Open Letter to Budda red

it seams like were doing the same thing.
i am 5.7 at 272 with 37% bf.
i lost 48 lbs over the last 4 months or so.
but i am stuck at a plateu...
I just got in a bottle of ALA and am going to throw that in the mix. You wrote alittle of your schedule down, whats the rest like...if you don't mind me asking.

here is the plan I have been trying to follow.
SPPLEMENTS::

XENADRINE, Glucosomine&Condroitetn(mis-spelled),MULTI V
soon ALA.

CARDIO::
at least 30 min of cardio 5 days a week, ( stationary bike, before breakfast)

DIET::
breakfast=a protein shake = 40 g of protein 4 grams of carbs.
9 am = 2 egg omlete with onions and cheese.
10:30 = carb solutions bar, 22g of protein, 4 grams of carbs
12:00 = salad and chicken breast w/ 2 tbls of dressing
1:30 = carb solution bar
3:30 = can of tuna
6:00 = chicken or burger for dinner, trying for no carbs.
~ SOMETIMES a protein shake before bed.

TRAINING::
This is where I am lacking, i try to train 3 times a week but latley it has been more like 1 or 2. I know I am losing muscle, but in the past I have been able to 'get back up to speed' quickly.

Now I am a fat guy, and still on a mission to hit 230lbs. what kind of suggestions do you fine people have for me?

Hey bro

Nice job on the weight loss over the last 4 months! be proud bro
Im always happy to talk about myself lol so sure id love to tell you what i do.

I am still fat myself but isnt it great to finally get our heads on straight and working!

5' 11"
255 LBS
30% BF taken last monday
(down 3 % from last month)


Supplements:

Creatine,(just started back)
Multi vit x 2 a day
1000mg Vit C pre workout,
400IU Vit E Pre workout
Xenadrine x 3 a day (nadda for me)
or
Dymetadrine x 3 a day (love it)
Flaxseed Oil x 2 a day in shakes cause its nasty




DIET::

breakfast= a protein shake+ 1 tbsp honey
39 g of protein 20 grams of carbs.
1 tablespoon Flaxseed oil

9 am = bowl of oatmeal (cinnamon (cant spell) and splenda)
2 egg whites 1 yolk scrambled
(until i get my egg powder heh)
32 oz water

10:30 = 1 Apple or some fruit, handful of cold lemon chicken
cut into cubes (1oz or so)
32 oz water

12:00 = Either chicken breast or steak,brisket or fish
1/2 cup green beans(cant stand most veggies)
1/2 cup green peas
32 oz water

2:00 = 1 apple or some fruit, and/or
4 low sodium crackers with thin peanut butter
Somedays i add more or less protien/carbs
Totally depends on how i feel

4:00 = Protien shake 2 scoops+ 1 tbsp honey
39 g of protein 20 grams of carbs.


6:00 = Either chicken breast or steak,brisket or fish
1/2 cup green beans(cant stand most veggies)
1/2 cup green peas
32 oz water

One built in cheat day.
I set my max caloric intake that day to 1800,
which is still WELL below most ppl.

I just love one snickers bar and one sprite a week.
not one bag, one bar hehe its a trip huh?

CARDIO::
35 min of cardio 3 days a week at 145 BPM non weight days before food
25 min of cardio 3 days a week at 145 BPM weight days POST weights
do the talk test, if you can talk but not sing, your burning fat

TRAINING:: Weight Days

I hold a count of 3 at maximum load each rep

Dumbell Chest press 12 reps @ 3 sets
Dumbbell Shoulder 12 reps @ 3 sets
Bendover Row 12 reps @ 3 sets
Leg Ext 12 reps @ 3 sets
Leg Curls 12 reps @ 3 sets
Leg Press 12 reps @ 3 sets
Cable Row 12 reps @ 3 sets
Hammer Chest 12 reps @ 3 sets
Ball squat 15 reps @ 3 sets
Ball Crunches 15 reps @ 3 sets
Prone bridge Hold 20 count @ 3 sets


I hope i spelled the last one correctly. Heh they make a fat boy shake.

If at any time i can share any info with anyone i am more than happy to.

This routine wasnt created by me, i bought some training at my gym so i would learn how to workout and not rip,tear or break something .

I am really pleased with it, I increase my weight every day i train. Heh im enjoying it since that ends quickly =)

Any tweaks or thoughts is always welcome, nothing i do is set in stone (besides drinking water lol)

Phew with all that said

Go buy yourself some flaxseed oil. Used the kind that is always kept cold
it does taste nasty but its really good for you and for cutting.

Your diet looks pretty good.

I would re-think the amount of carbs your getting each day. Are you on atkins or a keto diet?

if so how do you feel on it?

Me personally it completely didnt mix with weights at all, and i felt sick all the time.

A really low carb diet has its place, but for us that choose to resistance train you simply need more to make it..

there are times when different diets are hardcore needed. Some of our Vets can tell you about that.

You need some carbs especially post workout. Now im not suggesting that you eat all the carbs you want.

I keep mine in check

the 60-20-20 is what my gym preaches

eating two different veggies with lunch and dinner covers that fine and seems to give me everything i need.

AR is a great board so you will hear so many intelligent peeps with ideas for you. I suggest taking in all you can read and develope something that makes you feel good and still gives you the results you need.

Hope my long windedness helped a bit






How much water are you drinking? Its sooooo important to drink lots and lots of it. Your body needs to get rid of all that junk your burning off.

You may want to add oatmeal into the mix, it wont make you crash and it really does hang on for two hours for me.

heh but i have to admit i grind up the oats then dump in some flavorings and splenda. i mix mine a bit dry but thats just how i like it.

good thoughts and thx
i am trying to keep a 'keto type' diet.
based on the body opus.
weekends i carb up.

how does the flax seed oil help?

Np bro

This is a wonderful faq at http://www.anabolicreview.com/vbulle...t=flaxseed+oil

Enjoy and keep up the great work!

good stuff...

yeah! that iso-prone ab is a bitch.