Weight: 280 lbs
Weight: 181 lbs
Why I Got Started
I was tired of being fat! In 2002 I went on another diet (I have been on diets it seems most of my life). The diet I went on was not the right kind of diet, it was a starvation diet. I felt weak and unhealthy. I lost some weight but soon thereafter I slowly started to put it back on like all the other times.
In August of 2007 my oldest son got married and I was so embarrassed as I weighed 250 pounds. I knew I had to go on another diet. In December of 2007 I happened upon a new community center gym that had just opened up a couple of months prior. It had an indoor track, machine weights, free weights, bikes, treadmills, ellipticals and more.
I signed up right before Christmas of 2007 and decided I was going to start my diet and exercise after the Holidays. I had been thinking about all the other times I had lost weight and gained it back. The last experience was horrible with the starvation diet and knew I couldn't do that again.
My story is not unique I am sure. I usually never ate breakfast or lunch because I didn't want to gain weight. Now I eat more than I ever did and the weight fell off. I have been constantly on diets since I was a teen. I would always go on a "fad" diet, lose some weight, and then gain it back and more.
My oldest son who went through a transformation himself when he went to college in Seattle would come home and cook for us. He literally introduced us to better nutrition through his cooking, 100% whole grain flour instead of enriched, olive oil and canola instead of butter, etc. It tasted good.
Education about nutrition and insulin control has been key for me. I have heard it said on here many times, "your biggest gains are made in the kitchen, not in the gym." I believe that to be true. Exercise and the intensity of my workouts has been very important as well.
Instead of looking for the quick results I decided to make a life change and no matter how long it took I knew I was doing the right thing. It just so happened that by making that decision everything came together faster than I ever thought possible.
In January of 2008 I started my new diet and exercise. My diet this time after some discovery and thought was going to be "My Lifestyle Change Diet." No not one I made up personally, just good healthy foods. It was a diet that I could live with for the rest of my life!
It took me 47 years to get to this point and I decided if it was going to take me another 47 years to become healthy than I was "in" for the change. I had always wanted to see the quick results. Yes, sometimes I got them but after getting the results I would slowly start gaining back the weight I had lost.
Basically I went back to eating the same way I always had. I never ate breakfast and only sometimes ate lunch. I would start snaking on junk and have a huge dinner and dessert then go to bed. Then I found Bodybuilding.com.
In the late summer of 2008 I was searching the web for "fat loss" and found Bodybuilding.com. It changed the way I dieted, the way I lifted weights and the way I did cardio. I saw the transformations and bodybuilders and I became very motivated.
How I Did It
I believe the key for me was "state of mind." Me, myself and I (it was unanimous) decided I was going to do this the right way this time. I didn't care how long it took. I started eating 6-7 small meals per day. I never in my entire life ate so much.
I was on a "cut" diet and was eating more food than I was before I went on a diet and I was losing weight. I weighed and logged everything that I ate. I had 1 day (Sunday) that was my cheat day. I got up at 4 a.m. and was at the gym at 5:30 every morning except Sunday.
If I wasn't sweating at the gym I felt I wasn't working out hard enough. Intensity and discipline with what I ate and how I trained was the driving force to the results I achieved. The results I was getting only fueled my desire to keep going! I was so faithful with my cardio as well.
When I started I couldn't run the tenth of a mile indoor track once. In September of 2009 I ran 10 miles in 87 minutes! I decided to make a lifestyle change. Not a change for a month or six months, but a change for life. My wife and family were a huge support group that I am so thankful for.
They would keep me accountable in the beginning and cheer me on later. Bodybuilding.com was there for me. The motivation from friends to forums to articles was/is amazing! I do tell people it is the best website I have ever been associated with. The website I consider is another piece in the puzzle of my success.
- 2 scoops of protein powder
Meal 2: Post-Workout
- Barbell Squats: 5 sets of 6-12 reps
- Leg Press: 5 sets of 8-12 reps
- Leg Extensions: 5 sets of 8-12 reps
- Dumbbell Lunges: 3 sets of 12 reps
- Seated Calf Raises: 6 sets of 12 reps
- Standing Calf Raises: 3 sets of 8-12 reps
- Leg Press Calf Raises: 3 sets of 8-12 reps
- Bench Press: 5 sets of 4-12 reps
- Dumbbell Bench Press: 4 sets of 6-8 reps
- Dumbbell Flyes: 3 sets of 6-8 reps
- Dips: 3 sets to failure
- EZ-Bar Curls: 3 sets of 8-12 reps
- Preacher Curls: 4 sets of 8 reps
- Hammer Curls: 3 sets of 10-12 reps
- Cable Curls: 3 sets of 8-10 reps
- Dumbbell Lunges: 3 sets of 12 reps
- Deadlift: 5 sets of 10-12 reps
- Lying Leg Curls: 4 sets of 8-12 reps
- Leg Press: 4 sets of 8-12 reps
- Lateral Raises: 5 sets of 8-12 reps
- Dumbbell Shoulder Press: 4 sets of 8 reps
- Front Dumbbell Raises: 3 sets of 12 reps
- Rear Delt Raises: 3 sets of 12 reps
- Dumbbell Shrugs: 3 sets of 12 reps
- Pullups: 3 sets of 4 reps
- Lat Pulldowns: 5 sets of 8-12 reps
- T-Bar Rows: 4 sets of 10 reps
- One-Arm Dumbbell Rows: 5 sets of 10 reps
- Seated Cable Rows: 5 sets of 10 reps
- Seated Triceps Press: 4 sets of 12 reps
- Triceps Pushdowns: 4 sets of 12 reps
- Reverse Grip Pushdowns: 5 sets of 10 reps
- Skullcrushers: 3 sets of 6-8 reps
Tuesday: Chest And Biceps
Wednesday: Hamstrings And Shoulders
Thursday: Back And Triceps
I work abs at least 4-5 days per week. I do a lot of crunches at home watching TV in the evening.
Suggestions For Others
I would set short and long term goals. Investigate - do research on diets, exercise, and cardio. The more you learn the better you will be able to make the right choice for you on how to attain your goals. Log your diet and workouts at least in the beginning.
Make adjustments when necessary. For me I made a lifestyle change and decided not to expect quick results but instead concentrated on a healthy lifestyle. If you make a mistake with your diet for example, recover quickly and stay true to your decision of why you are doing this.
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The More You Learn The Better You Will
Be Able To Make The Right Choice For You.
Approach your life with intensity and discipline and the results will happen! Surround yourself with family and friends that will support you. Be patient.