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Old 04-02-2014, 06:19 PM   #1
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Default Trying to be decisive about goals and trainin.

Just a brief history of where I'm coming from
Basically for about 10* years I let my health go especially after the birth of my daughter. I'm a real short dude only a 5 foot frame. Growing up I was never skinny or fat just a medeum build and weight, but man things got bad at about 32/33 years of age. By the time I was 42 I was 186 pounds of high blood pressure, high cholesterol,sleep apnea and psoriasis. I lost my job of 15 years and was totally depressed. During that time I started to think about when I was 17 and trained for about 6 months at a power lifting gym and said screw it I'm gonna start doing something, I don't have control over most things but this is something I can control, how I look and feel. So at 43 I started training at a local park doing nothing but body weight exercises, light dumbbell circuits, and some HITT routines. I cleaned up my diet started intermittent fasting and lost 60 pounds over a 9 month period.I went from a 39 inch waist to a 29, from 186 lbs to 126. During that time I read a book called" Beyond Brawn" by Stuart Mcrobert and started weight training again after decades away from heavy weights using full body workouts,compound movements, low volume. Over the past year and 3 months I've gained 10+ pounds and have been able to keep a 29 inch waist. I have a morbid fear of getting fat again because of that and the fact that I still have no abdominal definition I've probably not been eating in a way to maximise gains.
My dilema is always the same eat to build muscle or eat to drop more weight. Im leaning a lot more lately toward eating to make gains simply because I believe in the long run it will make getting lean easier if I have a foundation of strength and muscle first. I guess after losing 60 pounds and still not looking defined it some times makes me feel as if i haven't finished what i started 2 years ago.

Whats your opinion? Im not fat, im not ripped,I've gained some size but I'm not swole. I feel great and I'm stronger than i've ever been, I. Guess i just need to chose a direction and stick to it for the next 3-4 years.
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Old 04-02-2014, 06:30 PM   #2
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It sounds like you already know the answer, pal. Let desire dictate your commitment, not fear.
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Old 04-02-2014, 06:31 PM   #3
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Do you have a picture of yourself now?
Want your current routine?
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Old 04-02-2014, 06:40 PM   #4
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My current routine is as follows:

Routine A
Trap Bar Deadlift
1 x 6 (4 sets leading up to one work set)
Shrugs.******* 2 x 12
Leg Press.** 2 x 10
Calf Raise.** 2 x 12
Incline Press
3 x 7( plus 1 set@ 60% 12+ reps)
Lat Pulldowns
3 x 7( plus 1 set@ 60% 12+ reps)
Curls.*** 2 x 10
Trcept Kickback.* 2 x 10

Routine B
Squat. ( machine gonna try barbell again)* 3 x 7 ( plus 1 set@ 60% 12+ reps)
Calf Raise 2 x 12
Bench Press. 3 x 7 ( plus 1 set@ 60% 12+ reps)
T Bar Rowe* 3 x 7 ( plus 1 set@ 60% 12+ reps)
OHP 2 x 6 ( plus high rep set)
Close Grip Pulldowns 3 x 10
Curls.*** 2 x 10
Trcept Kickback.* 2 x 10
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Old 05-05-2014, 12:53 PM   #5
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how's this working out for you?
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Old 05-23-2014, 06:51 PM   #6
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Quote:
Originally Posted by beaglegod View Post
Just a brief history of where I'm coming from
Basically for about 10* years I let my health go especially after the birth of my daughter. I'm a real short dude only a 5 foot frame. Growing up I was never skinny or fat just a medeum build and weight, but man things got bad at about 32/33 years of age. By the time I was 42 I was 186 pounds of high blood pressure, high cholesterol,sleep apnea and psoriasis. I lost my job of 15 years and was totally depressed. During that time I started to think about when I was 17 and trained for about 6 months at a power lifting gym and said screw it I'm gonna start doing something, I don't have control over most things but this is something I can control, how I look and feel. So at 43 I started training at a local park doing nothing but body weight exercises, light dumbbell circuits, and some HITT routines. I cleaned up my diet started intermittent fasting and lost 60 pounds over a 9 month period.I went from a 39 inch waist to a 29, from 186 lbs to 126. During that time I read a book called" Beyond Brawn" by Stuart Mcrobert and started weight training again after decades away from heavy weights using full body workouts,compound movements, low volume. Over the past year and 3 months I've gained 10+ pounds and have been able to keep a 29 inch waist. I have a morbid fear of getting fat again because of that and the fact that I still have no abdominal definition I've probably not been eating in a way to maximise gains.
My dilema is always the same eat to build muscle or eat to drop more weight. Im leaning a lot more lately toward eating to make gains simply because I believe in the long run it will make getting lean easier if I have a foundation of strength and muscle first. I guess after losing 60 pounds and still not looking defined it some times makes me feel as if i haven't finished what i started 2 years ago.

Whats your opinion? Im not fat, im not ripped,I've gained some size but I'm not swole. I feel great and I'm stronger than i've ever been, I. Guess i just need to chose a direction and stick to it for the next 3-4 years.
At your height of 5ft is 105(105lbs for the first five feet and 6lbs for every inch or 5ft) +10% which comes to 115lbs and you weigh 126lbs which is a great accomplishment and you have improved your health with all the conditions you have so do not get down on yourself you have a lot to be proud of ,and in my opinion of your training keep doing what you have success with I would suggest do cardio on your off days no more than 35 min , keep eating clean as you can. The trick is keep lifting heavy as you can because you have to give the muscles a reason to stay big and use your nutrition and you cardio to strip body fat. Keep pumping and I hope this helps
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Old 05-23-2014, 07:49 PM   #7
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Slow, clean bulk. Do whatever it takes to get stronger and eat for slow gains. You'll be happy with the results.
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Old 05-26-2014, 05:27 PM   #8
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What Ive noticed thus far is all my lifts have gone up, but bench press and over head press Ive had to lower the weight and start doing pause work because I hit a wall om both exercises.
My body weight has remained 135-136 lbs for months now so Im not really sure if this is indicative of me spinning my wheels or a slow body recomp. Unfortunately only time will tell. My hope is that having only trained for a year and a half Im still new enough for those type of gains. I did tweak my routine a bit and added a third day of body weight exercises. Ive also switched over to the rep goal system, my calories are at about 1500 per day 110-120 grams of protein 200 carbs and 20 or so of fat.
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Old 05-26-2014, 05:36 PM   #9
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20 Grams of fat? Maybe add some fat too your diet like olive oil, avocado oil and coconut oil. Low fat diets deprive you of absorbing nutrients and carbs get stored faster than fats.
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Old 05-26-2014, 06:27 PM   #10
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You could definitely use some more calories, especially when you train full body routines. I'd say bump the fat up to about 50-75g, get the protein to 150, and then eat a lot of carbs on days you train and minimal carbs on off days.
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