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Approved Log TBG Fitness Log

ThatBeardedGuy

V.I.P.
EVO Logger
Introduction:
Hello Evo forum! This is my first post, so let me introduce myself. I go by ThatBeardedGuy or TBG. I have been lurking for some time and I decided I am starting my fitness log (I apologize in advance if failed to mentioned key points that I need in my log. Never done something like this before). I figured I’d have a continuous log for my entire fitness journey versus making individual logs based on stages of my journey such as bulk/cut or cycles. I’ll add updates to this original post in the form of replies below this. I am here for constructive criticism from this vast network of knowledge to help me better myself. Let’s do this!

Background Info:
I am a 27 (almost 28) year old Male.
Currently 6’4 288 lbs. body fat unknown. (Do I buy one of those things on Amazon?)

I Used to go to gym from age 16-20 while I played sports in high school. Used to weigh around 245lbs. Never really took the gym seriously then as I would drink and do drugs, never ate right or take supplements. I just worked out with a buddy of mine who I’d just mimic his workout at lower weights.

A little over 100 days ago I got a planet fitness gym membership. After stepping on the scale and seeing 313, I was quite disappointed in myself. Since then I changed how I ate and started going to the gym. I used eat fast food 1-2 times a week and eat tons of sweets and carbs especially before bed. When I started eating healthier I really didnt keeping track but I was probably eating around 2500 calories a day and doing keto. This originally led to a good weight drop from 313 to 280. Then for about a week around Christmas due to family parties and have been eating so well, I really over splurged and gained a decent amount of weight. I shot back up to 290 (now there was some time in between weighs so a pound or 2 could be muscle but unlikely). Won’t be doing that again and learned my lesson.

So now I will layout my current diet i started the past few days, plus my gym routine and the supplements I take. I will also try to show you (if I remember) where I started in the gym a little over 100 days ago to now.

Diet + Supplements:
AM:

I wake up 6:30am and drink a big glass of water.
I have 3 hard boiled eggs around 7am(216 cal, 15g fat, 1.5g carbs, 18g protein)
Protein shake using 8oz almond milk with Greens+ Advance Multivitamin powder, 1000mg hemp seed oil pill and a mushroom complex pill from nitrocost around 8am (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein)

Lunch:
In between breakfast and lunch I’ll have a snack of a hand full of almonds. (165 calories, 14g fat, 6g carb, 3g fiber, 6g protein)
1-2pm I’ll eat 8oz of chicken with 1/2 cup of rice with beans and a serving of Normandy veggie blend (frozen bags). Also my 1000mg hemp seed oil pill
(485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Dinner:
In between lunch and dinner I’ll have a banana (105 calories, .5g fat, 27g carb, 3g fiber, 1g protein)

5-6pm I’ll eat my chicken rice veggie combo and hemp seed oil pill. (485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Pre Gym:
7:30-8:30pm Redcon1 big noise pre workout with 5g of creatine

Post Gym:
Around 9-10pm I’ll have a protein shake with 8oz of almond milk (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein) and 50mg of CBD. Some nights I’ll take a hit or two off a bowl of weed and off to bed by 11pm.

Totals:
Calories: 1876
Fat: 51g
Carb: 128g
Fiber: 24g
Protein: 207g

1x Daily Multi vitamin/mineral with super greens
1x Daily Mushroom complex
3x Daily 1000mg hemp seed oil
1x Daily 5g Creatine
1x Daily 50mg of CBD
1x Daily Stim-Free PreWorkout

Drink about 1.5-2 gallons of water a day.

Gym Routine:
At the start of all my workouts I stretch and do 5 mins on bike at 10 setting. Midway through workout I do 2:30 mins on bike at 15. After I’m done with workout I do 5 mins again on bike at 10.
I orignally started at 2:30 before and 2:30 after on 10 setting. Goal is to get to 10 mins before 5mins inbetween and 10 mins after (this coupled with my job as a plumber that I do 8-9 hours a day x5 a week and the 15-20 mins of sex 1-2 times a day most days I feel would suffice enough for cardio). In a week ima increase my bike time To 7.5 mins 3.75 mins and 7.5 mins.

