Coneytt Journal

[coneytt]

 

Hello to all,

I know I have not posted in a few days, but that's due to me sitting out a few days. Haven't been feeling well, my son got me sick, so I have just been doing light cardio and dieting..


Hey Jack,

My goals are to lose weight. I would like to get down to 230-235 with at lease 12% bf. I was there before and had, what some would say, a perfect body. Low fat and solid with some muscular definition. I have a long way to get there and little time to do it. I now only have maybe 50 minutes 6 days a week. So now I'm thinking of changing my routine.

More cardio, lighter weight, and more intense dieting.

Maybe
mon cardio
tue  chest/abs
wed  cardio
thur  back/calves
fri     cardio
sat   arms/legs

I don't know, i'm just not shedding the way i'm suppose to be.. I know it's the diet, but damn man I am taking in less than 200o calories at 315lbs. Just really demotivated, maybe its the flu speaking..


Holla back yall.

Theo

[p.s.]

Hello to all,

I know I have not posted in a few days, but that's due to me sitting out a few days. Haven't been feeling well, my son got me sick, so I have just been doing light cardio and dieting..


Hey Jack,

My goals are to lose weight. I would like to get down to 230-235 with at lease 12% bf. I was there before and had, what some would say, a perfect body. Low fat and solid with some muscular definition. I have a long way to get there and little time to do it. I now only have maybe 50 minutes 6 days a week. So now I'm thinking of changing my routine.

More cardio, lighter weight, and more intense dieting.

Maybe
mon cardio
tue  chest/abs
wed  cardio
thur  back/calves
fri     cardio
sat   arms/legs

I don't know, i'm just not shedding the way i'm suppose to be.. I know it's the diet, but damn man I am taking in less than 200o calories at 315lbs. Just really demotivated, maybe its the flu speaking..


Holla back yall.

Theo

Ok write up exactly what you're eating for the next 3 days and we'll see where you can make changes. Also are you having a junk meal/day once per week? And lastly upping the cardio is not going to make a big difference in body fat loss (there's lots of fat aerobic instructors out there!). You need to concentrate on building muscle right now as the more muscle you're carrying the better able you metabolism will be to lower your BF%.

I sure hope you're not evaluating your success on what the scale is telling you? As muscle is 3x as dense as BF so therefore you can weigh the same but your BF% will be lower due to increased muscle mass and the lowering of fat.

[coneytt]

Yeah, you got me, I have been looking at the scale quite a bit lately. I have those genes everyone wants. Quick to gain quick to lose, it's just unfortunate that I keep gaining. My waist has gone down but my shoulders back and even my chest is spreading. I really just want to lean up. My large frame will not let me get like the blade, but I know I can atleast burn some weight and look good at 245. I feel so out of shape, but I can't really run due to the heavy weight I'm carrying. I mean I am not even winded when I run, my leggs and knees are killing me though.

I am gonna go with one body part a day, heavy lifts with minimum rest a clean clean diet starting right now and see if I can do it that way.

i am litterally open to any suggestions. I know cardio is essential, but man it injurs me more than help me. I may keep a nice pace walk in my routine after my lifts, maybe at 5mph, but I am gonna focus on my diet and supplementing.

It just sucks because I know what's under this fat, and I know what cappabilities my body has, I am just trying not to spin my wheel and stay in the same spot.

So my new routine is:
Mon back
Tue Chest
Wed legs
thur Shoulders
Fri arms/abs (or core muscles)

Back
Bent leg deads       6/6/6/6
Bent rows (1arm)   10/10/10
Wide grip pulldown  10/10/10/10
close grip pulldown  10/10/10/10
Seated rows          10/10/10/(last heavy 10 ss with a light till failure)
Pull ups as many as possible

Chest
BB flat bench 6/6/6/6
In BB Becnh   6/6/6/6
Pullovers       10/10/10
Cable Crs      6/6/6/6
Dips till failure

Legs
Squats                   10/10/10/10
Deads bent leg        10/8/6/6
leg press                10/10/10/10
Seated calf raises    12/12/12
standing calf raises  12/12/12

