NO, It WON'T happen overnight. But PERSISTENCE pays off!

If *I* can do it....you can.



NO EXCUSES.

I had my RNY on Jan 7th 2008...
I ended up in a coma for almost a month due to major complications (leak).
I could not breathe on my own and was kept alive by a ventilator for 3 weeks due to respiratory  failure.
My kidneys also shut down and I nearly lost my life.
After multiple attempts daily to ween me off the vent I eventually started coming around and was finally able to breath on my own....
I regained concsiousness but, I wish I hadnt....
What followed was a full week of withdrawal from the enormous amount of sedatives I was on... 24x7 Constant hallucinations, paranoia, delusions and absolute terror (mental issues were way worse than the unbearable physical pain!).
Not to mention the unbeleivably painful bed sores...
An open wound on my abdomen about 4" wide x 8" long and 4" deep that took nearly  6 months to heal from the inside.
Factor in 2 torn rotator cuffs from my 400+ lb body being moved around while unconcsious...
I had to learn how to stand, and eventually walk again, due to sever muscle atrophy...
What else?
An enormous Ventral Hernia about the size of a cantalope in my abdomen that had to be surgically repaired not once, but twice (2008 and 2009)....

Two years after I began my "journey", and after losing 240 lbs and a ton of muscle mass, I decided that the only way I was going to truly become healthy was to get serious about regaining my *strength*. 

Today, 1 year after beginning my resistance training, I feel unbeleivable....by far the best I have in my entire life.

Cardio is great....but if you haven't begun strength training....start NOW!  


 

Back/Bis
Lat Pulldowns - 3 sets, 10 reps @ 165 lbs
Dumbell bent over Rows - 3 sets, 10 reps @ 90 lbs ea.
Lower back Machine - 3 sets, 10 reps @ entire rack (250 lbs I think)
Barbell bent over Rows - 3 sets, 10 reps @ 135 lbs
Chin ups - 3 sets, 8 - 10 reps
Preacher Curls - 3 sets, 10 reps @ 90 lbs
Concentration Curls - 3 sets, 10 reps @ 45 lbs ea.
Hammer Curls - 3 sets, 10 reps @ 45 lbs ea.

60 mins full court basketball.

Well, first off, here is my weight loss before & after (240 lbs):



And here is what I look like now, after 7 months of weight training 4-5 days / week...I have put on almost 25 lbs yet remained the same body fat %.  Pics are flexed but not pumped...I look way better after a workout...haha:





I lift weights 5 days per week for about 90 mins plus 30-45 mins of cardio most days (OFF on Weds and Sunday)...here is my current program:

Monday:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls

Tues:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns

Weds: OFF

Thurs: 
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs

Fri:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls

Sat:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns

Sun: OFF

Mon: 
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs

REPEAT

As for my diet, I do a "Cyclical Ketogenic Diet"  which is a low carb / high protein diet consuming 3100 calories per day Sunday through Friday afternoon and then I load up on carbs but decrease fats and calories a bit (2600 calories) for 36 hours Friday night through Saturday night (midnight)...which is great for those of us who work Mon-Fri and like to party on the weekends...haha.  This diet was designed to cut fat while maintaining & building muscle.  Straight Atkin's style low carb dieting is not good for Bodybuilders because you *will* lose muscle along with the fat since you never refill your depleted muscle glycogen stores.

 Yeaaa, been crazy busy the past few months...between work, the gym 5-6 days / week, and working on relocating to Florida I've had zero time to get on here...hoping it'll calm down soon!  All is well though...hopefully the same for you!

Anyway, I have no doubt you'll get that body you're looking for...just keep up the excellent work! Trust me I know how hard it is....keep your eye on the prize.

 

UPDATE:

Weight +5 lbs.
Shoulders gained 2.0".
Bicep gained 0.5".
Forearm gained 1.0".
Neck gained 0.25".
Chest, 0.0" (boo!)
Waist lost -1.0".
Hips lost -2.0"



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