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.
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 hard. I was weak, and had no energy, but I stayed motivated no matter what.
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.
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.
||Super Set Video Guide:|
||Drop Set Video Guide:
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
- ThermoDynamX from EAS twice a day which I would cycle 1 month on 1 week off
- NO-Xplode from BSN which gave me some great pumps
- 500mg of vitamin C
For MRP's I would use:
- Muscle Milk
- Lean body microwavable cookie bars
- Promax Bars (cookies and cream is my favorite)
- Lean body MRP shakes
I drink allot of water throughout the day with the exception of coffee in the morning
- 5 egg whites
- 1/2 cup oatmeal with natural applesauce
- 1 cup coffee with 1 packet Splenda
- 2 small chicken breasts with a little salsa
- 1/2 cup brown rice
- Small spinach salad with balsamic vinegar
- Same as meal 4
- 6 oz flank steak
- Steamed spinach
- Muscle Milk
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.
Chest & Biceps
- Incline barbell presses
- Seated hammer strength bench press (Ex- Shown On Incline)
- Decline dumbbell presses
- Incline dumbbell flyes
- Cable crossovers
Back & Triceps
Cardio, Abs, Calves
Shoulders & Traps
Same as Wednesday.
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.
I always go by the mirror for progress and not by the scale.
Train hard and stay motivated!