By: James Herr

Before: 288 lbs

After: 186 lbs

Vital Stats

Name: James Herr
Email: jamesh350@hotmail.com
Weight Before: 288 lbs 11/30/2004
Weight After: 186 lbs 06/07/2006
Waist Before: 44 in
Waist After: 32 in
Age: 28
Height: 5'11
Pounds Lost: 102 lbs

Why You Got Started?

Well it all started with a trip to the doctor - it was the first time at this doctors office, so she said I needed a complete physical. I knew I wasn't in the greatest shape but I didn't realize just how bad it was until I had seen the numbers for myself.

My blood pressure was 150/94, my cholesterol was 258, and my weight was 288 lbs. She gave me 3 months to turn myself around. On my return trip I had made gains but it wasn't enough. She put me on niacin to bring my cholesterol level down. This medicine is absolute hell; it makes you sweat with hot flashes so bad that you want to crawl out of your own skin!

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James Herr.

I took it for about a week and had to give it up. I had another doctor appointment 6 months later and was a little worried that my doctor would freak when I told her that I took myself off the med.

To my surprise by then my cholesterol was down to 158 and I think my weight was about 220lbs. My blood pressure was about 127/74 She said I was doing great and not to worry about the medicine any longer! I was so relieved. The last thing I wanted was to start taking a life-long med at age 28.

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James & His Bike.

How I Did It

I started my transformation by changing my eating habits. I gave up all things fried, sweet things (cookies, chocolate, etc). When I do eat out I make good choices like salads, lunch type sandwiches, or baked items like fish and chicken.

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Now I Make Good Choices.

I also try to stay as active as possible by weight training 3-5 days a week including 30 min of cardio a day. If I am not at the gym I am playing racquetball, mountain biking, or rollerblading, anything to stay off the couch.

Supplements

My supplements are Optimum 100% Whey Protein, and Higher Power Micronized Creatine. I use the protein powder 2 times daily and 5 mg creatine daily.

Sample Week Of My Diet

• Breakfast - Rasin bran with skim milk, one scoop of protein powder and creatine

• Before lunch (1 hour pre workout) - Turkey sandwich and protein shake after workout

• Lunch - Salad and some low fat yogurt

• Before dinner - Trail mix/nuts/or some low fat cottage cheese

• Dinner - Chicken breast, steamed veggies, 1 small baked red potato

• After dinner snack - 3 eggs, one yolk on an English muffin

Sample Workout

I currently alternate every 3 weeks between high rep/low weight and 1-week low rep/heavy weight. I'm doing the 3 weeks of high reps to try and burn off more fat, and the 1 week to add muscle, this will hopefully get my body fat % down. Both are done as a 3-day split with 45 sec rest periods

Light Week Includes:

Day 1 Chest/Triceps:

• Incline dumbbell press 4 sets reps: 15,12,12,10
• Decline dumbbell press 3 sets reps: 12,12,10
• Flat bench dumbbell fly 4 sets reps: 12,12,12,10
• Triceps pushdown (cable) 4 sets reps: 15,12,12,10
• Skull crusher 4 sets reps: 12,12,12,10
• Overhead ez-bar extensions 4 sets reps: 12,12,12,10
• Dumbbell extensions 4 sets reps: 15,12,12,10

Click Here For A Printable Log Of Day 1.

Day 2 Back/Biceps:

• Seated row 4 sets reps: 12,12,12,10
• Lat pulldown 4 sets reps: 12,12,12,10
• Bent over dumbbell row 3 sets reps: 12,12,10
• Standing dumbbell curl 4 sets reps: 12,12,10,10
• Reverse grip barbell curl 3 sets reps: 12,12,10
• Ez bar curl 4 sets reps: 12,12,10,10
• 2 arm high cable curl 4 sets reps: 12,12,10,10

Click Here For A Printable Log Of Day 2.

Day 3 Shoulders/Legs

• Arnold press 4 sets reps: 12,12,12,12
• Barbell front raise 4 sets reps: 12,12,12,10
• Dumbbell latereral raise 4 sets reps: 12,12,12,10
• Barbell shrug 3 sets reps: 12,12,10
• Dumbbell lunge 4 sets reps: 12,12,12,12
• Hack squat 4 sets reps: 12,12,12,12
• Leg press 4 sets reps: 12,12,12,10
• Seated calf raise 4 sets reps: 12,12,12,12

Click Here For A Printable Log Of Day 3.

Heavy Week Includes:

Day 1 Chest/Triceps:

• Flat bench press 3sets 8-12 reps
• Incline fly 3sets 8-12 reps
• Decline press 3sets 8-12 reps
• Ez-bar overhead extension 3sets 8-12 reps
• Kickbacks 3sets 8-12 reps
• Overhead dumbbell extension 3sets 8-12 reps

Click Here For A Printable Log Of Day 1.

Day 2 Back/Biceps:

• Lat pulldowns (wide-grip) 3sets 8-12 reps
• Close-grip lat pull downs 3sets 8-12 reps
• One are bent-over row 3sets 8-12 reps
• Incline dumbbell curl 3sets 8-12 reps
• Standing ez bar curl 3sets 8-12 reps
• Hammer curls 3sets 8-12 reps
• Concentration curls 3sets 8-12 reps

Click Here For A Printable Log Of Day 2.

Day 3 Shoulders/Legs

• Seated Dumbbell press 3sets 8-12 reps
• Barbell upright row 3sets 8-12 reps
• Dumbbell lateral raise 3sets 8-12 reps
• Shoulder shrugs 3sets 8-12 reps
• Squat 3sets 8-12 reps
• Standing calf raise 3sets 8-12 reps
• Leg extension (machine) 3sets 8-12 reps
• Leg curl (machine) 3sets 8-12 reps

Click Here For A Printable Log Of Day 3.

Suggestions For Others

Take good notes of everything you do, and eat. Keep records of your progress. This will all help keep you motivated!

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Stay Motivated!

You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformation Of The Week. Through with giving excuses, these ladies have given themselves the bodies they always wanted!

James Herr
jamesh350@hotmail.com

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