Name: Clarence Court
Scale weight before: 250+ pounds
Scale weight after: 200 pounds
Pant size before: 38 / 40 waist
Pant size after: 34 waist
Total weight loss: 50+ pounds
Body Fat (before): 28% to 30%
Body Fat (after): 12% to 15%
Why I Got Started
The reason I started was simple. I was tired of looking at myself and seeing a large out of shape middle aged man. I have never in my life lifted weights or been real big into working out. I was one of those people who went to the gym and was to embarrassed to do it.
As I got older I found it easier to gain weight and less motivated to want to lose it. After the beginning of the year I was just having enough! I wanted to do something but did not know how to go about it. I started trying to eat better; you know cut out the soda's, eat salad and fruit.
One day at work I was talking with a guy who lifted. We talked about nutrition and working out (James Gonzalaz). That was the push I needed, he pointed me in the right direction as far as how to eat better and gave me a web sight (bodybuilding.com) for more information. On March 7th of this year I started going to the gym with him and now I love having a healthier life.
How I Did It
It was a complete change in my life. A combination of going to the gym and eating better. No more could I have a bowl of cereal before bed. Gone where those 3-to-6 cans of soda per day. After work I let my couch have a rest and sat my butt in the weight room or in the cardio room.
I ended up changing in stages, first I starting going to the gym and cutting out some bad food, next I started adding supplements, then I really started to change my food habits on a more permanent basis. Now and again I will eat out, maybe once every two weeks and have a piece of pizza or something but few and far between.
Here's is what a day's food intake looked like:
Meal 1 (0800) - 1 serving of oatmeal, 5 egg whites and 1 hole egg, and two pieces of turkey bacon
Meal 2 (1100) - Chicken or tuna, about 40 cabs worth, and brown rice. 1 scoop of whey protein
Meal 3 (1500) - More chicken or tuna, again 40 carbs worth, and oatmeal with some honey. 1 scoop of whey protein
Meal 4 (1800) - Lean steak, fish or chicken about 50 carbs worth, more brown rice, and some broccoli or other vegetable
Meal 5 (2000) - A shake that had whey protein, eggs, and some other great things
Workout routine for the week was something like:
- Monday - Chest/Arms
- Tuesday - Cardio + Circuit training
- Wednesday - Back/Arms
- Thursday - Cardio + Circuit training
- Friday - Legs/Abs
- Saturday - Off
- Sunday - Mild cardio + Circuit training
I change my workout about every 3-to-4 months to keep the muscles and body guessing. I just started a workout for mass that I found on this page. I have made some adjustments for myself. And lastly this sight has lots of good info so why not use it.
Original 3-Day Workout For Mass:
- Squats 1 X 8 - 10 reps
- Leg Extensions 1 X 8 - 10 reps
- Leg Curls 1 X 8 - 10 reps
- Dumbbell Pullovers 1 X 8 - 10 reps
- Barbell Overhead Shoulder Press 1 X 8 - 10 reps
- Seated Rows 1 X 8 - 10 reps
- Bench Press 1 X 8 - 10 reps
- Barbell Bicep Curls 1 X 8 - 10 reps
- Tricep Extensions 1 X 8 - 10 reps
- Weighted Pullups 1 X 8 - 10 reps
- Weighted Dips 1 X 8 - 10 reps
- Standing Calf Raises 1 X 8 - 12 reps
- Abs - 1 X 10 - 15 reps
For you ladies contact me at firstname.lastname@example.org, and for you men ...
Suggestions For Others
I would just say to seek lots of advice, be a sponge. Don't worry about other people, judge your own progress based on your goals. Take pictures of your progress. And if you are like me let others know, it may catch on to someone else who needs it.