not for the faint of heart lets get it on

[CRACKER]

hey guys take it easy on me lets get this party started lets play transform the motivated fatguy i was in it hardcore and i lost my eye at work im currently back at it but tired of doing shit with no results i really respect all you guys and would appreciate all your help i just want to be around to raise my son i forgot im sorry im 6"3 and 365 have no clue of b/f any guesses

[Big]

you've got some size, get the diet tweaked and pump up the cardio and training and you could be a beast.

[MuscleScience]

you've got some size, get the diet tweaked and pump up the cardio and training and you could be a beast.

Agreed,

[Okinawa_Power]

you've got some size, get the diet tweaked and pump up the cardio and training and you could be a beast.

Agreed with Big...I wish I had the size you have!!! I think it is easier to work down then working up!!!! Like Big says get that diet in check and up your cardio and you will be a freaking monster!!!!

[Ronnie Rowland]

I think you are going be in for a big surpise once you get the body fat levels down!

Your diet should be high in protein and low in both carbs and fats. Eat most of your carbs for breakfast and pre-workout. Cut out all carbs around 2pm. Switch over to protein/fats. Eat smal meals and do not bloat up. You will feel sluggish at times but stick to it!

Training hard with weights and do some cardio as everyone is suggesting. More volume will burn more calories so do around 10-12 intense sets for most major body parts.

[kalspic]

if you get down to 15% bf you'll be a tank

[CRACKER]

allright so heres the deal this is gonna be a log followers welcome
heres my old routine and diet

530 rise and shine take fat burner drink 18 oz of water
6:00 cardio switching between 3 mph and 5 at 2 minute intervals
7:00 8 eggwhites 1 whole egg with alittle ketchup (low sugar) 1/2 cup oats
10:00 4 oz tuna half cup rice
1:00 4 oz chicken and 2 slices whole wheat bread
3:30 4 oz tuna and white rice
4:45 n.o. xplode
5:00 gym
6-6:30 pwo shake on pro complex
7:30 dinner chicken or tuna and rice
30 min before bed one more protein shake



this is what im starting tomorrow
530 get up drink water no fat burner
6:00 cardio 30 to 40 min high intensity on eliptical (pulled achellies
7:00 8 egg whites and half cup of oat meal
10:00 8 oz lean meat
1:00 8 oz lean meat and 1 cup broccoli
4:00 8 oz lean meat and 1/2 cup broccoli
6:00 gym
7-7:30 pwo shake
8:30 8 oz red meat 1/2 cup broccoli
30 min before bed one more shake

^^since im currently on 500 test e a week for another 2 weeks i am not taking fat burners or a pre workout supp


workout schedule will go as follows
1x10 for warmup 50% first exercise ther 4x10 for rest last exercise is dropset to failure

monday-back deadlifts, barbell rows, 1 arm cable rows, and underhand grip pulldowns, t bar if im feelin froggy

tues-chest incline, decline, flat, press with dumbells and flys on pec dec

wed-leg press, strait legged deadlifts smith machine squats , leg extensions sitting calf raises

thur- shoulders/traps side raises, upright row, shoulder presses, rear raises, shrugs all with dumbell

friday bi's tri's preacher (ezbar ) concentration curls, and arm blaster hammer curls, tricep rope ext. dips and dumbell kick backs


doing cardio 6 days a week with 2 days off between arms and back

so that being said any suggestions also what do you guys think my b/f is and what do you think i will wiegh at 12 to 15%

thanks again all hope this is alittle more info

[Booz]

good luck mate props to you for your goals.....................

[magaton]

Good Luck man. Stick with it, stay disciplined and you will be a very happy camper!

[CBGB]

I'm interested in seeing how you do. Good luck man, and don't hesitate to ask for advice.


Why are you on test......for two weeks?

