I am 39 years old. Been overweight since I was in my teens. At my heaviest, I was 290 pounds. Years ago, I began jogging and, over about a years time I had dropped down to about 180 pounds. I kept that weight for quite a few years. But then settled into a career and relationship. Somehow I stopped caring and over the years I put a lot of the weight back on.
Last June (2016) I was 251 Pounds. And my 10 year relationship ended. Being single is a BIG motivation for wanting to look good again. Here’s a few fun facts on how it began:
In 2015, I was diagnosed with low Testosterone and put on Test Cyp injections. After about 8 to 12 months, without doing any exercise, I noticed a change in my body. I was actually sitting on the toilet (isn’t that where all the best revelations come?). When I went to stand up, I had my hands on my thighs and I felt something . . . was that muscle? My thighs had become meaty with muscle. It was not like that before - and very noticeable. Just guessing, but I assumed it HAD to be the Test injections.
It was then and there that I decided to take advantage of the higher levels of Testosterone in my body. That day I went to Walmart and bought a cheap bench and some varied dumbbells. With the help from sites like this one, I created a new life for myself.
In June of 2016 (That’s the before Pic), I began working out my biceps and triceps. Really didn’t know what I was doing but . . . I read a lot online and created a simple routine doing dumbbell curls, hammer curls, skull crushers and a few other basics. I worked out 4 times a week for about 35 minutes per day.
Between June 2016 and June 2017, my weight dropped from 251 to 241. I had not made a lot of changes to my diet, which was poor. But my body WAS changing. My biceps and triceps were growing very fast. It was very noticeable and I LOVED it.
In June 2017, I added in Pecs (again . . I was a novice and not really sure how to create a full body building routine and was kind of ashamed to go to a gym and all. so I just 'fiddled"). I also began a super low carb / high protein diet. Creating a caloric deficit (eating about 1,750 calories per day), where I kept my carbs under 30g per day and Protein at around 200g. Now my body started to really change. By August, I had dropped from 241 to 209.
I recognize that I still have about 50 pounds of fat to drop, but now I am ready to up the workout and get focused. I have seen many great transformations here on T-Nation - and they are motivating.
In August, I finally joined a gym, and have a personal trainer that I work with once per week. I work out 5 times a week and now incorporate a FULL Bodybuilding routine that my trainer created.
I also have changed my diet. I have added a bit more carbs for fuel and some good fats. I still try to create a slight caloric deficit . . while getting my 210g of carbs per day. And I eat clean, healthy food. I rarely cheat. One of my favorite things is an egg white omelet with onions, peppers and ham. Less than 200 calorie and almost 30g of protein.
In short, I try to give my body 30g of protein about every 2.5 hours or so. Eggs, protein shakes, chicken, shrimp, fish, etc. Some greens each day, etc.
I am looking for bulk over strength. Certainly some strength will come as I build volume. And that’s an added bonus. But I honestly just want to lose the fat and bulk up really big. I am trying to get those monster pecs - and I think I have the genetics to achieve it. I work Pecs twice a week, as it’s my focus. And all other muscle groups once per week.
I have some before and after pics to share. I am not looking to be judged as a bodybuilder. Lord knows I am so far away from that yet. But just wanted to give you an idea of my starting point, and where I am today - to better understand my goals for the next 12 months.
As this is just my introductory . . .I will keep posting with my work out routines, diet and progress. I am new to this and learning. But I am super dedicated and not afraid to work hard. I WILL do the work. This is about me.
My hope is that some of the more experienced guys can provide some insight and guidance along the way. And who knows . . I might even inspire someone to make a change, the way others here have inspired me.
Torso - Before and After
Biceps/Triceps Before and After
Like, I said, I have a long long way to go. But I have achieved some great accomplishments so far. And keeping a log will be a helpful way for me to see my progress and seek help from the community.
Tonight’s workout is Biceps/Triceps. I will post today’s diet and routine tomorrow.