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:
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: