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Phat Log: I'm Back (Suggestions welcomed Pls12071

simply_michael private msg quote post Address this user
@NorIda


As promised I downloaded myfitness and tracked today which is typical day :

4 pieces of bacon
2 6 oz of grits with margarine
2 protein shakes - Six star elite series whey protein plus

source- percentage for today - grams for today
Carbs -30% - 80g
fat- 18% - 21g
protein 52% -137g

(so it says at 5'7 153 losing weight )
goal calories 1,780
intake of food 1,060
remaining calories 720

there u go ..that's a typical day for me cause I work a lot and yes I did two shakes one for dinner and one for late snack ..usually I try to do a chicken breast but didn't today cause I was on the go from 5 am to now midnight now sleep
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Konstantinov private msg quote post Address this user
I see why it's easy for you to eat the same every day. You're hardly eating!
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david12345676 private msg quote post Address this user
keep it up young blood
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simply_michael private msg quote post Address this user
@Konstantinov but according to the app I should be able to lose amount of weight so I can lean out before bulking . anyone care to weigh in and most of it is protein based .. am I wrong in my thinking ?
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simply_michael private msg quote post Address this user
@david12345676 thanks I appreciate it . I also just wanna do this site and do the "vets" a favor and be like I listened . I applied ..I learned and now I am stack'd and jacked due to the bro science

for those reading I am 5'7 153 pounds and around 20 percent bodyfat ..see beginning post for pic of bodyfat
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Konstantinov private msg quote post Address this user
@simply_michael I'd say that 1000kcal a day is too low. If I were you I wouldn't go below that 1800 goal you have set. Don't be scared of a few more carbs!
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simply_michael private msg quote post Address this user
@Konstantinov I aint scared lol just doing as it says and hell that's just two sweet potato or wild rice two bags
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Konstantinov private msg quote post Address this user
@simply_michael Good man. You're likely to go catabolic with 1000kcal a day though. Eat dem taters.
Post 33 IP   flag post
simply_michael private msg quote post Address this user
@Konstantinov the whole goal is to slim down and get abs for once in my life and clearly I am natural and no enhancements nor do I take a fat burner - though if anyone knows of a good one that I can get in states I am all for suggestions to help lose
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simply_michael private msg quote post Address this user
Cardio aka rest day

30 minutes 2.66 miles on treadmill


end of week 2 ..will start doing ab work out this week . only missed 2 workouts thru this whole process ..due to family issues .


total cardio for a week 21 miles mostly done via recumbent bike . week 2 in the books .. .now on to week 3 . will be adding ab routine with weights and will do same cardio stay around 15 miles ...

thoughts
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simply_michael private msg quote post Address this user
Upper Body Power Day

•Pulling Power Movement: Bent over rows
3 sets of 5 reps - 60 pounds - go up
•Assistance Pulling movement: Assisted Machine Pull ups
2 sets of 6 reps - 10 pounds asst. x6,x4 do bodyweight next
•Auxiliary Pulling movement: Reverse Grip Pulldown
2 sets of 6 reps - 85 pounds -go up
•Pressing Power Movement: Flat Barbell Presses
3 sets of 5 reps-115 pounds - go up
•Assistance pressing movement: Hammer Strength Seated Dips
2 sets of 6 reps - 50 each side ..total weight 100 pounds
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps- 25 pounds - go up
•Auxiliary curling movement: E-z bar curls
3 sets of 6 reps- 60 pounds - go up
•Auxiliary extension movement: Single Handed Dumbbell French Press
3 sets of 6 reps - 20 pounds- up

Post workout cardio

treadmill for 1 mile sprints @ 7.5 speed - run till couldn't rest for 30 seconds and do it all over. ran for 10 minutes 1.18 miles
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NorIda private msg quote post Address this user
Quote:
Originally Posted by simply_michael
@Konstantinov but according to the app I should be able to lose amount of weight so I can lean out before bulking . anyone care to weigh in and most of it is protein based .. am I wrong in my thinking ?


Yes, your calories are quite low, like Mr. K was saying. Do not go by the calories listed by MFP, as they are flawed, you're better off using a source such as http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html and subtract 500 calories.

yes you will lose weight eating 1k cal, but it isn't exactly the healthy approach

Nor do you need the majority of your calories to come from Protein.
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simply_michael private msg quote post Address this user
@NorIda

thanks buddy ! calculating now and what do u think the macro's should be there

for bulking? for cutting ?

thanks heaps for your broscience
Post 38 IP   flag post
NorIda private msg quote post Address this user
50c/30p/20f or something close to that

~1g of protein per lb of bw
.3-.5g of fat per lb of bw
And the rest in carbs.

This is the general reccomendation
Post 39 IP   flag post
Frostshock private msg quote post Address this user
Holy hell, I'm 5'7 currently 151 cutting from 158.6 Eating 2400+ kcals and I'm still losing weight too fast. Mfp is extremely innacurate, you should use the above calculator and enter your goals manually. You must be constantly starving at 1000 kcals lol. I'm doing 25p/55c/20f. These guys are right.
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simply_michael private msg quote post Address this user
@Frostshock u also are probably younger than I . at 38 years old its tad harder to lose weight lol
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simply_michael private msg quote post Address this user
Lower Body Power Day

•Pressing Power Movement: Squats

3 sets of 3 reps- 115 pounds -go up

•Assistance pressing movement: Hack Squats

2 sets of 6 reps - sleigh weight +20 pounds -go up

•Assistance extension movement: Leg extensions

2 sets of 6 reps - 110 pounds- go up

•Assistance pulling movement: Stiff legged deadlifts

3 sets of 5 reps- 115 pounds- go up

•Assistance pulling/curling movement: lying leg curls

2 sets of 6 reps- 70 pounds - go up

•Auxiliary calf movement: Standing calf raise

3 sets of 6 reps- 100 pounds- go up

•Auxiliary calf movement: Seated calf raise

2 sets of 6 reps- 100 pounds - stay

Post Workout Cardio

treadmill 1 mile sprints done in 8.45 minutes.

think I am getting sick ..sucks . oh well still powered thru the work out .. cardio day tomorrow .
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simply_michael private msg quote post Address this user
wow so here is results

Your Daily Calorie Requirements Are: 2517 Calories Per Day

Basal Metabolic Rate & Daily Calorie Calculator

Enter Your Bodyweight (either kgs or lbs): 157 pounds
Enter Your Height (either cm or inches): 66 inches (5'6"
Enter Your Age (in years): 38 years old
Please select your gender:Male
Choose your activity level:
I am moderately active (moderate exercise/sports 3-5 days/week)

CALCULATE DAILY CALORIE NEEDS »


so looks like if I minus 500 of that I should lose weight . so yea

2,000 calories to lose weight

now before someone says I am stupid how do I figure out the macro's I don't know math at all ..so like if I did

50c/30p/20f


bro help please again if u can write how u figured it out would be cool so I could learn . sorry I don't know how to do it
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lolssons private msg quote post Address this user
every gram of carb and protein =4 callories and every gram of fat=9 callories so just do the math
Post 44 IP   flag post
lolssons private msg quote post Address this user
Carbs 1000 callories that is 1000/4=250 so 250grams of carbs

Proteins 600 callories 600/4=150 so 150grams of protein

Fats 400 callories 400/9=44,4444 so 45 ish grams of fats
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simply_michael private msg quote post Address this user
Quote:
Originally Posted by lolssons
Carbs 1000 callories that is 1000/4=250 so 250grams of carbs

