Lost 96lbs and made top 10 in physique contest...

stupid question, but how do you add a photo here...there's no attachment button...

awe shucks thanks... another dumb question, what's a bb code?

Let's see if the pic posting works...

ALRIGHTY...

GOLD HAS BEEN STRUCK!!!!!!!!!!!!!!!

For those with a sweet tooth, I have found the IMO a great alternative to Haagen Daz. Don't get me wrong it's not going to taste like Haagen Daz, but it sure does satiate the need for ice cream if you are dieting.:happy:

Here's the break down.......
150 Calories per pint, NOT per serving. PER PINT. This is where everyone says YAY...
14-16 grams of whey protein per pint.
7 grams of of carbs
ZERO fat...

That there is what I call post-workout-meal, but it would seem like we would need to eat 2 at one sitting... Now what to do with this insulin spike:bigsmile:

My weakest part was always my arms, but with my coach's help, I am making them catch up substantially...

Below is 4 photos of my arm progression.................

This photo is of me bouncing around 178-180 lbs. and I'm leaner here than when I was at 175 lbs. Wife doesn't dig the vascularity much, but oh well...

Thanks...Now that I got the photos up and running, I'm open to answering questions.

^^^Thanks. I have to get my back photos together from when I was 200 lbs. vs. now at ~177lbs. My back really leaned out and my waist got way smaller making that V-taper pretty awesome...

Will post as soon as I can find them.

thanks will upload more photos when I find them...

Wow - such a difference, you must feel fantastic. Do you just do lots of weights or gym/run as well?

To be honest, I lifted weights all through high school and college. But then grad school, post doc, marriage, kids, 4 businesses later and you can guess what happened... I ate the same as "if I was still working out..."

Then it was a battle to start an on-again and off-again exercise regimen that didn't pan out as I planned for about 6-7 years. Gaining roughly 10-15 lbs per year and voila I was 96 lbs. heavier than what I was.

So I came to the conclusion that I just didn't want to lose weight, but rather get back to the shape (if not bigger) than what I was in my highschool/undergrad years...

I started lifting weights, cardio was kept to a minimum (other than for cardiovascular health reasons) and I lift 5x per week; my lower body is actually overdeveloped and dwarfs my upper body (product of being a volleyball player and being only 5'8" means I had to train my legs to jump higher than dudes 6'4"). Lower body workouts are usually 1-1.5 hours. Upperbody or arm/shoulder workouts are in excess of 2 hours. Currently cardio is kept to 2x per week at no more than 35 mins per session...

What really motivated me was entering a physique competition - I'll tell you the day you enter and you know how much time you have left to get your butt in gear you can "Feel" the difference in the gym. You are more motivated and more focused to OUTWORK the next guy that's going to show up. And the kicker is, you don't know who's going to show up...So then it's just you vs. you.

Cardio during the contest prep was only 5x/week at no more than 30 mins per session. The ABSOLUTELY GOOD THING about having more musclemass is getting away with less cardio to get lean.

For every 1-pound of muscle you add, you get to eat 50 more calories. Doesn't sound like a lot but pack on 10 lbs of muscle and that's equivalent to eating an extra Big-Mac from McDonald's without gaining any additional weight. However, I don't eat at McD anymore...But you get the point.

From now until next year I will be in my mass gaining phase, and hence, cardio is kept to a minimum of 2x per week and lifting 5x per week. So essentially I'm working out everyday, but it's not taxing. It's the nutritional habits that's taxing, but I've nailed it now thanks to my coach, Layne Norton. Google him. He has a lot of free articles and research papers publish. Guy has a Ph.D. in skeletal muscle protein synthesis and is a pro natural bodybuilder and has given back so much to the community.

Because of his expertise, I'm leaner and bigger and more enegetic than I've ever been. When you're deadlifting heavy or squatting or bench pressing heavy, playing with your kids or dealing with stresses at work just doesn't seem as tough any more. Now squatting with +300 lbs on your back that's OR deadlifting 335 lbs 4-5 times off the ground for 1-2 hours - that's tough!!! Running around with the kids - easy! Looking like the most ripped dad/husband at the beach - priceless :bigsmile:

Found them...

Back when I was about 188 lbs.





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