Cohiba's Journey from Skinny Fat

[CohibaRobusto]

Day 21, morning weight 191. 1.5 hrs gym time. Hit my new nutrition goals yesterday. Yesterday was a rest day.

So today was chest day, and I'm definitely making good progress now. I don't have a spotter, so I don't know what my 1rm is for bench press, but I'm definitely hitting reps with heavier weight over the last few weeks.

decline bench 10, 9, 7, 6
incline db press 12, 10, 9, 8
flat bench 2, 6, 7, 5
pec deck fly 12, 11, 9, 6
cable crossovers 16, 8, 6, 6
reverse shrug dips 12, 11, 12, 10

 

[CohibaRobusto]

Day 22, 190 lbs, 1:20 gym time.

I'm now officially eating more calories a day than I can recall at anytime in my life, and weighed less this morning than yesterday of course.

Back Day

1 min jump rope

chin ups assisted 6, 10, 8, 6
db lat pullovers 12, 10, 8, 7
hammer str iso rows 12, 10, 8, 7
seated low row 12, 10, 8, 7
face pulls 12, 10, 8, 7

1 min jump rope

rev cable cross, high pulleys 20, 11, 10, 8

1 min jump rope
10 min treadmill 2% inc 3.6 mph

 

[Gibsonator]

keep up the good work dude.
you're burning more calories so you can eat more and still lose weight.
also, over time, your metabolism will speed up and your body's ability to partition nutrients will improve, so as you stay on course.

 

[CohibaRobusto]

Thanks Gibs. I had no idea the learning curve on this would be as steep as it has been.

 

[CJ]

And to add on to what Gibs said, imagine when it's time to drop a little bit of bodyfat, and you start your diet at 3500+ Cals. Makes it much easier.

 

[CohibaRobusto]

That's just crazy that I never factored in how much more I would have to eat. My trainers I worked with were only training me for natural bodybuilding, and I just assumed my nutrition goals would be the same.

Another thing I have been really confused by is that I have never been able to get rid of this small fat pad over my lower abs.

I just assumed I was always in caloric surplus because it never went away. My thinking was that if I was in deficit, I'd know because that would finally disappear. Wtf is up with that? Is it just an old age thing? Or is it something I'm going to have to cut down to <10% bf to get rid of?

 

[CJ]

Another thing I have been really confused by is that I have never been able to get rid of this small fat pad over my lower abs...

That area, and lower back, are the last to go and first to come back for me.

Get yourself a cheap set of plastic calipers off Amazon, probably only about $5. Use that mm measurement, and other areas, to gauge your weight gain/loss to fat gain/loss.

 

[Skullcrusher]

July 19th is one year lifting for me.

I'm 48 and 5' 10". Although I started off at 235 lbs, now I'm down to 198 lbs.

Planning to do a cutting phase soon to destroy my last bit of stubborn belly fat.

Diet changes will be that I eat more spinach and kale based salads with chicken breasts, and maybe some olives and parmesan.

Also planning to drink a lot of green tea.

Supplements I plan to try:

Sports Research CLA
Arazo Nutrition's L-Carnitine
Phytoral Premium Water Pills

 

[CohibaRobusto]

July 19th is one year lifting for me.

I'm 48 and 5' 10". Although I started off at 235 lbs, now I'm down to 198 lbs.

Planning to do a cutting phase soon to destroy my last bit of stubborn belly fat.

Diet changes will be that I eat more spinach and kale based salads with chicken breasts, and maybe some olives and parmesan.

Also planning to drink a lot of green tea.

Supplements I plan to try:

Sports Research CLA
Arazo Nutrition's L-Carnitine
Phytoral Premium Water Pills

Man, that's awesome! Definitely post up some before and after pics.

 

[CohibaRobusto]

That area, and lower back, are the last to go and first to come back for me.

Get yourself a cheap set of plastic calipers off Amazon, probably only about $5. Use that mm measurement, and other areas, to gauge your weight gain/loss to fat gain/loss.

I ordered some. I'd like to learn to measure bf%. I have some measurements my trainer took last year I'd like to compare it to.

 

[CohibaRobusto]

Day 23, 192 lbs this morning, 1.5 hrs gym time. Took some longer intervals today because it was leg day.

Squats warmup 45x10 (knees were kinda hurting today so I did the angled leg press, which seemed much easier on them for some reason)
Angled Leg Press 280x15, 370x10, 460x5, 460x3
Deadlifts 10, 8, 8, 6
Leg Extensions 12, 10, 9, 8
Lying Leg Curl 14, 10, 7, 6
Adductor 15, 12, 10, 8
Standing Calf Machine 12, 10, 8, 6
Seated Calf 12, 11, 12, 12

 

[CohibaRobusto]

Day 24, 192 lbs, 45 mins gym time

Did a low volume shoulder day today because I just wasn't feeling it.

20 leg lifts
hs shoulder press 12, 10, 8, 7
side lateral raise 16, 11, 10, 9
front laterals 10, 10
15 leg raises
shrugs 12, 10, 8, 7
reverse cable cross ab high pulleys 15, 8, 7, 6

 

[Skullcrusher]

Hang in there man, I'm rooting for you!

 

[CohibaRobusto]

Thanks man!

Macros from yesterday

 

[CohibaRobusto]

I haven't been feeling to great. Just lethargic, sore all over, so I'm taking a rest day today. Also got my blood drawn this morning.

I did pretty good with my food intake yesterday.

 

[Skullcrusher]

Yeah you probably just needed the recovery time.

You have been hitting it pretty hard lately.

I keep trying to tell myself that rest is growth.

 

[CohibaRobusto]

Yeah you probably just needed the recovery time.

You have been hitting it pretty hard lately.

I keep trying to tell myself that rest is growth.

Thanks, that's what I'm thinking too.

 

[CohibaRobusto]

Day 26, 193 lbs, 1 hr gym time.

Feeling a lot better today. Had a good arm workout. Met my macro goals yesterday too.

100 jumping jacks

dip assist 12, 10, 9, 7
Tricep pushdown 12, 10, 8, 7

100 jumping jacks

db overhead ext 13, 10, 8, 7
ez bar curl 12, 10, 8, 7
incline bench curls 10, 10, 10, 8

100 jumping jacks

concentration curls 15, 11, 10, 8
wrist curls 12, 7, 10, 8
Forearm roller 3x20

 

[CohibaRobusto]

 

[ATLRigger]

Day 21, morning weight 191. 1.5 hrs gym time. Hit my new nutrition goals yesterday. Yesterday was a rest day.

So today was chest day, and I'm definitely making good progress now. I don't have a spotter, so I don't know what my 1rm is for bench press, but I'm definitely hitting reps with heavier weight over the last few weeks.

decline bench 10, 9, 7, 6
incline db press 12, 10, 9, 8
flat bench 2, 6, 7, 5
pec deck fly 12, 11, 9, 6
cable crossovers 16, 8, 6, 6
reverse shrug dips 12, 11, 12, 10

Use the power rack with safety bars for bench 1 rep max