Johnnielow says the fat must go!!!

Joined here a long time ago and decided to start an online journal to track my progress. My name is John, 47 years old, 6 feet tall and 290 pounds at 29% bodyfat. I have been as heavy as 440 pounds not to long ago, have been as low at 270 but have put on some more weight in the last few months as I have found my motivation and desire lacking. I love the working out part of the equation, it is the diet that goofs me up. I know what to eat and what not to eat, I just seem to always want the "not good for me" food. I am trying to change that. I have tried Atkins, Weight Watchers, South Beach, keto, carb cycling etc. I have decided that I need to follow a simple diet instead of a plan, lots of lean proteins, good carbs, fruits and veggies, good fats and lots of water. Portion control is a must.

I am going to do HST training as it makes real sense to me and add cardio on my off days to help with fat loss as well.

I will do my best to be a supportive member of this forum, I have belonged to a few and I get tired of the flaming and immaturity, I don't see that here.

Well, that is my story and I am sticking to it.

Thanks for your time.

John

"It's simple, if it jiggles it's fat"--Arnold

Went in today to establish my base numbers for my 15 rep portion of the HST program. After doing squats, leg press, leg curls, rack deadlifts, bench press, pulldowns, seated rows, shoulder press, curls, pushdowns and calf raises needless to say I was fried. But it felt great. Diet was so so today, needs to get much better. That however is a work in progress and will get better every day.

John

"It's simple, if it jiggles it's fat"--Arnold

good for you mane.  i will be following your journal if i can remember.  i wanna see you lose some weight and gain some muscle.

a few things i'd like to mention.   skullcrushers work all 3 heads of the tricep versus pushdowns, which really only work 2 heads.  you'll get a much more FULL looking "v" shaped tricep if you swap the pushdowns for skullcrushers.

also... the leg press isn't needed if you're doing squats / deadlifts every other day.    i know you think more = better, but these compound lifts are going to be VERY taxing on the CNS system if you do them correctly.  and there's really no need to do leg press after doing 2 sets of heavy squats.   
you can do them if you wish.. but IMO, it is not needed and might actually lead you into over-training if you're not careful.

other than that.. everything looks good.  be patient. stay focused, and NEVER MISS A WORKOUT!!  you will see results slowly.

also a word of advice.. take pictures every 2 or 3 weeks.  slow changes won't be noticed by your eyes but if you take pictures and compare you will be like "HOT DAMN!! i am losing weight, and gaining muscles that i didn't even know about"

ok.. i'm done rambling.  good luck
(i'm jason btw.. or fox on the forums i guess)

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

good for you mane.  i will be following your journal if i can remember.  i wanna see you lose some weight and gain some muscle.

a few things i'd like to mention.   skullcrushers work all 3 heads of the tricep versus pushdowns, which really only work 2 heads.  you'll get a much more FULL looking "v" shaped tricep if you swap the pushdowns for skullcrushers.

also... the leg press isn't needed if you're doing squats / deadlifts every other day.    i know you think more = better, but these compound lifts are going to be VERY taxing on the CNS system if you do them correctly.  and there's really no need to do leg press after doing 2 sets of heavy squats.   
you can do them if you wish.. but IMO, it is not needed and might actually lead you into over-training if you're not careful.

other than that.. everything looks good.  be patient. stay focused, and NEVER MISS A WORKOUT!!  you will see results slowly.

also a word of advice.. take pictures every 2 or 3 weeks.  slow changes won't be noticed by your eyes but if you take pictures and compare you will be like "HOT DAMN!! i am losing weight, and gaining muscles that i didn't even know about"

ok.. i'm done rambling.  good luck
(i'm jason btw.. or fox on the forums i guess)

 
Thanks Fox, I will swap out skulls for pushdowns. That sounds great.
 
I will also drop the leg press and just keep the squats and the rack deads.
 
Really appreciate the help.

John

"It's simple, if it jiggles it's fat"--Arnold

Avoid the leg press squats and deads is all you need. Plus leg press machines tend to give people issues in the future in the long run. I'll be keeping on eye this one... I need to start doing some cardio shiit lol... good luck

ORIGINAL: felonyr301

Avoid the leg press squats and deads is all you need. Plus leg press machines tend to give people issues in the future in the long run. I'll be keeping on eye this one... I need to start doing some cardio shiit lol... good luck

 
Thanks felony, leg press is gone. Cardio is that necessary evil for some of us.

John

"It's simple, if it jiggles it's fat"--Arnold

Hey Johnnielow
Glad to see you got your journal up and running.I'm looking forward to following your progress! Looks like Fox gave you some solid advice. There are a number of members here doing HST,so you'll probably be getting a lot of good advice!
 
Good luck!

Current supps: Cell Tech,Superpump 250,Animal pak,ON 100% whey ,P-Plex,MDROL,Perfect cycle,ForMadrol Extreme,Hawthorne berry,SAw Palmetto,Red yeast,CoQ10

ORIGINAL: bulkingup

Hey Johnnielow
Glad to see you got your journal up and running.I'm looking forward to following your progress! Looks like Fox gave you some solid advice. There are a number of members here doing HST,so you'll probably be getting a lot of good advice!

