Short BIO:
I started at 307lbs. I was in a band and all I did was drink, drink and...drink. In the mean time, all I would eat is fast food. I would get drunk and pig out at all of typical 24 hours places. I would go to mcdonalds on my lunch at work and pig out in my car so nobody would see how much I was eating. I basically was a fat slob. In the mean time...my gf(now wife) started weight watchers. She lost around 70lbs before I decided it was time for me to do anything. I had high blood pressure at the age of 19 years old. I started on my 20th bday. Just 3 years ago.
For the past 20 weeks I've been working with Brad Loomis from 3D muscle Journey.
If you have any questions/critiques/comments or lawlz - post it
I am currently running MAX OT and coming off of a cut, ramping calories up.
GOALS:
Have a successful off season to be able to compete in 2014 (maybe 2013 if I feel like I am ready)
I started 307lbs looking like this:
NOW I look like this at 183lbs: I've already got a surgery lined up for my loose skin on my belly
LET'S GET YUCKY!!!
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Results 1 to 30 of 40
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07-31-2012, 06:03 PM #1Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Once 307lbs - Now getting YUCKY with 3dmj!
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07-31-2012, 06:14 PM #2Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
7/31/12 - Morning weight: 183.8
THE WORKOUT - MAX OT LEGS week 15
Pre-workout cardio on treadmill 128 calories
WU= warm up, WS= working set
Squat
WU BARx8
WU 135x8
WU 225x5
WS 300x6 PR
WS 300x6 PR
Deadlift
WU 135x6
WU 225x5
WS 315x5 PR
WS 315x4
WS 315x4
Barbell Lunge
WS 155x5 per leg
WS 155x5 per leg PR
SLDL
WS 255x6
WS 255x6 PR
300 calorie burn cardio post workout - walked around town
Macros
48/275/198
Comments: Super good workout hitting PRs on each lift. I wish I could do this on an upper body day haha.
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07-31-2012, 06:29 PM #3Banned
- Join Date: Feb 2010
- Location: Richmond, Virginia, United States
- Age: 31
- Posts: 30,359
- Rep Power: 0
Awesome weight loss dude! Will definitely follow along.
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07-31-2012, 06:43 PM #4Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Nice to have you join!Originally Posted by Power_Strike92
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07-31-2012, 06:45 PM #5Smokin
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Congrats on the progress so far!! IN
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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07-31-2012, 06:49 PM #6Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Thanks d0000d. I'm hoping to get as shredded as you soon enough!Originally Posted by Blazed
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07-31-2012, 07:11 PM #7Registered User
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
IN! Crazy, amazing, and inspiring progress so far man!
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
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Fuel Your Ambition!
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07-31-2012, 07:42 PM #8Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Originally Posted by RHK89
Thanks, it'll only get better for 2013
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08-01-2012, 04:13 PM #9Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
8/1/12 - Morning weight: 182
THE WORKOUT - MAX OT Shoulders week 15
Pre-workout cardio on treadmill 128 calories
WU= warm up, WS= working set
Standing Barbell Military Press
WU BARx8
WU 65x6
WS 125x6 PR
WS 125x4
Seated DB military press
weight reflects 1 DB
WS 60x13
WS 60x12
Close grip bench press
Speed Work
WS 115x3
WS 115x3
WS 115x3
WS 115x3
WS 115x3
WS 115x3
Upward Row
WS 130x6 PR
WS 130x5
Side Raises
weight reflects 1 DB
WS 35x8
WS 35x8
Macros
48/271/207
Comments: I workout at home, so I am limited with my dumbbells. I just purchased some 75lb dumbbells for my military presses and bench press but for military I was unable to get them in position to press today so I had to stick with the 60s
Today was also the 1st day I've ever done speed work before - Brad added this due to a strength stall on my bench press.
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08-01-2012, 04:41 PM #10Banned
- Join Date: Feb 2010
- Location: Richmond, Virginia, United States
- Age: 31
- Posts: 30,359
- Rep Power: 0
I did MAX OT. Loved the. Strength gains I got out of it. Looks like you had a good workout today as well.
