ambsfuller
New member
I've always been "skinny fat" and used to have a pretty high metabolism. Then I got to college and started drinking beer almost every night (1 or 2; more on weekends), ate pizza, Chipotle, Potbelly, etc. It got to the point where I was always tired, groggy, and bulging over and outside the same clothes I've had in my closet for the past 4 years. This was me January 2014.
So, I finally decided to get with it and start taking better care of my body. I started going to the gym on/off beginning in February. I didn't make it a dedicated part of my schedule until March 2014. At that time, I was going maybe two times a week, lifting heavy weights, with a focus on my legs which I always thought were way too skinny. No cardio.
In April, I began going 3x/week and lifting all 3 days (legs / arms,shoulders / back,abs).
I was definitely seeing progress and was becoming noticeably stronger. This is me April 2014. At this point, I was averaging the gym maybe 12 times a month. My diet was protein heavy, moderate carbohydrates (still eating a lot of breads, pastas, sugars), low fat. My caloric intake at this point was around 1,600 to 2,000 a day (depending on whether I lifted or not).
But I still could not get rid of the bloat on my belly. At the beginning of May, I did some research and decided to cut out processed carbs (breads, pastas, etc.) and eat strictly high protein from chicken/eggs/meat, carbs from fruits and vegetables, and protein shakes made with berries, unsweetened almond milk, plain greek yogurt, and protein powder. Cutting out the processed carbs made a tremendous difference in my body. I also went on a slight caloric deficit at 1,350 to 1,550 depending on lift days, and incorporated cardio 1-2x a week (30 minutes uphill, max incline, 3.5mph).
This is me today, May 2014.
Here is a side-by-side comparison
My current routine is this:
Monday: Squats at 80lbs, 3x10; Walking lunges at 15lbs dumbbells in each hand, 5x10; Accessory work. (I've tried deadlifting and don't know what I'm doing wrong. I'm going to incorporate it once I get some instruction from a friend).
Tuesday: Cardio 30 minutes: max incline, 3.5mph uphill on the treadmill.
Wednesday: Bicep dumbbell curls at 17.5lbs, 3x10; Tricep extensions at 17.5lbs, 3x10; Standing military press with barbell at 30lbs, 3x10; Dumbbell press at 15lbs, 3x10; Accessory work.
Thursday: Cardio 30 minutes: max incline, 3.5mph uphill on a treadmill
Friday: Back extension (I have a messed up lower back my back work is slowly progressing) at 10lbs, 3x10; Side bends at 20lbs, 4x10; Seated rows at 50 lbs, 3x10; Incline row at 15lbs, 3x10; accessory work.
During the week, this is a typical diet:
Breakfast: Protein shake (1 scoop Muscle Milk or whatever I have in my cabinet), 1 cup frozen strawberries, 1 cup unsweetened vanilla almond milk, 1/2 cup plain greek yogurt, blended. Coffee with 1 tbsp vanilla creamer. OR 2 eggs and 3 slices of bacon. Mmmmmm bacon
Lunch: 1 avocado, 4 cups chopped romaine/spinach/spring mix, tomatoes, balsamic, salt, pepper, Mrs. Dash; 1/4c almonds
Dinner: 4 oz chicken breast, 1 roasted bell pepper tossed in olive oil, salt, pepper, garlic
On the weekends I basically drink beer and eat pizza to keep myself sane.
Anyway, hope that inspires some of you to make positive changes! I'm open to any critiques on my current routine/diet and don't mind answering any questions.
So, I finally decided to get with it and start taking better care of my body. I started going to the gym on/off beginning in February. I didn't make it a dedicated part of my schedule until March 2014. At that time, I was going maybe two times a week, lifting heavy weights, with a focus on my legs which I always thought were way too skinny. No cardio.
In April, I began going 3x/week and lifting all 3 days (legs / arms,shoulders / back,abs).
I was definitely seeing progress and was becoming noticeably stronger. This is me April 2014. At this point, I was averaging the gym maybe 12 times a month. My diet was protein heavy, moderate carbohydrates (still eating a lot of breads, pastas, sugars), low fat. My caloric intake at this point was around 1,600 to 2,000 a day (depending on whether I lifted or not).
But I still could not get rid of the bloat on my belly. At the beginning of May, I did some research and decided to cut out processed carbs (breads, pastas, etc.) and eat strictly high protein from chicken/eggs/meat, carbs from fruits and vegetables, and protein shakes made with berries, unsweetened almond milk, plain greek yogurt, and protein powder. Cutting out the processed carbs made a tremendous difference in my body. I also went on a slight caloric deficit at 1,350 to 1,550 depending on lift days, and incorporated cardio 1-2x a week (30 minutes uphill, max incline, 3.5mph).
This is me today, May 2014.
Here is a side-by-side comparison
My current routine is this:
Monday: Squats at 80lbs, 3x10; Walking lunges at 15lbs dumbbells in each hand, 5x10; Accessory work. (I've tried deadlifting and don't know what I'm doing wrong. I'm going to incorporate it once I get some instruction from a friend).
Tuesday: Cardio 30 minutes: max incline, 3.5mph uphill on the treadmill.
Wednesday: Bicep dumbbell curls at 17.5lbs, 3x10; Tricep extensions at 17.5lbs, 3x10; Standing military press with barbell at 30lbs, 3x10; Dumbbell press at 15lbs, 3x10; Accessory work.
Thursday: Cardio 30 minutes: max incline, 3.5mph uphill on a treadmill
Friday: Back extension (I have a messed up lower back my back work is slowly progressing) at 10lbs, 3x10; Side bends at 20lbs, 4x10; Seated rows at 50 lbs, 3x10; Incline row at 15lbs, 3x10; accessory work.
During the week, this is a typical diet:
Breakfast: Protein shake (1 scoop Muscle Milk or whatever I have in my cabinet), 1 cup frozen strawberries, 1 cup unsweetened vanilla almond milk, 1/2 cup plain greek yogurt, blended. Coffee with 1 tbsp vanilla creamer. OR 2 eggs and 3 slices of bacon. Mmmmmm bacon
Lunch: 1 avocado, 4 cups chopped romaine/spinach/spring mix, tomatoes, balsamic, salt, pepper, Mrs. Dash; 1/4c almonds
Dinner: 4 oz chicken breast, 1 roasted bell pepper tossed in olive oil, salt, pepper, garlic
Snacks: LOTS OF WATER! I drink nothing but water throughout the day. Met RX 100 meal replacement bars (I treat myself to these after heavy lift days), protein shakes, grapefruits, apples and yogurt dip (plain mixed with PB, honey, and cinnamon), cucumbers, citrus.
On the weekends I basically drink beer and eat pizza to keep myself sane.
Anyway, hope that inspires some of you to make positive changes! I'm open to any critiques on my current routine/diet and don't mind answering any questions.
Thanks!