COTA's JOURNEY FROM FAT TO FIT...FIT TO STAGE READY

[DREhova 87]

As I am writing this a part of me is writing with embarrassment, the other part of me writing with determination. A little bit about me.... I am 31 years old and used to weight 265 lbs in 2004. Over the years I have managed through trial and error to get down to my current weight of 183.3 as of this morning. I feel at this point in my life, its best to build this thread, putting my failures aside to make my journey public. If I give up...I fail and fall on my face in front of everyone. Every day its a constant struggle for me to mentally and physically keep the weight off. I am speaking for all the naturally fat people like me that constantly see themselves in the mirror as "the fat guy". Today I begin my journey to the stage. My short term goal is to get my bodyfat to single digits and see where I am at. I am assuming that I will need to go on a bulk phase to get stage ready. Which is my long term goal...to one day compete on stage in the best shape of my life. I am not doing this for anyone...but for me...for the health of my family. Not sure if anyone will ever see this thread, but it will be something nice to look back on when I get to my goal. Now everyones favorite part...current stats: ALL TAKEN COLD FIRST THING IN THE MORNING

WEIGHT 183.3
WAIST 36 3/4 (STOMACH SUCKED IN DURING MEASUREMENT)
ARMS 15 3/4
THIGH 22
CALVES 15
CHEST 41.5
SHOULDERS 51

PICTURE OF ME CLOSE TO 250LBS

http://i972.photobucket.com/albums/ae208/cota0429_photo/FAT2.jpg

PICTURE OF ME AFTER TRAINING FOR 4 MONTHS 235LBS

http://i972.photobucket.com/albums/ae208/cota0429_photo/FAT.jpg


RECENT PICTURE AT 185LBS 17% BODYFAT (ACCORDING TO OMRON DEVICE)

http://i972.photobucket.com/albums/ae208/cota0429_photo/untitled.jpg

Feel free to chime in with your thoughts and tips...much appreciated!

[_jim_]

nothing to be embarrassed about bro, you should be proud of yourself. 265 to 185 in any amount of time is pretty good. Remember, it could have been 80lbs in the other direction and you could be writing this journal talking about how you gained weight over the years at like 345lbs. Put the pedal to the metal and stay focused and you will achieve your goals.

[DREhova 87]

nothing to be embarrassed about bro, you should be proud of yourself. 265 to 185 in any amount of time is pretty good. Remember, it could have been 80lbs in the other direction and you could be writing this journal talking about how you gained weight over the years at like 345lbs. Put the pedal to the metal and stay focused and you will achieve your goals.

Thanks for the encouragement! I've been reading a couple transormations that were amazing (BLAZED) is one of them. Its encouraging to see them in their condition now...shows me that I can do it too. By the way, your looking beastly.

[DREhova 87]

I recently started to try out Layne Norton's Power/Hypertrophy program to help me during my cut. I found that over the years its been hard for me to gain a lot of strength and muscle since I have been trying to lean out for such a long time. I've been yoyo dieting and lifting since 2004, but only as of the last year have I been real consistant. I've learned by watching some of Layne's videos that I haven't been giving it my all during my lifting sessions, and am pretty much sick and tired of being that guy in the gym day in and day out without maximum results. Not anymore. I hit that gym hard as hell last night. I felt super pumped and energized during this workout. Here is the breakdown:

POWER UPPER

BENCH PRESS 185x5 185x5 205x4 PR
BB ROWS 135x5 155x5 165x5
STANDING MILITARY PRESS 135x5 145x5 165x5 PR
BB SHRUGS 105x5 105x5 115x5
BB CURL 95x5 105x5 115x5 PR
FRENCH PRESS LYING DOWN 90x5 110x5 110x5

Completion time 1:10 min
No Cardio

Supplements JACK3D
Gatorade
Norandrolean
Creatine

PWO 50 grams of Isolate/Casein and 1 cup of White Rice

Diet was spot on. Macros: 2004 Calories /43.2 Fat / 176.6 Carb / 229.2 Protein

[DREhova 87]

worked a 12 hour shift today, by the time I got home my gym was closed :( Glad I woke up this morning and ran for 30 min...15 min was HIIT. Diet was on point today.

2040 cal
45 fat
229 protein
165 carbs

Tomorrow is Layne's Power Leg day. I am so hyped and ready to do it! Here is what I had had for breakfast this morning.

