New Diet for 2015

[Jay414]

Good read this I'm gona mold my training and that similar to this keep up the good work panzer

[Panzerfaust]

Thanks guys, it's nice to see comments...otherwise I update this everyday regardless but always nice to see input or hellos etc.

I tell you the diet is getting oooooold, particularly the egg whites and that last meal. Pretty much going into auto-pilot on those but once this approach zimmers down and I make the first adjustment I will probably look at changing up some protein sources (turkey/fish i'm guessing).

Egg Whites in 45m....yay me!

Remember, no cheat meal so far and not one planned anytime soon.

[RaginCajun]

Why not change that last meal to some cottage cheese, switch some meals around.

[Panzerfaust]

Why not change that last meal to some cottage cheese, switch some meals around.

I'm not ready to switch any meals just yet, no need to disrupt what is currently working. Once progress slows, then I will make adjustments.

[Panzerfaust]

Week 3 - Day 5

Biceps/Triceps/Abs/30m Cardio

Pretty good morning of training, consistently pushing harder each time out which is good. Building up some endurance during more strenuous activities.

Bicep/Wrist Warmups
Bicep Curls with DB's x 3 or 4 (went by feel)
Tricep pulldowns x 4
BB Bicep Curls x3
Skull Crushers x 3
Forearm curls (or however you explain then, something I rarely do but went with today)
Seated Bicep Cable Curls

Wanted to start doing some dips just to ease back into that movement, their machine was down. Will add those in tomorrow at another gym I like better.

I can now walk normal but still some slight tightness in my calves (left one in particular). Goddamn i'm telling you guys, be careful on your ROM. It's important to get that full stretch and squueze out of it but jesus christ on the cross it crippled me for four solid days. I don't think I will do calves tomorrow

[Panzerfaust]

Week 3 - Day 6

Legs/Abs/Dips/No recumbent bike or cardio today

Had a good workout today, got a good warmup in

Leg Extensions - 3-4 sets
Hamstring Extensions - 3-4 sets
Dips - 4 sets
Hack Squats - 3-4 sets
Seated Hip Adduction/Abduction

ABSOLUTELY NO CALVES TODAY, HELL NO, JUST HELL NO!

I am going to throw in an extra cardio session tomorrow, so make my day off an active rest day.

[RaginCajun]

I'm not ready to switch any meals just yet, no need to disrupt what is currently working. Once progress slows, then I will make adjustments.

Gotcha, just wanted to give you some other options.

[Panzerfaust]

Oh yeah, you're awesome, thanks...we will see after tomorrows weighin if its a good time to change it up

[Panzerfaust]

Week 3 - Day 7

Extra 45m AM Cardio Session done today

[Panzerfaust]

Week 4 - Day 1

Woke up to not so good results, weighin day

260lbs

That's .8lbs lost...this is obviously an anomaly due to various reasons. I will weighin again tomorrow to check again, if its the same it is what it is. The work is getting done, if anything I didn't eat enough over the weekend but my meals were there. I had no rest day this week, I turned my day off (Sunday) into an active rest day of 45m AM cardio

If the scale doesn't show anything by next Monday then it's probably time we start to tweak the diet and this would be a perfect time to switch up the various protein/fat/carb sources

Time to go train....

**EDIT*

Feel a dump coming on, thats gotta be what this is. I'm being held down by scheiße!

** 2nd EDIT**

In from training, 259.6lbs after training, still no dump and had water etc. during workout.

Back training went well, stayed off the lower back today. All upper back day

Machine Rows x 4
Machine Upper Pull Down into Lat x4 (Not sure what this is called)
Rows x 4

My Grip is a huge problem, from here on out I will take my straps in.

1 Arm DB Rows x4 (Again, losing grip a major issue)
Lat Stretch/Pull Down x 4

30m Cardio

[phreezer]

Best of luck.. was trying to help. I should have known better. I'm sure your way you'll get you where you want to be.

take care,

P

[RaginCajun]

??? Well one thing is for certain, you can't read very well or at all but sure can type a lot for someone with an opinion on a thread in which he most certainly did not read.

Haha!