[CRACKER]

no i have 2 weeks left of my cycle i am on trt but decided to kick it up a notch for 10 weeks after which i will cruise at 250 a week with bi weekly inj

[MuscleScience]

allright so heres the deal this is gonna be a log followers welcome
heres my old routine and diet

530 rise and shine take fat burner drink 18 oz of water
6:00 cardio switching between 3 mph and 5 at 2 minute intervals
7:00 8 eggwhites 1 whole egg with alittle ketchup (low sugar) 1/2 cup oats
10:00 4 oz tuna half cup rice
1:00 4 oz chicken and 2 slices whole wheat bread
3:30 4 oz tuna and white rice
4:45 n.o. xplode
5:00 gym
6-6:30 pwo shake on pro complex
7:30 dinner chicken or tuna and rice
30 min before bed one more protein shake



this is what im starting tomorrow
530 get up drink water no fat burner
6:00 cardio 30 to 40 min high intensity on eliptical (pulled achellies
7:00 8 egg whites and half cup of oat meal
10:00 8 oz lean meat
1:00 8 oz lean meat and 1 cup broccoli
4:00 8 oz lean meat and 1/2 cup broccoli
6:00 gym
7-7:30 pwo shake
8:30 8 oz red meat 1/2 cup broccoli
30 min before bed one more shake

^^since im currently on 500 test e a week for another 2 weeks i am not taking fat burners or a pre workout supp


workout schedule will go as follows
1x10 for warmup 50% first exercise ther 4x10 for rest last exercise is dropset to failure

monday-back deadlifts, barbell rows, 1 arm cable rows, and underhand grip pulldowns, t bar if im feelin froggy

tues-chest incline, decline, flat, press with dumbells and flys on pec dec

wed-leg press, strait legged deadlifts smith machine squats , leg extensions sitting calf raises

thur- shoulders/traps side raises, upright row, shoulder presses, rear raises, shrugs all with dumbell

friday bi's tri's preacher (ezbar ) concentration curls, and arm blaster hammer curls, tricep rope ext. dips and dumbell kick backs


doing cardio 6 days a week with 2 days off between arms and back

so that being said any suggestions also what do you guys think my b/f is and what do you think i will wiegh at 12 to 15%

thanks again all hope this is alittle more info

Do you know how many calories your getting in, I.E Macros P/C/F?

[CRACKER]

no i dont what are macros is that the ratios of fats proteins and carbs???

[MuscleScience]

no i dont what are macros is that the ratios of fats proteins and carbs???

Yeah, how many grams of protein, fat and carbs are you getting in. Plus the total caloric intake.

[CRACKER]

ill calc it right now

2388cal 449g pro 48g carb 28g fat 914mg chol

[MuscleScience]

ill calc it right now

2388cal 449g pro 48g carb 28g fat 914mg chol

Are you shooting for a keto type diet, Your carbs are a bit high if you are and your fats a bit low.

Also I would try to mix in a few more green veggies if you can. Broccoli is great, but you may want some variety in there with each meal and help keep you regular with all that meat.

I think the total calories is probably a pretty good range to lose weight with. Its simply going to be a matter of limiting cheat meals and staying with your exercise and diet regimes. You really cant take a day off from any of it if you can help it.

I really think that you need to make sure that your cardio is something your religious about. Not only for weight loss but also to keep your heart healthy. If you dont feel like lifting one day, make sure you at least get your cardio in. At this point in the game weight loss is going to be your number one priority. Of course sparing muscle mass is important but dont be surprised if your strength numbers go down. That is ok and nothing to worry about while losing weight.