Macros were under 400 cal with low fat and 61 grams of protein:

Protein Crepes, Protein Brownie, Protein Oatmeal Cookie topped with Protein Pudding

http://i972.photobucket.com/albums/ae208/cota0429_photo/41ad5dfb.jpg

[DREhova 87]

Today I completed Layne's Power Lower workout today. This was challenging because all these years I always avoided leg work on a regular basis because I always that it hindered my cardio. But now I realize that there would be no chance of me entering a stage without legs. I think after today I learned to love em. My stats are kind of whimpy because I never gave it the needed attention it derserved. Todays workout:

SQUATS 135x6, 185x5, 195x4
DEADLIFT 185x5, 205x5, 225x5
STANDING CALF RAISES 160x12, 180x15, 540x12, 540x12, 610x12

I just got some XTEND in the mail from BB.com today. I should take tomorrow off but I can't help to want to try the XTEND. :)

Diet on spot today:

1854 cal, 31 fat, 176 carbs, 227 protein...

I have room for another 150 calories but I am pretty full and tired as hell from todays workout.

[DREhova 87]

I'm a little bummed out today because I might have inured my left thigh above the knee cap. I think I might have stressed something while flexing it in the morning in the mirror. Wow...I must be getting old. My weight has went up 1.3 lbs which might be from the lack of cardio this week? I have been hitting the gym really hard 110% but either ran out of time to do cardio because of my long work week. I plan on cardio 2xs per week, but might need to make an adjustment next week if my weight doesnt come down. My diet yesterday was a little tough to cram my macros in. I work at a car dealership in finance and we were extremely busy...no time to eat...deal after deal. I managed to get food in at 9pm but was short on protein for the day. I set my alarm at 2am in the morning and slammed a protein shake down in order to hit my macros. So my macros yesterday :

1980 calories, 219 grams of protein, 175 carbs, 31 grams of fat.

Today I get off of work early and have Laynes Hypertrophy Shoulders/Back workout. Will post later tonight. I do see a difference in body even though the scale doesnt show.

[_jim_]

worked a 12 hour shift today, by the time I got home my gym was closed :( Glad I woke up this morning and ran for 30 min...15 min was HIIT. Diet was on point today.

2040 cal
45 fat
229 protein
165 carbs

Tomorrow is Layne's Power Leg day. I am so hyped and ready to do it! Here is what I had had for breakfast this morning.

Macros were under 400 cal with low fat and 61 grams of protein:

Protein Crepes, Protein Brownie, Protein Oatmeal Cookie topped with Protein Pudding

http://i972.photobucket.com/albums/ae208/cota0429_photo/41ad5dfb.jpg

WOW man! I gotta take some cooking classes or something. My food never comes out looking like that. Makes me hungry and I just ate.

[DREhova 87]

WOW man! I gotta take some cooking classes or something. My food never comes out looking like that. Makes me hungry and I just ate.


The crepes are made from 1/2 cup of egg whites 1 scoop of isolate protein....The brownies are made with oatmeal, egg whites, isolate protein and sugar free calorie free jello pudding mix....and the oatmeal squares are from oatmeal, egg whites and isolate protein. I had to try all 3! lol... These should keep me sane and not to mention great for Pre or Pwo.

[DREhova 87]

I think I took too much Jack3d :( I can't go to sleep. LOL...Today I had my Hypertrophy Back/Shoulders workout. I am really enjoying this program. I still feel as though I can drop my carbs or calories a little. I will post my workout at a later time. Everyone is asleep and I am typing in the dark so I can't really see my workout log. Today was the 2nd day taking XTEND. The Watermelon flavor is bomb. I highly suggest it. I ended the evening cooking my food for tomorrow. Looks like its lean beef and stirfry all day long.

[DREhova 87]

I had an amazing workout last night. I woke up this morning and weight is back down to 183.3. I am going to try to take the day off today and just recharge. Tomorrow is Laynes Hypertrophy Lower Body and I am already looking forward to it. Last night was Hypertrophy Back/Shoulders

DB SHOULDER PRESS 50x9, 50x9, 55x8
supersetted with
DB FRONT RAISE 20x10, 20x10, 20x10

1 ARM ROW 60x8, 60x10, 65x8
supersetted with
ARNOLD PRESSES 30x10, 30x10, 30x8

LAT PULLDOWN 130x12, 150x8,
supersetted with
BB SHRUGS 225x8, 225x8, 235x8

CLOSE GRIP PULLDOWN 110x12, 130x8,
supersetted with
UPRIGHT ROW 95x8, 95x8, 105x8

T BAR ROW 2PLATESx8, 2PLATESx8,

My knee feels better so if I get off of work in time I might go out for a run tonight. Today I am going to lower my carbs and my calories a bit. See if I can pull off another pound or so between the next couple days.

[DREhova 87]

I am jacked about my Power Upper workout today. This is my 2nd week on Laynes Power/Hypertrophy and I am already feeling and seeing quick results in the gym. All my lifts were PR's today. I forgot my workout log at home and I am at work right now. Will post later tonight.

