Name: Jason Mause
Why I Got Started
It was my senior year in high school, I was 200 pounds, and I was upset with how much weight I had gained over the last few years. Things needed to change!
How I Did It
I went to my local YMCA and bought a three month membership. The first week was hell. But after going every day, the next week I found myself 5 pounds lighter. By the end of my first month I had lost 15 pounds. Results kept fueling my workouts and every few weeks I would see a new muscle group that I didn't even realize that I had.
It took a few months before I found out what worked for my body. After hovering at around the same weight for a few months losing body fat while gaining muscle I started to look into just losing the last bit of body fat I had. I came to Bodybuilding.com and found The Personalized Guide which really helped jump start my fat burning process.
Running really helped in bringing out my abs and shredding the last few percent of body fat. I started out barely being able to run for 5 minutes at a time an now have worked my way up to constant running.
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Results Kept Fueling My Workouts And Every Few
Weeks I Would See A New Muscle Group.
2 Meals Daily:
- Optimum Nutrition HydroWhey Protein: 2 servings
Last 2 Meals Daily:
- Optimum Nutrition Casein: 1.5 scoops
I eat every 2-3 hours averaging about 6-8 meals a day. Each meal consists of 30-40g protein. All of my fats come from Fish Omega 3s. I drink one gallon of Water a day minimum, one bottle with every meal. My carbs come only from dietary fibers (Vegetables, Brown Rice, Oatmeal, Whole Wheat) Little to no sugar, absolutely no fast food and no junk food. I cook and prepare all my meals ahead of time.
Meal 5: Post Workout
Day 1: Chest/Triceps/Abs
- Incline Dumbbell Flyes: 3 sets of 12-15 reps
- Incline Dumbbell Press: 3 sets of 12-15 reps
- Butterfly: 3 sets of 12-15 reps
- Triceps Pushdown: 3 sets of 12-15 reps
- Lying Close-Grip Barbell Extension: 3 sets of 12-15 reps
- Oblique Crunches: 3 sets of 10-25 reps
- Hanging Leg Raise: 3 sets of 10-25 reps
- Sit Ups (Weighted): 3 sets of 10-25 reps
Day 2: Legs
- Leg Extensions: 3 sets of 18-20 reps
- Barbell Squat: 3 sets of 18-20 reps
- Dumbbell Lunges: 3 sets of 18-20 reps
- Leg Curls: 3 sets of 18-20 reps
- Stiff-Legged Barbell Deadlift: 3 sets of 12-15 reps
- Standing Calf Raises: 3 Sets of 18-20 reps
- Seated Calf Raise: 3 sets of 18-20 reps
Day 3: Rest
Day 4: Shoulders/Abs
- Shoulder Press: 3 sets of 10-15 reps
- Arnold Press: 3 sets of 10-15 reps
- Upright Barbell Row: 3 sets of 10-15 reps
- Barbell Shrug Behind Back: 3 sets of 10-15 reps
- Front Dumbbell Raise: 3 sets of 10-15 reps
- Exercise Ball Crunch (Weighted): 3 sets of 10-25 reps
- Hanging Leg Raise: 3 sets of 10- 25 reps
- Dumbbell Side Bend: 3 sets of 10-25 reps
Day 5: Back/Biceps
- Wide-Grip Pullups: 3 sets of 10-20 reps
- Bent Over Barbell Row: 3 sets of 8-15 reps
- Deadlift: 3 sets of 4-6 reps (80-90% max lift)
- Barbell Curl: 3 sets of 10-15 reps
- Preacher Curl: 3 sets of 10-15 reps
- Hammer Curl: 3 sets of 10-15 reps
- Concentration Curl: 3 sets of 10-15 reps
Day 6: Rest
Day 7: Rest
Suggestions For Others
Keep yourself motivated, look at the mirror not the scale. Muscle weighs more than fat, the scale can get confusing. Try to keep your cardio sessions outside, running on a Treadmill gets boring, try cross country or even just a run around your neighborhood.
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