not for the faint of heart lets get it on

[Okinawa_Power]

CRACKER keep doing what your doing!!! Your drive and determination will pay off!!!!!! Now go lift those heavy ass weights!!!!!!!! Make pain a friend and you will have a friend for life!!!!!!!!!!!!!

[Dont wanna be old]

Ok , Looking for updates .

Where's the 40 minute cardio ? 30 minutes cardio is the warm up for the last 10 .

What did you say you age was ? Heart rate looked high . You posted 180 , then 160 .

220 - age x 65% to 75 % is good to lose fat and not muscle .
75 % to 85 % lose overall weight .

If you are winded after sets of weights or takes a couple minutes to get heart rate down . Do the 65 to 75 cardio and every few minutes get HR 85 % or 90 % for 1 minute and drop back to 65 % . Keeps things interesting watching how long it takes to recover .

Good luck and keep going !

[thetank]

keep at it and stay dedicated bro. im anxious to see your progress.
all the best
tank

[stack_it]

bump for updates

[Misery13]

Wow sounds like your tracking on your goals...need a update with pics though...

[KnowHope]

Truly an inspiring read. Isn't easy posting stuff like this and becoming vulnerable. Anxiously await update pictures.

All the best Cracker!

[gigabitbucket]

want to wish you the best, looking forward to your transition! good luck!

[CRACKER]

You guys are amazing i stopped checking this thread i used to get emails so i figured noone had posted since like the nineteenth i took last week off and was lacking motivation for tomorrow and whammo there everyone is. Im doing great (wife got me a springfield 1911 for christmas) i will take pics today for everyone with a progress weight thanks for all of your support

[Okinawa_Power]

You guys are amazing i stopped checking this thread i used to get emails so i figured noone had posted since like the nineteenth i took last week off and was lacking motivation for tomorrow and whammo there everyone is. Im doing great (wife got me a springfield 1911 for christmas) i will take pics today for everyone with a progress weight thanks for all of your support

We are here for you big guy!!!!!! Keep up the hard work!!! SF1911 is a nice toy!!!! What do you hunt?

[DeepDiver]

Great work

[Hate Being Small]

good luck cracker

[edenfield]

Good luck with your diet man!

[6ft5]

You got me intrested now. Looks like your doing a great job. You have a big frame. I hate cardio unless I'm tryn to warm up my busted ass knee for leg day. Do you lift evey other day that's what I like to do it spares calories for building muscles, for me anyway. About the family and the eating thing getting pissed I do it to.. I come and what do I see. Oreio cookies. Soda pop. Candy. Candy bars. It pisses me off to. My gf who lives w me eats all that shit. I'm hungry all the time. Next thing u know I'm reachen for it.... Ahhhhh wtf is this crap doing in reaching distance of me. NOT COOL. Lol oh your doing a great job man!! Its all up to u. Diet is key

[Big Horsepower]

You guys are amazing i stopped checking this thread i used to get emails so i figured noone had posted since like the nineteenth i took last week off and was lacking motivation for tomorrow and whammo there everyone is. Im doing great (wife got me a springfield 1911 for christmas) i will take pics today for everyone with a progress weight thanks for all of your support

Update's bro? Alot of people read threads but not post. Keep up the good work.

["DIRTY D" SANCHEZ]

Thats f******g heart right there man. You keep this up man cuz i can tell you wants it. Its there its just a time thing. You've got everything you need just get time on your side and its nothing from there marn good work and good luck

[6ft5]

I'm sooooo getn back to stricter eating. Thanks dude

[CRACKER]

hey guys i have been back at it for a couple of months i figured i would update sorry i f*ckin flaked for a while no excuses thanks guys for the support

[vettewreck]

So what are your current stats then if you started at 365?

