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For whom the wedding bell tolls

My journey to losing body fat and increasing gains before my wedding day... and beyond

FireTyrant
FireTyrant g Jesse McGill
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted

If this is thread is in the wrong area, please feel free to relocate it.

 

I have this goal to lose 6-8% body fat while maintain a weight of 190lbs before my wedding day on 9/28/2018. I'm currently at 26.6% and 202.5 lbs as of this morning. I haven't worked out in a very long time and I'd like to look good as possible since my Bride will be taking all of the attention anyways ;). I can say that my workout routine is pretty abysmal. I never leave the gym feeling like I gave it my all, I'm not sure if it's the lack of motivation or if I'm not challenging myself enough. I will be updating this forum pretty much daily, but always a day behind, with a recap of my Macros and any workouts. I'll take any suggestions from anyone. As for a picture of myself, I'll post that when I have a few minutes unrelated to the wedding. However here is what I've done so far and I'm sorry for all the data, I am a very thorough person.

 

7/18/2018

Didn't work out yesterday, had to take care of my dogs with it being so hot. However, I was able to make sure I wasn't lazy and kinda played with them inside which slightly elevated my heart rate by running up and down the stairs for about 20 minutes.

 

Macros for yesterday were

Protein: 235g

Fat: 109g

Carbs: 188

Total Calories: 2701

 

Supplement Intake:

Morning

5g Creatine (NoN-BSN Brand)

 

Pre-workout

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

5g Creatine (Non-BSN Brand)

6g Citrulline Malate (Non-BSN Brand)

 

Post-workout

10g BSN Amino X

5g Glutamine

 

 

 

😃 7/19/2018

Yesterday was my leg day. I'm not sore at all so I don't feel like I did much, a little stiff but that's it. Maybe my endurance isn't up to par yet or I'm not lifting enough?

6x15 Incline Presses @ 90lbs   (scared to push more since I haven't worked out much in 2 years)

4x10 Leg Curls @ 50lbs

6x20 Calf Raises @ 100lbs

4x85 Abdominal Crunch Machine @ 85lbs

 

Macros for Yesterday and again with whole food are

Protein: 233

Fat: 82

Carbs: 199

Total Calories: 2361

 

Supplement Intake

Morning

5g Creatine (NoN-BSN Brand)

Glutamine

 

Pre-workout

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

5g Creatine (Non-BSN Brand)

6g Citrulline Malate (Non-BSN Brand)

 

Post-workout

10g BSN Amino X

5g Glutamine

 

 

 

7/20/2018

Honestly wasn't motivated to do crap. Work kinda ruined my day, stuck in my 17-mile commute with no AC in 106-degree temps for over an hour didn't help, street blocked because someone was moving in. I really didn't feel like getting to the gym after all that. However, yesterday I said I wasn't feeling sore, today I feel a little sore after my workout on Wednesday. I did keep my macros mostly in check, my bad day made me want to eat a taco bowl from the local taqueria which had cheese, which spiked my fat intake.

 

Macros for yesterday.

Protein: 220

Fat: 106

Carbs: 224

Total Calories: 2794

 

Morning

5g Creatine (NoN-BSN Brand)

Glutamine

 

Bedtime

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

BuffMetalhead
BuffMetalhead g Renen Tripp
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
you are using too much supplements for someone who is only starting, *IMO*
FireTyrant
FireTyrant g Jesse McGill
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
Posted By: BuffMetalhead
you are using too much supplements for someone who is only starting, *IMO*

In your opinion do you have any suggestions on what I need to dial back on

BuffMetalhead
BuffMetalhead g Renen Tripp
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted

Honestly, All of them, 5g Creatine both before and after your workout?, maybe if you are a veteran with lots of muscles that workouts hard almost everyday, Daily recommendation for creatine is only 5 grams a day, and sometimes to not even take it if you are not working out that day, I had creatine overdose problems once because of extended time where I took 10g of Creatine, Not only that, At that time I tried to train VERY hard, *6* times a week, with Bench and Squat twice a week along with 1 DL session, AND I tried to go above 75% of my 1 RM for atleast 8-10 reps on each of these 3 big exercises, Of course I did this big 3 with lots of other exercises, For atleast 1 whole hour, I simply overtrained, Like seriously overtrained, And with that in mind, I took 10g of creatine a day, and STILL had too much creatine show up in my blood tests. so dial back on that creatine, about the other supplements?, I don't take them so I don't know if my advice on them will be good since I don't have any experience with them, Then again, Back to what I said with the creatine, A overdose of a supplement can happen way too easliy, That's my IMO, Hope this helped, Good Luck man.

