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Approved Log TBG Fitness Log

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.
@ThatBeardedGuy the amount of hemp seed you take it not enough and vegetarian sources of omega 3 are nothing close to fish oil, read about flaxseed studies and ALA

On the fasting, you need to do a shorter feeding window for results and you need a high meal day too.
So fasting day, 20 hour fasting 4 hour refeed window and 2 days per week you would have 6 meals per day to boost your metabolic rate.

ON the cardio thats big, thats where big fat loss comes, at your size you have a great base to work with, so push to 60 min of AM empty stomach cardio and 30-45min post workout and 15min pre training, high cardio is what you need now.

Weights, we would like actual weights, you know we need to see how strong you get or if you lose strength it's important. Please update your exercises sets and weights in the log a few times per week or ED if you can so we can follow you. The same goes for diet.
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
 
@ThatBeardedGuy the amount of hemp seed you take it not enough and vegetarian sources of omega 3 are nothing close to fish oil, read about flaxseed studies and ALA

On the fasting, you need to do a shorter feeding window for results and you need a high meal day too.
So fasting day, 20 hour fasting 4 hour refeed window and 2 days per week you would have 6 meals per day to boost your metabolic rate.

ON the cardio thats big, thats where big fat loss comes, at your size you have a great base to work with, so push to 60 min of AM empty stomach cardio and 30-45min post workout and 15min pre training, high cardio is what you need now.

Weights, we would like actual weights, you know we need to see how strong you get or if you lose strength it's important. Please update your exercises sets and weights in the log a few times per week or ED if you can so we can follow you. The same goes for diet.
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Ok I got maybe 2 weeks of hemp seed oil left and I’ll order some fish oil. Do you recommend krill over regular fish oil?

So do I keep the same calories I eat now but eat it in a 4 hour window or do I increase calorie intake like s.gentz suggested and eat within a 4 hour window.
On the 2 days I eat high meals do I still intermittent fast or eat the 6 meals throughout the day?

I went to gym yesterday but continued my low weight high rep workout. I will go back to my heavy lift and update again tonight after gym. I woke up and weighed myself I’m 287 dropped another pound

Cardio I know is huge. I will up my preworkout cardio to 10 mins and post I’ll go until I’m severely winded until I make it to 30 mins.

30mins of fasted AM cardio will be hard until I get a bike. I’ll have to wake up even earlier before work to get to gym and back plus shower. I’m quite active during my 8 hours of work. I know it doesn’t substitute. Do you recommend a reclined or normal upright bike?
 
Nice start to the log. Get that diet dialed in and you’ll drop bf quick
 
Ok I got maybe 2 weeks of hemp seed oil left and I’ll order some fish oil. Do you recommend krill over regular fish oil?

So do I keep the same calories I eat now but eat it in a 4 hour window or do I increase calorie intake like s.gentz suggested and eat within a 4 hour window.
On the 2 days I eat high meals do I still intermittent fast or eat the 6 meals throughout the day?

I went to gym yesterday but continued my low weight high rep workout. I will go back to my heavy lift and update again tonight after gym. I woke up and weighed myself I’m 287 dropped another pound

Cardio I know is huge. I will up my preworkout cardio to 10 mins and post I’ll go until I’m severely winded until I make it to 30 mins.

30mins of fasted AM cardio will be hard until I get a bike. I’ll have to wake up even earlier before work to get to gym and back plus shower. I’m quite active during my 8 hours of work. I know it doesn’t substitute. Do you recommend a reclined or normal upright bike?
@ThatBeardedGuy I think krill oil is high quality just like fish oil, you can use both 1/2/ and hemp seed is not bad but use less of it.

I dont believe in calories but @s.gentz makes very valid points about your diet, you will need more food to lose bodyfat I know thats odd but its the truth.
Fasting: 4 hour eating window, and at 288 lbs you need to take in at least 2900-3000 calories, think higher protein and fats and lower carbs, keep them under 50 grams.

On the weight training, we need to see more information. You did a workout, what did you do? your exercises weights reps sets did you up the reps weights?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

We are also missing many pictures of your meals, training and more, you need to share more with the community.
 