Good luck!

 
Thanks, been really nice getting the advice and support already. Really appreciate it.

John

"It's simple, if it jiggles it's fat"--Arnold

Walked for 45 minutes on the treadmill at 7% incline at 2.8mph. My legs are so sore from squatting. Will head back tomorrow to work out the final base numbers for my HST cycle. I am looking forward to starting it but really not looking forward to the down time for strategic deconditioning. I will do cardio of course and will use that time to get the diet in check even more. But I am bound and determined to get this fat off me once and for all.

John

"It's simple, if it jiggles it's fat"--Arnold

not only will you look better (no.. i'm not being shallow),  but you will ultimately feel better.  about life, everything.. you'll have more energy.

one of the things i find interesting is that people think that the bones grow in congruent with gaining weight (fat).  this usually is not the case...

i work at a hospital and when doing bone scans on patients who are obese, you can see the outline of tissue, and then on the inside there are these tiny bones.  and i'm thinking "wow.. how can this person's joints/bones not hurt them from carrying around all this weight"???

anyways.. you may already have known all that info, but it was just something i found interesting and was meant to back up my affirmation that you will feel much better if you get some of that extra weight off your bones/joints. 

u can do it

My name is FOX.... and I approve this message.

Thanks Fox, I really appreciate it. I am working on setting some goals right now that I want to achieve. Although it may sound shallow, looking better is one of those goals. I know that my weight factors into peoples perception of me and how I look at myself

That all needs to change. And trust me, when I was 440 pounds it hurt to walk 20 feet. My knees feel 100 years old some days.

John

"It's simple, if it jiggles it's fat"--Arnold

My proposed routine for review by SilverFox or anyone else.
 
Workout #1
Squats
Lying Leg Curls
Hammer Incline Bench Press
Assisted Dips
Pulldowns
Seated Row
Hammer Shoulder Press
Rear Pek Deck Laterals
Dumbbell Curls
Skullcrushers
Calf Press
 
Workout #2
Rack Deadlifts
Lying Leg Curls
Hammer Incline Bench Press
Assisted Dips
Pulldowns
Seated Rows
Hammer Shoulder Press
Rear Pek Deck Laterals
Dumbbell Curls
Skull Crushers
Calf Press
 
Knowing what I know about HST it looks like both routines are way too long. Any help is appreciated.

John

"It's simple, if it jiggles it's fat"--Arnold

ORIGINAL: johnnielow

My proposed routine for review by SilverFox or anyone else.

Workout #1
Squats
Lying Leg Curls  -- get rid of these
Hammer Incline Bench Press
Assisted Dips
Pulldowns
Seated Row  --you can get rid of these for now,  pulldowns and deadlifts shoudl be sufficient
Hammer Shoulder Press
Rear Pek Deck Laterals  -- really not necessary.. you might throw in some shrugs
Dumbbell Curls
Skullcrushers
Calf Press

Workout #2
Rack Deadlifts
Lying Leg Curls
Hammer Incline Bench Press
Assisted Dips
Pulldowns
Seated Rows
Hammer Shoulder Press
Rear Pek Deck Laterals
Dumbbell Curls
Skull Crushers
Calf Press

Knowing what I know about HST it looks like both routines are way too long. Any help is appreciated.

get rid of what i suggested in red for both workouts.. and it looks like a good routine to me.

My name is FOX.... and I approve this message.

wait!!!    why did you put up hammer style for benchpressing and shoulder press??? Those are machines chnage it up and do free weights... barbell for incline benchpress and shoulder press!!!

I agree with everything silverfox says!!!  Also to get results you should be doing free weights instead of machines as much as possible. Hopefully the squat and rack deadlift is with a free weight and not a machine. Personally I do regular deadlifts then rack deadlifts but whatever.

ORIGINAL: felonyr301

wait!!!    why did you put up hammer style for benchpressing and shoulder press??? Those are machines chnage it up and do free weights... barbell for incline benchpress and shoulder press!!!

I agree with everything silverfox says!!!  Also to get results you should be doing free weights instead of machines as much as possible. Hopefully the squat and rack deadlift is with a free weight and not a machine. Personally I do regular deadlifts then rack deadlifts but whatever.

+1.   i didn't even know what hammer stuff was....    if it's a machine. like he mentioned. DROP IT. 

free weights always.  i rarely use machines.  sometimes the pulldown machine, and sometimes cable rows.. and then i use leg press for calves.. but that's it really.

if you find it more difficult to do free-weights (which you probably will)... this is a GOOD thing.   much more stabilizer muscles are being utilized to support this weight, and move it uniformally,  so if you have bad form and are finding it very difficult,  DROP THE WEIGHT LOWER.  start low, and work your way up

My name is FOX.... and I approve this message.