FireTyrant
FireTyrant g Jesse McGill
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
Posted By: BuffMetalhead

Honestly, All of them, 5g Creatine both before and after your workout?, maybe if you are a veteran with lots of muscles that workouts hard almost everyday, Daily recommendation for creatine is only 5 grams a day, and sometimes to not even take it if you are not working out that day, I had creatine overdose problems once because of extended time where I took 10g of Creatine, Not only that, At that time I tried to train VERY hard, *6* times a week, with Bench and Squat twice a week along with 1 DL session, AND I tried to go above 75% of my 1 RM for atleast 8-10 reps on each of these 3 big exercises, Of course I did this big 3 with lots of other exercises, For atleast 1 whole hour, I simply overtrained, Like seriously overtrained, And with that in mind, I took 10g of creatine a day, and STILL had too much creatine show up in my blood tests. so dial back on that creatine, about the other supplements?, I don't take them so I don't know if my advice on them will be good since I don't have any experience with them, Then again, Back to what I said with the creatine, A overdose of a supplement can happen way too easliy, That's my IMO, Hope this helped, Good Luck man.

I appreciate your response, I think you are right about the creatine. Might just leave that for the morning shake. Any words of advice is welcome in my book (thread)

Zeke_BE
Zeke_BE g Brandon Ellsworth
55 Post(s)
55 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2017
Posted

 Well the big day is coming up so get motivated!!!! Just think about how people are going to react to your transformation! Muscle wont be a big difference but weight will be. If you drop your calories to around 2400-2500 and do 3 day full bodys, or a 4 day upper lower, or 6 days PPLs work out you can drop 16-20lbs before the big day. People will notice a difference

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: FireTyrant

If this is thread is in the wrong area, please feel free to relocate it.

 

I have this goal to lose 6-8% body fat while maintain a weight of 190lbs before my wedding day on 9/28/2018. I'm currently at 26.6% and 202.5 lbs as of this morning. I haven't worked out in a very long time and I'd like to look good as possible since my Bride will be taking all of the attention anyways ;). I can say that my workout routine is pretty abysmal. I never leave the gym feeling like I gave it my all, I'm not sure if it's the lack of motivation or if I'm not challenging myself enough. I will be updating this forum pretty much daily, but always a day behind, with a recap of my Macros and any workouts. I'll take any suggestions from anyone. As for a picture of myself, I'll post that when I have a few minutes unrelated to the wedding. However here is what I've done so far and I'm sorry for all the data, I am a very thorough person.

 

7/18/2018

Didn't work out yesterday, had to take care of my dogs with it being so hot. However, I was able to make sure I wasn't lazy and kinda played with them inside which slightly elevated my heart rate by running up and down the stairs for about 20 minutes.

 

Macros for yesterday were

Protein: 235g

Fat: 109g

Carbs: 188

Total Calories: 2701

 

Supplement Intake:

Morning

5g Creatine (NoN-BSN Brand)

 

Pre-workout

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

5g Creatine (Non-BSN Brand)

6g Citrulline Malate (Non-BSN Brand)

 

Post-workout

10g BSN Amino X

5g Glutamine

 

 

 

😃 7/19/2018

Yesterday was my leg day. I'm not sore at all so I don't feel like I did much, a little stiff but that's it. Maybe my endurance isn't up to par yet or I'm not lifting enough?

6x15 Incline Presses @ 90lbs   (scared to push more since I haven't worked out much in 2 years)

4x10 Leg Curls @ 50lbs

6x20 Calf Raises @ 100lbs

4x85 Abdominal Crunch Machine @ 85lbs

 

Macros for Yesterday and again with whole food are

Protein: 233

Fat: 82

Carbs: 199

Total Calories: 2361

 

Supplement Intake

Morning

5g Creatine (NoN-BSN Brand)

Glutamine

 

Pre-workout

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

5g Creatine (Non-BSN Brand)

6g Citrulline Malate (Non-BSN Brand)

 

Post-workout

10g BSN Amino X

5g Glutamine

 

 

 

7/20/2018

Honestly wasn't motivated to do crap. Work kinda ruined my day, stuck in my 17-mile commute with no AC in 106-degree temps for over an hour didn't help, street blocked because someone was moving in. I really didn't feel like getting to the gym after all that. However, yesterday I said I wasn't feeling sore, today I feel a little sore after my workout on Wednesday. I did keep my macros mostly in check, my bad day made me want to eat a taco bowl from the local taqueria which had cheese, which spiked my fat intake.

 

Macros for yesterday.

