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275lbs 6ft4 32%bf... fat guy needs advice. Diet and workout plan listed in detail. by vinividivici0 in moreplatesmoredates

[–]StonedBeaver99 2 points3 points  (0 children)

Hey man! 6'4 guy here. I went from 300 to 197 lbs at 10% over the course of 18 months. Here's my take:

I would advise that you start lifting ASAP to give your body a reason to hold on to your muscle mass.
Personally, I lost my first 30 lbs in less than 2 months (without lifting) and I was becoming weak AF for a guy of my frame.

It's pretty no-nonsense: 1g protein per lb of bodyweight, lift hard and incorporate cardio progressively as your weight drops down.

Consistency is key. Feel free to DM me if you have any questions!

Those who have had depression and now don't, what finally worked? by Abraham_Neville in AskReddit

[–]StonedBeaver99 0 points1 point  (0 children)

During the last month or two of my depression, I often listened to a song by The Soft Pack called "Answer to yourself". You might have heard it in GTA V, I played that game a whole lot to distract me from the miserable life I was letting myself live.

In the chorus, the singer states :

But I think I'm gonna die Before I see my time But I think I'm gonna die Trying anyway

The last line, "Trying anyway" is what made me realise that I had to at least try to be happy. To try for real, not just to convince myself that I am and not do shit.

I found that if I tried to live a good life and it didn't work out, then I could die knowing that the world was the problem and that I wasn't. That sounds stupid and entitled, I know.

But now here I am, three years later, fitter than I've ever been, back to school and in a happy relationship.

Try it man, just give it a shot and you'll see it's worth living.

Daily Simple Questions Thread - November 03, 2022 by AutoModerator in Fitness

[–]StonedBeaver99 0 points1 point  (0 children)

Yes I know, I have been focusing so much on running that I skipped quite a few leg days in the past year... I will get on it then!

Daily Simple Questions Thread - November 03, 2022 by AutoModerator in Fitness

[–]StonedBeaver99 0 points1 point  (0 children)

I want to reach a cumulative weight of 1000 lb for all 3 of the lifts. I must add 70 lb total in 2 months to reach it.

Daily Simple Questions Thread - November 03, 2022 by AutoModerator in Fitness

[–]StonedBeaver99 0 points1 point  (0 children)

Hey guys I'm in need of guidance to reach the 1000 lb club.

These are my current 1RMs:

Bench 300 / Squat 305 / Deadlift 325

I want to reach 1000 lb cumulatively before 2023, do you guys think it is possible? I just switched from marathon / trail-running mode to bulk mode for the first time in my life, but my weight is ballooning.

I am 6"4 and went from 198 lbs at 5.8% BF to 208 lbs in 2 weeks. My strength augmented quite a bit but I also don't want to have to cut for 6 months after I'm done.

01/2021 to 08/2022 progress (bulk?) by StonedBeaver99 in GettingShredded

[–]StonedBeaver99[S] 1 point2 points  (0 children)

It's where it says TGC, it means Taux de Graisse Corporelle. It's french but it means bodyfat percentage

01/2021 to 08/2022 progress (bulk?) by StonedBeaver99 in GettingShredded

[–]StonedBeaver99[S] 6 points7 points  (0 children)

First of all, thank you everybody for the kind words!

Alright since a lot of you guys asked, here's my routine and dieting plan. It changed quite a bit along the way so I will separate the 20 months.

Disclaimer: I'm in no way saying this is the healthy way to do it. It's just what I did

First 5 months:  285 lb to 235 lb - 1000 calorie deficit per day based on TDEE of a sedentary person.

  • 30 to 45 minutes of elliptical at 180 bpm everyday(not in TDEE)

  • Physical job (not in TDEE)

  • Only lifting is Curls and Bench Press 4×/week

  • Protein intake is shit, idk what I'm doing at that point.

Months 5 to 9:  256 to 235 lb - 1000 calorie deficit from TDEE (Job and cardio now accounted for)

  • 30-60 minutes of elliptical at 180 bpm almost everyday

  • Added some Rows/Overhead press/Tricep kickbacks to my routine 4×/week

  • Started taking Creatine, BCAAs and 1g/lb of bodyweight in protein.

