good evening everyone

okey first an overview over the current situation and stats.

endurance: get out of breath when climbing a few stairs, had to quit playing soccer because my body(heavily increased bodyweight) and my lunges can't handle it anymore, and many other cool stuff

strength: embarassing like 55kg squat*5, 55kg bench press*5, 55kg rows*3, chinups non weighted *4, military press 35kg*4,80kg deads .......

body: "huge" chest and lats from the past combined with a gut and average arms and shoulders, and a bit above average legs make for a strange look

stats:
height: 5'09" 1,75m
weight:174lbs 79kg without clothes during the day
according to my hightech(lol) weighing machine i have 24%bf 54%water weight which i dont really believe or dont want to believe, i estimate 21-22%bf which aint really better:woo:

what i will do

cardio: 20minutes 3times a week preferrably in the morning on empty stomach in the beginning then im going to increase to 30minutes, maybe some HIIT later, and restarting playing some soccer if my endurance is better. quitted smoking yesterday and already feel a bit better.

weight lifting

my main concerns are squats, (static) deads, decline bp and chinups. i will do rows and military press too, no workout routine. gotta do the DC broomstick stuff for rotator cuffs.

nutrition

i will try to up my protein intake from my current ~100g to ~400g over time, however i won't be able to eat 400g protein everyday due to social situation which i wont deprive myself of. so im sorry for my audience but i dont plan to go that hardcore like back in the days....but hopefully it will contain some hardcore elements=)
i will aim to get plenty of beef in my diet. lots of whey and milk......

supplements
multimineral, fishoil caps, ZMA(optional:viitamin C, glutamine,creatine, ECA)

goals

180lbs, 12-13%bf(damn i gotta reactivate my skinny fatburning genetics!)

in strength and well being im even more interested than in looks at the moment.
90kg decline bp for reps, 100kg ATG squats for reps are my main goals.
150kg deadlift would be nice, 10x+20kgchinups, 80 or 90kg rows for reps, no idea about the military press...lets say 60kg for one rep.
****ing great endurance =)

sounds like a long way=)

workout log

yesterday 4x10x35kg ATG squat
3x4x35kg military press

today
3x5x55kg decline bp

Hello dude

Damn, you have gotten alot weaker than before. I hope you are really serious about this so we can see a steady increase in the weights every week. Don't be afraid to eat or you'll blow it like I have done for a while.

Very attainable goals btw, just lift with good form and leave the ego behind when you lift. I didn't and I have suffered for it alot. Try increasing small amounts of weight instead of bigger leaps like 2.5 kg, I have done it for a while and it's awesome for me.

Great choice to quit smoking man, you always go away and smoke so I hope you can manage it and get off clean. 180 is not that far away GL with everything.

thanks man.

yeah smoking wastes my ****ing time where i could be making money mentally or literally.

what do you mean with if im serious about it....other things are more important to me but of course im serious. but i think i would be even more serious when i would have my strength it feels like im only fooling around instead of serious lifting with these weights :// it gives no motivation


i have four 0.5kg weightplates now=)

Originally posted by TheTrader
thanks man.

yeah smoking wastes my ****ing time where i could be making money mentally or literally.

what do you mean with if im serious about it....other things are more important to me but of course im serious. but i think i would be even more serious when i would have my strength it feels like im only fooling around instead of serious lifting with these weights :// it gives no motivation


i have four 0.5kg weightplates now=)

Click to expand...

Lol great man, those plates'll come in handy.

Don't give a damn about the weights, just lift it with good form and you'll eventually get back stronger. I mean if you are really serious about it like you were before then you'll get back no problem.

thanks of course i get back but it feels a waste of time


chinups

1x
1x
4x
4x
2x
2x
1x
1x
1x

my lats were soooooo sore

decline bp

7x55kg
7x55kg
6x55kg
5x55kg

with better form

Just stick with the basics, no creatine or all that crap. Whey... or any other quick protein, ZMA, multivitamin (don't even need this, just eat veggies with every meal), and a good diet.

Keep on improving, you can do it. If I can do it so can you. If everyone else can do it so can you. If other people have accomplished it before you, you can do it also.

