Stats:
Age: 21
Height: 6' 0"
Weight: 212 Lbs

History: Last January, after a semester spent abroad in Spain, eating and drinking all of the cultural foods, I was up to nearly 240 lbs. That was pretty much all it took. I discovered JSF and read, read, read, formulated a regimen, and set to work. It was damn hard, as I went all out, lifted hard and heavy, and ate virtually perfectly. By May, when it was time to go home to the states, I was down to 192 lbs. But it was summer...and I was back to all my favorite foods and restaurants. Fast forward to now: I'm back up to 212 lbs, and ready to get busy and drop down to my goal of 170.

Pics:
http://aycu38.webshots.com/image/30517/2004464857354053949_th.jpg (http://allyoucanupload.webshots.com/v/2004464857354053949)
http://aycu36.webshots.com/image/32115/2004499621059354650_th.jpg (http://allyoucanupload.webshots.com/v/2004499621059354650)
http://aycu10.webshots.com/image/30689/2004431628567829435_th.jpg (http://allyoucanupload.webshots.com/v/2004431628567829435)

Schedule (Help Me Tweak This!)
Mon:
DB Bench Press
Incline DB Bench Press
Shoulder Press
Lateral Raises
Tricep Extensions
DB Shrugs

Tues:
45 Min LISS Cardio (Moving to HIT in a few weeks)

Weds:
Deadlifts
Pullups (Assisted)
Rows
DB Bicep Curls
Incline DB Curls

Thurs:
45 Min LISS Cardio

Fri:
Leg Extensions
Leg Curls Calf Raises
Oblique leg Raises
Squats
Crunches

Sat: 45 Min LISS
Sun: Rest

Diet:
6:15AM: 3 AtLarge MultiPlus, 1 AtLarge Fish Oil
6:30AM 3/4Cup Quaker Oats, 2 Eggs, 1/2 cup egg whites, 1/2 Grapefruit
7:45 LIFT
9:30 Protein Shake, Nitrean w/ Ground Oats, Apple or Pear
12:30: 1 Cup Brown Rice w/ 1 Baked Chicken breast
3:30 1 Can Tuna or Salmon, Veggies
6:30 1 Chicken Breast, Veggies
????????????

Thats it for now, working on Macros now. Any and all input appreciated. :tucool:

Workouts are going right on schedule. I did end up changing both the workout schedule and my diet though. I was having a tough time downing the nitrean and oats, so I ordered some Opticen from Atlarge, as well as some ETS. I have really been trying for some serious intensity in the gym, and my muscles are feeling it bigtime. It feels great when I can actually move :lol:. The only thing lacking as of now is my water intake and cardio...I have only been doing 2km, on the ergometer before lifting, which is extremely intense but only takes about 10 min. I'd like to up my water intake to 4.5 liters/day, whcih is a little less than I am getting. :bb:

Things are going quite well. I am down to 205 lbs on the scale, and feeling great. It seems so easy to just slip back into the groove even though I've been out of it for the whole summer. One problem I have encountered is eating vs. my work schedule. I'm currently a valet after class, usually from 5pm-12am, but we cant really eat there. I try to drink an Opticen shake when I can to get in a few calories, as sometimes when busy we really need to book it up 8 flights of stairs in the garage.

My lifts are really hitting the spot, and I am going into each workout with max intensity. My muscles are absolutely being destroyed, but I love the feeling. I am also going to mix in some long rowing pieces on the ergometer as some cardio which I have not been doing, save for my 2 km ergs before each workout.

My diet is also quite strong. I feel I need to increase fiber in a low impact manner, such as veggies, as my digestion just isnt cranking much out. I added metamucil to my nightime whey, and it has helped a little.

:bb: