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  • Posted On: 09-18-19, 1:41 pm (EDT) #1

    An Introduction: Howdy!

    September 18, 2019, 1:41 pm

    Hey there, I do not know how often I will post here as I am a private person for the most part I currently do not have any social media. Backstory about a year ago I lost the ability to walk for about four months. I have a back injury and an on and off pinched nerve due to being around two hundred pounds over weight on top of PTSD. I am a 38yo, 6'4", 320lb, gay male, that decided that it was time to take responsibilty for my body or I was going to die or end up in a nursing home way before anyone should. Around 6 months ago I started working out 3 days a week and currently I am at 6-7 days a week I have lost 120lbs I was at 440lbs when I started.

     

    Currently my workout routine is chest, triceps and shoulders day 1 and 4. On day 2 and 5 I do Back and Biceps then on day 3 and 6 I do Legs and lastly on day 7 I do Ab/Core training. I spend around 2 hours a day at the gym which includes rest time between each set of around 30-60 seconds. I have been taking various routines from your site and YouTube for some time now as you are definitely an inspiration though I do not know that I wish to be as big as you are currently. My main goal is to get out of pain and get my life back whilst becoming tone and getting more out of life. I would really be happy with a tone, tight and cut body, but no real interest in body building. I hit a two month plateau and even gained 4 pounds, but I am pretty sure that happened when I stopped counting calories and began having 4+ iced coffees a day. I have returned to my previous behavior of strictly monitoring my calorie intake and avoiding all empty calories currently I eat around 2400 calories a day. I will weigh myself again on October 1st.

     

    An example of my diet such as today is as follows. Breakfast: 2 eggs scrambled, 2 slices of bacon, 1pc of high protein/high fiber bread, 1 cup of high protein high fiber yogurt with high protein high fiber granola and a protein shake. Lunch: Tuna fish sandwich (full can), 2 pears, 1 cup of grapes, 4 protein/fiber crackers (Belvita) and a protein shake. Dinner: Orange beef (home made) Sirlion steak sauteed with broccoli, peanuts, cashews and orange sauce (home made) served over high protein and high fiber rice.

     

    I do 10 or more various exercises for the muscle groups I am working on that day with 4-5 sets and 10 reps each or until failure. I usually program exercises that will put minimal strain on my injury and I change the routine every 6-8 weeks so my muscles cannot get bored. I am defintely growing stronger, but I thought I would be further along in 6 months most people say it's because my standards are high, which they are and I do see changes and have muscles where previously was just flab, but I would love to achieve my goal as fast as possible. Though I expect to continue this lifestyle change for the rest of my life so I am content knowing that eventually I will get there. This in a nutshell is me and where I am at, thanks for your time! Have a marvelous day!

     

    Post Script: If you'd like I could upload my current routines.

     

     

  • Posted On: 09-23-19, 1:22 am (EDT) #2

    An Introduction: Howdy!

    September 23, 2019, 1:22 am
    Posted by: JoshFater

    Hey there, I do not know how often I will post here as I am a private person for the most part I currently do not have any social media. Backstory about a year ago I lost the ability to walk for about four months. I have a back injury and an on and off pinched nerve due to being around two hundred pounds over weight on top of PTSD. I am a 38yo, 6'4", 320lb, gay male, that decided that it was time to take responsibilty for my body or I was going to die or end up in a nursing home way before anyone should. Around 6 months ago I started working out 3 days a week and currently I am at 6-7 days a week I have lost 120lbs I was at 440lbs when I started.

     

    Currently my workout routine is chest, triceps and shoulders day 1 and 4. On day 2 and 5 I do Back and Biceps then on day 3 and 6 I do Legs and lastly on day 7 I do Ab/Core training. I spend around 2 hours a day at the gym which includes rest time between each set of around 30-60 seconds. I have been taking various routines from your site and YouTube for some time now as you are definitely an inspiration though I do not know that I wish to be as big as you are currently. My main goal is to get out of pain and get my life back whilst becoming tone and getting more out of life. I would really be happy with a tone, tight and cut body, but no real interest in body building. I hit a two month plateau and even gained 4 pounds, but I am pretty sure that happened when I stopped counting calories and began having 4+ iced coffees a day. I have returned to my previous behavior of strictly monitoring my calorie intake and avoiding all empty calories currently I eat around 2400 calories a day. I will weigh myself again on October 1st.