[CRACKER]

2388cal 449g pro 48g carb 28g fat 914mg chol

or 85% pro 10% carb 5% fat and is 914 mg of cholesterol alot??? while on a cycle or just in general also i have the money saved up for gyno sugery do you think i will need it kinda had it my whole life but ive been fat my whole life too

[MuscleScience]

2388cal 449g pro 48g carb 28g fat 914mg chol

or 85% pro 10% carb 5% fat and is 914 mg of cholesterol alot??? while on a cycle or just in general also i have the money saved up for gyno sugery do you think i will need it kinda had it my whole life but ive been fat my whole life too

85% protein is pretty high now that I think about it. I know a lot of guys on here like a 40/40/20% Protein/Carbs/Fat. However it seems like your in the keto diet range there. Which works great for me when I run something similar. If your exercising then the cholesterol shouldnt be of huge concern. Also with your current weight I dont think a doc would perform gyno surgery until you drop significant amounts of weight.

[The Deuce]

Im tired.. but i do have one thing to say before I let you know what i 100% think.. bro, you have the right mindset.. you are going to do this.. and.. to top it off.. when you are sitting pretty at 12-15% BF.. You are going to be a fvcking BATTLETANK !!

Just stick with it.. when times get rough and u feel like sneaking a cheat meal in.. do it..but don't go overboard..

Cardio.. 7 days a week man.. can't stress that enough.. at ur weight.. that should be utmost priority.. well that and ur diet...

As far as GYNO goes.. wait and see I bet that's all FAT TISSUE and once you lose the weight.. you will no longer have man boobs anymore... now if you feel them and you have LUMPS in there.. then YAH that's GYNO and regardless of bw or bf%... with the right insurance, a doctor will remove that for you... BUT... You have to remember.. YOU DO THAT, Then thats down time for recovery and you don't want/need that right now.. so wait and see what happens once you drop below 16% to see whatcha working with...

YOU GOT THIS BRO !!

[*El Diablo*]

U Sir, are a monster, good on u for working hard.

[CRACKER]

morning b/p was 134/81 off to do cardio
cardio was goor 2.55 in 30 min jumped on the scale it said 357.00

[CRACKER]

just getting ready to head to the gym was wondering if everyone was calling me big and a monster instead of fat or is there truly a difference

[closegrip921]

How do you mean you almost lost your eye bro?

[CRACKER]

well workout went great strong as an ox good pumps great feeling didnt eat all the food i was supposed to as in quantity but i didnt cheat or eat anything outside of my plan i just want to thank all the posters and people watching me it really makes me not deviate and stay on it thank you guys so much

:close grip i didnt almost i did i got hit in the eye with a broom at work and it ruptured my globe and shattered my orbital (the bone structure around your eye) i was in trauma surgery for 6 hours and they tried to save my vision but it was lost we decided to remove the bad eye because there is a chance of a condition where your body will start attacking your good eye, the reason is your eyes contain proteins not found anywhere else in the body and they are fully self contained in the eye like a black box so when your eye ruptures and the fluid and proteins go into the bloodstream the body isnt familliar with these proteins so it makes antibodies to them and it starts to cripple the good eye check it out

[*El Diablo*]

^^ Sorry to hear Cracker..... Keep at what ur doing....Good on u ...

[CRACKER]

morning b/p 118/78

whats up guys woke up about 3:00 this test makes it impossible to sleep still felt like i left something on the table from last nights workout so i went to the gym and ran thru a few back exercises to failure then did my 30 min of cardio with an average heartrate of 160 feel great now its time for eggs and oats

[TITANIUM]

When I was married, I went up to about 225 @ 5'10.(about 20% bf).

Took me over a year and a half to get down to about 172lbs.


I just went back to the military training I had, and the workouts they beat me with.

Cardio, high protein, and about 2 gallons of water in a 24 hour period.

This was about 8 years ago.

Now, it's getting harder to do because of my age.

But, you have a big bone structure, so, you will carry alot of muscle when all is said and done.

Cardio is what actually what keeps us healthy, but is the first thing that tanks when we don't do it.

Diet is a tough one also.

I wish I had these guys around to help me out with this stuff.


I think that some of my views here are old school in nature, but it does work.

Sorry about your eye bro.

Keep us posted on the transformation.

