When I got laid off, I thought who would hire me. I look like I would die on the job.
I decided to do whey shakes and low carb and it worked. I first combined the approach with walking then went to Kmart and put a weight bench in layaway. I really started making some gains in muscle, fat loss and confidence.
Thanks to craigslist I stepped up to olympic weights and a squat rack. I haven't looked back.
I had lots of protein shakes but primarily used:
Body Fortress Whey
Dymatize Elite Iso
Dymatize Elite XT
Optimum Nutrition Gold Standard
Isopure Zero Carb
6 a.m. - shake (pre-workout)
8 a.m. - shake (post-workout)
10 a.m. - shake
12 p.m. - shake
solid food the rest of the day
Here's some of numbers from my journey.
6/22/2009– weight 247lbs
Short of breath, sleep, low sex drive, hip pain, muscle spasms, feet, ankles and sometimes legs swelling, hands swelling, coughing, right shoulder and arm pain.
Cannot do push-ups. Painful shoulder.
Cannot do pull-ups.
Started walking on treadmill.
10/1/2009 - Started weight training.
Cannot do push-ups.
11/30/2009 – MAX: bench press 175lbs
12/7/2009 - MAX: bench press 195lbs x 2
1/1/2010- weight 229lbs
1/17/2010 – measurement – abdomen 48
1/17/2010 – past carbohydrate history (weight loss per week)
22 grams per day lost 6lbs
95/day lost 5lbs
110/day lost 1lb
115/day lost 3.5lbs (with exercise)
150/day lost 1lb
2/22/2010 - measurements
Left Bicep 14.5
Right Bicep 15.5
Right Thigh 22
Left Thigh 21
2/23/2010 –started working out left bicep and tricep on a second day to even out the size with the right arm.
3/8/2010 –started Muscle and Fitness 4-week Strength Band Workout
Surprisingly, I was extremely sore after these workouts.
3/22/2010 – measurements
Left Bicep 17
Right Bicep 17
4/1/2010 –started TABATA HIIT workouts (4 minutes)
4/2/2010 – Able to do push-ups again!
5/17/2010 - First time using chains with ez-bar curls
5/18/2010 - MAX: chins 2
Note: negative-accentuated technique [one second up/six seconds down]
Note: "After [a series of full-range reps] you'll find it impossible to do a complete repetition. But that does not mean the biceps muscle is completely exhausted. You'll find with some effort that you are still able to get a few half repetitions...and when you can no longer do the half movements, you'll find you can do a couple of quarter repetitions."
5/26/2010 - MAX: bench press 225lbs
6/1/2010 – Adopted new workout philosophy. From books Muscle Logic and Get Huge in a Hurry. Morning cardio on empty stomach.
Example: 15 minutes circuit
Treadmill wearing weighted vest.
7/12/2010– weight 213 lbs.
7/16/2010 – Did 20 push-ups and 5 pull-ups straight.
8/5/2010 – Did 7 pull-ups straight.
8/8/2010 – Did 25 push-ups straight.
8/15/2010 – measurements
Left Bicep 16
Right Bicep 16
Right Thigh 24
Left Thigh 24
9/20/2010– weight 205 lbs.
I am able to button my USAF BDU pants again.
Left Bicep 17.5
Right Bicep 17
11/13/2010– weight 195 lbs.
12/19/2010 - MAX: Curl 123 lbs x 1
12/25/2010 – Did 30 push-ups straight.
6/14/2011 – able to fit size 34 waist pants, down from 46 inch pants size.
Some of the numbers and dates don't seem to jive for me but I put them in here as logged them in my journal.
I stopped typing in my journal here. I need to update it so I can update you.