T-man's plan

T-man

New Member
1st training log ever, so hopefully it will help keep me on track. The goal is fat loss at a starting weight of 240lb. My TDEE is a bit over 2700 cal based on several calculators (I sit at a desk all day and exercise consists of lifting 3 days and 45 min. LISS cardio 2 days). Food/macro discipline is easiest for me M-F so the calorie budget will be 2000 for those days and 2500-2700 for Sa-Su, which should be at least 1lb per week fat loss. If a consistent 2200 cal. would be better, let me know. Here's my plan for 2013 and by the numbers it should be easily doable.

4 intermediate goals for the year of 10lb fat loss per quarter
Macros will be 40% (200g) protein, 30% fat (67g), 30% carbs (150g)
Lift 3 days/week, 2 sets of 5 reps starting at 75% 5RM and progressing slowly each session
Smith machine shrugs
Rack pulls (working to deads)
Incline barbell bench press
Seated Smith machine overhead press
T-bar rows
Pullups
Chins
Triceps pushdowns (maybe)​
20 min. HIIT cardio on my elliptical 2 days/week with 5 min. warmup/warmdown

If 2013 is successful, 2014 will look like this:
Q1 maintenance diet
Q2 10lb fat loss
Q3 maintenance diet
Q4 slow bulk

EDIT 12/31/2012

Was reading the abbreviated routine thread and O&G's recommendation appeals to me, so I'm making a change before I even start the new year. I'd like to believe (prove?) less is more, so the only thing to lose is time.

M-W-F
Incline Bench Press
Overhead Press

T-Th-S
Chins
Rack Pulls (deads later)

20 min. HIIT on my elliptical trainer 2-3 times/week

Since my goal is 10lb fat loss per quarter, I'll be doing 4 sets of 5 reps each session with slow, consistent progression starting at 70% 5RM to extend the cycle as long as possible. I've had a good, long 2+ week SD, so 70% should feel like work.
 
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238lb this morning w/empty bladder.

OK, today was my 1st workout trying an abbreviated program. I think I'm going to like it. Walked onto the floor at 5:05pm and was walking off at 5:30!

4 sets/5 reps
Incline Gironda neck press - 135lb (5lb progression planned)
Seated Overhead press - 75lb (2.5lb prog.)
Leg Press - 250lb (10lb prog.)

These were all fairly easy. I know, I'm a weak mofo :(, but strength isn't the goal. :p

My plan is to take 4x5 as long as I can progress the weight, then go 5x4, then 7x3, then SD and repeat after determining new 5RM, if any.

Came home and decided to change the HIIT on my elliptical from 2 days of 20 min. to 4 days of 10 min. plus warm-up/down. Kicked my butt and legs were Jello afterwards, and got 1.6 miles. Needed 5 minutes to catch my breath. Goal for this will be 15 sec. b@lls out (10-12 mph) followed by 45 sec @ 5-6 mph. Had to stretch some of the 45 sec. intervals to 60-90 sec.

Calories were 2101 (60 of them were CLA geltabs)
P - 203g
F- 78g
C - 158g

Meals today, Thur, & Fri will be identical, so not even going to bother with the scale until Sat.
 
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Since your cutting, you don't need lots of volume anyway, just some heavy basics to maintain muscle mass while you lose weight. Abbreviated plus cardio should be perfect for you.
 
4 sets/5 reps
Chins - 105.5 lb assist
Smith machine shrugs - 180 lb
Pullups - 103.5 lb assist

all sets/reps pretty easy with 1 min rest between sets

Was fighting a headache before lifting and not feeling great after I got home, so skipping the HIIT cardio this evening.

Cals/macros same as yesterday.
 
Skipped Friday and just did both workouts today, which I liked with it being a Saturday. I'm going to continue this split of M-W & T-Th (abbreviated) and Sat (everything). Rest Fri & Sun.

4 sets/5 reps
Rack Pulls (stiff legged) - 130lb
Incline Bench Press (at the neck, wide grip) - 140lb
Seated Overhead Press - 77.5lb
Smith Shrugs - 190lb
assisted Pullups - 101 lb
Triceps pushdowns - 135lb myo style 15 reps for activation set, 28 total reps
assisted Chins - 103.5lb

Workout felt good, no problems with any of the weights. I don't track calories on the weekend, but I am cognizant of what I put in my mouth and exercise restraint.
 
Summary for the week.

