TallStrong's workout and Diet log for fatloss and lean muscle gains

[TallStrong]

I want to make a first post and then add more later after I get done with workout.

age 27
weight 290
height 6-6
workout experience, since 07

basic stats
bench 225
squat 225
deadlift 135

I low carb eat not just for diet but for life. high protein, fats i don't worry about.

always clean eating. have a cookie or two on saturday but that's the extent of "bad eating."

food list

cho
greek yogurt
celery
salads

pro
greek yogurt
bison meat
chicken
tuna
lean beef
steak
whey isolate

fat
fish
flax oil
almonds

go to gym now, come back and tell more.

[TallStrong]

Day before yesterday
legs, abs, cardio

squat
2x5 95 lbs
2x3 135 lbs
2x2 225 lbs

plate sidebends
x7 45 pl Left, x7 45 pl R
x7 45 pl Left, x7 45 pl R

supermans ss low hypers
30 sec, x15
30 sec, x15

jump rope shoulder disconnects
2x6

5 mins high intensity treadmill

=======

yesterday,
legs

squat
2x5 95 lbs
2x3 135 lbs
x2 225 lbs
drop
x15? 135 lbs

=======

today,
legs, deadlifts, tris, chest

squat
2x5 95 lbs
2x3 135 lbs
x2 225 lbs
drop
x2 205 lbs

deadlift
2x4 95 lbs
2x4 145 lbs, NEW WEIGHT
x4 195 lbs, NEW WEIGHT

flat bench closegrips
x20 95 lbs
x7? 95 lbs, till failure

back against pad rope pushdowns ss rattlesnakes
x2 70 lbs, drop x3 60 lbs
ss
x5 50 lbs Left, x5 50 lbs Right

x6 60 lbs, drop x6 50 lbs
ss
x5 50 lbs Left, x5 50 lbs Right

hammer str iso-lateral chest press
x5 90 lbs
x5 180 lbs
x0 270 lbs, miss, but I got it up
drop x2 230 lbs
x3 180 lbs
drop
x3 90 lbs

horz chest press machine
x7 130 lbs

cable crossover [weight listed is for 1 side, not combined]
x2 70 lbs
drop
x2 60 lbs
drop
x4 50 lbs
x4 40 lbs

pec deck, each set to failure
x4 130 lbs
drop
x3 120 lbs
drop
x4 110 lbs
drop
x5 100 lbs
drop
x6 90 lbs
drop
x7 80 lbs
drop
x7 70 lbs

incline dumbbell flyes, each set to failure
2x4 35's
2x4 30's
2x4 25's

chest, shoulder and tri stretches

...back at dorm now

I'm not shooting for new DL weight but if I feel strong and form was good I go for it

Looking back at the last three days, I've squatted 3 days in a row but I didn't notice it till now. Not really tired yet either.
Also totally thrashed chest today, wanted to just kill it

[miffy]

You're into all this extreme work-out and dieting, yet you don't give your body any recuperation period? You should give your body a day break after each work-out day, you're just piling up acid in your muscles without breaks and that is counter-productive and unhealthy. Your muscles need some time to regenerate and build up, that is in fact when they gain in size. You can still do cardio in between though.

[TallStrong]

thanks, I didn't know that
I've been doing this since 2007. I know what works for me

[oneandonly]

Interesting!

There were a series of exercises and tests on BBC not so long ago. Apparently, not everyone is equally responsive to a particular exercise and it's a lot to do with genetics. What works for you may not work for others and vice versa. From my observation, this makes sense.

I reckon you need to be super disciplined or enjoy exercises a lot.

I do different types of squats. 100 each. I didn't know squats would be such fun!

The problem with exercises is that I get hungry ALL THE TIME! I never get fat no matter how much I eat though.... and I eat A LOT!

[miffy]

If you're active and burning energy, you can logically take in more without putting on weight.
And yes, genetics play a role in the way your muscle areas are lined up and which features will grow more prominent more easily.

I exercise every second day, I do push-ups, crunches, squats, yoga and some weights on biceps, but i don't use any other weights or any technical help. I grow very hungry but I'm satisfied quite quickly as well curiously enough.

[oneandonly]

Ah crunches - I like them as much as I like squats. Yoga is a bit dull for me. Mix it with stretching at the start and the end of each exercise but just doing yoga on its own is really boring, I find. Most probably, it's something to do with my impatient nature.

