Weight: 222 lbs
Body Fat: 29.8%
Waist: 43 3/4"
Chest: 45 3/4"
Arms: 14 1/4"
Weight: 184 lbs
Body Fat: 8%
Chest: 45 1/2"
Arms: 16 1/2"
Why I Got Started
I got started because I initially wanted to lose weight and get more fit. For years I struggled with being heavier than I wanted to be, and it's taken a toll on me enjoying life to the fullest.
I missed enjoying time at the beach, pool with my kids, running with my wife, and more because of being self-conscious of my looks without a shirt on.
There have been times that I lost some weight, but I always gained it back. I never lifted weights or worked on building my body before, but I was ready in my mind to make a life change so that I could keep it off for good.
How I Did It
I started at the beginning of May 2009 with the help of a personal trainer, Dennis Gerard, and his wife, Rebecca, a nutritionist. At first, I trained with Dennis twice per week, doing full body workouts that included some weights, some cardio, and core work.
He also had me do two days per week of P90X at home. I worked with Rebecca for the first few months on a calorie restricted diet that satisfied my nutritional needs.
P90X or Power 90 Extreme is a home exercise system developed by Tony Horton in conjunction with Beachbody, which aims for total body improvement in 90 days through rigorous interval training.
The program emphasizes full-body fitness through cardiovascular, strength training, and stretching exercises divided into three 30-day phases combined with an optional nutrition and supplementation plan.
I decided this time I was going to not cheat myself because that would mean failure. So I trained intensely, going for broke. I didn't cheat on my diet, and I worked out as hard as I physically could every time.
Soon after, I found out about the forums at Bodybuilding.com. After reading dozens of threads and searching for things I had questions on, I began to learn that bodybuilding is a state of mind that requires as much mental discipline as it does physical. Even more so!
Armed with this knowledge, my workouts, my form, and my body progressed more rapidly. After a few months, I began doing all cardio on my own and started working out three times per week with weights.
I found out about macro diets on the forums, and met a trainer/nutritionist there, Kimberly LaChance (Kimm4). I worked with Kim on a macro plan to help me cut down to under 10% body fat (I was at over 15% at the time).
After several months, I've reached that goal, with the latest caliper test putting me at 8% body fat. My next goal is to keep that low body fat and try to add on some more muscle mass. Kim is working with me on that plan as well.
Now that I'm in shape, I look forward to working out every morning. I run at the track or on the treadmill, or in the neighborhood 3-or-4 times per week, and work out with weights for one hour 3-to-5 times per week.
It's part of my life now and I couldn't be happier about it! But, I have to say that failure is completely optional. You can always win when it comes to fitness! Anyone who wants to be in great shape can be, no matter who they are.
However, it takes serious dedication and discipline to do so. That is why so many Americans are overweight. If it was easy, everyone would be thin. But it's within us all to be in shape. If I can do it, anyone can.
- USPlabs Jack3d
- Scivation Xtend
- Gaspari Nutrition Myofusion
- Optimum 100% Casein Protein
- New Chapter Wholemega
- Universal Animal Flex
- All American EFX Kre-Alkalyn EFX
Meal 1: Pre-Workout
Meal 2: Post-Workout
I was doing a 3-day-per-week split, focusing on two body parts each workout, and four days of cardio. Recently, I've stepped it up to a 5-day weightlifting split, with 4 days of cardio.
This allows me to intensely focus on one body part each workout and hit the biceps 2 times per week. It's good too, because I enjoy lifting and miss it when I take the day off.
|READING THIS WORKOUT LOG|
- Dumbbell Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Preacher Curls: 3 sets of 10 reps
- Dips: 3 sets to failure
- Lying Triceps Press: 3 sets of 10 reps
- Triceps Pushdowns: 3 sets of 10 reps
- Deadlift: 4 sets of 10 reps
- One-Arm Dumbbell Rows: 3 sets of 10 reps
- Reverse Grip Rows: 3 sets of 10 reps
- Seated Cable Rows: 3 sets of 10 reps
- Lat Pulldowns: 3 sets of 10 reps
- Military Press: 4 sets of 10 reps
- Lateral Raises: 3 sets of 10 reps
- Barbell Shrugs: 4 sets of 10 reps
- Front Dumbbell Raises: 3 sets of 10 reps
- Upright Barbell Rows: 3 sets of 10 reps
- Reverse Flyes: 3 sets of 10 reps
Thursday: Chest And Biceps
- Barbell Bench Press: 5 sets of 10 reps
- Smith Machine Incline Bench Press: 3 sets of 10 reps
- Cable Crossovers: 3 sets of 10 reps
- Cable Curls: 3 sets of 10 reps
- Dumbbell Curls: 3 sets of 10 reps
- Barbell Curls: 3 sets of 10 reps
Suggestions For Others
Take it one day at a time. If you do the right things each day, you will eventually see results. Don't look for a quick fix in a month or two. My results are not typical because I was ultra-dedicated to my diet and ultra-dedicated to training as hard as I could, every time.
I never cheated myself by skipping workouts, not trying hard, or cheating on my diet. I'm not perfect - I did have some days here and there where I blew my diet, but I picked myself right back up and went another two weeks without blowing it for a day.
Don't ever get mad at yourself about blowing your diet on one day. Big deal. Keep focused on the day you are on. Do right that day.
The other big thing I learned on Bodybuilding.com is that diet really is 80% of it. You have to get that part right to get lean. You can't out-train a bad diet. I know if I can do it anyone can with the right mindset and commitment. That's where the strength needs to come from… from within.