[phreezer]

??? Well one thing is for certain, you can't read very well or at all but sure can type a lot for someone with an opinion on a thread in which he most certainly did not read.

Well, on January 15th you said you were 260lbs.. You posted this morning that you woke up and was 260lbs.. So you said you lost .8lbs.. Ok sorry.. didn't mean to minimize your almost 1lb loss in a month dude.

I was just trying to help and share some personal experience.. My bad. Hope you have a nice day. Good luck on your weight loss chief.

[RaginCajun]

How are you weighing yourself?

Is it exactly the same each day?

If not, then hard to tell. I can fluctuate in weight up to 5 pounds a day depending on my water intake

[Panzerfaust]

How are you weighing yourself?

Is it exactly the same each day?

If not, then hard to tell. I can fluctuate in weight up to 5 pounds a day depending on my water intake

Weighin is on Monday after waking up and taking a wiz, same as last week. Remember the first week I went with what I use to do which was weigh after workout bla bla. So i'll stick to the consistency of Monday AM after first wiz.

[phreezer]

You're pretty much a dick huh? Well, just keep doing what you're doing man.. it's obviously working so well for you at .8lb weight loss a month. At this rate In just 3-4 short years you may lose that extra 40 or 50lbs you're carrying around..

Yeah yeah.. stay off your thread. No worries. I'm done.

So Jan 15th is the only post I have made eh? Yeah, if after the second reply you still didn't go back and do elementary reading then yeah, be off my update thread.



Weighin is on Monday after waking up and taking a wiz, same as last week. Remember the first week I went with what I use to do which was weigh after workout bla bla. So i'll stick to the consistency of Monday AM after first wiz.

[Panzerfaust]

Week 4 - Day 2

Weighed in this morning at 260.4

It's time to crank down on the diet some, remember we started as high as possible so we would have room to make adjustments and not be extremely low on the kCals

Chest/Cardio today. Got some good squeeze in on all chest movements but when I went to do DB flys, just wasn't engaged in the movement today, perhaps I had already burned the chest out, on to next time. Did some cable flys as well then onto 30m Cardio

Weighed after training 259.4lbs

Again, probably best we look at manipulating the diet some. I dare say crank down on the pro/fat so I could remove the tuna/flax meal and that would look like this

Meal 1

ON Whey Protein w/ 1c Oats - 520kCals 7g Fat 56g Carb 56g Pro

Meal 2

7oz Chicken w/ 1/2c White Rice - 490kCals 5.2g Fat 62g Carb 44.5g Pro

Removed Meal

Tuna w/ 1Tbsp Flax - 275kCals 16.5g Fat 0g Carb 32.5g Pro

Meal 3

7oz Chicken w/ 2Tbsp Natty PB, Kale or a Fiberous green veggie - 420kCals 21.2g Fat 6g Carb 46.5g Pro

Meal 4

ON Whey Protein w/ 1Tbsp Flax - 345kCals 15g Fat 2g Carb 46g Pro

Meal 5 (Before rest)

1.5c Egg Whites w/ Spinach, 1Tbsp Flax - 323kCals 14g Fat 7.9g Carb 39.8g Pro

New Total

2,098kCals 62.4g Fat 133.9g Carb 232.8g Pro

2,323kCals 77g Fat 133.9g Carb 263.3g Pro

So we removed the following amounts

225kCals 14.6g Fat 0g Carb 30.5g Pro

Thoughts? So if this can get things moving again, perhaps the next adjustment could be consistently add another cardio session or something.

[RaginCajun]

try that and see where it takes you. maybe drop it to 300-500cal range after a week if still stagnant

[Panzerfaust]

Thanks RC, yeah let's try this 225 drop and see what we come up with

[Panzerfaust]

Week 4 - Day 3

Active rest day - 45m AM Cardio complete

Definitely took some focus to get the last 10 minutes in, not sure why but regardless it's not an option to bitch out so it's done.

Lower back is sore sore sore...I think this happened from last Saturday ab routine, very uncomfortable sleep last night.

[Panzerfaust]

Week 4 - Day 4

Shoulders - Again, starting to pick it up some.

