I've done the boy scout campout thingy as a parent. Just call that your cheat meal and get on with it.

Glad to see a big guy like you taking an interest in diet and cardio - that will help your cardiovascular system as you get older.

What kind of bp meds do you take? Some of them have side effects.

Thanks for the visit,g8r80

The camp was fun and my son had a blast..

I’m on metoprolol and lisinopril. I’m told a side effect is lack of randiness for some people. I’ve lucked out and haven’t seen a decrease in my libido.


Diet:
7am
Yogurt, banana, wheat bagel

9:30 am
Apple

11:00 am workout

12:30pm
Salad, protein bar 260 cal 25 g protein

Projected for the rest of the day-
3:00pm-4:00 pm
Apple, wheat toast (2), protein shake

6:00pm
Chicken and veg.


Workout:
Mon:
10 sets -
BW Squat 10/push-up 10
Short walk
Pull-up 5/ sit-up 10
Repeat

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up thingies. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted.

Then:
3 sets of light incline bench

1 full body weight pull-up…..elbows are smoked

Very true Stingo!

For cookouts at work there is a guy that eats his two burgers but stacks them with one bun, big mac style. I'll start giving that a try.

Target proteins, then veggies and fruit. Then and only then have a food you like as dessert/a treat. Also, standing away from where the food is seems to help too, as you won't be grazing involuntarily.

in case your interested, I have no desire to eat strict, I've found I can eat what I what (carbs) if I "fast" during the day, make sure to eat lots of fresh veggies, and of course keep training intense.

"high rep squats" just saying how I can have my cake and eat it too, I eat a semi-large bowl of ice-cream/cakew/resses everynight, and I eat all the pasta/potatoes I want, and am getting leaner still.

Happy birthday g8r80

The Babe, that is great that you can get away with that! Be careful though, it gets hard to stop eating that way once you get used to it. If life gets into the way of your workouts (or age does) I’ll bet it won’t hinder the way you eat at all, being used to that ice cream every night. And that my friend is where the devil will get you in the end.



Diet:
7am
Yogurt, banana, cottage cheese, oatmeal

9:30 am
Peach

11:00 am workout

12:30pm
Scoop of protein 20gs
Salad (salsa as the dressing)
Tai pei chicken and rice 200 cals
black coffe


Projected for the rest of the day-
3:00pm-4:00 pm
apple


6:00pm
Taco salad


Workout:
60 min
Treadmill set to random lvl 2

The incline varied (30 sec intervals) between 0% and 2.2% incline

2 min = run 5.5mph
3 min = walk 4.0mph

38 min walking (2.55)
22 min running (2 miles)

total -4.55 miles 878cals burn (289lbs)

been there done that! I've learned I can be stricter, however I don't need to be. health is the only reason and my relatives all eat sweets in old age (red meat and pork I fear more). as far as pasta and potatos well that all comes from the earth (I know a 104 year old veggie "strongman" who eats pasta everyday.

with the expection of injury I'm prepared for life getting the way (I don't really like to look at it that way, as family is higher priority, but I do 5-10min workouts (don't take long to do 1-set of squats), 1/2hour week tops, even less, been doing it for 2years now. (over 30)

you wanna know the gawd dang truth, it's these high rep squats and deads that make me wanna eat ice cream.

I'm make one more post about high rep squats and then leave, I do this because your a lifter (and dang good one with lots of potential).

First the reason why most fail with high rep squats is they need programs written out for them, while a 6week program may give some gains, when it comes to maintaining fatloss they must be done consistant all year round, that means one cannot go "all out" most of the times, yet there must still be progession going on. And I'm a believer that higher reps done in that manner will increase ones max rep.

If your sincere with your depth on your 500lb squat, even if your not that can be worked on, but if you are then you are truley golden, I say to focus on 30-40reps (or more) with 300ish, 500x20 (if one can 500x1 deep) (deep is key) they can get 20 eventually).

