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PiccoloPete is trying to better his lifstyle!

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PiccoloPete is trying to better his lifstyle! « : April 12, 2016, 12:07:18 PM »
Hey SR,

I am starting a log because I want to see my progress; I have been eating clean on and off. I believe this is why I am stuck where I am.

My Stats are: Height - 6'2
                      Weight - 221.2 lbs.
                      BF - 25-30% I will update this when I actually figure it out.

My training consists of compound movements and isolation movement followed by some sort of cardio. I have recently reincorporated cardio back into my training regimen. I had cut it out because of time constraints. I have a 9 month old daughter and I hate being away most of the day because of work and gym. I try to work out 4-5 days a week.

My split is: Mon - Legs
                  Tues - Chest/Shoulders
                  Wed - Back
                  Thurs - Off
                  Fri - Legs/ab work
                  Sat - Arms
My diet consists of lean red meats, fish, chicken brown rice, sweet potatoes, oats, eggs and egg whites and veggies. I am currently trying to eat 180gr of both carbs and protein with 40gr of fats. My supplements that I am taking and have been taking include Myprotein impact whey, LGI fully loaded, DPOL, and as of yesterday I am taking Combustion by BPS. I will be logging this last product.

If anyone has any input or advice I look forward to learning and hopefully leaning my Fat self-down!
« Last Edit: January 04, 2017, 11:36:07 AM by PiccoloPete »
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« Reply #1: April 12, 2016, 02:19:32 PM »
I will watch.

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« Reply #2: April 12, 2016, 03:17:36 PM »
I'll follow along

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« Reply #3: April 12, 2016, 04:21:19 PM »
The path of the righteous body builder is beset on all sides by the iniquities of the jealous and the tyranny of greedy supplement manufacturers. Blessed is he who, in the name of health and fitness, shepherds the weak through the valley of supplement darkness, for he is truly his brother's keeper.

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« Reply #4: April 12, 2016, 04:56:31 PM »
Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don't make the same mistake

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« Reply #5: April 12, 2016, 09:49:53 PM »
Let's see this transformation!
There was something different about her..something special. And he couldn't quite place it...but it was in the way she moved...and what she did..

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« Reply #6: April 13, 2016, 01:20:07 AM »
Be kind, rewind

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« Reply #7: April 13, 2016, 09:29:24 AM »
You got it right. Diet is the key!

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« Reply #8: April 13, 2016, 10:42:56 AM »
Sub'd. Great intro man. Calories seem a bit low for your current body weight, but see how the first few weeks go and adjust as necessary. Good luck with your progress!
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« Reply #9: April 14, 2016, 12:57:06 AM »
Thanks for following I will be updating in the Morning PST.
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« Reply #10: April 14, 2016, 01:17:44 PM »
I am going to admit that I started to skip leg day after hurting my back last year. I feel this had made me weaker in most mayor lifts. What am I going to do about that? Well my plan is to do legs twice a week, Mondays and Fridays. This is my 3rd consecutive week not skipping legs and my first week doing legs twice in one week.

4/11/16 - Monday:
10 min of moderate weight - high repetitions (20-30 reps or failure) Calf work. It included the following Standing calf raises, donkey calf raises. I would do both legs in the 20-30 rep range then finish off single legs until failure, then the opposite singles to doubles.

Leg Press:
135lbs x 20reps
225lbs x 20reps
315lbs x 10reps
405lbs x 6reps x 3sets
135 x 14reps

Hack Squats Wide Stance:
135lbs x 10reps x 2sets
185lbs x 10reps x 2sets
225lbs x 7reps x 3sets
285lbs x 4 reps x 3sets

Hack Squats Close Stance:
185lbs x 6reps x 2sets
135lbs x 10 reps x 2sets

Leg extensions:
100lbs x 10reps
80lbs x 10reps
60lbs x 10reps
50lbs x 15 reps
35lbs x 20reps

Romanian deadlifts:
100lbs x 15reps x 5sets

Lying Leg Curls:
60lbs x 25reps
50lbs x 25reps
40lbs x 25reps
30lbs x 25reps

30min cardio session on the stair master.
My food intake was as followed: 1602 Calories, 120g Carbs, 28g Fat, and 206g Protein this comes mostly from whole foods I did supplement with 2 shakes on in the am and one post w/o. I took 3 capsules of Combustion in the am because it is the most convenient for me as I don't want to miss a dose. I felt a sense of alertness and wellbeing all throughout the day.