     

    An example of my diet such as today is as follows. Breakfast: 2 eggs scrambled, 2 slices of bacon, 1pc of high protein/high fiber bread, 1 cup of high protein high fiber yogurt with high protein high fiber granola and a protein shake. Lunch: Tuna fish sandwich (full can), 2 pears, 1 cup of grapes, 4 protein/fiber crackers (Belvita) and a protein shake. Dinner: Orange beef (home made) Sirlion steak sauteed with broccoli, peanuts, cashews and orange sauce (home made) served over high protein and high fiber rice.

     

    I do 10 or more various exercises for the muscle groups I am working on that day with 4-5 sets and 10 reps each or until failure. I usually program exercises that will put minimal strain on my injury and I change the routine every 6-8 weeks so my muscles cannot get bored. I am defintely growing stronger, but I thought I would be further along in 6 months most people say it's because my standards are high, which they are and I do see changes and have muscles where previously was just flab, but I would love to achieve my goal as fast as possible. Though I expect to continue this lifestyle change for the rest of my life so I am content knowing that eventually I will get there. This in a nutshell is me and where I am at, thanks for your time! Have a marvelous day!

     

    Post Script: If you'd like I could upload my current routines.

     

     

    Hey Josh!

     

    Just got back from my trip! I am going to give a detailed response in the AM! In the meantime, please upload current routine and macros so I can see everything at once!

     

    Excited to help you!!

  • Posted On: 09-24-19, 10:47 am (EDT) #3

    An Introduction: Howdy!

    September 24, 2019, 10:47 am

    Hey Josh!

     

    I really like your story! I can tell you have what it takes to really push yourself to get to the next level in terms of what it means to live a fitness lifestyle. No worries about being a private person, but don't let that hold you back from posting here as much as you can.

     

    So let me lay down your stats real quick.

     

    Age: 38yo,

    Height: 6'4"

    Weight: 320lb,

    Daily Caloires: 2,400

     

    Day 1 & 4: chest, triceps and shoulders

    Day 2 & 5: Back and Biceps

    Day 3 & 6: Legs

    Day 7: Ab/Core training.

     

    Gym Time: 2 hours a day

    Rest Time: 30 - 60 seconds

     

    So right now you are doing a 5 day split. Which is that is working for you, that is ok. But we are going to need to find ways to boost the calorie burn. So here are some questions I have for you.

     

    1. What type of cardio are you doing now and how long can you do cardio before your back hurts (if at all)?
    2. What is your current protein intake a day? I would suggest at least 150g to 180g a day.
    3. Can you track your meals for me and give me a breakdown of the protein, carbs and fat a day?
    4. I am concerned given your height that you might actually be not eating enough and that is why you plateaued. Sounds like you have gained some muscle, but if you are not eating enough to sustain that NEW muscle, you will plateau.

     

    Also, to clear a few things up, you don't need to change your program every 6 - 8 weeks. In fact, we can simply increase intensity with more weight or less rest periods slightly to see improvement.

     

    But given your back pain, I really need to see your current routine to assess the exercises you are doing. I bet once you write it all out I will be able to condense it and make it more effective.

     

    I am really excited to help keep you on track and get you to your goal!!

     

  • Posted On: 09-25-19, 2:00 pm (EDT) #4

    An Introduction: Howdy!

    September 25, 2019, 2:00 pm

    Hey there, thanks for getting back to me I totally under stand being busy as this is the first time I've had a chance to respond to you. Currently I do about 10 minutes of HIT cardio on the eliptical. I could easily do an hour or more on it, but I was previously told that I shouldn't worry about cardio unless I wanted to eat more. You have all of my stats correct. My meals are typically 60% protein, 20% Dietary fiber, 10% fat and 10% carbs. I usually have some source of protein with every meal be it beef, chicken, pork, tuna, brocolli or quinoa. I consume 3 protein drinks a day for a total of 90 grams there and I aim for at least 180 to 250 grams of protein a day. Honestly I think I let my sugar get out of control and that is why I gained weight I have since returned to espresso and stevia. I will answer your questions and then have a break down of my current routine after. I think I may subscribe to misconceptions because I thought your muscles got bored and stopped growing after a certain time on any given routine.

     

    1: The most cardio I have done in a given time is around 60 minutes, but cut that down to 10 minutes of HIIT on the eliptical. As long as I use the eliptical my back typically will not hurt at all. I am open to doing cardio, but previously was directed not to unless I wanted to eat more.

     

    2: I have at least 3 protein shakes a day with 30 grams each for a total of 90 then I have a large amount of protein with every meal aiming for around a 250 gram minimum.

