Kouper

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

TROJANNATION

Subscribed! Good luck with your cut

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Clipto19

Good luck, will be interesting to see how you do. We're the same height .

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genagena

Good luck! im trying to get too

Kouper

Eh, late post for today.
But I did my hiit mornin thing, 30 second sprints 60 second rests for 30 minutes. I think by the end of a half hour my sprint was a mere jog, Ive gotten in awful shape...

Didn't go to the gym, still havent slept since the day before yesterday and I feel so sick that I didn't dare go and do anything stupid to myself at the gym. So that'll come tomorrow.

G-mane12

were did u play football at big guy

Richie_Awesome

good luck bro, you're massive(in a good way)

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Kouper

I played at Olympus high in Utah, then was going to take a scholorship at gettysburg U when I got hurt.

Kouper

Slept through my alarm today, no time for running or the gym before work, and was too busy after. tomorrow is my last day of work till january7 though, so I'll be able to really get my habits in again before I start work again. Hopefully my hotel in hawaii has a decent gym...

Kouper

Updated weight and body fat %... so much worse then I thought, eh, just gives me more room to improve myself. workout today was just cardio again. So excited to have time for full gym runs starting monday. :-)

Kouper

So apparently Ive gained enough weight to cause pressure problems... Like on my longs and chest. Every time I do my cardio I feel like I can run fine but I feel like Im having a heart attack. Told my doc, went to do a ton of blood work/chest X-rays/and an EKG yesterday. Kinda sucks but whatever. Not going to change my plans much for it, might ease back on cardio just a bit and add an extra cardio section in the evenings to both make up for it and for metabolic benefit. As far as working out this week, it'll be rough, my Gym is closed tomorrow-wednesday, and on Wednesday I go to Maui for 2 weeks. There's a pretty good gym at the hotel Im staying at though, and I tend to lose weight on vacation... So it should work out well. As far as actually working out today my wife and I went on a walk this morning, and I followed that up with sixteen sets of 15 push-ups (Yes Im a damn nancy and can barely do 15 pushups right now :-( ) I did the pushups starting out normal for the first 2 sets, then every other set Stickin my feet on something taller, like my coffee table, then office chair, then the back of the sofa, then the counter, finally as high up the wall as I could get ( only got two or so done like that, I was at around a 75 degree angle.) Anyway, thats all for today, Pictures / measurements are coming, took them down before I worked out, will post in a sec.

Kouper

So I suck at posting. anyway, Im in hawaii now, dealing with a hotel gym. As it is todays workout was 15 minutes on an elyptical, followed by
DBbench, 40sx15 x3

DB incline bench 30sx12x3

DB overhead 30s x 15x3

DB curls 25x10x4

DB squats, 60x15x4

And thats about it. gonna do another round of cardio around 3pm then a littlemore sun before we hit the town tonight.

Kouper

Eff it, that was basically my workout while in hawaii. Im back now, measurements and pics will finally be upin a few minutes.

James Bond

Have you been to Kauai?

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Kouper

We usually hang in Maui the whole time, only been there once, been to kona a few times and Honolulu a few.

Callaar

Goodluck on the cut!

Kouper

Updated my measurements and pics today is my official first day since I finally took all my measurements and pics. :-)

Kouper

Just did my morning cardio, they havent cleared my track yet so I did a 2.3 mile run on the tread mill, then 4 on the bike and 5 minutes on the stair master.

About to eat breakfast, 1 egg 4 whites, and 3/4 cup of whole rolled oats.

Then its off to lift I go.