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I can understand if the excess protein leads to excess calorie intake but I usually hover around 1800.

For example today

Breakfast: 2 eggs, 2 pieces of bacon, 1 egg white

Lunch: 6oz of chicken, 1 cup of celery, 2 hardboiled eggs.

Dinner: 2 turkey burgers (no bun) and 1.5 cups of green beans.

Snacks: 1 scoop of whey, 2 string cheeses, 2 cups of broccoli with 2 tbsp of ranch.

Originally Posted by seanr1221 In my opinion you're doing way too much. If you can do that much cardio after lifting you're not pushing yourself.

Maybe it's just relative, but it doesn't seem like that much cardio to me. I can hover around 8 to 9 min pace and run for 2+ hours, so 20 minutes after weights doesn't seem like a lot.

As far as not pushing myself, I don't hold anything back lifting just because I know I'm going to run and swim. Although I usually wish I had when I feel like puking 5 minutes into the run. The swimming isn't as big of a deal because I take a good 30 to 40 minute break to eat and rest.

I have to drive a long way to the gym so I don't have the luxury of going more than 4 or 5 days a week, plus I definitely can't go twice a day. So I have to get everything I want to work on done there. I run at home too, but I can definitely get a better one in at the gym as opposed to outside when it's 30°.

Right now my main focus is working on my motor so I can just go go go. The only reason I asked about the creatine is because I'm trying to get my dead hang pullups from 2-4 a set up to 15-20 and I need to increase my upper body strength so it's not such a struggle to pull all 192 pounds of me up to the bar that many times.

If you want to get stronger, you should Focus on compound lifts. What's your lifting routine look like.

This is what my weight room time generally looks like. It's not set in stone though, sometimes I try various other exercises I find on ExRx because I get bored doing the same stuff all the time. I rotate the order of exercises and shoot for the 5x5 on most things but I try to use enough weight so that I hit a failure during the final set.


Day 1
Bench 5x5
Dumbbell Bench 5x5
Incline Flys 5x5

Day 2 - Break
Hanging Leg-Hip Raise 4x25
10lb. Medicine Ball Sit-up throw 5x20

Day 3
Leg Press 5x5 ( they don't have a real power rack, so I don't like doing squats there and it's too cold outside to do squats at home on my rack )
Lever Leg Extensions 5x5
Lever Bent-over leg curl 3x10 each leg
Weighted Back Extensions 3x10
Weighted Calf Raises 5x5

Day 4
Dead lift 5x5 ( I've tried doing deadlift on the same day as my other leg exercises, but I tend to just do it on a day by itself )
Hanging Leg-Hip Raise 4x25
10lb. Medicine Ball Sit-up throw 5x20

Day 5
Cable Pull-downs 5x5
Incline Tricep Extensions 5x5
Preacher Curls 5x5
Bent-over row 5x5
Dumbbell Press 5x5
Dips 3x15

Is that the order you do them? If yes, you really should do your compound work first. Also, a lot of your compound stuff can be done on the same day, eliminating going to the gym so much. Remember, you make gains during rest, which you're not getting.

Also, 5x5 on deadlifts? Try doing two warm ups and one set of 5. If you can handle 5x5 you're not pushing it.

Originally Posted by Javery I don't understand how The Situation can go out drinking 5 nights a week, eat pasta like a mad man and still have that 6 pack. It defies the laws of nature.

I'm guessing that he has some help from some federally restricted pharmaceuticals. It's an ancient guido secret.

Chances are he's not really doing any of those things, especially with how scripted the show is.

Originally Posted by perdition(troy A lot of people don't realize if you are taking in a ton of protein the excess is stored as body fat. Most people get more than enough protein out of their daily meals.

That's a good point. This should be a bulletin point somewhere. Excess calories—including protein—can be stored as fat. For most people, intake should fit workouts.

Nice schedule, Blindinglights. Very diverse and thoughtful.

And I never thought I'd discuss the Situation, but, as Sean said, the show is probably scripted. I've never watched. Solely basing my opinion on the parodies I've seen.

My tennis elbow is flaring up. Mostly due to my own stupidity. I've been off supplements for a few weeks and forgot to continue Animal Flex (joint support) with Animal Pak (multi). I remembered when it became irritating to open my hand. My doctor recommended a towel exercise. Twisting a towel (or something) to strengthen the tendon. (Muscle?)

Keep up the hard work, everyone. Inspiring stuff.

Originally Posted by Javery I thought protein helped with muscle growth.

It does...in conjunction with weight lifting.

Originally Posted by Javery I don't think even with the protein shake that I'm getting too much though...

But you may be taking in more calories than you need.

Figured I'd give a picture update.

Here is me in the OP.



And here is me today

Nicely done, Sean. Hard work pays.

I'm gonna dick around on CAG for a bit then hit a condensed workout before work. It has become a habit. If I don't, I feel like crap the entire day until I do.

Originally Posted by Chase Nicely done, Sean. Hard work pays. I'm gonna dick around on CAG for a bit then hit a condensed workout before work. It has become a habit. If I don't, I feel like crap the entire day until I do.

Thanks. The interesting part is the majority of progress has been in the past 7 weeks when I started the strong lifts program.

My fiancé has been saying I look more muscular but I figured she was just being nice. I think it's most obvious in my shoulders and arms, which is funny because I've done like 4 arm isolation exercises since I started SL. I'll update with another picture at 12 weeks.

