JohnnySolo's House

Happy birthday g8r80

The Babe, that is great that you can get away with that! Be careful though, it gets hard to stop eating that way once you get used to it. If life gets into the way of your workouts (or age does) I’ll bet it won’t hinder the way you eat at all, being used to that ice cream every night. And that my friend is where the devil will get you in the end.



Diet:
7am
Yogurt, banana, cottage cheese, oatmeal

9:30 am
Peach

11:00 am workout

12:30pm
Scoop of protein 20gs
Salad (salsa as the dressing)
Tai pei chicken and rice 200 cals
black coffe


Projected for the rest of the day-
3:00pm-4:00 pm
apple


6:00pm
Taco salad


Workout:
60 min
Treadmill set to random lvl 2

The incline varied (30 sec intervals) between 0% and 2.2% incline

2 min = run 5.5mph
3 min = walk 4.0mph

38 min walking (2.55)
22 min running (2 miles)

total -4.55 miles 878cals burn (289lbs)
 
JohnnySolo said:
The Babe, that is great that you can get away with that! Be careful though, it gets hard to stop eating that way once you get used to it. If life gets into the way of your workouts (or age does) I’ll bet it won’t hinder the way you eat at all, being used to that ice cream every night. And that my friend is where the devil will get you in the end.
Click to expand...



been there done that! I've learned I can be stricter, however I don't need to be. health is the only reason and my relatives all eat sweets in old age (red meat and pork I fear more). as far as pasta and potatos well that all comes from the earth (I know a 104 year old veggie "strongman" who eats pasta everyday.

with the expection of injury I'm prepared for life getting the way (I don't really like to look at it that way, as family is higher priority, but I do 5-10min workouts (don't take long to do 1-set of squats), 1/2hour week tops, even less, been doing it for 2years now. (over 30)

you wanna know the gawd dang truth, it's these high rep squats and deads that make me wanna eat ice cream.
 
Last edited:
I'm make one more post about high rep squats and then leave, I do this because your a lifter (and dang good one with lots of potential).

First the reason why most fail with high rep squats is they need programs written out for them, while a 6week program may give some gains, when it comes to maintaining fatloss they must be done consistant all year round, that means one cannot go "all out" most of the times, yet there must still be progession going on. And I'm a believer that higher reps done in that manner will increase ones max rep.

If your sincere with your depth on your 500lb squat, even if your not that can be worked on, but if you are then you are truley golden, I say to focus on 30-40reps (or more) with 300ish, 500x20 (if one can 500x1 deep) (deep is key) they can get 20 eventually).

...and if you quit on a set of 30 (like rack the bar on rep 20) no biggie get under and get 10more, your body truely doesn't know you quit, it's your mind that thinks that.

like I say theres a differance between doing a 20repper 10years ago and doing them for 10years consistant.

I just trained heavy 2days ago, so today I'm going to do a easy 40reps, yet make them fast as I can, even when useing such a light weight, you'll be very surprised what happens when your hitting 50-60squats, it works, and it beats running in place for 45 "gawd dang" minutes.

.....plus you can eat a few bowls of chilli and be "gawd dang" happy (chilli "homemade" had lots of goof healthy things a lifter needs in it).

sorry about the "gawd dang" talk, I'm having an Arthur Jones moment, Arthur was a a--hole and I'd never would of whanted to meet him, however the guy knew something about training and how to build intensity consistantly.
 
The Babe,
All my PRs were from about 10 years ago, I’m as weak as a kitten right now. I do understand what you are saying though. When I was lifting heavy (though not the volume of high reps that you are talking) I would eat everything and not have adverse affects to my weight or my training. I’d destroy myself with the bench and would then do a cool off set of 20reps with 225lbs….that was just a blast! (I’m getting all fired up just thinking about it)

The intensity of my training fell off but the eating didn’t, hence my dilemma.

