New Goals New Commitment

[NoodleArm]

Alright Boys,

Starting this log to keep myself accountable and intend on posting ED/EOD. My goal is to reach sub 15% BF in 8 weeks and then follow with my first cycle. I've been floating around 20-25% BF for far too long and it's time to lay down a good foundation/routine before I throw gear into the mix. I've been active in the gym for the better part of a decade but my diet has always sucked. I've only reached bodyweight/BF goals while in the military but since separation in 2019, I've struggled to lose the extra weight.

Current Stats:

5'10" 235 25% 27 years old
Squat 315 x 2
Bench 275 x 2
No Dead's due to injury risk management

Workout schedule is Legs-Chest-Back-Shoulders/Arms then a rest day or two. I might switch to a Push/Pull/Legs schedule to increase legs training frequency.
Diet is mostly going to be centered around intermittent fasting with a 16-8 schedule.

 

[NoodleArm]

Shoulder/Arms workout felt great and the pre-workout I'm taking (Gorilla Mode) is really pump eccentric.

Warm-up Stretches
Military DB Press 4x8 70/80/85/75->50 drop-set/burn-out
Lateral Raises DB 4x12 15/20/25/30->15 drop-set/burn-out
Machine Iso-lateral Military Press 4x10 45/70/80/90 Super set with Below
Upright Rows/High-Pulls 4x10 60/80/80/60 Super set with Above
Spider Curls 3x10 40/50/60/40 Super set with Below
Tri-cep Cable Extensions 3x10 80/100/100/100 Super set with Above
Arnold Bent-Over Iso-Curls 3x12 25/30/30 Super set with Below
Single Arm Overhead Skull Crusher 25/30/30 Super set with Above

20 Min Stairstepper
15 min Treadmill walking 3.5 @ 3.5

Sauna for 20 mins

 

[NoodleArm]

Starting pictures attached

 

[NoodleArm]

Started logging food for the first time ever. It's actually not as bad as I expected using my fitness pal.

Yesterday's macros cho/p/f 160/230/80 @ 2400 cals

First meal- sushi/nigiri/edamame
Protein shake
Snack- Sunflower seeds
2nd meal- rice/broccoli/chicken
Snack- 3 servings Greek yogurt

Intermittent fasting sure does increase my satiety and keeps me from overeating. Since my meals are packed together in 3 hours I am constantly munching on small meals.

 

[NoodleArm]

Workout today was legs and was an absolute killer. I've been having some knee pain so I recently switched up the routine and have been pre-exhausting my legs before Back BB Squats. I'm using squats as more of a finisher than a heavy/compound movement.

Warmup stretching + 10 mins brisk walk on the treadmill 3 mph @ 3%
Leg press 4 x 10 3/4/4/3pps concentrating on squeezing quads at the top and stretching/opening hips on bottom
Machine Squats 4 x 10 1/2/3/2 pps
Super set the following: 3 x 12-15
Seated Calf Raises 1-2 plates
Stiff-Legged Deads BB 80/100/100
Goblet Squats 50/60/60
BB Back Squats 185 for 10, 225 for 8, 265 for 6, 275 for 5 -> 185 for 8
Leg Curls/Leg Extensions Burnouts at varying weights, 10 reps min.

15 mins on Stairmaster 150 cals burned
10 mins on treadmill Brisk walk 75 cals burned
20 mins sauna

 

[NoodleArm]

Meal #1 Chicken Sausage 3 Eggs and 50g rice

 

[NoodleArm]

03/10 Diet c/p/f 105/178/38 2045 cals

Post workout protein shake
Meal #1- 50g rice, 3 eggs, 3 chicken sausage, 1 bag edamame
Snack- 3 servings Greek yogurt
Protein shake
Weekly pool night with the boys - 2 bud lights

I know alcohol and fitness goals do not mix and I won't be 100% committed to the diet until I can cut out alcohol completely. Right now I'm focusing on not consuming in excess. Need to work on this attribute.

