The Early Years
Ever since I can remember, I have always been overweight this includes my childhood and early teens. I had a dream, that some day I would lose all the weight and be lean/muscular. Always liked sports that challenged the body and mind beyond its limits. Where you had to give 110% of yourself or else you'll never succeed.
But reality set in, I was a fat kid getting fatter by the day. By 7th grade I had begun to become excessively fat and it was out of control. My mom then thought it was a good idea to enroll me on a martial arts school. I had always enjoyed martial arts, but never had the chance to join a school.
Well, joining Shin Budo Karate was a step into the right direction and further helped my cause, so I though. But, one year and a half before joining the school I was really introduced into weight lifting by my brother. He had begun to lift weights with a friend of his.
I used to tag along whenever I could, but was too young lift, even though I wanted too badly. While I became stronger and more confident from the martial art classes, my weight kept increasing.
I was rather strong by the time 8th grade had begun to come to an end. At home I had a pair of dumbbells which I used to do DB concentration curls everyday before going to school. I wanted to get huge, but I knew no better then doing DB curls every morning before school.
I knew nothing about weight training little or no knowledge about nutrition. By the end of my 8th grade year, I worked at a restaurant during the summer. That just made a recipe for disaster: more food = a lot more fat. So, I begun to get even fatter while I was attending the martial art school. It was not helping because I would not put any effort to lose weight.
That year I started telling myself, is that what you wanted to become? A lazy fatass that everyone would make fun off, oh no that's not me! Unfortunately it was for awhile and it was not fun what so ever.
Started doing a crazy lifting regimen which I had no clue about (newbie). I would do db curls everyday, along with pushups...I was getting stronger but it was not helping the weight problem. My brother had purchased "Peak Condition" by men's health, a year or two back.
Of course, I could not understand anything the books talked about, but I had gotten basic ideas. Sure I was clueless, but having picked up the basic opened more roads. Burning with desire, went on to the net and found the best and biggest guide for teen bodybuilding, Teenbodybuilding.com.
High School - Horrible experience
Freshmen year in high school rolled in, and I was fatter then ever. Had made a few buddy that were into lifting, so at lunch time we would sneak out and go lift. It was nothing serious, nutrition was horrible and their was only one machine to work with. I had two friends pressuring me to join the local gym with them. At this point, I then started watching what I was eating and stopped ALL junk food.
People in school were making fun of my because of my weight daily. I could not take it any longer, all the teasing had to stop and for good. I still remember my first school day in high school. Everyone talked about the biggest guy in school, everyone was afraid of him.
When I saw him, I though to myself, im going to get bigger then him when I become a senior. What drove me to make such an egoistic goal was the fact that he had tons of respect from everyone. Respect, something I was lacking tons at that stage of my life.
Turning Point - No more looking back!
Now at the end of my freshmen year I managed to get $100 and joined the local gym for 3 months. Boy, was I ever excited! I had hit 220lb of pure fat, I was anxious to join and get rolling. Started with an okay meal plan and so-so split which I got off a Magazine. Started to run 4 times a week and ate NO JUNK FOOD ever, in fact till this day I've not eating pizza.
At lunch I would just eat chicken and not the bread, even then certain people talked. But, I was determined to shut everyone up and to change to the better. Just 2 months in-to the diet and cardio routine, people were noticing I was getting shredded. It feels so good inside when people tell your looking better. Makes you keep working harder plus keeps you motivated to lose it all!
By that time I had already gone from waist 40 to around 36-37, which was amazing. As time kept going by and no later then a few months later school ended. I kept learning more and more from a few powerlifters at the gym whom helped me greatly. (Today I use their training methods) I got more involved during the summer of 2000, and kept learning more. Thanks to "Big Red" who helped me get a good routine going and gave me supplement advice plus a diet. I'm very thankful for his help.
By the time school started again sophomore year, people are absolutely amazed at my change. No one could believe it, they did not even recognize me, some though I had twin brother. Even the girls were shocked, and man what a great first day of school that was. I was down from 220lb to 165lb, and from a 40' waist to 33', simply cant be more proud of my accomplishment.
Going Hardcore - Introduced into bodybuilding
Into sophomore year I meet Layne Norton (online) who in my opinion is the greatest guy I've I have meet so far. I can relate so much to him its scare to even think about. Neadless to say, he helped a GREAT deal and I continue to learn from his experience and knowledge. I really look up to this guy, I am sure many of you guys do too.
At this time I had figured it was time to get into bodybuilding. Begun to do research, read, read, read, and ask, ask, ask and got into it! Decided it was time to bulk to gain mass to get HUGE (GIGANTIC) naturally of course. With that being my first bulking season I went from 165lb up to 210lb. Lifts had an incredible increase which was just amazing how fast my lift went up!
