I started my journey sometime in June 2015 at 6' tall, 42" waist, and 310+ pounds. I wanted to cut so I started with cardio. Treadmill/road running were too difficult so I began elliptical. I am now eating clean. I drink 1 or 2 shakes a day, depending on if I work out once or twice, using 2 scoops Gold Standard protein powde per shake. This week I introduced creatine and I have been loading with 20g per day and I am on day 4. Day 6, I will drop to 5g per day for maintenance. As of today, I am weighing in at 220 pounds (scale said 216 this weekend but trying to be conservative) and my waist is < 34" (being conservative again). I have been skipping leg day (insert meme) because at my heaviest I was working my legs pretty hard but now I feel my workouts have to change. I think my goal is to maintain between 185 and 200 pounds but I'd like to get below 10% bf. I have run a few 5k's in the past few months with my best time being 24:04 and just completed a half marathon a few weeks ago in 2:05:29. My weekly workouts are as follows:
Monday - Wednesday - Friday
3 mile run as fast as I can (Today was 23 mins)
.25 mile cooldown
Bench Press 3x8 - 155 lbs
OHP 3x8 - 75 lbs
Curls with Barbell 3x8 - 70 lbs
Tri Pull Downs using Machine 3x8 - 70 lbs
Seated Overhead Pull Down using Machine 3x8 - 120 lbs
Tuesday - Thursday
5 mile run (usually around 42 - 45 mins)
Want to add legs and reduce run
Saturday 7 - 10 mile run
Sunday - Off day
So my question is, what would you change and add? I am going to run a full marathon in February just to mark it off my list. After that, nothing longer than a half. I also want to start doing sprint and olympic triathlons. I want good muscle mass as well, even though it might make my runs slower. I'm not running and doing races to win, I'm doing them to finish. Any help would be appreciated. Also had a Low T test today and it came back at 220 and I'm 34 y/o. I'll post before and after pics after this post.
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Before Picture - August 2015 - 310+ lbs
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After Picture - Early November - 225 lbs
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>>35176016
>>35176028
Good work OP, but get rid of that heinous mustache,
Is that possible within roids?
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yeah maybe less the traps
but will take a few years
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This is certianly attainable natty in two years
Or after 14 week cycle of 500mg test
Will always mire his traps tho
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Zyzz really was an insecure faggot lmao. I used to look up to the guy but the more amateur modeling shots and 6/10s you see him with the less respect i have for him. He was just a wow nerd that had his dumb wog friends fall for his fake confidence :(
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IT'S OVER GUYS. WE DID IT. WHOLE WHEAT BREAD ISN'T HEALTHIER THAN WHITE BREAD. IT'S ALL A MYTH. EATING PURE CARBS VS EATING GRAINS GIVE EXACTLY THE SAME THING. SORRY IF YOU FORCED YOURSELF TO EAT WHOLE WHEAT.
http://www.weightzonefactor.com/blog/why-whole-wheat-bread-is-not-healthier-than-white/
In all seriousness, this is either an anorexic idiot or a landwhale thinking she knows something about nutrition making up excuses to eat white bread.
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white bread = wheat bread != whole grain/sprouted bread
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>>35175988
This. OP is a faggot but we knew that already
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>>35175952
>links to blog post
into the trash immediately
What are some /fit/-approved things to wish for for christmas? I'm having a hard time coming up with stuff, and reckon that anything helping my gainz would be good.
Pic related, foam rollers.
>inb4 lifting gloves, knee or wrist straps, lifting belt
>inb4 skirt and pantyhose
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>>35175921
Small misc shit that I own for working out/etc:
Dip/chinup belt
Lifting straps
Water bottles
Lacrosse balls (for rolling on + massage)
Foam roller
Foam "rumble" roller
Plain t-shirts
Loose athletic shorts
You can also always go for supplements or something.
