Update for you guys!!!!

**gbrice75** · 12-05-2010, 02:46 PM

Next level - what got me from point A to B wasn't good enough to get me from C to D. The old saying goes "if you always do what you always did, you'll always get what you always got". Well, we want to progress, not stay the same - so things had to change.

I completely reworked my cardio - I mean, I didn't even know cardio until recently. What I was doing before was horsesh!t - now i'm soaked. I also bumped it to 2x a day. It was also mental - I was cheating alot with my diet, I had to really straighten that out because I was getting nowhere. It occured to me - either go all in, or stop wasting your fvcking time and quit! Well, I didn't wanna quit. Not even a month into this new 'serious' routine, and i'm already starting to see my bottom 2 abs. It definitely made a big difference!

What exactly isn't working for you right now? Can you refresh me on what you're currently doing?

**joecrx** · 12-05-2010, 08:07 PM

Thanks bunch GB. Well my diet that got me from 320 to 230 with my current routine is keeping me steady at 230. my plan is to lean out to about 200-210. I will be heading down south next week and comming back in the new year and when I do I plan on as you say...getting serious! Cardio twice a day if I have to and No cheat meals!!! Any other tips for me guys? Should I make any changes to the diet I posted last?

**gbrice75** · 12-05-2010, 08:53 PM

Originally Posted by joecrx

Thanks bunch GB. Well my diet that got me from 320 to 230 with my current routine is keeping me steady at 230. my plan is to lean out to about 200-210. I will be heading down south next week and comming back in the new year and when I do I plan on as you say...getting serious! Cardio twice a day if I have to and No cheat meals!!! Any other tips for me guys? Should I make any changes to the diet I posted last?

One thing you need to keep in mind is that the diet can't stay the same forever, in terms of numbers. As your body composition changes, so must your diet. In other words, I would probably never recommend the same diet for a 320lb man and a 230lb man (let's say you were 2 different people), so you have to look at it in those terms. I like to evaluate and adjust my diet every 3 months or so. Also, cuts really shouldn't last longer then 3 months without a break. I like to cut for 3 months, eat at maintenance for a month, then continue cutting IF necessary, or move on to the next goal.

Having said that - chances are if you've been eating the same way for a while, and you haven't seen any changes in a bit (how long exactly?), your body has probably adjusted and you are NOW eating at your TDEE. This might sound weird, but I would actually suggest eating ABOVE your TDEE for 3-4 weeks, and hit the cardio hard. This will give your metabolism a little boost and shake things up. Then go back into the cut - but don't drop too far below your 'new' TDEE. The idea in cutting isn't to constantly reduce calories, or when all is said and done (in the case of a big guy like you coming from 320lbs, or even me when I was 255lbs), we'd be eating almost nothing by the time we got down to an appreciable bodyfat. This is why you must cycle your calories. Hope this makes sense.

**joecrx** · 12-08-2010, 09:12 PM

A little confused....in any case I will be going down south next week so I will stick to the diet but raise the caps a little as suggested and hit cardio hard. Then when I get back we will redesign my diet.

**tbody66** · 12-08-2010, 09:16 PM

we will be here when you get back, enjoy your time away, stay healthy, it will probably be time to look at changing the workout then too.

**joecrx** · 12-11-2010, 03:39 AM

Will do.... Thanks for the supprt guys!

**gbrice75** · 12-11-2010, 07:57 AM

Enjoy Joe!

**bigcwithane** · 12-11-2010, 09:34 AM

Great progress. You look awesome bro.

**joecrx** · 12-12-2010, 05:16 PM

Thank you guys...I'll be leaving the snow behind this Tuesday. Thanks fir all the support!

**joecrx** · 12-19-2010, 02:07 PM

Well guys, golds gym fort lauderdale is crazy!!! The girls are bigger than the boys! Awsome workouts as usuall. Any of you guys from Florida???

**joecrx** · 01-12-2011, 09:33 PM

Ok guys...I'm back! Florida was awsome....however the weigh in is 232. My food choices while down south may not have been the best but I've gotta say Americans know what's up when it comes to BBQ!
The important thing is I'm back to myself, my diet, my training and my home! So stay tuned for more updates and more pics as the progress continues. And as always guys don't hold anything back....I apprieciate honesty!!!

**joecrx** · 01-24-2011, 08:04 PM

227lbs. It is getting harder and harder to shed the pounds!

**tbody66** · 01-24-2011, 08:10 PM

post a pic

**joecrx** · 01-24-2011, 09:04 PM

I will soon. Thanks for checking in!

**tbody66** · 01-24-2011, 10:21 PM

you bet, hit it hard and prove you can bust through this.

**joecrx** · 03-16-2011, 07:29 PM

Ok my friends.....I know it's been a while but I'm back!!! Official weigh in is *******217lbs*******!!! I promise to post some pics this weekend. I have made some tweaks to the diet and upped the morning cardio, all seems to be going well!