So I have been going to the gym 6 days a week.
Routine goes as follow:
Chest, Arms, Legs, Chest, Arms, Back, Rest

Pretty much everyday I do the ab machine
started at about 100lbs 5x12
Before diet 245 5x12
Now 180 5x24

Chest days:
Bench [smith machine] (flip between flat and inclined. I do the opposite of what I do for dumbbell bench. So if I do inclined dumbbell I’ll do flat bench and vice versa)
When I First started working out my working set was 135lbs 5 sets of 8 reps.
Before I changed my diet I was doing 245
5x8 (I did bar for 24 reps, 135 for 12 as a warm up that I counted as 1 set then 4x8 at 245).
Now I am doing lower weight at high reps.
185 5x16 (first set is 135 for 24 reps than 4x16 at 185)

Pec fly:
First working out 80lbs for 5x12
Before diet change 240 5x12 (when I started doing heavier weights on all exercises I implemented a warmup set.)
Now I do 100 5x24

MTS Chest press machine:
First working out. 40lbs 5x8
Before diet change 90lbs 5x8
Now 30lbs 5x16

Cable flys:
Started out at 12.5lbs 5x8
Before diet change 30lbs 5x8
Now 17.5lbs 5x16

Dumbbell Bench: (mixed between inclined and flat opposite of what I do on smith.)
When I started 15lbs 5x8
Before diet change 40lbs 5x8
Now 20lbs 5x16

ARM Days:

Dumbbell bicep Curls:
When I started 20lbs 5x8
Before diet change 40lb 5x8
Now 25lbs 5x16

Barbell curls:
Started 30lbs 5x8
Before diet 60lbs 5x8
Now 40lbs 5x16

Preacher curl machine:
Started at (with both arms) 40lbs 5x8
Before diet change. 130lb 5x8
Now I do each arm individually for 8 reps then double the weight and do both arms together for 8 reps for 1 set. I do 5 sets of those at 30lbs and 60lbs.

Tricep rope pull downs.
Started 40lbs 5x8
Before diet change 100lbs 5x8
Now 50lbs 5x16

Tricep push down machine:
Started at 80lbs 5x12
Before diet change 265 5x12
Now 140 5x24

Back Days:
Smith machine shoulder press: (recently added)
I just do 5x8 135

Lateral raises:
Started at 10lbs 5x8
Before diet change 30lbs 5x8
Now 15lbs 5x16

Cable Rows:
Started at 60lbs 5x8
Before diet change 130lbs 5x8
Now 70 lbs 5x16

Lat Pull down:
Started at 60lbs 5x8
Before diet change 120lbs 5x8
Now 60lbs 5x16

Reverse cable flys: (recently added)
Just doing 17.5lb 5x16

LEG Day:
I switch between squat and leg press machine each leg day

Squat: (recently added)
155 5x12

Leg press:
Started at 300lbs 5x8
Before diet 707 5x8
Now 527 5x16

Leg extensions:
Started at 50lbs 5x8
Before diet change 150lbs 5x8
Now 80lbs 5x16

Seated Leg Curl:
Started at 50lbs 5x8
Before diet change 130lbs 5x8
Now 80lbs 5x16

Calf Machine:
Started at 100lbs 5x12
Before weight cut 320 5x12
Now 240 5x24


Goal:
Current goal is I would like to get down to 240lbs.
I would like to get massive eventually
I want to eventually start a cycle but I know I need to perfect my training, diet, etc.
get better on stepping on the scale daily and recording the weight
Get as much constructive criticism to help me better my routine and diet.

Here are some photos of me currently:
IMG_1068.webp
IMG_1066.webp
 
Introduction:
Hello Evo forum! This is my first post, so let me introduce myself. I go by ThatBeardedGuy or TBG. I have been lurking for some time and I decided I am starting my fitness log (I apologize in advance if failed to mentioned key points that I need in my log. Never done something like this before). I figured I’d have a continuous log for my entire fitness journey versus making individual logs based on stages of my journey such as bulk/cut or cycles. I’ll add updates to this original post in the form of replies below this. I am here for constructive criticism from this vast network of knowledge to help me better myself. Let’s do this!