[DREhova 87]

So after a week of just .5 loss, I contacted Chris Aceto and asked him for advice on what to do next. I am a newbie when it comes to contest prep so guidance is always accepted. Anyways he told me to drop my carbs a little and add two hard cardio sessions in (currently I am only doing 2) and see what happens. BAM! 1.5 loss over a couple days and hit my lowest point this year of 181.3. I am happy that I am dropping weight still without dropping too many calories and my strength has been still going up in the gym which it never has while cutting. I give credit to Laynes Power/Hyper program. I am going to try to add another cardio session in to get it to 3 sessions the next two weeks then up it to 4 sessions and see what it does to my body without dropping calories. I ended setting PRs this week all over the place even on lowered carbs. I have been working 7 days straight 11 hours + per day and cant wait to enjoy the next two days with my family! Waterworld and Capitola beach here I come. Still going to hit the gym before I go. Recap of last workouts:

POWER UPPER RECAP OF PR's

BENCH PRESS 225 x 2 PR
BB ROW 185 x 5 PR
STANDING MILITARY PRESS BB 165 x 6 PR
BB SHRUGS 275 x 8 PR

POWER LOWER WORKOUT (TONIGHT) RECAP OF PR's

SQUAT 205x5 PR I know I know its lame...but never worked legs until last month
DEADLIFT 255x4 PR
STANDING CALF RAISES 720 x 12 PR

Diet was spot on today

1983 cal 230 prot 150 carb 40 fat

will post updated pics and weight in soon.

[DREhova 87]

So I had to cut my last workout short due to pain in either my joints or something down deep in by my elbow. I decided to take a couple days off from the gym. I was on my 7th day straight and have just been beastin it because I am so motivated right now! I think I am getting the pains because my body has not adjusted to the Power/Hyper program and working my bodyparts 2xs per week. I dropped my carbs a couple days ago and had a nice cheat meal yesterday. Just some Carribean BBQ Jerk Chicken and finished the night off with a Cold Stone Ice Cream (sugar and fat free) but loaded with graham crackers, apples, and whipped topping. It was probably the best meal I ever had in my life. Haha. I went to spin class yesterday and ate really clean the whole day execpt for the cheat meal last night. Woke up today feeling really good about my progress and just might go hit the gym tonight if I get off of work in time. I can feel all the glocygen built up in my body and cant wait to feel that pump! 1 day off is all I can stand at the moment. :)

[DREhova 87]

Here is an updated pic a couple days ago

http://i972.photobucket.com/albums/ae208/cota0429_photo/c00e6469.jpg

now the embarrasing posing pics...I have virtually no idea what I am doing yet

http://i972.photobucket.com/albums/ae208/cota0429_photo/54b43b44.jpg

http://i972.photobucket.com/albums/ae208/cota0429_photo/a8e38c90.jpg

http://i972.photobucket.com/albums/ae208/cota0429_photo/6b61d341.jpg

CHEAT MEAL!!! and todays picture morning after cheat meal yesterday

http://i972.photobucket.com/albums/ae208/cota0429_photo/0b29546a.jpg

http://i972.photobucket.com/albums/ae208/cota0429_photo/63be5857.jpg

[wrkoutfrq]

i'm sure you've prolly done your homework, but for the phat training are you going to failure on hyper days? because you should stop about 2 reps before failure...

and as far as the pain in the joints goes, do you stretch regularly? and are they dull lasting pains or sharp short term pains?

[DREhova 87]

i'm sure you've prolly done your homework, but for the phat training are you going to failure on hyper days? because you should stop about 2 reps before failure...

and as far as the pain in the joints goes, do you stretch regularly? and are they dull lasting pains or sharp short term pains?

Yes on the Hypertrophy days I am stopping a couple reps before failure. But this week I didn't rest a day between the Power/Hyper workouts so I am thinking I might have overstressed myself. The pain isn't in a muscle itself but deep down sharp short term. I remember I used to get them when I did Jiu Jitsu too often in the beginning. So I am hoping its just because they are not used to that type of workload.

[CklueD]

Cheat meal looks gooodd.. Too bad I'm prepping, hahah.. You stomach looks smaller than the pic in your first post in this thread. Good job, man.

[wrkoutfrq]

Yes on the Hypertrophy days I am stopping a couple reps before failure. But this week I didn't rest a day between the Power/Hyper workouts so I am thinking I might have overstressed myself. The pain isn't in a muscle itself but deep down sharp short term. I remember I used to get them when I did Jiu Jitsu too often in the beginning. So I am hoping its just because they are not used to that type of workload.

hmm... i would say that assuming you stretch well it probably is your body just trying to adjust to the heavier load...try taking some glucosamine (joint supp) for a few weeks. i was having problems with my joints when i first started lifting and glucosamine worked wonders

[DREhova 87]

Cheat meal looks gooodd.. Too bad I'm prepping, hahah.. You stomach looks smaller than the pic in your first post in this thread. Good job, man.