Protein: 220

Fat: 106

Carbs: 224

Total Calories: 2794

 

Morning

5g Creatine (NoN-BSN Brand)

Glutamine

 

Bedtime

10g BSN Amino X

5g Glutamine (Non-BSN Brand)

I would agree about the creatine intake. Just take 5g a day, everyday. That's more than enough. When you take it doesn't really matter. I assume you are making your own pre-workout with the citruline mallate etc.? Can be a cheaper option, so no issues there. Probably only need one serving of glutamine as well.

 

Honestly, if you have the money and want the supplements, I don't see a problem, just as long as they are only SUPPLEMENTS and that you're focusing on getting most of your macros/micros from real food first.

 

For your leg workout, it's not terrible.. but I'd probably stick to around the 10-12 rep range, and do more compound exercises rather than machines. For example, replace the leg press with squats and the leg curls with romanian deadlifts. Two movements that will have you working pretty much your entire legs. Then you can still have the calf raises at the end.

 

Have you thought about looking at the programs on the site though? The PPL routine would be good for your goal of losing fat while maintaining building muscle - if you haven't trained for 2 years you might be able to do both at the same time for a while, which would be good for you leading up to your wedding.

 

The macros look good too. Maybe just keep the carbs between 150g - 200g daily. And if you want to maintain weight, that means you need to build muscle while losing fat.. so you'd want to be eating at maintenance or a very slight surplus of around 200 calories. Otherwise you will probably just lose fat and you will go down in bodyweight as well.

 

Hope that helps a bit!

Need 1 on 1 coaching? Send me a direct message to learn more!
FireTyrant
FireTyrant g Jesse McGill
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
Posted By: Scott_Herman

I would agree about the creatine intake. Just take 5g a day, everyday. That's more than enough. When you take it doesn't really matter. I assume you are making your own pre-workout with the citruline mallate etc.? Can be a cheaper option, so no issues there. Probably only need one serving of glutamine as well.

 

Honestly, if you have the money and want the supplements, I don't see a problem, just as long as they are only SUPPLEMENTS and that you're focusing on getting most of your macros/micros from real food first.

 

For your leg workout, it's not terrible.. but I'd probably stick to around the 10-12 rep range, and do more compound exercises rather than machines. For example, replace the leg press with squats and the leg curls with romanian deadlifts. Two movements that will have you working pretty much your entire legs. Then you can still have the calf raises at the end.

 

Have you thought about looking at the programs on the site though? The PPL routine would be good for your goal of losing fat while maintaining building muscle - if you haven't trained for 2 years you might be able to do both at the same time for a while, which would be good for you leading up to your wedding.

 

The macros look good too. Maybe just keep the carbs between 150g - 200g daily. And if you want to maintain weight, that means you need to build muscle while losing fat.. so you'd want to be eating at maintenance or a very slight surplus of around 200 calories. Otherwise you will probably just lose fat and you will go down in bodyweight as well.

 

Hope that helps a bit!

i Have dialed back the creatine to 5g a day. My meals consist of London broil,chicken breast, and eggs for my major protein sources with only one shake in the morning. Carbs are from sweet potatoes with pinch of cinnamon, broccoli and whole grain bread, bananas, and blue berries and raspberries(sparingly). Fat is from the meat and the 1.5oz of peanut butter. I log all my food to make sure I hit my macros daily. As for compound exercises I haven’t really attempted to ever do them and kinda nervous for trying and messing up my back. I have no previous injuries, just nervousis all. Guess I’m gonna have to watch your videos and learn technique and start light. I would feel more comfortable if I had a spotter.

 

I appreciate the responses everyone 😀

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: FireTyrant

i Have dialed back the creatine to 5g a day. My meals consist of London broil,chicken breast, and eggs for my major protein sources with only one shake in the morning. Carbs are from sweet potatoes with pinch of cinnamon, broccoli and whole grain bread, bananas, and blue berries and raspberries(sparingly). Fat is from the meat and the 1.5oz of peanut butter. I log all my food to make sure I hit my macros daily. As for compound exercises I haven’t really attempted to ever do them and kinda nervous for trying and messing up my back. I have no previous injuries, just nervousis all. Guess I’m gonna have to watch your videos and learn technique and start light. I would feel more comfortable if I had a spotter.

 

I appreciate the responses everyone 😀

All of your food sources sound pretty good @FireTyrant! A good amount of fruits and healthy sources of protein, carbs and fat all round - nice!

 

Definitely watch my how to videos for your compounds - I did updated how to videos for dumbbell bench press and barbell squats recently. Then there are older videos for barbell bench press and deadlifts. I'll actually link you to probably my best deadlift video so far.

 

Aside from learning proper form though, make sure you are warming up thoroughly, and definitely start with light weight for your first time as you get a feel for each movement. Then you can progress more and more as you feel more comfortable 😊 

 

Need 1 on 1 coaching? Send me a direct message to learn more!
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