DB Side Raises
DB Side Lateral Raises
Seated Rear DB Raises
Reverse Flys - Focused on squeezing and holding at the end of the movement (this was a good one today, woo)
Barbell Upright Rows
Shoulder Press - Hammer machine
Seated One Arm Side Raises (finish off the side deltoid)
30m Cardio

I am going to do an Ab routing later today. Lower back is getting better...I think I can feel the 225kCals drop...that and maybe because I have begun making my last meal Egg Whites, a little lighter perhaps versus Chicken and Greens. Regardless, moving along

[Panzerfaust]

Week 4 - Day 5

Biceps/Triceps/Abs/30m Cardio

Again, more and more each time...incorporating dips now and more strenuous movements. Barbell curls, DB curls and hammer curls etc.

Using machines for maybe a finish to get a little more in.

[RaginCajun]

How's the cardio?

[Panzerfaust]

30m after training so 5x30m sessions and 1x45m AM cardio. Last Sunday which is my normal rest day, I did an extra 45m AM cardio. Might do it again this Sunday

[RaginCajun]

Just something to change it up some, do you ever do sprints or HIT cardio?

I normally do it on a treadmill.

5 min warmup walking, then 1 minute sprint followed by 1 minute walk (shoot for 8-10 reps or more).

[Panzerfaust]

For sure, let's see what we come up with on Monday and see where the weight is, we should be doing good. I feel good and can tell I am not eating that other meal, I am really ready for my first meal after training since dropping it.

[Panzerfaust]

Week 4 - Day 6

Went to an event last night, took a meal with me and had it in the parking lot beforehand. Had a Diet Coke in the event (sooo good). Came home late and cooked my final meal and ate around 11PM. Got a late start to the day today, slept in and woke up had some coffee and headed to train legs around 10:30AM...I kinda felt it would have been better to eat my first meal (Whey/Oats) then train an hour later but it was already later in the day and just wanted to get started....with that said, felt today's legs would be under performed.

I went to my normal gym, terrible place for legs since I refuse to go back to raw squats (those days are over and **** that) and my legs are like tree trunks anyway.

Leg Extensions
Hamstring Extensions
Calves (Very little, there is this massive tightness running down my entire calve on the left side..remember I was hobbled for 5 days last time I worked calves)
Adduction/Abduction
Body Weight Lunges
Stretched my calves out
20m Cardio

I'm going to throw in another 45m cardio session tomorrow AM like last week. No full rest day this week again. I'm feeling fine, not too run down which is a good sign.

[Panzerfaust]

Week 4 - Day 7

Decided on a full rest day this week, had a diet pepsi as a "treat'

[Panzerfaust]

Week 5 - Day 1

257.6lbs

So looks like the diet adjustment has worked, I took a full rest day yesterday. This will be the last time I weighin on Mondays, I am going to move weighin to Friday because when the day comes I want to add a cheat meal and I do it on Saturday it makes no sense to weighin on Mondays.

Going to go train...back day...

Ok, Back Training done...again stepping it up. Bringing in the copound movements now baby...but slowly. lol

Warmed Up with Machine Rows x 4
Warmed up lower back with lower back extensions (seated machine)
Deadlift x 4
Bent Over Barbell Rows x 4
One Arm Dumbbell Row x 3
Reverse Seated Upper Back Flys (arms completely extended, no bend)
30m Cardio

[Panzerfaust]

Week 5 - Day 2

Chest Day

Machine Flys to warmup x4
Flat/Incline DB Presses x3 - Getting stronger finally
DB Flys
Cable Flys
DB Pullovers
30m Cardio

[RaginCajun]

datta boy!

[Panzerfaust]

Week 5 - Day 3

Active Rest Day - 45m AM Cardio

[Panzerfaust]

Week 5 - Day 4

Shoulders

Warm Up the Front and Side delts...sleepy this morning.

