The Saltman

Back at it again. Missed workouts due to going out of town and then being sick for two weeks. I am weak as poo and am thinking to sticking to a basic starting strength routine for about 6 months. I know I won't get much hypertrophy but I have no strength whatsoever it's freaking embarrassing.

brb no deadlifting and no grunting.

Back to working out again, let's hope I stick to it this time. I actually kinda like working out at 630 am.

I think you are way over thinking everything bronn.

Nice

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same. I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good. im 5'7 and short as poo too..now at 172 but with a huge beer belly. my goal cut weight is 145lbs then I want to get to 165 .

sorry i misspoke..its not everyday Monday Wednesday Friday

These are my workouts everyday Bench press Squats overhead press upright row Bent over row Stiff leg deadlift leg extensions calf raises

im doing a fully body workout and I didnt give my full details but it deloads the weight every other day. for an example on monday im doing bench 2 warm up sets 50% lower on wieght 8 then 25% lower 8 then 115 8 and 8 Then I do squats 135 ..8 50% less and 8 25% less for warmup then I do 135 8 and 8 then i dont do warmups on the other exercises. Upright rows, stright leg deadlifts...so on and so forth then on wednesday i take 10% off of the weight for each exercise and then friday take another 10% off all exercises. then start over the next week with 9 reps instead of 8 and so on and so forth..oh and for your viewing pleasure

im fine with losing a little muscle right now to get rid of this fat on me and then go on a slow slow bulk

rep amounts stay the same and increase by week until i can do the wieght 12 12 12. it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10. then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

i have a good plan just need to stick with it. I havent done a max wieght and right now my bench sets are 115 888 one week and then 999 the next and then so on to 12 12 12 and then start all over with 8 8 8 with the weight increased by 15%

I know but I am so weak it is ridiculous. Ive been lifting since high school but my inconsistency has hampered me. I mean really my max in bench is 115 12 times. lol

Back to working out and eating at a caloric deficit. One good thing is i didnt lose any on my squats but about 5 lbs on my bench and the rest of my exercises. i am not going to post numbers to those exercises though because it is embarrassing.

Lol

thats good. i cut alcohol off completely and thats been a big help to me.. good luck bro.

also i drink like 3 coke zeros a week. not encouraging it but its no calories..hehe oh and I was wrong Bout fats. its .6 per lb of lean body eight. need your body fat to calculate it.

really man the best way to calculate you will need your body fat %. and remember these calculators arent exact and you can change up things based on how things are going.. I would try this calulator tho http://www.freedieti..._calculator.htm and click the advanced exercise level option and try the top 2 calculators and ignore the harris benedict one. this is for calculating your calories and ill copy paste for the macros, http://forum.bodybuilding.com/showthread.php?t=121703981

i mean in all honesty pdiddy, lol ive been eating ice cream, fast food, with also a mix of healthy foods. Im on a caloric deficit and i fit my foods to match my macronutrients and im melting pounds off of me. I have no clue how you got 55% carbs but thats off imo. Im at 30% carbs, 30% protein and 40% fat. But in all honesty i would ignore ratios and just consume 1 gram of protein per lb of bodyweight, .6 grams of fat, and the rest carbs. changing to a healthy lifestyle is great, but in reality if you want to lose weight the only tried and true formula is eating less calories then you burn. all the other bullshit stuff people say about eating 6 meals a day and eating only chicken, oatmeal, and rice is a crock of poo. You can mix in other stuff as long as you dont go overboard with the shitty nutrition. Stay within your Macronutrients, dont go overboard on shitty foods, eat enough protein, make sure and take your multi vitamins, and eat less calories then you burn and you will be fine. Just make sure you have a good workout routine.

well all that womens exercising isnt going to do crap if you arent watching what you eat

good job for your bro on losing all that weight. Know it can be really hard to make a lifestyle change. For me I'm a small guy with a load of body fat. 5'8 180 lbs is what I started at but in a months time ive been eating 2000 calories a day while losing 8 lbs and gaining muscle also. So I guess it's all relative.

I wouldn't recommend daily caloric intake to someone if you don't know their weight or height. If you go on a 1000 caloric deficit or more you could possibly end up putting your body into starvation mode. Find out your tdee Diddy and eat 500 calories less then that day.

You dont want to put sedentary at all. Fyi i would just use you're own calculation for caloric intake. The myfitness pal one is pretty generic. Read this post to calculate or get something close..or use the spreadsheet in this link. http://forum.bodybuilding.com/showthread.php?t=121703981&p=436716771#post436716771 http://forum.bodybuilding.com/showthread.php?t=142296281&page=1 But you really dont need to eat chicken breasts and rice all day. Get your food intake in line with your macronutrients and in the end it really doesnt matter what you eat as long as you dont eat fast food all the time.