How can you let yourself go like that?

[jyms]

Ok, First off the baby is still alive as you can see. Second, I am WWAAYYYY over my playing weight. I need to get back in shape bad. The wife has decided to get back in shape too since back to back pregnancies in the last 3 years. So I will be starting a thread on my comeback to rippedness soon. I just wanted to post this since it'll get me in gear having this pic out there.

Here is what I'm going to do. I will post my BF% calculations and some measurements and will be updating weekly starting Oct 1. I can help along anyone else that wants to attempt a winter reshaping in the same thread.

Since I used to be a trainer I guess I need to find that motivation I used to talk about with others and get myself into shape, and maybe during my time off I may re-aquire my licensing. Who knows, for now, the whole house is on high alert.

Let the ribbing commence.

[IowaSkinsFan]

Ribbing you because your overweight would be ridiculous.

Good luck!

[Warpe]

gl TJ.

Nice pic, btw.

[bigspenda73]

Father/Son haircuts, nice.

[Silly String]

TJ, good to hear your challenging yourself to get back in shape. I just hit the weights again this winter for the first time in 1.5 years. I have a different goal though. I have bet my wife I can put on 12 lbs. of muscle before she can lose 30 lbs. of baby weight. The winner gets. . . wait for it . . . wait for it . . . either a new big screen TV or a double oven. I'll let you decide who gets what.
Anyway I have started my program with Incline Bench, Squats, Power Cleans/Deadlift(alternating), Pull ups, Leg Curls, Military presses, and misc. ab exercises. I only really can find 2 days a week to work out. Any other tips on weight training?
I am trying to eat more calories in 5 daily meals and am shooting for 1gram of protein per pound or 170 grams a day. I know I'll fall a little short on the protein, but I trying to do this sans supplements, i.e. cheaply.
Any other tips you have for me. I want to get back in shape and increase my softball swing speed for next year. Good luck , bro.

[bigspenda73]

whey is not that pricey for how many meals it can make

[flomo]

can't blame the bacon

[dev]

netrition. com is cheap.

[zook]

I won't rib you for your weight, but damn you've gone gray since the last photo you posted!

[bode]

im starting a weight loss program tonight. My wife signed us up for a "Biggest Loser" type challeng at the Y, so im going to give it a shot. Ill evaluate my goals a little better tonight at/after the class, but id like to lose 30lbs over the 6 week duration of the class. All i want to do is cut fat/tone. The last thing i want is to build a bunch of muscle, because i already have it under there somewhere (thinly veiled brag). I think the biggest thing im going to do to start all this off is get a jump rope and wear that fucker out over the next 6 weeks.

Any suggestions are much appreciated (jyms, and anyone else).

[Miffed22001]

poker4lipo.com

[jyms]

First suggestion is the same for both losing weight and gaining muscle. Protein!!! 1 gram per pound is nowhere near enough. That is strictly the recommended allowance for a healthy active male. You still need to increase the protien that your body can use to manufacture new muscle tissue and repair damaged tissues and cells from exercise. When trying to gain, get about 2-2.5 grams of slow burning, (good) carbs per pound of "lean" body mass. As for Bode, Cut the carbs, all the carbs you can to within a couple slices of WW bread and a baked potato. Eat, eat, eat! 6 times a day, protein with every meal. If you want carbs, have them early. Nothing but Salad and Veggies after 5 pm with your proteins. Eat eggs, whole eggs, Tuna, lean beef, chicken and fish. I can get into more details if you ask specifics but most understand something about the body or nutrition, but with so much misinformation people get thoroughly confused.

Spenda's right about costs of protien. If your going to eat 5 or 6 meals (or 3 meals and 3 snacks) a day, you can't be cooking, preparing or buying all those meals. Go to GNC or your favorite store, find a good whey Protein ( for losing ) or MRP ( for gaining muscle or reshaping). GNC's own brand is quality at about a $1 or so a drink. At 30-40 grams of protein, that's cheaper than egg's and on par with a can of tuna.

[bigspenda73]

Weight-loss in terms of percent of BF% dropped prop bet?

[jyms]

Too easy. I will drop more than you have in two months.

