Bodybuilding.com - Gregory Flores Shed 11 Percent Body Fat While Adding 8 Pounds Of Lean Muscle To Recover From An Injury!

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Gregory Flores Shed 11 Percent Body Fat While
Adding 8 Pounds Of Lean Muscle To Recover From An Injury!

Gregory Flores suffered a shoulder accident and knew that to have a good recovery, he needed to transform his overall body! Find out below how Gregory added lean muscle to his frame while shedding body fat!

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Vital Stats
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Name: Gregory Flores

Email: gflores@lccc.wy.edu

BodySpace: GregFlores


Before: Age: 45 Height: 5'11" Weight: 175 lbs Body Fat: 24-26% Waist: 36" Hips: 40"	After: Age: 48 Height: 5'11" Weight: 183 lbs Body Fat: 15% Waist: 34" Hips: 36.75"

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Why I Got Started
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Nearly 3 years ago I was (bucked off) my 1700 Yamaha and landed at about 35 mph on my left shoulder with all that inertia and all my body weight. The result? A broken shoulder. I drove the bike 40 miles into town, got in my truck and went to the ER for X-rays. At that time I was, for lack of a better description, skinny fat. I had muscles that had very little tone and a belly that was heading in the wrong direction.

Not believing in paying a doctor for something I can do on my own, I began to hit the weight room at the college where I am employed. I could barely manage 95 pounds on a flat bench between the injury and just plain being out of shape.

My training is very intense, I push hard each and every time. As a result, my blood pressure that used to be 145/95 is now averaging 110/75 with a resting HR in the low 50s. I tend to do very little cardio so I can only attribute these changes to pushing hard in the weight room!

Click To Enlarge.
My Training Is Very Intense, I Push Hard Each And Every Time.

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How I Did It
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At first I just did a circuit routine. I started reading, and then a co-worker turned me on to Team Scivation. Scivation helped with my initial routine and diet plan. Between books, Team Scivation, Bodybuilding.com, the college students and my motivation, I am completely hooked.

I have gone from that out of shape 170-pound old guy with a bigger than wanted belly to 190lbs bulky, and now 183 pounds of fit and trim. Working on diet, cardio and lifting nearly every day, I now routinely bench 225 pounds and have a goal to hit 300 pounds by the end of the summer! I feel and look younger than I have in years and challenge the twenty something college kids to keep up with me every day.

Throughout the years I have been a Deputy Sheriff in Ft. Lauderdale, spent a total of 13 years in the military and have been a competitive martial artist. I have broken, torqued, twisted and fractured everything in my body but my spine and hips. As a result, my knees and shoulders are difficult to work. I just work through it by doing medium weight and a lot of reps. I WILL get through it and have big legs!

I Feel And Look Younger Than I Have In Years

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I Feel And Look Younger Than I Have In Years.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:
4 Egg Whites
1 cup Whole Grain or Bran Cereal
1 cup 2% M ilk
1 serving Fresh Fruit such as Apple, Orange, Banana, or
½ cup of Blueberries
Meal 2:
1 cup low Fat Yogurt or 1 cup Cottage Cheese with Fresh Fruit
Meal 3: Pre Workout
5 oz of Lean Meat, usually Chicken or ground Buffalo
1 slice Whole Wheat Bread
½ cup Veggies
1 serving L-Carnitine
1 serving L-Glutamine
1 serving Omega 3,
1 serving Fish Oil
1 serving Biotin
Meal 4: During Workout
1 scoop SciVation Quake 10.0 mixed with 14oz Water
Meal 5: Post Workout
1 cup 2% M ilk
1 scoop Optimum 100% Whey Protein
1 banana
Meal 6:
1 serving Fresh Fruit such as Apple, Orange, Banana, or
½ cup of Blueberries
Meal 7:
5-7 oz Lean Meat
½ cup Veggies
1-2 slices of Whole Wheat Bread
1 whole Potato or 1 whole Sweet Potato
Meal 8: Before Bed
1 cup 2% M ilk
1 scoop Higher Power Micronized Creatine
1 scoop of Optimum BCAA 5000 Powder
1 scoop of Optimum 100% Casein Protein