[CRACKER]

To be honest im going to try and stay away from the scale. And judge my progress based on how i feel and my clothes fit. My pants are pretty much falling off me and i didnt know untill recently that my upper arm had different muscles in it lol. (seperation between bicept and deltoid ) Because im doing cadrio and lifting the weight wont just fall off like people who just diet and cardio. I guess my philosophy is baby steps are better than no steps. And with a good diet and sticking with the routine its bound to happen

[MBMETC]

You guys are amazing i stopped checking this thread i used to get emails so i figured noone had posted since like the nineteenth i took last week off and was lacking motivation for tomorrow and whammo there everyone is. Im doing great (wife got me a springfield 1911 for christmas) i will take pics today for everyone with a progress weight thanks for all of your support

got a springfield 1911 my self ill post pics later
Attachment 112534

SPRINGFIELD 1911-KAHR ELITE 40-RUGER 357 6" ALSO HAVA A GLOCK19

[gbrice75]

Glad to see you back bro. I want to start seeing bi-weekly updates from you! =)

[CRACKER]

Gbrice could you help me put together a solid diet via email or PM ill shoot you some cash

[bigslick7878]

To be honest im going to try and stay away from the scale. And judge my progress based on how i feel and my clothes fit. My pants are pretty much falling off me and i didnt know untill recently that my upper arm had different muscles in it lol. (seperation between bicept and deltoid ) Because im doing cadrio and lifting the weight wont just fall off like people who just diet and cardio. I guess my philosophy is baby steps are better than no steps. And with a good diet and sticking with the routine its bound to happen

You need something to measure progress and at your weight a scale would help, along with a tape measure.

[CRACKER]

i appreciate your advice man but the last 6 times i get on the scale i rage cause its not the numbers i had in mind like i said when i feel a more measurable difference ill jump on the scale thanks for the input bigslick

[SergeantCarbs]

I have to agree with bigslick 100%. Of course most of our overall goals are better appearance & health but the truth is these will be such gradual changes to your body that happen of a long period of time that you wont notice it much. Are you really gonna notice say a 1/4" difference from your waist each week or remember the previous month you were actually 1" bigger around the waist? Its a lonnnnnnnnng journey and easy to get discouraged thinking theres a lack of progress or its not going fast enough. I personally feel comforted from keeping an Excel log to see the week to week progress I've made over the last 15 months.

[gbrice75]

Gbrice could you help me put together a solid diet via email or PM ill shoot you some cash

I'll help you put together a diet brotha, but don't want your cash. I do this because I enjoy it for me as well as for the people i'm able to help. FYI for the future - it's against the rules anyway bro, lol.

PM me your current diet, as detailed as possible (time of day for each meal, macros, etc) and i'll help you work it out. Also include your stats, etc. I'm to lazy to re-read the entire thread!

[tbody66]

Post some current pics, and post your workout program up so I can have a look at that too.

[CRACKER]

i have to make a run out of town guys but i will make a long winded post this evening thanks gbrice and tbody

[gettingthere]

Every respect for what your doing here....lets face it, it takes balls!! best of luck and be sure to stick at it, il be keeping an eye on this one

[CRACKER]

Allrighty TBody, and gbrice so my current routine is as follows i start my week on tues and run it through sat
tues morning: ride 7 miles, evening: back
wed morning: abs, evening: chest
thur morning: ride 7 miles, evening: shoulders, traps
fri morning: abs, evening: arms
Sat morning: ride 7 miles, Off in the evenings
Sun off
monday off

My daily schedule looks like this:
10:30 Wake up
11:00 ride
12:00 eat breakfast: 4 egg whites and 2 whole eggs, 2 pieces of toast with Natty PB and large glass of orange juice
1:00 school
3:00 eat chicken and green veggies
6:00 eat chicken sandwich (grilled chicken breast with 2 pieces wheat toast and 1 tbs mayo)
9:00 eat Chicken and wild rice
10:30 gym
12:00 dinner with red meat usually lean steak with green veggies
1:30a.m. 1 serving ON pro complex
2:00am bed



Meal 1: (breakfast)
Cal: 720
Protein: 43g
Carbs: 78g
Fat: 27g

Meal 2:
Cal: 185
Prot: 36g
Carb: 5g
fat: 3g

Meal 3:
cal: 365
Prot: 44g
Carb: 20g
fat: 25g

Meal 4:
Cal: 395
Prot: 41g
Carb: 42g
Fat: 7.5g

Meal 5:
Cal: 500
prot: 52g
carb: 12g
Fat: 30

Meal 6:
cal: 260
Prot: 60g
carb: 4g
fat: .5g
-------------------
Daily TOTAL:
cal: 2,435
Prot: 276g
Carb: 161g
Fat: 93g

MACROS:
fat: 17.5%
Carb: 30.5%
Prot: 52%




I try to eat 2 cheat meals a week. One usually being a dinner (usually a streak with mashed potatoes and raspberry tea to drink or something along those lines NO SODA!)with the wife on saturday night and the other a breakfast with family on sunday morning(2 scrambled eggs, hash browns, OJ, bacon and 2 triangles of french toast).