Getting back into the heavy weights is appealing, just a lot of work. I’m most certainly not going to rule heavy weights out, but right now I need to toughen up and eat right.

Thanks for the input.


Diet:
7am
Yogurt, banana, cottage cheese, (2) wheat toast

9:30 am
Apple

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad (salsa as the dressing)
Tai Pei garlic shrimp 200 cals


Projected for the rest of the day-
3:00pm-4:00 pm
Peach & banana

6:00pm
Taco salad


Workout:
Wed:
11 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix each set: (all elevated feet) dive-bombers, hindu, narrow, reg. parallets, wide.)
9 BW squats
12 mountain climbers
(1 min rest)

Then:
Supersets with 90 sec rest between sets-
BW dips/BB curls (full body weight dips –deep- parallel bars)
10/10 –BB 65lbs
90sec rest
6/10-BB 85lbs
90 sec rest
6/8-BB 85lbs

Then:
Preacher curl/Tri press
10/10
1 min rest
10/10
1 min rest
10/10

Then:
Face-pulls/overhead rope tri-press
10/10
30sec rest
10/10
30sec rest
10/10

Then:
10 min elliptical
 
Diet:
7am
Chicken soup

9:30 am
Apple sauce & grapefruit

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad (salsa as the dressing)
Tai Pei sweet and sour chicken 200 cals

Projected for the rest of the day-
3:00pm-4:00 pm

6:00pm


Workout:
Mon:
10 sets -
BW Squat 10/push-up 8
Short walk
Pull-up 5/ sit-up 10
Repeat

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up things. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted.

Then:
Bench press
1x10 /135lbs
1x10 /155lbs
1x2 /225lbs
1x1 /245lbs
1x1 /275lbs
1x1 /295lbs (had a slight assist)

Just felt like seeing what I could do today. I was spent from all those push-ups especially the dive-bombers. I had somebody spot me on the 225lbs, because I really didn’t think I had it in me. I really surprised myself. Now I doubt I could have done any of those for any kind of reps.

Well, I’m upset that I had a lousy end of the week last week (missing Thursday and Friday) and that I ate like crap yesterday, too much to eat and all bad. I’m going to try just move on and not worry so much about it.
 
Diet:
7am
Cottage cheese, yogurt, banana, wheat bagle

9:30 am
peach

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad
Tai Pei chicken fried rice 625 cals
(I’ve been miscalculating these Tai Pei things:angry3:)

Projected for the rest of the day-
3:00pm-4:00 pm

6:00pm
Taco salad

Workout:
65 min
Treadmill set to random: level 2
292lbs

The incline varied (30 sec intervals) between 0% and 2.2% incline

(5 min = warm-up 4.0mph)
2 min = run 5.5mph
3 min = walk 4.0mph
Repeat

41 min walking (2.75)
24 min running (2.27 miles)

5.02 miles

Some of the runs were a little faster. I even did 9.0mph for the last min (thinking of all of Mel’s hard work). It felt good to really stretch the legs but that one minute took forever!!
 
Diet:
7am
yogurt, banana, wheat bagel

9:30 am
Apple

11:00 am workout

12:30pm
2 scoops of protein (40gs) 220 cals
Salad
Tai Pei General Tso’s chicken 175 cals
(General Tso’s chicken has a lot less cals than the other Tai Pei’s)
Monster sports drink (400 cals)
I’ll probably not drink a monster again, way to many cals

3:00pm-4:00 pm

6:00pm
Shrimp, rice, beans

Workout:
(in 19:05)
11 Sets of:

3 assisted pull-ups (mix grip each set)
6 push-ups (All elevated feet- dive-bombers, hindu, diamonds narrow, parallels, wide)
9 BW squats
12 mountain climbers
(1 min rest)
repeat


Then:
Parallel bar dips
Set 1- 11
Set 2- 6

Then:
EZbar curl (lbs is plates only)
#50
Set 1- Reg.10
Set 2 -close 10

#70
Set 3 - Reg.8
Set 4 - close 8

#80
Set 5 -Reg. 6
Set 6 - close 6
 
Is that all that you eat all day long man? At 295 lbs, isn't that kind of extreme? Wow, as long as you can manage it; keep it up. A small suggestion, ALMONDS; they are great while on weight lost. It's high in fat but good ones(mono / di) which helps the body transport fat to be used for energy. On top of that it helps keeps you full.

Keep up the great work. Btw, my philoshophy is a diet is not short term but a life-style change. I'd think if you can drop to 225 lbs, you will be off most meds; well that is my wish for you but I am no doctor.
 
Tic,
Yeah I’ve got to get in more protein. I eat pretty good all week but the weekends are what finds me at a buffet going up for 5ths….I’ve got a problem. My wife is skinny, so it’s just me. Think a 40yr old man would be okay self –eliminating in the men’s room. Or maybe a worm would help out! Kidding….

Thanks man, the almonds are on the shopping list.





7am
Cottage cheese, yogurt, banana, wheat bagel

9:00 am
Apple

10:00 am workout

11:45pm
1 scoops of protein (20gs) 110 cals
Lg. Meatball sub with cheese and onion

3:00pm-4:00 pm

6:00pm
Roast beef sub -loaded

Workout:
30 sec work/30 sec rest
For 20 min (= 20 sets)

1- Full body weight pull-up (290lbs)
6- Push-ups (mix: dive-bombers, hindu, gator, feet elevated reg. (sets 1-10 with the parallel push-up grips), wide)
15- Jumping jacks

That was killer as usual. I was going to do an early morning workout but I couldn’t fall asleep thinking about this workout. It just destroys me with the pace.

Then:
Dead lift 135#’s only
3x10 - 2 min rest between sets.

I was short on time today so I didn’t have time to do more.
 
Diet:
7am
yogurt, wheat bagel, chicken soup

9:30 am
Apple

11:00 am workout

12:30pm
1 scoops of protein (20gs) 110 cals
Salad/w cottage cheese as dressing
Orange chicken 525 cals 15g protein

3:00pm-4:00 pm

6:00pm
Lg. loaded burrito

Workout:
Mon:
10 sets -
BW Squat 10/push-up 8
Short walk
Pull-up 5/ sit-up 10
Repeat

Totals:
BWS =100
Push-ups=80
Pull-ups=50
Sit-ups=100

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up things. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted. Sit-ups were not anchored.

Then: Bench press
1x10 /185lbs
1x10 /205lbs
1x10 /225lbs
1x3 /245lbs
1x2 /265lbs
1x2 /275lbs

I’ve been doing the same first part of my workout for some time now. I’ll finish off this week with it but I’ll be looking into changing things up a bit. Maybe I should do a 4 week rotation to keep it interesting.
 
Looks like you're still needing protein in your diet. Not sure what the burrito has, but the rest looks pretty low in protein and pretty high in carbohydrates.
 
I am looking into it Stingo, thank you. I wandered over to the nutrition forum and started taking notes. Not much new to me, I just need to make a plan and have the protein available. and a little self-control.

Diet:
7am
Yogurt 180 cal/5g pro
Kidney beans 385 cal/24.5 pro
Banana – 100 cal
Peach -

9:30 am
Apple – 100cal

11:00 am workout

11:45pm
1 scoops of protein 110 cals/20g pro
Salad/w cottage cheese as dressing 10g pro
Garlic shrimp 200 cals 15g protein

3:00pm-4:00 pm

6:00pm
Steak with shrimp ?? /20g pro?
Mashed potato
Broccoli

8:00
Almonds


Workout:
2 mile walk -355cals
2 mile elliptical -400 cals

I was worn out today. Just wasn’t happening for me, got in some work though.. Those beans were not a good idea.
 
Diet:
7am
Yogurt 5g pro
Banana
Cottage cheese 5g
Wheat bagel 6g

9:30 am
Grapefruit/ peach

11:00 am workout

11:45pm
2 scoops of protein 220 cals/40g pro
½ lg turkey breast sub veg. and mustard only (pro?)
Amp energy drink (I don’t think I need this but it’s a treat. I drink plain carbonated water daily, 6 liters)

3:00pm-4:00 pm
Apple
Whey protein 110/20

6:00pm
1 ½ Chicken breast (pro?)
2 ears corn

8:00
Almonds 6g pro


Workout:
Wed:
10 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix: all elevated feet - dive-bombers, hindu, gator-not elevated, diamond, reg. with push-up handles)
9 BW squats
12 mountain climbers
(1 min rest)
Repeat

Then:
BW dips -deep
1x10
2x7

Barbell curl
65#1x10
85#1x10
95#1x6

sup-set
Overhead rope tri extension/ face-pulls
100# 3x10
(1 min rest between sets)

DB curl
35# 3x10
 
7/2/
7:00
Yogurt
cottage cheese
oat meal
banana

8:30
apple

9:00
Other half of my Lg. Turkey sub, veg. and mustard only

11:00
Tso chicken
2 veggie burger patties
1 scoop protein powder

1:30
peach

2:00
protein bar

5:00
Pork
Green beans

8:00
Almonds


7/3
8:30
Yogurt
Banana

10:00
Almonds

12:30
Tofu
2 eggs
2 wraps
lettuce, salsa, yogurt, pepper and red pepper powder

6:00
(Chili’s, light menu)
Buffalo chicken sandwich
Veg.

8:00
almonds


40yr 6'2" @ 286lbs
 

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Diet:
7am
Yogurt 5g pro
Cottage cheese 5g
Oat meal 3g

9:30 am
Apple
2 scoops of protein 220 cals/40g pro

11:00 am workout

12:30pm
2 scoops of protein 220 cals/40g pro
Sweet&sour chicken 550 cal /15 pro

2:00pm
Salad

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro

6:00pm
Chicken fajita – beans and rice

8:00
Almonds 6g


Workout:
Bench
135#x1x10
225#x3x10
275#x1x3
295#x1x1
315#x1xfail

Incline dumbbell press
50sx1x10
65sx1x10
75sx1x10
85sx1x9

Then:
(for 20 min)
Odd minute - assisted pull-ups (3)/ Even minute - push-ups (10)

Total:
30 pull-ups
100 regular push-ups


Had an odd sensation today, I think I’m feeling 'good'. My upper body popped and my legs don’t feel spent, nice feeling. BW squats suck so much out of me.

Anyway, I’m trying to change some things up this month. Hopefully, I’ll change it up monthly.

Meet a guy doing P90X. I don’t know what most people here think about it but I’ve always liked it. Tony tell me what to do! I’m a follower! This guy put the P90X on his iPod (Something I thought about doing) and just goes around the gym with his ear buds in, doing it. The dude is in shape too, great advertisement for Beachbody inc.

I just don’t want to drop the cash. Yet anyway. I’m seeing how I do first.
 
Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 120cal/4g pro
Banana 100cal

9:30 am
2 scoops of protein 220 cals/40g pro
Peach 61 cal

11:00 am workout

12:30pm
2 scoops of protein 220 cals/40g pro
Shepherd’s pie (sm serving 300cal/10g pro???)
1 slice wheat bread 70cal/4g pro
Sliced Turkey 40cal/7g pro

2:00pm
Salad 100cal-???
Cottage cheese 50cal/ 5g pro

3:00pm-4:00 pm
Grapefruit 53 cal
Protein bar 290 cal/ 20g pro

6:00pm
Sheppard’s pie (1 serving –sated 500cal/15g pro???)

