Name: James Dalton
Height: 179 cm (5' 10")
Duration: 1 year of losing weight (2003-2004) and 18 months of building muscle (2006-now)
Favourite Body Parts: Quads and Back
Favourite Exercise: Squats, Barbell Row and Leg Press
Favourite Supplements: Universal Animal Pak and BSN NO-Xplode
Hobbies: Fitness: Resistance Training, Running, Cricket, Chess and Reading
Weight: 145 kgs. (319 lbs.)
Body Fat: Unknown
Weight: 69 kgs. (151 lbs.) while at my lightest
Body Fat: 8%(?)
Weight: 87 kgs. (191.4 lbs.)
Body Fat: 15%
This transformation took me a little over two years. Less than one-year weight loss and a year and a little gaining muscle.
How It Started
All my life I had been overweight - the larger kid out the bunch - and that never really bothered me because my entire family was overweight as well, thus it made me think super-size meals and take-away was normal.
After years of gaining weight I was in grade 9 and packed on more than ever which made normal socializing a nightmare and I retreated into online video games. One day I met a girl - something inside of my unconscious mind just clicked, why would anyone want you the way you are when you don't even like yourself. So I set about changing it!
How I Did It
It all started with the most important factor, diet. The food I ate. I removed all high GI food from my life style, white bread, potato, added sugar, and replaced them with lower GI whole grain foods.
Combined with low impact exercise - if I needed to go anywhere - I walked ... I walked into work, to the ship, etc. This ensured I had a minimum of 2 hours of light cardio a day. The walking turned into jogging, which turned into running - the weight dropped off "very" quickly.
As a result I managed to get down from a XXXXXXXL (7XL shirt) to a small, this was an amazing result I thought. I had loose skin from the large amount of weight lost and I had a little muscle on my frame. I had surgery to remove "some" of the skin around my abdominal and chest area. In time I should continue with future surgery to remove the rest.
As time past I was still not happy with my body. I wanted muscle mass and strength (most importantly strength) so I decided to pick up a barbell and do it. While not getting the best results size-wise, my strength has gone through the roof compared to where I started.
Before I was unable to bench press the bar (45 pounds) once, now I am able to bench press 80kgs (176 pounds) and squat is similar. Before I could barely squat 30kgs, now I can rep 115kgs (253 pounds). The same goes for cardio - before I was unable to score a 3 on the beep test (I recall this fact from an embarrassing grade 10 PE class), now I can get an easy 9.
Being overweight for all my developing years has left me with bad knees so I believe a good joint support supplement is key, I have gotten good support from this type of supplement.
Whenever I had a long day at work or needed that extra get up and go for a hard morning workout, BSN NO-Xplode has never let me down.
This is an example program I've used, I tried FBW's, 5-day splits, but I've found out 3 heavy days work best for me. I did my cardio and abs on Saturday.
Monday - Chest/Shoulders/Triceps:
- Flat Bench Press: 4 sets 12, 10, 8, 4 reps
- Incline DB or Military Press: 3 sets 10, 8, 4 reps
- Flies: 2 sets 12 reps
- Side raises: 3 sets 8 - 12 reps
- Triceps Extension: 3 sets 8-10 Reps
Wednesday - Legs:
- Squats: 5 sets12, 10, 8, 5, 5 reps
- SLDLs: 4 sets 6-10 reps
- Leg Press: 3 sets 8-12 reps
- Hamstring Curl: 3 sets 8-12 reps
- Standing Calf raises: 2 sets Drop Sets
Friday - Back/Biceps:
- Barbell Rows: 5 sets 12, 10, 8, 5, 5 reps
- Pull Down / Pull Up: 4 sets
- Dumbbell Rows: 3 sets 8-12 reps
- Chin ups: 2 sets Failure
- Bicep Curl: 3 sets Drop Sets
Tips Of Advice
- If it tastes good and you think it's unhealthy. Do not eat it.
- Say no to cheat meals - once you stop giving your body that unhealthy food, keep it away. Cheat meals only make your will weaker and make you crave the food more.
- Train hard, whether you are running or at the gym, don't just do it half-@ssed.
- You know your body best; don't listen to ANYONE else if your body is screaming NO!