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Longhorn Off and on lifter Log

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LonghornsLifter

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Been off and on in the gym, new to the forum 🫡

I’m 6’5 289-290ish now, was 340 around 2 years ago, peak weight 3 months ago was 320.

Diet:
3 eggs 2 whole grain toast
6 oz of chicken/lean ground turkey/beef
1 cup of jasmine or brown rice
1 cup of broccoli/ mixed veggies (for lunch and dinner)
2 graham crackers for a snack or protein bar
Evening meal just 170g of non fat greek yogurt and a protein shake


Lift 3x a week
Recently cardio has been 30 mins 15 incline 3 speed everyday but have upped it to 2x a day for now

Been starving lately so been having some diet soda. Glad to be here gentleman
 
Welcome! Congrats on dropping the 50lbs,

What are your macros? Calories? Training Split, Etc
 
LonghornsLifter said:
Been off and on in the gym, new to the forum 🫡

I’m 6’5 289-290ish now, was 340 around 2 years ago, peak weight 3 months ago was 320.

Diet:
3 eggs 2 whole grain toast
6 oz of chicken/lean ground turkey/beef
1 cup of jasmine or brown rice
1 cup of broccoli/ mixed veggies (for lunch and dinner)
2 graham crackers for a snack or protein bar
Evening meal just 170g of non fat greek yogurt and a protein shake


Lift 3x a week
Recently cardio has been 30 mins 15 incline 3 speed everyday but have upped it to 2x a day for now

Been starving lately so been having some diet soda. Glad to be here gentleman
Click to expand...
Welcome aboard and good luck. Ditch the diet soda and go with water. Those chemicals are fooling and fucking with your body.
 
LonghornsLifter said:
I know the diet sodas are killer with cravings, I drink a gallon of water a day
Click to expand...
Honestly, I was never a soda guy. So, diet soda never crossed my mind, but I know a lot of guys throw it in there as a substitute and from what I understand it is a difficult thing to cut loose. Do your best bro.
 
Meetketchup said:
Welcome! Congrats on dropping the 50lbs,

What are your macros? Calories? Training Split, Etc
Click to expand...
to be honest I need to look better into macros / calories, I don’t think I’m getting enough calories or protein but money is tight so may need to add in a tuna meal or so,
training split has been Phraks Greyskull LP which is the below with one of the groups 2x a week and other 1x it flip flops every other week as follows with last set being AMRAP
Chest 3x5
Barbell rows 3x5
Squats 3x5
Triceps 3x12
Weighted Crunches 3x12

Military press 3x5
Chin ups 3 x 5 (regular w/ negatives until can add weight)
Deadlifts 3x5
Curls 3x12
Shrugs 3x12
 
LonghornsLifter said:
to be honest I need to look better into macros / calories, I don’t think I’m getting enough calories or protein but money is tight so may need to add in a tuna meal or so
Click to expand...
This is why I asked. That is not a lot of food for a guy your size. You might want to calculate what you are currently taking in each day.
 
Meetketchup said:
This is why I asked. That is not a lot of food for a guy your size. You might want to calculate what you are currently taking in each day.
Click to expand...
Rough estimate is around 1700 or even a little more with protein being 100-120 def need to look into a better meal plan
 
I am not a fan of cardio at all,
Sat - 1 hr 15 incline 3 speed
Sun - 1 hr 15 incline 3 speed
Today - 1 hr split morning and evening after workout 15 incline 3 speed
Last sets for workout always amrap
Military press 3 x 5 165
Chin ups - 3 x 5 (big boy so doing negatives until lighter 284 right now)
Deadlifts 3 x 5 320 I believe
Arms 3x 12 30 lb dbs
Shrugs 3 x 12 225 lbs barbell
 
1627 calories as of now, adding in an extra egg for breakfast, doing a cup of oats with tbsp of PB and protein powder. Trying to add in more calories with snacks to get to that 2100 threshold may just do another meal not sure of what yet
 
Hate looking in the mirror :/

Finally counted macros as accurate as I could
Carbs 183
Fiber 16
Fat 79
Protein 204
Total Cals 2331

Leg day :
Lying leg curls (70 lb) 3x 10
Squats (225 lb) 3 x 8
Leg press (365 lb) 1 set 20 / 2nd set 15 / 3rd set 16 (45 sec breaks in between)
RDL (225 lb) 3x8
Cardio 1 hr 15 incline 3 speed
 
Protein maybe lower once I run out of the quest chips, protein bar/protein muffin, cals about maybe 70 or so more if bar or muffin.
 