Best

T

[amcon]

ok first stay away from the crackers - lol kidding

look you are built exactlly like my big brother!!! 6 foot 5 and 365 - he cut out soda, chips, and fast food and got a big scare cuz of diabites... and is now down to 265 from just diet!!!!

he doesnt work out at all, and looks awesome! if you work out and find a diet that is not dieting... it is a good solid diet!!!

you will be a monster!

btw are you real? lol lol

[amcon]

can you dunk a basket ball? and do sprints up and down the court all day?

[dangerous dan]

can you dunk a basket ball? and do sprints up and down the court all day?

lol im expecting a no, but ino what your geting at amcon hehe

[CRACKER]

negative on sprinting all day but i can dunk a mean oreo haha seriously man i appreciate all your guys support i have never been this dedicated and im kinda speechless at how much @ss im kickin yea im real lol i hope that kid didnt leave a fat taste in everybody mouth man i would kill to have that much support

[energizer bunny]

hey cracker good luck on your goals.....

[Dont wanna be old]

Good luck Friend . Look forward to seeing the progress .

[stack_it]

Good luck and stay motivated. I'll me following your updates.

[CRACKER]

holy sh1t man i went 5 hours without eating today and i will never do that again i started to fall asleep i got a wicked ass headache and i was hungry as eff but despite the temptation to grab something quick and unheaqlthy i waited it out till i got home im effin doin it guys thanks again and off to the gym i gofor a chest workout

[SniperDoc]

Hey Cracker,

I have posted my pics..take a look

SniperDoc

[CRACKER]

fucuck i feel like people are trying to derail me man i didnt get a chance to eat earlier as stated and my family was like we brought you home baja fresh i was like im sorry im not eating it she was like they are diet chicken tacos makin a joke i kinda got pissed it bugs the shit our of me that people assume that just cause they have the word fresh in their name its automatically healthy i was like have you ever seen the nutrition chart for that place its horrible so im pissed i ate a half a cup of rice and went to the gym on the way home my lil sis calls and asks if i want something from mcdonalds i said yes give me 3 grilled chicken breasts not the sandwiches just the breasts just 3 chicken breast pattys they are like a dollar a piece and in a pinch they are better than 99% of everything else so im waiting at home and they show up and hand me three fvckin fried patties dude i was 6 inches from raging i just went and warmed up my chicken and broccolli sorry if this sounds like im bitchin im just kinda irritated i live with my family since the accident cause i cant go back to work and im on disability the only one who supports me is my wife im sorry guys today was a great day remmember

"Any day above ground is a good day" see you all tomorrow

thanks again all of you i will proceed forward haha

[MuscleScience]

fucuck i feel like people are trying to derail me man i didnt get a chance to eat earlier as stated and my family was like we brought you home baja fresh i was like im sorry im not eating it she was like they are diet chicken tacos makin a joke i kinda got pissed it bugs the shit our of me that people assume that just cause they have the word fresh in their name its automatically healthy i was like have you ever seen the nutrition chart for that place its horrible so im pissed i ate a half a cup of rice and went to the gym on the way home my lil sis calls and asks if i want something from mcdonalds i said yes give me 3 grilled chicken breasts not the sandwiches just the breasts just 3 chicken breast pattys they are like a dollar a piece and in a pinch they are better than 99% of everything else so im waiting at home and they show up and hand me three fvckin fried patties dude i was 6 inches from raging i just went and warmed up my chicken and broccolli sorry if this sounds like im bitchin im just kinda irritated i live with my family since the accident cause i cant go back to work and im on disability the only one who supports me is my wife im sorry guys today was a great day remmember

"Any day above ground is a good day" see you all tomorrow

thanks again all of you i will proceed forward haha

Just stick to your guns, With some dedication those same people will be complementing you and asking how you did it.

[CRACKER]

i will thank you very much mr. science

[*El Diablo*]

Cracker u are an inspiration mate.... Keep it up. .. Dont worry about them, at the end of the say ur doing it for yourself. Big ups to the wife as well..

Regards