Hello there, good improvement mate. Bench presses seem to be comming up! Told you it would be a walk in the park to get back. Chins are good to for your BF Keep at it mate

thanks for the motivation bruce!

thanks too lifeforce. good one about the chinups i have to admit =) btw i wrote you a PM or two.

todays workout

chinups
5x record
4x
3x

decline bp
5x65kg record
4x65
4x65

ATG squats
7x55kg record
6x55kg

was a very good workout considering that i eat like ****, feel like **** and need more cigarettes! damn im sooo tired.

decline bp
3x70kg
2x70
2x70
1x70

chinups
5x
4x

im a bit ill and felt dizzy so i stopped here.

damn as i said i was ill for a while.....yesterday i had big lower back pain from unknown sources so i could only decline bp

2x70kg, 2x70kg, 5x65kg

im just writing it because i realized weierd things never experienced before

-i feel sore in the shoulders and lats from yesterdays benchpressing but almost nothing in my chest and arms. so when you neglect back training you train your lats with bp ..lol.

-from all the sitting in the chair and lieing in bed while i was ill + neglecting my back i have back pains like deadlifting my max with cold muscles and very bad form

im excited to get better =)

still struggling to improve

my lung has improved a LOT though(but is still pretty bad )

today bp

4x65kg
3x65
4x65

damn i'm so incredibly pissed off at my ****body.....im doing cardio, working out and even the eating veggis thing since 2weeks and i ain't dropping anything from my high bodyfat!! i can't believe that ....i am a natural fatburner... or used to be. seems like time to go hardcore on the ECA cause i ain't doing that low serotonin cutting crap no more. I ****ING HATE MY BODY WHATSUP WITH ALL THIS FAT GAINING!!!!! i have to add that my legs are always sore too so i can't do as much cardio as i want and need and can't even think of doing squats. ****ing piece of **** body!!

3x3 67 kg decline bp

chinups
3x
3x
2x
2x

static holds with 110kg - my grip has become SO terrible weak almost couldnt hold it

bb rows

8x45kg
7x45
6x45

bp

3x3x69kg

bp

3x3x69kg +1kg(because i measured wrong the previous timeS)

bb rows

5x54kg
4x54
3x54
3x54

TheTrader said:

damn i'm so incredibly pissed off at my ****body.....im doing cardio, working out and even the eating veggis thing since 2weeks and i ain't dropping anything from my high bodyfat!! i can't believe that ....i am a natural fatburner... or used to be. seems like time to go hardcore on the ECA cause i ain't doing that low serotonin cutting crap no more. I ****ING HATE MY BODY WHATSUP WITH ALL THIS FAT GAINING!!!!! i have to add that my legs are always sore too so i can't do as much cardio as i want and need and can't even think of doing squats. ****ing piece of **** body!!

Click to expand...

2 weeks is no time at all, your body hasn't even begun to burn fat yet at this stage, it SHOULD be adapting to the workload/cardio/lower carb diet. show me your diet and I'll tell you where you're going wrong.

what do you mean with my body hasn't even begun burning fat yet after 2weeks but it should have been adapting? you're saying that my body is first adapting in strength and cardivascular system and rebuilding muscle from muscle memory before dropping pounds or how should i take this??

my diet is not set in stone as i can't stand to always eat the same sh1t. i know that it needs improvement mainly i should start to eat rice+chickenbreasts and take my fishoil but your advice is always appreciated.

in the morning i can't eat much this is how my body works( i guess it is a sign of too much stress according to the information i found)

so in the morning 2scoops of whey(+MOST of the time 1scoop of cacoa powder - is this a huge deal breaker?) in 1,5%fat milk. this goes for all my shakes. i have like 2-4shakes each day but i am aiming for 4-5.

real food in daytime is not that good.....like 60%oatmeal+nuts+chocloate pieces etc in milk. pitabread and salami(no butter though). sometimes pizza. ravioli or pasta. potatoes and fish. in the evening i go with whey shakes and salad (with flaxseed or olive oil) sometimes a bit fruit , or carottes or the like(dont know the words).

before sleep most of the time i go for 3eggs and some almonds or pistacios(?)

Okay mate, stop thinking for a moment.

Sort your daily meals out. Avoid sugars (even fruit for a while) and processed foods. Eat solid food, not shakes - 1 or 2 shakes a day maximum, the rest from solids please.

