I lost 150lb's, now to get Jacked! ::Progress Journal::
[b]Introduction[/b]: My name is Jeff Standley and I am here to get jacked!
[b]Back story[/b]: I started my current journey 25 months ago to finally lose the massive amount of weight I had spent over a decade building and carrying. At 350+lbs I had grown so sick of my weight causing nothing but trouble in my life that I had to make some changes FAST! My weight was starting to affect my work, my school, my family life, my personal life, most importantly my health, and basically everything around me and it was only getting worse.
While watching an episode of the Random Show with Kevin Rose and Tim Ferriss, Tim mentioned his diet book and it finally hit me as something that I could easily follow. So I ran to B&N the next day to buy the book and on January 4th 2011 I started following the 4 Hour Body Slow Carb diet, and have have since lost [b]150lbs[/b] total. I tracked my progress the entire time using Daily Burn. Chart below.
[b]Goal[/b]: Now that I have hit my target weigh goal I have moved on the the second phase of my transformation, getting the body I (my wife too) have always wanted. Jacked like crazy. I have been browsing the site for quite some time and only recently signed up in the anticipation of posting this journal and getting the help I know I will need to make this goal come to true.
I haven't switched up my diet yet from the fat loss or fat burning diet of the 4 Hour Body, but that will change soon I imagine.
Going from 350lbs to 200lbs I still have some excess skin that I know will cause me problems, and I am hoping I can manage some of that extra skin by filling in the blanks with muscle. I am trying to maintain 200-210 and from here on out and change my body fat percentage.
[b]Stats[/b]:
37 years old
200lbs
6'2"
I have also started following a routine handed down by a trainer here on the site.
This is the current routine I follow. In the beginning I was hitting the gym very randomly, in the last two weeks I am now in the gym 6 days a week.
[b]Mon[/b]: Chest/biceps
- Barbell bench
- Incline barbell / dumbbell bench
- Dumbbell flys
- Barbell/EZ bar curl
- Cable curls
- Hammer curls
[b]Wed[/b]: Back/triceps
- Lat pulldown
- BB row or Low Row
- Chin up/lat pulldown (palms out)
- Close grip bench
- Dips (emphasis on triceps)
- Skullcrusher or tricep pushdowns
[b]Fri[/b]: Shoulders
- Dumbbell shoulder press
- Arnold Press
- Dumbbell shrugs
- Lateral dumbbell raises
[b]Sun[/b]: Legs
- Squat
- Front squat/Leg press
- Traditional/Romanian deadlift
- Hamstring curls
- Calf raises (standing or seated)
[b]Any Day[/B]: Cardio
I posted daily/weekly/monthly in a fat loss thread over on Luxury4Play for the first portion and I intend on doing th same here. This journal will be plastered with updates, pictures, and even videos showing my progress. This is not a wish, this WILL happen!
Building posts up so I can add pics. :)
For now all pictures can be seen in my profile. I will add them to the page shortly.
