Ok, so to start I am a bit late here, but I will start now and continue on.
My goals with this forum: let T-Nation see what I am doing and help to correct or improve towards my end result.
A small bit of history: I have been overweight most of my life. I hit Middle School at 5’6" weighing in at 205. I graduated high school at 5’8" and about the same weight. For about 15 years I have been concerned with my weight and wanted to get fit. Football was tough for the fat kid! So, 14 years after I set the goal I finally attained it. Last year I finally put those thoughts to action and got serious. I dropped 50 pounds in 3 months - the right way. I say the right way because I have cut weight before, felt better…but I needed to face it, cutting weight is not really loosing weight - it comes right back.
What did I do: I completely changed and controlled my diet and got in a ton of basic but good exercises.
The details of my initial diet and exercise:
Food: I ate nothing but chicken breast, raw and steamed vegetables (only the green ones), tuna fish (NO mayo, hot sauce only), raw oatmeal, peanut butter, protein shakes, vitamins and water. I ate plenty. Eating chicken breast marinated in hot sauce to exhaustion proved to be much better than eating pizza to exhaustion!
Exercise: I did the basics and started off slow, but pushed it. I did push ups in every form, dips, pull-ups, and chin-ups for upper body work. Bicycles, scissors, hyper extensions, and side to sides for core work. And I did weightless squats and calf raises for leg work. Finally I did a ton of running, or what turned into running after a couple of weeks and progressed to a 30+ mile a week journey.
After eating like this and working these exercises for at least 2 hours a day for three weeks I could see results. After 3 months I felt better than I ever felt in my life.
Since I have not changed my diet and have just added more exercise with some resistance. It has been nearly a year and the weight issue is finally resolved. It is off and gone, at least in the form it was here.
Since I hit a plateau I now need new direction. So, time to get bigger.
I have written up a food log to conform to and an exercise regimen to abide by. My goals, gain muscle and retain as well as deepen cuts.
With that said, if anyone has taken the time to read this and see anywhere in the routine and/or log below that I can change to increase gain and strength - let me know.
All supplements included in the routine are BSN products
5:30AM - 1 Cup Oatmeal w/ 3 tsp Flax Seeds, 1 scoop Lean Dessert (BSN, Cinnamon Roll). 2 AXIS-HT Tablets
6:00AM - 4 Nitrix Tablets and 2 scoops N.O. Explode
6:30AM - 2 Mile Run for speed, followed by a scoop of Cellmass
9:00AM - 2 Atro-Phex Capsules and 6 hardboiled egg whites
12:00PM - 4 Nitrix Tablets
12:45PM - 2 Atro-Phex Capsules, 2 AXIT-HT Tablets, 6 Hard boiled egg whites.
4:00PM - BSN Syntha-6 Shake
4:30PM - 4 Nitrix Tablets and 2 scoops N.O. Explode
5:00PM -Weight / Endurance Training
Mon - Chest, Back, Abs - advancedlamps.com/routine/mon.txt Tue - Jump Training Wed - Shoulders, Abs - advancedlamps.com/routine/wed.txt Thu - Resistance Stretching Fri - Legs, Back, Abs - advancedlamps.com/routine/fri.txt All followed by 1 scoop of Cellmass
8:00PM - 2 AXIS-HT Tablets, huge salad with a chicken breast and hot sauce for dressing. Chicken breast is sometimes substituted by tuna or salmon. Salad is substituted by steamed asparagus or other steamed greens.
10:30PM - Non-Fat Cottage cheese with a scoop of Syntha-6
Of course there is a ton of water intake throughout the day and the only other liquid I consume is coffee, about a 1/2 pot a day.
I started May 25th with a pretty intense 42 mile mountain bike ride and then the routine commenced. I have attached photos of day 1 for comparison along my path.