Proteins 600 callories 600/4=150 so 150grams of protein

Fats 400 callories 400/9=44,4444 so 45 ish grams of fats


thanks I know its basic math but I had no idea how to do it . thanks for that and now u won't ever have to tell me again cause I see how it works now

hell least I am honest I didn't even know how to do the math of figuring out what is 30 percent of 2000.... I had to google it . the funny thing is you laugh but I can fix any computer and do things tech wise and hack like no other just basic math I never use
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lolssons private msg quote post Address this user
haha iam sorry man, it is all about learning
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simply_michael private msg quote post Address this user
Yesterday

2.82 thirty minute elliptical level 5


Ab Workout


V Crunch Precore 5 pounds x25 reps - go up

Boso Ball Crunches w 10 pounds x25 reps - go up

Techno Gym Lower Back Machine w 30 pounds x25 reps - go up

Techno Gym Total Abdominal w 30 pounds x 25 reps - go up



Today



Back and Shoulders Hypertrophy Day



•Pulling Power Exercise speed work: Bent over rows

6 sets of 3 reps -50 pounds - go up

•Hypertrophy pulling movement: Reverse grip pulldown

3 sets of 12 reps- 70 pounds - stay

•Hypertrophy pulling movement: Seated cable row

3 sets of 12 reps - 70 pounds - stay

•Hypertrophy pulling movement: Hammer Strength Shrugs

2 sets of 15 reps- 40 pounds -go up

•Hypertrophy pulling movement: Close grip pulldowns

2 sets of 20 reps- 70 poundsx20,x11 - stay

•Hypertrophy shoulder movement: Seated dumbbell presses

3 sets of 12 reps- 20 pounds -stay

•Hypertrophy shoulder movement: Upright rows dumbbell

2 sets of 15 reps-10 pounds -stay

•Hypertrophy shoulder movement: Side lateral raises with dumbbells

3 sets of 20 reps- 5 pounds x20,x20,x12 -stay



Post Cardio

Elliptical 35 minutes - 3 mile - level 3 speed
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simply_michael private msg quote post Address this user
Previous work outs :


Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps- 95 pounds - go up
Hypertrophy pressing movement: Hack squats
3 sets of 12 reps- sled weight +15 - stay
Hypertrophy pressing movement: Leg presses
2 sets of 15 reps- sled weight+15 go up
Hypertrophy extension movement: Leg extensions
3 sets of 20 reps- 70pounds x20x15x13 stay
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 12 reps- 90 pounds
Hypertrophy curling movement: Lying leg curls
2 sets of 15 reps- 50 pounds x15x11 - stay
Hypertrophy curling movement: Seated leg curls
2 sets of 20 reps- 40 pounds x20x10 stay
Hypertrophy calf movement: Donkey calf raises
4 sets of 15 reps- 110 pounds - stay
Hypertrophy calf movement: Seated calf raises
3 sets of 20 reps- 50 pounds -
X20,x11 x - stay
Post workout cardio

22 minutes recumbent bike at level 5 resistance and 5 miles completed
-----------------------------

Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat barbell bench presses
6 sets of 3 reps- 95 pounds up
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 12 reps- 55 pounds up
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps- 20 pounds up tad
•Hypertrophy fly movement: Incline cable flyes
2 sets of 20 reps- 15 pounds stay
•Hypertrophy curling exercise: Cybex arm curl
3 sets of 12 reps- 40 pounds up
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps- 10 pounds up
•Hypertrophy curling exercise: Standing E-z curl
2 sets of 20 reps-- 40 pounds up
•Hypertrophy extension exercise: Seated dumbbell tricep extension
3 sets of 12 reps-15 pounds up
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps -35 pounds up
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps - 5 pounds up tad
Post workout cardio
2.75 mile in 30 minutes on elliptical @ 4 level
----------------
Upper Body Power Day
•Pulling Power Movement: Bent over rows
3 sets of 5 reps - 70 pounds - go up
•Assistance Pulling movement: Pull ups body weight
2 sets of 6 reps -x5,x4
•Auxiliary Pulling movement: Reverse Grip Pulldown
2 sets of 6 reps - 100 pounds -go up
•Pressing Power Movement: Flat Barbell Presses
3 sets of 5 reps-120 pounds - go up
•Assistance pressing movement: Hammer Strength Seated Dips
2 sets of 6 reps - 50each side ..total weight 105 pounds
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps- 30 pounds - go up
•Auxiliary curling movement: E-z bar curls
3 sets of 6 reps- 70 pounds - go up
•Auxiliary extension movement: Single Handed Dumbbell French Press
3 sets of 6 reps - 20 pounds- up

