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Thread: Fatman Chronicle

  1. #1
    Founding Member Mini-G's Avatar
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    Fatman Chronicle

    I figured I'll be the first to post a 'daily update' thread. A follow thread. A progress reporting thread. Yeah.

    What my expectations are is for people to follow through my progress, give advice, motivate, aid in whatever way possible with positivity. Negativity sucks balls.

    This is my curse... I can put on muscle like its a joke, but also add a ton of unwanted fat. I dieted down successfully a few months back and I was maybe 40 lbs from my goal... Then my body said fuck you and shut down my testicles. Figured my life was SHOT. Did a ton of research and it's apparently pretty common for males anywhere from 20 to Ancient to be on HRT.. But for me it wasn't genetics or anything it was stupidity in high school. Took AAS... Didn't know a thing about it. Probably did 9 months straight and didn't PCT... It all came back to me and slapped me in the face.

    Anyway... I was put on this topical Testosterone bullshit which I asked specifically NOT to be on. By week 2 I felt 100 times better. No constant exhaustion, increased motivation, increased sex drive, overall happier and digging out of the No-Test-Induced-Depression. What increased along with it that was UNWANTED was my fat. I mean... From November to February I gained 60+lbs. I went back to the doctor and told him.. Said this makes no sense a all. He set me up to see a endocrinologist but forgot to make te appointment and no matter how many times I call he never makes it. He's like... 81 probably so that's why he's fucked it's because he's senile.

    SO. I decided to self medicate.. If no "professional" is going to help ill help myself. So that's my background story and here's my stats, supplementation, and battle plan.

    Age 23
    Height 5' 11"
    Weight 321lbs (I lost 12 in the past month)
    BF-32%
    LBM 218lbs
    Goal 240lbs

    Supplements
    CytomelT3
    Clenbuterol (maybe)
    Cypionate (HRT dose)
    Various multis and crap

    War strategy: kill all fat stores
    I'm going to use what I'm comfy with. I believe I wrote it in another threads once upon a time.
    321x.32=103 (102.72)
    321-103=218~LBM
    218x15=3270~MNTCE
    3270-300=2970~Deficit

    At 40/40/20 (PCF)

    2970x.40=1188
    1188/4=297~grams of protein and carbs daily
    594/9=66~grams of fat daily

    Ar she blows. That's what I plan on getting for total macros. My meals are generally simple and I never have an order.. I just eat every 2 1/2 to 3 hours.

    So I do cardio once a day at home, once before training, and I train 5 days a week.

    Home cardio is generally sex. Yeah right, my woman don't like me THAT much. I run a cardio bike for 30 minutes at home at a decent pace to be in the fat burning heart rate range. Don't give me grief about that I know you burn MORE calories doing intense cardio but more isn't always better when you're HRT and trying to retain muscle mass. I then do 10-15 minutes of cardio before I train. I never burn less than 200 calories before I train (which surprisingly doesn't take long for someone who's 300lbs)

    My routine is:
    Day 1- Chest
    Day 2- Back
    Day 3- off
    Day 4- Delts and traps
    Day 5- Biceps/triceps/firearms
    Day 6- Quads/Hams/Calves/Abs
    Day 7- off

    I sometimes out abs with my day 3 off day or chest.

    TELL ME WHAT YA THINK

  2. #2
    VET warmouth's Avatar
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    Good luck with this. What is your macro split?

  3. #3
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by warmouth View Post
    Good luck with this. What is your macro split?
    It's in there. 40/40/20 PCF

  4. #4
    Founding Member Mini-G's Avatar
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    I cheat alot.

