Weight: 200 lbs
Body Fat: 19%
Body Fat: 7%
Why I Got Started
I had always been overweight growing up. No one ever seemed to make a big deal about it, but it became a big deal when I entered high school. I played football as a lineman so I didn't care about my weight.
As soon as I stopped playing football I let myself go and could care less about what I ate. Earlier this year, thanks to the MuscleTech Challenge, I decided to change how I viewed myself and how others viewed me. No longer would I be the chubby guy that didn't care about his body.
How I Did It
I started out eating 5-or-6 smaller meals of bad quality until I researched the quality of foods. As soon as I learned about types of carbs and how much protein and fats I should eat, I ate well-portioned healthy meals.
At college it was difficult, but I had to make myself run or do cardio at least 4 times per week even though I didn't want to. With support from my brother who was my lifting partner, I was able to gain muscle and strength every day.
As soon as I saw results it became much easier every day to pursue my goals. It took hard work and dedication every day, I had to force myself to wake up earlier just to run. In the end it all came down to asking myself, "How badly do I want it?"
|READING THIS WORKOUT LOG|
- Barbell Bench Press: 4 sets of 12, 10, 8, 6 reps
- Incline Dumbbell Press: 4 sets of 12, 10, 8, 6 reps
- Dumbbell Flyes: 4 sets of 12, 10, 8, 6 reps
- Pullups: 4 sets of 6-10 reps
- One-Arm Dumbbell Rows: 4 sets of 12, 10, 8, 6 reps
- Seated Cable Rows: 3 sets of 8 reps
- Lat Pulldowns: 3 sets of 8 reps
- Squats: 4 sets of 12, 10, 8, 6 reps
- Leg Press: 4 sets of 12, 10, 8, 6 reps
- Leg Curls: 3 sets of 8 reps
- Leg Extensions: 3 sets of 8 reps
- Barbell Curls: 3 sets of 8 reps
- Hammer Curls: 3 sets of 8 reps
- Concentration Curls: 3 sets of 8 reps
- Skullcrushers: 3 sets of 8 reps
- Triceps Pushdowns: 3 sets of 8 reps
- One-Arm Pulldowns: 3 sets of 8 reps
- Military Press: 3 sets of 8 reps
- Lateral Raises: 3 sets of 8 reps
- Barbell Shrugs: 3 sets of 8 reps
- Behind The Back Shrugs: 3 sets of 8 reps
Suggestions For Others
It is a must to always push as hard as you can every workout and to be as intense as possible. Without hard effort nothing will be accomplished. Above all, everything in your life should be balanced so that one aspect is not weighted over the next.
Changing your life is difficult, especially how you eat and exercise. If nothing is changed, however, nothing will happen. Insanity is doing the same thing and expecting results, so if you want to change how you look and how you feel, act on it!