Author Topic: Official Knooger Weight Loss Thread (Read 10974 times)

Knooger · « **on:** March 28, 2014, 10:09:24 AM »

March 28 WEEK 0 -- 279
April 4 WEEK 1 -- 273.5
April 11 WEEK 2 -- 269
April 18 WEEK 3 -- 267
April 25 WEEK 4 -- 263
May 2 WEEK 5 -- 260
May 9 WEEK 6 -- 256.5
May 16 WEEK 7 -- 256

Gonna use the Adonis Principles to get to a more healthy weight.

6'1" starting weight 279.

My goal would to be between 10 and 12% body fat.

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.

Knooger · « **Reply #1 on:** March 28, 2014, 10:10:16 AM »

From TA.

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

ismoseppo · « **Reply #2 on:** March 28, 2014, 10:10:17 AM »

good luck sir

person who fails has to sing twinkle twinkle little star in a thong and post the video on here

Knooger · « **Reply #3 on:** March 28, 2014, 10:12:10 AM »

I think I need about 2 weeks to prepare myself for the WEEKS 1 – 3 (Prep Phase) that TA wrote above. I'll do a more moderate version of that to prep my body for what is about to come, then I'll do that as close as possible.

Knooger · « **Reply #4 on:** March 28, 2014, 10:12:48 AM »

Quote from: ismoseppo on March 28, 2014, 10:10:17 AM

good luck sir

person who fails has to sing twinkle twinkle little star in a thong and post the video on here

Fuck man, no way I'll fail with that hanging over me.

Grape Ape · « **Reply #5 on:** March 28, 2014, 10:12:58 AM »

Tiles look decent Knooger. Well done.

Knooger · « **Reply #6 on:** March 28, 2014, 10:13:31 AM »

Quote from: Grape Ape on March 28, 2014, 10:12:58 AM

Tiles look decent Knooger. Well done.

Would love to be that triangular tile by my elbow.

dr.chimps · « **Reply #7 on:** March 28, 2014, 10:14:21 AM »

Looks like Fatpanda's, less-husky, brother.

Thick Nick · « **Reply #8 on:** March 28, 2014, 10:17:34 AM »

Dude... Adonis is an idiot. Don't follow that unhealthy non sense. It's not that hard really.

Pick one of each side per meal and eat a reasonable portion:

Chicken. Brown Rice
Turkey. Sweet Potato
Egg Whites. Whole Wheat Pasta (small portion)
Tuna. Vegetables
Fresh Fish. Oatmeal
Flank. Fruit

Mix and match any combo you like. If your not competing, season / cook any way you like. Just no frying etc. If your competing, prep and weight matter. For losing weight / being healthy not as much.

There are more of each choices or protein / carbs people can add too. My point is it's not real hard to figure out or do. As much as I tease him, look at Sev's threads about dieting. He has that part right. He does this exact thing... Fresh Fish along with Tomato. Etc.

Very simple.

Knooger · « **Reply #9 on:** March 28, 2014, 10:19:54 AM »

Quote from: Thick Nick on March 28, 2014, 10:17:34 AM

Dude... Adonis is an idiot. Don't follow that unhealthy non sense. It's not that hard really.

His principles do not require that you eat like shit, I may have treats from time to time, but I'll try to eat a mostly clean diet.

Skorp1o · « **Reply #10 on:** March 28, 2014, 10:21:49 AM »

Quote from: Knooger on March 28, 2014, 10:09:24 AM

Something in this image, when you see it you'll shit yourself.

Thick Nick · « **Reply #11 on:** March 28, 2014, 10:24:46 AM »

Quote from: Knooger on March 28, 2014, 10:19:54 AM

His principles do not require that you eat like shit, I may have treats from time to time, but I'll try to eat a mostly clean diet.

A calorie is a calorie only works for the super fat...

Example:

A 400 pound fatty eats 2 whole pizzas every day. On a diet, said fatty now only eats one pizza per day. He loses 100 pounds from eating pizza!!! Zomg you can eat pizza and lose 100 pounds!!!

