Update for you guys!!!!

[tbody66]

Very positive and informative thread. Props for sure, joecrx!

[joecrx]

Thanks brother, support from guys like you is what keeps average guys like me going!

[LBSOMEIRON]

It's been a week bro.

You didn't get to 320 in a week and you aren't getting to 200 in a week either.

This will be a long process.

Keep LB'ing.

[joecrx]

Thanks for reality check LB. Truth is sometimes I get carried away and expect results to quick! When I don't see those results I assume something is wrong. However I'm pretty sure I have a solid routine and diet and I'm definatly gonna stick to it. I will keep you guys posted as my progress continues and when I'm ready I will post some before and after pics for you guys to enjoy!

[LBSOMEIRON]

Please do.

[timjitsu]

first off hats off to you bro! and i know what youre going through. i was in you same spot. i was 290 (6'1") and i got down to 185 @ 9.5% BF. but i bulked up to about 205 cuz i looked anorexic. but im telling you dont get discouraged because these last 20-30 pounds are going to be harder than the first 90 pounds. and it might even take you longer than the first 90. my last 10-15 pounds took me forever to lose cuz i had to find the right combination of foods that would get me over the hump. but youre almost there. now all thats left to do after that is get a tummy tuck and head to the beach haha. im still saving for mine, kinda suck having a six pack and youre bell still jiggle. haha

[joecrx]

Thanks for the encouragement bro. Yeah these last few pounds are a liller but this morning i weighed in at 227lbs!!!! Feel awsome. as for a tummy tuck....maybe not. It took me 13 months to loose 100lbs of FAT, so my skin is retracting pretty well. Do you mind sharing the way you lost your last 10-15 pounds....what were you eating?

[joecrx]

Bump!

[LBSOMEIRON]

Toss us some pictures.

100lbs is no joke.

Stick to the diet. What does your training routine look like?

You have a carb up day?

[joecrx]

Don't know if I'm ready to toss in the pics....maybe with my shirt on!
As for training here is what it looks like:

day 1
chest/upper back

day 2
shoulders/bicep/tricep

day 3
off

day 4
lower back

day 5
legs

day 6
off

cardio is done in the morning on an empty stomach 4 times a week.

I through in a carb up day on every leg day.

[LBSOMEIRON]

You got zero to be ashamed of bro.

[LBSOMEIRON]

Not a fan of delts and tris the day after chest.
Why not;
Chest:tri
Back:bi
Off
Legs
Delts/trps

[joecrx]

Looks prety good but that back day may be a killer. So many things to do when you wanna cover your whole back in one day.

[LBSOMEIRON]

Not really - I do back and traps and sometimes toss in some bis quite often. I am worried that you are doing too much.

For you, someone who is cutting weight and also trying to build a foundation, you certainly do not need to hit your back from every possible angle NOR should you be concerned with ISO movements. If I were you, I would be doing a mix of the foloowing (AND THAT'S IT)

DEADS 4 SETS 4 SETS X 8
STR8 ROWS 4 SETS X 8
PULLUPS (ASSISTED PULLUPS, WEIGHTED PULL UPS) - TO FAILURE 4-5 SETS
TBAR ROWS 4X8
WIDE GRIP/CLOSE GRIP PULL DOWNS 4 X 8
SHRUGS 5 X 10

CHOOSE 4 EXER. COUPLED WITH SHRUGS. END OF STORY.

[joecrx]

Don't think I need to specify which is "Before" and which is "After"!

320lbs

272lbs

225lbs

[LBSOMEIRON]

And you were worried . Nice!

[joecrx]

Wheeeeew! Thanks bud. As i mentiond still have quite a way to go but I think im on the right track. Will get in some better quality picks. My plan is to lean down to about 200lbs and then a bulking cycle to 220-230lbs. Is that realistic?

[tbody66]

Great progress, don't stop for anything, we're here for you.

[joecrx]

Thanks for the positive feedback guys! So what do you guys think of my plan. When I'm down to 200lbs I will change my diet and run a bulking cycle possibly of test and decca along with some t3 for 12-14 weeks and then start to cut.