Background Info:
I am a 27 (almost 28) year old Male.
Currently 6’4 288 lbs. body fat unknown. (Do I buy one of those things on Amazon?)

I Used to go to gym from age 16-20 while I played sports in high school. Used to weigh around 245lbs. Never really took the gym seriously then as I would drink and do drugs, never ate right or take supplements. I just worked out with a buddy of mine who I’d just mimic his workout at lower weights.

A little over 100 days ago I got a planet fitness gym membership. After stepping on the scale and seeing 313, I was quite disappointed in myself. Since then I changed how I ate and started going to the gym. I used eat fast food 1-2 times a week and eat tons of sweets and carbs especially before bed. When I started eating healthier I really didnt keeping track but I was probably eating around 2500 calories a day and doing keto. This originally led to a good weight drop from 313 to 280. Then for about a week around Christmas due to family parties and have been eating so well, I really over splurged and gained a decent amount of weight. I shot back up to 290 (now there was some time in between weighs so a pound or 2 could be muscle but unlikely). Won’t be doing that again and learned my lesson.

So now I will layout my current diet i started the past few days, plus my gym routine and the supplements I take. I will also try to show you (if I remember) where I started in the gym a little over 100 days ago to now.

Diet + Supplements:
AM:

I wake up 6:30am and drink a big glass of water.
I have 3 hard boiled eggs around 7am(216 cal, 15g fat, 1.5g carbs, 18g protein)
Protein shake using 8oz almond milk with Greens+ Advance Multivitamin powder, 1000mg hemp seed oil pill and a mushroom complex pill from nitrocost around 8am (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein)

Lunch:
In between breakfast and lunch I’ll have a snack of a hand full of almonds. (165 calories, 14g fat, 6g carb, 3g fiber, 6g protein)
1-2pm I’ll eat 8oz of chicken with 1/2 cup of rice with beans and a serving of Normandy veggie blend (frozen bags). Also my 1000mg hemp seed oil pill
(485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Dinner:
In between lunch and dinner I’ll have a banana (105 calories, .5g fat, 27g carb, 3g fiber, 1g protein)

5-6pm I’ll eat my chicken rice veggie combo and hemp seed oil pill. (485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Pre Gym:
7:30-8:30pm Redcon1 big noise pre workout with 5g of creatine

Post Gym:
Around 9-10pm I’ll have a protein shake with 8oz of almond milk (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein) and 50mg of CBD. Some nights I’ll take a hit or two off a bowl of weed and off to bed by 11pm.

Totals:
Calories: 1876
Fat: 51g
Carb: 128g
Fiber: 24g
Protein: 207g

1x Daily Multi vitamin/mineral with super greens
1x Daily Mushroom complex
3x Daily 1000mg hemp seed oil
1x Daily 5g Creatine
1x Daily 50mg of CBD
1x Daily Stim-Free PreWorkout

Drink about 1.5-2 gallons of water a day.

Gym Routine:
At the start of all my workouts I stretch and do 5 mins on bike at 10 setting. Midway through workout I do 2:30 mins on bike at 15. After I’m done with workout I do 5 mins again on bike at 10.
I orignally started at 2:30 before and 2:30 after on 10 setting. Goal is to get to 10 mins before 5mins inbetween and 10 mins after (this coupled with my job as a plumber that I do 8-9 hours a day x5 a week and the 15-20 mins of sex 1-2 times a day most days I feel would suffice enough for cardio). In a week ima increase my bike time To 7.5 mins 3.75 mins and 7.5 mins.

