Starting out not knowing diddly shit to educating myself . Eating like a fat piggy to counting calories like a Nazi. From being a couch potato to having the will power of a less lazy person. Shit has to change before it's too late.
I’m new to squatting and this is all I could manage. But hey, it’s a working progress.
My cardio results for the day.
TIP: Challenge your workout partner in seeing who can burn the most calories in a specified time. The loser has to do an extra exercise as punishment.
For example, I lost so I had to do 10 push-ups.
My diet & exercise regimen.
DIET:
To get ripped you obviously need to eat right and exercise right?
If you need help finding out how many calories you need to eat you can go HERE. It is an accurate calorie calculator based on the Harris-Benedict equation.
As a 6”3’ man at approximately 282 lbs, I need to consume about 3200 calories a day for the result of losing 1,5lbs of FAT a week, which is a slow and healthy rate of fat loss. I can’t provide a BF% as I am too fat for the calipers to give an accurate reading. The BF% reading I get is 27% which I don’t think is too accurate.
WORKOUT:
My workouts are broken up in 2 major groups that include some big lifts.
Part 1: Part 2:
Squats :5 Reps/5 Sets Deadlift :5 Reps/5 Sets
Dumbbell Press :12 Reps/4 Sets Pull-Ups :12 Reps/4 Sets
Pendlay Rows :8 Reps/4 Sets Chest Dips :12 Reps/4 Sets
Overhead Press:5 Reps/5 Sets Dumbbell Rows :12 Reps/4 Sets
Barbell Curls :12 Reps/4 Sets Tricep extensions:12 Reps/4 Sets
Leg Raises :12 Reps/4 Sets Calf Raises :12 Reps/4 Sets
I squat twice a week and only deadlift once a week but I swap out the bodies of Part 1 and Part 2, for example:
Sunday : Part 1
Monday : Rowing Machine for 45 min - 1 Hour
Tuesday : Part 2 but swap Squat instead of deadlift.
Wednesday : Rest Day
Thursday : Part 1 but swap Squat for Deadlift
Friday : Prowler and Run till failure. (currently I can run for a mile)
Saturday : Major Cardio - No pussyfooting around.
Here is a more recent picture of me taken October 2011.
My weight was in the vicinity of 250 lbs a lot less considering that the most significant change, at that time, was me cutting out soft drinks and i led a more active life than before which helped (somewhat) losing those pesky love handles.
Soon after the picture was taken, and gaining another 30lbs, I moved to Colorado and met up with my friend and workout partner to start a new stage in my life.
This was me on the left, back in 2007, at a whopping 305lbs
Back then I was careless and worry-free. I never paid any attention to what I was eating or to my non-existing active life-style.
As you can surely see a lot of damage has been done and it would ultimately start my long road to a healthier and more fulfilling life.
PS. If you eat like a fat pig, you will look like one too.