[joecrx]

Bump!!!

[LBSOMEIRON]

Let's discuss when you get there...

Like the 12 step program...one day at a time

Getting from 225 to 200 WILL BE harder than 320 to 225 was....I promise.

You can do it though...

[joecrx]

No doubt I can and will do it bro! You can count on it.

[joecrx]

Any tips from you guys since you have more expierience than I do?

[tbody66]

I'm a trainer, the diet guru's are all here and they can weigh in, if you want to post your workout and ask for some suggestions there then I'll be glad to give you my $.02.

[joecrx]

Day 1
incline db press 4x8-10
decline bench 4x8-10
pec deck 4x10-12
1.5-2 min rest

wide lat pull down
close grip pull down
reverse close grip pull down
monster set with 2 min rest after completing all 3

day 2
standing bb press 4x8-10
seated side lateral raises 4x10-12
reverse pec deck 4x10-12

concentration curls 4x8-10
close grip bench 4x8-10
cable easy bar curls 4x8-10
one arm cable pull downs

day 3
deadlifts 4x8-10
bent bb rows 4x10-12
one arm db rows 4x8-10
seated cable rows 4x10-12
shrugs 4x to failure

day 4
squats 4x8-10
seated leg press 4x8-10
lying leg curls 4x8-10
leg extensions 4x8-10
calfs 4x to failure

[joecrx]

As I mentioned cardio is done in the morning 4-5 times a week 30 min low intensity.
Also currently on 100mcg clen 2 days on 2days off and clomid and nolva daily.

[joecrx]

As I mentioned cardio is done in the morning 4-5 times a week 30 min low intensity.
Also currently on 100mcg clen 2 days on 2days off and clomid and nolva daily.

[LBSOMEIRON]

I'm a trainer, the diet guru's are all here and they can weigh in, if you want to post your workout and ask for some suggestions there then I'll be glad to give you my $.02.

You're a licensed trainer?

[LBSOMEIRON]

Delts after chest is too much for me, but if you can handle it...

And more importantly, why are you taking pct drugs????

[joecrx]

Pct drugs, like I mentioned early on the post I did run some small doses of test and decca along with some t3 to aide me in my journey. I will he running pct for about 12 weeks.

[LBSOMEIRON]

12 weeks???? Where did you get your information? You may want to research that bro. Seriously

[joecrx]

Open to suggestions but was always told, time on = min time off!

[LBSOMEIRON]

True - but not PCT bro - seriously, check that....I'm no PCT pro, I don't do it...but you better check before it f's you up.

[joecrx]

Will definatly check it out, any other experts care to check in? Thanks for the heads up bud!

[MACHINE5150]

i would not recommend doing T3 as you can permanently fvck up your thyroid and have to take that shit for the rest of your life.. try taking Clen.. it works miracles on people but it is tough to handle, basically you feel like you have a fever (you do have a fever your body temp goes up 1-1.2 degrees).. you can buy it online at the ar-r banner at the top of your screen for like 50 bucks.. so you might as well give it a shot.. As someone said before, focus on getting down to a lean 200.. and then we can take it from there to get you back to a muscular 225

[MACHINE5150]

p.s. great progress so far.. like night and day

[joecrx]

Thanks for the input. I guess I'm getting a little ahead of myself....just excited that's all. Have not wore a size 36 pants since I was about 12. As for the clen....I'm on it now, 100mcg a day 2 on 2 off. 100mcg is pretty much my limit before I get way to jittery. That shit rocks!

[MACHINE5150]

2 weeks on 2 weeks off right??? not 2 days on two days off.. just want to confirm you are running it correctly

[joecrx]

Actually 2 days on 2 days off. I find if I go any longer my body adapts to the Clen. I'm guessing maybe the receptors get saturated? So I do two days clen@100mcg and two days eca, keeps me jittery!

[bass]

No, follow the advise you been given, don't come up with your own method of cycling, you can really screw yourself up. i agree with LBSOMEIRON, get yourself checked!

Good progress BTW, don't forget about your legs, you have a good wide upper body but no legs! do squats!!!