adam_
Making progress!
Aug 12, 2010
Dec. 2010:Just reached my latest weightlifting goal...I always envied the guys lifting 100 lb+ dumbbells...I'm now a part of that club.
WOOT!
Nov 2010:
After 6 months of a "bulking" diet and lifting weights 5 days / week, I've gone from 6'6" 215 lbs to 239 lbs while retaining ~ 15-16% body fat. I've picked up 3.5" in each arm, 6" in my shoulders, 4" in my chest, waist and hips remained the same. The next phase is "cutting / shredding" to uncover more definition. As of Nov 1st I started a Cyclical Ketogenic Diet of 5 1/2 days low carb & 500 calories below baseline, with 1 1/2 days of carb loading (Fri afternoon through Saturday night), Hope to shave off a few % body fat and end up around 10-12%....wish me luck!! =)
First off, here is my weight loss before & after (240 lbs)..."Current" is further below:
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.
Sept 2010:
August 2010:
Honestly, while it might be scary for some, I'm thankful that I can eat alot more now at almost 3 years out...because I'm a big guy (6'6") and extremely active, play sports, and lift weights 5 times a week, so I need to consume alot of food and protein to see the gains I'm looking for...I don't push my capacity but can comfortably consume 2-3 full cups of food within 10 mins....I eat around 3500 calories, 100 grams of fat, and 300 grams of Protein daily through 6 scheduled meals....
Here is what I eat in a typical day:
8am Breakfast: 3 egg omelette with 4 oz grilled chicken, slice american cheese, salsa and a side of brown rice "tortilla" chips and Vitamins
11am Snack 1: 1 cup of Oatmeal mixed with tbsp Natural Peanut Butter, scoop of Whey Protein, ground flax seed and a Banana
1pm Lunch: Leftovers from last night's dinner, 6-8 oz of lean Poultry or Fish with 1 cup of steamed Vegetables and 1 oz of mixed Nuts
4pm Snack 2: 1 cup of Oatmeal mixed with tbsp Natural Peanut Butter, scoop of Whey Protein, ground flax seed and a Banana
6pm Preworkout Supplements and Vitamins
8pm Post Workout Supplements & Protein Shake; 1 scoop Whey Protein; 1 banana, 5 strawberries, 1 cup skim milk.
8:30pm Dinner: 8 oz of lean Poultry or Fish with 1 to 1.5 cups of steamed Vegetables
11pm Nightly Supplements and Vitamins
1 Comment
About Me
Boynton Beach, FL
Location
24.3
BMI
Surgery
01/07/2008
Surgery Date
Oct 12, 2007
Member Since
Before & After
rollover to see after photo
Vacation January 2008
450 LBSlbs
November 2008, 234 lbs lighter in 10 months! (goal)
216 LBSlbs