    Sadface

  5. #5
    VET warmouth's Avatar
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    Something I have found that alot of people do without realizing is that when they diet, they still consume the calories that need to be dropped, albiet cleaner calories. I am very guilty of this. I have a sweet tooth when it comes to candy and ice cream and the likes. So when I started dieting, I ended up eating alot of pretzyls and PB, fruit, flavored greek yogurt, granola and berries. Even though those are pretty clean calories, it was only subing for what I wasnt eating anymore. I figured it up one day and found I was eating the same amount of carbs as before, and eating a ton of rice, potatos, and wheat bread. Carbs are my weakness, and they are comfort foods for me. So now when I diet, I use a ton of protien and green leafy veggies, asparagus and other foods that are low, no, or trace carbs. I still eat carbs, but typically(not today) cut way back after 1 or 2PM. I then switch to more pro/fat and go to bed with a belly full of both. Then I eat a carb full breakfast, and a moderate carb lunch, then a protien shake with a scoop of 24carb powder. After that, I try to cut carbs out unless I havent reached my set macros. Sometimes I have to cheat to keep the calories up. I can go all day on 1500 calories and be fine, but at night I turn into a junk food monster. It takes alot of work for me to get to a caloric surplus, but easy for me to go on a deficit. Just keep playing with the split until you find what works best. Im starting to lean TroNs way on utilizing more fats and less carbs. It is so much easier for me than to cut the fats way back. I do need a good deal of carbs due to blood sugar issues, but as long as it is complex carbs, I am good all day. Good luck on it and I know you are going to do very well. Keep us posted, and maybe even start a log so we can motivate you.

  6. #6
    Founding Member Mini-G's Avatar
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    The only thing is is I'm a FIRM believer in carbs. Like none of this cutting carbs out and cutting back thing.. I just don't believe in it. 40:40:20 is the same macro split I follow even while bulking just with a surplus instead of a deficit. And I know.... I'm a bakery monster. But I haven't cheated in awhile and all that. Just substituting dirty carbs (ice cream chocolate bake goods) for a little cleaner carbs (yogurt jam etc.) is against my mission because they're still not complex... They're simple carbs and cause insulin spike.

    We all know the body blunts fat mobilization while insulin is released to do its work right. Meaning your body won't use fat as an energy source whatsoever. For us carb sensitive endomorphs 10g of simple carbs will cause a longer insulin spike than it would for you ecto and meso's... It's just a curse. That's why it's a bitch to lose weight by easy to gain..

  7. #7
    Founding Member Mini-G's Avatar
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    Oh and here's an update. I got off work (I work 5am to 5pm) late yesterday so I only for home around 6:15. Could only hit the gym at like 7:30 or so. Closes at 9 on Fridays. So I was a bit worried about it and didn't put in my full cardio and ony did 5 minutes. I only trained biceps and triceps and forearms so it wasn't regarded intense but it was still a decent workout. Trained hard for about 70min.

    Post workout shake was 250ml skim milk-1 and a half scoop of whey-one scoop of waixy maize follow by a shot of 4iu insulin. To which I had 50g fancy rice 45 min later to counter the spike from humalog.

    This mornings weight on empty stomach 321. Getting closer

  8. #8
    VET warmouth's Avatar
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    Keep us updated on the insulin. I know you have a hread on it, but keep updating.

  9. #9
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by warmouth View Post
    Keep us updated on the insulin. I know you have a hread on it, but keep updating.
    If I ever stop the hypoglycemia got me

    Hahahahahahahaha I dunno why but I laughed at that

  10. #10
    Founding Member Mini-G's Avatar
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    Just went for a walk with the dogs in the trails behind my house. So nice to get outside for excercise. Also... Apparently they built some body weight outdoor excercise machines in our town... Weird. We came back through town after the trails and came across these things. They won't last, kids will destroy them in no time.

    Well I wanted to add a pic but it won't let me.. So never mind that then. But the 60 minutes of calorie burning paradise is nice considering today was a cheat day. Also it's a day off. LEGS TOMORROW! Going to be incredible.

  11. #11
    Founding Member Mini-G's Avatar
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    I'm also thinking of adding in Clenbuterol.. What do you all think?