     

    3: I have been tracking all of this for around 6 months my average is 60% protein, 20% Dietary fiber, 10% fat and 10% carbs. Breakfast is always the the same eggs, bacon, 1pc toast 1 cup yogurt. For lunch I aim for a large source of protein with fruit, vegetables and a grain. For dinnner I do the same a large source of protein with vegetables, fruit and a grain. I do limit the amount of fat and carbs as much as possible when it is not coming from the meat.

     

    4: If you think I should eat more I am open to it. I have definitely gained a significant amount of muscle I am stronger and faster in almost every aspect. My original trainer started me at 2800, then moved down 200 calories over time over 6 months ending at 2400. Since I stopped losing weight I thought that might even be too much, but I am open to any and all suggestions.

     

    5: If you think I should rest less, do more cardio or increase weight please let me know. I have been working out quite hard and I leave the gym drenched every day so I am not opposed to working hard. I have never wanted anything more in my life before.

     

    Routine:

    All exercises are done 4 sets with 10 reps or until failure anything timed like planking and step ups are done in intervals of 60 seconds.

     

    Day 1 and 4 - Chest, Triceps and Shoulders: Barbell bench press, Dumbbell shoulder press, Arnold press, Cable fly, Low to high cable fly, Incline dumbbell rear fly, Rope pull down, Skull crusher, Dip machine, Decline push ups and Incline dumbbell bench press. Day 2 and 5 - Back and Biceps: Barbell bicep curl, Lateral pull down, Barbell upright row, Barbell prone over row, Zottman Curl, T-bar row, seated back row, Dumbbell rear delt fly, Incline dumbbell curls, dumbbell curls and Dumbbell sing arm row.

     

    Day 2 and 6 - Legs: Glute bridge, Dumbbell front squat, Reverse lunges, Hamstring curls, Step ups, Jumping Jacks, Glute press, Seated leg press, Decline seated leg press, barbell standing squats.

     

    Day 7 Abs/Core: Plank, Incline sit ups, Decline sit ups, Standing bend press, Oblique crunch, Rope pull crunch, and three standard ab machines.

  • Posted On: 09-29-19, 9:41 pm (EDT) #5

    An Introduction: Howdy!

    September 29, 2019, 9:41 pm

    Hey Josh!

     

    So I have a few suggestions as to why I think you have plateaued in terms of building muscle and losing weight.

     

    1. Definitely not eating enough for your height / weight. I would like for you to bump up you carbs and try to get as close to 2,700 calories as you can.

    • Can you always give me EXACT numbers for your diet? I don't care about %'s. I want to know IN GRAMS what you are eating each day.
    • Please log your food for me this week, try to get as close to 2,700 as you can, when then let me know what your Protein, Carbs and Fat come out to be in GRAMS.
    • I would like to see you close to 3,000 - 3,200 calories believe it or not. But we need to slowly increase your calories while monitoring your fat loss / muscle on your frame.

    2. I think you have graduated passed the 10 rep range. Your body is CRAVING more stimulation and the only way you can do it is with modifying your reps per set.

    • I am going to list below your workouts and suggested sets and reps for the next week. Also, I think you have too many exercises abd would benifit from less exercises and more sets on the ones that will give you the most bang for your buck in terms of growth / stimulation.
    • Also, the ORDER of the exercises does matter. I dont know if you just wrote them all out.. but if a trainer put them in the order you gave them.... that is not good my bro

    Day 1 and 4 - Chest, Triceps and Shoulders:

    1. Barbell Bench Press - (5 SETS: 8, 8, 8, 6, 6 REPS)
    2. Incline Dumbbell Bench Press - (5 SETS: 8, 8, 8, 6, 6 REPS)
    3. Dumbbell shoulder press - (5 SETS: 8, 8, 8, 6, 6 REPS)
    4. Arnold press - (5 SETS: 10, 10, 8, 8, 8 REPS)
    5. Skull Crusher - (5 SETS: 8, 8, 8, 6, 6 REPS)
    6. Rope Push Down - (4 SETS: 10, 8, 8, 8 REPS)
    7. Cable Fly - (4 SETS: 10, 8, 8, 8 REPS)
    8. Dumbbell Rear Delt Fly: (4 SETS: 10, 8, 8, 8 REPS)

     

    Day 2 and 5 - Back and Biceps:

    1. T-Bar Row - (5 SETS: 8, 8, 8, 6, 6 REPS)
    2. Lateral Pull Down - (5 SETS: 8, 8, 8, 6, 6 REPS)
    3. Barbell Prone Over Row - (4 SETS: 10, 8, 8, 8 REPS)
    4. Barbell Biceps curl - (5 SETS: 8, 8, 8, 6, 6 REPS)
    5. Incline Dumbbell Curl - (4 SETS: 10, 8, 8, 8 REPS)
    6. Hammer Curl - (3 SETS: 8, 8, 8 REPS)

