Approved Log Comeback Transformation Log

[Soidog]

Hi.

Been out of my rutines for about 12 years , and in that time i have gained alot of weight.

Little about myself.
48 yrs
251 lbs
6 ft
Retired fisherman with schlatters and a few old injuries. 25% tear trapezius from weightlifting , and a older injury in my back from military service in the 90' s.

My initial plan thats started today is to get my diet in check with 1500 calories pr day.
Will get into what the diet contains later , as it is important for progress and weightloss.
Also taking multivitamins , magnesium to combat sweethunger along with proteinshake.

My progress toward old habits will be slow , and my only excersise is walking 5km everyday at 90% capacity. (Speed)

Will get back to gym , but first i want to loose abit weight to feel confy .
I do have 2 cycles under my belt , and i do plan to get back on.
But first things first...diet , weightloss , then gym for a while to get strenghten joints and ligaments before anything.

Atleast thats the plan.
150 - 200mg test e later on.

Pictures comming too.

Best regards
Soidog

 

[s.gentz]

Hi.

Been out of my rutines for about 12 years , and in that time i have gained alot of weight.

Little about myself.
48 yrs
251 lbs
6 ft
Retired fisherman with schlatters and a few old injuries. 25% tear trapezius from weightlifting , and a older injury in my back from military service in the 90' s.

My initial plan thats started today is to get my diet in check with 1500 calories pr day.
Will get into what the diet contains later , as it is important for progress and weightloss.
Also taking multivitamins , magnesium to combat sweethunger along with proteinshake.

My progress toward old habits will be slow , and my only excersise is walking 5km everyday at 90% capacity. (Speed)

Will get back to gym , but first i want to loose abit weight to feel confy .
I do have 2 cycles under my belt , and i do plan to get back on.
But first things first...diet , weightloss , then gym for a while to get strenghten joints and ligaments before anything.

Atleast thats the plan.
150 - 200mg test e later on.

Pictures comming too.

Best regards
Soidog

This is too little calories. Start closer to 2300/day but make sure they are good, whole foods. If you start that low you will have nowhere to go once weight loss slows.
Protien-1g per pound 250g 1000cals
Fats- .3g per pound 75 675cals
Carbs- Fill in up to your daily cals. So for now 156g or 625cals
Start here for a few weeks and see how this goes an adjust from there.

 

[the_alcatraz]

Hi.

Been out of my rutines for about 12 years , and in that time i have gained alot of weight.

Little about myself.
48 yrs
251 lbs
6 ft
Retired fisherman with schlatters and a few old injuries. 25% tear trapezius from weightlifting , and a older injury in my back from military service in the 90' s.

My initial plan thats started today is to get my diet in check with 1500 calories pr day.
Will get into what the diet contains later , as it is important for progress and weightloss.
Also taking multivitamins , magnesium to combat sweethunger along with proteinshake.

My progress toward old habits will be slow , and my only excersise is walking 5km everyday at 90% capacity. (Speed)

Will get back to gym , but first i want to loose abit weight to feel confy .
I do have 2 cycles under my belt , and i do plan to get back on.
But first things first...diet , weightloss , then gym for a while to get strenghten joints and ligaments before anything.

Atleast thats the plan.
150 - 200mg test e later on.

Pictures comming too.

Best regards
Soidog

@Soidog welcome to the EF family! happy to see you pushing this out and changing your life.

diet is too low calories
so to get it in check we need to up what you eat
please share diet actual foods and meals and when you eat them
training, start sharing your training routine weights sets reps and when you do them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements please put up a supps list you take

pics
please share pics of you face blurred
pics of your meals as you go
and pics of your training

supps you taking a pic is good
along with gear pics please

check out some of the other LOGs we have on EF:


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[stevesmi]

please get up some pictures so we get an idea of your physique

 

[SteveMobsterG]

Hard to call something a routine when you've not done it for 12 years

 

[Soidog]

This is too little calories. Start closer to 2300/day but make sure they are good, whole foods. If you start that low you will have nowhere to go once weight loss slows.
Protien-1g per pound 250g 1000cals
Fats- .3g per pound 75 675cals
Carbs- Fill in up to your daily cals. So for now 156g or 625cals
Start here for a few weeks and see how this goes an adjust from there.

Thanks for your advice.
Figured this was just an kickstart diet...nothing is carved i stone.

 

[Soidog]

Hard to call something a routine when you've not done it for 12 years

Like i said i have been out of routines for 12 yrs. Like nothing

 

[Soidog]

Taking pictures first of current situation.

 

[Soidog]

One pic from 2012

 

[Soidog]

One from around 2011

 

[Quadsweep]

it's okay we like comeback stories
have you seen the other logs and how much progress people have made?

