Team Beachbody ¡preestreno!Español Guest

If you saw my before pic, that was me when i started working out october 21st 2010 i was roughly 320 pounds and body fat was around 40%, i was sick of being obese all i did was smoke and drink and eat ****ty foods. My buddy always tried to get me into working out and one day i said the hell with it why not try it? well it was the best decision of my life and probly will add a few years onto my life.

THE WORKOUT: When i started i had absolutly no clue what i was doing, thats what my friend was for. He had been working out since hs and had a good knowlede of workouts. Monday wednesday and fridays were usually our lift days. We would do full body workouts usually consisting of hang cleans, deadlifts, squats, bench one thing for each muscle group usually keeping our workouts intense by supersetting exercises. Tuesdays thursdays and saturdays were usually cardio and ab days. I would usually do the elyptical machine for 1 mile, the ski machine for 3 minutes, stair stepper for 3 mins, rowing machine for 3 mins, and would usually finish on the elyptical untill i was tired. for abs i would usually do russian twists with 10 pouns weights and the ab chair untill i found out alot of better ways to work my abs. i now do floor wipers, hanging abs (side to side) sit ups on a decline bench with a 45 pound plate and side to sides with a 45 pound plate, and many other ab routines. I would switch my workouts up usually every month so my body wouldnt get use to it. Usually by doing more reps for cutting or less reps for strenght. i started out doing everything 10 8 6 which worked great because my high intensity workouts. since i have lost 120 pounds my goals have changed, i now mainly lift to build muscle and improve strength but i still run before my workouts usually more every other day it depends.

THE DIET: I started out by cutting drinking down, alot. Instead of partyin 3 days a week i would only party 1. I continued by changing my diet completely, from drinking beer and eating pizza and wings for lunch to chicken and broccoli. my daily routine would usually go like this: breakfast 1 whole egg 3 egg whites mushrooms and feta cheese with a little hot sauce and ketchup. after my workout i will have a 25 gram protein shake with a scoop of peanut butter and either chicken or cube steak with either broccoli, brown rice or cauliflower. I would then make dinner for work and eat during work, usually chicken and brown rice. After work i would have a protein shake and a light meal usually consisting of my usual foods (chicken, broccoli etc) CHEAT NIGHT: as you know you cant go completely without **** foods. Usually thursday night after work i would have pizza and wings not too much but just enough. Sundays are tough living in an Italian houshold italian sausage or pasta and meatballs is usually on the menu. 2 or 3 cheat meals a week is fine in my mind as long as you are working out. about 5 months into it i completely cut out drinking and would drink at the most once a month, i now rarely ever drink i have no desire to.



I have learned alot from my friends and others in the gym about working out. I love and live to workout. Just seeing my self change over time looking in the mirror for motivation. once my muscles started to show as i become more cut i loved it. People i graduated with hardly recognize me. I dont have any problems with being motivated to go to the gym i love itt. I am currently 13% bodyfat (i have some extra skin from loosing all the weight so quickly) but eventually it will tighten up. This is my story i hope it can help keep you motivated for whatever your goals are. Good luck