    Day 2 and 6 - Legs:

    1. Barbell Squats - (5 SETS: 8, 8, 8, 6, 6 REPS)
    2. Seated Leg Press - (5 SETS: 8, 8, 8, 6, 6 REPS)
    3. Glute Bridge - (5 SETS: 8, 8, 8, 6, 6 REPS)
    4. Barbell Reverse Lunge - (4 SETS: 8, 8, 8, 8 REPS)
    5. Hamstring Curl - (4 SETS: 8, 8, 8, 8 REPS)
    6. Barbell Step-Up (On Bench) - (4 SETS: 10, 10, 10, 10 REPS PER SIDE)
    7. Jumping Jacks - BURNOUT AT END - (4 SETS - 1 MINUTE STRAIGHT)

    Day 7 Abs/Core:

    1. Rope Pull Crunch (Ab Pulldown) - (5 SETS - 30, 25, 20, 20, 15 REPS)
    2. Incline Sit-Up (Hold 5 - 10lbs plate behind head) - (5 SETS - 20, 20, 20, 20, 20 REPS) 
    3. Decline Sit-Up (Hold 5 - 10lbs plate behind head) - (5 SETS - 20, 20, 20, 20, 20 REPS) 
    4. Standing bend press, (4 SETS - 20, 20, 15, 15 REPS Per Side) 
    5. Oblique Crunch (With Weight In Hand) - (4 SETS - 20, 20, 15, 15 REPS Per Side)
    6. Plank (TIGHT BODY FLEXING) - BURNOUT AT END - (4 SETS - 1 MINUTE STRAIGHT)

     

    This is my first attaxk at your program. Trying to keep it familiar as I help you up your intensity. In a nutshell, when you see the amount of reps go DOWN, that means increase your weight. Whether its 5lbs or 20lbs, any increase is what we are looking for.

     

    Please take a look and let me know if you have any questions!

     

  • Posted On: 09-30-19, 10:08 am (EDT) #6

    An Introduction: Howdy!

    September 30, 2019, 10:08 am

    Hey there, thanks for getting back to me I appreciate it! I have a busy few days ahead of me, but I have printed out the new routines and will start them today. I am not even joking when I say my muscles got sore just from reading that and I am excited! I worked with a trainer in one of those 12 week plans his name is David Kingsbury he's an amazing trainer I just wish I had realized sooner that you are not going to change a lifetime of choices in 12 weeks. This is going to be my life until I die now. He's just based in the UK and was rather expensive with the conversion to their currency and my current income. My background is in research, with that said I did a ton of research and have come up with various programs for myself since (using your 4 x 10 model). I listed them in the order I wrote them down in but not the order I had been performing them in. Anyway as usual I digress, I will get back to you some time this week over the diet I use formulas that give me the percentages I'll have to reverse that process to get the mass break down instead of caloric, but it should not be too hard, talk to you soon!

  • Posted On: 09-30-19, 11:57 am (EDT) #7

    An Introduction: Howdy!

    September 30, 2019, 11:57 am
    Posted by: JoshFater

    Hey there, thanks for getting back to me I appreciate it! I have a busy few days ahead of me, but I have printed out the new routines and will start them today. I am not even joking when I say my muscles got sore just from reading that and I am excited! I worked with a trainer in one of those 12 week plans his name is David Kingsbury he's an amazing trainer I just wish I had realized sooner that you are not going to change a lifetime of choices in 12 weeks. This is going to be my life until I die now. He's just based in the UK and was rather expensive with the conversion to their currency and my current income. My background is in research, with that said I did a ton of research and have come up with various programs for myself since (using your 4 x 10 model). I listed them in the order I wrote them down in but not the order I had been performing them in. Anyway as usual I digress, I will get back to you some time this week over the diet I use formulas that give me the percentages I'll have to reverse that process to get the mass break down instead of caloric, but it should not be too hard, talk to you soon!

    That is what I like to hear!! I think your body is going to really love the heavier weights. I bet they have been craving it for some time now!

     

    Just be careful that as a researcher you dont rely TOO MUCH on calculations.

     

    When I train I don't use percentages. In my opinion they hold me back mentally. To push through your limits you need to be able to clear your mind and add weight and PUSH! Just keep that in mind as you train. Know that a lot of times we are stronger than we think we are!

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