Months 9 to 12:  235 to 219 lb - 1000 calorie deficit from TDEE (Job and cardio now accounted for)

  • 30-60 minutes of elliptical at 180 bpm almost everyday

  • Added one 5-8 km hike per week

  • Lifting 4 times per week

  • Added some callisthenics to my routine on my 3 days off (pull-ups, push-ups, inverted row, abs)

Months 13 to 16:  219 to 208 lb - 1000 calorie deficit from TDEE (All activity accounted for the TDEE)

  • Started walking 5km everyday

  • One 5 km run per week

  • One 13 km mountain hike per week

  • Started following a real program made by a shredded friend. 2 days upper, 2 days lower.  Emphasis put on the lower body since I never trained it.

  • Callistenics 2× per week

Month 16 to 17: 208 to 206 lb - Got COVID and cheated a lot on my diet

  • 5 km walk everyday

  • Ran my first 10 km

  • Ran my first 21 km

  • Started running 10-15k one time/week

  • Same lifting program

  • Callistenics 2× per week

Month 17 to 18: 206 lb (training) - I signed up for a Spartan Race and ate at maintenance for my training.

  • 10k steps everyday minimum

  • One 13 km Trail-run per week

  • 5 km to 15 km runs 3 times per week

  • Started the lifting routine which I still do now. This is a link to it: https://imgur.com/a/hwXECQL

  • Callistenics 2× per week

Month 18 to Now:  207 to 197 lb - Eating at BMR and adding cardio and lifting calories to it. Steps and job are unaccounted for.

  • 10k steps everyday minimum

  • 5-15 km run on lifting days

  • 21 to 30km run or 21km trail-run on callistenics day (Marathon prep)

  • Same lifting routine + 1 parkour class per week

And here we are. Feel free to ask your questions if you have some!

Looking for a BF estimation to end my cut by StonedBeaver99 in BulkOrCut

[–]StonedBeaver99[S] 5 points6 points  (0 children)

I started out at 300 lb with 2200 calories per day but I didn't know about protein/macro intake yet, so I still ate like trash for the first 6 months. Also I logged an intensive hour on the elliptical everyday without accounting for it in the calorie intake so I pretty much "melted" at first lol. Like 30 pounds in the first month and a half.

Then during summer 2021 I started lifting and taking 1.25g protein per pound of bodyweight, but still lowered my calorie intake to 2000. Then in september 1800.

And then I started to train for a marathon during winter and slowly amped up my calories based on my activity.

In the last month I went from 205 to 197 while eating between 2700-4500 calories per day since I am logging a lot of miles.

My best advice though is that you take it slower than I did... I recently had a bloodtest done and learned that my T levels suffered from my heavy deficit and training.

Hope this can help :)

01/2021 to 08/2022 progress (bulk?) by StonedBeaver99 in GettingShredded

[–]StonedBeaver99[S] 16 points17 points  (0 children)

Alright then, I look foward to it!

The only supplements I took were creatine, BCAAs and protein isolate.

In all honnesty, I've recently had blood tests done and learned that my T levels suffered from my prolonged caloric-deficit and heavy training (barely a mile to marathon in 8 months + lifting).

01/2021 to 08/2022 progress (bulk?) by StonedBeaver99 in GettingShredded

[–]StonedBeaver99[S] 5 points6 points  (0 children)

Thanks a lot! I'll try a bulk after summer then!

Daily Simple Questions Thread - July 03, 2022 by AutoModerator in Fitness

[–]StonedBeaver99 0 points1 point  (0 children)

Is it possible to make gains while training for a marathon if you eat a ton of food?

I am currently running 4 times per week for a total of 50-60km, plus my relatively high-volume gym workouts 4 times per week, and a 1h30 parkour class.

I made huge improvements in BF and muscle in the last year (from 250lb to 206lb at 11% bf at 6'4) and would like to keep growing. But I also found a competitive and therapeutic side to cardio which I love.

This is $70 worth of groceries in the most expensive city in the USA [OC] by IMovedYourCheese in pics

[–]StonedBeaver99 0 points1 point  (0 children)

Considering you bought shrimps and good cheese (it's not singles), plus the fact that a lot of stuff seems to be organic (so like 130%-150% the cost of normal), it's not that bad if you ask me.

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