Weight: 205 lbs
Body Fat: 17%
Weight: 160 lbs
Body Fat: 5.5%
Why I Got Started
I always enjoyed weight training since I began high school. I played football and rugby for all 4 years, and I did weights on the side to keep me in what I thought at the time was good shape. Once I started college I got out of sports and began weight training more seriously.
A friend of mine had entered a bodybuilding competition and I thought it would be a good goal for me. I decided to train for a contest in 2009 as some motivation to lose weight. This is where I stepped things up a notch.
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Once I Started College I Got Out Of Sports
And Began Weight Training More Seriously.
How I Did It
I weighed 205 pounds in January of 2009. I increased my cardio and got down to about 190 pounds by the time March came around. A buddy of mine had an uncle who used to compete and is now a judge. He gave me some advice of what to eat and what to stay away from.
My training routine was three days on and one day off at the gym each week. I did not go by the day of the week but stuck to this schedule every week so the days you weight train are different each week.
I did a half hour of cardio as soon as I woke up in the morning 5 days of the week. I would not do my morning cardio on an off day, but did them on training days. My cardio was also low intensity, just a good steady jog for 30 minutes each morning. I did not do any other cardio throughout my training, solely just 30 minutes in the morning as soon as you wake up (before eating) 5 days of the week.
I continued this training schedule right up until 2 days before my first competition. From January 2009 until November 14, I lost nearly 50 pounds, and I feel great. I am a lot more confident with myself and my body. I am no longer afraid to take my shirt off no matter where I am.
My training routine was 3 days on and 1 day off. I find the best way to divide your body parts with this routine is to do them all within those 3 days. This allows for the perfect amount of hours between each consecutive workout (about 60 hours) for recovery, but thrive for muscle growth.
|READING THIS WORKOUT LOG|
Chest And Back
- Dumbbell Bench Press: 4 sets of 8 reps
- Incline Bench Press: 3 sets of 10 reps
- Decline Bench Press: 3 sets of 10 reps
- Incline Dumbbell Flyes: 2 sets of 12 reps
- Bent Over Barbell Rows: 4 sets of 8 reps
- Pullups: 50 reps
- Seated Cable Rows: 3 sets of 10 reps
- Lat Pulldowns: 3 sets of 10 reps
- Military Press: 4 sets of 8 reps
- Front Dumbbell Raises: 3 sets of 10 reps
- Lateral Raises: 3 sets of 10 reps
- Barbell Shrugs: 3 sets of 20 reps
- Barbell Squats: 5 sets of 8-12 reps
- Deadlifts: 3 sets of 8 reps
- Leg Extensions: 3 sets of 10 reps
- Seated Leg Curls: 3 sets of 10 reps
- Standing Calf Raises: 3 sets of 12 reps
- Leg Press Calf Raises: 3 sets to failure
- Barbell Curls: 4 sets of 8 reps
- Dumbbell Curls: 3 sets of 10 reps
- Cable Curls: 3 sets of 10 reps
- Barbell Curls: 3 sets of 7 reps (21's)
- Triceps Pushdowns: 3 sets of 10 reps
- Dips: 3 sets of 10 reps
- Lying Triceps Press: 3 sets of 10 reps
- Triceps Pushdowns - Rope Attachment: 3 sets of 12 reps
Day 2: Shoulders And Legs
Day 3: Arms
Of course any good routine switches up angles and exercises to keep things working. I often changed my rest between sets from 90-to-45 seconds to increase intensity (usually have to lower weight).
I also often changed angles of exercises. Keep things consistent for around a month then make minor changes to keep things working.
Suggestions For Others
I cleaned my diet up, and reduced my cardio to only doing 30 minutes jogs 5 days per week and shredded off 40 pounds like a joke.
I've tried fat burners on multiple occasions and did not see any results. I can not stress enough that all you need to do is eat clean, and do light cardio in the morning.