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Training
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TERMS YOU'LL NEED TO KNOW

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

[ Learn More About Reading Workout Logs ]

Day 1: Chest/Triceps
Barbell Bench Press: 4 sets of 20 reps, various weight
Barbell Incline Bench Press: 4 sets of 10 reps, various weight
Dumbell Incline Flyes: 4 sets of 10 reps, various weight
Cable Crossover: 4 sets of 10 reps, various weight
Skullcrusher: 4 sets of 10 reps, various weight
Cable Pushdown: 4 sets of 20 reps, various weight
Single Cable pushdown: 4 sets of 10 reps, various weight

Day 2: Back/Biceps/Core
Wide-Grip Lat Pulldown: 4 sets of 20 reps, various weight
Seated Cable Rows: 4 sets of 20 reps, various weight
One-Arm Dumbell Row: 4 sets of 10 reps, various weight
Hyperextensions: 4 sets to failure
Cable Crunches: 4 sets to failure
Wide/Medium Grip Bicep Curl: 4 sets of 20 reps, various weight
Dumbell Alternating Bicep Curl: 4 sets of 20 reps, various weight
Preacher Curl: 4 sets of 20 reps, various weight
Single Cable Bicep Curl: 4 sets of 20 reps, various weight

Day 3: Shoulders/Legs
Leg Press: 4 sets of 25 reps, various weight
Leg Extensions: 4 sets of 25 reps, various weight
Seated Calf Raise: 4 sets of 25 reps, various weight
Standing Calf Raise: 4 sets of 10 reps, preferred weight
Seated Leg Curls: 4 sets 25 reps, various weight
Barbell Shrug Behind Back: 4 sets of 10 reps, preferred weight
Barbell Seated Military Press: 4 sets of 8 reps, preferred weight

Day 4: Chest/Triceps
Barbell Bench Press: 4 sets of 20 reps, various weight
Barbell Incline Bench Press: 4 sets of 10 reps, various weight
Dumbell Incline Flyes: 4 sets of 10 reps, various weight
Cable Crossover: 4 sets of 10 reps, various weight
Skullcrusher: 4 sets of 10 reps, various weight
Cable Pushdown: 4 sets of 20 reps, various weight
Single Cable pushdown: 4 sets of 10 reps, various weight

Day 5: Back/Biceps/Core
Wide-Grip Lat Pulldown: 4 sets of 20 reps, various weight
Seated Cable Rows: 4 sets of 20 reps, various weight
One-Arm Dumbell Row: 4 sets of 10 reps, various weight
Hyperextensions: 4 sets to failure
Cable Crunches: 4 sets to failure
Wide/Medium Grip Bicep Curl: 4 sets of 20 reps, various weight
Dumbell Alternating Bicep Curl: 4 sets of 20 reps, various weight
Preacher Curl: 4 sets of 20 reps, various weight
Single Cable Bicep Curl: 4 sets of 20 reps, various weight

Day 6: Shoulders/Legs
Leg Press: 4 sets of 25 reps, various weight
Leg Extensions: 4 sets of 25 reps, various weight
Seated Calf Raise: 4 sets of 25 reps, various weight
Standing Calf Raise: 4 sets of 10 reps, preferred weight
Seated Leg Curls: 4 sets 25 reps, various weight
Barbell Shrug Behind Back: 4 sets of 10 reps, preferred weight
Barbell Seated Military Press: 4 sets of 8 reps, preferred weight

Day 7: Rest

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Suggestions For Others
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Surround yourself with active, enthusiastic people and avoid all negativity. Never say "I can't," replace it with "I will." As said before, I have been into martial arts, the military and the law enforcement mentality. I tend to think of training of any sort as a "What if?" What if ... I need to protect my family or myself and I am unable to do so because I was not is shape to handle the situation? I truly believe that being healthy and in shape also helps my mind function well, not only in crisis but in everyday situations. So ... Train Hard or Go Home! Bodybuilding has given me my life back and I don't see any reason to ever stop.

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