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PsYoP78
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2004/02/15 20:46:58 (permalink)
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Thanks

Hey guys...I just wanted to thank all of you for your help in getting this level of my program running.

On this last December 26, I jacked up my program. November 12, 2002, I had made the decision that being 298 pounds of pure fat (actually, a portly 39% body fat) was not what I wanted. On last December 26, I had hit my goal of getting down to 225 pounds. This was attained with hard-core nutrition (less nutrition and more starvation--I now know that thanks to you all), and some moderate cardio and machine based circuit resistance training.

Even though I had hit my goal on December 26, I wasn't done. I was just happy. I started looking around for ways to jump start my next goal of getting big and reducing my body fat. You guys helped me figure out how to make that happen.

Since December 26, I have had a gain of 11.25 pounds of muscle and a loss of 8 pounds of fat.

This last month and a half have empowered me like nothing before. Beyond feeling stronger and hotter than before, I realize that there's nothing in my life that I cannot change. Now, I look at my entire life with a critical eye and realize if there's something that I don't like, I can change it...I just have to figure out how to do it and do it.

Thanks, guys, for getting me on the right path to changing my body composition and my life.

By the way, of course, I'm not stopping here. I am adjusting my diet and program a little bit to put a more cutting focus on it. Since my body is still fresh, I'm convinced I can have some minimal bulking through this cuttting. My body fat is 20% right now. By the end of May, I plan to have a 10% body fat.
#1

14 Replies Related Threads

    Wes Borland
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    RE: Thanks 2004/02/15 21:40:49 (permalink)
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    Nice one m8, keep up the good work.

    Humph
    #2
    pete66
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    RE: Thanks 2004/02/16 06:29:00 (permalink)
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    excellent work mate, well done
    #3
    soapbar
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    RE: Thanks 2004/02/16 09:23:31 (permalink)
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    ****ing great news mate! nice one bruva!

    david*
    #4
    Cashman
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    RE: Thanks 2004/02/16 11:38:09 (permalink)
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    Great work fella. You might want to list down your typical training and diet regime for anyone else who might need to do the same.
    #5
    tyrob
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    RE: Thanks 2004/02/16 17:48:50 (permalink)
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    nice one keep it going
    #6
    dirtyvest
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    RE: Thanks 2004/02/16 17:56:44 (permalink)
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    Very impressive mate, well done. Long may your enthusiasm continue.

    Dirty
    #7
    dolex
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    RE: Thanks 2004/02/17 01:03:21 (permalink)
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    Keep it going man ! reach your goals and enjoy life :D
    #8
    PsYoP78
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    RE: Thanks 2004/02/18 17:28:44 (permalink)
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    Okay, here's my life story cashman...

    November, 2001

    Weight: 298 lbs
    Body Fat: 38%

    Fat and tired of it, I do a little bit of research, but mostly decide a starvation diet will work. I didn't care about muscle or anything...just didn't want to be a fat ass anymore.

    DIET
    I figured out my maintenance caloric rate and decided that I'll shoot for 1500 cals a day Monday through Thursday and Friday through Sunday a 3000 calorie diet. I didn't care if those calories were clean, just that I had a deficency. I could eat 3000 calories of butter on Saturday if I wanted, I just had to cut some weight. I became a Diet Coke adict because with the low cals, I had to have caffeene.

    ROUTINE
    My routine was pretty helter skelter. Sometimes I'd go walking or ride a stationary bike. I usually got about 30 minutes of cardio two times a week. Way too little, but I was just focusing on diet.

    May, 2002

    Weight: 265 lbs
    Body Fat: 30%

    Starting to see some benefits from starving myself and not feeling so lathargic all the time. I can move a lot easier and my clothes are too big. I go out and buy some new clothes. Feel good about my accomplisments, but want to start using my body now.

    DIET
    Same diet as before...no change. Starve myself, don't care about macronutirents or anything else. I like my fast food still. I never cook for myself.

    ROUTINE
    I join a gym...a little nervous and uncomfortable about the whole thing. I feel out of my comfort zone, but I just don't pay attention to anyone else. Also, the gym I joined has a lot of fat people...not many fit people, do I don't feel too embarrased. :)

    I start doing cardio 2 times a week for 30 minutes on the stationary bike at the gym. I also do a circuit resitance training program on the machines. I was intimidated by the big blokes in the real weight room, so I stay with my pu$$y boy crap. I'm not very consistant with my training, but I make it sometimes.

    Outside the gym, I've found that I love to cycle. I go cycling a lot...not many challenging routes, but at least I'm moving. I start to gear up a little bit and get into the cycling gig. Maybe next year I'll participate in RAGBRAI (a week-long approximately 400 mile ride across Iowa)...it's the pinacle of fitness in my region.

