Diet and Workout Routines

One week progress


At the point where any weight loss makes a drastic difference aesthetically. I don't want to celebrate with cheat meals, it's easy staying under 2000 calories, my protein is high, my carbs are clean.

Sugar free jello is great. Costco has a phenomenal stir fry veggie bag right now. Little bit of soy sauce and you're good

I'm on test and npp right now with dbol when my head can handle the headaches. Stupid to cut when on but my levels are actually fine even deep into a cycle and I repair fast so I'm probably just going to do a clean bulk right when I get to my goal here.

Last time I'll be on npp or deca, I'm gonna start finasteride and it doesn't interact well with 19nor. I really fucked myself up with the hard tren, anadrol etc cycles and don't have much to show for it. Just taking it easy now and blasting sparingly to ultimately stay around 195 and cut from here on out, max

Me: still in 130s (120 before little guy), but losing gradually. Hit the gym a lot this summer, but husband's membership plan actually doesn't cover me unless we're both present, so rather than dump baby off at nursery, had to drastically reduce my exercise. Still losing because the appetite is down and I'm eating light.

Husband: great shape for 45. All his recent blood work was perfect except triglycerides, only minor elevation (180)

Baby: great shape for 9 mos. Crawls around and slams toys into walls. Favorite food is squash.

Anybody have any programs to follow to build as much muscle as possible?

Was dialed in pretty tight until Thanksgiving

One goddamn cheat meal lead to new cravings etc. Was just five lbs away from being cut enough to bulk hard. Up maybe 4 lbs since then.

Running now, watching my diet more. I'm good 5 days of the week but the cheat day and lack of shit to do on a slow day or a tournament o have to be full of food for and away from the kitchen fucks the whole thing up.

Have to hit the treadmill hard pre and post those days to negate it. Did that yesterday

Hey David, it happens to the best of us! One cheat meal can indeed lead to some unexpected cravings and a temporary setback in your fitness goals. It's great to hear that you're back on track and watching your diet diligently for most of the week.As you continue your fitness journey, you might want to consider incorporating lifting straps from https://www.tuffwraps.com/collections/lifting-straps into your workouts. They can help you improve your grip strength and overall performance. Keep up the hard work, and don't be too hard on yourself for the occasional cheat day. It's all part of the process, and your dedication will pay off in the long run!

Still stuck at 260. Haven't been going to the gym though. Buttt, chest / triceps tomorrow morning

Man I burnt myself out with work softball and gym over the course of the last year.. basically sneaking in naps when I could

I.. fell apart haha. Started smoking weed and doing the bare minimum. I think I put on 10 lbs in the last two months and lost some muscle, look like absolute shit.

Gym at 2 today. Walked 3 miles for the game last night and legs are sore but once they're better I'm starting to run again

No gym today.

Just found this thread. I will try to go though the thread when i have time but was hoping for a little guidance

I just turned 50. Im 5'9 around 198 ibs.

The plan is to workout 6 days a week over 6 month period.

I need to lose about 20 to 25 ibs of fat which isnt a lot but I want to workout so I know I need to eat clean and get enough protein into what I eat. I want to build muscle but Im not trying to get huge. Bonus would be to get my 6 pack back.

I havent worked out in about 7 or 8 years. I have a bowflex. Im going to start doing mostly upper body for at least the 1st month or 2 since Im having hip issues so I dont want to make it worse.

I know there is a fine line of needing enough calories to build muscle but also to lose weight at the same time. I know I prob should have focused on losing the weight 1st then build muscle but Im already 2 weeks into it.

So if my target weight is 175-180 do I eat 175-180g of protein or at my current weight of 198?

Any tips would be greatly appreciated

Use a calorie calculator online to determine your caloric needs to maintain weight, then subtract 500 off that, to lose weight at the rate of 1 pound per week.

175-180 vs. 198 grams of protein will make 0.0000001% difference so don't worry about it. The best part about eating protein is that it is very satiating (keeps you fuller longer) and calorically "efficient" in terms of weight loss (body requires more calories to digest protein than other foods), so some find it easier to err on the side of higher protein.

You will not "get huge" in six months of training no matter what you do, so don't worry about that. You might be able to get huge in 6 years of training, or 2 years of chemically assisted training. Nobody accidentally gets too big - men, women, old, young etc. Unless they have some form of body dysmorphia.

I recommend weighing yourself every day and getting used to normal fluctuations. If you weight two pounds less than you did yesterday, it is not because you lose two pounds of body weight, it is because you took a really good shit, or you are dehydrated, or you had an amputation. Depending on what you eat, when you change your diet you might lose a ton of weight quickly, or be frustrated by maintaining weight for a while. The only way to know that your weight loss is working is to look at trends on the order of a month time scale, and taking the average of multiple days at the beginning/end of the month.

zDawg45 said:

Just found this thread. I will try to go though the thread when i have time but was hoping for a little guidance

I just turned 50. Im 5'9 around 198 ibs.

The plan is to workout 6 days a week over 6 month period.

I need to lose about 20 to 25 ibs of fat which isnt a lot but I want to workout so I know I need to eat clean and get enough protein into what I eat. I want to build muscle but Im not trying to get huge. Bonus would be to get my 6 pack back.

I havent worked out in about 7 or 8 years. I have a bowflex. Im going to start doing mostly upper body for at least the 1st month or 2 since Im having hip issues so I dont want to make it worse.

I know there is a fine line of needing enough calories to build muscle but also to lose weight at the same time. I know I prob should have focused on losing the weight 1st then build muscle but Im already 2 weeks into it.

So if my target weight is 175-180 do I eat 175-180g of protein or at my current weight of 198?

Any tips would be greatly appreciated

Click to expand...

It's just two weeks. Lose the fat 1st

Been going for 3 days straight, taking it easy for now.

I WANNA CHEAT ON MY DIET SO BAD

No posts in January?!

I've been struggling through highs and lows, trying to get back on the wagon.

As such I spend money for new equipment in search for finding something that sticks.

This time it's a heavy bag, gloves tape etc. I have not struck a heavy bag since middle school.

I recall someone on here posting their virtual/simulated heavy bag workouts. Any tips on how to get started?

Been tryiing to go to the gym for a week now. No success.

Have had a hell of a year taking care of myself. Went to sign up for a test drug trial for something for motion sickness and got an irregular ecg. Went to cardio and was told I was completely fine. Test drug company needed the results so i sent them over and found out I actually have left ventricular diastolic dysfunction and mitral valve regurgitation.

Have to assume the doc saw that and it didn't worry them. Have done some research and have seen doctors say diastolic dysfunction was basically on every chart they ordered on residency and that everyone gets this over the course of their lives and to not really worry about it, but monitor

In any event,.I haven't blasted in over a year and really don't care to get much bigger. Would like to stay around the same size which I think I can manage without going on some huge cycle.