Weight: 220 lbs
Body Fat: 25%
Weight: 155 lbs
Body Fat: 12%
Why I Got Started
I was very overweight for most of my childhood. When I entered high school, people would make jokes about how out of shape I was, so of course I wanted to change my body.
I no longer wanted to be the "fat kid" that everyone sympathized for. I could control how my body looks, so it was time to actually take control of it.
How I Did It
I started off just eating less and doing cardio. But as I researched and learned more about exercise and nutrition, I started lifting weights and paying more attention to what I ate, and how much I ate. I lifted with as much intensity as I could muster, and stayed as consistent as possible.
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I Lifted With As Much Intensity As I Could
Muster, And Stayed As Consistent As Possible.
- 6 oz any lean meat or 2 scoops whey
- 1 sweet potato, 1 cup oatmeal or 1 cup brown rice
- 2 tbsp almond butter
Saturday: Lower Power
- Bench Press: 3 sets of 5 reps
- Barbell Rows: 3 sets of 5 reps
- Military Press: 3 sets of 5 reps
- Dips: 3 sets of 8 reps
- Barbell Curl: 3 sets of 8 reps
- Skullcrushers: 3 sets of 8 reps
- Incline Bench Press: 4 sets of 8 reps
- Pullups: 4 sets of 5 reps
- Dumbbell Overhead Press: 3 sets of 8 reps
- Shrugs: 3 sets of 12 reps
- Barbell Curl: 3 sets of 12 reps
- Close-Grip Bench Press: 3 sets of 12 reps
Sunday: Upper Power
Tuesday: Lower Hypertrophy
Wednesday: Upper Hypertrophy
Suggestions For Others
Keep everything intense and consistent. There's no point in half @ssing a workout or cheating on your diet. Set goals and do your best to achieve them. Treat every workout like it will make or break you.
Have a plan for your diet and stick to it. Do this consistently and try your best, and results will follow. It's not easy, but it certainly can be done.