Name: Tim Glass
Weight: 285 lbs
Body Fat: 40%
Weight: 170 lbs
Body Fat: 14-16%
Why I Got Started
I became very lazy and inactive after quitting sports as a teenager. I focused more on lying around the house and watching TV. Of course that led to eating in front of the TV.
I was also in a bad car accident when I was 18 which left me with a couple titanium plates and about 40 screws in my right arm, a broken jaw in 2 places, a couple broken ribs and a fractured pelvis.
I figured I would never be able to be active after all of this and I fell back into that slump of overeating and laziness. I had hit an all time high weight of around 300 pounds in 2005.
When I started my current job back in '05 I found it was physically demanding and exhausting. I ended up losing about 20 pounds just from work, but I adjusted to this lifestyle and once again found myself either gaining or not losing any weight at all.
In June of 2007 I had a doctor's appointment for a sinus infection. The doctor examined me and asked me if anyone ever told me before that I had a heart murmur or if I was aware that my blood pressure was high (160/110). He scheduled me for an EKG to make sure the murmur was nothing threatening.
| Heart Murmur & EKG:
Murmurs are abnormal heart sounds that are produced as a result of turbulent blood flow which is sufficient to produce audible noise. This most commonly results from narrowing or leaking of valves or the presence of abnormal passages through which blood flows in or near the heart.
An electrocardiogram (ECG or EKG) is a recording of the electrical activity of the heart over time produced by an electrocardiograph, usually in a noninvasive recording via skin electrodes.
When the results came back he said it was nothing to worry about but that my blood pressure may be causing the murmur. I was simply told to get it straightened out or medication was the next step. I'm way too young to be on blood pressure medication so I decided it was time to change.
How I Did It
I joined a local gym in September of 2007. I started out light and low intensity weight lifting due to the fact that this was the first time lifting weights with my beaten up arm and body. I started with about 10-15 minutes of cardio, mostly just walking or using the elliptical machine.
I slowly increased the cardio and weights, still keeping things comfortable and low impact. By December of 2007 I lost around 45 pounds. I began to notice my energy levels being up all day and not dreading going to work everyday.
Through out the next 3-6 months I focused more on educating myself on nutrition and exercise. Finding what works best in the gym and what to eat to keep myself going all day while still continuing to lose body fat. After awhile it became more natural and less of a chore to eat the right things and exercise consistently.
By June of 2008, a year after the initial doctor's visit, I dropped about 80-85 lbs. I continue to set new goals every few weeks and drive and push myself to reach those goals. I have lost a total of 110 lbs, and continue to find new ways to reach that next level.
Fitness is now a part of my life and will be forever. I love helping others in reaching there goals or just getting them interested in being fit. I am hoping to become a certified personal trainer in the near future to accomplish another goal. Also to further educate myself and others on this lifestyle.
Tim Glass' Supplements
Tim Glass' Diet Plan
Drink a lot of water! I suggest buying a large, reuseable bottle and carry it with you everywhere. Stay hydrated, it has many benefits.
Tim Glass' Training Routine
Chest & Triceps:
- Bench Press: 4 x 10, 10, 8, 6
- Incline Dumbbell Press: 3 x 12, 10, 8
- Incline Flyes: 4 x 10, 10, 8, 6
- Dip Machine: 3 x Failure
- Rope Pulldowns: 4 x 15, 12, 10, 8
- Bent Over Barbell Rows: 4 x 10, 10, 8, 6
- Lat Pulldowns: 4 x 12, 12, 10, 8
- Seated Rows: 4 x 12, 12, 10, 8
- Chin-Ups: 3 x Failure
- Hammer Curls: 3 x 10, 8, 6
- Cable Curls: 4 x 10, 10, 8, 6
- Overhead Press: 4 x 10, 10, 8, 6
- Lateral Raises: 3 x 12, 10, 8
- Reverse Flyes: 3 x 10, 10, 10
- Dumbbell Shrugs: 3 x 15, 12, 10
- Squats: 4 x 8, 8, 6, 4
- Leg Press: 3 x 10, 8, 6
- Stiff-Legged Deadlift: 4 x 10, 10, 8, 6
- Leg Extensions: 3 x 12, 12, 12
- 5 Days A Week
- Lifting Days: 20-30 Minutes
- Off Days: 30-45 Minutes
- Switch Machines Every 10 Minutes/HIIT
Back & Biceps:
Shoulders & Traps:
Suggestions For Others
Set small goals, it's easier to focus on them. Don't give up if you don't like what you see at first, things take time. If you want something bad enough, you'll get it. Educate yourself and you'll be surprised what you can do.