Monday 240.2 lb - 2209 cal. - 70F/186C/214P
Incline Bench Press
145 x 5
145 x 5
145 x 5
145 x 5

Smith Machine Overhead Press
80 x 5
80 x 5
80 x 5
80 x 5

Triceps Pressdowns
140 lb x 29 myoreps

Leg Press
260 x 5
260 x 5
260 x 5
260 x 5

HIIT cardio Nautilus elliptical
5 min. warmup @ 5mph

15 sec sprint @ 10-11mph
45 sec @ 5mph
15 sec sprint @ 10-11mph
45 sec @ 5mph
15 sec sprint @ 10-11mph
45 sec @ 5mph
15 sec sprint @ 10-11mph
45 sec @ 5mph
15 sec sprint @ 9-10mph
45 sec @ 5mph
15 sec sprint @ 9-10mph
45 sec @ 5mph

Was sucking wind bigtime. Lots of lactic acid starting with the 3rd interval. Distance was 1 mile.

Tuesday 2328 cal - 109F/158C/198P

Had to skip due to an appt.

Wednesday 2039 cal - 49F/201C/211P

Rack Pulls (straight legged)
140 (on the bar) x 5
140 x 5
140 x 5
140 x 5

assisted Pullups
-99 x 5
-99 x 5
-99 x 5
-99 x 5

assisted Chins
-101 x 5
-101 x 5
-101 x 5
-101 x 5

Barbell shrugs
190 x 5
190 x 5
190 x 5
190 x 5

HIIT cardio same as above.

Thursday 2105 cal - 68F/195C/193P

Incline Bench Press
147.5 x 5
147.5 x 5
147.5 x 5
147.5 x 5

Smith Machine Overhead Press
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5

HIIT cardio same as Monday.

Friday 2103 cal - 59F/218C/195P

Rest

Saturday 236.5 lb
Empty stomach. Forgot my coffee w/protein powder. :mad:

Rack pulls
Warmups
bar x 5
bar + 50 x 5
bar + 70 x 5
bar + 90 x 5
145 (on the bar) x 5
145 x 5
145 x 5
145 x 5

Incline Bench Press
warmups
50 x 5
70 x 5
90 x 5
140 x 1
150 x 5
150 x 5
150 x 5
150 x 4
150 x 1

Smith Overhead Press
85 x 5
85 x 5
85 x 5
85 x 5

assisted Pullups
-97 x 5
-97 x 5
-97 x 5
-97 x 5

assisted Chins
-99 x 5
-99 x 5
-99 x 5
-99 x 5

For next week, I think I may change the HIIT cardio intervals to 10 sec. sprints/50 sec. moderate x 6 after warmup and then increase the sprint interval & decrease the moderate interval time by a second each week. I plan to fast from this evening until Monday morning. If it doesn't bother me, I'll up the calories a bit for the week and incorporate the fast going forward.
 
I can report promising results from my 36-hour fast from Sat. evening til this morning. Scale weight (balance beam doctor's style) down a solid pound to 235.5 on zero calorie liquids yesterday (96oz). I was not uncomfortable, and only experienced a couple, brief hunger pangs. The worst part was watching the football games and not munching on something like carrots and low fat ranch dressing like I did Saturday.

So, from last Monday, my weight went from 240.3 to 235.5. I'm going to adjust calories upward a bit to aim for no more than a 2 lb weekly loss and make this fast a weekly thing.

Breaking the fast now with a couple strawberry-oat protein pancakes and some orange-spice tea with fuzzy navel flavored protein powder added.
 
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No ill effects from the fast during my workout today. All weights and reps completed without issue.

Weight: 235.5
Calories: 2220 - 77F/212C/186P

Incline Bench Press (wide grip, at the neck)
warmups
70 x 5
90 x 5
140 x 5
150 x 4
150 x 4
150 x 4
150 x 4
150 x 5

Smith Machine overhead press
warmups
25 x 5 seated DB o'head press
50 x 5
70 x 2
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5

Triceps Pressdowns
150 x 15 +6 +5 myos

Elliptical sprint intervals
5 min warmup
10 sec sprint
50 sec moderate
6 intervals >1 mile
Felt good, not as much lactic acid as last session.

Tomorrow will be Pullups, Chins, Shrugs, Rack Pulls
 
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Weight: 235.5 lb
Calories: 2216 - 106F/150C/172P

Rack Pulls (straight legged)
warmup
bar + 90 x 5
bar +130 x 5
bar +150 x 5
150 x 5
150 x 5
150 x 5

Shrugs
195 x 5
195 x 5
195 x 5
195 x 5

assisted Pullups
-95 x 5
-95 x 5
-95 x 5
-95 x 5

assisted Chins
-97 x 5
-97 x 5
-97 x 5
-97 x 5

Elliptical sprint intervals
5 min warmup
10 sec sprint
50 sec moderate
6 intervals
just under 1.1 mi
Wind getting better, pace better, should hit 1.1 mi tomorrow or Thur.
 
Seems on track, remember to reduce your caloric intake as you continue to lose weight.

Will do.

1/16/2013

Weight: 235.5 lb
Calories: 2220 - 77F/212C/186P


Incline Bench Press (wide grip, at the neck)
warmup
50 x 5
70 x 5
90 x 5
140 x 1
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5

Smith Machine overhead press
50 x 5 warmup
90 x 5
90 x 5
90 x 5
90 x 4 + 1

Triceps Pressdowns
152.5 x 15 + 5 + 4 myos

Elliptical sprint intervals
5 min warmup
10 sec sprint
50 sec moderate
6 intervals, 1.1 mile
 
After getting home from last Wednesday's workout, I got a call from my folks telling me that my youngest brother (51) had just suffered a stroke. So, I just got back from Arizona today and will get back to my w.o. schedule tomorrow after missing 4 sessions. I tried to watch what I ate, but couldn't track and also did a 24 hour fast over the weekend. I'll try to progress the weights, but may have to switch from 4 sets of 5 to 5 sets of 4.
 
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After getting home from last Wednesday's workout, I got a call from my folks telling me that my youngest brother (51) had just suffered a stroke.

Oh man! Really hope it wasn't a bad stroke. My neighbour had a mild one around a year ago and he recovered really well. It was a shot across the bows though and so he made some lifestyle changes (diet, exercise) to try to ensure it doesn't happen again. He's much fitter and healthier now. As Alex said, really hope it all turns out well for your brother.
 
Thanks, guys. It was a mild stroke with no ill effects. It was caused by a mass in one of the heart chambers the size of a marble and a fragment broke away and went to his brain. He had to undergo open heart surgery yesterday to remove it, which was successful. He's expected to make a full recovery. My parting words to him this morning were to do exactly what the doctor orders and not to try to much too soon. He agreed saying he didn't ever want to go through this again.
 
So, the week of not measuring my meals didn't hurt me. Maintained my weight.

Weight: 235.5
Calories: 2109 - 104F/129C/174P

Incline Bench Press (wide grip, at the neck)
warmup sets
50 x 5
70 x 5
90 x 5
110 x 1
130 x 1
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5

Smith Machine Overhead Press
warmup
50 x 5
70 x 3
90 x 5
90 x 4
90 x 4
90 x 4
90 x 6

Triceps Pressdowns
155 x 15 + 5 + 3 myos

Finished in 25 minutes.

Elliptical Machine Interval Sprints
5 min. warmup @ 5mph
10 sec sprint
50 sec moderate
6 intervals, 1.1 mile
 
1/24/2013

Weight: 236.2 :mad:
Calories: 2116 - 73F/178C/200P EDIT - 1916 - 57F/172C/193P (forgot to eat 2tbs peanut butter)

Rack Pulls
warmups
bar + 70 x 5
bar + 120 x 5
bar + 160 x 5
160 x 5
160 x 5
160 x 5

Smith Machine Shrugs
210 x 5
210 x 5
210 x 5
210 x 5

assisted Pullups
-92.5 x 5
-92.5 x 5
-92.5 x 5
-92.5 x 5

assisted Chins
-95 x 5
-95 x 5
-95 x 5
-95 x 5

Elliptical Machine Interval Sprints
5 min warmup
10 sec sprint
50 sec moderate
6 intervals, 1.1 mile
 
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1/26/2013

Weight: 234.7 lb

Rack Pulls
bar + 70 x 5
bar + 120 x 5
bar + 160 x 5 x 4 sets

Incline Bench (wide grip, at the neck)
50 x 5
90 x 5
120 x 4
155 x 5 x 2 sets
155 x 4
155 x 3 x 2 sets
will repeat this weight on Mon. Goal is 4 sets of 5

Smith Machine Overhead Press
92.5 x 5 x 3 sets
92.5 x 4 + 1
I think I'll repeat this weight Mon., too


assisted Pullups
-92.5 x 5 x 4 sets

assisted Chins
-92.5 x 5 x 4 sets

36 hour fast from 7:30pm tonight til 7:30am Monday
 
1/27/2013


234.8 lb

In the middle of a liquids only 36-hr. fast. Just finished cooking some meals for the week - Jambalaya, red beans & brown rice, & mocha protein pancakes.

Mentally weak & broke the fast after 23 hr. The sad thing is I wasn't even hungry.
 
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