So far So good!

[finny1000]

what was you training ?
and diet ? plz i wouldnt mind giving it a go.

[AdamGH]

what was you training ?
and diet ? plz i wouldnt mind giving it a go.

Just to remind you, I trained good part of my life up until 10 years ago. It was about 13 years of my life involved in weight training. I had muscle still underneath the fat I gained. It was just out of shape. It might have helped me in my weight loss. I am no expert though and can only say what I have experienced. The first couple months have been nothing special as far as diet goes. I just cut out the crap. I drink only water and no other liquids, ever. I tried to eat 5-6 small meals a day every 3 hours.

Here is some other stuff I avoid:
dairy, breads, mayo, fruits(except for pwo shake when i drink one), salt(use mrs dash instead)

I do use natural butter(unsalted) for the pan when making scrambled egg whites with oats. You have to be smart with what you eat. Make good food choices. Like pan pizza from Pizza Hut isnt a good food choice anymore unfortunately. I use to have pizza like every other day lol. I would smother it in Velveeta cheese..mmm.

I dropped 20 lbs doing that alone. Now I have reached a point where now my diet needs to get more strict. So thats what I am doing. Not much to report since I just started. I am down to 208 lbs as of this morning though. So it is working. I can see my stomach taking shape. It is really cool.

My workouts are based on what I have learned about my body and how it reacts. So please dont expect it to work for you, but you are welcome to try it.

day 1: chest, shoulders, 20 min HIIT
day 2: back, biceps, 20 min HIIT
day 3: legs, abs
day 4: cardio 45-60 min
repeat

4-5 days is plenty of rest for each body part. My workouts take no more than a hour. Im trying to lose weight and cut. Not really concerned about gaining muscle. If I do, then so be it. My shoulder routine is short for a reason. IMO, I work part of my shoulders on day one, the rest of my shoulder gets hit on my back day. Also, I do allow myself a day off in the week at times. Sometimes you just don't have time. So my day offs aren't scheduled. They just come as needed.

routines:
example exercises, they change a little bit every 6 weeks.
chest:
barbell bench 3x10
dumbbell incline bench 4x10
cable flys 3x10
Dips(wide grip as possible) 3x12-15 ( i would do weighted but gym doesnt have attachment)

shoulders:
dumbbell press(with back support) 4x10
upright row 4x10


back:
front lat pulldowns 4x10
dumbbell rows 4x10
seated cable rows 4x10

biceps:
seated curls(with back support, so you dont swing and cheat -rotate hand as you come up) 4x10
cable curls( single arm movement- these are done slow and hard) 4x10


legs:
barbell squats 4x10
leg press 4x10
leg extensions 3x10
leg curls 3x10
standing clave raises(machine) 4x10

[AdamGH]

Ok, I have updated pics. Ill restate my stats for people not wanting to read whole thread. First I like to say the pics suck and not what I wanted. I feel dumb asking someone to take pics for me so I got only these crappy self pics. I wanted to get better angle of my back cause I think it is my best feature and is built well. Oh well.. another time....

05/03/08
age 34
Starting stats 5'10," 230lbs, 40 waist, body fat ?

[AdamGH]

Current Stats
age 34
10/07/08
5'10" 202 lbs, 36 waist( prolly 34 actually, 36 is comfortable), body fat ?

[AdamGH]

couple more...

[AdamGH]

side by side comparison:

[AdamGH]

current diet, goal 8%body fat now. genetics is being a bitch to me though.


Meal 1:
1 whole egg - 70 calories, 6g protein, 5g fat
1 ½ cup egg whites - 180 calories, 36g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs
4 caps Fish, Flaxseed, Borage Oil combo- 40 calories, 4g fat

Totals: 440 calories, 47g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Daily totals:
2320 calories, 263g protein, 212g carbs, 64g fat