LOG ENTRY 2:

Stepped on the scale this morning. I weighed 287lbs.

Fasted all day from previous night. Ate first meal around 4pm. Ordering a bike on payday to do morning fasted cardio.

7oz NY strip
2 eggs sunny side up
2 pieces of keto bread toasted
1 Tangerine
(745 calories, 51g fat, 19g carb, 6g fiber, 55g protein).

Around 5:30pm I ate a plain double baconator
No cheese, no ketchup, no mayo add onion.
(820 calories, 43g fat, 39g carbs, 2g fiber, 54g protein.)

6pm I ate a banana with a table spoon of peanut butter. (200 cal, 8g fat, 30g carbs, 4g fiber, 4g protein).

7pm I ate a whole chicken leg quarter.
1/2 cup of Spanish rice and beans
1 cup of Normandy veggie blend.
(685 cal, 30g fat, 36g carb, 5g fiber, 57g protein)

Totals
Cal: 2450
Fat: 132g
Carb: 124g
Fiber: 17g
Protein: 170g

Gym at 8pm
5 mins of backwards treadmill on 2mph
Stretch arms and shoulders

Shoulder press on smith machine:
135lbs 4 sets of 8 reps
155lbs 6 reps (till failure)

Shoulder shrugs:
60lbs 3x12

Side lateral raises:
20lbs 3x12

Seated cable rows:
145lbs 4x8
160lbs 10 reps

Lat pull downs:
145lbs 4x8
160lbs 11 reps

AB machine:
247.5lbs 3x24

Back extension machine
160lbs 5x12

Reverse cable flys:
17.5lbs 4x8
Completely fatigued at the end.

20 mins in treadmill at 12% incline at 3mph for 20 mins

I’ll reduce carbs tomorrow to under 50 like @LevButlerov suggested. I’ll probably increase protein.
 
LOG ENTRY 2:

Stepped on the scale this morning. I weighed 287lbs.

Fasted all day from previous night. Ate first meal around 4pm. Ordering a bike on payday to do morning fasted cardio.

7oz NY strip
2 eggs sunny side up
2 pieces of keto bread toasted
1 Tangerine
(745 calories, 51g fat, 19g carb, 6g fiber, 55g protein).

Around 5:30pm I ate a plain double baconator
No cheese, no ketchup, no mayo add onion.
(820 calories, 43g fat, 39g carbs, 2g fiber, 54g protein.)

6pm I ate a banana with a table spoon of peanut butter. (200 cal, 8g fat, 30g carbs, 4g fiber, 4g protein).

7pm I ate a whole chicken leg quarter.
1/2 cup of Spanish rice and beans
1 cup of Normandy veggie blend.
(685 cal, 30g fat, 36g carb, 5g fiber, 57g protein)

Totals
Cal: 2450
Fat: 132g
Carb: 124g
Fiber: 17g
Protein: 170g

Gym at 8pm
5 mins of backwards treadmill on 2mph
Stretch arms and shoulders

Shoulder press on smith machine:
135lbs 4 sets of 8 reps
155lbs 6 reps (till failure)

Shoulder shrugs:
60lbs 3x12

Side lateral raises:
20lbs 3x12

Seated cable rows:
145lbs 4x8
160lbs 10 reps

Lat pull downs:
145lbs 4x8
160lbs 11 reps

AB machine:
247.5lbs 3x24

Back extension machine
160lbs 5x12

Reverse cable flys:
17.5lbs 4x8
Completely fatigued at the end.

20 mins in treadmill at 12% incline at 3mph for 20 mins

I’ll reduce carbs tomorrow to under 50 like @LevButlerov suggested. I’ll probably increase protein.
@ThatBeardedGuy drop the banana dont mix sugars and fats lets increase protein and cut your carbs more
and up your fiber get it to over 50 grams get that gut cleaned
and up the cardio by 5min every week
 
Redcon is a supplement company that i don't recommend
their CEO just went to prison for spiking products
Not at Redcon and he's already out
 
Just started a long journey. I know there’s tons of work to do but I’m ready. I’m willing to listen to anyone’s advice here. I’m uneducated in this and need help.
That's definitely what you're here for and we're going to push you and support you the whole way don't worry
 
Bro you can get great results on this run if you Keep diet locked in. Wont be easy but you can do it. Keep your focus bro this will be a great run
 
LOG ENTRY 3:

Woke up and weighed myself I weigh 286. Lost another pound.

