A year of progress.

I spent a huge part of my life over-weight and unhappy. Turning to drugs and alcohol to deal with hating myself. Telling myself for years, "today will be the day I make a change." and never committing to it. Somehow I hit a tipping point, a point where I threw all my vices aside and made the decision, I'm going to do this. A year later, this is where I'm at. I'm not finished my journey, and I don't plan on stopping anytime soon.
I've never felt this great in my life and I can't fathom turning back.

We're all gonna make it brahs.

Replies

echippendale

amazing

Lovinglish

very good congrats

ironanimal

Props man, good stuff. What did your training and diet look like for the duration?

zianazim1025

That's a great change! With your weight and also life! I'm sure you are a much happier person! Congrats and keep up the great work

lunglady

Nice work!

Shr3dded

Props man, good stuff. What did your training and diet look like for the duration?

I kept my macros at 60/25/15 -- P/F/C.

As for training, I started with SS (Starting Strength) and eventually moved to a 5-day Split.

egrusy

Wow, amazing transformation!!! Congratulations!!

joekleinert

Great job bud! I got to that tipping point at well when I was approaching 230lbs. For 5'8" that's bs. I finally started and haven't stopped. Below 200 now and goal is 160 around Sept 1st.

I need to get more info from you on your workout routine. Do you take any suppliments, etc.

Bernadette60614

OMG!

You're an inspiration!

Could you describe more about your progress, story, motivators?

mercymarque

You look amazing. Lifting is a great thing and I can tell that is something you have incorporated in your journey. Keep up the great work and don't look back. U got this!

petersonabt

Awesome job man!!

great work!

Shr3dded

Great job bud! I got to that tipping point at well when I was approaching 230lbs. For 5'8" that's bs. I finally started and haven't stopped. Below 200 now and goal is 160 around Sept 1st.

I need to get more info from you on your workout routine. Do you take any suppliments, etc.

Since I've been getting messages like this I'll just post my routine here.

As for my diet, my diary is open. I started using MFP a little late, most of my records were on paper for a while. Still same diet in diary though.

As for my routine, its very similar to Zyzz's routine.

Monday - Chest/Arms
Incline DB Press - 3 sets x 8-12 reps
Incline DB Fly - 3 x 8-12
Barbell Bench Press - 3 x 8-12
Lying DB Fly - 3 x 8-12
DB Curls - 3 x 8-12
Hammer Curls 3 x 8-12
Preacher Curls 3 x 8-12
Chest Dips 3 x Till Failure

Tuesday - Leg day
Squats 4 x 10
Leg Press 3 x 8-12
Leg Exentions 3 x 10
Stifflegged Deadlifts 3 x 8-10

Wednesday - Triceps / Calves
Chinups 4 x till failure
Close-Grip Benchpress 3 x 8-12
Pulldowns 4 x till failure
Skull Crushers 3 x 8-12
Standing Calf Raises 2 x Fail
Donkey Calf Raises 2 x Fail

Thursday - Shoulders/Abs
Military Press 4 x 8-10
Upright rows 3 x till failure
Front Raies 3 x till failure
Lying Rear Delt Raises 3 x 8-10
Hanging Leg Raises 3-4 x Till failure
Crunchy Frog - 3-4 x Till Failure

Friday - Back Day
Deadlifts 4 x 8-12
Bent over Rows 3 x 8-12
T-Bar Rows 3 x 8-12
Wide-Grip Chinups 3 x Till Failure

Drink only Water, and Greentea.

No Sugar, No sweets (Other than sugar free gum and greek yogurt), No soda, No Fast Food, No Unhealthy Snacks.

Stick with it, and youll see results.

As for Supplements

BSN Protein for Pre and Post Workout
Whey Protein Isolate to mix with foods for added Protein intake
Fish Oil Caps 3x a day
Potassium (for my joints)
Vitamin C
Multivitamin (I like the GNC Energy and Metabolism for men, but One a Day is great)
Creatine ( 3 weeks on, 1 week off)
Jack3d or Craze (Pre-Workout)

Also if anyone wants to add me to friends, feel free to. I enjoy trying to motivate others and keep friends on track. I haven't given up so neither should you.

OMG!

You're an inspiration!

Could you describe more about your progress, story, motivators?

As for my motivators, I didn't want to turn out like a lot of local young adults, hooked on drugs, going no where in life. Also, my older brother, who has been fighting with obesity and social anxiety his entire life decided to make changes and start going to the gym and meeting people out in the world. I figured if he could do it, I can do it. Just gotta have faith in yourself and remember there's no instant-gratification, this is a slow process and you just have to keep at it and know you're gonna get there.

I_Will_End_You

Great job!

VickyO1977

Hi firstly well done you look fantastic. I am looking to she'd the last few pounds I workout daily sometimes twice doing various DVDs and running and I wondered if I shifted my macros more in line with what you have done would it benefit mr baring in mind I don't lift heavy? I do a kettlebells workout 2 x per week and I do Insanity (starting month 2 next week) at least 5 days and I run up to 3 x per week between 4-6 miles. I am close to my goal and just wondered if the change would help. Thank you in advance and well done again you have done so well.

Shr3dded

Hi firstly well done you look fantastic. I am looking to she'd the last few pounds I workout daily sometimes twice doing various DVDs and running and I wondered if I shifted my macros more in line with what you have done would it benefit mr baring in mind I don't lift heavy? I do a kettlebells workout 2 x per week and I do Insanity (starting month 2 next week) at least 5 days and I run up to 3 x per week between 4-6 miles. I am close to my goal and just wondered if the change would help. Thank you in advance and well done again you have done so well.

I can't speak for my macros on your behalf since they're based around my height and weight. My excess protein intake is my lean body mass x 1.5 which can be too much for some people. Try to keep protein intake between .85-1.5x lean body mass, lower carbs and keep fat intake medial, as in, healthy saturated fats but still above your carb intake.

And I'm not saying don't eat carbs just limit them to only healthy carbs at certain times of the day (morning and post workout for me). Any fruit is good, along with brocolli, spinach, greenbeans, peanut/almond butter whole-wheat breads and brown rice are part of my regular carb intake.

YoungDoc2B

Amazing! incredible job, brotha

VickyO1977

Thank you that's great.

fittocycle

Congratulations! That is wonderful progress!

mommyrocks5

You look fabulous! Be proud!