Age-24
Height-6'3"
Weight-344 (omg im fat.) body fat percentage currently 38%
Measurements as of Monday January 7 2008
all measurements taken while relaxed.
Neck- 19 1/2 inches
Shoulders- 58 inches
Left Forearm- 11 inches
Right Forearm- 11 inches
Left Bicep- 15 3/4 inches
Right Bicep- 16 inches
Chest- 53 inches
Waist- 52 inches
Hips- 53 inches
Left Thigh- 30 1/2 inches
Right Thigh- 31 1/4 inches
Left Calf- 21 inches
Right Calf- 21 inches
History- After finishing my football career, I moved onto Boxing/kickboxing and consistent weightlifting to stay in shape, had a girlfriend I hated, was super easy to go the gym. Got married, bought a new home, got wife pregnant, have a new son, I got lazy during this time and went from 275 and about 18% body fat to where I am now,
Goals- Obviously I need to cut, badly! Also, I wanna regain my former strength. Basically I wanna get down to around 8-12% body fat, while building enough strength to match my old senior year lifts, which are as follows
Squat-525x6
Bench-315x4
Hang clean 255x10
And as far as running goes my goals are as follows
40 yard dash- 5.0
1 mile- 6:05
Later today I'll post my measurements, had to go to the doctor so I will post those along with what I learned there.
The Routine- Well, After a month of the velocity diet, and 5 days on the master cleanse diet I had lost about 20 lbs, and fuck this fad diet shit. Its time to go back to what I learned in high school. Protien and hard fuckin work. Monday,Wednesday,Friday will be full body workouts with tuesday and thursday being focused on plyometrics and explosive lifts. Monday through friday I will be doing cardio, the basic day layout is going to look like this- Wakeup, do 30 minutes of High intensity Interval training, followed by breakfast, likely to be just eggs, then off to the gym. At the end of the day I'll devout a solid 30 or so minutes to stretching. Saturdays will be an offday for the gym, but I'll go running, likely to be a 30-45 minute jog. Sundays being a complete rest day. Once I get further into my routine, and I can handle more cardio, I will be adding an evening boxing/kickboxing class into the schedule as well. Although when I do that I will likely increase my caloric intake as well.
Diet- Well, I'll be goin to a bunch of small meals obviously, with breakfast being my largest meal. I'll be focusing on lean protiens, and keeping carbs down, but I won't be eliminating carbs for energy/mood reasons. Calorie wise my first week will be around 1800 or so and I'll adjust from there based on weekly weigh ins. I'll completely eliminate fast food from my diet, and I'll cut back greatly on soda. I'll be home cooking mostly, with saturdays bein the nights My wife and I go out with friends, not too bad to get a steak/grilled chicken breast and boiled veggies.
Supplements- This one I was a little undecided on, I will DEFINATELY be adding a protien mix, Fiber, and Glutamine to my daily diet. Im considering a multi vitamin and some form of thermogenica ala hydroxycut or hot roxx, or some other similar product as well.
Starting date- While I will be starting tomorrow, I'll still be finalizing the exact lifts/movements for my routine till monday, which will be my first "official" day on this. As soon as my wife wakes up I'll give her the camera and then I'll put up some current pictures of the fat me.
Not sure of the exact lifts Im going to do, any advice on a good fullbody routine would be helpful, right now Im thinking of going squat-bench-overhead press-lat pulldowns-calfraises-preacher curls- standing curls-Seated rows-and a round of fly's to even it out. Not decided though.
Pictures taken Monday, January 7 2008