...and if you quit on a set of 30 (like rack the bar on rep 20) no biggie get under and get 10more, your body truely doesn't know you quit, it's your mind that thinks that.

like I say theres a differance between doing a 20repper 10years ago and doing them for 10years consistant.

I just trained heavy 2days ago, so today I'm going to do a easy 40reps, yet make them fast as I can, even when useing such a light weight, you'll be very surprised what happens when your hitting 50-60squats, it works, and it beats running in place for 45 "gawd dang" minutes.

.....plus you can eat a few bowls of chilli and be "gawd dang" happy (chilli "homemade" had lots of goof healthy things a lifter needs in it).

sorry about the "gawd dang" talk, I'm having an Arthur Jones moment, Arthur was a a--hole and I'd never would of whanted to meet him, however the guy knew something about training and how to build intensity consistantly.

The Babe,
All my PRs were from about 10 years ago, I’m as weak as a kitten right now. I do understand what you are saying though. When I was lifting heavy (though not the volume of high reps that you are talking) I would eat everything and not have adverse affects to my weight or my training. I’d destroy myself with the bench and would then do a cool off set of 20reps with 225lbs….that was just a blast! (I’m getting all fired up just thinking about it)

The intensity of my training fell off but the eating didn’t, hence my dilemma.

Getting back into the heavy weights is appealing, just a lot of work. I’m most certainly not going to rule heavy weights out, but right now I need to toughen up and eat right.

Thanks for the input.


Diet:
7am
Yogurt, banana, cottage cheese, (2) wheat toast

9:30 am
Apple

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad (salsa as the dressing)
Tai Pei garlic shrimp 200 cals


Projected for the rest of the day-
3:00pm-4:00 pm
Peach & banana

6:00pm
Taco salad


Workout:
Wed:
11 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix each set: (all elevated feet) dive-bombers, hindu, narrow, reg. parallets, wide.)
9 BW squats
12 mountain climbers
(1 min rest)

Then:
Supersets with 90 sec rest between sets-
BW dips/BB curls (full body weight dips –deep- parallel bars)
10/10 –BB 65lbs
90sec rest
6/10-BB 85lbs
90 sec rest
6/8-BB 85lbs

Then:
Preacher curl/Tri press
10/10
1 min rest
10/10
1 min rest
10/10

Then:
Face-pulls/overhead rope tri-press
10/10
30sec rest
10/10
30sec rest
10/10

Then:
10 min elliptical

Diet:
7am
Chicken soup

9:30 am
Apple sauce & grapefruit

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad (salsa as the dressing)
Tai Pei sweet and sour chicken 200 cals

Projected for the rest of the day-
3:00pm-4:00 pm

6:00pm


Workout:
Mon:
10 sets -
BW Squat 10/push-up 8
Short walk
Pull-up 5/ sit-up 10
Repeat

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up things. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted.

Then:
Bench press
1x10 /135lbs
1x10 /155lbs
1x2 /225lbs
1x1 /245lbs
1x1 /275lbs
1x1 /295lbs (had a slight assist)

Just felt like seeing what I could do today. I was spent from all those push-ups especially the dive-bombers. I had somebody spot me on the 225lbs, because I really didn’t think I had it in me. I really surprised myself. Now I doubt I could have done any of those for any kind of reps.

Well, I’m upset that I had a lousy end of the week last week (missing Thursday and Friday) and that I ate like crap yesterday, too much to eat and all bad. I’m going to try just move on and not worry so much about it.

Diet:
7am
Cottage cheese, yogurt, banana, wheat bagle

9:30 am
peach

11:00 am workout

12:30pm
Scoop of protein 20gs 110 cals
Salad
Tai Pei chicken fried rice 625 cals
(I’ve been miscalculating these Tai Pei things)

Projected for the rest of the day-
3:00pm-4:00 pm

6:00pm
Taco salad

Workout:
65 min
Treadmill set to random: level 2
292lbs

The incline varied (30 sec intervals) between 0% and 2.2% incline

(5 min = warm-up 4.0mph)
2 min = run 5.5mph
3 min = walk 4.0mph
Repeat

41 min walking (2.75)
24 min running (2.27 miles)

5.02 miles

Some of the runs were a little faster. I even did 9.0mph for the last min (thinking of all of Mel’s hard work). It felt good to really stretch the legs but that one minute took forever!!

