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  1. #1
    Registered User rspinetti's Avatar
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    Age: 33
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    My second major attempt

    Hello!
    Just keeping this for accountability purposes!

    A little about me:

    -I'm 33, work early mornings as a weather forecaster (sometimes as early as 3 AM!). Now doing much lifting atm due to Covid and my state/gym not exactly enforcing any mask or social distancing rules.
    -Following a 16:8 intermittent fasting regimen, focusing on whole food only
    -Height: 5'8 (174 cm)
    -Starting weight: 235.8 lbs (107.18 kg)
    -Starting waist circumference: 113 cm (44.8 in)
    -Starting macros: 2400 calories, 80g fat, 240g carbs, 130g protein

    Current exercise is currently non-existent, as I'm recovering from a grade 3 ankle sprain I sustained in early December. Prior to this I was running 3x a week about 3 miles each time. Hoping to get back into that fairly soon! Otherwise I'm just trying to get into a groove of counting calories/macros and seeing some consistent progress. Since I have quite a bit of weight to lose, I believe I'll start seeing some results (at least on the scale) from just dieting alone. I'm not TOO concerned about losing muscle mass for this first month -- I'm more concerned about seeing the scale go in the right direction.
    I also do some pushups and situps occasionally, but hopefully I'll be able to start getting back in the gym to lift soon once I get my covid vaccines.

    My main motivation/long term goal is to get in shape so that I can do physical activity with my kids, such as hiking, mountain climbing, rowing, etc. Ultimately I'd like to just look good, but I don't have any specific numbers in mind other than to get my body fat % below 10%. It'll take several series of cuts/bulks to get there.

    Short term goal: Get weight under 225 lbs and keep it there.
    Mid-range goal: Get to 180 lbs in time for family beach house vacation in mid-October 2021.

    Unfortunately, I don't have any current pictures, and I may not post any anytime soon. I'm pretty ashamed/embarrassed about how I look.

    Hoping to post 2-3 times a week. Let's see where this goes!
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179722903
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  2. #2
    Registered User rspinetti's Avatar
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    Things have gone pretty smoothly for the first few days. I'm weighing myself every day, but not too focused on the daily numbers, just going to take a weekly average and use that. Numbers have been coming down, but it's likely just water weight and glycogen as I transition into the diet. Have been feeling a bit of hunger, nothing too crazy. The worst thing has been craving all the bad foods -- yesterday I was craving tacos, burgers, chicken wings, and Chinese takeaway all at once.
    Have been eating within my macros except for yesterday, when I ate close to or even slightly above maintenance. Went out with some friends last night to celebrate a friend's promotion at work, so had a few tacos and a couple of beers. Back on it today.

    Decided I'm just going to get in the gym and start lifting, and hope double-masking is enough to prevent covid. I'll be following a P/P/L program, and my workouts will look something like this:

    Tuesday: Push
    3x8 Bench Press
    3x8 Overhead Press
    3x8 Dumbbell Fly
    3x8 Side Delt Raise
    3x8 Triceps Overhead Extension w/ Dumbbell

    Thursday: Pull
    2x5 Deadlift*
    3x8 Barbell Row
    3x8 Lat Pulldown
    3x8 Hammer Curls

    Saturday: Legs
    3x8 Barbell Back Squats
    3x8 Hamstring Curls**
    3x8 Leg Extensions**
    3x8 Standing Heel Raises w/ Barbell

    *Due to a lower back injury, I'm taking it easy on Deadlifts, at least until form gets correct.
    **I absolutely hate using machines, but I don't know of any other way to effectively work these muscle groups without repeating previous BB exercises. If anyone has any suggestions, I'd love to hear them!

    I'll also plan to go for a run on Wednesday, since it's my day off and it allows maximum distancing from my legs workout. Nothing crazy (yet), just a simple 5k run or something.
    Last edited by rspinetti; 02-10-2021 at 11:20 AM.
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179722903
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  3. #3
    Registered User rspinetti's Avatar
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    rspinetti is offline
    Just a quick update -- I need to be more diligent about updating on here!

    Diet has been going well, with the exception of a couple of days. My 7-day average weight shows a loss of 1.6 lbs for the first week! It's probably a lot of water/glycogen/bloating that my body is getting rid of, but it's reassuring to see the scale moving in the right direction. This is about the rate of weight loss I need to maintain in order to be at my goal weight in time for the fall beach vacation.

