Im Fat Thats No Secret

[Knooger]

Knooger, that will work.  Also, I do not know much about you or your level of fitness.  How experienced are you?  What is your current training like.

I'm 45 and go through periods of lifting for a while and then quit for a while. I have been lifting off and on since I was a kid. I'd say I am about average experienced. I have learned to lift more carefully as I am older and prone to injury if not cautious. I have a home gym that I use. We recently moved and I have been away from the weights for a while but I have my gym set up now and can do most weightlifting exercises. I have a semi bad back, but can do light squats.

I usually do chest/tris/shoulders, then back/bis, then legs for a 3 day a week split. 3 or 4 sets per exercise about 10 reps each and about 3 to 4 exercises per body part.

I also have an elliptical trainer that I will use for cardio.

Here is a pic of my fatness, I'll spare you the Shizzo shirtless pics.

[Shockwave]

I'm 45 and go through periods of lifting for a while and then quit for a while. I have been lifting off an on since I was a kid. I'd say I am about average experienced. I have learned to lift more carefully as I am older and prone to injury if not cautious. I have a home gym that I use. We recently moved and I have been away from the weights for a while but I have my gym set up now and can do most weightlifting exercises. I have a semi bad back, but can do light squats.

I usually do chest/tris/shoulders, then back/bis, then legs for a 3 day a week split. 3 or 4 sets per exercise about 10 reps each and about 3 to 4 exercises per body part.

Here is a pic of my fatness, I'll spare you the Shizzo shirtless pics.

I looked similar to that when I started. It doesnt take long.

to josh - do it man. It feels so much better all around.... self esteem, physically, mentally. .. its win/win.

[ismoseppo]

me and knooger are ultra similar in age and builds/weight

[Knooger]

me and knooger are ultra similar in age and builds/weight

That's why when I saw this thread I knew I had to get in on it.

[Wolfox]

Adam, I would have both of these guys doing fullbody workouts 2-3x a week. What do you think?

[The True Adonis]

Adam, I would have both of these guys doing fullbody workouts 2-3x a week. What do you think?

Pretty much what I was thinking for Josh.

Knooger, since he has access to different equipment, I have a 12 week program he should do, which I do.  Its brutal.

[The True Adonis]

Knooger, can you do this for the first 3 weeks, (Prep Phase)?

WEEKS 1 – 3 (Prep Phase)


 
Monday – Chest & Triceps

 

    Incline Barbell Press 4 sets x 15,12,10,8

    Barbell Flat Bench 4 sets x 12,10,8,8

    Incline Dumbbell Fly 4 sets x 10

    Chest Dips (body weight) 4 sets x 15 reps

    Standing French Press 4 sets x 12 reps

    Dumbbell Kickbacks 3 sets x 10 reps

 
Tuesday – Back & Biceps

 

    Deadlift 4 sets x 20,15,12,10

    Pull-Ups 4 sets x 12 reps

    Single Arm Dumbbell Row 4 sets x 10 reps

    Underhand Barbell Row 4 sets x 12,10,8,8

    Incline Dumbbell Curl 3 sets x 10 reps

    Preacher Curl 3 sets x 10 reps

 
Wednesday – Legs & Calves

 

    Squats 4 sets x 15,12,10,8

    Walking Lunges 3 x 10 steps (each way)

    Leg Press 4 sets x 12,10,8,8

    Standing Leg Curls (machine) 4 sets x 12 reps

    Seated Calf Raise 5 sets x 15 reps

 
Thursday – Shoulders & Trapezius

 

    Overhead Press 4 sets x 15,12,10,8

    Upright Row 4 sets x 12,10,8,8

    Dumbbell Lateral Raise 4 x 10 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Shrugs 5 sets x 12 reps

[The True Adonis]

We can substitute some exercises of course if you don`t have access or equipment to mimic.

This program is brutal, but it works well. It gets more difficult as you go on, but well worth it.

[BigRo]

I say eat whatever you want.  You don`t have to eat any sweets or bread if you don`t like.  Just eat 1700-2400 calories of whatever you want, get .5 grams per lb of bodyweight and the 5000 dollars is yours.  Eat whatever you want, to meet those goals.

this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.

[Wolfox]

this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.

Josh is 275lbs so he will be taking in 137 grams of protein which is plenty for someone with that amount fat to lose. And yes, that amount of protein and cals is enough for someone his size to recomp. Dude will not lose any muscle at all.

[The True Adonis]

this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.

Wrong.

[The True Adonis]

Josh is 275lbs so he will be taking in 135 grams of protein which is plenty for someone with that amount fat to lose. And yes, that amount of protein and cals is enough for someone his size to recomp. Dude will not lose any muscle at all.

These people are steeped in Bro Science and roids, what do you expect?  They really have no clue what the Natural body building world does.  Its pretty amusing actually.  Of course they will just claim that the top naturals, eating whatever they want are juicing. 

Their bro-science sickens me.

[Wolfox]

These people are steeped in Bro Science and roids, what do you expect?  They really have no clue what the Natural body building world does.  Its pretty amusing actually.  Of course they will just claim that the top naturals, eating whatever they want are juicing. 

Their bro-science sickens me.

I know. Nattys are getting shredded eating poptarts and chipotle while these dudes are hardcore into their over-proteined keto diets. hahah

[Roger Bacon]

These people are steeped in Bro Science and roids, what do you expect?  They really have no clue what the Natural body building world does.  Its pretty amusing actually.  Of course they will just claim that the top naturals, eating whatever they want are juicing. 

Their bro-science sickens me.

I can 100% agree with you here.

You and then Wavelength proved beyond a shadow of a doubt that conventional bodybuilding diets are bogus.

Food is food, meet your macros, meet your micros.

[Kim Jong Bob]

Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission.  I need gps just to find where the gym was when i last went 2 years ago.

But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society.  So I either put up or shut up.

person has seen me on the scale and know the 275 is legit

my advice: stop the meds, not because you will loose the weight more easy but because it will be more entertainment on getbig when you get (more) mental 


no seriou 5k is  big sum for us that aint gb millionairs so good luck

[ismoseppo]

I'm not bodybuilding I'm losing weight

[The True Adonis]

I'm not bodybuilding I'm losing weight

Its going to work well, bodybuilding or not. 

[ismoseppo]

my advice: stop the meds, not because you will loose the weight more easy but because it will be more entertainment on getbig when you get (more) mental 


no seriou 5k is  big sum for us that aint gb millionairs so good luck

I like u but r u stoned?

I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo

[bigmc]

be interesting to see adams diet in action

need a daily food diary though

[ismoseppo]

be interesting to see adams diet in action

need a daily food diary though

It will be posted in its own thread

[Roger Bacon]

I like u but r u stoned?

I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo

He's just kidding... Just saying it's always been entertaining when you've gone off on people.

You can make Squadfather look like shizzo. 

[Kim Jong Bob]

I like u but r u stoned?

I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo

thats why i put the "no serious"  after...cause it was not.i have a friend who is bipolar akd he was no fun to hang around when he stopped them...sorry if the joke offended you

[ismoseppo]

thats why i put the "no serious"  after...cause it was not.i have a friend who is bipolar akd he was no fun to hang around when he stopped them...sorry if the joke offended you

I missed no serious no worries

[Kim Jong Bob]

I missed no serious no worries

cool,well good lucl anyway you can do this.

[The True Adonis]

be interesting to see adams diet in action

need a daily food diary though

I made this last week for the second time.  Bourbon Banana Crisp.  Bananas drenched in brown sugar and Whiskey with a walnut and oat topping.