This does not work for normal people... When TA says he gets in shape this way, it's usually going from sitting on the couch, to starting working out again. It's the working out that makes him lose weight not his non sense diet. If you already work out reasonably, and that's not gonna change (calorie expenditure), then there will be no where near the results of a more conventional diet and your health will suffer.

Also if your not competing, you CAN eat other things once a week or something and still lose.

Tedim · « **Reply #12 on:** March 28, 2014, 07:44:47 PM »

WTF...am I visually proportionately challenged? You don't look anywhere 280.... You're 1/2 taller than me, and I weight 210.

And I'm NOT thin! 12%bf.....

Knooger · « **Reply #13 on:** March 28, 2014, 07:44:59 PM »

Quote from: Big Dicked Bob on March 28, 2014, 07:39:49 PM

Oh shit this routines gonna implement upright rows

I had to Google this one, Face Pulls (rope), looks like I might like that one.

Knooger · « **Reply #14 on:** March 28, 2014, 07:45:30 PM »

Quote from: Tedim on March 28, 2014, 07:44:47 PM

WTF...am I visually proportionately challenged? You don't look anywhere 280.... You're 1/2 taller than me, and I weight 210.

And I'm NOT thin! 12%bf.....

If I took my shirt off you'd go, "oh, that explains it".

NightTrain · « **Reply #15 on:** March 28, 2014, 07:46:57 PM »

Holishit Knooger, you're a big man. Plus looks like we're beard brothers. Training split approved.

Ruling for you chief. Keep us posted!

Tedim · « **Reply #16 on:** March 28, 2014, 07:48:07 PM »

Waist size? Cock size later.

Soul Crusher · « **Reply #17 on:** March 28, 2014, 07:48:23 PM »

Got to add some HIIT in there

Quote from: Knooger on March 28, 2014, 10:10:16 AM

From TA.

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

Knooger · « **Reply #18 on:** March 28, 2014, 07:49:30 PM »

Quote from: NightTrain on March 28, 2014, 07:46:57 PM

Holishit Knooger, you're a big man. Plus looks like we're beard brothers. Training split approved.

Ruling for you chief. Keep us posted!

I'll update the weight once a week on Fridays. I'm hoping posting this on Getbig will help with willpower when the food cravings kick in.

Knooger · « **Reply #19 on:** March 28, 2014, 07:51:32 PM »

Quote from: Tedim on March 28, 2014, 07:48:07 PM

Waist size? Cock size later.

I currently wear 40" waist pants, I'd like to get to 32. I already have my cock shrunk down as small as I want it.

NightTrain · « **Reply #20 on:** March 28, 2014, 07:53:16 PM »

Quote from: Knooger on March 28, 2014, 07:49:30 PM

I'll update the weight once a week on Fridays. I'm hoping posting this on Getbig will help with willpower when the food cravings kick in.

You can count on me to bust your chops if you don't.

This should help with the motivation. First offense, We're sending tbombz in his bunny suit to your house.

ismoseppo · « **Reply #21 on:** March 28, 2014, 07:55:21 PM »

Quote from: NightTrain on March 28, 2014, 07:53:16 PM

You can count on me to bust your chops if you don't.

This should help with the motivation. First offense, We're sending tbombz in his bunny suit to your house.

im gonna give squad a call i have his number here

Tedim · « **Reply #22 on:** March 28, 2014, 07:58:05 PM »

I'm still puzzled by these weights.....but I concede. Maybe I need a new scale $:-\$

Knooger · « **Reply #23 on:** March 28, 2014, 08:04:07 PM »

Quote from: FroZZoR on March 28, 2014, 07:54:40 PM

Good luck. Adonis principals are awesome. What is your starting calorie limit?

Calorie limit is right at 2000.

ismoseppo · « **Reply #24 on:** March 28, 2014, 08:05:21 PM »

Quote from: Knooger on March 28, 2014, 08:04:07 PM

Calorie limit is right at 2000.

ooooo i got 2400
weird you are more active than me