Shoulders
Seated front Smith Press   10/10/10/10
BB upright rows                10/10/10
BB Shrugs                        12/12/12
Alt front raises ss alt side raises   10/10/10/10 (sometimes with cables)
Rvrs peck deck on machine          10/10/10/10

Tris
Skullz          10/10/10/10
Kick backs    10/10/10/10
Pressdowns  10/10/10/10
Dips till failure

Bis
Preacher curls                 10/8/6/4
alt curls (seated inclined)  8/8/6/6
bb curls                         6/6/6/6
wrist curls                     25/25/25


rest saturday/ maybe a fine tuning day for whats lagging (in my case everything  )

Food will be (daily)

breakfast                         8am oatmeat
mid break/preworout          1230 protein / bananna
post workout                    230  protein
lunch                              430  turkey sandwich (only mustard)
dinner                             630 chicken/steak (palm size) green veggies (2 palm size)
post dinner                      830  granolla bar/ bananna
pre bedtime snack            1100 peanutbutter on wheat

I think this will keep me under 2000cal, my protein high, and my fat/ carbs mid level.

What you think, Ill maybe throw some tuna in there. I also take creatine, (just the white powder) and a little over a gallon of water daily.
If we go out to eat, I will maintain what is said above with the dinner, veggies/steakor chicken...

Let me know what up.

Would this work?

[p.s.]

Food will be (daily)

breakfast                         8am oatmeat
mid break/preworout          1230 protein / bananna
post workout                    230  protein
lunch                              430  turkey sandwich (only mustard)
dinner                             630 chicken/steak (palm size) green veggies (2 palm size)
post dinner                      830  granolla bar/ bananna
pre bedtime snack            1100 peanutbutter on wheat

I think this will keep me under 2000cal, my protein high, and my fat/ carbs mid level.

Ok first off drop the peanut butter at night, as well as the after dinner carbs. Instead have either egg whites 6-10 with salsa, or a protein shake and a tbs of flax. Have some type of protein source with your oats in the morning, and have some type of protein source every 2-2.5 hours. have some type of carb/protein source post workout (shake and granola bar will do) and then a proper meal about 2 hours later. As far as the palm size thing goes that's crap instead buy a food scale and actually measure what you're eating (100 grams of lean beef is about 20 grams of protein).

You'll need about 2500-3000 cals per day or you will not be getting enough to eat and you'll shut your metabolism down. Shit I know gals that are much smaller than you who take in 2000 cals to lean out on, so for someone who is looking to get down to 245 you'll need way more cals than you think or you run the risk of fat storage due to a sluggish metabolism (remember the body is designed to store fat and does not like to give it up).

The training looks ok but I'm sure that you can use an elliptical trainer or stepper to get your cardio done, as I like you am far to heavy to go running so I use one of the low impact pieces cardio of equipment.

[Jack Tragic]

Exactly! The only way you're going to "lean-out" coneytt is to modify your carb/protien ratio. Cut/reduce your carbs, increase your protien! This will be hard for about the first 2 weeks (I used to live on mostly carbs back in the "power-lifting" days) but once you get used to it, you will avoid un-needed carbs like a plague! Doing high reps w/lower weights won't do much for you at all! I agree that your workouts aren't bad...considering the amount of time that you have (or DON'T HAVE, REALLY). I have a few things to show you that I think will get you on the solid track (we're workin on the hook-up)...so keep crankin' and stay healthy bro"...
                                       Holla"...   Jack

[coneytt]

I so suck...

My leg workout today was:

Squat
10/135
10/225
6/295
10/135

stiff deads
10/135
10/135
10/135
10/135

(1) leg extentison
50/10
50/10
30/10
30/5

seated calve raise
125/12
125/12
125/12
125/12

Man i felt so weak... I did have a bad night with the lil one still having the flu and wanted dad to sit up with him while he slept. I also didnt get breakfast because i took him to the doctor..

