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FBG, Now FB At It Again

Hello all,

That is: Former Buff Guy, now Fat Boy at it again…

I was one of those kids who was always chunky though most of adolosence, in early adult hood I got up to over 300LBS. I am 5’ 10.5" and today I weigh 260. One week ago I weighed 270 + change. I’m not sure about BMI, but I wear a 42" waiste comfortably, and a 40 can be tight. (but getting much better since last week!). Yep, lard ass, but you know, I hide the 270 pretty well, most guess me at 250… I am blessed with some lean mass. I’m 32 yrs old.

About 5 years ago I hit it hard, went from about 265 and fat to 200LBS @ 10%.
Yep, I let myself go.

So, now I’m back at it, committed (I seem to have the same drive I did the last time I ‘did it’.) But last time I was a dedicated anti-carb freak. I even took levels below Atkins induction on some days. After about a month of that I got more healthy by doing less aerobic and more resistance.

Today, I’m a little wiser on the diet side (thanks in great part to the awesome info on T-Nation) - and I’m currently doing the following for diet:

Pre breakfast workout (see below)

Breakfast:
2-3 eggs, one egg white (scrambled)

1 no-sugar added Yogurt (13 Carbs, 0
Fat, 80 Cals) sweetened with Sucralose? My answer to 'Get some higher GCI carbs after workout).

Snack#1:
1 Can white albocore tuna with a little mustard mixed in. Sometimes a hardboiled egg.,

(ACTIVITY #2)

Lunch: 1 can tuna, 1 cup steamed broc. (or other low GCI veggie).

Snack #2: Low fat cottage cheese, small portion steamed veggie.

Dinner: meat: either steak, ground beef, chicken breast etc.)
Steamed veggie
Cottage cheese

Snack #3: Cottage cheese, lower GCI fresh fruit(sometimes), hardboiled egg.

WORKOUT REGIMINE:

Morning (pre-meal) I’m doing a high intensity circuit training. basically 40 Seconds on the treadmill, followed by resistance training, and back to the treadmill for 40 seconds as my “rest period” I do this for 25 - 30 mins. And I alternate my resitance training daily (e.g.
Day 1 - shoulders / back
Day 2 - Bis / Tris
Day 3 - Deadlifts, legs
Day 4 - Cardio / abs
Day 5 - Shoulders / back
Day 6 - Light cardio (30-40 mins walk with resistance)
Day 7 - Bis / Tris

I’m not doing a ‘cheater day’ at this time, I have a lot of sedintary lifestyle to make up for.

Activity #2 is something I try to fit in every day. Either a long walk, light cardio (20-30 mins walk w/ resistance), or some outdoor work that makes me sweat and pant).

I think the first reaction for most would be, “im going to burn myself out” - but I am calling this a kind of induction phase, and I will adjust later. I want to get rid of the excess fat over the next 4-6 weeks and then move into more concentrated resistance training with only 1 day per week cardio.

I would appreciate any constructive comments / feedback from the group.

Thus far, week one I went from 270+ to 260 ( I know, I know, this is the easiest 10 LBS I’ll ever lose).

Of, BTW- I’m drinking at least a gallon of water per day).

** I am also drinking 1-3 cans of Diet pop (no caffein, low sodium called Diet Vernors (a regional soda in Michigan). This is down from probably 6-8 per day by the way. However, i am wondering what is the impact of drinking these on me? Is nutraweet ok for the diet at this point? I justify the pop as it tends to ward off my weak times for anything sweet / bad-carbic.

I am thinking of adding some green tea next week (with equal consumption of water). I am also looking to add some supplements (multi-vitamin, maybe ECA stack(I bought a case of Dymetadrene Extreme pre-ban), and maybe a T boosting supplement.

Well, would like to hear some feedback. And I intend to post pics of progress.

Thanks!

Good luck! I think you’ve got the right idea assuming you’ll have to make adjustments along the way (for both training and diet).

I like the idea of switching over to more resistance training over time, because after about 4-6 weeks you’ll likely see a drop in strength progress of a primarily HIIT based program.

As for the 1 diet soda, don’t worry about it, just make sure to keep drinking lots of water and green tea is a nice addition.

The one adjustment I think you should make with your diet now, would be adding in some vegetables in the morning.

Stay motivated!

Looking good my friend!

I would add some fruit to the mix. I was a stupid atkins follower as well and had been scared off of fruit. Now I eat 4-6 apples, bannas, peaches, whatever a day. The nutrional value of fruit outways the caloric intake which is rather small and the GI index is rather low. Also the fiber is good for you to.

No one ever got fat from eating fruit. Besides it looks to me like you might be a little low on the calorie intake so fruit will be a healthy snack and really help keep you full.

As for water and green tea, I have a 2 liter jug that I fill with water and brew a cup of tea and add it with a splenda.

Good luck!

I forgot one thing. You have no carbs listed. You wont last with out some carbs.