[jyms]

I won't rib you for your weight, but damn you've gone gray since the last photo you posted!

Yea, funny thing, the hair stopped falling out and turned grey. I'm old dude, and I don't even want to go into the details of the last 3 years.

[a500lbgorilla]

You barely look like you're 20 lbs.

[Silly String]

Yea, funny thing, the hair stopped falling out and turned grey. I'm old dude, and I don't even want to go into the details of the last 3 years.

Kids have something to do with that, no doubt!

Oh yeah, and thanks for the MR shakes tip. Is creatine vital to gaining? I am contemplating using my old shit from 3 years ago. Any problems with that?

[jyms]

Anyway I have started my program with Incline Bench, Squats, Power Cleans/Deadlift(alternating), Pull ups, Leg Curls, Military presses, and misc. ab exercises. I only really can find 2 days a week to work out. Any other tips on weight training?

Easy situation to do. Stick to the multi joint exercises. In this order 1) Squats, 2) Incline bench 3) Deadlifts, 4) Military press 5) pull ups. Look into HIT if you like reading. Do a twice a week full body workout. Forget the other stuff, like curls, leg extensions and laterals. Trust me when I say you will get bigger and more ripped everywhere doing these than all the other ways combined. Do 5 or 6 sets of each starting with a warmup set at half your 6 rep weight. Do sets of 12 (WU), 12(WU) , then do 10, 8 and 6. Record your weights, since you want to hit positive failure on each.
Example: Military presses w/dumbells
12 @ 30 LBs
12 @ 30 LBs
10 @ 45 LBs
8 @ 50 LBs
6 @ 50 LBs

If at any time you do one more rep on any set, up the weight. careful though. If you add 5 LBs to your 10 rep set, it will effect your 6 rep set. The last set is the most important. It needs to be almost impossible to get that 6th rep. If you get it, try for seven if you fail before 6 but get 5. perfect, get it next time. Do not do any more, you should be done when you finish the 5th exercise and 6th rep.

For fun, measure a couple spots on your body with a cloth tape. Without doing curls I bet your arms get 1"-2" bigger in 1 month (8 workouts). Your waist will shrink and you will gain muscle.

[jyms]

You barely look like you're 20 lbs.

LOL

[jyms]

Yea, funny thing, the hair stopped falling out and turned grey. I'm old dude, and I don't even want to go into the details of the last 3 years.

Kids have something to do with that, no doubt!

Oh yeah, and thanks for the MR shakes tip. Is creatine vital to gaining? I am contemplating using my old shit from 3 years ago. Any problems with that?

Creatine is awesome. But the old shit is probably old. It's so much cheaper now than it ever was if you want to use it. You need to stay away from all the new products though and just get the Creatine Monohydrate powder. The rest will not make a difference at this point. It'll certainly help with those last few reps on the last set of the day.

[bigspenda73]

Too easy. I will drop more than you have in two months.

No smart guy. we both calculate our BF right now, then the largest percent cut wins.

I.E.-let's say you're at 30% and I'm at 20%. If I cut down to 10% you'd have to get under 15% to win....

[jyms]

I ain't starting shit until Oct. I really need to know I'm having my last slice, my last Garlic bread and my last fettuccine. I will tell you this, nobody will be able to follow my diet.


I see a prop bet for FTR. How about this. Everyone has until Oct 1st to take a photo. Has to be current. Within the last month or so and it must show your current condition. Every one in the prop bet must submit the photo either to me or in the thread we start. on Mar 1st you have to have another photo submitted and we pick the best transformation ie: lost weight, muscle gain or just overall change to condition. It's not about the thinnest or biggest, but about the greatest change for the better. I will put up the fee to enter same as everyone but I can't win without 100% of votes. Which I do not plan on getting. What do think.

[euphoricism]

Meeeh. I've always wanted to get in shape but im so clueless in a gym. Right now I'd be fine if i could lose maybe 5 pounds. I stopped drinking beer and soda, so that should pretty much do it.

[bigred]

But how much did you lose?

[Reidak]

But how much did you lose?

