T Nation

Post-College Slump/Turnaround


I graduated May 28, 2008. From then until now I lifted off and on and drank ALOT. With summer vacation and starting a new job and trying to meet new friends it seemed unavoidable.

I used to be 6'3 250lbs @ 7.8% - 255lb @ 9.8%bodyfat with a 34.5" waist (a little assistance). Now I am 6'3 245lbs 15.8% bodyfat with a 37" waist:( Big difference. Little assistnace meaning I took about one cycle (prohormones)per year, it was great but I never really learned the good habits of dieting and training.

So now I'm fat, depressed (more like dissappointed), and getting ready for gyno removal surgery in a few months (its not horrible, but it's not the same...). So needless to say its time to move forward and return to greatness.



I don't like to count calories, but when I made my diet I aimed for the 3500 calorie range and try not to cheat, if I cheat ill mention it on here so I can pinpoint why I failed and not think I'm a hopelessly fat, can't lose weight person haha.

1 cup of oatmeal
1/2 cup of frozen berries
2 ounces of raisins
2 Eggs (whole)
1 cup of milk
2 slices of whole wheat bread
1 egg
1 slice of cheese
1 cup of milk

1 1/2 cup of collard greens
1 can of tuna
1 apple

1 banana
1 orange
1 chicken breast
2 cups of salad
2 ounces of mushrooms
2 ounces of tomatoes
2 ounces of shredded cheese

Protein shake (just On-Why Protein and water)
Investigating adding some carbs to the shake

2 cups of plain yogurt
1/2 fresh berries
2 ounces raisins
2 mixed nuts
New York Sirloin Steak 12 ounce
2 cups of collard greens or mixed veggies

If I get hungry or tempted I have a little baggy of mixed nuts and raisins on hand.



Morning Workout
I plan to do a Crossfit workout in the mornings 5 days a week which I plan to outline daily

5 days a week

Flat Bench 3*6
Incline Flat/DB or Military Press 3*10
Decline DB 3*10
Dips 3*max
Standing Shoulder Press or Side Raise 3*10
Tricep Pushdown 3*10

Squat 3*10 (Currently have hip injury so I can't go heavy)
Deadlift 3*10
Single Leg Leg Press 3*20
Leg Curls 3*10
Hanging Leg Raises 3*max

Lat Pulls 3*10
Seated Row 3*10
CG Pull-ups 3*8 BW
DB Row 3*20
Shrugs 3*10
Hammer/Concentrated Curls 3*10
Preacher Curls 3*10


BW: 250lbs
BF: 8-10%
Rehab injuries


My biggest problem is drinking too much on the weekends, so if I can avoid that I should make it...


Your diet is severely lacking in protein, especially for your body weight. Also, your dinner could use some protein (with some carbs if it is your postworkout meal). And you could just push the nuts back to after dinner but before bed. Also maybe some cottage cheese too.

Good luck


Sorry to hijack your log, but the things that have helped me with drinking on the weekends is:

1) Stop predrinking before you go out
2) Go for Guiness as it is rather filling but actually fewer calories
3) You must drink 1 water between each drink. This will slow the drinking down, plus allow you to sip on something while you socialize with others.


Downside to not pre-drinking is you waste more money at the bars, I'm just going to try and not drink more than a beer an hour...however, I didnt know that about Guinness, that was the main reason I avoided drinking it.

And I appreciate the diet technique, yogurt actually has a fair amount of protein considering its a dairy product. But ill see where I can modify and substitute more protein.

My big thing is I want to lose fat but not weight, tricky tricky.


So yesterday's workout.

730 am

I did "Christine" this morning.

500m Row
12 BW Deadlifts
21 Box Jumps

3 rounds

13:27 min

530 pm

Flat Bench
10*135 7*225 5*295 4*295 4*295

Incline DB
10*170 8*170 8*170

Decline Bench
10*185 10*185 10*185

12 4 9

Standing Shoulder Press
6*80 4*80 4*80

My energy levels felt like crap from doing the crossfit in the morning, and it was very noticeable in the DB Incline. Usually I do much more weight, but my new gym Bally Total Fitness only has 85lbs...


Today 730 am

Not sure of the name of the workout we did this morning.

Thrusters 135lbs
Pull-ups 35lb db

15seconds each, 45 seconds off
5 rounds

I got 80 reps total, which is how they measure the workout.


500 pm yesterday

Squat 10x135 (right hip was sore)

SL Deadlift
10x135 10x225 10x365 10x365 Sumo 8+2x365

Single Leg Leg Press
3sets of 20 6 45's total + machine

Leg Curls
12x120 10x130 8x130 (felt tight)

Hanging Leg Raises
BW 15 12 10

Tried to hit on the Bally Total Fitness Personal Trainer, Sara, by asking for nutrional/exercise advice. I pretended to be riding on the bike until she walked by haha...

Bottomline she told me I needed to lose some bodyfat and she could whoop my ass in any workout, jesus.

But I invited her to a saturday work out at my other gym and she seemed down but had to work this saturday.

So we will see where this leads over the weeks to come...


No crossfit this morning, four in a row for the first time seems like enough.

Finally bought a journal

400 pm

Lat Pulls
10x160 10x220 10x220 7x220 lats pretty sore

seated row
10x160 10x180 10x180

CG Pull ups
8 5 6


Standing Curls

In the middle of standing curls some gay guy hitted on me. Weirded me out because Im kind of a homophobe. So I talk to the desk clerk and she tells me there is a large gay demographic that comes to this gym. Sweet.

Preacher Curls
5x75 6x75 5x75


So I went out tonight and only had 1 glass of guinness and 1 vodka and redbull. That was by far the best I've ever done. Though I didn't have as much fun...but if I was fat I wouldn't have fun, either.