  12. #12
    Founding Member Mini-G's Avatar
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    Fats in the morning.... Yes or no? A friend of mine absolutely forbids fats in the AM so... Just wondering if there's any reason

  13. #13
    Founding Member Mini-G's Avatar
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    Update-

    Did 15 minutes of fairly intense cardio then trained legs.
    5 sets of leg press (2 Warmup 3 Working)
    5 sets of hack squats (1 warm up 4 working)
    3 sets ham curls
    4 sets hyper extensions
    3 sets calve extensions on leg press thang


    Just a really easy legs day today... Nothing special. And I just got back from a 45 min walk/run with the dogs. Did extra today because my girlfriend is baking frosted cinnamon rolls.

    Of course I'm going to eat some

  14. #14
    Founding Member Mini-G's Avatar
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    So I started this diet fresh from 333lbs.. Only started posting here at 321 so that's not bad I lost 12 lbs befor I even started. I'm down to 317 as of this morning! Steady dropping. I feel it's way too fast but I'm not sure why because I've been eating to maintenance and eating all the extra calories from training. My deficit is 300 a day. Kinda scared I'm losing mass for some reason.

    Training chest- killing it

  15. #15
    Founding Member Mini-G's Avatar
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    More accurately:
    Started 333 @ .334% BF
    Now. 317 @ .326% BF

    That's the good news. Bad news is I took a shot of insulin and the hypo hit me within 25-30 min rather than the 45-60 min it's suppose to be and I wasn't expecting it at all. But it's ok I had made my shake with waixy maize well before hand


    Addition to this.. Post cycle I went into a bit of a dive and didn't twin for a good two or three weeks and ate like SHIT... Like I mean bad. So I lost 8lbs LBM from that. Yeah. My body eats muscle that fast. But I'm still holding strong with this diet and am burning mostly/only fat !!
    Last edited by Mini-G; 04-22-2013 at 08:32 PM.

  16. #16
    Founding Member kubes's Avatar
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    Quote Originally Posted by Mini-G View Post
    Fats in the morning.... Yes or no? A friend of mine absolutely forbids fats in the AM so... Just wondering if there's any reason
    I prefer the fats with my meals after breakfast. No science backing this i just like to jump start my metabolism first thing in the am to break the fast. Breakfast is the biggest meal of the day for me usually consisting of 12 egg whites 2 yolks, 1 Ezekiel Muffin and a 16 oz glass of oj. That about 40 grams pro 90 carbs and just the little bit of fats that i get from the 2 egg yolks a serving or 2 of fats.

  17. #17
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    I prefer the fats with my meals after breakfast. No science backing this i just like to jump start my metabolism first thing in the am to break the fast. Breakfast is the biggest meal of the day for me usually consisting of 12 egg whites 2 yolks, 1 Ezekiel Muffin and a 16 oz glass of oj. That about 40 grams pro 90 carbs and just the little bit of fats that i get from the 2 egg yolks a serving or 2 of fats.
    Yeah I always believed in getting the easiest and fastest digesting food in the morning... Simple sugars (orange juice in your case) because that in itself will really JUMP your metabolism and body... I mean it makes sense and I read it somewhere as well. But I also heard that GH secretion is highest in the AM and that simple carbs blunt it's output. I've no idea how true this is... Couldn't find any studies to back it. Maybe someone here knows?

  18. #18
    Founding Member kubes's Avatar
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    Quote Originally Posted by Mini-G View Post
    Yeah I always believed in getting the easiest and fastest digesting food in the morning... Simple sugars (orange juice in your case) because that in itself will really JUMP your metabolism and body... I mean it makes sense and I read it somewhere as well. But I also heard that GH secretion is highest in the AM and that simple carbs blunt it's output. I've no idea how true this is... Couldn't find any studies to back it. Maybe someone here knows?
    Bingo.... On the GH i thought your biggest output was at night when you are sleeping? That is why so many bodybuilders take it in the morning after they wake so they don't interrupt the body natural production?

