Getting back to my weight of 20 years ago

[GeorgeForemanRules.]

Upper body day

Incline BB press 5x12
Seated rows 5x12
gcpd 3x15
M press 5x12-15
cable laterals 3x12
cable curls 4x12
tri rope ext 2x15

[GeorgeForemanRules.]

Been between 233 and 240 for about a year now ( most of the time 237-239lbs). I decided to run a KETO type diet for 3 weeks to jump start my weight loss. I expect to drop 20lbs, then rehydrate back about 6-8lbs, so a net loss of 12-14lbs in 3 weeks. I started today, weighed in at 238 so if all goes well i will be 218 in three weeks, then 225 3-4 days later. I needed to get drastic because this 237 something has become a stand off. I will try to stay on KETO for more then 3 weeks, but I hate KETO.

[GeorgeForemanRules.]

Weighed in at 234.2 yesterday.

Went to a buffet last night, ate 3 plates of meat. Must have been 400g of protein.


Well today in the AM I weighed in at 236.4 but tonight I took the biggest shit I can remember, I am expecting to be 233 or so tomorrow.


Note to self.......never eat 3 full plates of meat.

[Canucklehead]

Weighed in at 234.2 yesterday.

Went to a buffet last night, ate 3 plates of meat. Must have been 400g of protein.


Well today in the AM I weighed in at 236.4 but tonight I took the biggest shit I can remember, I am expecting to be 233 or so tomorrow.


Note to self.......never eat 3 full plates of meat.

I lol'd at this because my plans for this weekend were to go to a buffet and eat a lot of meat.

[GeorgeForemanRules.]

Incline press: 205 3x12-14
Incline cable flys: 3x12

Latt pull downs front: 3x14
Cable rows: 2x12
Pullovers: 2x12

cable side latterals: 30lbs 3x12
seated db press 65lbs 3x12
front latterals: 2x12
seated shrugs: 225lbs 2x15

tri rope ext: 105lbs 3x14
cable curls: 40lbs 4x12

standing calves: 2x12

[GeorgeForemanRules.]

Latt pull downs front: 200lbs x 10,10; 180lbs x 10,10
Pullovers: 4x12-14
Cable rows: 4x12

Seated hammer DB curls: 40lbs 3x10
Cable curls: 3x12

[GeorgeForemanRules.]

So I bought a bike, been riding it to work and back for almost two weeks now. I was 237lbs when I bought it and weighed in at 230lbs this morning. Amazing how much real cardio 5x a week for about one hour each day can change your body. No bike in the gym ever accomplished 1/4 of those results for me. Looks like my goal weight of 210lbs by June 1st will be easy. I am not doing any weight training for legs, but will probably throw in some hamstring work once a week.....SLDL 3x15 or something like that.

Amazing that I was 295lbs just 2 1/2 years ago.

[USEALITTLE]

Good to se your back at it.... I'm trying to do the same. Almost 40 and don't want to look like shit. I still concider my self a younger guy (least I don't feel old).

keep at it.

[GeorgeForemanRules.]

Weighed in at 228.3lbs this morning. Funny thing is I am eating donuts and bagels for breakfast at least 3x a week....they bring them into work and I endulge. But, I eat perfect after that all day. I think the fact that I do 30 min of real world cardio in the AM and 45 min in the PM makes me burn calories like a teenager. I also am not even lifting, well have not since Feb 22nd, once I add that back look out. Going to just do one upper body weight workout a week, plus one very short leg day, probably just 15 or 20min of legs.

[GeorgeForemanRules.]

Starting my summer cut, goal is to drop 20lbs maybe 25lbs for summer. I figure 8lbs a month loss will put me on track.


I am 237lbs here, really want to crack the 219 range or less.

[CMC191]

Will be followin your log! Keep at it man

[FearTheWolfPack]

Alright GFR, keep it up. I'm gonna have to follow along too. If a strapping young 40-something like yourself can drop 25 lbs by summer, then I damn sure should be able to as well. Great start so far. I already miss the benefits of riding my bike for transportation.