ErikTheRed
Thu, July 29th, 2004, 10:57 PM
"What happened to you?" Easy one buddy, I got fat.
"I don't want to be mean but as a friend, you've gained a lot of weight" No kidding, thanks for pointing it out.
"Are those scars?" No they are wrinkles from rolls
"I'd love to go the beach but I'm busy" I dread taking off my shirt
ARE YOU SICK OF HEARING OR SAYING PHRASES LIKE THAT?
After gaining 25 pounds in 3 months, (fast food/finals/work/stress) did it to me and its time to change. I guess it jumpstarted when I first noticed the stretch marks on my hips.
Hi everyone.... Like many users on this site I spend much time looking around and reading but not really posting. I found this site on bodybuilding.com and decided it was time for a transformation. I used to work out a little in high school and am now 21 years old. I am just finishing up my third week of the program which I started on July 12th. When I began I was at 210.5 and 30 percent body fat. Just today, July 30th, I weighed in at 199 and my body fat is somewhere around 25/26. My waist went from a 42 to a 38 already. My goal is to get to eight percent body fat. I will post pictures after the first month (august 12th <of a before and after> and will post monthly pictures from there on) My goal is to get to 6 pack level point by November 2nd, or election day. I am less concerned with getting "jacked" at this point then getting cut. I will bulk afterwards. (i know its more beneficial to bulk first because I will gain wait but I want to be thin damnit) I will post weekly updates and would be more than happy to e-mail people and other information in excel format.
I will first start out by saying what I have been doing in terms of exercise, diet, cardio.
1. Exercise.
I am currently doing the 12-10-8-6 pyramid and my program is as follows. I know the arrangement is not the smartest but I will change it on August 12th with some more information. This is just so you know what I was doing. I try not going a workout without either adding weight or a rep.
Monday/Thursday- Chest/Back
Dumbell Press
Incline Flies
Pec Deck
Incline Flies
Cable Rows
Wide Grip pulldowns
Tuesday/Friday- Shoulders/Arms
BB Military Press
Upright Rows
Cable Side Raise
Cable Front Raise
Reverse Pec Dec
Tricep Pull Down
Kickbacks
Overhead DB extensions
Cable Curl
Preacher Curl (21's)
Wednesday/ Saturday/ Sunday- Off
I am currently not doing any legs (which I know is stupid) and will start them when I begin my change in exercise.
I do 5 sets of 25 crunches everday but alternate the type of crunches between front and reverse. ( building a nice base for when the fat comes off because there is no such thing as spot reduction)
2. Diet.
I have had no cheat meals and have kept a log...eating every 2.5 to 3 hours because, as most of you know, eating raised your body temperature temporarily(which is what the xenadrine does too). This speeds up your metabolism temporarily. My caloric intake is a bit low, ranging from 1250-1600 calories a day with about 60 percent protein/ 20 percent carbs/ 20 percent fats.
My diet basically consists of a variation of:
Protein: Egg Whites, Tuna, Chicken Breast, Salmon, Turkey
Carbs: Green Vegatables, 100 percent Wheat Bread, Non-fat milk, occasional fruit, Kashi Go-Lean, Oatmeal, Mayo
Fats: Fish Oil, Flaxseed, Nuts, Peanut Butter, Olive Oil, CLA
Again, I would be more than happy to e-mail you the exact plan on a day by day basis if you are interested.
In terms of supplements, I replace one of the 6 meals witha met-rx meal replacement.
I also take 20 grams of whey protein and 5 grams of glutamine when I wake up and before I go to bed.
I take fish oil and CLA with 3 meals a day.
I take GNC's megaman multivitamin when I wake up.
I take xenadrine EFX before my workouts. (thermogenics)
3. Cardio.
I do cardio first thing when I wake up. This keeps your metabolism up for 6-8 hours.
For the first week I couldn't move on a treadmill. I started with doing 2.0 miles in 25 minutes (which was tough). This morning I ran 3.5 but this is my plan
I do cardio 7 days a week.
5 out of the 7 days I do HIIT on the Elliptical but a tweaked version.
I do 5 minutes at 70 percent, then for the next 15 minutes I do 70 percent intensity for the first 45 seconds and 100 percent for the last fifteen seconds and then do 5 minutes off 60 percent. In total- 25 minutes.
On the other two I try to do about 60 percent for about 45 minutes.
By switching it up. I keep my body guessing.
---
If anyone has any questions please let me know. I have compiled my info from the book Body for Life,Arnolds' Encyclopedia of Body Building and from hours and hours of online research.
