Fat Turd's training log

[ManBearPig...]

Ok, I'll try to keep this brief.  As a couple of you might know, i'm getting murried in August, so decided to get in shape.  Coming off about a 4 month layoff, but haven't laid off food in that time.  Actually been pretty consistant with eating unhealthy.
Training's taken from Lyle McDonald's Ultimate Diet book, which is as he claims an improved version of Dan Duchaine's BodyOpus.  Grill me for the light weights and full body workouts, but that's what the man says to do.

(I'm gonna post last week's workout, and up until today)

Stats:
5'11", 200 at start, bf about 59%.


Nutrition:
Monday-Thursday:
1.5g per lb of lbm, which to be safe i did 150lbs x 1.5 = around 225 grams of protein.
50-75 grams of carbs a day
30 grams of fat a day

Friday:
cheat day, try to get around 1000 grams of carbs in , didn't find that possible to do.
protein 1.5 g x lbm
fat-comes from food, don't count it

Saturday
1.5 g protein, 1.5 g carbs x lbm
fats around 40 grams

Sunday: 1.5 g x lbm protein, .75g x lbm

repeat

'Suppliments': winstrol 50mg ed, ephedrine 3 x 25mg ed but friday.

[ManBearPig...]

Training:

Monday (3/19):

leg press
180x15
180x15
180x15

leg curl (one legged)
25x15
25x15
25x15

incline bench:
95x15
95x15
95x15

dumbell row:
30x15
30x15
30x15

lateral raise:
10x15
10x15
10x15

calf raise:
25x15
25x15
25x15

barbell curl
45x15
45x15
45x15

tri pushdown:
55x15
55x15
55x15

[ManBearPig...]

Wednesday (3/21):

leg press
180x15
180x15
180x15

leg curl
50x15
50x15
50x15

incline bench:
95x15
95x15
95x15

dumbell row:
35x15
35x15
35x15

lateral raises (meltdown here for some reason):
10x15
10x9
10x0

calf raise:
25x15
25x15
25x15

barbell curl
45x15
45x15
45x15

tri pushdown:
70x15
70x15
70x15

[ManBearPig...]

Thursday (3/22):

leg press
270x8
270x8

leg curl (one legged)
95x8
95x8

leg extension:
96x12
96x12

standing leg curl:
40x8
40x8

calf raise:
45x12
45x12
45x12
45x12

bench press:
155x12
155x12

cable row:
115x8
115x8

incline bench:
135x8
135x8

lat pull (close grip):
105x12
105x12

lateral raise:
20x8
20x9
10x15

barbell curl
75x8
75x8

tri pushdown:
115x12
115x12

[ManBearPig...]

Saturday (3/24):

hack squat:
180x6
180x6

calf raise:
80x6
80x6

bench press:
185x6
185x6

bent over row:
135x6
135x6

incline bench:
155x6
155x6

close grip lat pull:
135x6
135x6

leg press:
360x6
360x6

dumbell shoulder press:
55x6
55x6

lateral raise:
30x6
30x6

barbell curl:
95x6
95x6

close grip bench:
115x6
115x6

[ManBearPig...]

Monday (3/26):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
105x15
105x15
105x15

dumbell row:
35x15
35x15
35x15

lateral raises:
10x15
10x15
10x15

calf raise:
30x15
30x15
30x15

barbell curl
50x15
50x15
50x15

tri pushdown:
70x15
70x15
70x15

[pumpster]

bf 59%; the future wife's getting a real prize huh? 

[ManBearPig...]

bf 59%; the future wife's getting a real prize huh? 

no shit, poor girl.  i'll post pictures soon, get the vomit bag ready.

[Bast000]

no shit, poor girl.  i'll post pictures soon, get the vomit bag ready.

haha let's see a pic with you and the woman.

[ManBearPig...]

pictures:

these were taken about two weeks ago.  I looked the same obviously a week later on 3/19 when i started.  just a front and back shot.

[NeverTrustABlonde]

Monday (3/26):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
105x15
105x15
105x15

dumbell row:
35x15
35x15
35x15

lateral raises:
10x15
10x15
10x15

calf raise:
30x15
30x15
30x15

barbell curl
50x15
50x15
50x15

tri pushdown:
70x15
70x15
70x15

please tell me this is a joke......

[ManBearPig...]

please tell me this is a joke......

no it's serious.  don't worry, it'll get better in a week or so once i get a hang of the weights.

[Bast000]

pictures:

these were taken about two weeks ago.  I looked the same obviously a week later on 3/19 when i started.  just a front and back shot.

Just do the adonis diet dude.  you won't be able to stick to this crazy diet plan for long.

[Bast000]

you're not too fat that it will take a long time to get lean, you just have to do something practical for you, not some crazy bodybuilder dead junky duchaine diet.

I actually like the training.

[ManBearPig...]

you're not too fat that it will take a long time to get lean, you just have to do something practical for you, not some crazy bodybuilder dead junky duchaine diet.

I actually like the training.

the weights are a little too light, but according to the guy it's to draw something out, something about glycogen, i dont' know.

anyways, the diet's fine.  i get it all in about 4 meals a day, which is fine for me.  plus i like eating meat and hate vegetables and most "carb" stuff anyways.  i only got lightheaded once on wednesday, but it was nothing bad.  so i don't mind it.

[Bast000]

the weights are a little too light, but according to the guy it's to draw something out, something about glycogen, i dont' know.

anyways, the diet's fine.  i get it all in about 4 meals a day, which is fine for me.  plus i like eating meat and hate vegetables and most "carb" stuff anyways.  i only got lightheaded once on wednesday, but it was nothing bad.  so i don't mind it.

This training will definitely burn a lot of calories.  The frequency will force your muscles to adapt.  May need to take a few days days off here and there so you don't feel burnt out.

[ManBearPig...]

This training will definitely burn a lot of calories.  The frequency will force your muscles to adapt.  May need to take a few days days off here and there so you don't feel burnt out.

wednesday friday and sundays are off.  i didn't mention i only take 30 seconds off between sets, so i'm in a puddle of sweat when i'm done.  i know, i could be in better shape, but i'm done with the whole thing in under 40 minutes.

[The True Adonis]

Your best bet would let Bast and I help you.

You have failed every single year.  Do you want to continue to fail?

[pumpster]

Where's the daily cardio, or did i miss it?

[The True Adonis]

Where's the daily cardio, or did i miss it?

Not necessary if he listens.

[Mr. Intenseone]

Your best bet would let Bast and I help you.

You have failed every single year.  Do you want to continue to fail?

Hhahahahahahahahahahahah ahahahahahahahahahahahah ahahahhaa............... .......oh shit, another Getbig classic..........hahahah ahahahahahahahahahahahah ahahahahahahahah!

[natural al]

Ok, I'll try to keep this brief.  As a couple of you might know, i'm getting murried in August, so decided to get in shape.  Coming off about a 4 month layoff, but haven't laid off food in that time.  Actually been pretty consistant with eating unhealthy.
Training's taken from Lyle McDonald's Ultimate Diet book, which is as he claims an improved version of Dan Duchaine's BodyOpus.  Grill me for the light weights and full body workouts, but that's what the man says to do.

(I'm gonna post last week's workout, and up until today)

Stats:
5'11", 200 at start, bf about 59%.


Nutrition:
Monday-Thursday:
1.5g per lb of lbm, which to be safe i did 150lbs x 1.5 = around 225 grams of protein.
50-75 grams of carbs a day
30 grams of fat a day

Friday:
cheat day, try to get around 1000 grams of carbs in , didn't find that possible to do.
protein 1.5 g x lbm
fat-comes from food, don't count it

Saturday
1.5 g protein, 1.5 g carbs x lbm
fats around 40 grams

Sunday: 1.5 g x lbm protein, .75g x lbm

repeat

'Suppliments': winstrol 50mg ed, ephedrine 3 x 25mg ed but friday.

have you ever read bodyopus?  I'm wondering how it compares in your opinion.   I'm interested to see how this all pans out.

since your taking winstrol are you planning to take some clen as well?  I don't know what winstrol is supposed to do so I'll just ask...is it recommended for a fat loss program?  I honestly don't know jack about roids, just talked to someone about clen the other day cause I didn't know a thing about it.

[ManBearPig...]

POWEROD


You are going to fail.  Want to bet on it?  You have failed EVERY SINGLE time.  You should let Myself,BAST and Daddywaddy help you.

well i failed cuz i honestly didn't care.
since my goals aren't really to be a massive roid monkey, so something like your physique would be more to my liking.  we'll see how this goes.  it's only been a week.

[ManBearPig...]

have you ever read bodyopus?  I'm wondering how it compares in your opinion.   I'm interested to see how this all pans out.

since your taking winstrol are you planning to take some clen as well?  I don't know what winstrol is supposed to do so I'll just ask...is it recommended for a fat loss program?  I honestly don't know jack about roids, just talked to someone about clen the other day cause I didn't know a thing about it.

i haven't read bodyopus, but from mcdonald says in a sentence or less: bodyopus was low to zero carbs 5 days, with two days of massive carbups (around 12-15 grams of carbs per pound of lbm) and the training was very similar to german volume training.

the biggest differences that mcdonald changed is one day of massive carbup and one of normal carbup and the training goes (even though my weights don't show it) two days of super light and fast, one day of "medium" and one day of heavy training.  once i get used to the weights more i'll get closer to this.
i don't know yet about clen; i read both sides, some say it blows ephedrine out of the water, some say it doesn't compare; guess on how you respond to it and what quality you get.  i think i'll stick with ephedrine while it works, 12 weeks or so then i'll look into it.

winstrol's a pretty mild anabolic, taking it mostly to preserve any muscle i have while dieting, plus it's a semi mild dose.

pumpster:  for cardio, i won't do any for the first 4 weeks until the diet's spot on and i get my weights in order.  then i'll start by adding most likely hiit on off training days for 4 weeks and then add on 2 more moderate days on monday/tuesday (30min-1hr, depending on need).

what do you think of my setup?

[thewickedtruth]

I'm liking this. It's a good informative read.