 

[NoodleArm]

03/11 workout

Abs and cardio
10 min brisk walk on treadmill 3.7 @ 4.5%
15 min stairmaster @ 7+
10 min treadmill repeat
10 min bike cool down
Rope cable crunches 2x25
Machine crunch 2x25
Machine oblique 2x20 each side
Tried captains chairs for the first time ever. Safe to say I need work on those lmao

Overall feeling great with the exception of my knee pain. Woke up this morning and iced my knees for 30 mins before workout.

 

[zionoir626]

I'm on board...following...
Z...

 

[can1]

following.......

 

[Multislacking]

You not worried about all the "soy mimics estrogen" stuff? I noticed edamame looks like your go to.

 

[Seattlesbest]

You got this bro, stay focused!

 

[NoodleArm]

I haven't read/compiled research on edamame specifically. I do know that soy ranks as one of the lowest qualities of protein, in terms of absorption, compared to whey/beef. Idk if soy equating to estrogen is legit or if its more of slander against those "vanilla chai soy-boys" lmao

 

[NoodleArm]

I've mainly been using Edamame/sunflower seeds to fill my urge to chew tobacco. I stopped about a year ago, but the cravings are still intense

 

[MonsterMaker]

Will be following this one. Smart man deciding to get you’re diet and weight in check before running a cycle.

Do you know what you plan on running when you decide to?

 

[Multislacking]

I've mainly been using Edamame/sunflower seeds to fill my urge to chew tobacco. I stopped about a year ago, but the cravings are still intense

Gotcha. Gum addict here.

 

[zionoir626]

Not trying to be a dick...but a coach that could also help with nutrition..just might be the way to GO..and before cycle#1..
Z...

P.S.
Damn you look like HotRod's avatar...

 

[NoodleArm]

Will be following this one. Smart man deciding to get you’re diet and weight in check before running a cycle.

Do you know what you plan on running when you decide to?

I'm going to be smart and run a 12 week, only Test cycle, starting from 200mg's/wk increasing to 400mg's/wk at the peak and then a standard pct after 12wks. I plan on taking bloods in the next week or 2 to figure out a baseline. Best plan would be to run bloods twice before cycle and then one at 4wk's after initial pin and then again at 8wk's.

 

[NoodleArm]

Not trying to be a dick...but a coach that could also help with nutrition..just might be the way to GO..and before cycle#1..
Z...

P.S.
Damn you look like HotRod's avatar...

I'm humble enough to admit that I have the least amount of knowledge when it comes to overall nutrition/timing/carb cycling and plan to use these first few weeks to really dial in and experiment with my diet. Ultimately, if I'm still drinking beer and cheating on my diet, I don't really see the benefit of having a coach. If I can't follow my own plan, I won't be able to follow anyone else's. I need to work on my commitment/self-accountability before bringing someone else on-board.

 

[NoodleArm]

3/11 Diet 2260 cals C/P/F 228/193/56

Post-Workout Protein Shake
Meal #1- Beef/Rice/Broccoli
Meal #2- Protein Shake/Rice/Edamame

Was in a tight pinch and wasn't in the position to eat another protein meal so I substituted with a shake. I need to work on planning in advance and avoiding situations that will compromise my diet. Also, I need to wean myself off of protein shakes and to eat more real food.

 

[zionoir626]

Some good logic there...but it's hard-slow learning on your own..
I'd bet 85% of most here... that nutrition is their weakest link..me included..

Understand This...
The body changes as we age..and becomes more and more dependent on,Not only proper but ever changing nutrition demands..And a well versed knowledge is quintessential for a long healthy LIFE...One can never start too early in this endeavor..

Of the 3 equal parts of BB...none is more important than the other..but doubling up on training and not eating correctly happens all the TIME..You will have greater,more permanent gains on your 1st cycle if you have a knowledgeable coach by your side..
Z...