"I don't want to be mean but as a friend, you've gained a lot of weight" No kidding, thanks for pointing it out.
"Are those scars?" No they are wrinkles from rolls
"I'd love to go the beach but I'm busy" I dread taking off my shirt
ARE YOU SICK OF HEARING OR SAYING PHRASES LIKE THAT?
After gaining 25 pounds in 3 months, (fast food/finals/work/stress) did it to me and its time to change. I guess it jumpstarted when I first noticed the stretch marks on my hips.
Hi everyone.... Like many users on this site I spend much time looking around and reading but not really posting. I found this site on bodybuilding.com and decided it was time for a transformation. I used to work out a little in high school and am now 21 years old. I am just finishing up my third week of the program which I started on July 12th. When I began I was at 210.5 and 30 percent body fat. Just today, July 30th, I weighed in at 199 and my body fat is somewhere around 25/26. My waist went from a 42 to a 38 already. My goal is to get to eight percent body fat. I will post pictures after the first month (august 12th <of a before and after> and will post monthly pictures from there on) My goal is to get to 6 pack level point by November 2nd, or election day. I am less concerned with getting "jacked" at this point then getting cut. I will bulk afterwards. (i know its more beneficial to bulk first because I will gain wait but I want to be thin damnit) I will post weekly updates and would be more than happy to e-mail people and other information in excel format.
I will first start out by saying what I have been doing in terms of exercise, diet, cardio.
1. Exercise.
I am currently doing the 12-10-8-6 pyramid and my program is as follows. I know the arrangement is not the smartest but I will change it on August 12th with some more information. This is just so you know what I was doing. I try not going a workout without either adding weight or a rep.
Monday/Thursday- Chest/Back
Dumbell Press
Incline Flies
Pec Deck
Incline Flies
Cable Rows
Wide Grip pulldowns
Tuesday/Friday- Shoulders/Arms
BB Military Press
Upright Rows
Cable Side Raise
Cable Front Raise
Reverse Pec Dec
Tricep Pull Down
Kickbacks
Overhead DB extensions
Cable Curl
Preacher Curl (21's)
Wednesday/ Saturday/ Sunday- Off
I am currently not doing any legs (which I know is stupid) and will start them when I begin my change in exercise.
I do 5 sets of 25 crunches everday but alternate the type of crunches between front and reverse. ( building a nice base for when the fat comes off because there is no such thing as spot reduction)
2. Diet.
I have had no cheat meals and have kept a log...eating every 2.5 to 3 hours because, as most of you know, eating raised your body temperature temporarily(which is what the xenadrine does too). This speeds up your metabolism temporarily. My caloric intake is a bit low, ranging from 1250-1600 calories a day with about 60 percent protein/ 20 percent carbs/ 20 percent fats.
My diet basically consists of a variation of:
Protein: Egg Whites, Tuna, Chicken Breast, Salmon, Turkey
Carbs: Green Vegatables, 100 percent Wheat Bread, Non-fat milk, occasional fruit, Kashi Go-Lean, Oatmeal, Mayo
Fats: Fish Oil, Flaxseed, Nuts, Peanut Butter, Olive Oil, CLA
Again, I would be more than happy to e-mail you the exact plan on a day by day basis if you are interested.
In terms of supplements, I replace one of the 6 meals witha met-rx meal replacement.
I also take 20 grams of whey protein and 5 grams of glutamine when I wake up and before I go to bed.
I take fish oil and CLA with 3 meals a day.
I take GNC's megaman multivitamin when I wake up.
I take xenadrine EFX before my workouts. (thermogenics)
3. Cardio.
I do cardio first thing when I wake up. This keeps your metabolism up for 6-8 hours.
For the first week I couldn't move on a treadmill. I started with doing 2.0 miles in 25 minutes (which was tough). This morning I ran 3.5 but this is my plan
I do cardio 7 days a week.
5 out of the 7 days I do HIIT on the Elliptical but a tweaked version.
I do 5 minutes at 70 percent, then for the next 15 minutes I do 70 percent intensity for the first 45 seconds and 100 percent for the last fifteen seconds and then do 5 minutes off 60 percent. In total- 25 minutes.
On the other two I try to do about 60 percent for about 45 minutes.
By switching it up. I keep my body guessing.
---
If anyone has any questions please let me know. I have compiled my info from the book Body for Life,Arnolds' Encyclopedia of Body Building and from hours and hours of online research.