Originally Posted by seanr1221 Thanks. The interesting part is the majority of progress has been in the past 7 weeks when I started the strong lifts program. My fiancé has been saying I look more muscular but I figured she was just being nice. I think it's most obvious in my shoulders and arms, which is funny because I've done like 4 arm isolation exercises since I started SL. I'll update with another picture at 12 weeks.

Yeah...there's definitely a difference in your arms and shoulders...as in it looks like you had no trapezius before.

Great progress!

Nice work Sean. You can definitely see a difference.

Today was my weekly weigh-in and I'm sitting pretty at 180.4 lbs. So so close to getting under 180. Also, I'm having a much easier time with the Insanity workouts now - I still think I'm going to puke after every workout but I'm definitely getting better at it.

Ah. Strong lifts program, aye? That is your answer for your results. Low reps with heavier weight will build more muscle. On the flip side, more reps will build muscle endurance.

Not exactly an exciting way to close out my Friday, but I'm rebuilding my routine from the ground up. Cycling out exercises to keep things fresh. Tagging back in the goblet squats.

Javery, what does your diet look like? If you consume excess salt your body will retain water. I did a cut down to 170, for fun (my walking weight is presently around 185), and it's interesting to see how much water your body retains if you don't carefully groom over what is consumed. And I'm sure you'll be down under 180 in no time.

Keep up the good work, everyone!

Originally Posted by Javery Also, I'm having a much easier time with the Insanity workouts now - I still think I'm going to puke after every workout but I'm definitely getting better at it.

No kidding. After my first hit of Insanity, my legs said "Oh no you don't" and gave up. Can't remember the last time that had happened. I pushed onward...and downward. Post-workout, face down on the carpet for 20 minutes, wife wondering if I was OK. Sore for the next 4 days.

Totally worth it.

Started this whole thing at just shy of 200lbs and now sitting at 166.6 - my college weight.

Other crazy benefits of going on the 4-Hour Body - total cholesterol dropped from 251 to 171 in the past 8 months. LDLs (the bad kind) from 166 to 98.

Was basically in the high risk area. Now I'm in optimal range.

Same with BP - was borderline high, now it's 120/80. Vitamin D is perfect, too, at 41.

Originally Posted by Chase Javery, what does your diet look like? If you consume excess salt your body will retain water. I did a cut down to 170, for fun (my walking weight is presently around 185), and it's interesting to see how much water your body retains if you don't carefully groom over what is consumed. And I'm sure you'll be down under 180 in no time.

My diet is OK - it could probably be better but not without feeling like I'm depriving myself of something.

Breakfast: egg whites, 2 slices of lean ham, 1 serving of fruit
Snack: Fruit
Lunch: ham sandwich on roll with lettuce, tomato and honey mustard. Small bag of Baked Lays.
Snack: Fruit and a protein shake
Dinner: Whatever is in the house. I have a wife and 2 kids so I just eat whatever is there - one serving. My wife is health conscious though so it is usually chicken and a salad. Last night was ground turkey tacos. We order out occasionally though (pizza, sushi).

I drink a ton of water all day long - I pee almost clear.

The weekends are harder but I do OK - I do have a tough time getting from my second snack to dinner. I'm usually hungry when I get home and probably 3 times a week I eat a handful of pretzels to curb my appetite.

Any suggestions on how to improve this without feeling like a "diet"? I work a LOT with very unpredictable hours and this routine is hard enough for me to maintain...

Originally Posted by Kylearan No kidding. After my first hit of Insanity, my legs said "Oh no you don't" and gave up. Can't remember the last time that had happened. I pushed onward...and downward. Post-workout, face down on the carpet for 20 minutes, wife wondering if I was OK. Sore for the next 4 days. Totally worth it. Started this whole thing at just shy of 200lbs and now sitting at 166.6 - my college weight. Other crazy benefits of going on the 4-Hour Body - total cholesterol dropped from 251 to 171 in the past 8 months. LDLs (the bad kind) from 166 to 98. Was basically in the high risk area. Now I'm in optimal range. Same with BP - was borderline high, now it's 120/80. Vitamin D is perfect, too, at 41.

Awesome! Keep it going! What is 4-Hour Body? Is that another Insanity-type exercise routine? I saw some crazy infomercial this morning where some chick was basically dancing to lose weight!

To me, needs more protein, vegetables and (good) fats. But then it would be more like my typical day :p

For some reason I thought I did my last weigh in last Friday, not the 13th. Did my weigh in last night and was just under 209 (208.6-208.8) so I'll stick with 209 as my weight in number. Feels good so far, if I would be doing more cardio vs lifting I think that number would be lower but I'm not hung up on it. I tend to walk a lot, most days 4-5 miles, and I absolutely loathe running.

Hoping to be under 205 by next friday. I don't watch my diet as much as some of you guys, it's neat that you guys can live on a rigid schedule like that but it just isn't for me. I try to limit myself to junk food, usually every other day. No red meat for me, just personal preference/reasons. Maybe at some point I'll drop cookies/pizza, but for right now I don't mind a few cookies after my veggie snack lol.

Typed this on my phone, so if it looks stupid sorry.

Yeah, I don't know if I could do a strict diet regimen either. I try to stay away from processed foods as much as I can by eating a lot of fruit, but it's kinda hard to avoid. It's just so damned tasty!