T Nation

220lbs @ 10% BF by May 2023

You’re going about losing size the wrong way.

1 Like

found the picture I was thinking of. can you fly with those wings?


Training for 11/30

SuperSquats W5D2

Overhead press 27x10, 82x12, 82x12, 82x12
Squat 150x5, 240x3, 290x2, 330x1, 385x20
Pullover 25x20
Bench Press 27x10, 77x5, 137x5, 157x5, 217x12,217x12,217x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

2-mile walk

food for 11/29 calories 1735, carbs 123, fat 49, protein 222

bodyweight 11/30 4am 243 lbs


was this: Overhead press 27x10, 82x12, 82x12, 82x12
supposed to be this: Overhead press 72x10, 82x12, 82x12, 82x12?
same question for Bench Press, set # 1

Squats, deads and bench on same day? brutal, especially with that volume. Respect :muscle:

1 Like

This is insanity. I haven’t read into Super Squats, but is this part of the program?


No. It’s only what I did today, three times per week, and thats it. I’m like you, a volume junkie.

I was doing PPL before this, so I just combined all the Push moves and pull moves not included in SuperSquats on the other 4 days per week.


That’s correct. I use a swiss bar for pushing movements, it weighs 27 pounds.

In June I tore my supraspinatus tendon and bicep. Surgery is 1/20/2022.


i mean i love my volume but you’re making me feel like i need to step up my game now :sweat_smile:

Dont know why, but i didn’t think this was your log until just now (don’t judge). will be following along!

making me want to weigh my bars at the home gym now, idk how much i trust the 45lb standard after seeing this

1 Like

Goals for December 2021

  1. Walk 150 miles.
  2. Train 31 times.
  3. Average 1800 calories w/ 180 grams of protein each day.

I don’t see a burpee goal. How many burpees?

1 Like

I used to do 210 conventional burpee’s several times a week as 20, 19, 18, 17, 16…………3,2,1. So I figured to bang out 500 would be no big deal. As soon as I started, I was like f’ that! Lifting heavy and doing burpee’s don’t go together IMO.


Training for 12/1

Pull Up 10,10,10,10,10 +45lbs
Pull Up 1,1,1 +120lbs
Pushup 100, 100, 100
Dip 2,2,2,2,2
Lat Pulldown 60x15, 60x15, 60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

3-mile walk

food for 11/30 calories 1715, carbs 126, fat 43, protein 236

bodyweight 12/1 4am 243 lbs


Question, are you bulking currently? i read the initial post about you cutting down to 190 and then lean bulking to 220. Just trying to analyze where you’re at in progress without having to read through 1100 entries :sweat_smile:

1 Like

It’s hard to single anyone thing out as wild, because it’s all wild, but those push-ups stick out to me lol. Crazy man


No. I’m searching for maintenance calories. I was hoping it would be 2400 thats to much I’m gaining weight. So I’m cutting back.

I lost weight so I could run my first cycle and bulk. I went from 345lbs March 2020 to 203lbs April 2021 in 13 months.

Not quite 190lbs but I was bored of dieting it had already been more than a year and I was ready to eat and lift.

Started bulk and cycle went from 203lbs April 2021 to 248lbs July 2021.

Finished cycle and started a cut. Went from 248lbs down to 218lbs. Oct 2021.

Staying on maintenance calories from now until recovered from surgery. April 2022? Was hoping for 2400 calories thats too much. going to find the most I can eat with 7 hours of cardio per week and weigh 230-235lbs.

I need another 10-15lbs of muscle. Next bulking cycle will be summer 2022.


i knew you had lost a ton of weight already, but dayum. nothing but respect for your progress and hard work.

your calories are really low at the moment and your activity level is really high, so i’m curious if your metabolism was afflicted with the catch-22 of weight loss (your body just getting used to high levels of performance on little food, so your metabolism effecively just slows down to increase effectiveness of food consumed).

To supplement the ~7hours weekly cardio (is this LISS?) have you considered doing about 10-15 mins of HITT prior to your training sessions? it might give you that metabolic boost so you’re able to eat more food - it was one of the recommended methods to fat loss i read a while back, specifically to avoid the afforementioned metabolic catch-22


or it could just be I am 48 years old and extremely sedentary.

I’m down from 20 hours of LISS per week. what did I think would happen lol.

I’m happy to eat less. It’s a cycle. Soon I’ll be back to 4000 calories and sick of food.

1 Like

Was trying to piece everything together and saw ~1700 calories at maintenance; i drew a conclusion too early, apologies. I dont know if i’d say you are sedentary based on your training, but training only accounts for 2-3 hours out of 24 so :man_shrugging:
Regardless, thank you for taking the time to get me caught up!

1 Like

makes sense now.

2400 was too much. going to lose 5-8lbs real quick then try again at 2200.

1 Like