Weight: 258 lbs
Body Fat: 28%
Weight: 186 lbs
Body Fat: 9%
Why I Got Started
After years of eating unhealthy foods and not exercising, my weight gradually increased to 258 pounds. I would indulge in any food I liked whenever I wanted. Pizza and a large dessert happened on an almost nightly basis. I had to buy bigger pants and shirts regularly because of my fat gains.
Aside from looking awful in the mirror, I had low energy levels and avoided many activities that required physical exertion. I knew my health was in jeopardy and I needed to make a change.
How I Did It
I started out walking and slowly jogging 3-4 days per week and educating myself about nutrition. Giving up the fast food and sweets was difficult. Gradually I became more disciplined with my diet, but I had moments at least twice per week when I would overeat on unhealthy foods. Losing the weight was a slow journey for me, the first year I lost 30 pounds.
It was during the second year of my transformation that I joined a gym. I specifically remember putting 135 on the bench and struggling to do one rep.
Gradually over a period of months my strength increased and friends and family started noticing I was losing a lot of weight. As my energy and self-confidence increased so did the intensity of my dedication. The second year I lost 40 more pounds.
Going into my third year my fitness activities increased even more. I joined a Jujutsu school and I was doing some form of exercise 5 days per week. Between the martial arts, weight training and eating healthy meals my weight was down to 168 pounds.
Jujutsu, literally meaning the "art of softness," or "way of yielding" is a collective name for Japanese martial art styles including unarmed and armed techniques.
I would bulk for 6 months then cut the fat, then repeat the process. I did this many times and continue to do so until this day. I slowly gained muscle and my weight increased to 186 pounds.
- Optimum Nutrition 100% Whey Protein
- Optimum Nutrition 100% Casein Protein
- Optimum Nutrition Opti-Men Multivitamin
- Fish Oil
Meal 4: Post-Workout
- Barbell Bench Press - Medium Grip: 5 sets of 8-10 reps
- Barbell Incline Bench Press - Medium Grip: 3 sets of 8-10 reps
- Incline Dumbbell Press: 2 sets of 8-10 reps
- Decline Dumbbell Bench Press: 2 sets of 8-10 reps
- Dips - Chest Version: 3 sets of 8-10 reps
- Lying Triceps Press: 5 sets of 8-10 reps
- Barbell Deadlift: 6 sets of 8-10 reps
- Pullups: 4 sets of 8-10 reps
- Bent Over Barbell Rows: 3 sets of 8-10 reps
- T-Bar Row: 3 sets of 8-10 reps
- Barbell Curl: 5 sets of 8-10 reps
- Technique: 1 hour
- Sparring, Pad Work, Or Grappling: 1 hour
- Power Clean: 4 sets of 8-10 reps
- Seated Barbell Military Press: 4 sets of 8-10 reps
- Barbell Shrug: 4 sets of 8-10 reps
- Lateral Raises: 5 sets of 8-10 reps
- Barbell Squat: 5 sets of 8-10 reps
- Leg Press: 5 sets of 8-10 reps
- Barbell Hack Squat: 5 sets of 8-10 reps
- Standing Calf Raises: 5 sets of 8-10 reps
- Dumbbell Lunges: 5 sets of 8-10 reps
Sunday: Chest And Triceps
Wednesday: Martial Arts
Suggestions For Others
Work hard and you will see results. The health of you and your family are the most important things. Fitness is a lifelong thing, never give up.