And there I was, fat and slovenly.

  • Thread starter Thread starter jrc5053
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jrc5053

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And this is what I looked like, 2 weeks ago, when I was like, I'm changing, as quickly and healthily as fucking possible.

Rip me apart.. I've been lifting for about 6 years (NOT BODYBUILDING). I'm 18, 5'8, and 260 lbs in these pics.

I know my flexing is off.. a lot. I also know that I'm a fat chunk...

If you can see anything you think is good, i'd love to know. I'd also like to know what you think I can work on while I'm cutting.

If you have any routine suggestions, I'll look em over.

I need to do this: I want to get lean, and I'm scared as hell of diabetes.
 
You have some weight on, yes, but I really don't think it's going to be that difficult, or take that long, for you to shape up if you stick to a consistent program. You're so young, take advantage of that now and get in shape. What can you tell us about your diet and training? Lots of great people here to help you out. Good luck with it !!
 
thanks for joining and welcome to the board. I think that you can loose the weight and get in shape, please let us know your current routine
 
right now i'm on a five day split for the rest of summer (aug 24th, when i go to college)

monday:chest
Bench 5x5
Decline 3x10
Incline 3x10
Then Cable Flies for each section of my chest, 3x10 each
Go upstairs and do maxot cardio

tuesday:back
Standing Pulls from lat tower to bottom of ribcage (i just discovered this, it works my midback real well and i don't cheat) 4x10
Straight Pulldowns 3x10
Bent over rows 2x15 (mainly for a pump)
Low Rows 3x15
Go upstairs and do maxot cardio

wednesday:shoulders
Rotator Cuff work
Military press (db or bb, whichever i feel like that day) warmup, 5x5
Shrugs, 4x20. Static contractions at top.
Front Raises \
Lateral Raises >3 giant sets, in this order, 10 reps each.
Rear Raises /
Go upstairs and do maxot cardio

thursday:legs
squats: warmup, 5x5
deadlift: 5x5
Calf Raises 5x25
Cardio for 45 minutes

friday:arms
Closegrip 3x10
Pushdowns 3x10
Skullcrushers 3x10
Standing ezbar curls, 3x10
Preacher Curls, 5x5
Concentration Curls, 4x10
Donkey Kong Curls, an exercise I'll take credit for :headbange because I've never seen anyone but myself doing them. Of course, if you want take away my title you can, lol. But you get the 25 lb dumbells, and it's doing as many curls as you can, as fast as you can (imagine dk beatin his chest holding dbs) I usually do 3 sets, getting around 50-60 reps.) This has helped my peak and vascularity a lot because of the immense pumps, i think.
Go upstairs and do maxot cardio



on 5x5 exercises, if i can get my reps I do. I shoot for 5 reps cause i'm going heavy, but i try to go till failure

please give any advice you have.
 
right now i don't have an exact diet, i'm taking in about 250g in protein, not including the pwo shake (44g)

also taking in ~3000 cals.

the best i could do over summer is just eat clean i haven't been able to fall into a routine :/
 
250g protein x 4 calories= 1000 calories

so that leaves 2000 calories from fat/carbs...........hmmmm, not good, can you tell us what all you eat, examples
 
You can certainly bump up your protein intake to 350 grams for sure. I'm taking in what you are and you got 100 lbs on me.

Like g4e said, give us some examples of what you eat for meals. Diet is more important now than what you are doing in the gym.
 
I have heard people say and I believe it, diet is 80-90% of what you look like, training is only 10-20% of it
 
i believe that too, for sure.

breakfast, a cup of oats and 2 or 3 hardboiled eggs

a little bit later i take some kind of fish (tuna, salmon sometimes sardines or something, uck, with green veggies)

lunch is usually some kind of lean meat with veggies, today i'm having chicken stewed w/ potatoes and onions..

preworkout i take cottage cheese mixed with grapenuts

postworkout is a protein shake with some gatorade or sugar in it. (44 grams protein)

dinner is a salad (no dressing), a lean meat (chicken, steak, lamb chops, or fish) with rice, kasha, or couscous, usually whole grain.

most of this stuff isn't portioned out exactly, but I'm starting to today.. especially if i can get my mom to buy the right stuff for the next month.
 
you def want MORE protein at breakfast, try 8-10 egg whites, couple whole eggs. eggs are cheap, and great protein. cup of oats is fine

meal 2 is not too bad, make sure you get 50-55g protein, and a complex carb
#3 same type meal as #2

preworkout, try a whey shake and an apple or pear, maybe banana

PWO drop the gatorade and use two packs of the flavored oats, and about 50g of whey
2nd pwo meal, go with another 50g protein and a complex carb, like oats, brown rice or sweet potato, (no fat in this meal)

depending on time, you might want another meal before bed. if so, use something like eggs that digest slow. you could do another 8-10 egg whites and 1-2 whole eggs

overall, shoot for 350g protein, around 150g carbs, 40-50g fat, try to drink 1.5-2 gallons water per day

try this for a couple weeks and let us know how you do
 
i'll give that a try g4e.., i'll talk my mom into getting some good food.

i think i'll put in some cardio before breakfast

i'll check back in later... i have shoulders in about an hour

+ can i get some thoughts on the workout?
 
ok. in fact, i just got done with some pre-breakfast cardio (35mins@145bpm)

going to go eat some food.. 3 or 4 eggs and a cup of oats... sound good?
 
I would much rather see you eat 8 or more egg whites and 1-2 whole eggs, with your oats

more protein, less fat
 
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