No excusses, I just felt weak. Maybe I loss strength, my bench was off the other day to. I got stuck under 265. Man very depressing!

Oh well, I'll have to see whats up..

Also no leg presses today, ran out of time.

Holler back yall!!

[Jack Tragic]

Hey Coney...seeing that you are pressed for time, instead of doing both leg curls AND stiff leg deads (which both work the hams) just do one or the other. If you need thickness then do the SLD's, if you need cuts/def/peak do leg curls. Also the quickest way to bring up a "weak squat" is to do them 2 X /week. This is an excersize that I truely love...and ALWAYS experiment with various movements just to see which ones really make a difference..
                   Dude...you're doing great! Keep it up!!    Jack.

[coneytt]

So today was a good day, I actually woke up early like I have been planning on starting since 1-1-07, so three months later I am up a 7am. I decided I am going to change my dit to a very high protein very low carb deal. Jack said this is the way to lose body fat, so here I am.

So far today here it is:


930      Protein w/whole milk, 4 egg whites
1030    Lipo 6 (fat burner)
1200    12 oz chicken breast
1245    (workout)
200      Protein w/ water creatine
430      tuna w/ mustard and 2 eggs whites (out the can no bread)
500       Lipo 6 (fat burner)
700      14 oz chicken breast
900      (I will eat) another tuna w/ mustard and 2 eggs (out the can, no bread)
1130    (before bed) Protein w/ water and a Omega 3 oil pill

I did not do the math yet as far as carbs, protein, and calories but I know It should be a high protein lower carb day.

I hit back today in the gym:

Deadlifts 225/10 225/10 225/10
Lat wide grip 200/10 200/10 200/10
Lat close grip 175/10 175/10 175/10
BB Rows 135/10 135/10 135/10
seated machine rows 185/10 185/10 185/10 

15 min on the eliptical glider @ 60%.

I know I could have gone heavier on all of the above exercises, but I did an extra 2 sec squeeze at the top of each rep which burned the hell out of me, so I used moderate weight.

Outside of that, I feel pretty good, and will stick with this diet to see if it works for me. The only difference tomorrow will be steak instead of chicken.

P.S. I know the calories on what is listed above is really low, so let go of my throat ... Thanks like I said I'm experimenting.

Holla back y'all.

-Coneytt

[Jack Tragic]

So today was a good day, I actually woke up early like I have been planning on starting since 1-1-07, so three months later I am up a 7am. I decided I am going to change my dit to a very high protein very low carb deal. Jack said this is the way to lose body fat, so here I am.

So far today here it is:


930      Protein w/whole milk, 4 egg whites
1030    Lipo 6 (fat burner)
1200    12 oz chicken breast
1245    (workout)
200      Protein w/ water creatine
430      tuna w/ mustard and 2 eggs whites (out the can no bread)
500       Lipo 6 (fat burner)
700      14 oz chicken breast
900      (I will eat) another tuna w/ mustard and 2 eggs (out the can, no bread)
1130    (before bed) Protein w/ water and a Omega 3 oil pill

I did not do the math yet as far as carbs, protein, and calories but I know It should be a high protein lower carb day.

I hit back today in the gym:

Deadlifts 225/10 225/10 225/10
Lat wide grip 200/10 200/10 200/10
Lat close grip 175/10 175/10 175/10
BB Rows 135/10 135/10 135/10
seated machine rows 185/10 185/10 185/10 

15 min on the eliptical glider @ 60%.

I know I could have gone heavier on all of the above exercises, but I did an extra 2 sec squeeze at the top of each rep which burned the hell out of me, so I used moderate weight.

Outside of that, I feel pretty good, and will stick with this diet to see if it works for me. The only difference tomorrow will be steak instead of chicken.

P.S. I know the calories on what is listed above is really low, so let go of my throat ... Thanks like I said I'm experimenting.

Holla back y'all.