THANK YOU IN ADVANCE gentlemen!!

[gbrice75]

Allrighty TBody, and gbrice so my current routine is as follows i start my week on tues and run it through sat
tues morning: ride 7 miles, evening: back
wed morning: abs, evening: chest
thur morning: ride 7 miles, evening: shoulders, traps
fri morning: abs, evening: arms
Sat morning: ride 7 miles, Off in the evenings
Sun off
monday off

My daily schedule looks like this:
10:30 Wake up
11:00 ride

What is ride - biking? So you're doing your cardio on an empty stomach which is fine and probably best - but we want to be careful not to burn LBM as well as fat. I would suggest a protein shake upon waking (just protein/water), or at least some BCAA's.

12:00 eat breakfast: 4 egg whites and 2 whole eggs, 2 pieces of toast with Natty PB and large glass of orange juice

We can make this much better. Keep the eggs as is, drop everything else. Replace the toast with 1/2 cup oats. Sweeten with splenda and cinnamon. Add 1/2 cup of berries to the oats - I like blueberries, but you can use whatever you'd like. The PB in this meal is unnecessary fat in addition to the 9g fat you're already getting from the eggs - WAY too much fat. Then the OJ... well, pure sugar. Fruit juice (and to a lesser degree fruit in general) has no place in your diet right now. Remember that meals high in fats AND carbs (like this one currently is) is a recipe to gain bodyfat. Add simple/high GI carbs (OJ) to the mix and you can count on it

1:00 school

3:00 eat chicken and green veggies

How is the chicken prepared? How about the veggies? Any complex carb or healthy fat in this meal?

6:00 eat chicken sandwich (grilled chicken breast with 2 pieces wheat toast and 1 tbs mayo)

Drop the toast and mayo. Grilled breast is fine. Replace carbs with a better source - sweet potato, lentils, beans, yam, quinoa, brown rice, etc. Forget the mayo all together

9:00 eat Chicken and wild rice

Rice wouldn't be my first choice, but pre-workout it's decent I guess. Make this brown or basmati rice

10:30 gym

Add a PWO shake - 25g whey and add 1/2 cup oats to the shake

12:00 dinner with red meat usually lean steak with green veggies

Great, I like this meal

1:30a.m. 1 serving ON pro complex

Good deal. Add 1tbsp of natty PB here. See! I still let you have your PB! =)

2:00am bed



Meal 1: (breakfast)
Cal: 720
Protein: 43g
Carbs: 78g
Fat: 27g

Fats WAY too high, but we fixed it. Carbs way too high, fixed that too. Not sure where you're getting 43g protein from - 2 eggs and 4 whites - I get around 30g. Maybe you were counting the bread and PB?

Meal 2:
Cal: 185
Prot: 36g
Carb: 5g
fat: 3g

We need to get more of something in here - a protein only meal isn't ideal. Need some fuel. Early in the day like this, i'd recommend carbs over fats. Gotta add in a good complex carb here

Meal 3:
cal: 365
Prot: 44g
Carb: 20g
fat: 25g

We fixed this meal by removing the mayo. The meal as you had it is WAY too high in fat. Now we've nearly stripped allthe fat out of it, and replace that crappy bread with a good carb

Meal 4:
Cal: 395
Prot: 41g
Carb: 42g
Fat: 7.5g

Your meals should be looking more like this one

Meal 5:
Cal: 500
prot: 52g
carb: 12g
Fat: 30

30g fat is high - how big is this portion of steak? Bring it down a notch, try to get fats to around 20g

Meal 6:
cal: 260
Prot: 60g
carb: 4g
fat: .5g

And here we added in some PB. The fats will slow protein absorption even further throughout the night
-------------------
Daily TOTAL:
cal: 2,435
Prot: 276g
Carb: 161g
Fat: 93g

MACROS:
fat: 17.5%
Carb: 30.5%
Prot: 52%

Your fat macro is WAY off. It almost looks like you counted fat as 4 calories per gram when it's supposed to be 9. You're overeating, getting WAY more fat then you think. As an example - for a 2500 calorie diet, if fat were 20% of that diet, that only comes out to 55g or so. You claim a 2400 calorie diet w/ 17% fat, yet you're at 93g! Almost double! No worries, I think we've fixed most of that above.

