This is my first post but I've been reading for while. Here's my background, who I am, what the heck happened and what I'm doing now.
I am a former Marine, that always kept the weight around 180-200lbs and between 6-9% B/F depending on what I was trying to accomplish at the time. I have completed 18 Marathons, 3 Ultras & 2 Triathalons. I also have a BA in Sport Medicine/Kinesiology.
IDK yet what my goal actually is but I wont work in the field till I'm healthy enough to tell people to do as I do and not as I say.
I was injured in Iraq then I decided almost 4 years in the desert and 10 years of active duty was enough. After being out and still kinda hurt and recovering I stopped working out, eating healthy and just started to become ignorant to my own image.
Boy does time fly: It's now been 3 years and I weigh 287lbs at 5'10". 187lbs is my goal. Because of the weight and the surgeries on my back and legs I am in constant pain. I have developed many of the over weight caused problems like Planter Fasciatis., Depression, low back pain and showering in the dark. LOL
I've reached my lowest point and now it's time to put to use all my knowledge (Your's Too) to work.
100lbs is the goal
I am now in my third week back at the gym. I needed to get the habit back before starting my program. I am starting with 90% weights for now since I've always seen more weight faster initially that way.
I've always felt lifting heavy, consistent and slow has always been the key factors in growth and even in fat loss.
The standard plan is
day1: Bi's & Back,
day2: Chest & Tri's
day3: Legs & lower back
day4: Shoulders, abs, & Plyo
day5: Total Body DB's high rep lower weight (about 70% load)
Two Days off placed where ever needed.
30 minutes of light to medium Cardio everyday after the workout
Abs, Calves, Forearms, Grip & Neck are done mostly everyday between other muscle groups during the individual work out.
I'll post pictures at 25lb intervals. No pictures yet because I like the motivation level I have now, lol. After around 50lbs of loss, I will increase my Cardio depending on if i'm more able to run at that weight.
Advice and comments of course are always welcome and if this is posted in the wrong place please let me know or move it to the correct section.