lean mean machines

would love to see some as well! hoping to post my own in a cpl more mths!

In the last year I lost 74 lbs and gained plenty of muscle. I was 41 when I started and now 42 and I never looked like this and no where close to being done either! The pics are from Oct-2010 prior to starting to present.
Here is what I did to lose fat and gain lean muscle at the same time.
First I started reading from sources like Men's Health etc. and learned alot, things like if you diet and excercise to lose fat and did not implement some type of weight lifting program about 22% of my total weight loss will be from lean muscle. Since I was what I would call "skinny fat" I didnt want to lose any of the little bit muscle I had. ( ladies dont be afraid to lift weights)
Second, I learned how valuable protein was, protein is the hottest burning food source there is and causes your metabolism to burn hotter and for a longer period of time then any other food source.
Third: I needed to pick a diet plan that I could stick to for the long term not just for a couple of months etc.
So for my diet I kept it simple, I didnt count calories or carbs at all, only fat and protein. I kept my daily fat intake to 50 grams or less per day and my protein intake to 1 gram or more for every lb. of body weight.
Fourth, I made my largest meal of the day breakfast, your body will burn more calories in the morning than any other time of the day.
Below is the excerise propgram I decided to follow. Like many people here, I do not have alot of free time and fiquired I could cut out some tv. , surfing the net. time etc. to be able to devote 1 hour per day to workout. For my cardio I do either the elliptical ( so I could watch tv.) or Insanity. I also I keep my rest periods between sets while lifting to 1 minute or less so my heart rate stays up for the entire workout.

Mon: Legs & Calves
Tue: Back & Bi's
Wed: Cardio (Insanity or elliptical) & Abs
Thur: Chest & Tri's
Fri: Cardio (Insanit or elliptical) & Abs
Sat: Shoulders, Traps & Deadlifts
Sun: Cardio (Insanity or elliptical)

Oct. 31st. 2010 (prior to starting)


March-2011 (- 10/12lbs)


May-2011



Aug-2011


Oct-2011


Jan-2012


Present