thanks so far so good. i am noticing that i am not losing the weight i would like to though, but my clothes fit way better and i looked/feel better. i am definitely stronger than before. i had to buy new jeans last week.

i think i am going to change my workout to a 5x5 routine 3 days a week for 2-3 months and still do cardio 5 days a week but try for an hour. i am going to the bahamas in about 3 months and want to look and feel good for the trip.

here are some more meals i ate over the weekend, everything was great!

grilled chx fajitas - 8.50 good tasty will order again
cals - 339
carbs - 17
fat - 9
pro - 49


turkey taco salad - 10.50 good tasty will order again
cals - 361
carbs - 19
fat - 19
pro - 28


hot meat (buffalo chx burger) - good but not worth 10.50 not reordering
cals - 300
carbs - 30
fat - 20
pro 31


lemon pepper chicken - good will order again 8.50
cals - 290
carbs - 5
fat - 9
pro - 48


bro science - good, but so basic i can do it myself 10.50
cals - 494
carbs - 41
fat - 7
pro - 65

i found a popular 5x5 called "StrongLifts 5x5" that also has an app to track it for dummies. going to track using the app.

according to the app by week 12 i will be able to 5x5 squat 255lbs and deadlift 265lbs.

4/4/17

this app is so easy anyone could do it. it does all the work for you. once youve done a set of 5 reps you tap the button in that workout and it auto starts a 90 second countdown. once the countdown is over it dings in your headphones so you dont have to keep checking the clock.

anyways workout was

squat 5x5 80lbs
bench 5x5 90lbs
bb row 5x5 65lbs

10 mins on stairmaster level 5
30 mins on bike level 5 rpm 70-80

I think 5x5 should be a good program for you and doing cardio is great too.

i hope it is. it seems too easy and not challenging enough but then again after my workouts before i was too tired to do cardio (even though i still did it)

anyways

4/5/17 cardio only

25 mins on stairmaster (a personal lifetime record of mine lol)
25 mins on bike

4/6/17

squat 5x5 85lbs
ohp 5x5 50lbs
deadlift 1x5 95lbs

10 mins on stairmaster
10 mins on bike
23 mins on treadmill

4/7/17

10 mins on bike
25 mins on treadmill doing HIIT

4/10/17

sq 5x5 90lbs
bp 5x5 95lbs
row 5x5 70lbs

15 mins stairmaster
20 mins bike

these workouts are very easy but doing them with best form i can and intense. still breaking a good sweat but the weight is easy. plan on sticking to program however so well see in a month or so

still using the 5x5 but havent wrote anything bc not much to update. lost another 2lbs so far.

my latest 5x5 has been:

sq 5x5 120lbs
ohp 5x5 60lbs
dl 1x5 115lbs
bp 5x5 105lbs
row 5x5 80lbs

didnt make it to gym friday and dont know if i will today. borgata has taken its toll on me after being there for the past 3 nights and thinking i was superman marc klang style the first night. might need another day off before returning to the gym.

thinking about going sober for 90 days and pushing for 180 days. i dont really dabble with cola maybe once every 2 months but a beer or two every week and weekend might be a good change to stop everything cold turkey.

gonna start logging how many days sober as well.

day 2 sober.

4/25/16

sq 5x5 125lbs
ohp 5x5 65lbs
dl 1x5 125lbs

day 3 sober

4/27/17

sq 5x5 135lbs
ohp 5x5 75lbs
dl 1x5 135lbs

day 8 sober

still at 240lbs

stopped ordering meals bc so god damn expensive, however started cooking again basically mimicking the meals i was ordering. also started cooking my own protein pancakes for dessert and a smaller portion as a pre workout meal.

5/1/17

sq 5x5 140lbs
bp 5x5 120lbs
row 5x5 100lbs

had a beer last night ugh

to cooking, and also keeping it to one beer. Time to start another streak!

hopefully!

meant to write breakfast and not dessert

anyways

5/3/17

sq 5x5 145lbs
ohp 5x5 80lbs
dl 5x5 145lbs

been traveling quite a bit for work keep forgetting to post here

as of late

sq 5x5 160lbs
bp 5x5 130lbs
row 5x5 110lbs
ohp 5x5 85lbs
dl 1x5 160lbs

been still cooking own meals and making protein pancakes now with 10 blueberries in each one

screwed up today however when i went down to cvs to grab some advil. i saw that easter candy is 75% and i just couldnt resist. bought 5 peeps for 25c each. will try and not eat them all today.

have still been going. body weight has hit plateau. t shirts fit the same, jeans a little looser.

as of late

sq 5x5 185lbs
bp 5x5 150lbs
row 5x5 125lbs
ohp 5x5 105lbs
dl 1x5 185lbs

is this a bad quick option for lunch?

i had it over the weekend, i hate salads but this was very good



Wendys Apple Pecan Full Salad

Nutrition

560
Calories
7g
Fiber
38g
Protein
24g
Fat

Calories From Fat220
Total Fat (g)24
Saturated Fat (g)7
Trans Fat (g)0
Polyunsaturated Fat (g)6
Monounsaturated Fat (g)9
Cholesterol (mg)115
Sodium (mg)1020
Potassium (mg)830
Carbohydrates (g)52
Sugar (g)40
Vitamin A (%DV)100
Vitamin C (%DV)90
Calcium (%DV)25
Iron (%DV)10
Allergens

seems good to me, was there chicken in it--because that's a pretty solid protein amount for the calories.

I started with SS too, I really enjoyed it. It made me like lifting. Whether the weights go up (they will for a while!) or form improvement there's always something to work on. gl man keep it up

yes theres hot grilled chicken in it.

yeah i am liking it so far. i think i will stick to it another month or two before changing it up. want to get my strength back and i am almost there. thanks

as of 6/7/17

sq 5x5 210lbs
bp 5x5 160lbs
row 5x5 140lbs
ohp 5x5 110lbs (right shoulder getting some pain, might switch to smith machine)
dl 1x5 210lbs

saw an old buddy of mine a guy i play with over the years at my club that i havent seen in a while. he is a retired cop looks like vin diesel from 1st fast and furious. he is saying that this 5x5 is good to start but that i really need a workout partner thats gonna push me every workout. he offered to work out with me or workout with him at his gym, but i said not yet lets wait another 2 months or so. what do you guys think?

also, weight is about the same still. i went shopping last night and saw american eagle having some decent sales. i havent shopped there in years. i was able to comfortably fit in all of their clothes. im doing something right!

Maybe you should really have a partner for the workout. And if the guy looks like vin diesel, it means he can also teach you something new and useful)

Hey OP - have you tried a keto diet? I reckon the weight will fall off you if you do it for a month. Is hardthe first few days and once you get into the groove it gets a load easier - it's the only diet I can do and feel normal on

i may have to look him up on that offer

i have never tried it or heard of it. ill look into it though!

Basically lots of protein and good fats and no carbohydrates- is brilliant as a 4-6 week weight loss tool. Then you can evolve it to paleo type diet with more good carbs after and you'll keep losing