Before: June 2006
Weight: 220 lbs
Body Fat: 30%
During: January 2, 2009
Weight: 195 lbs
Body Fat: 17%
After: March 10, 2009
Weight: 177 lbs
Body Fat: 8-9%
Why I Got Started
My first drastic weight loss was inspired originally by my constant embarrassment of my body image and being a swimmer (constantly appearing in a speedo sure did not help with my self esteem). I never really had any idea how I was going to lose the weight but I was determined to and sure enough within the first month I had lost 20 pounds.
I then went on to lose 30 pounds. I was feeling great, high self-esteem, with a social life I wouldn't have dreamed of 2 years before. That's when my motivation and determination took a turn for the worst, once first semester of college rolled around.
Acting like a typical college student, I partied every weekend, I worked out only 3 times per week (poor sessions too) and I went from a leanish 185 to a sluggish 195. I felt like crap by the time winter break came around and could definitely see a difference, especially in pictures taken of me.
I was not going to let myself completely go, especially with spring/summer coming up, so I buckled down, again, and decided I was going to get in the best shape of my life.
How I Did It
My original 50 pounds drop was basically all cardio, I never really lifted too much, plus I was a swimmer so I just increased my intensity. I promised myself that I would work hard for at least the first half of every practice. I lowered my caloric intake (but not exactly watching what type of calories I took in).
My second weight loss period was a little more knowledgeable. With a week before winter break coming up, I began by going one week on a low calorie (1200-1400) diet and cardio (about 3-4 miles) first thing in the morning on an empty stomach.
My train of thought was that if I could go a week on a low-calorie intake level, than trying to maintain a relatively nice level of calories (1800-2200) would seem much easier. I began lifting once break started and began with the first two weeks of total body lifting (1 day on, 1 day off).
I then decided to break it up into two segments (2 days on: 1 upper, 1 lower and one day off). I did that for about another week, and then began getting more creative with my routine and split it up into 4 days (2 on, 1 off, 2 on, 2 off).
I stuck to that routine plus cardio about 3 times per week. Once I found this site though, this was my savior and really pushed me over the top with learning about the importance of nutrition. I learned about timing my carbs and increasing my protein like no other. With the nutrition and great lifting routine, I made gains I didn't even think possible, in half the time!
- MuscleTech Cell-Tech Hardcore
- MuscleTech Nitro-Tech Hardcore
- MuscleTech NaNO Vapor
- MuscleTech Hydroxycut Hardcore
- Whey Protein
- Casein Protein
- 1 cup of all-bran cereal
- 1 serving of whey protein
- 1-2 servings MuscleTech NaNO Vapor
- 1 serving of MuscleTech Cell-Tech Hardcore
- 1 serving of MuscleTech Nitro-Tech Hardcore
- 1 serving of casein protein
1:40 PM: Pre-Workout
3:15 PM: Post-Workout
Monday: Chest & Triceps
- Bench Press: 3 sets of 12 reps
- Incline Bench Press: 4 sets of 8-15 reps
- Dumbbell Flyes: 4 sets of 12 reps
- Decline Bench Press: 4 sets of 12 reps
- Triceps Pushdowns: 3 sets of 12 reps
- Lateral Raises: 3 sets of 12 reps
- Dumbbell Shrugs: 4 sets of 12 reps
- Front Dumbbell Raises: 4 sets of 12 reps
- Dumbbell Shoulder Press: 4 sets of 12 reps
- Treadmill: 30-45 minutes
- Barbell Squat: 4 sets of 8-15 reps
- Leg Extensions: 3 sets of 12 reps
- Calf Raises: 4 sets of 12 reps
- Leg Curls: 4 sets of 12 reps
- T-Bar Rows: 4 sets of 12 reps
- Lat Pulldown: 4 sets of 8-15 reps
- Hyperextensions: 3 sets of 15 reps
- Barbell Curls: 4 sets of 10 reps
Friday: Back & Biceps
- Treadmill: 30-45 minutes
Suggestions For Others
- Avoid hanging out with people that you know will eat poorly in front of you (this will be a major drawback, trust me).
- Avoid going out to eat or going out to party (minimize the drinking as much as possible).
- Keep a steady diet going, don't starve yourself, but be sure to keep your metabolism going and eating smaller meals to prevent you from becoming hungry.
- Drink a lot of water. I know how you want the scale to be as low as possible, I used to be just like you, but if you drink plenty of water (I personally drink at least a gallon, if not more a day) then you'll be sure to pass the water out of your system and your body will be less likely to retain as much.
|RELATED VIDEO: DRINK PLENTY OF WATER|
- Get your carbs in early on in the day; I try to keep my carbohydrate intake below 20 grams after about 3 p.m. for the rest of the night.
- Come on this site! No, I'm not getting paid to say this, but trust me! Every time I lose motivation or hit a slump, I come on here and it's like a motivation recharge.