Ate my first meal slightly early at 3pm.
Chipotle bowl, double chicken, no rice, beans, lettuce, corn salsa.
(635 calories, 24g fat, 27g carbs, 10g fiber, 80g protein)

4pm. Entire bag of turkey jerky.
(280 calories, 3g fat, 6g carbs, 45g protein)
also hand full of almonds
(164 calories, 14g fat, 6g carbs, 4 grams fiber, 6g protein)

6pm
Bowl of chili no rice
(566 calories, 34g fat, 29g carbs, 3g fiber, 36g protein)
6:30pm
2 scoop protein shake with almond milk
(400 calories, 10g fat, 5g carbs, 1g fiber, 62g protein)

Total:
2045 cal
85g fat
73g carb
18g fiber
229g protein


Working on the diet still. I’m going shopping Thursday so it’ll improve I promise. Just running low on stuff. I go to restaurant depo and buy stuff in bulk.

GYM session:

5mins treadmill 3mph 12% incline 5 mins
Stretch.

Bench press smith machine:
Warm up with bar for 12 reps.
1 plate for 8 reps.
2 plates for 4x8

MTS chest press machine:
Warm up set at 30lbs for 12 reps
60lbs 3x8
70lbs 10 reps

Inclined dumbbell benchpress
30lbs warm up set for 8 reps
50lbs 4x8

Pecfly:
100lbs warmup set for 12 reps
240lbs 3x12

Abs machine:
Warmup 185lbs 24 reps
247.5lbs 3x12

Cables:
17.5lbs warm up set 8 reps
27.5lbs 2x8
32.5 8 reps

Once my diet improves and I stick to it, I’ll shreds this weight off in no time. Appreciate everyone’s input and words of encouragement.
 
LOG ENTRY 3:

Woke up and weighed myself I weigh 286. Lost another pound.

Ate my first meal slightly early at 3pm.
Chipotle bowl, double chicken, no rice, beans, lettuce, corn salsa.
(635 calories, 24g fat, 27g carbs, 10g fiber, 80g protein)

4pm. Entire bag of turkey jerky.
(280 calories, 3g fat, 6g carbs, 45g protein)
also hand full of almonds
(164 calories, 14g fat, 6g carbs, 4 grams fiber, 6g protein)

6pm
Bowl of chili no rice
(566 calories, 34g fat, 29g carbs, 3g fiber, 36g protein)
6:30pm
2 scoop protein shake with almond milk
(400 calories, 10g fat, 5g carbs, 1g fiber, 62g protein)

Total:
2045 cal
85g fat
73g carb
18g fiber
229g protein


Working on the diet still. I’m going shopping Thursday so it’ll improve I promise. Just running low on stuff. I go to restaurant depo and buy stuff in bulk.

GYM session:

5mins treadmill 3mph 12% incline 5 mins
Stretch.

Bench press smith machine:
Warm up with bar for 12 reps.
1 plate for 8 reps.
2 plates for 4x8

MTS chest press machine:
Warm up set at 30lbs for 12 reps
60lbs 3x8
70lbs 10 reps

Inclined dumbbell benchpress
30lbs warm up set for 8 reps
50lbs 4x8

Pecfly:
100lbs warmup set for 12 reps
240lbs 3x12

Abs machine:
Warmup 185lbs 24 reps
247.5lbs 3x12

Cables:
17.5lbs warm up set 8 reps
27.5lbs 2x8
32.5 8 reps

Once my diet improves and I stick to it, I’ll shreds this weight off in no time. Appreciate everyone’s input and words of encouragement.
@ThatBeardedGuy can you replace beef jerky with something? it must be high sodium
 
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