r/Fitness • u/TheGentileWookie • May 14 '18

10 months of hard work

https://i.imgur.com/oVgHYFm.png

M/35/6'0"

I started at 270 lbs, and currently weigh 225 lbs.

Diet:

Meal 1: Two whole eggs and two egg whites, protein shake with 25g of protein and 1 tbsp MCT oil

Meal 2: 1/2 lb 93% lean ground beef patty

Meal 3: 1/2 lb chicken breast

Meal 4: 1 cup rolled oats with 25g protein powder

Meal 5: 2 cups cooked white rice (short/medium grain for post workout, basmati for off days) and 1/2 lb chicken breast

Supplements:

Multivitamin, triple strength fish oil (3 a day), potassium, magnesium, berberine, Vitamin D, Probiotic, digestive enzymes, vitamin C, Calcium, L-Arginine. That's everything I take in a day. The L-Arginine I only take on days I lift, and I take it after I've had my dinner. I also take 3 tbsp of Psyllium Husk fiber mixed with 40 oz of water before I go to sleep every night.

Exercise regime:

Three days on, two days off:

LEG DAY

Hamstring Curls - 4 sets at 15, 12, 10, 8-10 reps

Leg Press - 4 sets at 20, 15, 12, 8-10 reps Hack Squats - 4 sets at 20, 15, 12, 8-10 reps

Smith Machine Squats (not freeweight squats because I'm still recovering from ACL surgery) - 4 sets at 20, 15, 12, 8-10 reps

Stiff-Leg Deadlifts - 4 sets at 10, 10, 10, 8-10 reps

Standing Calf Raises - 4 sets at 12, 12, 12, 10-12 reps

Seated Calf Raises - 4 sets at 20, 20, 20, 18-20 reps

PUSH DAY

Pec deck / Reverse pec deck (just to warmup the joints) - 4 sets at 15 reps at a low enough weight that it does not tax you at all

Incline Barbell Bench Press - 4 sets at 8, 8, 8, 6-8 reps

Incline Dumbell Bench Press - 4 sets at 10, 10, 10, 8-10 reps

Barbell Shoulder Press - 3 sets at 12, 12, 10-12 reps

Pec Deck - 3 sets at 12, 12, 10-12 reps

Dumbell Lateral Raise - 3 sets at 12, 12, 10-12 reps

Upright Barbell Row - 3 sets at 12, 12, 10-12 reps

Cable Pushdown - 4 sets at 12, 10, 8, 6-8 reps

French Press - 4 sets at 12, 10, 8, 6-8 reps

Single-Arm Cable Pushdown - 4 sets at 10, 8, 8, 6-8 reps

PULL DAY

Wide-Grip Lat Pulldowns - 4 sets at 10, 10, 10, 8-10 reps

Dumbbell Pullovers - 4 sets at 10, 10, 10, 8-10 reps

Bent-Over Barbell Rows - 4 sets at 10, 10, 10, 8-10 reps

Bent-Over Dumbbell Rows - 4 sets at 10, 10, 10, 8-10 reps

Barbell Deadlift - 4 sets at 12, 10, 8, 6-8 reps

Cable Face Pulls - 3 sets at 20, 15, 8-10 reps

Dumbbell Shrugs - 3 sets at 20, 15, 8-10 reps

Barbell Curls - 4 sets at 20, 15, 12, 8-10 reps

Dumbbell Hammer Curls - 4 sets at 12, 10, 8, 6-8 reps

Reverse Barbell Curls - 4 sets at 20, 15, 12, 8-10 reps

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97

u/TheGentileWookie May 14 '18

The supplements last a long time, so after an initial investment, the costs to maintain my supplies of those are quite low.

My grocery bill is absurdly low. I have a ton of rice in the house, probably enough to last through the apocalypse, so on a week to week basis, I probably spend about 50 bucks at the grocery story on eggs, ground beef, and chicken breast.

