I-tallionStallion
Master Don Juan
I started off at 207 lbs at 5'9 around late Feb.
I am now 165 lbs (42 lbs weight loss) :rockon:
I read Diesel's guide and took work out advice from EFFORT. I figured i'd give some of you new guys on here a sort of success story from just doing what our peers on this great forum suggested.
My work out was this
Mon
Squat- 2x6, 1x10
Leg Press 2x10
Heavy Abbs- 4x10 (various weighted ab workouts)
Calve Press - 2x10
weds:
Incline Bench 3x5
Flat Dumbbell Bench - 2x10
Skull Crushers- 3x8
Lateral Raise - 3x10
Decline Bench 2x5
fri:
Pull Ups - 3x8
Hammer Row- 3x6
Dumbbell Curl- 3x6
Deadlift- 2x6, 1x10
10 minutes cardio at the most every session (I hate cardio)
My diet consisted of low calorie, low fat, high protein diet following closely to diesel's recommendation (just not the excessive protein amount I think)
Morning- 2 scoops whey (water)
hour later - 2 fatfree yogurts (axelrod)
Lunch- 1 can tuna on high fiber wholewheat bread (arnold) with just two tbsps of light mayo
hour later - 1 tbsp flax seed oil
*******Workout*******
Right after i would have 2 scoops whey again
Dinner - 2 servings brown rice
- Lean meats
- Green veges
Snacks- Beef Jerky, pickles- worst case scenario i chew gum lol
gallon of water a day
Supplements- CLA, Glutamine, Vitamin B, E, C, and 1 green tea herbal fat burning pill
This fukking worked for me
As of right now i would like to be able to calculate my BF% but i have no idea what calculator to use or just to see a doctor so they use that tool. So if anyone knows of a good one, i'd appreciate if you'd show me.
So if anyone has any suggestions on my diet/workout (tastier foods)...etc. Please let me know and I'll replace it with whatever is better. I appreciate any help.
Also I just want to say coming on this great forum for this is one of the greatest things i have ever done, for you newbies i recommend you listening to these guys on here. They have helped me so much. You just have to have the drive and discpline.
I am now 165 lbs (42 lbs weight loss) :rockon:
I read Diesel's guide and took work out advice from EFFORT. I figured i'd give some of you new guys on here a sort of success story from just doing what our peers on this great forum suggested.
My work out was this
Mon
Squat- 2x6, 1x10
Leg Press 2x10
Heavy Abbs- 4x10 (various weighted ab workouts)
Calve Press - 2x10
weds:
Incline Bench 3x5
Flat Dumbbell Bench - 2x10
Skull Crushers- 3x8
Lateral Raise - 3x10
Decline Bench 2x5
fri:
Pull Ups - 3x8
Hammer Row- 3x6
Dumbbell Curl- 3x6
Deadlift- 2x6, 1x10
10 minutes cardio at the most every session (I hate cardio)
My diet consisted of low calorie, low fat, high protein diet following closely to diesel's recommendation (just not the excessive protein amount I think)
Morning- 2 scoops whey (water)
hour later - 2 fatfree yogurts (axelrod)
Lunch- 1 can tuna on high fiber wholewheat bread (arnold) with just two tbsps of light mayo
hour later - 1 tbsp flax seed oil
*******Workout*******
Right after i would have 2 scoops whey again
Dinner - 2 servings brown rice
- Lean meats
- Green veges
Snacks- Beef Jerky, pickles- worst case scenario i chew gum lol
gallon of water a day
Supplements- CLA, Glutamine, Vitamin B, E, C, and 1 green tea herbal fat burning pill
This fukking worked for me
As of right now i would like to be able to calculate my BF% but i have no idea what calculator to use or just to see a doctor so they use that tool. So if anyone knows of a good one, i'd appreciate if you'd show me.
So if anyone has any suggestions on my diet/workout (tastier foods)...etc. Please let me know and I'll replace it with whatever is better. I appreciate any help.
Also I just want to say coming on this great forum for this is one of the greatest things i have ever done, for you newbies i recommend you listening to these guys on here. They have helped me so much. You just have to have the drive and discpline.