Work out your new macros and post up the revised diet so we can go through it a 2nd time.




I try to eat 2 cheat meals a week. One usually being a dinner (usually a streak with mashed potatoes and raspberry tea to drink or something along those lines NO SODA!)with the wife on saturday night and the other a breakfast with family on sunday morning(2 scrambled eggs, hash browns, OJ, bacon and 2 triangles of french toast).

I'm all for living a normal life, being with the family, etc. But right now, you need to limit this to 1 cheat meal. I'd like to see none, but i'm realistic. So pick dinner or breakfast (my vote would be breakfast although your dinner choice sounds like much less of a cheat meal... I just love breakfast!) and stick with it - it won't be forever.


THANK YOU IN ADVANCE gentlemen!!

Diet comments above in bold. Needs alot of work, but I believe you'll be headed in the right direction if you implement my changes

[Cheetah]

Barn Door!

[CRACKER]

Gbrice so chicken is grilled and veggies are boiled or steamed also yes i was speakin of a road bicycle i will re-do this when i get a minute and you can go through it once more. Thank you

Barn Door?

[CRACKER]

got on the scale tonight at the gym i was 372 ( thumbs down )

allright gbrice so you said my calories or something was off all i did was look at each food item and write that down i didnt use a formula based on calories per gram of carb or fat or protein

yes it is a bicycle and i think im just going to start riding 5 days a week

here is the revision with you suggested thanks again sir

1st meal 4 egg white 2 whole eggs and half of cup oats cooked with half a banana

675 cal, 22g fat, 55g pro, 79g carb,

2nd meal 6 oz grilled chicken bread with 1/2 cup steamed green veggies or perhaps you could suggest a "good complex carb" im at school here so it has to be simple and easy basically a reheat meal

185 cal, 3g fat, 36g pro, 5g carb

3rd meal 6 oz grilled chicken breast with 1 cup grilled sweet potato fries

268 cal, 5g fat, 38g pro, 24g carb

4th meal 6 oz grilled chicken breast with 1 cup brown rice

395 cal 8g fat, 41g pro, 42g carb

5th meal pwo shake ( how do you add oats do you cook them i tried it uncooked and that sh*t was weird and nasty

560 cal, 7g fat, 73g pro, 54g carb

6th meal 4 oz lean red meat and half cup steamed green veggies ( i cut the portion of steak by a third to go from 30g of fat to 20 like you suggested

360 cal, 20g fat, 36g pro, 12g carb

7th meal bedtime shake ON pro complex with 1 tbs of natty pb

356 cal, 17g fat, 68g pro, 10g carb



Totals

2799 cal, 82g fat, 347g pro, 147g carb


60% pro 25% carb 15% fat

thanks again gbrice

[Ramaudio_inc]

take the diet advice here to heart... I modified my diet completely(with the help from several guys here) and went from 245 9mo ago to 219(202 before my cycle now (but only about (10%ish before the cycle 14%bf now.. was in the 20%'s) real life changer...

[tbody66]

Post that workout up so I can work with you on that. Go to the diet thread and join the AR remote trainer challange, it would be very beneficial to you.

Happy Thanksgiving!

[CRACKER]

allrighty well im rolling with the second revision to the diet going grocery shopping and we will see what happens we can allways modify i adjust from there

tbody im down with the challenge

i will go sign up

[tbody66]

allrighty well im rolling with the second revision to the diet going grocery shopping and we will see what happens we can allways modify i adjust from there

tbody im down with the challenge

i will go sign up

I saw that, I'm stoked for you!

What workout are you doing for the next four weeks though?

[CRACKER]

man yesterday was my first day running that diet as stated and i felt pretty damn amazing cardio was crazy this morning was in the zone tbody im going to type up a basic routine when i get home from school thanks again all

[TheMemoryRemains]

motivation + knowledge/plan is key, goodluck!