Come on, that was plagiarized from the IM FAT YO thread.




as for the thread, i want to get back in shape, too. im not out of shape really, i just want to look better. 18. yeah. So im going to throw $300 on the line agaitns myself. I will set realistic goals in a realistic time frame. If i complete them, I get my $300 back. If i fail to meet my goals, I will give that $300 to charity. I figure it provides motivation enough in the fact that I need all the money I can get for school, and if I fail I won't feel too bad

[bigspenda73]

Trainer stop trying to see me without my shirt on, I've told you in the past and I'll tell you now, NO.

[sauce123]

love-jyms

[Silly String]

I'm in. I'll get you a photo sometime soon. Do I have to do the whole cheesy newspaper thing?
Anyway, thanks for the tips. I will report back on my progress in the official thread. I don't think you need 100% of the votes though. You should get an equal chance to win, even if I'm the underdog. Nobody is gonna vote for an asshole TRYING to gain weight.

[|~|ypermegachi]

hmmm, i may be interested in a prop bet to get more muscular...how difficult is it for a guy who got 8% B.F. in the last test he took from the gym?

[maxxscam]

im down, not for the bet, but i will be trying to get in better shape over the next 2 months before my big trip to vancouver/caribbean/vegas starts. dont really know what to do as far as a beginners workout this site has some good videos
http://www.uwlax.edu/strengthcenter/...ideo_index.htm
to at least show how they are done, for the people that don't really know too much about what they are doing.

[jyms]

Yea. It's all good. We'll figure it out within this week. Max I sent you the info you requested. As for the vids, be careful. Some of those are power training videos and are advanced moves for trained athletes. Without supervision you could really get hurt. See, now I sound like those morons

"Blah, blah, blah....get your doctors permission before starting any exercise program.. blah blah blah... "

And I hate those guys. Here is another link of a lot of the exercises you'll find you need. http://www.bodyforlife.com/exercise/video.asp This is the site I usually recomend for people that want info to read. this is the same site that does the pics too. And yes they are real. I have met Bill Phillips and his brother Sean several times. I have used this program on a lot of people with great success. It will mimic most of my suggestions for the more basic ideas.

[spoonitnow]

cute kid

[Xianti]

First time I've seen a pic of ya, Jyms. Good to see you!

my god, the guy in the tux on the far left is like 8-feet tall!

[Lukie]

just realized the pic was taken on 07/07/07, CRAZY.

it's also my mom's bday.

[Galapogos]

my god, the guy in the tux on the far left is like 8-feet tall!

Wow I never saw that, he is a monster. The best is how the couple to the right of Jyms and co look like they're staring at the 8ft guy in awe.

[mrhappy333]

This looks like it could be me and my wife 3/4 months ago. then we decided enough was enough. I got back on my mountain bike, lost around 20-25lbs, still working on it. And she also lost 20lbs.

Good luck buddy, its hard to do, but you feel so much better.
sex is even better!!

[gabe]

boc

[seoul_child1]

TJ, if ur 6'4" then may i ask how tall ur wife is? She looks to be about 6'1"... i feel so short

[bigspenda73]

Well there's no doubt it's your baby....

[jyms]

Yea the guy in the tux is 6'8.5". I guess the guy beside him is real short though. Yea 7/7/07 was my little guys birthday too. That was at my sisters wedding in PEI. During the wedding they stopped for 1/2 hour and had a birthday party for him with cake and a couple presents. Real cool trip, we drove out for two weeks vacation and the wedding was on the middle weekend we were there.

My wife is 5'11" and usually around 168lbs-175lbs. She worked out too back in the day, had a 6 pack and 15" arms. Guys were scared when they saw her back then.

[werewolf98]

[seoul_child1]

Ok TJ, fitting your name here is trainer!
Give me a layout please of foods, workouts and frequency:

Im 185lbs. 5'10" -Athletic frame, good muscle size No definition

Goals: 165lbs and cut and ripped from the point i am now! I can lift good amount of weights but my body type now is gain mass and size but no diefintion whatsoever? Help, Please

[boost]

can't blame the bacon

yah blaming bacon is blasphemous.

[swiggidy]

I was going to post a question for you TJ (I"ll do it later), good thread though.

How do you measure/calculate BF%?

I'm going to try to put on 5-10 lbs of muscle over the winter. Depending on the size of the fee I may or may not enter. I'll be at a huge disadvantage starting out in the best shape.