**tbody66** · 03-17-2011, 07:50 AM

can't wait, joe, bring it!

**joecrx** · 03-17-2011, 05:26 PM

Ok earlier than expected, Please be honest guys!!!

**joecrx** · 03-18-2011, 04:26 PM

Damn you guys are making me sweat here!!!lol

**joecrx** · 03-19-2011, 06:28 PM

Bump!!!!!

**Sgt. Hartman** · 03-21-2011, 06:39 AM

Wow, nice job man. Amazing transformation - keep up your hard work

**joecrx** · 03-21-2011, 04:18 PM

Thanks man! I plan too!

**joecrx** · 03-24-2011, 06:12 PM

Bump

**joecrx** · 03-28-2011, 05:20 PM

Any idea on BF%? my guess was 25%!

**joecrx** · 03-31-2011, 07:54 PM

Bump

**LeoMH** · 04-01-2011, 04:27 AM

very inspirational keep up the good work u look great!

**gbrice75** · 04-01-2011, 08:28 AM

Joe, still doing great man! No way are you 25% bodyfat. The pics are deceiving due to loose skin; i'm certain bodyfat is lower then you think. Definitely not over 20%.

**joecrx** · 04-01-2011, 03:56 PM

Wow!!!! That's great news even though it's just a no. And I know I still have plenty of work to do!!! But I'm gonna keep killing it and hopefully by next summer I'll be beach ready!

**gbrice75** · 04-01-2011, 05:50 PM

Dude, I just went through this thread again and looked at the first pics you posted - amazing!! You are an entirely different person! You should be very proud of yourself.

Why don't you list your beginning and current stats so anybody just skimming the thread knows what's going on? You should also post a before and after pic side by side. =)

Love the ongoing positive attitude bro, keep it up.

**joecrx** · 04-02-2011, 05:30 AM

Sounds good buddy! I'll try to get that done today!

**joecrx** · 04-02-2011, 06:45 AM

Ok, so for the new commers here is the progress so far.
Started in Sept "09" at 320lbs and currently weigh in at 217lbs. 6'2".
As usuall all critisism and comments are welcome.

**Sgt. Hartman** · 04-02-2011, 10:06 AM

Originally Posted by joecrx

Ok, so for the new commers here is the progress so far.
Started in Sept "09" at 320lbs and currently weigh in at 217lbs. 6'2".
As usuall all critisism and comments are welcome.

Criticism?? WTF are you talking about dude? You look amazing - you don't even look like the same person as before. Just keep it up and stick to your plan.

What is your ultimate goal as far as BF% or weight?

**joecrx** · 04-02-2011, 11:49 AM

Thank you! I don't really have a goal as far as weight goes, I have never been this low before so don't know what to expect! I thing at my Hight I would like to be a solid 215lbs maybe 12% bf and then set my next goal.

**gbrice75** · 04-02-2011, 02:36 PM

Thanks Joe, this is what I wanted to see. Side by side, i'm amazed all over again and I just looked over the thread yesterday. Big congrats bro.

**joecrx** · 04-02-2011, 02:56 PM

Thanks guys! Let me tell you I honestly could not have done it without all the help and tips I got on this site! You guys are the best......don't stop following cause we still have a long way to go!!!

**joecrx** · 04-05-2011, 06:57 PM

Bump!!!

**tbody66** · 04-05-2011, 08:07 PM

Joe, the pics are great, you've accomplished amazing results already and I know you're gonna keep rockin' it out. Give us an update on the diet and training programs so we can give some tweaking advice.

**joecrx** · 04-06-2011, 01:42 AM

Thank you very much sir! I defiantly am gonna try!
There may be slight variances from day to day depending on protein sources but this is the norm.

Meal 1

- 1 scoop whey protein
- 1 protein bar(detour)
- 1 cup pineapple juice

Meal 2

- 5 oz lean beef/chicken/tuna
- veggies
- 2 tsp olive oil

Meal 3

- 5 oz lean beef/chicken/tuna
- veggies
- 2 tsp olive oil

Meal 4

- 5 oz lean beef/chicken/tuna
- veggies
- 2 tsp olive oil

Meal 5

- 5 oz lean beef/chicken/tuna
- veggies
- 2 tsp olive oil

Meal 6

- 1 scoop casine protein

**joecrx** · 04-07-2011, 10:54 AM

My training split is

Chest/bi
Shoulder/tri
Off
Back
Legs
Off

3 sets of 3 exercise per body part on day one and two

4 sets of 4 exercise per body part on day 3 and 4

Day 1 and 2 will usually do a multi-joint exercise to start with db or bb then
cable and finish with smith or hammer machine.

Day 3, chin ups, deads, bent over rows and then seated rows

Day 4, squats, seated leg press, seated leg curls, seated leg extensions, calfs.

This is an example but I do switch it up very often. Always the same kind of
outline and about a min or two rest between sets. Occasionally I also superset
some exercises and have been testing out some monster sets for my shoulders.