Update on 7 months of Weight Training after 240 lb weight loss
Well, first off, here is my weight loss before & after (240 lbs):
And here is what I look like now, after 7 months of weight training 4-5 days / week...I have put on almost 25 lbs yet remained the same body fat %. Pics are flexed but not pumped...I look way better after a workout...haha:
I lift weights 5 days per week for about 90 mins plus 30-45 mins of cardio most days (OFF on Weds and Sunday)...here is my current program:
Monday:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls
Tues:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns
Weds: OFF
Thurs:
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs
Fri:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls
Sat:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns
Sun: OFF
Mon:
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs
REPEAT
As for my diet, I do a "Cyclical Ketogenic Diet" which is a low carb / high protein diet consuming 3100 calories per day Sunday through Friday afternoon and then I load up on carbs but decrease fats and calories a bit (2600 calories) for 36 hours Friday night through Saturday night (midnight)...which is great for those of us who work Mon-Fri and like to party on the weekends...haha. This diet was designed to cut fat while maintaining & building muscle. Straight Atkin's style low carb dieting is not good for Bodybuilders because you *will* lose muscle along with the fat since you never refill your depleted muscle glycogen stores.
And here is what I look like now, after 7 months of weight training 4-5 days / week...I have put on almost 25 lbs yet remained the same body fat %. Pics are flexed but not pumped...I look way better after a workout...haha:
I lift weights 5 days per week for about 90 mins plus 30-45 mins of cardio most days (OFF on Weds and Sunday)...here is my current program:
Monday:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls
Tues:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns
Weds: OFF
Thurs:
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs
Fri:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls
Sat:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns
Sun: OFF
Mon:
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs
REPEAT
As for my diet, I do a "Cyclical Ketogenic Diet" which is a low carb / high protein diet consuming 3100 calories per day Sunday through Friday afternoon and then I load up on carbs but decrease fats and calories a bit (2600 calories) for 36 hours Friday night through Saturday night (midnight)...which is great for those of us who work Mon-Fri and like to party on the weekends...haha. This diet was designed to cut fat while maintaining & building muscle. Straight Atkin's style low carb dieting is not good for Bodybuilders because you *will* lose muscle along with the fat since you never refill your depleted muscle glycogen stores.
-Adam - 6'6" - From 450 lbs to GOAL in 9 months...
Phase 1: Completed 10/2008.
Phase 2: Weightlifting - Goal: Add 40 lbs of muscle. Completed 2/15/2011.
Phas 3: Cut to 10% body fat.
MY STORY: imthebiggestloser.blogspot.com/
That's awesome! Congrats on your success! I have been focusing on cardio to help me get the weight off, but once I lose the weight wanted, wanting to add some muscle back on. I also hear is good to do some strength training while losing so your body doesn't want to burn so much muscle too. So I do some, but probably not enough to add muscle weight yet. Hopefully you don't mind me asking, but did you have any skin removal? Notice you don't seem to have extra skin, was just curious. After 130 lbs I already have some lose skin, but still rather have extra skin then be 404 lbs again.
On November 27, 2010 at 9:00 PM Pacific Time, cruzksu wrote:
That's awesome! Congrats on your success! I have been focusing on cardio to help me get the weight off, but once I lose the weight wanted, wanting to add some muscle back on. I also hear is good to do some strength training while losing so your body doesn't want to burn so much muscle too. So I do some, but probably not enough to add muscle weight yet. Hopefully you don't mind me asking, but did you have any skin removal? Notice you don't seem to have extra skin, was just curious. After 130 lbs I already have some lose skin, but still rather have extra skin then be 404 lbs again. -Adam - 6'6" - From 450 lbs to GOAL in 9 months...
Phase 1: Completed 10/2008.
Phase 2: Weightlifting - Goal: Add 40 lbs of muscle. Completed 2/15/2011.
Phas 3: Cut to 10% body fat.
MY STORY: imthebiggestloser.blogspot.com/
WOW Dude! What a transformation! Thanks for sharing your program and results! Now that I am at my "goal" I too want to build up some muscle. Don't think I'll get a ripped as you, and now I am doing the "training" thing to run my first 25K then Marathon in 2011.
CONGRATULATIONS! and again, thanks for sharing!
CONGRATULATIONS! and again, thanks for sharing!
Nice work. Takes a lot of dedication to get those results and you did it. Keep it up!
Scott
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Well done bro!
Your Friend In Health & Sport,
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/
Dan Benintendi - OH Support Group Leader
www.trimywill.com
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/