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  1. #1
    Junior Member
    Join Date
    Sep 2015
    Posts
    8

    Fat Guy Transformation

    Hello everyone.

    I'm a 40 year old 300 lb fat guy making some changes. I found the Jefit app and really liked it so I have been lurking around.

    A month ago I made a commitment to diet and exercise and found that I really enjoy lifting. I had never been in a gym so it was a surprise to me. Must be endorphins or something but I always feel good after a workout. I have mostly been playing around until this week when I decided on the Stronglifts 5x5 workout to build some muscle. I basically spent the last 10 years sitting on my but so I am very weak. I also packed on 80 lbs of fat in that time. Luckily I still have a nice low cholesterol level so better late than never to fix the body before anything irreversible happens. So far in a month I have lost 13 lbs and went from not being able to do a single pushup to being able to knock out about 10 so there has been some progress.

    I'm excited to see what happens using the 5x5. I modified it slightly because I like to go to the gym 4 days a week. It's a habit I worked to form and I don't want to break it. All I did was do the A and B twice a week each and dropped the squats from one of the days since I couldn't get the rest time. I'm still squatting 3 times a week and the other exercises are each done twice a week.

    Saturday - Squats, BP, Rows; Monday - Squats, OP, DL; Wednesday - Squats, BP, Rows; Thursday - OP, DL, Barbell Curls

    They say it takes 30 days to form a good habit so hopefully I'm on my way here.

  2. #2
    Junior Member
    Join Date
    Sep 2015
    Posts
    8
    Here's what my food intake looks like on an average basis...

    Breakfast - 3 eggs scrambled with hot sauce, 1 cup 1% cottage cheese. Sometimes I will have 1 cup cooked rolled oats with a drizzle of honey instead of the eggs to shake things up a little bit.

    Snack - Fiber One protein bar

    Lunch - 1 can albacore tuna made with either hummus or olive oil mayo, divided into two sandwiches on whole wheat bread

    Snack - 1 apple and a dozen almonds

    Dinner - 6oz animal protein, 1 cup cooked brown rice, 6-8oz frozen veggies

    Snack - (not every day) 1 cup 1% cottage cheese


    Workout days I eat my normal breakfast and eat my protein bar on the way there. Post workout I drink a Isopure zero carb shake. Every day I drink between 1/2 gallon and 1 gallon of water.

  3. #3
    New Member king_triton's Avatar
    Join Date
    Feb 2015
    Location
    San Diego, CA
    Posts
    4
    Congrats on your lifestyle change eisernes! Making the mental commitment can be the most daunting challenge of the whole process and sounds like you're past that hurdle. Keep motivated and kick ass.

  4. #4
    Junior Member
    Join Date
    Sep 2015
    Posts
    8
    Thanks for the encouragement!

    I had a couple of breakthroughs today. Well, more like eureka moments. I finally have a good pre workout lower back stretch routine together that works for me. This has been a sore spot (literally) for me ever since I started lifting. For the first time I felt 0 strain or pressure on my lower back. I have a long history of lower back spasms so this has been a concern of mine.

    I finally tried doing warm up sets for a couple of lifts and what a difference it made. I had tried doing cardio for a warm up in the past and it did nothing for me but a couple of lighter sets before my work sets did the trick.

    I did bench dips for the first time today. My goal was 5x5 but I only managed 3x5. I have been avoiding body weight exercises. I definitely felt the burn. When driving home from the gym I had my arm out the window. I looked over and could see a tricep horseshoe. That was a big deal for me considering the little muscle I have is being hidden by the fat still. I contribute this entirely to the dips.

    My weekly routine has been tweaked a lot. I have submitted it to the public database and when it gets approved I will link it here to see if anyone has any tips or suggestions. It is still based on the 5x5 principals with compound multijoint exercises being the emphasis and a few more focused lifts added in.

  5. #5
    Junior Member
    Join Date
    Sep 2015
    Posts
    8
    I have also changed up my diet a little. I calculated my calorie needs at 2500 a day and set my target at 2000. I eat the same breakfast every day. Monday through Friday I eat the same thing, 5 meals a day. Saturday we eat whatever the hell we want. Sunday I usually eat any leftovers from Saturday for lunch and a healthy dinner. Weekdays looks like this...

    Breakfast - 1 egg and 4 egg whites, 1 cup lowfat cottage cheese

    Brunch - Protein shake, 1 apple

    Lunch - 1/2 can of tuna mixed with olive oil mayo on whole wheat bread, lowfat cheese snack

    Linner - Turkey and cheese whole wheat wrap, lowfat cheese snack

    Dinner - 6 oz chicken, 1 cup brown rice, 8 oz mixed veggies

    That comes out to 1900 calories, 152g carbs, 200g protein, and 76g fat.

  6. #6
    Junior Member
    Join Date
    Sep 2015
    Posts
    8
    This is the workout routine I'm doing

    [url]https://www.jefit.com/routines/workout-routine-database.php?id=24643[/url]

  7. #7
    I Am JEFIT Legend Deviation's Avatar
    Join Date
    Apr 2011
    Location
    Ohio
    Posts
    1,864
    Quote Originally Posted by eisernes View Post
    This is the workout routine I'm doing

    [URL]https://www.jefit.com/routines/workout-routine-database.php?id=24643[/URL]
    Congrats on the start of your journey. That routine looks like the typical 5x5 routine. Good luck with everything!
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  8. #8
    so impressed by your determination. good luck on your journey.
    btw, your recipes sounds tasty. i'll try it
    have you ever tried spicy pumpkin soup? it includes pumpkin, lemongrass, ginger and lime. actually the original recipe has coconut in it, but im afraid of the fat of coconut, so i replace it with no-suger milk they're all healthy ingredients. i like ginger and lemongrass most 'cause i like spicy food. but it also 'cause of their amazing benefits.
    i read that ginger can soothe the digestive system and lemongrass can control the cholesterol level.

    [url]https://wikihomenutrition.com/lemongrass-health-benefits[/url]

    [url]http://www.bbcgoodfood.com/howto/guide/ingredient-focus-ginger[/url]

  9. #9
    Wow, your story is so inspiring. I was looking for advice on [URL="https://fastessay.com/blog/8-tips-on-how-to-write-an-essay-fast/"]how to write essays faster[/URL] about fitness routines and people's successes and failures but you truly touched me. Thank you

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