Height: 5' 11"
Weight: 194 lbs.
Why I Got Started
While in St Louis during Thanksgiving weekend, our football team attended a Mid-West National Football Tournament. The hotel we stayed in had a nice gym. My wife and I would get up early and work out.
It was tough for me to preach to my son about strength and stamina, when I was having a difficult time running a mile without stopping, and feeling like my heart was going to explode.
When we returned home, the entire family was motivated to start weight training. We sold the pool table in the den and turned it into a gym. First, I purchased an Olympic weight set and bench. Then I ordered a multi station workout center and a treadmill.
My Goals & Achievements
My goal was to trim a few pounds and get into shape, but it turned into much more. As I began to work out, it motivated my wife and children to work out also. Now we work out as a family on most nights. However, it does become a nuisance to have to wait on a piece of equipment, especially when it's in my own home.
But exercise is only part of the equation. I already knew how to work out and exercise, but I knew nothing about a proper diet. After reading fitness magazines and articles on Bodybuilding.com, I learned how to eat healthy. Now the entire family eats healthy. Not only has my diet and exercise made myself and the entire family feel better, but it also brings us together as we work out together each day.
How I Did It
At first it started with me barely eating, and doing tons of cardio and weight lifting. After being miserable, hungry and tired all the time I started educating myself on nutrition. I learned the importance of eating several smaller meals throughout the day as opposed to starving myself. I also increased my protein intake dramatically.
For the first 6-8 weeks, cardio was done five times per week on a treadmill or bike. After I lost the fat I was looking to lose, I scaled back on the cardio to twice a week and stepped up on the weight lifting.
Weight lifting was done 4 days on, one day off.
Day 1 - Chest
Flat Bench Press - 5 Sets of 8
Incline Press - 5 Sets of 8
Flies - 3 Sets of 12
Incline Flies - 3 Sets of 12
Pec Deck - 3 Sets of 10
Barbell Curls - 5 Sets of 10
EZ Curls - 3 Sets of 10
Concentration Curls - 3 Sets of 10
Hammer Curls - 3 sets of 10
Day 3 - Shoulders & Back
Military Press - 5 Sets of 10
Bent Over Lateral Raises - 3 Sets of 10
Side Lateral Raises - 3 Sets of 10
Front Lateral Raises - 3 Sets of 10
Day 4 - Legs
Squats - 5 Sets of 10
Leg Extensions - 5 Sets of 10
Step Ups w/ Dumbbells - 5 Sets of 10
Day 5 - Off
This schedule was just a foundation. I think it's important to mix it up and keep the body guessing. Some days I like to work out heavy with fewer repetitions, other days I'll go light with high reps.
Meal 1 - 1/2 cup Oatmeal; protein shake
Meal 2 - Cup of fruit (Strawberries, raspberries, grapes, etc.)
Meal 3 - 5-8 egg whites
Meal 4 - Lunch (Usually consists of chicken, turkey or tuna with brown rice and a vegetable)
Meal 5 - Protein shake
Meal 6 - Odyssey protein bar
Meal 7 - Dinner (Again, chicken, turkey or lean steak, with a vegetable.) Protein shake
If I get hungry between dinner and bedtime, I will have a small bowl of cottage cheese. (Slow absorbing protein).
While I was on my fat loss program,
Lipo-6 was the way to go.
Optimum Pro Complex protein shakes
Odyssey Protein Bars
Fizogen's On and Off Cycle
My Future Plans
To continue with my current lifestyle. Eating healthy and working out. I would like to pack on an additional 10-15 pounds of muscle. However, at age 38, it's not as easy as when I was in high school.
I also want to encourage and support my family in their fitness training.