Name: Ben Smith
Weight: 235 lbs
Weight: 185 lbs
Why I Got Started
Throughout my entire life I was a chubby kid, always the biggest among my classmates and friends. Like most overweight kids I always told myself I would lose weight tomorrow. Tomorrow never came though, and I was gaining an average of 20 pounds a year since the age of 11.
I was rarely teased about it, but being 235 pounds of pure fat at the age of 14 is no way to live. Finally, toward the end of my freshman year in high school, I decided it was time to do something about my weight problem.
How I Did It
My Dad had this old-school weight set from when he was a teenager, and I asked him around Christmas 2007 if he could buy some new weights for it, which he did. It took me until February to finally use them though, but as soon as I did I was hooked.
Me, the 235-pound kid, loved to lift weights all of a sudden. After about a week I began planning out a more structured diet plan and sticking too it. I was taking in about a gallon and a half of water per day.
In a month I had dropped 10 pounds, which was all the motivation I needed to keep going. Another month went by and another 10 pounds went. It's pretty amazing to see those numbers on the scale.
As summer of 2008 approached I decided to purchase a gym membership. Best decision of my life. In July of 2008 I weighed 195 pounds, amazing. I still stuck with my diet, and continued to see amazing numbers drop off the scale.
Now, I never have had a set diet from day to day, I just go by feel and eat things that I know are good for me. At this point in my transformation I was not using any supplements either. I always joked with my friends that I would be half the kid I was when I came back for my sophomore year in the fall, but as it turned out, that was exactly the case.
In September of 2008, 6 and a half months after I started, I weighed 175 pounds and was stronger than I had ever been. The lightest I ever was was 169 pounds, for my Varsity Wrestling Squad, but I quickly decided that was too light for me.
I am currently 185 pounds in November 2009, but I attribute this to a gain in muscle because my clothes continue to fit, and my waist has actually shrunk by two inches.
- Barbell Bench Press: 3 sets to failure
- Incline Dumbbell Press: 3 sets to failure
- Dumbbell Flyes: 3 sets to failure
- Dips: 3 sets to failure
- Pushups: 1 set to failure
- Triceps Pushdown - Rope Attachment: 3 sets to failure
- Pullups: 3 sets of 10 reps
- Lat Pulldowns: 4 sets of 10 reps
- Bent Over Barbell Rows: 3 sets of 12 reps
- Deadlift: 4 sets of 10 reps
- T-Bar Rows: 3 sets to failure
- Barbell Curls: 3 sets of 21 reps
- Chin-Ups: 1 set to failure
- Military Press: 4 sets to failure
- Side Lateral Raises: 3 sets to failure
- Dumbbell Shoulder Press: 3 sets to failure
- Dumbbell Shrugs: 3 sets of 10 reps
- Pullups: 1 set to failure
- Barbell Squat: 3 sets to failure
- One-Leg Squats: 4 sets of 10 reps
- Leg Extensions: 4 sets of 10 reps
- Lying Leg Curls: 4 sets of 10 reps
- Barbell Lunges: 3 sets of 10 reps
- Leg Press: 3 sets to failure
Chest And Triceps:
Back And Biceps:
Shoulders And Traps:
Suggestions For Others
Find something that works for you, it really doesn't have to be too complicated, just make sure you do it the healthiest way possible. Keep your protein intake high while taking in at least a gallon of water a day. Pick up some weights as well.
The best choice of my life was, when I look back, also the easiest. Stop saying you'll do something about your weight tomorrow, and do it today.