    I've decided to just go for it and hit the gym, since covid numbers are down in my city and I'm more than ready to start lifting again.
    Not changing my macros unless weight loss rate gets too high, in which case I'll replace some of the carbs with more protein. 1.6 lbs/week is about as high as I'd want to go, and I can't afford to go any lower.
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179722903
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  4. #4
    Registered User rspinetti's Avatar
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    rspinetti is offline
    Diet has been a little bit hit-or-miss lately as I try to adjust to a new work schedule of coming in around 3-5 AM each day for 6-10 hours. I've been mostly eating within my diet, but haven't taken any weight measurements in several days. Finally starting to run again, so hopefully that will help. Looking forward to getting back in the gym!
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179722903
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  5. #5
    Registered User rspinetti's Avatar
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    rspinetti is offline
    After a bit of a hiatus involving the Covid vaccine and a changing work schedule, I'm back!!
    Things have been going great! I'm down 8 lbs over the past 5 weeks and have started going back to the gym regularly. I actually met with a coach the other day and was able to get an accurate bodyfat measurement. It's disappointing, but let's be realistic. I'm 228 lbs (down from 236 on Mar. 4) and currently at 32% bodyfat.

    So there's a lot of work to do! But I'm 100% motivated. Let's do this!

    I've tweaked my diet just a little bit and seem to have finally found the "sweet spot." Current macros are 2050 calories, 65g fat, 210g carbs, 160g protein (actually comes out to 2065 calories, but close enough). I eat the same thing every single day, so it makes it easy to make adjustments to macros if necessary. I'll post my exact meals with measurements and macros if anyone is interested!

    The first couple of times after going back to the gym, I way overdid it. The worst DOMS of my life for days. Even though I have a few years' experience of weightlifting (although admittedly not knowing what I was doing!) I thought I was taking it easy enough -- apparently not. I've done enough cycles to know that my muscles have "reawakened" and I can start working my way back up to good working weights. For now, weights are still laughably puny. Not for long!

    I'm still following a Push/Pull/Legs routine. Complete workout is as follows, and will be a M/W/F routine. I'll keep the weights current as I progress!

    Push Day:
    Barbell Bench Press 3x5, 135 lbs
    Barbell Incline Bench Press 2x5, 85 lbs
    Lying Barbell Chest Pullover 3x5, 40 lbs (not sure what this exercise is officially called, and I've heard it's more of a back exercise, but I feel it more in my chest. May be a pull exercise?)
    Barbell Overhead Press 3x5, 65 lbs
    Dumbbell Seated Military Press 3x5, 25 lb dumbbells
    Dumbbell Side Lateral Raise 3x5, 15 lb dumbbells
    Dumbbell Overhead Triceps Extension 3x5, 25 lbs
    I may replace one of the shoulder exercises (maybe the seated military press) with another triceps exercise, as right now I'm only giving my tri's 3 sets/week. What do you guys think?

    Pull Day:
    Trap Bar Deadlifts 1x5, 135 lbs (I switched to these instead of regular deadlifts because I have a hard time getting form right on deadlifts even at very low weight, and have a lingering lower back injury. Also why it's only 1 set)
    Bent-Over Lateral Barbell Rows 3x5, 105 lbs
    Lat Pulldowns 3x5, 100 lbs
    T-Bar Row 3x5, 90 lbs
    Standing Lat Pushdown 3x5, 70 lbs (technically a push exercise, but targets lats which I work on pull days)
    Hammer Curl 3x5, 30 lb dumbbells
    Barbell Bicep Curl 3x5, 60 lbs

    Leg Day:
    Barbell Back Squat 3x5, 135 lbs
    Barbell Lunge 2x5 each side, 50 lbs
    Bulgarian Split Squat 2x5 each side, 30 lbs (keeping it light until I get used to this one!)
    Hip Thrust 2x8, 25 lbs
    Standing Calf Raise 3x5, 115 lbs
    Turkish Get-Ups 2x10 each side, 10 lbs
    Floor Wipers 2x12, 25 lb barbell

    After each workout I do 30 mins cardio, plus a 1-hour cardio on Thursday. These are all on the elliptical. I also go for a run on Tuesdays and Sundays, about 5 km.

    Overall I'm really pleased with the progress so far. Excited to see how high I can get on the weights during this cut. I promise, I'm going to be more diligent with updating this log!
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179722903
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