Weight: - 197
Weight: - 173
Why I Got Started
Coming off of a 6-month bulking phase left me looking soft and round. So I decided to lower my body fat percentage and decrease my waist size. I wanted to lift up my shirt and revel a 6-pack instead of mushy love handles.
How I Did It
By researching articles on Bodybuilding.com and reading numerous fitness magazines I was able to find a formula that gave me an idea on how many calories I needed to maintain weight and to lose it. First step was to lower my daily calorie intake to 15-20% below what I needed to maintain weight.
As the pounds fell off, I ended up eating no more than 2600 calories per day and no less than 2000. This allowed my body to tap into its own fat stores for energy and to make up for the lost calories.
I knew that a pound of fat is 3500 calories, so I was burning about a pound of fat a week and not very much muscle. I started my 12-week program on June 22, 2005 and ended September 23, 2005.
This is my current list
- Multivitamin - 1 a day
- Now Salmon Oil - 2 caps with each meal
- Flax seed oil - 2 caps with each meal
- Higher Power 100% Whey - 200g per day spread evenly over 6 meals
- Pure Vitargo - Half serving pre workout and 1 full serving after
- Optimum Lean Tea Complex - 1 cap with each meal
To transform my metabolism into a calorie burning furnace I ate 5-6 meals per day. I would try to eat every 2-3 hours. This really helped keep my appetite under control.
I also tried to consume at least 15g of fiber a day which kept me fuller longer. I hardly ever got hungry and I never let my carbohydrate intake fall below 150 grams a day.
Another formula I used was 40/40/20. 40% of my calories came from protein, 40 from carbohydrates and 20% from fat. Mainly healthy fats!
I can't forget water. A gallon a day was a definite must.
Sample Of My Daily Meal Plan:
1 packet of instant oatmeal with 1 slice of wheat toast with natural jelly.
1 turkey club sandwich without cheese and bacon on wheat bread.
1 Nutri-Grain bar.
4oz lean meat (Ex. Top round steak, tuna or chicken) with 1 cup brown rice and 1 cup sweet potatoes.
1 packet of instant cream of wheat with 1 cup skim milk
Sample Meal Plan On Workout Days:
1 packet of instant cream of wheat with 1 slice of wheat toast with natural jelly.
1 grilled cheese sandwich on wheat bread with part skim mozzarella cheese and extra virgin olive oil.
Pre Workout Meal
1 packet of instant cream of wheat with 1 slice of wheat toast with natural jelly and 35g Pure Vitargo.
Post Workout Shake
1 serving Pure Vitargo with 40g 100% whey protein.
4oz lean meat (Ex. Top round steak, tuna or chicken) with 1 cup brown rice and mixed vegetables.
1 bowl honey nut shredded wheat with skim milk
For cardio I did 10-20 minutes of "HIIT" training after my workouts.
I would lift weights 4 days per week and do about 9 sets per body part. When I would train for strength I did 3-5 reps, for size I would do 6-10 reps! This seemed to work really well for me.
Day 1: Back & Biceps
- Barbell bent over row
- Wide grip chins
- Pull downs to the front
- Dumbbell curls (Incline and standing)
- Barbell curls
- Preacher curls
Day 2: Shoulders & Traps
- Military press (Front and behind the back)
- Dumbbell lateral raises
- Dumbbell shrugs
- Barbell shrugs (Front and behind the back)
Day 3: Chest & Triceps
- Bench press (Flat, incline and decline)
- Dumbbell flyes (Flat and incline)
- Close grip bench press (Flat and incline)
- Rope press downs
- Skull crushers
Day 4: Legs
- Leg press
- Deadlift (Regular, stiff leg and Romanian)
- Walking lunges
Advice To Others
You have to want to change! Not just your body but your entire lifestyle. Remember, nobody is going to make the transformation for you. Every time you feel like giving up or not eating healthy, ask yourself, "How bad do I want this?" Being in shape is a 24-hour job and not just 2 days per week in the gym.
Maintaining an overall healthy lifestyle is 75% nutrition, not just working out. Try to keep sugar and saturated fats to a minimum. I would schedule a cheat meal once a week where I would eat whatever I wanted, but in small portions.
If you know you will be having pizza for dinner just subtract those calories from one of your meals earlier in the day so that you won't go over your daily number of calories needed to loose weight. Moderation is the key.
Keep a journal to record your progress and track the meals you eat as precisely as possible. Take pictures of yourself before, during, and after your exercise phases. Under all circumstances set realistic goals and continue to challenge yourself.
Enter a support group or find a workout partner who has similar goals as you do. I couldn't have come this far without the help of my coworkers. They really pushed me to stay in the gym and continue to continue on with my healthy lifestyle (What up Eric A?).
Bottom line! Stay consistent as possible, turn off the T.V., get off the couch and start moving. Feel free to email me with questions or comments. Take care and never give up until you have what you want!