2.80 miles in 30 minutes elliptical
--------------
Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3 reps- 125 pounds -go up
•Assistance pressing movement: Hack Squats
2 sets of 6 reps - sleigh weight +30 pounds -go up
•Assistance extension movement: Leg extensions
2 sets of 6 reps - 130 pounds- go up
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5 reps- 125 pounds- go up
•Assistance pulling/curling movement: lying leg curls
2 sets of 6 reps-80 pounds - go up
•Auxiliary calf movement: Standing calf raise
3 sets of 6 reps- 110 pounds- go up
•Auxiliary calf movement: Seated calf raise
2 sets of 6 reps- 100 pounds - stay

Post Workout Cardio
Treadmill 7.0 no incline - sprints for 10 minutes and 1.12 miles - roughly 1 min on then 30 seconds rest
------------------------
Treadmill 10 min level 4 --82 miles
Recumbent bike level 4 /20 min /4 miles
Elliptical level 4 / .97 miles / 10 min
Recumbent level 4 / 15min / 3 miles
---------------------
Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps -60 pounds - go up
Hypertrophy pulling movement: Reverse grip pulldown
3 sets of 12 reps- 70 pounds - up
Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps - 70 pounds - up
Hypertrophy pulling movement: Hammer Strength Shrugs
2 sets of 15 reps- 50 pounds up
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 20 reps- 70 up
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps- 20 pounds up
Hypertrophy shoulder movement: Upright rows dumbbell
2 sets of 15 reps-10 pounds -up
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 20 reps- 5 pounds stay
Post Cardio
Recumbent 11 minutes - 2.15 mile - level 4 speed
Elliptical 10 min level 5 - 1 mile


Shew bag logged complete I know I am missing a cardio work out in there - well my 30 day challenge is almost at the end so will post before and after pics
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simply_michael private msg quote post Address this user
Here is sample food log

Food 3 days
Oct 23 - oct 26


Water- protein bar
2 cup coffee 3 sugars
4 egg white scrambles and grits (t saug mush chedder jack ) fruit
4 pieces of bacon
2 dum dum pops ( bank candy)
-----------
2 coffee with 3 cream each
4 pieces of bacon
Handful of blueberries
Piece of Carmel cake (palm size )
Four egg white omelette
Grits ( Turk sausage mush chdr jack)
16 oz coke
Fage 1 cup yoghurt mixed with two scoops choc protein powder. (Ice cream)
2 steak bags
----------
1 handful m and m candy corn
2 coffee w cream 3 sugar
4 egg whites harvarti cheese
Grits and fresh fruit
2 cherry cokes 16 oz
2 Tyson grill and ready steak strips (6oz bags each so 12 ounces 72 protein )
1 more Tyson steak bag 6 oz 36 protein
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simply_michael private msg quote post Address this user




not sure if I see any change for me its quite disappointing but will truck on

first pic is in oct 1 and second pic is nov 1st . etc
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simply_michael private msg quote post Address this user




first pic is from oct 1 second is nov 1st not sure why coming out side ways . if admin wants to fix I don't know how
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simply_michael private msg quote post Address this user




first pic is from oct 1 second is nov 1
again if admin wants to make them where u don't have to turn computer thanks . not sure why its doing that
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simply_michael private msg quote post Address this user



here is side pic ..again sorry everyone tilt there computer ur welcome
Post 54 IP   flag post
Gunther private msg quote post Address this user
You look more lean to me, keep at it!
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340764 55 30
destitute