Diet:
7am
yogurt, banana, wheat bagel

9:30 am
Apple

11:00 am workout

12:30pm
2 scoops of protein (40gs) 220 cals
Salad
Tai Pei General Tso’s chicken 175 cals
(General Tso’s chicken has a lot less cals than the other Tai Pei’s)
Monster sports drink (400 cals)
I’ll probably not drink a monster again, way to many cals

3:00pm-4:00 pm

6:00pm
Shrimp, rice, beans

Workout:
(in 19:05)
11 Sets of:

3 assisted pull-ups (mix grip each set)
6 push-ups (All elevated feet- dive-bombers, hindu, diamonds narrow, parallels, wide)
9 BW squats
12 mountain climbers
(1 min rest)
repeat


Then:
Parallel bar dips
Set 1- 11
Set 2- 6

Then:
EZbar curl (lbs is plates only)
#50
Set 1- Reg.10
Set 2 -close 10

#70
Set 3 - Reg.8
Set 4 - close 8

#80
Set 5 -Reg. 6
Set 6 - close 6

Is that all that you eat all day long man? At 295 lbs, isn't that kind of extreme? Wow, as long as you can manage it; keep it up. A small suggestion, ALMONDS; they are great while on weight lost. It's high in fat but good ones(mono / di) which helps the body transport fat to be used for energy. On top of that it helps keeps you full.

Keep up the great work. Btw, my philoshophy is a diet is not short term but a life-style change. I'd think if you can drop to 225 lbs, you will be off most meds; well that is my wish for you but I am no doctor.

Tic,
Yeah I’ve got to get in more protein. I eat pretty good all week but the weekends are what finds me at a buffet going up for 5ths….I’ve got a problem. My wife is skinny, so it’s just me. Think a 40yr old man would be okay self –eliminating in the men’s room. Or maybe a worm would help out! Kidding….

Thanks man, the almonds are on the shopping list.





7am
Cottage cheese, yogurt, banana, wheat bagel

9:00 am
Apple

10:00 am workout

11:45pm
1 scoops of protein (20gs) 110 cals
Lg. Meatball sub with cheese and onion

3:00pm-4:00 pm

6:00pm
Roast beef sub -loaded

Workout:
30 sec work/30 sec rest
For 20 min (= 20 sets)

1- Full body weight pull-up (290lbs)
6- Push-ups (mix: dive-bombers, hindu, gator, feet elevated reg. (sets 1-10 with the parallel push-up grips), wide)
15- Jumping jacks

That was killer as usual. I was going to do an early morning workout but I couldn’t fall asleep thinking about this workout. It just destroys me with the pace.

Then:
Dead lift 135#’s only
3x10 - 2 min rest between sets.

I was short on time today so I didn’t have time to do more.

Diet:
7am
yogurt, wheat bagel, chicken soup

9:30 am
Apple

11:00 am workout

12:30pm
1 scoops of protein (20gs) 110 cals
Salad/w cottage cheese as dressing
Orange chicken 525 cals 15g protein

3:00pm-4:00 pm

6:00pm
Lg. loaded burrito

Workout:
Mon:
10 sets -
BW Squat 10/push-up 8
Short walk
Pull-up 5/ sit-up 10
Repeat

Totals:
BWS =100
Push-ups=80
Pull-ups=50
Sit-ups=100

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up things. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted. Sit-ups were not anchored.

Then: Bench press
1x10 /185lbs
1x10 /205lbs
1x10 /225lbs
1x3 /245lbs
1x2 /265lbs
1x2 /275lbs

I’ve been doing the same first part of my workout for some time now. I’ll finish off this week with it but I’ll be looking into changing things up a bit. Maybe I should do a 4 week rotation to keep it interesting.