So I have been going to the gym 6 days a week.
Routine goes as follow:
Chest, Arms, Legs, Chest, Arms, Back, Rest

Pretty much everyday I do the ab machine
started at about 100lbs 5x12
Before diet 245 5x12
Now 180 5x24

Chest days:
Bench [smith machine] (flip between flat and inclined. I do the opposite of what I do for dumbbell bench. So if I do inclined dumbbell I’ll do flat bench and vice versa)
When I First started working out my working set was 135lbs 5 sets of 8 reps.
Before I changed my diet I was doing 245
5x8 (I did bar for 24 reps, 135 for 12 as a warm up that I counted as 1 set then 4x8 at 245).
Now I am doing lower weight at high reps.
185 5x16 (first set is 135 for 24 reps than 4x16 at 185)

Pec fly:
First working out 80lbs for 5x12
Before diet change 240 5x12 (when I started doing heavier weights on all exercises I implemented a warmup set.)
Now I do 100 5x24

MTS Chest press machine:
First working out. 40lbs 5x8
Before diet change 90lbs 5x8
Now 30lbs 5x16

Cable flys:
Started out at 12.5lbs 5x8
Before diet change 30lbs 5x8
Now 17.5lbs 5x16

Dumbbell Bench: (mixed between inclined and flat opposite of what I do on smith.)
When I started 15lbs 5x8
Before diet change 40lbs 5x8
Now 20lbs 5x16

ARM Days:

Dumbbell bicep Curls:
When I started 20lbs 5x8
Before diet change 40lb 5x8
Now 25lbs 5x16

Barbell curls:
Started 30lbs 5x8
Before diet 60lbs 5x8
Now 40lbs 5x16

Preacher curl machine:
Started at (with both arms) 40lbs 5x8
Before diet change. 130lb 5x8
Now I do each arm individually for 8 reps then double the weight and do both arms together for 8 reps for 1 set. I do 5 sets of those at 30lbs and 60lbs.

Tricep rope pull downs.
Started 40lbs 5x8
Before diet change 100lbs 5x8
Now 50lbs 5x16

Tricep push down machine:
Started at 80lbs 5x12
Before diet change 265 5x12
Now 140 5x24

Back Days:
Smith machine shoulder press: (recently added)
I just do 5x8 135

Lateral raises:
Started at 10lbs 5x8
Before diet change 30lbs 5x8
Now 15lbs 5x16

Cable Rows:
Started at 60lbs 5x8
Before diet change 130lbs 5x8
Now 70 lbs 5x16

Lat Pull down:
Started at 60lbs 5x8
Before diet change 120lbs 5x8
Now 60lbs 5x16

Reverse cable flys: (recently added)
Just doing 17.5lb 5x16

LEG Day:
I switch between squat and leg press machine each leg day

Squat: (recently added)
155 5x12

Leg press:
Started at 300lbs 5x8
Before diet 707 5x8
Now 527 5x16

Leg extensions:
Started at 50lbs 5x8
Before diet change 150lbs 5x8
Now 80lbs 5x16

Seated Leg Curl:
Started at 50lbs 5x8
Before diet change 130lbs 5x8
Now 80lbs 5x16

Calf Machine:
Started at 100lbs 5x12
Before weight cut 320 5x12
Now 240 5x24


Goal:
Current goal is I would like to get down to 240lbs.
I would like to get massive eventually
I want to eventually start a cycle but I know I need to perfect my training, diet, etc.
get better on stepping on the scale daily and recording the weight
Get as much constructive criticism to help me better my routine and diet.

Here are some photos of me currently:
View attachment 20029View attachment 20030
@ThatBeardedGuy your training you say never change?
weights never change? that seems odd bro

diet, you should increase your omega 3 intake fats, you lack fats big time
and you need to be doing cardio fasted and pre/post training


if you want to get down in weight we need to work on your diet cardio push
 
nice start to the log for sure
You will love to learn more about fasting and time restricted eating
If you apply it here on top of your better diet you will crazy good results.
 