04/12/16 - Tuesday: I only did chest.

(I hate these numbers :-[ ) Flat Bench press:
Warm up with bar 20reps x 2
135lbs x 20reps x 1set
155lbs x 15reps x 1set
165lbs x 10reps x 1set
185lbs x 10reps x 1set
185lbs x 8reps x 1set
185lbs x 6reps x 1set
135lbs x 10reps x 2sets

Flat Dumbbell press:
75lbs x 12reps x 2sets
70lbs x 10reps x 2sets
60lbs x 12 reps x 2sets
40lbs x 12reps x 3sets

Machine fly’s:
220lbs x 10reps x 2set
160lbs x 12reps x 2sets
120lbs x 15reps x 2sets
Drop set #1 200lbs x 10reps, 150lbs x 10reps, and 100lbs x 10reps
Drop set # 2 180lbs x 10reps, 150lbs x 10reps, and 100lbs x 10reps
30min cardio session, incline @10 with a speed of 3.5-4.

I was really not feeling this chest workout. Even with a full scoop of Fully loaded and my Combustion from the AM. I was hating being in the gym and felt so weak and depleted. I made the mistake of having very little carbs throughout the day. BTW I usually go to the gym after work at around 5:30pm. Day 2 of BPS and it makes me feel good all thought the day just not this day. I blame this on not having enough food fuel for a decent workout.

04/13/16 Wednesday: I ended up doing shoulders because I'm not taking Thursday off.

Warmups: Barbell Front Raises 30lbs x 20reps x 3sets, Dumbbell lateral raises 12.5lbs x 30reps x 3sets.

Barbell Front Raises:
50lbs x 20 reps x 4sets

Dumbbell Lateral Raises:
25lbs x 20reps x 4 sets

Overhead Press:
135lbs x 3reps x 3sets
115lbs x 5reps x 3sets
65lbs x 20reps x 3sets

Bent Over Dumbbell Rear Delt Raises:
25lbs x 20reps x 2sets
35lbs x 20reps x 2sets

Machine Lateral Raises:
60lbs x 20reps x 2sets
80lbs x 20reps x 2sets
90lbs x 30 reps x 1set

Machine Shoulder Press:
100lbs x 20reps x 2sets (Wide Grip)
100lbs x 20reps x 2sets (Close Grip)

30 min of HIIT cardio on the treadmill.

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« Reply #11: April 14, 2016, 01:32:41 PM »
I agree with Patterson that the calories may be too restrictive.  That could be why you're feeling fatigued already.  At 220 pounds, the minimum I would suggest is 2200 calories per day, and even that is on the low side. At 1600 calories, yeah the weight will come flying off at first, but a lot of it will be muscle.
« Last Edit: April 14, 2016, 01:36:26 PM by JayT »

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« Reply #12: April 14, 2016, 01:43:13 PM »
Yeah thats super low. That's about where I am right now at 152lbs for cutting. No wonder you are feeling like poo. You shouldn't need to be that low to be in a defecit.

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« Reply #13: April 14, 2016, 02:51:55 PM »
Ok, so I should up the calories to about 2200 and macros should stand at 220C/220P/49F in grams. How does this look? Again I really appreciate the help!
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« Reply #14: April 14, 2016, 03:42:50 PM »
Great log Peter. I'll check in on this as well. Good luck!

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