Morning cardio done, Saturday caved with snack tray and 10 pc chicken from Taco Bell but back to it still haven’t missed 1 hour cardio, chest today if anyone has any chest workout recommendations send em my way!
 
it feels dumb to try to go heavier and get stronger when having to lose 30-40 more lbs.
Incline Chest
185 3x8
205 1x6
225 1x3 shit reps
Cable flys: 3x12 50 lbs
Incline flys 3x12 30s
Tricep push downs 3x12
Overhead tricep presses 3x12
 
Is your goal right now to lose 30-40 more pounds? How much of a deficit are you in? How much is your weight changing weekly? Are you objectively tracking anything to measure progress?
 
I’m at 2,330 cals and just weighed in at 281, I try not to weigh due to seeing scale stuck sometimes. I always weighed in afternoons and was stuck at 294 for longest time, so I stopped weighing. No I haven’t tracked anything besides food intake.
 
LonghornsLifter said:
I’m at 2,330 cals and just weighed in at 281, I try not to weigh due to seeing scale stuck sometimes. I always weighed in afternoons and was stuck at 294 for longest time, so I stopped weighing. No I haven’t tracked anything besides food intake.
Click to expand...
Maybe I missed this part but curious because of your goals, what are you taking right now PED and supplement wise?
 
LonghornsLifter said:
it feels dumb to try to go heavier and get stronger when having to lose 30-40 more lbs.
Incline Chest
185 3x8
205 1x6
225 1x3 shit reps
Cable flys: 3x12 50 lbs
Incline flys 3x12 30s
Tricep push downs 3x12
Overhead tricep presses 3x12
Click to expand...
I am certainly no expert, only speaking from my own personal experience and no other evidence to support this but I would agree with your sentiment that if your main objective is to lose weight, focusing on strength is counterintuitive.

I have fared much better mentally (from not beating my head against the wall) and physically seeing changes from higher volume (sets and reps) and really focusing on getting a good stretch/contraction/pump.

My favorite saying is keep the main thing the main thing. One objective at a time my friend.
 
WheyMoreTraps said:
I am certainly no expert, only speaking from my own personal experience and no other evidence to support this but I would agree with your sentiment that if your main objective is to lose weight, focusing on strength is counterintuitive.

I have fared much better mentally (from not beating my head against the wall) and physically seeing changes from higher volume (sets and reps) and really focusing on getting a good stretch/contraction/pump.

My favorite saying is keep the main thing the main thing. One objective at a time my friend.
Click to expand...
Thank you boss I appreciate it 🙏🏻
 
Back day :
3 x 8 single arm pulldowns 90 lbs
3 x 12 close grip pulldowns 120
3 x 8 lat pull down 2 sec holds 100
3 x 12 seated cable rows
3 x 10-12 one arm rows
Biceps
21’s 3 sets with 25’s
Preacher curls 3 x 10 25
Hammer curls 1 x 10 30 1 set x 10 25s 1 set x 10 20’s
may have over killed volume today
30 min cardio morning and evening, may just go back to 1 30 min cardio a day
 
279 weigh in 🫡
Started PPL and carb cycling, need some assistance for high carb days if anyone can help not sure how to proceed
 
My only input here is if you really enjoy that training split, keep doing it.
If you do not, do one that you really enjoy doing, and you will put the most effort into it, and also stick w/ it.

All training splits work. Its really about doing the one you like the most, max-effort and dedication and stick-to-itiveness.
Best of luck...
 
Liking the 6 days on PPL layout but may dial it back,
30 min 15 incline 3 speed morning and after workout

Barbell Row
Set 1 : 160 lb x 5
Set 2 : 175 lb x 5
Set 3 : 185 lb x 5
Set 4 : 205 lb x 5
Set 5 : 225 lb x 10

Lat Pulldown
Set 1 : 140 lb x 12
Set 2 : 140 lb x 12
Set 3 : 140 lb x 12

Seated Row (Cable)
Set 1 : 160 lb x 12
Set 2 : 160 lb x 12
Set 3 : 160 lb x 12

Face Pull
Set 1 : 80 lb x 20
Set 2 : 80 lb x 20
Set 3 : 80 lb x 20
Set 4 : 80 lb x 20

Hammer Curl
Set 1 : 35 lb x 12
Set 2 : 35 lb x 12
Set 3 : 35 lb x 12
Set 4 : 35 lb x 12

Bicep Curl (Dumbbell)
Set 1 : 25 lb x 12
Set 2 : 25 lb x 12
Set 3 : 30 lb x 12
Set 4 : 30 lb x 12

Diet today:
2 eggs 3 egg whites
6 oz lean beef and 1 cup mixed veggies
6 oz lean beef and 1 cup mixed veggies
Hand full of almonds
1 rice cake with tbsp of PB and protein shake

🫡
 
Okay PPL 6/1 was wild, I swapped to a 4 on 3 off UPPER/Lower. Honestly being novice level sucks I can’t make my mind up on workouts
 

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