Cardio is another one. There's gotta be some form of cardio exercise that I like but can't seem to find one yet. Not many varieties out there for this, are there? Something that I can mix with squates or/and crunches at the same time? Repetition in squates and crunches can hardly qualify as cardio exercise....

OP's gone awol! I like reading his food list more than anything.

[TallStrong]

I'm still here
watching you....

[TallStrong]

Last workout, day before yesterday

chest
tris
abs
cardio

flat bench dumbbell press
2x16 35's
2x6 50's
3x6 60's

rope pushdowns, angle adjusted [new pushing angle]
x10 40 lbs
no rest
x20 50 lbs
no rest
x20 60 lbs
no rest
x20 70 lbs
no rest
x10 80 lbs

rope pushdowns, angle adjusted [new pushing angle] ss rattlesnakes
x10 80 lbs ss x8 50 lbs Left, x8 50 lbs Right
x10 80 lbs ss x8 60 lbs Left, x8 60 lbs Right, assisted rattlesnake reps

1arm cable pushdowns with attachment ss rattlesnakes
x15 30 lbs ss x15 30 lbs Left, x15 30 lbs Right
no rest
x20 20 lbs ss x20 20 lbs Left, x20 20 lbs Right

5 mins high intensity treadmill

45 pl sidebends
x6 Left, x6 Right

low hypers ss supermans
x12 ss 25 seconds
x12 ss 25 seconds

--

today off for shoulders, abs and cardio

[TallStrong]

standing dumbbell side laterals, warm up
3x10 20's

standing dumbbell side laterals, drop sets
x2 35's
drop
x4 30's
drop
x4 25's
drop
x4 20's

rest a bit

x2 35's
drop
x4 30's
drop
x4 25's
drop
x4 20's

rest again

x2 35's
drop
x4 30's
drop
x4 25's
drop
x4 20's

upright bench dumbbell overhead mil press
x6 30's
x4 50's

lying on a 30* incline bench, dumbbells front raises [dumbbells held together], full stop at bottom and top for 1 second
2x8 15's

lying on a 30* incline bench, 25 pl front raises, full stop at bottom and top for 1 second
2x8

lying on a 30* incline bench, 45 pl front raises, full stop at bottom and top for 1 second
3x4

bent over dumbbell laterals, traditional style
3x3 15's

lying on an 45* incline bench rear laterals with 10 lb plates
3x10

10 mins high intensity stairclimber
10 mins medium intensity treadmill

... workout went well. drank 1 gal water mixed with no calorie grape powder just to flavor the water
forgot abs, jump rope dislocates

[TallStrong]

Been drinking a crapload of water... 2 gal so far

class now, then I eat and hit gym
monday is squat day

got some new oil to put in my shakes as i put flaxseed oil in them usually now i got some grapeseed oil. no taste to it, i just made a shake and ate some chicken.

i had to critique 3 papers written by other students. 1 was 7 pages, another 6, the last was 64. my god. and like i can summarize it in a few sentences. amazing, stuff like that. ya know?

[miffy]

It's fascinating to me to see someone obsess over their nutrition and work-out schedule so much apparently. All the more power to you if you enjoy it! I don't take it as seriously myself I enjoy the "pushing" myself and doing it regularly, i love feeling spent after working out and the burning hunger sensation. But i don't count calories etc...

Oneandonly: best cardio for me is swimming. I hate running/cycling, it's boring as hell for me, and I love swimming. Swimming is also a good way to build up your joints and sinews, and works as an additional form of muscle build-up as well, if you do it intensely.

[oneandonly]

...Oneandonly: best cardio for me is swimming. I hate running/cycling, it's boring as hell for me, and I love swimming. Swimming is also a good way to build up your joints and sinews, and works as an additional form of muscle build-up as well, if you do it intensely.

Yeah I heard that swimming is the best all round exercise. I had a life threatening experience, almost drown to death so cannot actually swim - what a shame! I've tried a one to one lesson but to no avail.

Same here, I cannot be bothered with keeping track of what I eat and what calories and etc, which is why I find OP's food list very interesting and I get some idea for my meals for a change! lol

[miffy]

I do "know" what I eat, I just don't bother with obsessing over how much XY and YX is in what..obviously i'm not gonna pig out on sweets, fats etc....most of the rest is OK as long as you keep active. I just try to eat as much and work out as much for me to feel good with myself and like myself in the mirror..takes a while to get there but all worries pass at that point ^^

[prettygirl]

Great improvement you there!!