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Before:
180 Lbs
~ BF 17% |
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After:
155 Lbs.
BF 5.5%
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Why I Got Started
I started weight training off and on about 10 years ago. I was a pretty healthy guy in terms of exercising and training. During the summer of 2004 I had reached an all time low in terms of my health. I had a gym membership but never really used it. I have been living in Las Vegas for 5 years working in the restaurant business.
Being a waiter in such a busy and sinful city, there were many temptations out there. Many of them included drinking, eating, and staying out until the early morning partying at different nightclubs. I basically got myself into the worst shape of my life.
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Partying Hard & Drinking With My Friends
Before The Transformation.
Being a father of 2, one day I thought to myself, this is not the lifestyle I should be living. I need to be someone my children can look up to. Continuing a lifestyle like that could jeopardize my family and my own health.
I finally started going to the gym again. At first it was very hard. I was weak, and had no energy, but I stayed motivated no matter what.
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My Son & I When I Was Out Of Shape.
How I Did It
Well having been training off and on for 10 years, I was no stranger to weightlifting. I actually entered a few natural competitions back in 1999. Just getting back in to it was the hard part. I started off using light weights, with fairly high reps just to get a feel of the weights again.
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I Was No Stranger To Weightlifting.
I started off doing only about 15 min of cardio just walking on the treadmill. Slowly I progressed with heavier weights and increased my cardio to 20 to 25 minutes. My workouts also included drop sets and supersets. I would be done with my workouts in under an hour. Fast intense and minimal rest time between sets.
Throughout the years, I learned a lot by reading tons of bodybuilding magazines, which had many training and nutrition articles. I constructed my nutrition program that way. I used a high protein and medium carb diet; I never really counted calories. More portion control.
I just went with how my body felt. If I felt that I consumed too many carbs, I would drop my carb intake the next time around. During my days off from work I would have one cheat meal.
That's when I get the most time to spend with my family so I can enjoy some junk food! By the time I'm done with the cheat meal I feel so guilty I get motivated to eat clean again and get back on my diet.
What Supplements I Took
I started with:
For MRP's I would use:
Sample Diet
I drink allot of water throughout the day with the exception of coffee in the morning
Meal 1:
- 5 egg whites
- 1/2 cup oatmeal with natural applesauce
- 1 cup coffee with 1 packet Splenda
Meal 2:
Meal 3:
- 2 small chicken breasts with a little salsa
- 1/2 cup brown rice
- Small spinach salad with balsamic vinegar
Meal 4:
Meal 5:
Meal 6:
- 6 oz flank steak
- Steamed spinach
Meal 7:
Training
What a sample week of training consists of:
I do 3 sets per exercise, 10-12 reps. My ab workouts I do to failure. I include lots of supersets and dropsets depending on the intensity of the last set.
Cardio days I run for 2 miles at 6.5 mph on an empty stomach in the morning. On training days I walk on the treadmill for 15 minutes on an incline at 3.5 mph after my workout.
Monday
Chest & Biceps
Tuesday
Back & Triceps
Wednesday
Cardio, Abs, Calves
Thursday
Shoulders & Traps
Friday
Legs
Saturday
Sunday
Suggestion For Others
Be patient with your progress. You may lose a lot of weight at first and hit a wall after. Keep it up and do not get discouraged. Take a before picture and stick it on your wall. That's what I did to motivate myself.
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Keep It Up & Don't Get Discouraged.
I always go by the mirror for progress and not by the scale.
Train hard and stay motivated!
