicated thing and not sure I should post as everybody shouldn't do what i have been doing, so just remember that.

I started this cut at 212lbs the third week of January and used a simple 35%/35%/30% p/c/f diet combined with Intermittent fasting similar to the kinobody approach I talked about in the other thread. I was at -500 cals per day or there about. I Dropped to 203 over the course of 8 or so weeks. So a nice pace of a little over a pound a week.

Well before last week I decided I would do Lyle McDonalds rapid fatloss handbook which is a form of psfm. Its essentially a crash diet that allows you to hold onto muscle if done right. On average you eat about 1g of protein per pound of lbm and as few of carbs and fat as possible. I did up the protein some so i was a little more than recommended.

So my goals last week were
Protein-243g or 972 cals
Fat-20g or 180 cals
Carbs-15g or 60 cals

for about 1200 cals. below are what I averaged for the week

You can see I ate more carbs on friday and saturday essentially as a small refeed.

This week the goals are
Cals-1100
Protein-220g
Fat-18g
Carbs-14g

I have not weighed yet and won't until Friday morning. But I do know that I started with a 36.5" waste and am below 35" now and that my arms size has stayed the same.

For workout I have been walking in the morning for 30 min and at lunch for an hour on the treadmill on a steep incline. Then I have my first meal.

I have been lifting as follows

Sun-Weighted neutral grip pullups/Barbell Press/Cable row/Weighted dips/Shoulder raises(tri set of side lateral/Front lateral/bent over shoulder raise.)

Monday-Wide Grip BW Pullups/Squats/Glute Ham Raise/Calves/hanging leg raise

Tuesday-Weighted Chins/DB Incline/BW dips till failure/incline suspension strap pushup

Wednesday-Friday- Repeat

I also have been hitting the heavy bag at a very slow pace for max 5 min. I have been keeping the number of sets to 2 or 3 per exercise and keeping the sessions down to around an hour or so.

I expect to weigh in at about 196 or so come friday. On sunday I will start a fat fast for 10 days which is another strict arse crash diet.

Again I don't recommend people do this diet. and if you do I will let you know its miserable. No matter how much coffee or caffeine/ephedra I take I still have zero energy. If I even try to over do it in the gym I start shaking quite a bit and have to call it quits. This low of a deficit with this low of carbs/fats is not sustainable and literally is a crash diet.

the book is in my google drive

quote:
Any advice on mine after seeing my pic.

just turned 35yrs old, 5'9", 220, ~20-21% BF, office job daily activity not counting gym time

1955 cals, 160P, 135F, 25C

Are you losing weight and getting stronger in the gym? if you are then don't change anything until you stop seeing changes. When you do, reevaluate.

Posted by lsu777

Lake Charles

Member since Jan 2004

37894 posts

Posted on 3/23/16 at 11:18 am to busbeepbeep

quote:
BTW, my Testosterone number was ~590. How low was yours before you got prescribed TRT?

I was tested a bunch and knew I had it for a long time. MY high in the last 6 years was 410 while being on a test booster. My low was 125, when I was dieting real hard. My average was about 260 or so over 10 or 12 test.

exactly 2 years ago I had to go see a fertility specialist because we were having trouble getting pregnant with our 3rd kid. Well after some shitty doctors here in lake charles I was refereed to baylor medical to an amazing doctor. I was put on HCG and Clomid and has to take that for a year and also have a varicose vein in my left testical repaired. Ended up getting pregnant almost a year to the day i started and actually got pregnant 2 weeks before my surgery, but didn't find out until afterwards.

I say this because the doctor warned me that the HCG/Clomid treatment would either restart my natural test production or crush even the little I was producing. Well it ruined any I was producing before and I essentially produce zero now. MY hypothalamus does not tell my pituitary gland to produce it. Both work fine other then this.

Doctor has me on .35ml twice per week so about 140mg a week which theoretically should put me well out of range but for me puts me in the 650-750 range consistently. So about middle of the pack for somebody my age.

Posted by nolaks

Member since Dec 2013

1321 posts

Posted on 3/23/16 at 11:27 am to lsu777

In regards to people not telling you you're fat. I find it hilarious that I'm 5'10" 157 look about like mouton, can knock out a set of body weight bench 20+ reps, 15 pull ups w body weight plus 35#, but people tell me I need to put weight on. People just want you to be fat like them.