Murphomat's progress

[murphomat]

I figure I will put my journal here, so I can find it in the future
Height:6'0"
Weight: 275
Waist: 51"
Hips: 46.5"
RHR: 85
fat%: to high to measure lol
bench max :160
preacher curl max: 35 + bar

wish me luck

[cursor]

How does your nutrition look, murphomat? How are you proactively managing your food intake?

[murphomat]

I am now.

I don't know what I was eating calorie-wise before, but I'm guessing it was aroud 4500 a day of pizza burgurs and fries, which is undoubtably what got me up to 295 in the first place. Now I restrict my caloric intake to about 2400 calories a day. I eat about 400 calories every two hours which breaks down to about 6 meals a day. here is my routine, let me know what you think

monday: Chest/Triceps
Bench press 3x8
Assisted Dip 3x8
Pec-Dec flyes 3x8
Dumbell triceps extension 2x8
Cable pushdowns 3x8
cable triceps extension 3x8
15 min cardio (moderate effort)

Tuesday: 25 Cardio (intense)

Wednesday: back/ biceps
Bent Dumbell rows 3x8
latt pull downs 3x8
cable rows 3x8
EZ-bar preacher curls 3x8
alternating curls 3x8
incline curls 3x8

thursday: Legs
Squat 3x8
legg curls 3x8
calf presses 3x8
legg presses 3x8
15 min cardio (moderate)

friday: off

saturday: Shoulders
Arnold presses 3x8
Bent lateral raises 3x8
barbell shrugs 3x8
20 min cardio (intense)

sunday: off

other than this I am pretty sedentary. Do you think that 2400 calories is too much or too little for me if my goal is to lose weight but gain muscle? :confused:

[murphomat]

week 2- day 1

Height:6'0"
Weight: 274
Waist: 51"
Hips: 46.5"
RHR: 83
fat%: to high to measure lol
bench max :160
preacher curl max: 35 + bar


not much change, but it is early yet
I have changed my routine to an 8 day split

day 1: Chest/Triceps
Bench press 3x8
Assisted Dip 2x8
Pec-Dec flyes 2x8
triceps extension 2x8
Cable pushdowns 3x8
cable triceps extension 2x8
15 min cardio (light)

day 2: off

day 3: back/ biceps
Bent Dumbell rows 4x8
latt pull downs 3x8
EZ-bar preacher curls 3x8
alternating curls 3x8
20 min cardio (light)


day 4: Abs/ lower back
crunches 2xmax
cross crunches 2xmax
leg lifts 2xmax
hyperextensions 3xmax
20 min cardio (intense)


day 5: Legs
legg curls 3x8
calf presses 3x8
legg presses 4x8

day 6: off

day 7: Shoulders
Arnold presses 3x8
Bent lateral raises 3x8
front raises 3x8
barbell shrugs 3x8
20 min cardio (intense)

day 8: off

repeat

[murphomat]

week 4- day 1
Height:6'0"
Weight: 277
Waist: 51"
Hips: 46.5"
RHR: 85
fat%: to high to measure lol
bench max :170
preacher curl max: 40 + bar

My nutrition has been terible. I find that before I had any muscle it was easy to only have 2000 calories, but since i have been lifting heavy, I have an uncontrollable urge to eat everything in sight, any thoughts on how to keep the cravings down?

[Fudomyo]

ECA stack really helps with food cravings.

That and every Fall I want save up for Winter. My brain is soooo seasonal compared to most people. Anyway, it might be much easier to diet in Jan.

If you're bodyfat is really too high to measure, then you probably just need to give up the sugary carbs. A blood sugar of 70 (loooow) will make anyone eat. That's why it's call the carb crash after all.

Hope that helps
Fudo

[murphomat]

what is an ECA stack?

and yea, my body is very seasonal too as I live in a place that gets about 2 feet of snow every month from november to april.
I was able to go from about 300 lbs in june to 275 in august, but since then I have been lifting really hard and I just can't seem to get my eating back on track.

[Fudomyo]

Effedrine/Caffiene/Aspirin

Makes some people jumpy, but works well for appetite.

[murphomat]

will stacking Caffiene and Asprin help if I don't use Effedrine?

my BP is a touch high at 135/84 so I don't know if Effedrine is safe for me.

[Fudomyo]

I think effedrine is the main helper.

My bp went back to normal the day after I stopped taking it, so just try it out with a small bottle. Start slow, most people get crazy side's if they start at the recommended dosage.

$0.02

[murphomat]

what dosage of each do you reccomend, or should I gat an all in one?

and if I should get an all in one, what are the products to look for?

thanks

[Fudomyo]

I like AST's Dymetadrine Xtreme. www.ast-ss.com

I've tried HydroxyCut which is more available, but it's much weaker.

You take 3 twice a day, but I'd start with just 1 in the am. Depends how sensitive you are, but start low. Easy enough to add more.

Just follow the dosing on the package of whatever you get and you'll be fine. Ephedra and ephedrine are dosed differently by a factor of 10, so I don't want you taking 10 of the wrong one.

Fudo

[murphomat]

so if Dymetadrine Xtreme contains

Ephedra Extract: 300 mg

does that mean it has 30 mg of ephidrine, or 30 mg of ephedra?

sorry about all the question, but I am trying to figure out this thing

[murphomat]

week 6- day 1
Height:6'0"
Weight: 274
Waist: 51"
Hips: 46.5"
RHR: 85
fat%: ? (my best estimate is 33.0%)
bench 3/8: 145
preacher curl 3/8: 40 + bar
legg press 4/8: 470


I am finally starting to get my nutrition on track and it is showing up on the scale, i lost 4 pounds last week (now that I have lost my glycogen I can start trying to lose fat )

[Fudomyo]

Don't worry your lost fat the whole time you were losing weight. I'm glad someone has been reading.

RHR is 85? Crap, what's your BP? You should lose some weight. (couldn't resist sorry)