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08-01-2012, 04:52 PM #11Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Did you see any size gains from it? My coach has mentioned switching my routine and I wanna go to something more for hypertrophy.Originally Posted by Power_Strike92
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08-01-2012, 05:12 PM #12Banned
- Join Date: Feb 2010
- Location: Richmond, Virginia, United States
- Age: 31
- Posts: 30,359
- Rep Power: 0
Yeah, I saw size gains, but more from doing a hypertrophy routine.Originally Posted by ilovegreg05
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08-01-2012, 05:48 PM #13Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Just a quick comparison to some of my progress this year.
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08-02-2012, 07:14 AM #14Registered User
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
In! Amazing weight loss, very inspirational. Looks like you have a solid foundation as well. Good luck.
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08-02-2012, 08:47 AM #15Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Thanks for stopping in man, I've been working pretty consistently at making sure I have a good base to build on. I hope to compete in the next 1.5-2 years.Originally Posted by Rypt1
On that note, aside from my crappy stomach - can I get some critiques? I personally thing my arms and chest are lagging.
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08-02-2012, 01:51 PM #16Registered User
- Join Date: May 2012
- Posts: 12
- Rep Power: 0
Your journey set's an example of what can be done with dedication. Look forward to seeing more progress with your goal to compete.Keep it up you will get there.
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08-02-2012, 03:39 PM #17Registered User
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Whats happening Greg!! Great to see a fellow 3DMJer around these parts.
You have done unbelievably well with the weight loss thus far bro! Blew my mind to see it.
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08-02-2012, 04:16 PM #18Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Thanks! Stick around man, I'd love to have ya on the regOriginally Posted by vantagepoint
Thanks d00d had to get 3dmj to kick it up a notchOriginally Posted by bigryan03
You know how dat izzzz.
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08-02-2012, 04:24 PM #19Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
8/2/12 - Morning weight: 183lbs
THE WORKOUT - MAX OT Back week 15
Pre-workout cardio on treadmill 128 calories
WU= warm up, WS= working set
Rack Pulls
WU BARx8
WU 135x8
WU 225x5
WS 365x5 PR
WS 365x5 <-Honestly felt like I had another in me, but didn't want to wreck my form.
Lat Pull downs - Pronated Grip
WS 205x6
WS 205x5
WS 205x5
Seated low Row
WS 215x5
WS 215x5
Bent Row
WS 190x5
WS 190x5
Pulls ups - Pronated Grip
1st time adding these to my workout, but I was feeling pretty good so I said YOLO..no srs....ok kinda srs
WS BWx6 3 second negative on the eccentric portion of the movement
WS BWx6 3 second negative on the eccentric portion of the movement
Macros
49/266/209
lil greek yogurt bowl I threw together for lunch ha, actually I made 2 of them:
Comments: Super fun workout! Felt good enough to add those pull ups after I was done. Lately I've felt strong on just about every lift except for my bench press and incline press.
Tomorrow I'm hitting the movies so I'm eating all my protein earlier in day so I can have all my carbs for a movie snack lawlz - not sure what I'm going to see yet..probably just whatever my wife says.
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08-03-2012, 04:19 PM #20Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
8/3/12 - Morning weight: 183.2lbs
THE WORKOUT - MAX OT ARMZZ week 15
Pre-workout cardio on treadmill 128 calories
WU= warm up, WS= working set
Alternating DB curl
I used a bicep bomber for perfect form
WS 45x5
WS 45x5
WS 45x5
WS 45x5
Skull Crushers
WS 90x8
WS 90x8
WS 90x6
WS 90x6
Weighted decline sit ups
WS 35x15
WS 35x15
WS 35x15
Macros
47/278/199
YUMMMMMM
Song of the day
Comments: Arm days can be fun. I really want to add size to my arms and chest as they seem to be lagging from the rest of my body parts.
Finally ready to relax this weekend, work has me all stressed and I didn't sleep too well this week.
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08-04-2012, 11:16 AM #21Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
8/4/12 - Morning weight: 181.2lbs
THE WORKOUT - Off day
Did 300 calorie burn cardio mowing grass
I did some foam rolling but nothing too crazy.
