Weight: 230 lbs
Body Fat: 28%
Weight: 170 lbs
Body Fat: 8%
Why I Got Started
I got started because I had already trained Muay Thai for a couple of years and did a Smoker fight when I was heavy. I decided to do things right and fight at a weight that is good for my height.
How I Did It
After reading articles on Bodybuilding.com, I realized that weight loss had a lot more to it than just exercising and eating less. So I educated myself and made a diet that would help me lose weight. I also incorporated weight training, which I would do 3 times per week. Muay Thai was more than enough cardio but days that I couldn't go train I would do High Intensity Interval Training. As I started to lose weight I had to adjust my diet and tweak the calories in order to keep on losing weight.
- 1 Scoop Optimum Whey Protein
Meal 5: Post Workout
I did weight training 3 times per week and Abs and High Intensity Interval Training 2 times per week on my off days. I switched up my routines every week, but here is a sample workout.
|TERMS YOU'LL NEED TO KNOW|
- Giant Set:
- Giant Set:
- Abs: 2 Sets Of 60sec
Incline Dumbbell Press: 3 Sets Of 6 Reps
Barbell Squat: 3 Sets Of 6 Reps
Pull Ups: 3 Sets Of 8 Reps
Barbell Deadlift: 3 Sets Of 6 Reps
Bench Press: 3 Sets Of 6 Reps
One Arm Barbell Snatch: 3 Sets Of 6 Reps
Barbell Bent Over Row: 3 Sets Of 6 Reps
Stationary Barbell Lunges: 3 Sets Of 8 Reps
Suggestions For Others
The most important thing to weight loss is educating yourself. Be consistent with your Diet and Training and you will reach your goal eventually.