Vital Stats
Name: Randy Lachermeier
Email: rlachermeier@gmail.com
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Before: |
After: |
Why I Got Started
A co-worker and I decided we needed to lose some weight, so we started a friendly bet where at the beginning of every month we would weigh in and who ever lost more weight the other person would owe that person a dollar for every pound difference.
I don't want to brag but I did pretty well until we decided to stop the bet. I really felt bad taking his money every month and eventually he ended up losing more than me and is now a member of a local gym. So I guess it worked out well for both of us.
How I Did It
In the first six months I tried to keep my calorie intake between 1600-2000. I cut out all sweets and tried to keep my protein intake as high as possible.
On good days I would be at 1.5g/lb body weight and on bad days a little over 1.0/lb. I didn't pay too much attention to the carb levels because I figured my cardio would take care of that. I switched from a 3-day per week workout to a 6-day per week routine.
I ran 3 miles per day during my lunch hour at work in addition to the weight training. My weekly breakfast and lunch was always the same. Portion control was one of the biggest changes I made to my diet. If I went out to eat I would mostly likely cut the meal in half and take the leftovers home to have later in the day.
Click To Enlarge. Portion Control Was One Of The Biggest Changes I Made To My Diet.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Meal 1:
- 1 serving Fiber
- 1 cup Skim Milk
- 1 serving NOW Whey Protein Isolate (25g)
- 1 serving Opti-Men Multivitamin
- 1 serving NOW Glucosamine Chondroitin
Meal 2:
- 1 serving instant Oatmeal
- 1 serving Natural California Raisins
- 1 serving Vitamin C
Meal 3:
- 2 servings Greek Yogurt
- 1 serving Go Lean
- 2 servings Rice Cakes
- 2 1/2 servings Tuna
Meal 4:
- 1 Banana
Meal 5:
- 1 serving Chicken Breast
- 1 serving mixed Vegetables
Meal 6:
- 1 cup Skim Milk
- 1 serving NOW Whey Protein Isolate (25g)
- 1 serving Fiber
Meal 7:
- 1 serving Natural Almond Butter
- 1 serving Digestive Health Cottage Cheese
Training
Day 1: Back/Biceps/Abs
- 1/2 mile run to Warm Up
- Seated Military Press: 5 sets of 7 reps
- Seated Pulldowns: 5 sets of 7 reps
- Straight Arm Flyes: 5 sets of 7 reps
- Dumbbell Raises: 5 sets of 7 reps
- Seated Preacher Curls: 5 sets of 7 reps (Matrix Machine)
- Dumbbell Curls: (various weights): 5 sets of 7 reps (alternate arms)
- Seated Dumbbell Curls: 5 sets of 7 reps (alternate arms)
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 2: Chest/Triceps/Abs
- 1/2 mile run to Warm Up
- Incline Bench Press: 5 sets of 7 reps
- Seated Row: 5 sets of 7 reps
- Lying Dumbbell Flyes: 5 sets of 7 reps
- Tricep Extensions: 5 sets of 7 reps
- Cable Tricep Pulldowns: 5 sets of 7 reps
- Weighted Dips: 5 sets of 7 reps
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 3: Back/Bicep/Abs
- 1/2 mile run to Warm Up
- Seated Military Press: 5 sets of 7 reps
- Seated Pulldowns: 5 sets of 7 reps
- Straight Arm Flyes: 5 sets of 7 reps
- Dumbbell Raises: 5 sets of 7 reps
- Seated Preacher Curls: 5 sets of 7 reps (Matrix Machine)
- Dumbbell Curls: (various weights): 5 sets of 7 reps (alternate arms)
- Seated Dumbbell Curls: 5 sets of 7 reps (alternate arms)
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 4: Chest/Triceps/Abs
- 1/2 mile run to Warm Up
- Incline Bench Press: 5 sets of 7 reps
- Seated Row: 5 sets of 7 reps
- Lying Dumbbell Flyes: 5 sets of 7 reps
- Tricep Extensions: 5 sets of 7 reps
- Cable Tricep Pulldowns: 5 sets of 7 reps
- Weighted Dips: 5 sets of 7 reps
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 5: Back/Biceps/Abs
- 1/2 mile run to Warm Up
- Seated Military Press: 5 sets of 7 reps
- Seated Pulldowns: 5 sets of 7 reps
- Straight Arm Flyes: 5 sets of 7 reps
- Dumbbell Raises: 5 sets of 7 reps
- Seated Preacher Curls: 5 sets of 7 reps (Matrix Machine)
- Dumbbell Curls: (various weights): 5 sets of 7 reps (alternate arms)
- Seated Dumbbell Curls: 5 sets of 7 reps (alternate arms)
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 6: Chest/Triceps/Abs
- 1/2 mile run to Warm Up
- Incline Bench Press: 5 sets of 7 reps
- Seated Row: 5 sets of 7 reps
- Lying Dumbbell Flyes: 5 sets of 7 reps
- Tricep Extensions: 5 sets of 7 reps
- Cable Tricep Pulldowns: 5 sets of 7 reps
- Weighted Dips: 5 sets of 7 reps
- Crunches: 1 set of 30 reps
- Side Bridge: 1 minute
- Cardio: Running outside
Day 7: Rest
Suggestions For Others
It's been said a million times before - but you can't say it enough - diet, diet, diet. In all the bodybuilding magazines I have read since the 70s it's been said that bodybuilding is 80% diet and 20% workout, and I can't agree more. Don't get me wrong you still have to work out and be smart about incorporating muscle confusion and isolation training, but without a solid nutrition plan your results will be minimized.