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semen based protein powder
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>>35175921
a gf
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>meditation
this meme needs to end
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>>35175745
I meditate before sleeping daily and I don't think about sex during the day so my dreams are basically sexless. According to taoist teachings I have reached an advanced level as almost all practitioners lose their seed through nocturnal emissions in the first 100 days. The funny thing about all this is that the teachings say you that you will become highly attractive to women while retaining which I am definitely experiencing, I am getting eye fucked 24/7 and women are making moves on me constantly. The irony of it all.
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only fuckniggas like dis yellow brotha here don't meditate tbqh familia
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Ya just do acid instead tbqhwy senpai
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Need hamstring exercises other than deadlift, good mornings, and machines. Can't deadlift because lower back is fucked and am hernia prone. Go.
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>>35175733
GHR
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>>35175770
thank you kind stranger
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Are romanian deadlifts ok?
https://www.youtube.com/watch?v=K91149r6fe4
Why fatties don't start sumo where they can use lard as an advantage?
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>>35175701
There's a huge difference between a 300 pound sumo wrestler and your 300 pound mom faggot.
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>>35175701
because being fat doesn't equal being in sumo wrestler shape
>pic related
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>>35175701
Sumo are jacked dudes who purposefully get fat. Very rarely do you see competitors who were lazy fat fucks become anywhere near good, even in shitty American clubs.
Anonymous
Show me your progress (again) 2015-12-08 01:52:29 Post No.35175671
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Show me your progress (again) 2015-12-08 01:52:29 Post No.35175671
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Show me your progress (again)
Anonymous
2015-12-08 01:52:29
Post No. 35175671
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Soup /fit/izens?
>Post your day 1 vs current progress to keep me motivated. In the meantime, have a blog post.
Day 1 guy from yesterday reporting, first day lifting (SS routine) competed, 3rd day cutting cal. Had to figure out my 5 rep max, so sets were irregular.
Diet
>under 2000 cal every day so far, sodium too high though
Bench
>set 1: 15 reps @ 95lb way too easy
>set 2: 12 reps @ 115lb still pretty easy
>set 3: found a spotter, thankfully. 5 rep max ended up being 145lb
Sqat
>set 1: 10 reps @ 135lb easy
>set 2: 8 reps @ 165lb still easy
>set 3: 5 rep conformable max (no spot) ended up being 190lb
Pullups
>only managed 6 per set, 5 on last set. Weakest point
Deadlift
>set 1: 6 reps @ 135 definitely worked for it
>set 2: 5 reps @ 155 fucking hurt
>set 3: same, almost bitched out on 5
Cool down
>Treadmill light jog 10 mins
>Dry sauna 10 mins
Everything went better than expected, I think. What say you, /fit/?
(btw I'm 6'1 / 225lbs)
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>>35175671
you probably won't even make it 3 weeks, that's why people are not responding
prove me wrong
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>>35175718
>prove me wrong
That's the plan, anon
Gimme criticism. I want to hate myself so much I don't have a choice but to make it
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>>35175742
Why would I bother? You're just going to quit anyway. You don't look like you have much impulse control if you let yourself get this fat.
Hey /fit/
Yes I've read the sticky
I work out every Wednesday and eat relatively well. I'm not getting the results I want so far. It's been almost...2 weeks now?
Am I one of those people with a genetic problem? Ive set up an appointment with my doctor so I'm going to find out soon but might as well ask in the mean time.
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>>35175584
>2 weeks
there's your problem. give it 4-6 months. Months. then you can start asking about a genetic problem. I have a theory (unscientific, but just anecdotal), that there is always a 3-4 week delay on lifestyle changes and visual changes.
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>2 weeks
I know this is bait, but on the off chance that you're completely fucking retarded, let me spell it out for you.
You will not and can not see significant results in 2 weeks. Come back to me in 2 YEARS and then we can talk. 2 weeks is literally nothing on a fitness timeline.
