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Name: Chris (a.k.a. Big Swole) Curry
Coming off of a 6 month bulking phase left me looking soft and round. So I decided to lower my body fat percentage and decrease my waist size. I wanted to lift up my shirt and revel a 6 pack instead of mushy love handles.
   Click Here To Enlarge. No More Mushy Love Handles!
By researching articles on Bodybuilding.com and reading numerous fitness magazines I was able to find a formula that gave me an idea on how many calories I needed to maintain weight and to lose it. First step was to lower my daily calorie intake to 15-20% below what I needed to maintain weight. As the pounds fell off, I ended up eating no more than 2600 calories a day and no less than 2000. This allowed my body to tap into its own fat stores for energy and to make up for the lost calories. I knew that a pound of fat is 3500 calories, so I was burning about a pound of fat a week and not very much muscle. I started my 12 week program on 22 Jun 05 and ended 23 Sep 05.
This is my current list
To transform my metabolism into a calorie burning furnace I ate 5-6 meals a day. I would try to eat every 2-3 hours. This really helped keep my appetite under control. I also tried to consume at least 15g of fiber a day which kept me fuller longer. I hardly ever got hungry and I never let my carbohydrate intake fall below 150 grams a day. Another formula I used was 40/40/20. 40% of my calories came from protein, 40 from carbohydrates and 20% from fat. Mainly healthy fats!
I can't forget water. A gallon a day was a definite must.
Lunch
Snack
Dinner
Snack
Breakfast
Lunch
Pre Workout Meal
Post Workout Shake
Dinner
Snack
 Exercise Routine
For cardio I did 10-20 minutes of "HIIT" training after my workouts.
I would lift weights 4 days a week and do about 9 sets per body part. When I would train for strength I did 3-5 reps, for size I would do 6-10 reps! This seemed to work really well for me.
You have to want to change! Not just your body but your entire lifestyle. Remember, nobody is going to make the transformation for you. Every time you feel like giving up or not eating healthy, ask yourself, "How bad do I want this?" Being in shape is a 24 hour job and not just 2 days a week in the gym.
 Click Here To Enlarge. A 24 Hour Job. Maintaining an overall healthy lifestyle is 75% nutrition, not just working out. Try to keep sugar and saturated fats to a minimum. I would schedule a cheat meal once a week where I would eat whatever I wanted, but in small portions. If you know you will be having pizza for dinner just subtract those calories from one of your meals earlier in the day so that you won't go over your daily number of calories needed to loose weight. Moderation is the key. Keep a journal to record your progress and track the meals you eat as precisely as possible. Take pictures of yourself before, during, and after your exercise phases. Under all circumstances set realistic goals and continue to challenge yourself. Enter a support group or find a workout partner who has similar goals as you do. I couldn't have come this far without the help of my coworkers. They really pushed me to stay in the gym and continue to continue on with my healthy lifestyle (What up Eric A?). Bottom line! Stay consistent as possible, turn off the T.V., get off the couch and start moving. Feel free to email me with questions or comments. Take care and never give up until you have what you want!
 Click Here To Enlarge. Never Give Up!
Chris (a.k.a. Big Swole) Curry Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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Sample Of My Daily Meal Plan:
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