Hi all,

My name is Paul and I got fed up with being fat in July 2003. I have been in the military for almost 7 years now and although I did PT (Physical Training) every day I still was not eating right and really did not put full effort into PT. I used to weigh 241pds and my BF was 26%. Well since July of last year I have changed that. I now weigh 198pds and my BF is 18%. I do not eat 5 meals a day but I still eat 3 meals a day I just make sure they are good meals. I have 2 kids that keep me busy. My wife works at nite so once I come home from work I have the kids for the nite. I have access to free Gyms but just not the time to get there. So the only equipment I have access to is my treadmill. I still do PT in the morning and when I get home at nite I will run at least 25 min. and do pushups and situps and dips off the tread mill. That is all I have been doing for the past 7 months. Well we are going to be moving next week to an apartment complex that has a very nice weight room. I could use any good routines that anyone has to offer so I can get that 6-pack I am so close to getting. I am not very familiar with the weights so please be specific with your suggestions. I have posted a before and Present pic. I had taken pictures specifically for the progress report for myself but I lost them but I managed to find this one picture of me and my son and that is how fat I used to be. So tell me what you all think of my progress so far. Thanks for any help.

Great progress. I know it's tough being in the military and scheduling your time and income but maybe a cheap bench and some dumbells are in your future? As for the 6-pack, this is when the proper diet really comes into the pic. Eat correctly and hit the cardio hard and you'll be there by late spring/summer. :tu:

Hi reaverme, and welcome!

You've made some excellent progress, congratulations! :tu:

Weight training will help a lot with your physique, but as Rockman said your six-pack is more dependant on your diet and body fat levels than anything else.

Because you are new to weight training, you may want to try a simple pyramid weight training routine. For specific examples of what I did and the exercises I used when I was doing that kind of training, check out my training page (http://www.johnstonefitness.com/html/training.html). You may want to give Max-OT a try after a few months of pyramid training.

Hi reaverme, and welcome!

You've made some excellent progress, congratulations! :tu:

Weight training will help a lot with your physique, but as Rockman said your six-pack is more dependant on your diet and body fat levels than anything else.

Because you are new to weight training, you may want to try a simple pyramid weight training routine. For specific examples of what I did and the exercises I used when I was doing that kind of training, check out my training page (http://www.johnstonefitness.com/html/training.html). You may want to give Max-OT a try after a few months of pyramid training.



Thanks for the training schedule. I have another question for anyone. Being that I am in the Army I really just dont have the time to put together a proper diet like I see on alot of peoples websites. I am lucky I have time to eat 3 healthy meals a day. I need some advice of how I can resolve this problem. I know eating 5 times a day is better and I am willing to do it except I just dont have the time. I have not come this far in losing my weight to not be able to go farther in getting the results I want just because I cant fit the right diet into my schedule. Any help on this matter would be very appricated. Thanks.

Paul

Looking good. Keep it up :cool:

Welcome to the boards!

Eating more frequently is easy with the right amount of planning. Remember, these don't have to be full meals in the traditional sense.

For example, my 10:30 a.m. meal is an apple (low GI carb) and 1 serving of almonds (good fats) This provides great nutrition, aids in metabolism and is super easy to plan. I just bring the apples and almonds to work and keep them in my office.

Also, tuna can be easy. Especially the pre-drained, flavored pouch kind.