[swiggidy]

First time I've seen a pic of ya, Jyms. Good to see you!

RLY!?!?!?!?!

[Da GOAT]

cool man, i can talk weights when we are in vent too. back in college all i did was wieghts and bball.

[bigspenda73]

cool man, i can talk weights when we are in vent too. back in college all i did was wieghts and bball.

omg I just realized that's Trainer in your avatar with Sly.

[UG]

cool man, i can talk weights when we are in vent too. back in college all i did was wieghts and bball.

omg I just realized that's Trainer in your avatar with Sly.

lol high five


P.S. Good thread jyms and good luck everyone.

[a500lbgorilla]

TJ, what time table are you looking at for shedding your weight?

[jyms]

I will get back to all the questions as soon as I get organized around here.

My Goal Rilla will be starting on Oct 1 I'm going to drop 40lbs. by Xmas. Easy as pie. Ooops no pie, bad carbs. I will then try to go from what seems to be about 38% BF to 22 or so by March. Still pretty easy for me since I've done it before. The problem is, I've never been this old, this overweight and this tied down with family. But if the poker thing keeps up I will have more time.

As for BF% Swig. The easiest way to do it accurately is to measure with calipers. There are formulas to use based on measuring certain parts of the body. If you belong to a gym, all the trainers will be able to do this. Most gyms offer free fitness evaluations. ask about it if your a member. If your doing your own thing, you can get a scale that measures body fat % as well. They are fairly accurate, but not perfect (about $100). What they can do though is keep very accurate measurements of your fat loss, since if it is off by even 3% (which they won't be nearly that) they will still be off by 3% when you are done. So if it puts you at 25% and is off by 1% and you drop to 15% it's still only off by 1% so your BF% losses will still be measurable. I actually have an excel sheet I made up that has you punch in your weight, BF% and other factors and it'll tell you what weight you can realistically be at when at certain BF%'s so none of these insurance tables saying you should weigh 170lbs at 6'4". I can ship this as well when I find the disc. I can give tips or point you guys in directions you want to go, but overly detailed diets and programs take time to personalize. I ahve a huge resource library and I can find shit on the net if I don't know, since I have spent a good deal of time on this before poker. If I miss a question and you still want an answer, just re ask. Sometimes you miss one. I will post my workouts and diet plan before Oct. For now, I have to get everything in place. nothing worse than starting a program on the fly.

p.s. I will be taking two weeks mental break at Xmas, and living it up.

[swiggidy]

Thanks TJ. I think I'm around 10%, just wondered how easy/hard it would be to figure out. I don't belong to a gym. Still very interesting though thanks.

If anyone will do a challenge I'm in up to $20. If anyone else follows through with a plan then I probably won't win, but any encouragement I can offer will be worth it.

[bigspenda73]

If you're 10% bodyfat you should nearly have some abs showing I think.

I think 8% is around where the 6pack comes in, but I'll let Trainer correct me if I'm wrong.

[bigred]

Cut babies out of your diet. They're high in baby fat and diapers are high in carbs.

[Silly String]

Tomorrow is October, so lets get started. Pics? New thread? How we doing this?

[mrhappy333]

Ive been doing this for 4 months now! I like a new thread idea with updates. I have 20 more lbs to go and I'll be happy

[BankItDrew]

gl man. nice avatar da goat.

[bigspenda73]

Let's do this

I'm like woah.......out of shape

[Chopper]

I have bet my wife I can put on 12 lbs. of muscle before she can lose 30 lbs. of baby weight. The winner gets. . . wait for it . . . wait for it . . . either a new big screen TV or a double oven. I'll let you decide who gets what.

\

my money's on the wife. lol.

anyone else see the irony in the "rewards?"

[Chopper]

Cut babies out of your diet. They're high in baby fat and diapers are high in carbs.

plus, those diapers take forever to digest.


in all seriousness, gl to you all. tons of respect to all who constantly strive for self-improvement.

[bode]

lets gogogo... im down 12 lbs in the last 3 weeks already.

[jyms]

So what's the plan? What do we want to do?

