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)
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).
1 Can white albocore tuna with a little mustard mixed in. Sometimes a hardboiled egg.,
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.)
Snack #3: Cottage cheese, lower GCI fresh fruit(sometimes), hardboiled egg.
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.