Name: Richard Paul
Weight: 265 lbs
Weight: 205 lbs
Why I Got Started
In January of 2008, I was looking at some pictures from a trip I had taken in January and was amazed at how fat I had gotten over the past few years. I knew I put on some weight since I injured my back in 2005, and I tried unsuccessfully many times to keep it off.
I was getting to the point where it was difficult to tie my shoes, to walk long distances, and even to play with my daughter. Something needed to be done or things would just get worse. I ate good foods, but I ate a lot of them, and I was basically not getting any exercise.
How I Did It
The first thing I did was to gradually cut out all of the bad things in my diet, and limited quantities. Your basic "diet" if you will. This worked for a little while and I lost about 10 pounds.
Once the weight stalled I started walking about 30 minutes per day, and eventually started to jog. Being that I did not belong to a gym at the time, I also began doing pushups and abdominal exercises several days per week. It was about this time I remembered about an old account I had at Bodybuilding.com message boards.
I logged back on and went directly to the over 35 section and started reading and trying to learn as much as possible. I found myself becoming more and more motivated by reading about others' successes. I also found a few people whom I would now consider to be friends who took the time to give me advice and to teach me more about my diet and what I needed to do to get my body fat down.
In late July, I experienced a pretty severe injury to my arm where I detached my biceps tendon from its attachment at my forearm. This put a stop to any upper body workouts. My surgery was in November of 2008 and as I am writing this in April of 2009, I still have about 1 month to go until my surgeon gives me a full release to workout as I really want to.
In the interim time between my injury and today, I began running more intensely as well as doing heavy leg workouts. I put on a great deal of strength in my legs over the winter and am very pleased with the results. Also, last September I ran in my first 5k race and placed in the top 250 of more than 3,000 runners.
- 4 oz lean chicken or beef
- 4-6 oz sweet potato
- 1 tbsp natural peanut butter
- 1 tbsp smart balance spread
- 3 cups mixed green salad
- 1 tbsp olive oil
- 1 cup cottage cheese
Day 1: Legs
- Leg Press: 4 sets of 6-10 reps
- Standing Single Leg Curls: 4 sets of 6-10 reps
- Leg Press: 4 sets of 6-10 reps
- Lying Leg Curls: 4 sets of 6-10 reps
- Dumbbell Lunges: 4 sets of 6-10 reps
- Leg Extension: 4 sets of 6-10 reps
- Hyperextensions: 4 sets of 6-10 reps
- Incline Bench Press: 4 sets of 6-10 reps
- Bench Press: 4 sets of 6-10 reps
- Cable Crossovers: 4 sets of 6-10 reps
- Seated Shoulder Press: 4 sets of 6-10 reps
- Arnold Dumbbell Press: 4 sets of 6-10 reps
- Lateral Raises: 4 sets of 6-10 reps
- Rope Pressdowns: 4 sets of 6-10 reps
- Bench Dips: 4 sets of 6-10 reps
- Seated Calf Raise: 4 sets of 6-10 reps
- Calf press On Leg Press Machine: 4 sets of 6-10 reps
- Standing Calf Raise: 4 sets of 6-10 reps
- Deadlifts: 4 sets of 6-10 reps
- Pullups: 4 sets of 6-10 reps
- Seated Cable Rows: 4 sets of 6-10 reps
- Barbell Curls: 4 sets of 6-10 reps
- Preacher Curls: 4 sets of 6-10 reps
Day 2: Chest, Shoulders & Triceps
Day 3: Back, Biceps & Calves
Suggestions For Others
Find a program that works for you and stick with it. There is no substitute for persistence, dedication and hard work. Whether you are trying to lose weight or gain weight, it is a gradual process and at times you need to refocus your efforts to stay the course.
Take starting pictures and measurements and compare your progress regularly. Above all else, get your diet on track. Training will only take you so far without proper nutrition.
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