[bigspenda73]

I'm getting that scale soon so I'll posts my stats then and I'm getting to work. By March 1 I wanna be rizzipped.

[flomo]

good luck everyone

i started 3 weeks ago
eliptical machine
and some weights

changes in diet
drinking green tea now and changed my alcohol consuming to diet tonic water and vodka and a few light beers
smaller portions of food (usually), and instead of skipping breakfast (like i was doing) drink can of slimfast or eat bowl of cold cereal

i'm short
begin weight 211lbs
yesterday 202 lbs

[jyms]

good luck everyone

changes in diet
drinking green tea now and changed my alcohol consuming to diet tonic water and vodka and a few light beers
smaller portions of food (usually), and instead of skipping breakfast (like i was doing) drink can of slimfast or eat bowl of cold cereal

These are some great choices. The only recommendation I can give is lose the slimfast and buy some MRP or Whey protein. Slimfast uses things like soy and wheat to count towards their protein content, not the best. And Protein powders are cheaper, better quality and have less sugars.

Also when reducing the amount you eat, also try to add at least one more protein rich meal a day.

[flomo]

some MRP or Whey protein

what is this stuff and where would i find it

TJ
you mentioned doing pullups
i'm too fat and weak to do pullups right now(1 pullup would be a quick workout)
and have been doing lat pulldowns to get stronger
do you have any suggestions on things i could do to get strong enough for pullups

remember i'm fat and lazy

currently doing incline bench, lat pulldowns, bench press
and will be adding some shoulder thing next week

thank you
flomo

[mrhappy333]

I started 3months ago,@235lbs -now 210lbs but a little more muscle tone too.
Rode 9 miles last night on the mtn bike.
gogogo

[jyms]

Pull downs are a great alternative to teh pull ups until you can do them.

Tips. Try the pull ups first. Even if you can only do one. Shoot for two, then three. Every day you train back. Then do the pull downs. Never to the back of the neck never arching your back, except enough to clear your head with the bar. Try wrist straps if you find your grip getting weak, and only on the last couple sets, you want to work on grip strength too.

As for the drinks, Go to a GNC or health food store. an MRP is a meal replacement powder. It's Protien, carbs and vitamins, minerals and electrolites. Get some name brands, and come back and ask. Don't take some kid at the malls advice, and don't listen to anybody that sells the shit, i.e: A trainer at the gym.

[swiggidy]

trainer at the gym.

I loled

GL everyone. I'm out, I can't compete with all these fatties here.

[bigred]

just do coke and pick up smoking, wussies

[flomo]

thank you TJ


i'll get back to you on the powders

[bigspenda73]

BUMP, I'm down 3.5lbs this week, 1.1% BF as well.

I'm doing mainly through diet, 5-6 meals a day, no carbs after 3PM really. Only real carbs Im eating are oats and whole wheat bread.

It gets expensive though eating all chicken, ground beef, steak, etc...

This week I'm going to start exercising, hopefully that'll jump-start the system some more. How's everyone else doing, I know Trainer had like zero carbs this week, but that shit is just crazy.

[jyms]

Down 9 lbs this week. Started last Tues. after thanksgiving. No exercise yet. I need another week to finish up some things around here and then it's back to the weights.

I started at 286.5 lbs 36.5% BF so let's see where this goes. When low carbing I tend not to use the scale for the first week or two though. To many fluctuation's and the water levels cause bad readings on BF%'s. Instead of starting a new thread I think we should just keep this one going. There is a ton of good info in here for others to read, so why bury it.

[jyms]

Here's an interesting tidbit. I have eaten two packs of 12 cheeseburgers, 4 lbs of stewing beef, 36 eggs and 9 steaks. I know this because I need to shop tomorrow and that's what I bought last Sunday before I started.I have also had 4 cheesecakes at 125 mls each and what feels like 3 tons of caeser salads and garden salads. But my nieces birthday party almost broke me. God damn cake and chips where actually talking to me, but no b ad variance, I win again.

[bigspenda73]

I had Jack in the Box today for lunch

Cheeseburger, Fries, big-ass Coke.

whoooooooooooooooooops one cheat-meal a week.

[Galapogos]

Why doesn't Canada have Jack in the Box? God damn those tasty burgers.