1. Determination: Without any determination to lose weight, I don't know what would I had done. How can you set goals without being determined to achieve them? I set a goal and was determined to get how I wanted to, and wouldn't stop till I did! That's the key in making goals (of any kind) and if your not determined enough you'll be eaten away. Because any little bump on the road will get you to stop and give up short.
In other words set a goal, and do whatever it takes (within reason) to achieve these goals. Don't let negative influence get you down, jealous people put others down all the time. But, because you're so determined nothing anyone says will get you to stop.
2. Dieting: Next, it's very important when cutting to consume only between 2000-2300 calories. And that 55% come from protein, 25% fats, and 20% from carbs come from those 2000-2300 calories. Best to start from 3000-3500 daily caloric intake and slowly decrease 250-500 calories weekly. Below it's a list of healthy cutting foods:
- Chicken breast
- Skinless Chicken
- Skim milk
- Fat free cheese
- Fruits lean beef
- Low fat yogurt
- Olive oil
I suggest making a diet with the above information, calculate your carb intake determined by how you feel and weight. If you feel too weak then raise your carbs play around with your total carb intake. Also try to tap off you carbs after 4-5 pm or 4 hours before sleeping. Try to get most of all carbs in the morning, only eat vegetables at night or fruits
3. Cardio: Cardio should start at low intensity and be increase weekly.
Week 1: 10-15 minutes
Week 2: 20-25 minutes
Week 3: 30-35 minutes
Week 4: 40-45 minutes
* Note, the first 4 weeks is when the body starts to adopt to the new environment of fat loss. I'ts very important to not just jump in and do 45 minutes of cardio, take it one step at the time. So start off with 2-3 days of cardio and move up the latter to 4-5 days.
Also, its best to do cardio in the morning in an empty stomach which increases fat loss. Some guys will do cardio before or after weight training, BIG MISTAKE! You don't want to spend more then 45-90 minutes at the gym. Either do cardio first thing on the morning, yes it's a pain getting up early, or on non-lifting days.
Monday - Chest
DB press - 3 sets of 4-6 reps
Dips - 2 sets of 4-6 reps
DB Decline - 2 sets of 4-6 reps
DB Incline - 2 sets of 4-6 reps
Tuesday - Arms
Straight Bar Curls - 2 sets of 4 to 6 reps
Alt. Dumbbell Curls - 2 sets of 4 to 6 reps
Straight Bar Cable Curls - 1 set of 6 reps
Lying Tricep Presses - 2 sets of 4 to 6 reps
Tricep Cable Press Downs - 2 sets of 6 reps
Dumbbell Kick-Backs - 1 set of 6 reps
Wrist Curls - 2 sets of 6 to 8 reps
Dumbbell Wrist Curls - 1 sets of 6 to 8 reps
Leg Lifts - 2 sets of 12 to 15 reps
Weighted Cable Crunches - 2 sets of 8 to 10 reps
Crunches - 1 sets of 8 to 10 reps
Wednesday - Shoulders/traps
Straight Bar Military Press - 3 sets of 4 to 6 reps
Dumbbell Press - 2 sets of 4 to 6 reps
Dumbbell Side Laterals - 2 sets of 6 to 8 reps
Upright Rows (close grip) - 2 sets of 4 to 6 reps
Barbell Shrugs - 3 sets of 4 to 6 reps
Thursday - Back
Deadlift - 3 sets of 4 to 6 reps
Weighted Hyper-Extensions - 2 sets of 6 to 8 reps
Cable Pull Downs (In front) - 2 sets of 4 to 6 reps
T-Row - 1 sets of 4 to 6 reps
Seated Cable Rows - 2 sets of 4 to 6 reps
Bent Over Barbell Rows - 2 sets of 4 to 6 reps
Friday - Legs
Squats - 3 sets of 4 to 6 reps
Leg Press - 2 sets of 4 to 6 reps
Stiff Leg Dead lift - 2 sets of 5-6 reps
Leg Curls - 2 sets of 5-6 reps
Standing Calf Raise - 3 sets of 6 to 8 reps
Calf Press - 3 sets of 6 to 8 reps
It may had taken me 6 months but I managed to lose 60 lbs! All hard work pays off, no doubt. And if I did it anyone can do it not to mention I did it without any supplements! Also I'll like to add that I had people tell me all the time to lose weight.
But nothing they said made me change, NOTHING. The change came from within and my willingness to change for good. My point is, never do anything to please others, do it for yourself and your own well being. Stay focused and keep training hard, till next time