My 29 month Journey

[larrysmojo]

Within the last few days I've gotten several question about my Transformation. From diet, supplements to routine.


Now I'm no expert and what worked for me wont necessarily work for everyone but this is how I did it.

A lil about me:

On February 13th 2008, I walked up three flights of stairs to head to a meeting. And as usual I went to the bathroom. Not to use it, but to catch my breath. Here I was 28yrs old and couldn't even WALK 3 flight of stairs without getting winded. I looked at myself in the mirror with disgust and thought to myself that I needed to change and change now. After work I immediately joined the gym. I remember leaving the gym paper work in hand and telling myself tomorrow I'm going to get a grip on my health and stick to it. But First, one last cheat meal. My “Last Supper” of sorts. Bojangles 2 piece with Macaroni and a biscuit, then headed to Taco Bell for my favorite drink a 32oz Mt Dew Baja Blast. I savored every-bite because I knew it was my last.
The next morning I got up @ 5am and my journey began. I wasn't going to start of “light” or “ease into it” I was gonna hit the gym hard and that's what I did.

I was lifting 5 a week doing a 2 body part per day split. No Cardio! I repeat No Cardio!

5 Months later I was down 66lbs. No Cardio did I mention that already.
If you wanna read how I did that read here
My Transformation of the week page - http://www.bodybuilding.com/fun/transm184.htm



As you can see my diet was pretty boring.

Now my diet is a little more friendly because of this site.
I discovered foods like oats, cottage cheese, sweet potatos, natural peanut butter and more. I realized there was more to dieting than Chicken Breast, rice and protein shakes.

So now here is my revamped diet.

500 am Gym
1MR (Pre)
Scivation Xtend (intra)

700 am Protein Shake

830 am 1 cup Oats, with Rasiens, Splenda, Cinnamon and my best friend Spray Butter
1 Tbsp Almond Butter
Protein Shake

12pm 1 Chicken Breast with Hot Sauce
2 pieces of wheat bread
½ Cottage Cheese with Splenda, cinnamon and walnuts
Scivation Xtend

230 ½ Cup Oats, with Raisins, Splenda, cinnamon and Spray Butter
Protein Shake
1 Tbsp Almond Butter

500 2 Lean Turkey Burgers
Zucchini and Squash
Scivation Xtend

730 1 cup cottage Cheese
1 Tbsp Natural Peanut Butter
4 oz Skim Milk


I substitute some foods with, Lean hamburger meat, Salmon, Tilapia, sweet potato, peas, green beans etc. I try to keep my carbs minimal after 5:00


My routine is still a 5 day sometime 6 day split.

Monday Chest/Bi
Tuesday Back/Tri
Wednesday Legs/Shoulders
Thursday Chest/Bi
Friday Back/Tri
Saturday Legs/Shoulders

I'm not going to list the exercises or reps/sets because they vary from week to week. But I generally do 4 exercises per body part with 30seconds to 60 seconds rest and shoot for 8-10 reps. Somedays I just go to failure on all exercises. I worked Abs weighted 3x a week.

You may ask where is the Cardio..
Well in the 29 since I've started I may have done 8hrs of cardio. I hate it. But in the last two weeks I did start running a little. But this hasn't had any effect on my transformation.

As for Supplements

OptiMen Multi
Whey Protein (too many Brands in my cabinet to name)
Kre Alkalyn
1MR
Scivation Xtend
Oxyelite (not using currently but its great!)


Before Stats Middle Now
257 Lbs 173lbs 180lbs
XXL Shirt L L
42 waist 32 waist 31 Waist

I hope this helps with some of the questions.
But you can always ask more.

Thanks for letting me share

Ronnie


****I originally wrote this with hyperlinks attached is a PDF with the active hyperlinks. ****

[AirStriKee]

nice bro and strong chest. if u cut down a bit more u would have amazing thick abs

[FindingFailure]

Wow! Absolutely stunning transformation. People like you are what keep me going!! Keep it up brother!!

[Illuminati666]

amazing

repped

[jgreenhaus]

You have taken things into your own hands and changed your life. Never look back and live it to the fullest now. Amazing transformation, great job man. repped.

[Kdubs50]

wow. thats amazing! repped

[cldfreak10]

You, sir, motivate me. That is amazing!

[Bulkup85]

Wow good work.

[larrysmojo]

Wow good work.

Thx Bro!

You, sir, motivate me. That is amazing!

