Thread: HD's getting rid of the fat log

Sachie -
I will look into the Keto Diet. I am concerned how it will effect my energy levels considering the hours I put in daily/weekly with work, travel, gym etc. If my energy levels can hold up then I am game for giving it a go.

Good luck brother! I’m new and don’t have much in the way of advice but I’ll be following along and rooting for you.


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Last night was back and shoulders. Not going to give sets and reps each time. I normally do 4 sets with 8-12 reps, depending on the exercise and how I feel along with the weight.

Seated Cable Rows
Lat Pull Down (Wide Grip)
Reverse Grip Lat Pull Down (Shoulder Width)
EZ Bar Up Row
Dumbbell Side Lateral Raise (iso)
Dumbbell Front Lateral Raise (iso)
Back Fly Machine
Side Oblique Crunch on Back Extension Machine
25 Minutes of cardio on elliptical (up from 20 minutes) (speed is always around 3.3/3.6)

I realized when I left the gym I was out of meal prep at the hotel, and time constraint would keep me from buying and cooking more, so I got a grilled chicken sandwich from Wendy's. Did not eat all of the bread. No fries or drink from there, just a sandwich.

Saturday no gym diet still on par for the day. Did get some sirloin burger and cooked it to replace some chicken meals. Want to see if adding red meat into the diet will make any changes.

"RANT ALERT"

Feel like my balls are being kicked here. At work I get no support, just bullying. Most of the same at home. Felt like if I started a log here, it would be like others where people would put in their two cents, make comments, show support etc. Instead, I am ignored here online as in real life. Somedays I truly feel cursed. That having been said, the log will go on and so will my training and everything included in it. My father told me the other day that men do not support each other, it's part of the "man' code". Being autistic I have never understood social behavior cues and personalities very well. Guess this is one more for the list. I want to support others, male or female. I don't see where being supportive or giving a hug makes you weak. And if that is the case, then I am one weak mofo. Is what it is.

"RANT OVER"

HD

Originally Posted by HD-Beast

"RANT ALERT"

Feel like my balls are being kicked here. At work I get no support, just bullying. Most of the same at home. Felt like if I started a log here, it would be like others where people would put in their two cents, make comments, show support etc. Instead, I am ignored here online as in real life. Somedays I truly feel cursed. That having been said, the log will go on and so will my training and everything included in it. My father told me the other day that men do not support each other, it's part of the "man' code". Being autistic I have never understood social behavior cues and personalities very well. Guess this is one more for the list. I want to support others, male or female. I don't see where being supportive or giving a hug makes you weak. And if that is the case, then I am one weak mofo. Is what it is.

"RANT OVER"

HD

Hey HD.... I hear ya.

The Brotherhood will be able to help you and give info but you have to let the process work. This thread is only 3 days old and you have had 5 different posts of encouragement and diet info. You have to get your posts read regularly by doing what you are doing now. Update everyday or multiple times a day. That gets more eyes on it, hence gets more help... believe in the process and it will work. Guys on here are very encouraging. Nobody on here will flame you for putting in the work you are doing. A lot of guys will get motivation off of your post. I know it gives me extra to read what you are going through(work, family, etc...).

My only 2 suggestions to you are that you get your bmr with a calculator online and get your macros calculated(I didnt see anything specific in your intro). Use it to get you P,C and F dialed in. Also your daily caloric intake. Dont cut it so far down that you stall your metabolism. Work from a deficit of about 500 a day at first. That way you wont kill your muscle while losing fat. You have to eat to make your body work.

Second, do some reading on the right diet FOR YOU. It is important to figure out what kind of lifestyle you can live with your work schedule and everything else you got going on. If a diet is too strict or hard to accomplish with your schedule(life). I promise you're going to fail.

I hope this helps you and gives you some "food" for thought as you embark on this long journey. I like to say to myself all the time. I didnt just wake up one day and weigh 345 lbs. I got there over a period of time. I'm not going to be 240 overnight either. Just keep grinding. If you mess up on a meal, just get right back on the horse.

Unleash the BEAST you want to be brother.
It's in there.... just feed it!!!!


Good luck.



JMcF.




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Friday night workout was chest:
Bench Press
Hammer Strength Inline Press Machine
Upper Cable Fly
Lower Cable Fly

Ate 2 slices of carne special pizza at dinner. Other than that no change from daily diet

You don't need gear at that high body fat seriously.

Wise up

Originally Posted by Couchlockd

You don't need gear at that high body fat seriously.

Wise up

So, I first thought to reply with something that may have gotten me banned, second thought was to not reply at all. Yet you chose to speak stupidly on my thread, so I am responding.

First - if what you say is true, then those 400+ pound powerlifters that are all morbidly obese when it comes to body fat percentage or BMI are all idiots.

Second - the use of steroids / gear / juice / etc. is not a magic substance. I know this clearly. It is a weapon added to an arsenal to assist one in obtaining their personal goals. It is something used along with diet, training, supplements etc.

Third - I am using these compounds (I have done my due diligence in research) to help both assist me in keeping the muscle mass which I already have during my calorie deficient diet from wasting, and to assist in recovery from intense training and past injuries.

Fourth - I am not trying to get a six pack, nor am I trying to be a pretty boy. When I took the picture, I felt disgusted with the way in which I looked, was not sucking in my gut, flexing any muscles, etc. I was not trying to impress social media followers with the best angle and lighting. I could have easily done the above and looked differently. As I signed my post (which by the way I have found through experience most people don't have any more) I signed by saying "Always with integrity". I am willing to bare myself in front of a "brotherhood" of like minded people so that they can witness me in true dedication to making my dream become a reality.

Fifth - I have been a moderator on a board "ironlifter.com". I have been a veteran on a few boards. For you to have earned such status and be allowed by administration to speak in such a way, makes me question your worthiness. Think on that before you make a negative statement to a person willing to share openly their personal information and their journey on bettering themselves.

Last - Some will say I took that comment too personally. And in the spirit of integrity, I may have. Yet I will say this, I posted earlier today the lack of support I have received in all aspects when it comes to me in this journey. I am called names from those whom also call themselves my friends and family. So, yes, I take such a thing personal.

I shall end this in saying I move forward, offer forgiveness to Couchlockd for his comment, and will continue to push on with my journey. As when it comes to changing one's physique, only the person themselves can effect the change.

HD