@ThatBeardedGuy your training you say never change?
weights never change? that seems odd bro

diet, you should increase your omega 3 intake fats, you lack fats big time
and you need to be doing cardio fasted and pre/post training


if you want to get down in weight we need to work on your diet cardio push
I take omegas. That’s what hempseed oil is. It’s a better replacement for fish oils. Your body absorbs the fats better from the hemp seed versus the fish oil. Also the hemp seed oil has a more optimum blend of the omegas. (Atleast that’s what I read)

When I was doing my keto I was doing intermittent fasting eating between like 1pm and 9pm. I felt like it wasn’t doing much. Guess I was wrong.

I’m working on my cardio I know it needs to go up hence why I’m looking to get advice from people here because I just googled stuff and made a workout plan that seemed to work.

Weights have gone up since I started workout out. Like a lot actually. I just dropped the weights since my diet change because I figured lower weight and higher reps would help burn my calories/fat. I started out on a lot of the machines and now if there’s anything I could switch to free weights and do it I will. Unfortunately planet fitness doesn’t have much. I might change gyms soon. Not having free weights for bench press is kinda of a bummer.
 
Introduction:
Hello Evo forum! This is my first post, so let me introduce myself. I go by ThatBeardedGuy or TBG. I have been lurking for some time and I decided I am starting my fitness log (I apologize in advance if failed to mentioned key points that I need in my log. Never done something like this before). I figured I’d have a continuous log for my entire fitness journey versus making individual logs based on stages of my journey such as bulk/cut or cycles. I’ll add updates to this original post in the form of replies below this. I am here for constructive criticism from this vast network of knowledge to help me better myself. Let’s do this!

Background Info:
I am a 27 (almost 28) year old Male.
Currently 6’4 288 lbs. body fat unknown. (Do I buy one of those things on Amazon?)

I Used to go to gym from age 16-20 while I played sports in high school. Used to weigh around 245lbs. Never really took the gym seriously then as I would drink and do drugs, never ate right or take supplements. I just worked out with a buddy of mine who I’d just mimic his workout at lower weights.

A little over 100 days ago I got a planet fitness gym membership. After stepping on the scale and seeing 313, I was quite disappointed in myself. Since then I changed how I ate and started going to the gym. I used eat fast food 1-2 times a week and eat tons of sweets and carbs especially before bed. When I started eating healthier I really didnt keeping track but I was probably eating around 2500 calories a day and doing keto. This originally led to a good weight drop from 313 to 280. Then for about a week around Christmas due to family parties and have been eating so well, I really over splurged and gained a decent amount of weight. I shot back up to 290 (now there was some time in between weighs so a pound or 2 could be muscle but unlikely). Won’t be doing that again and learned my lesson.

So now I will layout my current diet i started the past few days, plus my gym routine and the supplements I take. I will also try to show you (if I remember) where I started in the gym a little over 100 days ago to now.

Diet + Supplements:
AM:

I wake up 6:30am and drink a big glass of water.
I have 3 hard boiled eggs around 7am(216 cal, 15g fat, 1.5g carbs, 18g protein)
Protein shake using 8oz almond milk with Greens+ Advance Multivitamin powder, 1000mg hemp seed oil pill and a mushroom complex pill from nitrocost around 8am (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein)

Lunch:
In between breakfast and lunch I’ll have a snack of a hand full of almonds. (165 calories, 14g fat, 6g carb, 3g fiber, 6g protein)
1-2pm I’ll eat 8oz of chicken with 1/2 cup of rice with beans and a serving of Normandy veggie blend (frozen bags). Also my 1000mg hemp seed oil pill
(485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Dinner:
In between lunch and dinner I’ll have a banana (105 calories, .5g fat, 27g carb, 3g fiber, 1g protein)

5-6pm I’ll eat my chicken rice veggie combo and hemp seed oil pill. (485 calories, 8g fat, 37g carbs, 8g fiber, 60g protein.)

Pre Gym:
7:30-8:30pm Redcon1 big noise pre workout with 5g of creatine

Post Gym:
Around 9-10pm I’ll have a protein shake with 8oz of almond milk (210 cal, 5.5g fat, 10g carbs, 1g fiber, 31g protein) and 50mg of CBD. Some nights I’ll take a hit or two off a bowl of weed and off to bed by 11pm.