If you did everything absolutely perfectly...as in perfect diet, perfect technique, perfect amount of rest, perfect nutrients and macros, perfect everything...you MIGHT gain 1 pound of muscle in 2 weeks if you were lucky. You cannot notice 1 pound of muscle.
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>>35175584
1/10
made me reply
Anonymous
/PLG/ Powerlifting General 2015-12-08 01:41:32 Post No.35175581
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/PLG/ Powerlifting General 2015-12-08 01:41:32 Post No.35175581
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/PLG/ Powerlifting General
Anonymous
2015-12-08 01:41:32
Post No. 35175581
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Welcome to /PLG/ Powerlifting General
Primarily for the purpose of becoming a better ipf shill, but sometimes sean likes to post here too
>smug kiwi edition
powerliftingeneral.com
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>day 1 week 5 c6w
>1-4 reps with 98%
>want 3 reps at 146.5kg
>only hit 2
kill me lads
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>>35175648
Deadlift is really hard
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Hey /fit/, I've got a simple question and I'm looking for ideas.
So basically, my days consist of 2 hours at the gym and an hour and a half at a mixed martial arts class. But the difference in between them are about 6 hours, and I have nothing to do in between then.
I'd love to go to the gym more, but after 2 hours my bahry is already sore and I basically have nothing else to do. Jobs are for poor people, so I was just wondering
wat do
Pic def related
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stretch and meditate
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>>35175565
I already do about 10-20 minutes of both of those after/before the class.
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>>35175575
read a book, read a book, read a motherfuckin book
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How do you obtain hafthor status?
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>>35175545
roids and permabulk
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>>35175545
Be the son of Odin
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>>35175657
Do you know any realistic natty tall bodybuilders?
Hafthor is 6 9 or something. I'm not that tall but I'm still pretty tall and i want something reasonable to look forward to
>Thoughts?
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lil yellow nigga certified
dis bitch eat it and he swole af famila lmfaoooo
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>>35175531
Pleb tier housewife food.
Mini wheats or eggs,
Your only fucking choice.
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Natty Lad certified
Hey /fit/ this is me after a year and a half of daily physical exercise. I've ran 1-2 miles 2-3 times a week for the past year. As well as 15-30 push-ups, sit ups, crunches, planks, and curls (15 lb dumbbell, I've slowly increased my reps a lot) every other day for the past year. In August I started lifting with my buddy a few times a week every week until now, and 3 weeks ago I joined my schools wrestling team (I'm 18) with daily after school practice, it's rough as fucking hell, I loose 2-4 pounds from start to finish of practice everyday after school. To keep hydrated from the amount I sweat during wrestling practice I drink 2-3 bottles of water throughout the day. And because I'm trying to bulk and not be so godamn scrawny 1/3 jar of peanut butter every night for protein and it's also very fattening/ on top of some bananas, I try to eat as much as I can to combat my calorie loss. Why the fuck do I still look this fucking scrawny I just want to it /fit/ help.
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>>35175313
To be big*
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>Why do I still look this scrawny
>Sucks in gut for photo
Hmmmmmm
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>>35175313
heres the thing. working out every other day? that's not gonna cut it. youre gonna have to workout every day if you want to make it.
15-30 pushups / situps / squats etc.? breh. not enough volume. gonna need at least 100 of each per day. no exceptions.
1-2 miles, 2-3 times a week? increase the milage to at least 6.2 (or about 10km), and the frequency to every day, immediately following your calisthenics.
bananas are good, but you shouldnt eat them at night - potassium inhibits protein synthesis when you sleep. move your bananas to breakfast (its actually okay if you only eat a banana for breakfast, helps to jumpstart the metabolism).
Do this and in another year you'll be looking pretty good.
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Is lifting even worth it if you're ugly?
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Yes short of surgery it improves facial aesthetics more than anything. Go look at any progress thread.
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>>35175166
why
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>>35175153
yeah, lifting or being /fa/