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First and foremost I like to thank each one of you all for motivation along with my workout partner/friend. It helped me lose a ton of weight and its still going strong. I do have ups and downs, not on the diet for on the weight training itself. Here is my story.
Back in Jan 05 I weighted in at a whooping 400Lbs. I couldnt believe it myself. I realized I have to do something for myself for the better. It was at the begining of the year I told myself diet and working out is my life. At first I cut out all the soda and beer/alcohol and fast food. I ate oatmeal for breakfast or eggs depending on how I felt and time in a day. For lunch (after the gym) I went to subway and ordered a footlong tuna on wheat (this is where it gets tricky) I would eat half of that for lunch and the other half for dinner. If I didnt go to subway it was turkey on wheat made at home. Then for dinner (when not eating subway) I would make two chicken breasts and rice for dinner. After dinner I would not eat again til the next day. I did that for a year while doing alot of cardio and weight training. After the first year I cut out 67Lbs. The following year I would still work out however I would have a few beers or alcoholic drinks when I would go out. After that first year I was tired of eating that same food all the time so I would change the diet and include salads for lunch or dinner more veggies and then possibly have peanut butter on wheat for breakfast, and an occasional soda if I went out but I would get it in diet (its worked so far) I have not had regular soda in going on 4 years. I worked a full time job from 4pm til midnight would go home sleep and wake up at 9am and eat and go straight to the gym. Leave the gym and grab lunch/dinner. Go home do the the things that are done before work and then go to work. Then I injured my lower back which put me out of the gym with weight training for 5 months however I still did cardio when the back was feeling ok. After the injury was all better I got back to the routine weight training and cardio. However I started to slip on the diet but not to much. If I went out to a fast food resturaunt I would go a hot dog or a cheese burger (those are so good when you dont have one for 2 plus years ruffly). By the way just to add this was my work out routine
Monday
Chest: flat bench, incline dumbells, butterflies, decline bench, flat bench dumbells
Tuesday
Arms (bi's and tri's): curls, hammer, standing curls, skull krushers, kick backs, dips,
Wednesday
Legs: you name it we did it, I was walking with 400Lbs and played football in high school so legs are strong enough but I love doing them.
Thursday
Back: seated rows, Cambered Bar Lying Row, bent over rows, incline rows, I may have forgotten some or even added some different week i changed it up
Friday
Shoulders
Military press, dumbell press, shoulder press, smith behind the neck press, upright row
Saturday and sundays I took off I needed a rest and man it felt great.
Monday thru Friday after the weight training I would do 30mins of cardio when I was bigger I was on the bike alot then I moved to the elliptical then I moved on to the track however the train is still intimadating me. God do I hate running. After cardio I would cool down and then do abs and leg lifts 3 times a week usually mon, wed, fri
The few problems I have run into maybe because I was so big I have lost a lot of weight so it is sitting in the lower belly area which pisses me off and it seems as if my arms are still small (my arms where huge when I was big and not in a good way). Yes I had man boobs as well however they have gone and now it lower pec muscle is what i need to work on cuz of the lose skin. My legs are solid. Basically I do not see definition that could be because I see myself everyday. I do see that my upper pec muscles are solid they are just not filling in. My bi's and tri's are starting to show a little definition but not much in the bi as in the tri. I would like some input due to this forum being my motivation plus I want to be in law enforcement. My current job is working at a desk from midnight to 8am as of the last 5 months so I go to the gym after work. I have photos however not right now. I have gotten compliments from people at work, people I havent seen in years, and older people (50 yrs of age and up from the gym). Anyone know how to lose the massive gut which consists of lose skin and maybe fat pockets?? I also want to get stronger. Any input would be great.
From Jan 05 to current date I went from 400Lbs and I am down to 260 as of this past monday. Please feel free to give me advice. I also went from a waste size of 56 to a 42 in jeans and a 4xlt to a 2xl shirts.
I am NOT on any steroids, had any surgery, or on any sorta drugs. Nor do I plan on taking any. I have an open mind on supplements I was taking NO Xplode before the gym and cell mass after. As of right now I am working out no supplements. Hard work, dedication, blood, sweat, NO TEARS!!!