I know, I know, as a formor atkins follower I know it is scary, but carbs are good. You will preform much better with them in your body. Trust me I tried exercising while low carbing and it sucked ass.

Stick to whole wheat bread, Brown rice, and 100% rolled oats (oatmeal).

Also a few articles I have ready here suggest eating the majority of carbs in the morning. So maybe instead of the yogurt try this.

1/2 cup dry 100% rolled oats
3 tbls milled flax seed*
1 scoop of protein powder*
1 serving powdered fiber supplement*

*add after the oatmeal has been cooked

This is what I have every morning and it has the following nutrtional value. It will be diffrent for you based on the brands you use.

408 cal
15g fat (this is from the flax seed, which has the good fats)
34g carbs
37g Protein

[quote]IFR Pilot wrote:
Pre breakfast workout (see below)

Breakfast:
2-3 eggs, one egg white (scrambled)

1 no-sugar added Yogurt (13 Carbs, 0
Fat, 80 Cals) sweetened with Sucralose? My answer to 'Get some higher GCI carbs after workout).[/quote]

A few words for you, my friend: that is not a breakfast of champions, especially if you workout right before it. Where are the quick-acting, simple carbs? Where are the slow-acting, complex carbs? Where are the carbs, period!?

Sucralose is not a carb.

To paraphrase Dan John:

“What did you have for breakfast?” That’s the answer to all questions, and the question for all answers.

You are in the right place, and welcome back to the iron. Hopefully, this time around you’ll stay for longer. Good luck!

[quote]jbodzin wrote:
I forgot one thing. You have no carbs listed. You wont last with out some carbs.

I know, I know, as a formor atkins follower I know it is scary, but carbs are good. You will preform much better with them in your body. Trust me I tried exercising while low carbing and it sucked ass.[/quote]

Thanks for the feedback. I’m laughing to myself because that’s exactly how my mind is working - I am still “carb shy”. I guess because tight carb restrictions shed the fat off me so fast before.

I was thinking about doing Oatmeal and I’m going to add that in the morning.

[quote]IFR Pilot wrote:
jbodzin wrote:
I forgot one thing. You have no carbs listed. You wont last with out some carbs.

I know, I know, as a formor atkins follower I know it is scary, but carbs are good. You will preform much better with them in your body. Trust me I tried exercising while low carbing and it sucked ass.

Thanks for the feedback. I’m laughing to myself because that’s exactly how my mind is working - I am still “carb shy”. I guess because tight carb restrictions shed the fat off me so fast before.

I was thinking about doing Oatmeal and I’m going to add that in the morning.

[/quote]

Yeah I hear you, I’m still a bit shy but I have had great results eatting carbs. Endurence improves, strength gains improve, mood improves too!

Just take it slow and let your system adjust to the carbs, your going to get some major gas in the beggining, but if you stick to the whole grains and brown rice it will be better.

The best thing you can do is have a balanced clean diet. The concept is so basic and so easy.

You can see my latest nutrion and work out plan in my blog if you want.

As a fellow Michigander I had to laugh at the vernors explaination. what part of michigan are you from?

As for feedback I think you should really get JB’s percison Nutrition, the thing is amazing and so easy to follow it should be illegal. I think this will help keep you on track with your diet b/c there is alot of meals that are great and low carb, healthy and they are all laid out so adding up your nutrional numbers each day is a breeze.

I was weighing about 250 and went down to 180, then bulked up to 220 and now have cut down to around 205 so I know where your coming from. the drive is what counts you need to be willing to really stick it out and it sounds like you have that.

alos i think the precision nutrition will help you “not let yourself go again”. the PLUS side is once you cut you can look forward to a bulking cycle, WHICH IS ABSOLUTLY AMAZing compared to trying to loose weight.

[quote]j62usa wrote:
As a fellow Michigander I had to laugh at the vernors explaination. what part of michigan are you from?

As for feedback I think you should really get JB’s percison Nutrition, the thing is amazing and so easy to follow it should be illegal. I think this will help keep you on track with your diet b/c there is alot of meals that are great and low carb, healthy and they are all laid out so adding up your nutrional numbers each day is a breeze.

I was weighing about 250 and went down to 180, then bulked up to 220 and now have cut down to around 205 so I know where your coming from. the drive is what counts you need to be willing to really stick it out and it sounds like you have that.

alos i think the precision nutrition will help you “not let yourself go again”. the PLUS side is once you cut you can look forward to a bulking cycle, WHICH IS ABSOLUTLY AMAZing compared to trying to loose weight.[/quote]

LOL, Yea, I often thought about what I’d do without my Vernors.

I live in Detroit suburbs (North of Rochester, Oakland Township to be exact). But right now I’m in the UP vacationing for a few weeks and visiting my parents.

