I was a pretty hefty kid, weighed about 240-250 through high school. Got into fitness when I was 19. Dropped down to 200 and back up to 220-225 by the time I turned 21. My legs are usually pretty huge with 32 inch quads and 21 inch calves (cut). Definately unproportional to my upper body where my chest circumference is 48 inches and arms are 18 inches. I’m more wide than ‘thick’ and I’m actually a hard gainer in the upper body and really need to focus on every movement and keep my diet perfect to get good results.
I was pretty strong before the injury. I could rep the 150 lb dumbells for 8 with strict form and could rep 225 24 times, dead 630lbs and squat 365-20 times.
As you can imagine after the back injury everything went awry. Diet sucked, couldn’t work out, even cardio wasn’t worth the pain. God married, went to school and just gained a shit ton of weight. My fault, but i’m ready to get back into it. I finished my degree in 2 1/2 years and had one kid with another on the way. I really want to get healthier so that i’m not the ‘fat’ tv dad… Oh yeah, i’m in the Air Force too and the fatness isn’t going to fly…
my plan is to go low carb and fat, high protein and fiber and tons of water (goal is 2 gal a day)
0500 Thermo’s and water (always helps me through a workout)
0530 Cardio 30 min
0600 light weights (make sure to work my way back up slowly to keep from reinjuring myself.
0700 Breakfast (2 scoops protein,skim milk + 1 piece whole grain bread) 2 calcium 1 magnesium, 1 CLA, 10 grams creatine, 15g glutamine, 5 BCAA tabs.
1000 snack (30g protein shake, or meal equivalent + 1 low fat yogurt, fiber 1 bar)
1300 (5oz sirloin or chicken breast, + 3 servings fiberous greens) 5g’s Creatine
1600 (30g pre workout shake and NOxplode)
1700 30 min cardio
1730 30 min stretching and core training
1800 1 hr Light weight session
1900 30g protein shake 1 yougurt, 10g creatine, 15g Glutamine, 2 calcium, 1 magnesium, 2 CLA, 5 BCAA’s,10g citracel fiber (sonds good doesn’t it?)
2030 6oz steak, fiberous greens
2200 ZMA, 40g caisein shake
This will be a 2 on - 1 off, 2 on - 2 off rotation. I might do some swimming on my days off and lower my calorie intake to keep the weight loss going.
I “deploy” in a week so i’m starting it then. That is why I have so many calories coming from shakes. I’ll keep this updated as I go and get some updated fat pics on here.
I’d like to hear any input you may have as well.