8:00
Almonds 100cal/6g

Total cals-2414/ ptotein-171


Workout:
Treadmill -walk/run 1% incline

5min walk 4mph (warm-up)

90sec run 5.6mph
90sec walk 4mph
3min run 5.6mph
3min walk 4mph
Repeat

This brought me to 20 min, walked it out to 45 min
3.5 miles
590cals
Walking HR 120-125
Running HR 145-160

Lunges 3x20 -1 min rest between (10 each side)

Legs were heavy for everything...
I'll have to work on getting those cals down more on my food intake.
 
Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

9:30 am
2 scoops of protein 220 cals/40g pro

11:00 am workout

12:30pm
2 scoops of protein 290 cals/52g pro
1 slice wheat bread 70cal/4g pro
Sliced Turkey 40cal/7g pro


3:00pm-4:00 pm
2 scoops of protein 290 cals/52g pro

6:00pm
2 Whopper Jr.s –no mayo, no cheese 590 cals/38 pro

I threw away the top half of one burger bun and stacked them like a BigMac, so I deducted 50 cals for that bun half. Not the best choice for dinner but I worked with what I had available.

8:00
Almonds 100cal/3g

Total: 2030cal/219pro


Workout:
Burpee/man-maker (15lb dumbbells) superset
1. 10/10
2. 8/8
3. 6/6
4. 4/4
5. 2/2
6. 2/2
7. 2/2

I originally was going to drop by 1 rep not 2 but these kicked my butt. I also can’t really call it a superset; I took breaks between the burpees and Man-makers. These sucked out so much energy it’s crazy.

Full body weight pull-ups, dressed and hydrated 288lbs
3
3
2

50 lb assist (BW@238lbs)
7

Bench dips/preacher curl bar+25s
3x10

I went with easy dips today, rotor cuff acting up.


DB curls 30s/shrugs 45lb plate
3x10

Curls were palms facing body and lifting across the body. Shrugs was lifting the plate to face height, more a trap/delt combo


Thoughts:
Here are two calculators I used, understanding it’s not precise. I believe droping 50lbs would put me right where I’d like to be (230s) and would lean me out. So I think I could guess that 18%- 20% of my weight is fat now. There is no way I’m at 48.2% fat and need to lose 135.9 pounds. So I think my lean mass is about 225lbs.

(Hope the links are okay…..not spam)


6’2” 282lbs
42inch AT the belly button with all the fat….I wear 38” pants pushing 40s

Estimate #1 based on height and weight Your "Ponderal Index" is 11.28 which gives an estimated body fat of 48.2% (135.9 pounds of fat)
Estimate #2 based on waist size and weight Estimated body fat of 18.7% (52.8 pounds of fat)


Body Fat Index Calculator
Gender
Male Female
Details Note: information marked with an asterisk ( * ) is necessary for women only.
Your weight: 282 pounds
Waist circumference: 42 inches

Your body fat percentage: 20 Note: these calculations are based on averages.
 
I'd skip out on the buffet on the weekend for awhile. Remember, "a taste on the lips and a lifetime on the hips."

Try eating only 3 plates instead of 5!!!! Think in terms of carb depletion. When you do buffet, you are carb-reloading which is BAD in term of dieting (until you need a re-feed period, then it's call a metabolic adjustment). Don't worry about doing a metabolic adjustment just yet!!! Buffet = bad... it's the devil... the devil I tell you.
 
I just saw your picture... LoL. you have the muscle in place, all you need to do is drop like 20 lbs (and shave the hair) and it will show nicely!!! Dude, you are a big-boned guy. I'd guess that you put on weight easy but lose weight is hard from what I see.
 
You got that right! Pack it on easy

20lbs would be good but 40-50 would be ideal. Thanks for the input but no shaving for me, waxing is where it’s at as Typhon would say.


Diet:
7am
2 scoops of protein 220 cals/40g pro
Pasta w/chicken 200/6

12:30pm
Salad 340/16

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro

6:00pm
Pasta/broccoli/chicken/garlic bread 1000/10

8:00
Almonds 100cal/4g

Total: 2080/116
 
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