Once you've cleaned up your diet we'll go further. You don't have to eat squeaky clean but some sort of structure is essential.

11+ years later.........

turns out I have a form of rheumatism, which is why my health was so screwed up back then. Through a long and painful process I found out what my body can handle and what not.....for example my body can't handle lots of red beef, cow milk products including whey protein, eggs etc. Most people with rheumatism can handle low fat cow milk products but I am really screwed I guess. I also think because rheumatism is an auto immune disease, my whole body is affected by this, including my heart / arteries. Which is why I have so much problems with endurance/breathing/heart beating fast.

Stats are actually very similar to those at the start of this thread:

height 5'9" weight 75,9kg waist 88,5cm -> bodyfat 20%+
keep in mind that I am trying to have really good form:
squats 5x5 62kg
pull ups neutral a bit more than shoulder wide 5*5 body weight
dips 4*8 body weight
military press 5x5 37kg
biceps curls 3x8 27,5kg
I can't do bench press because of my shoulder joints (I am already doing rotator cuff and broomstick so that I can workout at all).
Still working on closing the Captains of Crush #1 for the first time in my life!

Currently I am pretty much taking the advice that Alex gave to me in the last post in this thread....better late than never I guess. I'm eating mainly chicken breat + rice + vegetables. Then some rye bread with peanut butter or goat cheese, oatmeal, pumpkin seeds, two eggs, sometimes tuna/lentils. 1-2 shakes a day.

Right now I am aiming for a very small calorie surplus and about 2g per kg bodyweight, so about 150g protein.

Gear:
good neoprene 5mm bandages for knees, elbows, wrists. Without them I probably couldn't really work out.
Black Roll

Supplements:

Pea Protein Powder
Creatine
L-Citrullin pre workout
Vitamin A, Vitamin D, Vitamin K2, Vitamin C, sometimes Vitamin B
Magnesium, Zinc
Omega 3 fish oil
Hawthorn Extract 4-7:1 (improves heart arteries)
(I am probably adding maca powder soon)

For a short while I am also taking:
intestinal flora complex
collagen hydrolysat
MSM
Rice Protein Powder

My plan is to slowly gain some strength and muscles until about march, then cut down to 14-15% for summer. In my opinion Lifeforce got it right with a comment he once wrote...you don't have to be huge all you need is to be better than the average guy ....160-170lbs and ripped. There was a time I was about 160lbs and 14-15% bodyfat....which I guess is not really ripped. But it was good enough for me, my overall package was good enough for me to be known as a good looking guy with a good physique. Unfortunately it was only like 3 months or so before my health deteriorated and I gained a lot of bodyfat. But man, it did feel good. Unfortunately I had a lot of issues back then so I could not really enjoy it. But I can say it really made a difference with women and people. And of course the most important thing is feeling really good and comfortable in your own skin. For that I don't need to be huge or super ripped...but I do need a flat stomach and I do need some decent strength. It also helps that I am still looking pretty young(most people think I am in my 20s) so who says you can't get a second or third chance in your 30s? =)

PS: my goal is definitely to go for slow and steady progress. Fast progress leads nowhere in the long run. at least that was my experience. I used to do dirty bulking and hardcore cutting...this was very bad for the health and shape of my body in the long run....

Did some max tests today. Squat 8x70kg, Pull ups 11x, Military Press 11x37kg. Weight 76kg, Waist 89cm, Biceps 36cm. Happy about my progress so far.

Also am taking a new supplement: Weider Glucosamine Chondroitin MSM. It's the only supplement I found with a good amount of chondroitin. Chondroitin is expensive. My experience are not good with those supplements, but I am still giving them one more try, maybe I underdosed on chondroitin in the past. My uncle has to get shoulder replacement surgery and he doesn't even lift, he has pain in shoulder since being a young adult, he never talked about it though. So yeah, sucks to have genetically weak joints, so I am trying my best.

I am also taking Oleuropein 100mg from olive leaves 500mg with my other MSM: https://en.wikipedia.org/wiki/Oleuropein In preliminary laboratory research, oleuropein had activity as an agonist of the G-protein estrogen receptor.[5]