This is an opinion website that offers information of a general nature and none of the opinions should be construed as advice. Nothing contained within the site is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to Good Looking Loser. Nothing stated shall be construed to serve as a replacement for competent advice from professionals.
Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. That is how our community supports itself. I don't recommend anything that I have not used personally or believe in. Thanks!
Starting a log to keep track of progress since I find myself trying to figure out where I'm at and I have no reference to go by:
when I started last week, I weighed in at 144lbs at my lowest weight, I'm probably between 11-12% body fat
I'm going to do a 6 week bulk on ostarine, maybe I'll stop taking after 4 weeks idk.
Workouts for week 1, only did 3 days this week, going to add a 4th day, I do not want to stay at the gym for much longer than 45 min each time.
Flat Barbell Bench Press 215x5 , 205 x5, 185 x6 (I lost quite a bit of strength from where I was a few weeks ago)
Incline Bench Press 145x8, 145 x8, 145 x8
Butterfly Machine 75 x12, 85 x12, 95 x12
Smith Machine Shoulder Press 105x8, 115 x8 115 x8
DB Side Lateral raise 20lbs x10 for 3 sets
DB Upright Row 65x8 for 3 sets
appx 55 min
DB hammer curls 40x7, 35x8, 40x5
Preacher curl machine ?? lbs for 3 sets
Triceps pull down ?? lbs for 5 sets
Lying dumbell tricep extensions ??? lbs for 3 sets
Pull ups(145lbs) sets of 6,6,5
lat pulldown machine 70lbs each side 3 sets of 10
appx 50 min
BB Squats 185lbs x8 for 4 sets (coming back from a back injury, weight for squats should rise dramatically)
Leg extensions 145 lbs for 3 sets of 20
Calf raises 90lbs for 4 sets of 15
appx 35 min.
Going to go add exercises for legs, and going to add another day for deadlifting and abs, and whatever other muscle I think I'm lagging on.
Edit: Starting before pic:
I'm about 147lbs here. I'm a bit bloated in this pic, I had just eaten out, I think it was mexican food that day? lol.
pic is from August 8th
Hey, I'm not particularly keeping track of macros. I'm just trying to make sure I get enough calories in to gain a bit of weight. My goal is .8-1lb gain per week. Overall, I eat the same meals at the same time every day to keep it consistent. The only macro I'm trying to keep consistent is protein 1g/lb of body weight. If I'm not seeing consistent weight gain, I'll add some calories from fat, like add some extra nuts or half of an avocado somewhere in there, on days where I miss meals, I just go all out eating out (obviously within reason). I made a template diet for myself that I may or may not strictly stay on. One thing I will change however, is I will COMPLETELY remove milk(not necessarily dairy) from my diet since I'm starting to break out bad and I suspect is the major increase in dairy(approxamately 4-5 cups of milk almost every day this past week) I've been on this past week. Let me know if you'd like to see my template diet.
milk 1 cup + protein powder (1.5 scoops) 160+190=350
510 calories protein: 47g
assorted fruit 150 calories
mixed nuts 100 calories
tuna with mayo 1/2 container 150 calories
1 tostada 80 calories
480 calories 30g
spicy hot dog 400 calories
vegetable mix 50 calories
410 calories 15g
ham and cheddar sandwich 375 calories
1 cup milk+ protein powder 290 calories
665 calories 27g protein
I'm not 100% sure on the exact calories/protein content of each food, to be honest with you, this is a half assed diet plan, in the past when I was really into bodybuilding, I would literally spend a few hours planning one out and breaking apart the macros and I would eat the same shit for months on end. I made this in about an hour so it isn't so thorough, and I'm not religious about following it. If you really feel that you want to be anal about your diet, I promise you, you need to put in a bit of work to make yourself a diet plan.
edit: I edited the diet a few days ago and some of the calories don't add up.
I went in for legs a couple of days ago.
Squats: 205x7,x7,x7 185x8
one legged leg extensions: 85x20, 100x15, 115x15, 115x15
calf raises: 90lbs x20, 100x15, x15, x15
unweighted situps sets of: 12, 12 12
40 minutes total.
This was actually the end of week 2, I ended at 146lbs, a two pound increase from 144. I'm going to stick to a 3 day split and just increase the duration of the workouts, trying to schedule the 4th day stresses me out too much since I want to also go out try to talk to girls during some of my free time.
about an hour.
I was terribly disappointed today. From my first exercise alone, I didn't improve at all, I was hoping for 215x8 on the first set, then an extra rep on most of my exercises. It's ok, It's my fault mainly, I wasn't eating enough throughout the week. And after 2 weeks, I'm still trying to gain weight on the same amount of food I was eating... about 2400 calories, going to kick it up a bit. I also burn a lot of calories at work, and I have no idea how many. So I'm going to just increase by maybe 400 calories a day this week, because to be honest, I think I lost weight the last few days. If I gain more than 1lb this week, I'll calibrate it by removing something from my diet.
So here's just for a comparison later. This is from today, 8/8/2016.
Lighting is bad, I'm a bit bloated from my last meal, but idgaf. that'll make the after picture just more impressive. Jesus I need a tan. I think I'd have more definition if I wasn't so pale. My legs look like shit, I hadn't been working them out for a few months after a back injury a while back. I'm going to continue my current bulk without ostarine, I will save the bottle I have for when I decide to lean out again. My goal is to get to about 160 in about 4 months time. We'll see what happens. I dirty bulked nasty on my last attempt, go to 175lbs. I think I could have accomplished my current goal last time if i didn't over eat and didn't have to diet for so long.
The GoodLookingLoser.com forum offers visitors the ability to exchange information and thoughts. Nothing contained within GoodLookingLoser.com forum is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to GoodLookingLoser.com or of Goodlookingloser.com itself. Nothing stated shall be construed to serve as a replacement for competent advice from professionals. Visitors are to make their own independent inquiries before acting on any information contained within the website forum.
I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.