 

[BodyMonster34]

Bro I think you look good now
I like my men big

 

[JasonPriest]

it starts with the kitchen obviously
and then I would be doing fasted cardio every single day

 

[wootoom]

I'm looking forward to working with you so you can achieve your goals
it's okay if it's been 12 years now is the time to start

 

[Vadim Fedorov]

I'm looking for to see what kind of progress you may
this one is going to be epic

 

[2Thick]

it will be a lot of fun for sure
we want to see you succeed

 

[e2]

I'm looking forward to seeing some updates
make sure you focus on fat burn

 

[StevenDarwinMD]

APPROVED LOG

 

[Soidog]

it's okay we like comeback stories
have you seen the other logs and how much progress people have made?

Good to hear.
Yes i have read some , but still reading on here

 

[Soidog]

Bro I think you look good now
I like my men big

Kind words but tbh i am embarrased.

 

[Soidog]

As mentioned earlyer fasting cardio will be implemented.
Will start updating my food and supplements tonight hopefully , so you can adress whats needed.

Thanks for the friendly wishes.

Soidog

 

[Ulter]

You will do fine don't worry
we've helped so many people achieve their dreams will do the same for you

 

[chesty]

make sure you constantly update your diet
be honest though that's the key

 

[ROIDDERS]

everything needs to be logged especially early on
and don't worry about posting pictures this is a judgment-free Zone

 

[ceo]

Bros it's important to get pictures now up
this way we can see your progress as things go along

 

[Soidog]

Bros it's important to get pictures now up
this way we can see your progress as things go along

See post 8
Maby to few photos?

 

[MUSTANG_18]

As mentioned earlyer fasting cardio will be implemented.
Will start updating my food and supplements tonight hopefully , so you can adress whats needed.

Thanks for the friendly wishes.

Soidog

See post 8
Maby to few photos?

@Soidog yup saw you rpics
we need to work on improvements as a team bro

cardio in AM fasted a start

also please share diet foods and supps today
and full training
we need to guide you here and need more updates to do that bro

we are your EF family not here to judge you, just here to support you

 

[Soidog]

Brekfast:
60 g oatmeal
2 cups 1% milk
Small teaspoon or strawberry jam
1 capsule multivitamine
350mg magnesium

Lunch:
3 scoops whey
4 cups 1% milk
10g Amino acids with 500ml of water

Dinner:
200 g Chickenbreast skinless coocked
250 g coocked carrots

Supper:
60 g oatmeal
2 cups 1% milk

 

[Soidog]

Morning weight 246 lb
Will add calories on next update , but think this was about 2000 cal.
Made subscription to a gym , so there will be changes to training aswell.

 

[Soidog]

Edit:
Weight is 247

Trying to use lbs for you , but normally i go with kilos.

 

[ballin2504]

This is too little calories. Start closer to 2300/day but make sure they are good, whole foods. If you start that low you will have nowhere to go once weight loss slows.
Protien-1g per pound 250g 1000cals
Fats- .3g per pound 75 675cals
Carbs- Fill in up to your daily cals. So for now 156g or 625cals
Start here for a few weeks and see how this goes an adjust from there.

Great layout

 

[25homes]

Hi.

Been out of my rutines for about 12 years , and in that time i have gained alot of weight.

Little about myself.
48 yrs
251 lbs
6 ft
Retired fisherman with schlatters and a few old injuries. 25% tear trapezius from weightlifting , and a older injury in my back from military service in the 90' s.

My initial plan thats started today is to get my diet in check with 1500 calories pr day.
Will get into what the diet contains later , as it is important for progress and weightloss.
Also taking multivitamins , magnesium to combat sweethunger along with proteinshake.

My progress toward old habits will be slow , and my only excersise is walking 5km everyday at 90% capacity. (Speed)

Will get back to gym , but first i want to loose abit weight to feel confy .
I do have 2 cycles under my belt , and i do plan to get back on.
But first things first...diet , weightloss , then gym for a while to get strenghten joints and ligaments before anything.

Atleast thats the plan.
150 - 200mg test e later on.

Pictures comming too.

Best regards
Soidog

Nice keep it comin

 

[Soidog]

Morning weight: 243.6

 

[the_alcatraz]

Morning weight: 243.6

@Soidog you're not putting up any updates man why?
no training
no diet
nothing
can you please post actual updates

 

[Soidog]

@Soidog you're not putting up any updates man why?
no training
no diet
nothing
can you please post actual updates

Sorry will do.
Currently reporting yesterdays log.

40 mins brisk walk low incline before breakfast.

Started using an app for counting calories , but it seem i cannot copy / paste from app.
Might change app later , but for now i will post screenshots.
Hope thats ok.

 

[Noah Wixx]

Comebacks are the best redemption

 

[Tiger Salman Khan]

Good update bro....keep up posted with the progress.........

 

[MUSTANG_18]

Sorry will do.
Currently reporting yesterdays log.

40 mins brisk walk low incline before breakfast.

Started using an app for counting calories , but it seem i cannot copy / paste from app.
Might change app later , but for now i will post screenshots.
Hope thats ok.

@Soidog are you sure your dinner is right? looks like 2 grams protein
can you recheck that

 

[stevesmi]

very nice job man, looki good

 

[SteveMobsterG]

More training info

 

[ceo]

Bros nice to see you're doing a walk

 

[ROIDDERS]

I wouldn't trust those apps anyway with calories

 

[chesty]

you are doing great we are proud of you

 

[Ulter]

make sure you also post more about specific Foods you're eating

 

[StevenDarwinMD]

APPROVED LOG

 

[Soidog]

@Soidog are you sure your dinner is right? looks like 2 grams protein
can you recheck that

It say 63g

 

[e2]

60 grams of protein on a meal is good

 

[2Thick]

I'm about to get some chicken in my stomach as well

 

[Vadim Fedorov]

a brisk walk is solid cardio and low impact

 

[wootoom]

definitely smart to do the fasted cardio and eat after

 

[JasonPriest]

anything going on on a lazy Sunday or you hitting it hard

 

[BodyMonster34]

bro let's see some updated pics

 

[Quadsweep]

keep up the good work you're grinding along

 

[ballin2504]

Nice job big guy

 

[MasonicBodybuilder]

Good to see the update man.

 

[Soidog]

First trip to gym...wohoo.

Warmup 7.5 mins cycling

Legpress 5 x 15 @ 135lbs
Chestpress 5 x 15 @ 90 lbs
Seated row 5 x 15 @ 65 lbs
Curls 5 x 15 @ 12 lbs

Cycling 7.5 mins

Duration 40 mins
Taking everything real easy to get a feel for things.
Good energy still even at low cal diet , but will adjust this as i go.

Breakfast : oatmeal with milk (1% fat) + tiny teaspoon jam.
330 cal.

 

[25homes]

Sorry will do.
Currently reporting yesterdays log.

40 mins brisk walk low incline before breakfast.

Started using an app for counting calories , but it seem i cannot copy / paste from app.
Might change app later , but for now i will post screenshots.
Hope thats ok.

Nice update

 

[stevesmi]

always exciting to hit the gym

 

[MUSTANG_18]

First trip to gym...wohoo.

Warmup 7.5 mins cycling

Legpress 5 x 15 @ 135lbs
Chestpress 5 x 15 @ 90 lbs
Seated row 5 x 15 @ 65 lbs
Curls 5 x 15 @ 12 lbs

Cycling 7.5 mins

Duration 40 mins
Taking everything real easy to get a feel for things.
Good energy still even at low cal diet , but will adjust this as i go.

Breakfast : oatmeal with milk (1% fat) + tiny teaspoon jam.
330 cal.

@Soidog first update on the gym push bro

perfect and this week stay with 7.5min cardio but next week we need to start 15/15

on the diet i see breakfast how about rest?

 

[Noah Wixx]

Need the full diet picture.

 

[Soidog]

Lunch

 

[Soidog]

Dinner

 

[Soidog]

@Soidog first update on the gym push bro

perfect and this week stay with 7.5min cardio but next week we need to start 15/15

on the diet i see breakfast how about rest?

Yes will increase cardio next week.

 

[SteveMobsterG]

That leg press isn't even bodyweight

 

[MUSTANG_18]

Yes will increase cardio next week.

@Soidog update us as you go bro

 

[Soidog]

That leg press isn't even bodyweight

Right..

 

[e2]

nice food pictures I like the eggs

 

[2Thick]

eggs are definitely cool you can make them all different ways

 

[Vadim Fedorov]

make sure the eggs are Farm Fresh that's very important

 

[wootoom]

keep up the good work man keep tightening things up

 

[JasonPriest]

definitely keep tightening up the diet separate the good stuff from the bad stuff

 

[BodyMonster34]

bro how about some red meat

 

[Quadsweep]

great job posting up the food pictures that really helps tell us what you're eating

 

[25homes]

First trip to gym...wohoo.

Warmup 7.5 mins cycling

Legpress 5 x 15 @ 135lbs
Chestpress 5 x 15 @ 90 lbs
Seated row 5 x 15 @ 65 lbs
Curls 5 x 15 @ 12 lbs

Cycling 7.5 mins

Duration 40 mins
Taking everything real easy to get a feel for things.
Good energy still even at low cal diet , but will adjust this as i go.

Breakfast : oatmeal with milk (1% fat) + tiny teaspoon jam.
330 cal.

Foods looks good

 

[StevenDarwinMD]

APPROVED LOG

 

[Tiger Salman Khan]

Good work dude....amazing progress so far........

 

[Ulter]

nothing bad to say your workouts are solid

 

[chesty]

maybe add in some high intensity cardio

 

[ROIDDERS]

nice job on the workouts you're pushing hard

 

[ceo]

bros you are the man for sure I love what you're doing

 

[ballin2504]

Great job training

 

[MasonicBodybuilder]

Definitely swap out the milk and just use water in your oats. You can flavour it with other health things too like fruit, cinnamon, etc.