Body Fat: 35.5%
Bench Press: 175
Body Fat: 12%
Bench Press: 255
Why I Got Started
I got started because I was just fed up with how I looked in the mirror and how I felt.
How I Did It
I had tried dieting before, but my nutrition wasn't really important to me until I started lifting. Once I started exercising hard, I wasn't about to spoil my accomplishments in the gym by eating poorly.
- Fatty Protein shake (varied in recipe)
Breakfast: (first thing when waking up)
Lunch: (1:00 PM)
Dinner: (6:00 or 7:00 PM)
Day 1 - Back/Triceps:
- Cleans - Warmup set - 8 - 5 - 8
- Dumbbell Shrugs - 2x12
- Lat Pulldowns - 3x10
- Upright Row - 2x12
- Overhead Dumbbell Ext. - 10 - 10 - 12 to failure
- Reverse grip cable - 2x12
- Skullcrushers - 3x10
- Bench Dips - 3 sets to failure
(NOTE: Sometimes at the end of my back workout I liked to do weight assisted pull-ups to failure)
Day 2 - Legs:
- Back Squats - Warmup set - 10 - 7
- Jump Squats - 3x8
- Quad Extension - 3x10
- Ham Curl - 3x10
- Standing Calf Raise - 5x12
Day 3 - Chest/Biceps:
- 20 pushups (warmup)
- Bench Press - 10 - 8 - 6
- Decline Flyes - 2x12
- Incline Dumbbell Press - 2x12
- Pushups - 2 sets to failure
- Chinups - 2 sets to failure
- BB curls - 3x10
- Alternating DB Incline Curls - 4x10
- Concentration Curls - 2x10 supersetted with hammer curls (10 reps)
(NOTE: this chest workout is all about mixing up grips and workouts to build solid, well-rounded pecs)
Personally, I am not a big fan of running, so I enjoy working up a sweat playing basketball after I lift. I find it better than jogging because it works stamina through intervals of speed and agility. In between lifting and cardio I ALWAYS take a mixture of Gatorade, leucine, and glutamine.
Done every lifting day after cardio.
30 minutes of circuit-type training with few breaks.
Work lower-back as well as upper and lower abs to build balanced muscularity.
Take rest days as you need them. Workout 3-5 days per week and make sure to get your sleep! That's when muscle is really built.
Suggestions For Others
- Stay hydrated ... ALWAYS!
- Buy a Phiten Titanium necklace and never take it off.
- Don't cheat on your diet ... you're only cheating yourself.
- Stay motivated! I like to use movies such as 300, Pumping Iron, Batman Begins, etc.
- Music! Build a good workout playlist and utilize it in your training.
- Stretch - a great way to ruin your goals is by ruining your body.
- Listen to your body - phrases like "pain is only weakness leaving the body" are idiotic.
- Switch it up - don't go more than 6 weeks on the same lifting plan/supplements. Keep your body guessing.
- Document it - a journal documenting workouts and eating is a great way to keep yourself on track.
- Conceive it, Achieve it - no one is limited to obesity. Life is about taking. Go get it. Believe in yourself.