Gingers get your a** back in shape log

[GingerbeardJ]

Hey all long time no see. Hope everyone is doing well see mostly everyone is growing still big fuks! Some may remember me others may not wasn't a huge contributor but had a couple logs. Well a few month back I had a little accident and tore my meniscus and mcl and it took me out for awhile! Unfortunately couldn't do much and put on quite a bit of extra weight which always sucks. Finally able to start hitting the gym and hitting cardio (still can't hit legs like I'd like but somethings better than nothing)! I'm going to be posting my diet intake and workouts in here to get me back on track!

Will post before and after pics as well. This is drug free for probably the first two months till I can drop some body fat with the diet and cardio.

Macro wise looking to be around 260 to 270g of protein 250 to 300g carbs and 35 to 45g of fat starting out.

Work outs are bright and early any where between 5 and 6 am so I normally do a protein shake or drink some egg whites right away before the gym just to have something in the stomach. Workouts are quick and intense, normally around 45mins 4 to 5 workouts and than 30 mins of cardio. Classic bro split for lifting.

Starting weight is 269 at 6'8 body fat I'm not sure besides way to fuking high lol.

Always looking for criticism and feed back for help will take it all in! Thanks guys & gals.

[RaginCajun]

Welcome back Ginger!

Will be following along

[kelkel]

Are you going to add progress pics along the way?

[GingerbeardJ]

Welcome back Ginger! Will be following along

awesome to hear! Appreciate the support.

[GingerbeardJ]

Are you going to add progress pics along the way?

Yeah I was thinking so. More than likely will take pics every two weeks. Being drug free at the moment probably won't be many drastic changes besides dropping a lot of water after first.

[Bio-Active]

Welcome back

[krugerr]

6'8" it's not often I meet someone bigger than I!

/Subbed

Good luck!

Sent from my iPhone using Forum

[GingerbeardJ]

Macros for yesterday. Would like to get the carbs up a bit and lower the fat a little.

[GingerbeardJ]

This morning hit arms

Hammer strength tricep push down machine
Super set
Standing dumbbell curls
4 set for 12 12 9 8

Standing overhead tricep extensions
Super set
Hammer curls
4 sets for 15 12 12 10

Reverse grip push down
Super set
Machine curls
4 sets for 12

Weights done in 40 mins hit 30 mins of cardio after.

[SlimmerMe]

Keep loggin'.......It helps!

SM

[RaginCajun]

keep it up Ginger!

is your wife helping you along the way?

is she busting dat arse?

[GingerbeardJ]

keep it up Ginger! is your wife helping you along the way? is she busting dat arse?

yeah she's back on it as well! Which is nice! Trying for kiddos at the moment so the diet with all the micronutrients is never a bad thing for that either. She's not gonna be happy tho when I can be on gear and she can't be haha!

[GingerbeardJ]

Missed a meal yesterday cause I forgot my damn can opener at home. Had no way to open my tuna at work. Not quite strong enough to rip the cans open!

[GingerbeardJ]

Day 3

This morning hit back
Lat pull downs shoulder width grip
4 set 12 12 10 8

Lat pull downs palms facing each other.
3 sets 12 12 10

Barbell rows on smith machine
4 sets 12 10 8 8

Dumbbell rows
4 sets of 10

Cable pull downs
4 sets of 15

30 mins of incline walking and I was out. Got the weights done in about 40 mins.

[NACH3]

Yo brother... Just saw this now! Welcome back my man!

Keep logging man - and best of luck with the kiddos!

[GingerbeardJ]

Yo brother... Just saw this now! Welcome back my man! Keep logging man - and best of luck with the kiddos!

Thanks buddy.

[RaginCajun]

yeah she's back on it as well! Which is nice! Trying for kiddos at the moment so the diet with all the micronutrients is never a bad thing for that either. She's not gonna be happy tho when I can be on gear and she can't be haha!

Hahahaha

Kudos to y'all

[GingerbeardJ]

Starting to feel really good getting back into a routine. Keeping it simple dieting with the classic "bro" diet works the best for me. 4 or 5 protein sources and 4 or 5 carb sources is all I need. Simplicity is the key I believe and works the best. Just gotta know how to cook your food to not get bored.

[GingerbeardJ]

Macros from day 4

[GingerbeardJ]

Day 5 workout
Legs/arms

Did as much legs as my knee could handle.
Leg extensions 4 set of 15

Seated hamstring curls
Superset with
Lying leg curls
4 sets of 15

Body weight squats 4 sets of 20
Superset with
Body weight walking lunges 15 each leg.

Calves

Also did some light arms while wife squared and all that fun stuff.

Knee was very sore just after those movements which is a little disappointed but it will take time to get back to it.

[GingerbeardJ]

Macros from day 5

[GingerbeardJ]

Macros from day 10

Have been extremely busy these last few days wasn't able to log anything still stayed on track with the diet (thank god for meal prepping) and the training.

[GirlyGymRat]

Thought this was a female.....ginger. Lol. Welcome back!

[GingerbeardJ]

Thought this was a female.....ginger. Lol. Welcome back!

Lmfao well thanks!

[GingerbeardJ]

Macros from day 11

[t.m.s.flyers88]

I'm using the same site as you to log diet/ macros(don't think I can mention the name per spam blocker). Anyway anyone who isn't using one check it out it couldn't make it any easier. I've implemented so much of what I'm reading here to my diet/ workouts added so much efficiency. Thanks for the updates.

[RaginCajun]

looking good gingerbeard, keep up the hard work!

[GingerbeardJ]

Macros from day 14

Haven't noticed any changes yet which isn't to big of a problem being only 14 days in

[GingerbeardJ]

Macros day 15

[GingerbeardJ]

Absolutely murdered shoulders today in 40 mins. Was sore an hour after the workout.

[GingerbeardJ]

Macros for day 17

[GingerbeardJ]

Have been super busy lately haven't been able to plug all my food in the tracker but keeping the meals thee exact same so I know what about im getting. Switching the gym time up gonna start going later at night for a little while. Which sucks in our area cause the gym is so fing packed than. But gotta get it in

[RaginCajun]

what about hitting the gym early in the morning?

[GingerbeardJ]

what about hitting the gym early in the morning?

just need a little break from 4:30 am every day lol. We're actually gonna hit cardio MWF at the gym still in the am and tues/thurs hit it at home.

[RaginCajun]

just need a little break from 4:30 am every day lol. We're actually gonna hit cardio MWF at the gym still in the am and tues/thurs hit it at home.

i hear ya man!

i know my gym that i was going to about a month ago would be packed as hell in the evenings but wide open early

[GingerbeardJ]

i hear ya man! i know my gym that i was going to about a month ago would be packed as hell in the evenings but wide open early

yeah in big cities in a pain in the ass. Doesn't help being a commercial gym either.