    December, 2002

    Weight: 225 lbs
    Body Fat: 25%

    Now I'm a cocky b|tch...I hit my goal of dropping down to 225 pounds. I need to find a new gym...one with kick ass gear and people I can look up to as role models. I start researching my stuff and find out how to do things right. Buy a few books, join MT, subscribe to mags, and read, read, read.

    I go shopping around for gyms, negotiate a good deal with a killer gym, and start my new routine December 26.

    DIET
    Work out a new diet with the MT folks. YoungItalianBabe kicks my ass a few times to make sure I get what I need to be bulked.

    I also start playing with supplements. Here's the supplements I get worked out for myself:
    - Creatine 5 g w/ Dextrose 10g
    - Whey Protein 60 g (post workout w/ Dextrose 20g)
    - Essential Fatty Acids 2 caps
    - Ab Solved 8 squirts a day
    - Green Tea Extract 2 315mg caps
    - Ephedrine 50mg
    - Asprin 36mg
    - Caffeene 400mg
    - Multi-vitamin (w/ ginko and ginsing and extra B vitamins)
    - > 1 gal water a day

    Here's the diet I start out on...

    Pre-Breakfast
    • Protein Shake 2 scoop Cals: 240.00 Fat: 4.00 Pro: 40.00 Carb: 8.00
    Breakfast
    • Oats 1 c Cals: 128.70 Fat: 2.13 Pro: 5.43 Carb: 22.44

    • Egg Beaters 1 c Cals: 210.84 Fat: 8.31 Pro: 30.12 Carb: 1.61

    Morning Sack
    • Yogurt 1 c Cals: 127.12 Fat: 0.41 Pro: 13.01 Carb: 17.43

    • Banana 1 med Cals: 105.02 Fat: 0.39 Pro: 1.29 Carb: 26.95
    • Peanuts 1 oz Cals: 165.85 Fat: 14.08 Pro: 6.76 Carb: 6.10
    Lunch
    • Multigrain Bread 2 slices Cals: 160.00 Fat: 2.43 Pro: 6.40 Carb: 29.70

    • Fat Free Chicken 6 oz Cals: 99.54 Fat: 0.49 Pro: 21.16 Carb: 2.73

    • Cucumber 1/2 med Cals: 22.58 Fat: 0.17 Pro: 0.98 Carb: 5.46

    • Cheddar Cheese 3 oz Cals: 338.52 Fat: 27.84 Pro: 20.92 Carb: 1.07

    • Skim Milk 8 oz Cals: 83.30 Fat: 0.20 Pro: 8.26 Carb: 12.15
    Afternoon Snack #1
    • Cottage Cheese 1 c Cals: 123.25 Fat: 0.61 Pro: 25.04 Carb: 2.68

    • Apple 1 med Cals: 71.76 Fat: 0.24 Pro: 0.36 Carb: 19.06
    Afternoon Snack #2
    • Peanuts 1 oz Cals: 165.85 Fat: 14.08 Pro: 6.76 Carb: 6.10
    Dinner
    • Flank Steak 8 oz Cals: 512.27 Fat: 28.27 Pro: 59.73 Carb: 0.00

    • Olive Oil 1 t Cals: 39.78 Fat: 4.5 Pro: 0 Carb: 0

    • Brown Rice 1 c Cals: 218.40 Fat: 1.62 Pro: 4.52 Carb: 45.85

    • Romaine Lettuce 2 c Cals: 9.52 Fat: 0.17 Pro: 0.69 Carb: 1.84

    • Salad Dressing 2 T Cals: 48.30 Fat: 0.35 Pro: 0.25 Carb: 10.71

    • Skim Milk 12 oz Cals: 124.95 Fat: 0.29 Pro: 12.38 Carb: 18.23
    Post-Workout
    • Protein Shake 2 scoop Cals: 240.00 Fat: 4.00 Pro: 40.00 Carb: 8.00
    Bedtime
    • Cottage Cheese 1 c Cals: 123.25 Fat: 0.61 Pro: 25.04 Carb: 2.68
    Totals
    • Cals: 3027.10 Fat: 87.01 Pro: 316.36 Carb: 236.60


    ROUTINE
    A little out of my leauge now...trying to figure out how to train proper. Spend the first week or so figuring out my routine and how to work with the weights.

    Here's what I worked out:

    Monday -- Biceps and Back
    - Chin-ups
    - Lat Pulldown
    - Seated Row
    - DB Curl
    - Bar Curl
    - Preacher Curl
    - DB Row

    Tuesday -- Cardio

    Wednesday -- Legs
    - Squat
    - Leg Extension
    - Deadlift
    - Seated Leg Curl
    - Lunges
    - Leg Press
    - Heal Raises
    - Seated Calf Raises

    Thursday -- Cardio

    Friday -- Tris, Chest, & Abs
    - Bench Press
    - Incline Press
    - Dips
    - Tri Pulldown
    - Skullcrushers
    - Crunches

    Saturday -- Cardio


    February, 2003

    Weight: 225 lbs
    Body Fat: 20%

    Cocky before? Now I'm even more cocky. I drop 8 pounds of lard and pack on 11.25 pounds of muscle. I go out to the dance clubs in muscle shirts and get lots of attention...my guns are getting big. Yeah, only 16", but they were 14.75" back in December. Even though I'm feeling good and kinda cocky, I know there's lots of changes I still need to make.