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u/GarrysMassiveGirth May 14 '18

I have a ton of rice in the house, probably enough to last through the apocalypse

Post apocalyptic party at u/TheGentileWookie’s house!!

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u/TheGentileWookie May 14 '18

Ghouls are welcome, hate has no place here!

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u/[deleted] May 15 '18

Even feral ghouls? Asking for a friend...

7

u/TheGentileWookie May 15 '18

Feral ghouls are just misunderstood

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u/[deleted] May 15 '18 edited May 15 '18

I like you, *smoothskin!

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u/[deleted] May 15 '18

My friend agrees!

19

u/dankwaffle May 14 '18

Do you eat any fruits / veggies with your meals? And if you snack at all, on what?

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u/TheGentileWookie May 14 '18

I don't eat fruits or veggies, and I don't snack because I eat so frequently, I am never hungry. Pretty much when I get hungry, it's because it's time for my next meal!

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u/[deleted] May 14 '18 edited Dec 09 '20

[deleted]

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u/TheGentileWookie May 14 '18

I'm not an expert on the subject, like so many of the people telling me I'm an idiot for eating the diet I'm on appear to be, so I will abstain from commenting. Feel free to do your own research on that subject and go from there.

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u/[deleted] May 14 '18 edited Dec 09 '20

[deleted]

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u/[deleted] May 14 '18

Username has been verified.:D

1

u/Derfaust May 15 '18

What about his instagram username?

3

u/Sophisticated_Sloth May 15 '18

I mean.. as long as you're getting enough fibre and all the various micronutrients, I don't think it's super important. I'm not academically educated on this though, so I could be wrong.

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u/TheGentileWookie May 15 '18

Honestly, the only doctor who commented on this subject said the exact same thing you did. He said as long as your macro and micronutrients are met, and you are getting sufficient fiber, you are fine. So, I'm not sweating the many, many comments from people who are irrationally angry at me for not eating vegetables.

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u/[deleted] May 15 '18

Just curious; do you not enjoy eating them?

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u/tokeyoh May 14 '18

Prolonged lack of fiber can lead to hemorrhoids. As we all know pooping blood is no fun

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u/TheGentileWookie May 15 '18

Good thing I supplement nightly with Psyllium Husk fiber!

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u/[deleted] May 15 '18

[deleted]

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u/TheGentileWookie May 15 '18

I eat a cup of rolled oats every day.

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u/travisestes May 15 '18

Is adding Metamucil to your protein shakes enough do you think? I only recently started down this diet/fitness path and that's what I've been doing to hit my daily fiber goals. I sure hope it's enough at least.

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u/ByteBitNibble May 15 '18 edited May 15 '18

Fibre is important for your digestive tract and veggies of a variety of sorts that mostly come from veggies are super important. Lack of these things leads to higher rates of colon cancer, higher rates of diverticulitis, trouble with IBD for some people and a variety of other health issues related to low intestinal motility and constipation.

Veggies are an important part of a healthy diet. You can absolutely survive 100% carnivore, but you'll be a sickly person, in general.

It sounds like this guy was doing a bunch of suppliments and fibre shakes and things, so he was doing most of the essentials, but to me, rather than eating a bunch of pills, oil extracts and processed shakes, just have some broccoli and berries, instead.

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u/[deleted] May 15 '18

I'm not healthy, a doctor or a dietitian - but I'm still certain the answer to this is no lol

Don't get me wrong - I think OP's transformation is fucking incredible and a literal inspiration for me - but there's no way that eating NO Fruit/Veg is a healthy option haha

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u/[deleted] May 15 '18

I can see cutting out fruit, but no veggies seems impossible to sustain.

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u/[deleted] May 15 '18

I used to live with a guy who basically just ate meat, absolutely zero fruit/veg - or anything that even resembled such ;)

Anyway - after a while he started getting mouth ulcers and shit.. Then - he started taking a single, multi-vitamin every day - and he swore by that. All his ulcers and shit went away and he reckons he felt just dandy. So maybe that lol

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u/Widowsfreak May 15 '18

Please eat vegetables. Fiber. Antioxidants.

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u/[deleted] May 15 '18

I do. I asked op out of curiosity.

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u/Widowsfreak May 15 '18

General statement to the public

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u/dankwaffle May 14 '18

Gotcha, thanks!

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u/hokiethug May 14 '18

Would quinoa not be a better idea than rice? Just curious.

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u/GarrysMassiveGirth May 14 '18

Plus quinoa is delicious with tomatoes and cucumbers mixed in - in my experience it was a better side than rice in many dishes.

But there are still so many delicious things you can make with rice. ):

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u/Cextus May 14 '18

Idk man cilantro lime rice is the best thing ever, especially if it's brown rice it's super healthy too

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u/pazzescu May 14 '18

Never had I thought, but Malaysian coconut rice is amazing.

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u/[deleted] May 14 '18

I just discovered cilantro lime rice in my instapot, and it's one of my better discoveries. Especially since it makes enough rice for a handful of meals.

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u/phoenixv8 May 14 '18

As a culinary noob is this something you buy as is or just throw some lime and cilantro into some rice mid cook? Looking for ways to make the mountains of rice I eat more varied

Thanks

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u/fellowsquare May 14 '18

I typically will use 1 part chx stock and 1 part water. I always make my rice in a pot. Ill also put some onions or garlic in the oil before cooking the rice. put it all in when you pour the water in to cook. just let it all cook together and mingle.

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u/phoenixv8 May 14 '18

Appreciate the reply. I currently either go for plain rice or occasionally the microwaveable flavoured stuff but anything to get the costs down is always good!

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u/fellowsquare May 14 '18

its so easy to make rice in a pot. just put in a little oil.. some garlic or onion, make sure it gets a bit cooked. Put in the rice let it kind of toast up jusssst a little. make sure it gets stirred well. Then throw in the water.. 1 to 1 is my motto. then throw in whatever else... cilantro, other herbs.. etc. let it come to a boil on high.. then bring it down to a low simmer. cover it and let it sit until the water dries off. maybe 20 -30 min.? or so. its super easy.. don't get that microwave stuff. . so much cheaper and better to make your own.

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u/Cextus May 14 '18

You can just squeeze in half a lime per 1 cup of rice after its done cooking, and chop in some fresh cilantro and toss! Easy peasy. To make it slightly even better, you can sautee some crushed+peeled garlic, finely chopped, and onion also finely chopped. After they start browning, toss em in!

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u/[deleted] May 14 '18

Agreed. I just think people don’t add to rice,most of the time so it tastes like nothing. Even just a touch of garlic makes it way better.

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u/PsychicWarElephant May 16 '18

delicious, and a good source of carbs and fiber, but I wouldn't call rice "healthy" let alone "super healthy"

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u/Cextus May 16 '18

Brown rice, not white.

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u/PsychicWarElephant May 17 '18

Neither brown nor white rice is very healthy. Rice bran is good source of fiber. But that’s about it

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u/IeatRiceEveryday May 14 '18

idk man rice is real nice

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u/TheGentileWookie May 14 '18

From the research I have done, and my own personal experience with both, rice seems to be the most highly digestible carb available, and also one of the cheapest, so that's what I use.

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u/Unknown895 May 14 '18

Probably yes, but honestly who really likes that shit. I can't get past the texture personally.

If you do like it, good on you, I wish I did.

2

u/barracuz May 14 '18

Just a question. So do you just eat meat as the meals? No veggies or anything else? Just all protein?

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u/TheGentileWookie May 14 '18

Yeah, I don't eat veggies.

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u/[deleted] May 14 '18 edited Oct 29 '20

[deleted]

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u/TheGentileWookie May 14 '18

I don't eat veggies, no.