I know what you mean about the bulking vs. weight loss. I can’t wait until I am at the point where I can do more focused lifting. I used to just work muscle per trip to the gym last time I was stacked, and MAYBE do cardio once a week. I have to pay for all those M&Ms, Miller Lights and full racks of babybacks w/ fries… OK, I need to stop thinking about that and get some cottage cheese FAST! LOL

I forgot to ask you, how long did the 250 to 180 trip take you?

Well, not sure if anyone gives a rat’s ass… But I’m still at it folks.

I’m happy today on my weekly weight in I am sub 260! (258). I seem to be holding muscle quite well. Also got into 36" jeans that I havn’t been able to wear forever. Relax fit jeans mind you, but damnit its still a size 36! And my ass looks pretty good in them according to some lady at the bar last weekend. LOL.

I seemed to have been at 265 forever and then seemed like all of a sudden - boom 258. (Yea, I know don’t obsess over the scale - but I was using the mirror and the mirror said, WTF?

Your starting to look good, your stomach is shrinking etc. but damn, your still in fat man weight range. So, I guess I’m doing something right to avoid catabolism. All fat guys say this but really I DO have a respectable amount of muscle - my wheels and chest are packed solid. So I might look good naked at 225-230.

Diet continues on track. My only vice is beer. And now I am on a long term assignment with a client in NJ and living in a hotel. Hard to stay out of the lounge because life is lonely on the road ;-).

So I made a committment to quit the beer and I will have a glass or two of red wine in lieu of beer. I seem to drink a hell of a lot more beer than wine when I do drink so its probably better this way. Oh and I’m drinking 2-3 or more glasses of water at the bar per glass of wine. (Bartender laughs and thinks I must be up all night pissing).

I have a fridge in my room which makes staying on the diet so much easier. The hotel restaurant only has maybe one or two entrees that I can accept on my diet - even though portion size is 2x’s what I need for a single meal. I’m grazing all day long on protein shakes, celery, fish oil etc. etc.

And I’ve started taking HOT-ROX. Seems to have my metabolism fired up - combination of diet and HOT-ROX - I sometimes start to break a little sweat just walking around!

Nice part about my hotel is I get free access to Bally’s just down the street. It was nice to get on a squat rack again. I was sore for a WHOLE week afterwards… Whew. Squats were the one thing I hadn’t been able to do at home. Love squats and the total body benefit from them.

My fasted cardio has been suffering lately because I am just having a hard time adjusting to getting my ass up early in the morning. But I am still doing HIIT for 20 mins or so several times per week.

I remember this phase from my last transformation - and the next 10 LBS of fat will make an incredible difference in my body - so I am excited.

Well, just wanted to write a quick update. And thanks to the few that offered there inspiration after my original post. I still want to post some pics - but I’m going to wait for another few weeks to unleash the before / after.

So anyone in Central NJ want to hang out sometime I’m here for like 8 months!!!

Ciao

Chris

Good job man! Keep it up!

Well done man, keep it up. Down to 236 myself from a horrendous 308 a couple of years ago. Looks like you are doing really well. Keep going.

Started the Velocity diet at the end of last week (I’m an impatient MF). Woke up this morning and HOLY SHIT I have what can be described as either large ‘dimples’ or small crators in my lower abdomin where the fat has mobilized itself.

My fast gains have made me a believer in muscle memory. There’s no way I could make the gains I have naturally if I hadn’t been there before.

I think I am about 20LBS of fat away from looking good naked. Hell, I already had no problem walking around my hotel room naked in front of the chic I picked up last weekend. :slight_smile:

I wish I would have taken pics at my starting point - but I have some of me in a similar condition that I took when thinking about the BFL contest 2 years ago. If I can find 'em I’ll post before and after.

So far results are:

8/15/06
Weight 275
BF %: ? Duh, a lot w/ size 42 pants and ‘hangover’.

Today:
Weight 255
BF%: Better, size 38 or 36. (really need to measure this).

Current Goals:
235 by November 22nd (end of my v-diet).

Bench: 310
Squat: 460

Kind of loftly weight loss goal, but I think its possible since I’m still a fat boy and doing the Velocity diet like its my religion right now.

Havn’t felt this good since I was 8% BF 210 and getting laid so often I thought about having a revolving door put on my place.

Speaking of getting laid, between the ZMA, and other supps I’m taking I really need to find a new girlfriend QUICK!

Great job man, keep it up. Are the numbers you listed for your lifts your 1RM?

[quote]jbodzin wrote:
Great job man, keep it up. Are the numbers you listed for your lifts your 1RM?

[/quote]

Yes they are 1RM. Well, today I was in my third set of squats- only at 310 and I screwed up my lower back. Its something I’ve had on and off most of my adult life.

So its of to the chiropractor this afternoon and looks like upper body work for the rest of the week. Damn the squats were feeling good today and I was looking forward to some deadlifts afterwards. But now I can only bend forward about 6 inches from perpendicular before it hurts like hell.