Weight: 243 lbs
Weight: 180 lbs
Body Fat: 9-10%
Why I Got Started
There were a few reasons why I got started, one being my job. I am a welder and I have to get into some odd positions and places. I noticed it was beginning to take a lot of effort to simply bend down. I knew I had to change.
Then my kids and their friends were giving me a hard time about my weight. They used to talk about how I looked when I was younger in my old high school football pictures. Also, there was the constant lecturing I gave about how great it was to be healthy.
I guess it's hard to lecture your children about eating healthy when you have a quarter pounder in each hand and special sauce is dripping on your double XL shirt.
How I Did It
I started working out the same way I did when I was a kid, basic exercises, started slow and steady. I did seem to get bigger and stronger but I was still eating all the wrong foods, and entirely too much of them.
I wanted to read up more on the latest advancements in bodybuilding because I had been out of the game for quite a few years. I found Bodybuilding.com by doing a simple search for weight training articles.
The information on training and diet was unbelievable. That was when my dieting came together. Between workouts, diet and determination, everything started to come together. I have been told by family and friends that I am obsessed, addicted to working out and eating healthy. Can you think of a better addiction to have?
Click Image To Enlarge.
Between Workouts, Diet, And Determination,
Everything Started To Come Together.
Monday: Chest And Triceps
- Bench Press: 4 sets of 4-10 reps
- Incline Bench Press: 3 sets of 6-10 reps
- Butterfly: 4 sets of 6-12 reps
- Seated Triceps Press: 4 sets of 6-12 reps
- Triceps Pushdowns: 4 sets of 6-12 reps
- Barbell Squats: 5 sets of 4-12 reps
- Leg Extensions: 5 sets of 4-12 reps
- Lying Leg Curls: 5 sets of 4-12 reps
- Standing Calf Raises: 5 sets of 10-20 reps
- Barbell Curls: 3 sets of 6-10 reps
- Preacher Curls: 3 sets of 6-10 reps
- Concentration Curls: 3 sets of 6-8 reps
- Seated Barbell Military Press: 3 sets of 6-10 reps
- Lateral Raises: 3 sets of 8-12 reps
- Rear Delt Raises: 3 sets of 6-10 reps
Suggestions For Others
Absolutely start slow. Do not expect results overnight. Make working out fun and enjoyable, most importantly in the beginning, so that you will stick with it.
Slowly cut down on the junk foods, and start eating healthier. Eating healthy is not like a diet, it is a lifestyle. Set goals and be persistent.
If you have questions come on Bodybuilding.com and ask, there are a lot of helpful and motivational people on here.