Glad you I inspire you! That means a lot!

wow. thats amazing! repped

Thx for reppage!!!

You have taken things into your own hands and changed your life. Never look back and live it to the fullest now. Amazing transformation, great job man. repped.

Thx for the kind words bro and the reps!

amazing

repped

Thx man

nice bro and strong chest. if u cut down a bit more u would have amazing thick abs

appreciate it !!

Wow! Absolutely stunning transformation. People like you are what keep me going!! Keep it up brother!!

And comments like this keep me going!

[circusmidget]

Awesome work!

[JC7124]

Holy @##%%

Amazing job dude. If I had rep power I'd rep ya.

[UTGTi]

wow...not even the same person. Congrats on that amazing transformation! inspiration. rep.

[Tousif24]

Insane, one of the best transformation here on bb.com

[StressMonkey]

Amazing. Repped for sure.

[kcmoto]

I'll say it again...Great job..really GREAT!

[tha_deuce]

most def awesome job on losing all that weight. it feels great dont it? ive went from 260 at my heaviest (around 16 years old) to 185 now with about 10 more pounds to lose to be at my goal of 10% bf. but i just have one question on your workout. you state:

My routine is still a 5 day sometime 6 day split.

Monday Chest/Bi
Tuesday Back/Tri
Wednesday Legs/Shoulders
Thursday Chest/Bi
Friday Back/Tri
Saturday Legs/Shoulders

you say you work chest and bis and back and tris on opposite days? does this work good or did you mean to say chest and tris and back and bis?

[UTGTi]

you say you work chest and bis and back and tris on opposite days? does this work good or did you mean to say chest and tris and back and bis?[/QUOTE]

I tend to stay away from chest tri combo recently. You get a better tri workout (IMO) if you don't do chest on the same day and same for bis. I think he is doing what he wrote...looks fine to me and by his pictures, uh, can't really say it hasn't worked.

[BIGSTTNJFF]

Nice man. Huge difference. Grats and keep it up!!

[JWLB]

Amazing transformation, truly inspiring!!

[shaun12]

huge difference bro. ive just recently got on a workout program and your size is absolutely perfect. you motivate me. hooah

[effect]

very very awesome.

you look great.

[tha_deuce]

I tend to stay away from chest tri combo recently. You get a better tri workout (IMO) if you don't do chest on the same day and same for bis. I think he is doing what he wrote...looks fine to me and by his pictures, uh, can't really say it hasn't worked.

i get it. but i think that if you lift heavier then the next day if you go to do lets say back and you did biceps the day before, dont you feel weak in the arms to move a lot of weight? obviously whatever OP did worked for him and thats great, im just tryin ta figure out if it was a typo on him

[UTGTi]

i get it. but i think that if you lift heavier then the next day if you go to do lets say back and you did biceps the day before, dont you feel weak in the arms to move a lot of weight? obviously whatever OP did worked for him and thats great, im just tryin ta figure out if it was a typo on him

lol yea, idk. I separate mine workouts with leg days lol

[Red_Hut]

great ****ing job

[Torcida1911]

thread bookmarked, if i ever try to skip gym or anything like that im telling myself im a pussy and coming in here to motivate myself this is amazing

[larrysmojo]

WOW guys.. thx for all the kind words.

As for the Chest\Bi - Back\Tri thing. Its correct I like doing a push\pull routine. At one point I switched it up. I even did one body part per day for a few weeks just to "shock" but I tend to do this the most.

Thanks again!

[AZH1986]

you are very motivating
i love to to do chest bi back tri but i leave a day between really feel i hit them full pelt when not done with chest as they are semi exhausted

[Dave_B]

Wow! awesome mate. Hugely inspiring....looks like you avoided loose skin problems aswel...did you originally cut down to 173 then bulk? then cut again? have you got any transformation pics?

[larrysmojo]

Wow! awesome mate. Hugely inspiring....looks like you avoided loose skin problems aswel...did you originally cut down to 173 then bulk? then cut again? have you got any transformation pics?

Thx, yeah thats pretty much what I did... Check my profile and progress pics there are a few on there.

[BenznBreitlings]

This is absolutely amazing! Im going to show this to my friend who is out of shape. The should be proof any1 can do it. I think the problem is people are always looking for a quick fix, they wanna drop 5lbs over 2 mths so they end up working out hard @ the start, and then losing consistancy, whereas you did it over a 2 year perioed and now look amazing. Keep it up man!