Macros
50/274/209
some food prrroonnnn over the past few days
Taco Salad
Chocolate syrup waffles
Man meal
DIY pizzzaaaaaa
Song of the day
Comments: Overall relaxing day - got some new workout shorts and I'm just hanging around the house I'm thinking about watching each of the rocky movies today. hnnnggggg
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08-04-2012, 11:20 AM #22Banned
- Join Date: Feb 2010
- Location: Richmond, Virginia, United States
- Age: 31
- Posts: 30,359
- Rep Power: 0
That pizza looks so good. Got myself planned one for later this week.
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08-04-2012, 11:34 AM #23Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Originally Posted by Power_Strike92
Trader Joes dough FTW!!
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08-04-2012, 11:48 AM #24Registered User
- Join Date: Jan 2006
- Location: California, United States
- Age: 38
- Posts: 1,228
- Rep Power: 630
We takin over! 3dmjers all over these contest prep journals!
**Contest prep thread - Reppin 3dmj!
http://forum.bodybuilding.com/showthread.php?t=147074833
**My transformation thread
http://forum.bodybuilding.com/showthread.php?t=145257361&p=890747741&viewfull=1#post912688133
"Your mentality becomes your reality." - Layne Norton
Current PRs: dl 465 lb / squat 385 lb / bench 250 lb
I rep back
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08-04-2012, 11:54 AM #25Prep Coach
- Join Date: Oct 2011
- Posts: 12,573
- Rep Power: 25994
In for this one man! great progress so far! your really killin it!
advertising not permitted
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08-04-2012, 12:17 PM #26Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Dern straight! Gotta support each other!Originally Posted by ivanthegreat
Thanks dude, awesome to have you!Originally Posted by NaturalPursuit
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08-05-2012, 11:48 PM #27
Will be following this threat!!!
Sweet transformation bro always wondered how will my lose skin look once I can get rid of the fat and your pictures illustrate it very nicely now I know what to look forward to. If I understand you right your bulking atm any chance you would give little overview of your cutting phase (mainly what you ate and what were your macros like).Last edited by Tix2x; 08-06-2012 at 12:17 AM.
Stats
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25.06.2012 --- 110,0kg --- BF 23,4% --- BMI 25,7
09.07.2012 --- 108,5kg --- BF 21,2% --- BMI 23,0
24.07.2012 --- 105,7kg --- BF 20,4% --- BMI 21,6
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Fat loss log
http://forum.bodybuilding.com/showthread.php?t=145976073&p=907770143#post907770143
let´s REP!
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08-06-2012, 12:46 PM #28Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
Thanks bro, dude, man! Good to have more join!Originally Posted by Tix2x
I ate whatever I wanted that fit my macros. My macros are forever evolving and are catered to me and how my body operates.
My advice would be to figure you maintenance and work from there through trail and error. Set your macros stay consistent and follow them for awhile then adjust from there and cater to how your body reacts, how well you adhere and what you think will help you obtain those results efficiently.
Also, depending on how long it takes you to lose your weight, your skin could turn out a lot better than mine. This also depends on your genetics and skins elasticity.
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08-06-2012, 04:56 PM #29Registered User
- Join Date: Oct 2009
- Age: 34
- Posts: 527
- Rep Power: 601
8/6/12 - Morning weight: 183.4
THE WORKOUT - MAX OT Chest week 16
Pre-workout cardio on treadmill 128 calories
WU= warm up, WS= working set
Flat Barbell Bench Press
WU BARx8
WU 135x8
WU 155x5
WS 195x5
WS 195x5
Incline Barbell Bench press
WS 175x4
WS 175x3 <- went the wrong direction
Incline DB press
Weight is per DB
WS 75x5
WS 75x5
Weighted Dips
WS +50x6 PR
WS +50x5
WS +50x5
Macros
48/275/209
Trader Joes meatballs
Brownie ice cream
Comments: REALLY aggravated with my chest workouts as of late. My strength is going in the wrong direction. Brad has me on a progressive weight increase strategy right now but I missed my 195x6 today, I only got 5 :/
Dips are getting stronger but Flat and incline are decreasing any thoughts/tips/suggestions?
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08-06-2012, 05:36 PM #30Banned
- Join Date: Feb 2010
- Location: Richmond, Virginia, United States
- Age: 31
- Posts: 30,359
- Rep Power: 0
Strong food pics. Everything looks delicious. I know that feel too on bench. Weight on the bar went down 15lbs yesterday. I was mind blown.
You know how dat izzzz.
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