Photos to come!!!
Much appreciation!
Back in Jan 05 I weighted in at a whooping 400Lbs. I couldnt believe it myself. I realized I have to do something for myself for the better. It was at the begining of the year I told myself diet and working out is my life. At first I cut out all the soda and beer/alcohol and fast food. I ate oatmeal for breakfast or eggs depending on how I felt and time in a day. For lunch (after the gym) I went to subway and ordered a footlong tuna on wheat (this is where it gets tricky) I would eat half of that for lunch and the other half for dinner. If I didnt go to subway it was turkey on wheat made at home. Then for dinner (when not eating subway) I would make two chicken breasts and rice for dinner. After dinner I would not eat again til the next day. I did that for a year while doing alot of cardio and weight training. After the first year I cut out 67Lbs. The following year I would still work out however I would have a few beers or alcoholic drinks when I would go out. After that first year I was tired of eating that same food all the time so I would change the diet and include salads for lunch or dinner more veggies and then possibly have peanut butter on wheat for breakfast, and an occasional soda if I went out but I would get it in diet (its worked so far) I have not had regular soda in going on 4 years. I worked a full time job from 4pm til midnight would go home sleep and wake up at 9am and eat and go straight to the gym. Leave the gym and grab lunch/dinner. Go home do the the things that are done before work and then go to work. Then I injured my lower back which put me out of the gym with weight training for 5 months however I still did cardio when the back was feeling ok. After the injury was all better I got back to the routine weight training and cardio. However I started to slip on the diet but not to much. If I went out to a fast food resturaunt I would go a hot dog or a cheese burger (those are so good when you dont have one for 2 plus years ruffly). By the way just to add this was my work out routine
Monday
Chest: flat bench, incline dumbells, butterflies, decline bench, flat bench dumbells
Tuesday
Arms (bi's and tri's): curls, hammer, standing curls, skull krushers, kick backs, dips,
Wednesday
Legs: you name it we did it, I was walking with 400Lbs and played football in high school so legs are strong enough but I love doing them.
Thursday
Back: seated rows, Cambered Bar Lying Row, bent over rows, incline rows, I may have forgotten some or even added some different week i changed it up
Friday
Shoulders
Military press, dumbell press, shoulder press, smith behind the neck press, upright row
Saturday and sundays I took off I needed a rest and man it felt great.
Monday thru Friday after the weight training I would do 30mins of cardio when I was bigger I was on the bike alot then I moved to the elliptical then I moved on to the track however the train is still intimadating me. God do I hate running. After cardio I would cool down and then do abs and leg lifts 3 times a week usually mon, wed, fri
The few problems I have run into maybe because I was so big I have lost a lot of weight so it is sitting in the lower belly area which pisses me off and it seems as if my arms are still small (my arms where huge when I was big and not in a good way). Yes I had man boobs as well however they have gone and now it lower pec muscle is what i need to work on cuz of the lose skin. My legs are solid. Basically I do not see definition that could be because I see myself everyday. I do see that my upper pec muscles are solid they are just not filling in. My bi's and tri's are starting to show a little definition but not much in the bi as in the tri. I would like some input due to this forum being my motivation plus I want to be in law enforcement. My current job is working at a desk from midnight to 8am as of the last 5 months so I go to the gym after work. I have photos however not right now. I have gotten compliments from people at work, people I havent seen in years, and older people (50 yrs of age and up from the gym). Anyone know how to lose the massive gut which consists of lose skin and maybe fat pockets?? I also want to get stronger. Any input would be great.
From Jan 05 to current date I went from 400Lbs and I am down to 260 as of this past monday. Please feel free to give me advice. I also went from a waste size of 56 to a 42 in jeans and a 4xlt to a 2xl shirts.
I am NOT on any steroids, had any surgery, or on any sorta drugs. Nor do I plan on taking any. I have an open mind on supplements I was taking NO Xplode before the gym and cell mass after. As of right now I am working out no supplements. Hard work, dedication, blood, sweat, NO TEARS!!!
Photos to come!!!
Much appreciation!