    I decide to join a local Rugby team. Need to put my new body to use and make my changes in life a lifestyle rather than being just a gym rat.

    Also, in mid-January, my cardio becomes Spinning Class rather than chugging along watching TV on some machine. I figure if I can read or watch TV while I'm doing my cardio, I'm not working hard enough. I want the sweat to be stinging my eyes.

    Back last year, I thought about going out for RAGBRAI (that week-long bike ride), so I sign up for it. It's in June.

    Now, I've figured out how to project body composition goals and set them.

    GOALS

    - By April 18, 2004 I will cut to 8.6% body fat. I will do this by gaining 2 pounds of muscle between now and then and loosing 33 pounds of lard.

    - Between April 19 and July 31, 2004 I will bulk 30 pounds of muscle.

    - Between August 1 and December 25, 2004 I will bulk an additional 42 pounds of muscle.

    *** At the end of this year, my body composition will be:
    Total Pounds: 260
    Muscle Pounds: 244
    Fat Pounds: 16
    Body Fat: 6.3%

    Currently, I am:
    Total Pounds: 225
    Muscle Pounds: 180
    Fat Pounds: 45
    Body Fat: 20%

    A long way to go, but it's entirely possible. I have the numbers and drive to prove it.


    DIET

    Meal 1
    Whey Protein 20 Grams

    Meal 2
    Egg Beaters 1 Carton
    Oatmeal 2 Ounces
    Skim Milk 1 Cup
    Grapefruit 0.5 Medium

    Meal 3
    Tuna 5 Ounces
    Sweet Potato 1 Medium
    Lettuce 1 Cup

    Meal 4
    Chicken Breast 5 Ounces
    Brown Rice 1 Cup
    Steamed Veggies 1 Cup
    Olive Oil 1 Tablespoon

    Meal 5
    Whey Protein 20 Grams
    Dextrose 10 Grams

    Meal 6
    Whey Protein 40 Grams
    Dextrose 20 Grams

    Meal 7
    Salmon 3 Ounces
    Steamed Veggies 2 Cups

    Meal 8
    Low Fat Cottage Cheese 12 Ounces


    ROUTINE

    Same as before, except now I'm doing Spinning Class and Saturday is Rugby Training.
    #9
    PsYoP78
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    RE: Thanks 2004/02/18 17:38:08 (permalink)
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    Oh, and I've learned how to disconnect food from pleasure. Now food is just fuel. I get my pleasure from other sources now (like working out, being satisfied I'm eating clean, and enjoying my new bod).

    I don't really like tuna or egg beaters, but I swallow it down.
    #10
    rego_psp22
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    RE: Thanks 2004/02/18 18:05:15 (permalink)
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    quote:
    Originally posted by PsYoP78

    Oh, and I've learned how to disconnect food from pleasure. Now food is just fuel. I get my pleasure from other sources now (like working out, being satisfied I'm eating clean, and enjoying my new bod).

    I don't really like tuna or egg beaters, but I swallow it down.



    that's the mentalitly i take too. Who cares what it tastes like hey?!
    #11
    IrishRunt
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    RE: Thanks 2004/02/18 18:45:20 (permalink)
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    congrats like every one else has said. that's something to be proud of.
    #12
    tbowman
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    RE: Thanks 2004/02/19 18:02:41 (permalink)
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    quote:
    - Between April 19 and July 31, 2004 I will bulk 30 pounds of muscle.
    - Between August 1 and December 25, 2004 I will bulk an additional 42 pounds of muscle


    Great work bro on everything, but lets get realistic. You would have to using more gear than Ronnie Coleman for this to happen in such a short time....probably impossible IMO

    You are definetely on the right track, but your expecting way, way too much
    #13
    PsYoP78
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    RE: Thanks 2004/02/19 20:53:05 (permalink)
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    I know, but I always set my goals unattainable so I push really hard. Don't tell me though...I'm trying to trick myself. :)
    #14
    Cashman
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    RE: Thanks 2004/02/20 11:35:35 (permalink)
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    NIce work bro. I personally would have cried in anguish going on a starvation diet for so long but thankfully you sorted it all out and it looks like now you have a healthy diet and training regime your fat loss and muscle gain has accelerated where it would have typically started to drop off by now. Glad to see that you see things in the long term as so many make the mistake of thinking that they want to lose loads of fat in only a couple of months (it's not like it took a couple of months to gain it). Congrats bro and remember to work smart as well as hard from now on as if you can combine all that drive and determination with knowledge then you can achieve so much more out of life.
    #15
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