Name: Matt Hollingsworth
Why I Got Started
At 283 lbs I was normally the biggest guy in the room at any given time. If I was in a group of friends I was always the fat kid and I had pretty much accepted that and would even crack jokes at my own expense. I realized that I was a disappointment to my family, friends, and especially myself. Finally, after seeing some pictures of myself and how out of hand it had gotten, I decided to make a change.
How I Did It
What started it all was my manager at work dragging me to the gym and me weighing myself in the locker room. Previous to that I had not weighed myself in months, probably because I was afraid of what I would see, but when I saw that I was quickly approaching 300lbs it made me sick to my stomach.
From that day on, my lifestyle totally changed. I went from eating probably 3000-3500 junk calories a day, to eating 1600-1800 clean calories a day. This was an overnight change and I have not gone back since.
I looked at hundreds of the transformations on Bodybuilding.com to see how to model a diet for what I wanted to do, and then followed it exactly from then on.
The diet became easy for me, but it was the training that was hard. I didn't even mind lifting that much, but I hated doing cardio. Fortunately after forcing myself to do both for several months, I became obsessed and would even feel guilty if I missed a single workout.
Luckily I had motivation from many people like my co-workers and my roommate/workout partner to keep me going. It's hard to see the changes in the mirror when you look everyday, but people notice and it is the constant positive reinforcement that kept me going.
As I went along I had the idea that I was only going to lose 60 lbs, but then when I got to that point I was still very unsatisfied, so that number went to 80, and then finally 100. Now I am more or less happy with my weight, but I still need to lose 3-5% more body fat.
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I Looked At Hundreds Of The Transformations On Bodybuilding.Com To See How To Model A Diet For What I Wanted To Do, And Then Followed It Exactly From Then On.
- Gaspari Nutrition Myofusion
- Controlled Labs White Flood
- Scivation Xtend
- Fish Oil
- PrimaForce Max CLA
- Universal Animal Cuts
- SciFit Kre-alkalyn
- Optimum Nutrition Casein Protein
- Whey Protein Isolate
Note: Supplement schedule and dosages below in Diet section.
My diet is very strict but very diverse. I always aim to eat about 250 grams of protein, 120 grams of carbs or less, and 90 grams of fat. For the first 5 months I was extremely low carbs, but since then I have slowly reintroduced them more into my diet in order to maintain energy levels and muscle recovery.
I taper carbs off towards the evening and drink at least a gallon of water per day. In the first 5-6 months I had only two cheat meals but now I allow myself one every 1-2 weeks. I kind of throw in veggies whenever I feel like it, but I aim for 2-3 servings a day.
- ½ cup Oatmeal
- 1 serving Gaspari Nutrition Myofusion
- ¼ cup Blueberries
- ¼ cup Almonds
- 1 serving Opti-Men
- 1 serving Fish Oil
Meal 3: Pre-workout
- 6oz Chicken Breast
- ½ cup of Black Beans
- ¼ cup of Almonds
- 1 serving Scivation Xtend
- 1 serving Controlled Labs White Flood
Meal 4: Post-workout
- 1 Apple
- 30g Whey Protein Isolate
- ½ cup Plain Greek Yogurt w/ Blueberries
- 1 serving SciFit Kre-alkalyn
Day 1: Chest/Triceps
- Incline Dumbbell Bench: 3 sets of 8-12 reps
- Barbell Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Flyes: 3 sets of 12-15 reps
- Dips: 3 sets of 8-12
- Decline Skull Crushers: 3 sets of 8-12 reps
- Close Grip Bench Press: 3 sets of 8-12 reps
- Rope Pushdowns: 2 sets of 8-12 reps
- Bench Dips: 2 sets of 8-12 reps
Day 2: Back/Biceps
- Deadlift: 3 sets of 8-12 reps
- Pullups: 3 sets of 6-10 reps
- Barbell Bent Over Rows: 3 sets of 8-12 reps
- One Arm Dumbbell Rows: 3 sets of 6-10 reps
- Wide Grip Pulldowns: 2 sets of 8-12 reps
- Barbell Curls: 4 sets of 8-12 reps
- Alternating Dumbbell Curls: 3 sets of 8-12 reps
- Incline Dumbbell Curls: 3 sets of 6-10 reps
Day 3: Rest
Day 4: Shoulder/Traps
- Dumbbell Military Press: 3 sets of 8-12 reps
- Side Lateral Raises: 3 sets of 8-12 reps
- Front Raises: 3 sets of 8-12 reps
- Low Pulley Row To Neck: 3 sets of 8-12 reps
- Upright Rows: 3 sets of 8-12 reps
- Barbell Shrugs: 2 sets of 6-10 reps
- Behind The Back Barbell Shrugs: 2 sets of 8-12 reps
Day 5: Legs
- Squat: 3 sets of 8-12 reps
- Leg Press: 3 sets 12-15 reps
- Leg Extension: 3 sets of 12-15 reps
- Leg Curls: 2 sets of 12-15 reps
- Stiff-Legged Deadlift: 2 sets of 12-15 reps
- Seated Calf Raises: 5 sets of 20 reps
- Standing Calf Raises: 5 sets of 20 reps
Day 6 And 7: Rest
Suggestions For Others
To meet my goal, I submersed myself in the bodybuilding world and learned everything that I could about supplementation, nutrition, and training so that I would waste as little time as possible on doing things that could send me in the wrong direction.
The diet is key, and I realized in the past that you cannot out-train a bad diet. The best way to go about dieting to lose weight, in my opinion, is to accept it as a lifestyle change. I realize that if I go back to eating how I used to I will go right back to where I started so I have come to grips with the fact that I will be eating like this from now on. The key is to accept that, so that way you don't go out of control after you meet your goals.
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