Hey thanks. I know I got a super long way to go...but I'm so pumped and ready for the challenge. Now if I can just edit these pictures to make them smaller. haha

[CklueD]

Hey thanks. I know I got a super long way to go...but I'm so pumped and ready for the challenge. Now if I can just edit these pictures to make them smaller. haha

In a few months, you'll look leaner as long as you make the sacrifices. Just count everything you eat and never miss a workout or a cardio session. =D I bet in 5-6 months if you truly dedicate yourself, you'll be able to see your abs.

[DREhova 87]

hmm... i would say that assuming you stretch well it probably is your body just trying to adjust to the heavier load...try taking some glucosamine (joint supp) for a few weeks. i was having problems with my joints when i first started lifting and glucosamine worked wonders

thanks for the tip. I am definately going to order some. I am putting together a massive supplement order here soon. :)

[DREhova 87]

In a few months, you'll look leaner as long as you make the sacrifices. Just count everything you eat and never miss a workout or a cardio session. =D I bet in 5-6 months if you truly dedicate yourself, you'll be able to see your abs.

Thats the plan. I haven't been this light since being a freshman in high school. lol

[DREhova 87]

This morning I did 20 min of cardio 15 of it was sprinting for 1 min and walking the other for 1 min at 6-8% incline.

Diet is spot on today. I am going to experiment with dropping my calories by 100 coming from Carbs and increasing the cardio to 4xs per week. I want to lose 1lb per week and at this rate it seems like I have been losing 1/2 a pound. My weight went back up to 185 this morning. DAMNIT! :( Might be from the water retention from the meal the other day. Since I am not going on anymore trips with the family for a while I am NOT including a cheat meal every week but rather a refeed once a week and 1 cheat meal the other week and rotate them and see what happens. The beauty of this is I am not on a deadline so I am trying to be patient and get this fat off slowly....but its pissing me off because I feel like such a fatty.

I have a shoulder/back Hypertrophy tonight...hopefully I dont have any pains tonight.

[DREhova 87]

Ok...So I am a little hesitant to drop my calories because I have so far to go...So I decided adjust my macros:

1915 calories total:

240 protein
35 fat
160 carbs

refeed once per week

2395 calories:

200 protein
35 fat
320 carbs

So I am dropping my calories by 75 ...and going to up the cardio to 4xs per week and see where this gets me.

[DREhova 87]

I had the Hyper Back/Shoulders workout today. I was a little hesitant because of the pain I was having in my right forearm/elbow. So I kind of took it light today. Hit some PR's with DB Shoulder Shrugs 95x10. I felt I could have pushed a lot more but didn't want to stress my arm. I finished the night with 20 min of cardio. Tomorrow is Hyper Legs...yeah budd! Cant wait. Now I am going downstairs to try a new recipe for oatmeal protein cookies. haha

[DREhova 87]

DAMN IM FREEAKING HUNGRRRRRRY!!!!!!!!!!!!

The 2 extra cardio sessions must be working...Diet is spot on today macros will put me at:

1930 cal
35.4 fat
161 carb
227 prot

Had Legs Hyper workout this morning and they are already feelin sore. :)

Best working sets for this workout

HACK SQUATS 140x8
LEG EXT 90x10
LEG CURL 70x8

[DREhova 87]

Woke up weighing in @ 192.3 lbs. I am heavier but I am looking leaner. Will post pics in a week to see if there is any noticable difference. I feel leaner.

Today I had the Power Workout Upper. My energy levels werent amazing this morning, but I had some Oatmeal/Protein Cookies this morning before my workout. I still have a slight discomfort in my forearm/elbow so I was a little nervous pushing a lot of weight but still managed to hit some PR's

BEST WORKING SETS:

BB BENCH 185x5
BB ROWS 195x5PR!
STANDING MILITARY BB PRESS 175x5PR!
BB SHRUGS 295x5PR!

Today's diet will be spot on again. Going to try and do 30 of cardio tonight if I get off of work in time.

[DREhova 87]

Last night I got off of work in time! Yes...hit the gym for some cardio for 30 min. This morning I had a light bi's tri's workout, nothing too heavy. This is a laggin body part for me So I think I am going to work them in between days that I would generally take off. After this workout I had a protein shake and some Xtend and joined a spin class for 30 min. I was pretty pumped though because for the first time in my life, I have started seeing veins in my arms. Especially my forearms. :) So I am starting to see more progress.

[MoEcho]

Great journal!! Looking forward to following your progress!! :D

Cheers, Heidi

[DREhova 87]

Great journal!! Looking forward to following your progress!! :D

Cheers, Heidi

Thanks Heidi...I am looking forward to whats in store for me. Especially these next 16 weeks. :)

[DREhova 87]

MODS: please close this thread...I moved it to the WORKOUT JOURNAL SECTION

http://forum.bodybuilding.com/showthread.php?p=532602503#post532602503