I started lifting again in August 2008 after a long layoff from fitness. I was eating too much because I just rationalized it by being vegan & eating organic. I’d never done much basic barbell training (mostly machines/isolation prior) & was interested in getting back into resistance training in a different way. I bought Starting Strength to learn about the squatting, deadlifting & pressing. I was a very out of shape 216 lbs, 6’1”. I wasn’t too concerned with dropping fat at first, I just wanted to get in the weight room 3x/week, get strong, and spend some time on my bike regularly.
On March 1 I had gotten a lot stronger & put on some weight too, up to 228. I decided to go on a weight loss program to drop some fat before summer. I did my first caliper bodyfat % test & was surprised that I was 27.5%, this was much higher than I would have guessed, but at least I had an idea of how much work I had ahead of me. I organized my nutritional goals & started getting 1g/lb protein while keeping other calories low. As of today I’m 211, 19%-23% BF depending on the caliper method I use.
My goal is to get to 200 or below by June 28, while maintaining lean body mass. I’ll be doing a vegan low carb diet, getting my protein from seitan, tofu & lots of gemma. I will be eating lots of green veggies, nutritional yeast & 1 tablespoon flax oil daily. Daily calorie intake will be below 1500, except I will be doing a once/week carb refeed & once/week free meal.
I’ve been trying to lift 3x week, but I’m had some pretty intense DOMS the past few weeks that has shut down my 3rd workout. This week I started taking 800mg Ibuprofen 3x day in hopes I won’t be too sore for my Saturday workout. I don’t know if it helps DOMS, but I also started supplementing Potassium & Magnesium this week, which gave me a lot of energy.
Ultimately I want to get down to 10% BF, which should be in the 180s. This will probably be an August goal, I will have to re-assess after I get sub 200. After that I will start bulking, & am considering entering my first powerlifting meet in October. I really enjoy PL lifts, ultimately I'd like to get a 300 bench/400 squat/500 DL.
I go for afternoon bikes occasionally & also get to yoga 2-3x/week. I live in close in SE Portland so I bike for transportation most of the time too & get plenty of low intensity cardio this way. Since cutting I’ve pared down my two weight workouts. I have had some modest strength gains but I’m just trying to maintain what I have. Here are my workouts for Tues/Thurs this week, omitting warm-ups:
DB Bench Press 3x3x95, 8x70
Calf raises 3x8x115
Bar Holds 3x255
Squat 2x5x265, 8x205
Seated Overhead DB Press 2x5x55
Barbell Curls: 2 x 8 x 70
Saturday will be a repeat of Tuesday.
Pretty obvious from photos some general fat loss will do me a lot of good, I will worry about details after that
If you read even half of this, thanks!