 

[NoodleArm]

3/12 Back/Bi Workout

Warm-up/Stretching
5 mins Treadmill walk 3mph @ 3%
Hammer Strength Iso-Lat Pull Downs 5x10 70/95/115/115/95
Seated Cable Row- 5x10 110/140/180/180/120
Cable Lat Pull Downs- 4x10 120/140/160/160
Single Arm DB Bent Rows- 4x12 45/55/65/65->45
DB standing "Preacher Curl" 3x15 25/30/35
Bent Over Iso Arnold Curls 3x12 25/30/30

Cardio:
20 min Stairs @ 8+
10 min Treadmill Walk 3.5mph @ 4%

Workout felt insane today. I contribute that to the increase in carbs yesterday. Knee pain is still here and I'll be icing it twice a day for the for-see-able future

 

[NoodleArm]

Meal #1 for today. Squash/Rice/Chicken

 

[MonsterMaker]

Some good logic there...but it's hard-slow learning on your own..
I'd bet 85% of most here... that nutrition is their weakest link..me included..

Understand This...
The body changes as we age..and becomes more and more dependent on,Not only proper but ever changing nutrition demands..And a well versed knowledge is quintessential for a long healthy LIFE...One can never start too early in this endeavor..

Of the 3 equal parts of BB...none is more important than the other..but doubling up on training and not eating correctly happens all the TIME..You will have greater,more permanent gains on your 1st cycle if you have a knowledgeable coach by your side..
Z...

Solid advice there forsure. First cycles have SO much potential. I blew the fuck up in 10 weeks. I couldn’t imagine how much more I would have gained with a proper plan set up by a coach…

Nothing compares to that first cycle. The gains seem so much slower now. Like I’m growing at 1/8th the rate I did my first cycle…

 

[zionoir626]

Solid advice there forsure. First cycles have SO much potential. I blew the fuck up in 10 weeks. I couldn’t imagine how much more I would have gained with a proper plan set up by a coach…

Nothing compares to that first cycle. The gains seem so much slower now. Like I’m growing at 1/8th the rate I did my first cycle…

So...good guidance at the start is Useful..??
You are so ahead...and I'm pleased..you Will help many..
Z...

 

[NoodleArm]

I've been doing a ton of research and snooping on the forums the past few weeks and I gotta say, you boys are always giving top notch advise. I'll strongly consider getting a coach to help me out!

 

[NoodleArm]

3/12 Diet 2450 Cals C/P/F 147/256/78

Diet was pretty clean but the salmon I had busted my overall calories and Fat %'s for the day. I'm ok with this for the wife and I did a lot of unscheduled cardio/walking.

Post-Workout shake
Meal #1- Squash/Rice/Chicken
Snack- Greek Yogurt/Shake/Frozen Blueberries
Meal #2- Salmon/Spinach/Small Salad

 

[NoodleArm]

3/13 Chest/Tri Workout

Woke up feeling tired, sleeping pattern was off and woke up multiple times for no obvious reason which is unusual. Felt sluggish through warmup and first few sets but the energy came back towards the end and I finished strong. Overall good workout but starting to notice the effects of decreased calories/inefficient sleep.

Warmup/Daily 5-min walk
Incline DB Bench- 5x8-10 75/90/100/105/85
Incline BB Bench- 4x12 135/135/185/185->135
Decline DB Bench- 4x12 50/60/70/70
Superset the following:
Hammer Strength Iso-Wide Bench- 5x10-15 70/95/95/70/70
Cable Straight Bar Extensions- 5x10-12 varied weight
Superset the following:
Machine Fly's 4x 12-15 varied weight
Single Arm Cable Extensions 4x12-15 varied weight

Cardio:
20 min stairs @ 7+
10 min Treadmill 3.4mph @ 4.5%

 

[AR-15]

Following

 

[NoodleArm]

3/13 Diet 2265 cals C/P/F 181/221/73

Diet was on point but satiety levels are fluctuating pretty rapidly. One minute I'm full/content and the next I'm starving. Still managing to stick to a regular fasting schedule which I contribute my satiety levels too heavily.

PWO Shake
Meal #1- Turkey/Bacon Lettuce Wrap w/ rice&black beans
Snack- Greek Yogurt & Shake
Meal #2- 3 small chicken thighs