  19. #19
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Bingo.... On the GH i thought your biggest output was at night when you are sleeping? That is why so many bodybuilders take it in the morning after they wake so they don't interrupt the body natural production?
    That sounds familiar... Maybe as you wake up its high and is coming down. I'd like to see a study on it. Maybe that will be my project for tonight's night shift

  20. #20
    Founding Member kubes's Avatar
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    Quote Originally Posted by Mini-G View Post
    That sounds familiar... Maybe as you wake up its high and is coming down. I'd like to see a study on it. Maybe that will be my project for tonight's night shift
    I will look into it as well After i get home from the afternoon sports

  21. #21
    Founding Member Mini-G's Avatar
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    Update:

    I didn't do any cardio today.. Killed legs yesterday and I didn't really have it in me but it did feel nice to have a day off of that. I trained chest though and went to town on it!
    Did
    Decline barbell bench press
    Incline bench press on smith machine
    Seated hammer strength press
    Pec dec

    Was simple like usual but effective. I can definitely see an increase in mass in my chest with the pump I had. Love it'!! Can't wait for the dieting to pay off so I can see the definition for the first time In my life

  22. #22
    Founding Member Mini-G's Avatar
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    Alright! Finally done my night shift stretch... Back day today. I finally have good thick results so I'm going to go HAM today.

    I just woke up (2:30) I like to get a full 7 hours after my last night shift I find it helps my transition period. If any of you are shift workers I know you feel the pain.

    Just had meal 1 which was:
    4 slices of e-bread
    10g of olive oil butter
    30g of natty peanut butter
    And a shake with milk and whey.

    Huge 1000 calorie breakfast but I need to get my nutrition in in big doses today e cause ill only be up for like 10 hours...

  23. #23
    Founding Member kubes's Avatar
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    Is it a 3 meal day for you today?

  24. #24
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Is it a 3 meal day for you today?
    Hopefully not. Just that I got off night shift and slept til 2:30.. I don't really wanna stay up late just to get meals. So ill try to split it up from now on. Mid size portions every 2 hours rather than a big meal every 3

  25. #25
    Founding Member kubes's Avatar
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    Gotcha do you eat much fruit for carbs?

  26. #26
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Gotcha do you eat much fruit for carbs?
    None. I'm not a fruit person lol

  27. #27
    Founding Member Mini-G's Avatar
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    Got my 8 hours in after work today. Got home at 6:20 AM from work ad slept til 2:30pm lol. Got up and had a huge 1000 calorie meal (have to get my macros in before 12)..

    Did 30 minutes on the treadmill today while I waited for a buddy them trained back. Did:
    Pull downs
    Bent over rows (wide grip)
    Cable rows superset with band rows
    Stretchers
    Reverse pec dec
    Hammer strength mid grip row superset with straight arm pull downs

    Alot of rows, I know. I haven't checked my weight because my body always tends to carry like 3838383 lbs of water weight when I switch to night shifts. That and I may or may not of had a steak and cheese sub from subway..... It may or may not of been double meat on 9 grain with honey mustard sauce.

    Fml.

  28. #28
    Founding Member kubes's Avatar
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    Subway.... I like the roasted chicken breast sandwich! Keep up the intensity bro

  29. #29
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Subway.... I like the roasted chicken breast sandwich! Keep up the intensity bro
    That's pretty well all I eat from there!! Oven roasted chicken on 9 grain with honey mustard. Healthiest you can eat with sauce!!

  30. #30
    Founding Member kubes's Avatar
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    Quote Originally Posted by Mini-G View Post
    That's pretty well all I eat from there!! Oven roasted chicken on 9 grain with honey mustard. Healthiest you can eat with sauce!!
    Exact same sandwich that I get. On a cheat meal I get one cookie with it and that's my cheat for the week

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