Totals:
Calories: 1876
Fat: 51g
Carb: 128g
Fiber: 24g
Protein: 207g

1x Daily Multi vitamin/mineral with super greens
1x Daily Mushroom complex
3x Daily 1000mg hemp seed oil
1x Daily 5g Creatine
1x Daily 50mg of CBD
1x Daily Stim-Free PreWorkout

Drink about 1.5-2 gallons of water a day.

Gym Routine:
At the start of all my workouts I stretch and do 5 mins on bike at 10 setting. Midway through workout I do 2:30 mins on bike at 15. After I’m done with workout I do 5 mins again on bike at 10.
I orignally started at 2:30 before and 2:30 after on 10 setting. Goal is to get to 10 mins before 5mins inbetween and 10 mins after (this coupled with my job as a plumber that I do 8-9 hours a day x5 a week and the 15-20 mins of sex 1-2 times a day most days I feel would suffice enough for cardio). In a week ima increase my bike time To 7.5 mins 3.75 mins and 7.5 mins.

So I have been going to the gym 6 days a week.
Routine goes as follow:
Chest, Arms, Legs, Chest, Arms, Back, Rest

Pretty much everyday I do the ab machine
started at about 100lbs 5x12
Before diet 245 5x12
Now 180 5x24

Chest days:
Bench [smith machine] (flip between flat and inclined. I do the opposite of what I do for dumbbell bench. So if I do inclined dumbbell I’ll do flat bench and vice versa)
When I First started working out my working set was 135lbs 5 sets of 8 reps.
Before I changed my diet I was doing 245
5x8 (I did bar for 24 reps, 135 for 12 as a warm up that I counted as 1 set then 4x8 at 245).
Now I am doing lower weight at high reps.
185 5x16 (first set is 135 for 24 reps than 4x16 at 185)

Pec fly:
First working out 80lbs for 5x12
Before diet change 240 5x12 (when I started doing heavier weights on all exercises I implemented a warmup set.)
Now I do 100 5x24

MTS Chest press machine:
First working out. 40lbs 5x8
Before diet change 90lbs 5x8
Now 30lbs 5x16

Cable flys:
Started out at 12.5lbs 5x8
Before diet change 30lbs 5x8
Now 17.5lbs 5x16

Dumbbell Bench: (mixed between inclined and flat opposite of what I do on smith.)
When I started 15lbs 5x8
Before diet change 40lbs 5x8
Now 20lbs 5x16

ARM Days:

Dumbbell bicep Curls:
When I started 20lbs 5x8
Before diet change 40lb 5x8
Now 25lbs 5x16

Barbell curls:
Started 30lbs 5x8
Before diet 60lbs 5x8
Now 40lbs 5x16

Preacher curl machine:
Started at (with both arms) 40lbs 5x8
Before diet change. 130lb 5x8
Now I do each arm individually for 8 reps then double the weight and do both arms together for 8 reps for 1 set. I do 5 sets of those at 30lbs and 60lbs.

Tricep rope pull downs.
Started 40lbs 5x8
Before diet change 100lbs 5x8
Now 50lbs 5x16

Tricep push down machine:
Started at 80lbs 5x12
Before diet change 265 5x12
Now 140 5x24

Back Days:
Smith machine shoulder press: (recently added)
I just do 5x8 135

Lateral raises:
Started at 10lbs 5x8
Before diet change 30lbs 5x8
Now 15lbs 5x16

Cable Rows:
Started at 60lbs 5x8
Before diet change 130lbs 5x8
Now 70 lbs 5x16

Lat Pull down:
Started at 60lbs 5x8
Before diet change 120lbs 5x8
Now 60lbs 5x16

Reverse cable flys: (recently added)
Just doing 17.5lb 5x16

LEG Day:
I switch between squat and leg press machine each leg day

Squat: (recently added)
155 5x12

Leg press:
Started at 300lbs 5x8
Before diet 707 5x8
Now 527 5x16

Leg extensions:
Started at 50lbs 5x8
Before diet change 150lbs 5x8
Now 80lbs 5x16

Seated Leg Curl:
Started at 50lbs 5x8
Before diet change 130lbs 5x8
Now 80lbs 5x16

Calf Machine:
Started at 100lbs 5x12
Before weight cut 320 5x12
Now 240 5x24


Goal:
Current goal is I would like to get down to 240lbs.
I would like to get massive eventually
I want to eventually start a cycle but I know I need to perfect my training, diet, etc.
get better on stepping on the scale daily and recording the weight
Get as much constructive criticism to help me better my routine and diet.