-Coneytt

      Got some ?? here for ya...
     
a) How many ounces/tuna per serving?
b) How many scoops of protien powder per shake?
c) How many shakes per day?
d) Drop the whole milk and go to 1% if you really MUST drink milk (i just mix w/water)
e) Make sure that you don't entirely drop all of the carbs Coney. Switch to canned yams, brown rice, stonned-ground multi-grained bread, oats (good carbs). Have a serving at every meal and try to have a small portion of a green veg as well if you can.except w/your LAST meal of the day. Just have protien, fatty acids and a green veggie (brocc, asparagus, green beans, etc) instead of white potatoes, white bread, white rice etc (bad carbs)
f) Eat a couple of yolks at least e/o day with your eggwhites.
              How much weight do you want to loose, bro?    Jack.

[coneytt]

oh I never mentioned my goal huh??

My goal is to sit at 6'0 235. maybe drp 12-14 pants size to a 34-36.

[Jack Tragic]

oh I never mentioned my goal huh??

My goal is to sit at 6'0 235. maybe drp 12-14 pants size to a 34-36.

Uh oh, my bad! Yes you did mention your target goal (sorry, I must have missed it while scanning the posts). My feeling is that you AND Ronnie share the same potential genetics dude! Ronnie was able to manipulate his metabolism through years of excercise and diet to become so huge, musculular and shredded! I have seen pics of him in the "off season" and man, you just would not believe how fast he swole's-up! If Ronnie were to stop training and slack off on his diet (as to have a more "normal" diet as a "normal" person),,,*what the hell am I saying??*  ;Dn ...,he would prolly tip the scales at around 350-370 lbs or more...

[Jack Tragic]

After a cheating weekend I weighed myself and I was 320. It sucked after seeing 313 on the scale.


I had a quick WO today,

Chest
incline          135           10/10/10
fl bench        185           10/9/8
Cable cross    60            10/10/6

Tris             
Skullz            75            10/10/10
Tricep psdwn  165           10/10/10

All within 30 minutes (had an interview for a new position at my job) I guess something isa better than nothing.

Will hit the treadmill after work for 30 minutes/ or on my break.

Tomorrow is back day (Yippeeeeee)

Much luv yall!    

    The best times to hit the treadmill Coney is before breakfast after wakeing, or right after a weight training session...you will burn the most "stored or fat calories" at these times...JT.

[p.s.]

Slowly but surely you'll learn what works best for your individual genetics, but as it stands right now you're starting to get on track so be patient and consistant with the workouts and the diet and in time you'll reach your target goals.

[coneytt]

Leg day, need I say more??? Sore, cramping etc... I am 310 now, weight slowly coming off..

I am tired of eating, 6 small meals are too much. Chicken and tuna is beginning to taste like wood chips (don't ask me how i know that taste, i was in the marines and drunk, okay!!).

Other than that, feeling good, clothes kinda hanging off me, but don't wanna buy anything due to the fact that I am still going..

Lata Peace

[Jack Tragic]

Yeah, our type of diet can become boring and mundane sometimes. Try this for a week or two straight Theo...
            breakfast; 8oz chick brst, or 8 oz tuna or lean beef w/1 cup oats (water, no milk), supps, Fatty acids, 16oz (2 cups) coffee w/non-dairy creamer and equal (no sugar)
               Over the next 8 hours, drink only protien shakes w/water
(2 1/2 scoops per shake) as per bodyweight, fatty acids every 2-3 hours (CLA X 4gms/per.) 5 shakes will be sufficient...6 if you still feel hungry.
                Dinner; 8oz. chix, fish or turkey meat (no deli cuts), 8oz green veg (brocc, asp, or green beans) marg, no butter, and 4-6 oz oats w/water (no milk, no butter but you can have 1/2 tsp. marg. if needed for texture/flavor), supps, fatty acids (4 gms)
                Bed-time; 1 1/2 scoops protien powder w/water & 2gms fatty acid added.

              Do your cardio BEFORE 1st meal and then again after your workout (2 X/day...4 X/week). The first week WILL be rough. Week 2 will start to make sence as it will become routine...after that it's cruisin' time...then you can add various other "good" crbs...yams, brown rice, etc. keep posting Theo.