One Arm DB Side Raises
DB Side Raises
Seated Rear DB Raises
Reverse Cable Reverse Pulldowns (rear-delt work)
BB Front Raises, finished off with some DB Front Raises
Barbell Upright Rows
Reverse Flys (bent elbow)
30m Cardio

[Panzerfaust]

Week 5 - Day 5

Biceps/Triceps/Abs/30m Cardio

Bicep Curls with DB's x 3
Tricep Rope Pulldowns/Ab Crunches x 4
BB Bicep Curls x3
Skull Crushers x 3
Dips x 4
Seated Bicep Cable Curls
30m Cardio

[Panzerfaust]

Week 5 - Day 6

Leg Day

Had a long workout today and got in the best leg workout yet.

Leg Extensions
Hamstring Extensions
Adduction/Abduction
Everyone wanted to do legs today or at least what I wanted to do so added in some dips
Hack Squats x 4
Calves x 4 or 5 Stretched calves out in between sets
Leg press/Calve press x 4 (Did various foot positions)
15m Cardio (Was a long workout but thought I would at least do some cardio)

I am not sure what's up, I have yet to have a cheat meal. Any meal substitutions have been accurate to match the previous protein source (i.e., Turkey vs Chicken). I feel good and I feel like progress is being made but we need to get this goddamn scale to cooperate. I was 257 yesterday morning so something isn't working here...so I am thinking of doing a few things

Option 1 - Have a cheat meal today - Pizza or whatever the ****, slam some shit down...then get back to the diet and re-check weight next Friday
Option 2 - Start adding secondary gym a few days a week to squeeze in more cardio (do 2-3 extra 45m sessions)
Option 3 - Adjust the diet and drop kCals yet again

Again, this is the current plan from the last change.

Meal 1

ON Whey Protein w/ 1c Oats - 520kCals 7g Fat 56g Carb 56g Pro

Meal 2

7oz Chicken w/ 1/2c White Rice - 490kCals 5.2g Fat 62g Carb 44.5g Pro

Meal 3

ON Whey Protein w/ 1Tbsp Flax - 345kCals 15g Fat 2g Carb 46g Pro

Meal 4

7oz Chicken w/ 2Tbsp Natty PB, Kale or a Fiberous green veggie - 420kCals 21.2g Fat 6g Carb 46.5g Pro

Meal 5

1.5c Egg Whites w/ Spinach, 1Tbsp Flax - 323kCals 14g Fat 7.9g Carb 39.8g Pro

Total

2,098kCals 62.4g Fat 133.9g Carb 232.8g Pro

I am NOT taking something either, this Diet/Training thing needs to be figured out. I use to train twice a day: 1hr AM Cardio and Training in the PM

I have got to start kicking the shit out of the 250's....thoughts on the options I laid out?

[Panzerfaust]

Week 6 - Day 1

Back Day

Felt weak today, just not a good morning but oh well. I trained regardless

Pulldowns
Rows
Various pulling exercises using machines
Abs
Reverse Flys
30m Cardio

Decided not to do any of the options I mentioned, still no cheat...just lumbering along I guess. See what happens Friday morning at weighin. Actually missed one meal yesterday but **** it who cares...same shit another day here.

[Panzerfaust]

Week 6 - Day 2

Chest

A better day than yesterday but starting to wear down...I need some positive energy, a kick in the ass, something. Where are all the gurus that use to roam the board? RIP Swolecat...jesus!

Feeling worn down so stretched first...cable flys, and presses...felt good and got the blood flowing.

DB Incline Press
DB Incline Flys
Decline Press hammer machine
DB pullovers
30m cardio

[RaginCajun]

feeling worn down, maybe a full rest day is in order.

or, maybe time for a carb up day

[Panzerfaust]

I presented some options on Week 5 Day 6 above knowing something needs to change...just not sure where all the gurus have gone. Looks like I will fumble through this week at this rate, weighin on Friday and go from there. Maybe my first cheat meal on Saturday, I don't know at this point

[RaginCajun]

I presented some options on Week 5 Day 6 above knowing something needs to change...just not sure where all the gurus have gone. Looks like I will fumble through this week at this rate, weighin on Friday and go from there. Maybe my first cheat meal on Saturday, I don't know at this point

Why don't you have a carb up day on Saturday and see how it goes.