Name: Owen Harris Brown Email: firstname.lastname@example.org Bodyspace: slimdown56 Additional Info (Optional): Before Stats January 2010 Age: 17 Height: 6'1" Weight: 250 lbs. Waist: 38 inches BMI: 33.1 Body Fat: 19.9% After Stats July 2010 Age: 18 Height: 6'1" Weight: 202 lbs. Waist: 33 inches BMI: 26.7 Body Fat: 14.2% Why I Got Started? Playing football all through high school, I thought I was in pretty decent shape. I loved to lift weights and saw gains from my efforts, but struggled with running and cardio. I figured I could eat whatever I wanted since putting on weight for football is usually good, however, the weight I had put on was anything but. The moment I stepped on the scale and saw it tip 250 lbs, that was the last straw. I noticed myself gaining a few ugly stretch marks and I was embarrassed. I felt self conscious and lacked the confidence I used to have. Knowing that weight had been somewhat of a pattern within my family, I wanted to stop that. Football was over and my transformation was just beginning. How I Did It? I saw enormous success just by simply cleaning up my diet. Throwing out junk food, sugary snacks, and greasy fast food for a more healthy, well balanced diet. I stuck to protein such as chicken, beef, fish, and my Whey Protein, and chose slow digesting carbs like oatmeal, beans, whole wheat bread or pasta, and fibrous vegetables. Cardio was a big part of my routine early on. I would often run 2-3 miles a day, or do a 30 minute interval session on the treadmill. Once I started to plateau, I knew I had to switch it up to continue my progess. I took up the Cyclical Ketogenic Diet for a couple weeks and saw good results through that. I also started to tone down the amount of cardio and ramp up the weight lifting I had been doing. This helped my "skinny fat" look into a more toned, muscular physique. Supplements My favorite brand of supplements is Optimum, as it is extremely high quality and also is very cheap if bought on BodyBuilding.com. Here's a few I use: Optimum 100% Whey Protein Optimum 100% Casein Protein Optimen Multivitamin Fish Oil Flaxseed Oil Dextrose Creatine Monohydrate Calcium Diet What I ate was the hardest task I was faced with. I had to train my mind to think "what is this actually doing for my body?" I tend to eat every 2-3 hours, sticking to high amounts of protein and moderate to low amounts of carbohydrates. I also drink one large glass of water with each meal, making sure I am always properly hydrated. Meal 1 (Preworkout): 2 eggs 2 egg whites 2 slices of ham 1 packet instant oatmeal 1/4 cup shredded cheddar cheese 1 serving Optimen Multivitamin 1 serving Calcium Meal 2 (Postworkout): 1 scoop Optimum 100% Whey Protein 40 g carbs (Dextrose) 3-4 g Creatine Monohydrate Meal 3: Chicken Salad 1 Celery stalk 1/4 Cucumber 1 Carrot 1 small Tomato 15 Almonds 1/4 cup Shredded Cheese Lite Vinaigrette Dressing 1 serving fish oil Meal 4: 2 Jumbo Romaine Lettuce Leaves 5 oz. Turkey 1 small tomato 2 slices mozzarella cheese Mustard Mayonnaise 1/2 serving Optimen Multivitamin Meal 5: 10 oz. meat (chicken, beef, fish, pork, etc.) 2 cups vegetables Meal 6 (bedtime): 1 scoop Optimum 100% Casein Protein 1 serving flaxseed oil 1/2 serving Optimen Multivitamin Training I work out about five days a week, throwing in 2-3 sessions of cardio in when it fits my schedule. Switching up the routines for me is huge, as I feel my body adapts very quickly to the exercises I do. Monday: Chest and Light Triceps Incline Barbell Press: 4 sets of 8 reps Incline Dumbbell Press: 3 sets of 15 reps Decline Hammer Strength Press: 3 sets of 10 reps Flat Bench Smith Machine Negatives: 4 sets of 5 reps Dips: 3 sets of 10 reps Incline Dumbbell Flyes: 3 sets of 12 reps Pec Dec Machine: 3 sets of 15 reps Overhead Tricep Extension: 3 sets of 10 reps Rope Pushdown: 3 sets of 15 reps Evening Cardio Tuesday: Back, Rear Delts, and Light Biceps Bent Over Row: 4 sets of 8 reps Pullups: 4 sets to failure Wide Grip Lat Pulldowns: 3 sets of 12 reps Hammer Strength Hi-Row: 3 sets of 10 reps Hammer Strength Lo-Row: 3 sets of 10 reps Seated Row: 3 sets of 12 reps Elevated Cable Rows: 3 sets of 10 reps Cable Rear Delt Rows: 3 sets of 10 reps Reverse Pec Dec: 3 x 20 Preacher Curl Machine: 3 x 20 Alternating Dumbbell Curl: 3 sets of 10 reps each arm Evening Cardio (Basketball) Wednesday: Cardio and Abs 20 minutes Interval Training on Treadmill Decline Crunch: 3 sets of 15 reps Barbell Rollout: 4 sets of 6 reps Side Plank: 3 sets of 30 seconds Russian Twists: 3 sets of 30 reps Thursday: Shoulders and Traps Seated Smith Machine Military Press: 5 sets of 6 reps Arnold Press: 3 sets of 12 reps Hammer Strength Military Press: 3 sets of 10 reps Incline Lateral Raise: 3 sets of 10 reps Seated Lateral Raise: 3 sets of 12 reps Low Pulley Lateral Raise: 3 sets of 15 reps Plate Front Raise: 3 sets of 10 reps Alternating Dumbbell Front Raise: 3 sets of 12 reps Barbell Front Raise: 3 sets of 12 reps Shrug: 4 sets of 6 reps Trap Bar Shrug: 3 sets of 15 reps Behind Back Shrug: 3 sets of 20 reps Friday: Legs and Abs Squat: 4 sets of 10 reps Leg Press: 3 sets of 10 reps Barbell Lunge: 3 sets of 12 reps Lying Leg Curl: 3 sets of 10 reps Leg Extension: 3 sets of 10 reps Hamstring Bridges: 3 sets of 30 seconds Straight Leg Deadlift: 3 sets of 12 reps Standing Barbell Calf Raise: 3 sets of 15 reps Seated Calf Raise: 3 sets of 12 reps Cable Crunch: 3 sets of 15 reps Hanging Leg Raise: 3 sets of 10 reps Toe Touchers: 3 sets of 10 reps Decline Reverse Crunch: 3 sets of 10 reps Saturday: Triceps and Biceps Close Grip Bench Press: 3 sets of 10 reps Lying EZ Bar Tricep Extension: 3 sets of 12 reps Dips: 3 sets of 10 reps Spider Curls: 3 sets of 12 reps Reverse Grip EZ Bar Curl: 3 sets of 10 reps Hammer Curl: 3 sets of 10 reps Superset: One Arm Preacher Curl: 3 sets if 10 reps V-Bar Pushdown: 3 sets if 10 reps Superset: Low Pulley Straight Bar Curl: 3 sets if 10 reps One Arm Reverse Grip Tricep Pushdown: 3 sets if 10 reps Sunday: Off Suggestions for Others? Do Your Homework. Researching nutrition and exercise was the biggest reason why I accomplished what I wanted to accomplish. Also take progress pictures to monitor your progress. Look back at them to see how far you've come when you want to reach for that donut, or slice of pizza. The self empowerment you will feel after denying your favorite food is incredible. Make being healthy an everyday habit, something you want to continue the rest of your life.
Owen Brown Shed 48 Lbs And Cleaned Up His Diet!