Here are some photos of me currently:
View attachment 20029View attachment 20030
Nice start to your log. Good detail. Only issue I see right now is I think your cals are pretty low to start. At some point you will hit a plateau and you won't have anywhere to go. Being your size i think around 3000cals or more of clean food would be a good maintenance point. I would try raising cals up for a few weeks and keep diet in check and see what your body does. I wouldn't be surprised if your weight still goes down but your gym performance goes up which in turn will build more muscle and help to burn fat.
Try brining protien up to 300g and carbs to 200g. Fat is fine.
 
Nice start to your log. Good detail. Only issue I see right now is I think your cals are pretty low to start. At some point you will hit a plateau and you won't have anywhere to go. Being your size i think around 3000cals or more of clean food would be a good maintenance point. I would try raising cals up for a few weeks and keep diet in check and see what your body does. I wouldn't be surprised if your weight still goes down but your gym performance goes up which in turn will build more muscle and help to burn fat.
Try brining protien up to 300g and carbs to 200g. Fat is fine.
Really that high of a calories count?? What if I just double my scoops of protein in my two shakes a day. That’ll add about 60 more grams of protein 16g of carbs and about 340 calories
 
Really that high of a calories count?? What if I just double my scoops of protein in my two shakes a day. That’ll add about 60 more grams of protein 16g of carbs and about 340 calories
You can try whatever you like. From my experience starting with cals that low leads to difficulties down the line if your trying to lose a fair bit of weight. Even when i was prepping for comp my cals were 1800 at the lowest and i was 170lbs.
Your a big dude. You def need more cals to perform. Give it a try for a few weeks. You'll be surprised and much happier eating more food.
I'm 205 right now and eating 2100cals/day. 170carb/15fat/270pro. Just dropped down from eating 200carb/40fat/300pro. Started at 223lbs last week of November after a 7month bulk. Once you get the furnace lit it will start coming off quick.
The key to this is consistency and making it sustainable.
 
You can try whatever you like. From my experience starting with cals that low leads to difficulties down the line if your trying to lose a fair bit of weight. Even when i was prepping for comp my cals were 1800 at the lowest and i was 170lbs.
Your a big dude. You def need more cals to perform. Give it a try for a few weeks. You'll be surprised and much happier eating more food.
I'm 205 right now and eating 2100cals/day. 170carb/15fat/270pro. Just dropped down from eating 200carb/40fat/300pro. Started at 223lbs last week of November after a 7month bulk. Once you get the furnace lit it will start coming off quick.
The key to this is consistency and making it sustainable.
Thanks for the input. I will try for a few weeks and see how that works. Currently it’s been like a week on my current diet and besides from feeling a little more sore post gym I feel my intensity is still there and I currently don’t feel weak or tired throughout the day.
 
Thanks for the input. I will try for a few weeks and see how that works. Currently it’s been like a week on my current diet and besides from feeling a little more sore post gym I feel my intensity is still there and I currently don’t feel weak or tired throughout the day.
You'll be much better set up for sustainable success if you give yourself more runway. Will be following.
 
8 hour intermittent fasting is too long
that should be the maximum window for a normal person but for you I would go to four hours or less
 
yes don't use anything from redcon!
no telling what they are spiking their products with they are a bunch of clowns
 
your entire diet needs to improve
and you should be doing fasted cardio every morning
 
bros real food always better then shakes and bars
eat quality foods. fruits and veggies are the best for weight loss
 
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