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Old 06-30-2016, 11:38 PM   #211
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Just weighed myself again.

I was gone for 3 weeks doing catering for fire fighters in NorCal (like right next to the border north lol). Was working like 16-18 hour days, lifting a lot of heavy boxes, and eating extremely terribly (lots of snackage).

Before I left I was 155lbs. I weighed myself tonight (after I ate) and weighed in 164.

My guess is I increased in both muscle and body fat. Will see how that changes over the next few weeks at the gym.


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Old 07-05-2016, 12:43 PM   #212
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Quote:
Originally Posted by Soccerluvr4 View Post
Just weighed myself again.

I was gone for 3 weeks doing catering for fire fighters in NorCal (like right next to the border north lol). Was working like 16-18 hour days, lifting a lot of heavy boxes, and eating extremely terribly (lots of snackage).

Before I left I was 155lbs. I weighed myself tonight (after I ate) and weighed in 164.

My guess is I increased in both muscle and body fat. Will see how that changes over the next few weeks at the gym.


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Could be some muscle gain, but a lot of it is most likely water weight. If you were eating a lot of snacks you probably took in a lot of sodium. Don't be too discouraged if you lose a bunch of weight this week.
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Old 07-05-2016, 02:47 PM   #213
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Originally Posted by StormTrooperV6 View Post
Could be some muscle gain, but a lot of it is most likely water weight. If you were eating a lot of snacks you probably took in a lot of sodium. Don't be too discouraged if you lose a bunch of weight this week.
Oh yeah i'm sure i probably lost some of it already. I don't weigh often..... But i have been wanting to gain some weight (preferable muscle weight), so seeing 160 was kind of nice.
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Old 09-16-2016, 09:03 PM   #214
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Well 2 months later I turned that water weight into actual weight. Consistent 160lbs now. I ask just hit a PR of 365lb squat. PRd at 350 last week.
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Old 09-18-2016, 12:18 PM   #215
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I'm currently training for my triathlon and swim meet in November. I have my workout sectioned into four sessions: mornings, noon, evenings, and night. Mind you, I'm in college and I'm taking 15 hours. I can only workout 5 days a week.

*Morning Noon Evening Night*

20 minute foam roller (arms, chest, and legs)... Get your body warm.
10 minute treadmill run with a 2 minute dead man sprint (6.0 run speed then increase to your max and 1.5 incline)
5 minute treadmill run (5.5 run speed and 9 incline)
5 minute treadmill dead man sprint(run your max)

20 minute foam roller (arms, chest, and legs)... Get your body warm.
15 minute treadmill run with a 2 minute dead man sprint (7.0 run speed increase to your max and 1.5 incline)
3 minute treadmill run (6.5 run speed and 9 incline)
2 minute treadmill dead man sprint(run past your max)
water break
1500m row (placed resistance on 6
2x500m row (first set is to set your fastest time, rest for 30 seconds, second set is to beat your fastest time.)
10 minute stair climbers machine (level 10)
water break
Push-up pyramids 25 - 10 - 5 - 1 (normal stance, wide stance, diamond stance; you fall, you start over)
2x60 second military pushups (set your record, then beat it)
2x60 second dips (set your record, then beat it)
2x45 second chin-ups over-grip then
under-grip (set your record, then beat it)
water break

3x60 second with 8 pound ball sit-ups
3x90 second planks
3x60 second leg lifts
3x60 hanging flutter kicks
3x60 second with 10 pound back raises
water break
3x60 second bicep curls with each weight set (25, 20, 15, 10)
3x60 second hammer style bicep curls with each weight set (25, 20, 15, 10)
45 second preacher curls (15 lbs)

20 minute foam roller (arms, chest, and legs)... Get your body warm.
5 minute treadmill run with 1 minute dead man sprint (7.5 run speed then increase to your max and a 3.0 incline)
5 minute stair climbers
water break
20 squat jumps with medicine ball
1 minute battle ropes with burpees every 20 seconds
5x15m lounges with two 15lb kettle bells
water break
2x90 second wall-balls
2x90 second ball slams
water break
3 lap (6 lengths) swim (breast stroke, side stroke, freestyle)

10 minute foam roller (arms, chest, and legs)... Get your body warm
1 minute treadmill run (3.0 run speed with 2.0 incline)
500m row
5 minute stair climber machine
30 second pushup (normal stance, wide stance, diamond stance
20 second chin-ups overgrip then undergrip
30 second sit-ups
30 second bicep curls (10 lbs)
30 second preacher curls (10lbs)
1 lap swim (2 lengths) (breast stroke, side stroke, freestyle)

You need to make more time prepping than exercising. I made this mistake when I was release from the hospital. Stretch... stretch like your life depended on it. I was out 6 months due to kidney problems, then after my release I started this. One week of this plan, I got IT band syndrome. Now I've been out for 3 weeks. I'm slowly getting back into it. This past week, I finally was able to start doing some of this.

A top of this work-out, you'll need proper diet, anti-inflammatory medicine, stretching, and getting at least 8 hours of sleep, you'll see results in no time. Take your time, don't rush into things like I did.

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Old 11-18-2016, 10:02 PM   #216
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Finally hit a 405 deadlift.


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Old 12-19-2016, 05:57 PM   #217
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best advice

1. hire a quality personal trainer (accountability, proper form)
2. get a meal prep service (less likely to cheat, get proper macros)
3. on a scale of 1-10 you need to figure how important it is to you... cuz if it is important... you gotta cut some things out in your life aka opportunity cost

to get swole.... its expensive and time consuming..Ive been at the game for 15 years now... competed 3 times this year, its a fun hobby for me, but like all hobbies (hunting, mountain climbing, bodybuilding) its pricey and time consuming and you have to enjoy it!
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Old 12-22-2016, 10:05 AM   #218
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OK take two. Off medication, actually giving a **** about things again. Paid a friend at work (he only charged me half) who is into body building to make me a nutrition and workout plan. Lots of greens, metric assload of protein, 5-7 meals a day, 2 hours in the gym 0430-0630 Mon/Tues/Thurs/Fri. Already seeing results start and losing fat around my face and starting slightly around midsection. Been at it a little over a month so nothing super drastic yet obviously.

Gotta keep it up. Feel better than I have in literally a decade.

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Old 01-13-2017, 09:08 PM   #219
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Well, after 4 days of 2-3 hours of Muay Thai striking, and general weightlifting, I'm already noticing some improvement. Lost a decent amount of the gut I had gotten, and my chest and biceps seem to have gotten firmer/a little larger.
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Old 01-13-2017, 09:27 PM   #220
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I was making good gains till I got sick as **** last week. Been trying to just maintain and not lose anything for the last 8 or 9 days. Massive massive sinus infection finally I think is better. Back at it Monday morning.
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