dpatterson
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Leviathan Fat Loss log by dpatterson
Jan 1, 2007 - I started working out and eating a clean diet. I started out at 290lbs and 32% body fat. I was wearing size 42 jeans and XXL (snug) shirts. All shorts or workout pants were a snug XXL. I could not walk up a flight of stairs without having to stop to catch my breath.
Jun 1, 2007 - I have lost 34lbs of that nasty fat and have gained mucho muscle. I am weighing 256lbs and have a body fat percentage of 25%. I have sold all of my fat jeans and am currently in 40 (loose) jeans. I can wear XL shirts again but the arms are not big enough! : ) My workout pants have gone to a very nice fitting XL. Walking up stairs?? bring them on. Im doing HIIT cardio 3 times a week now and loving it. My wife is impressed and my kids will have their dad around for a long long time.
PICS Below...
All of this was achieved thru Weight Training, Cardio, and a Clean Diet. I was not taking any supplements during this time. Best complement I got was yesterday when a long time lifter told me he did not think I was going to make it. Fat Boy in at the first of the year... Wont last a week. Boy did I show them.
I am ready to take the next steps to complete my body transformation to burn the remainder of the fat and to keep building muscle.
So begins my PAL Leviathan LOG. I am looking to do this for 4 weeks then add Incarnate into the mix.
CURRENT STATS -
Age: 30
Sex: M
Height: 6' 1"
Current Weight: 258
Goal Weight: 230
Current BodyFat %? 25%
Goal BodyFat %? 12%
Body Type (endo/ecto/mesmo): Meso
Weight Training Schedule:
Monday & Thursday: Chest / Triceps
Incline: 3x10 - Rotate Dumbbells or Bar
Bench: 4x10 - Rotate Dumbbells or Bar
Decline 4x10 - Rotate Dumbbells or Bar
Cable Flys: 3x12
Skullcrushers: 3x10
Tricep Pushdown: 3x12
Tricep Pulldown (Ropes): 3x12
Tricep Pulldown (Wide Under Grip): 3x12
Tuesday & Fridays: Shoulders/Legs
Overhead Press: 3x10
Front Raises: 3x10 - Dumbbell's
Lateral Raises: 3x10 - Dumbbell's
Rear Delt Raises: 3x10 - Dumbbell's
Incline Leg Press: 3x10
Leg Curl: 3x10
Leg Extension: 3x10
Squats: 4x10/15
Wednesday: Biceps / Back / Abs
Upright Row: 3x10
Seated Row: 3x10
T-Bar: 3x10
Hammer Curls: 3x10
Concentration Curls: 3x8
Cable Curls: 3x8
Cardio Schedule M thru F:
Current Diet:
1 to 1.5 Gallons of Water
Typical Day looks like this.
Vitamins -
I am currently taking a 4 tablet Daily Multi-Vitamin.
Here are some pics of me a couple weeks ago. I had Jan 1 pics but my Harddrive crashed and I lost them, so just imagine me 30lbs heavier if you dare.
I will also post some measurements in the next couple days.
Looking forward to this!
Jan 1, 2007 - I started working out and eating a clean diet. I started out at 290lbs and 32% body fat. I was wearing size 42 jeans and XXL (snug) shirts. All shorts or workout pants were a snug XXL. I could not walk up a flight of stairs without having to stop to catch my breath.
Jun 1, 2007 - I have lost 34lbs of that nasty fat and have gained mucho muscle. I am weighing 256lbs and have a body fat percentage of 25%. I have sold all of my fat jeans and am currently in 40 (loose) jeans. I can wear XL shirts again but the arms are not big enough! : ) My workout pants have gone to a very nice fitting XL. Walking up stairs?? bring them on. Im doing HIIT cardio 3 times a week now and loving it. My wife is impressed and my kids will have their dad around for a long long time.
PICS Below...
All of this was achieved thru Weight Training, Cardio, and a Clean Diet. I was not taking any supplements during this time. Best complement I got was yesterday when a long time lifter told me he did not think I was going to make it. Fat Boy in at the first of the year... Wont last a week. Boy did I show them.
I am ready to take the next steps to complete my body transformation to burn the remainder of the fat and to keep building muscle.
So begins my PAL Leviathan LOG. I am looking to do this for 4 weeks then add Incarnate into the mix.
CURRENT STATS -
Age: 30
Sex: M
Height: 6' 1"
Current Weight: 258
Goal Weight: 230
Current BodyFat %? 25%
Goal BodyFat %? 12%
Body Type (endo/ecto/mesmo): Meso
Weight Training Schedule:
Monday & Thursday: Chest / Triceps
Incline: 3x10 - Rotate Dumbbells or Bar
Bench: 4x10 - Rotate Dumbbells or Bar
Decline 4x10 - Rotate Dumbbells or Bar
Cable Flys: 3x12
Skullcrushers: 3x10
Tricep Pushdown: 3x12
Tricep Pulldown (Ropes): 3x12
Tricep Pulldown (Wide Under Grip): 3x12
Tuesday & Fridays: Shoulders/Legs
Overhead Press: 3x10
Front Raises: 3x10 - Dumbbell's
Lateral Raises: 3x10 - Dumbbell's
Rear Delt Raises: 3x10 - Dumbbell's
Incline Leg Press: 3x10
Leg Curl: 3x10
Leg Extension: 3x10
Squats: 4x10/15
Wednesday: Biceps / Back / Abs
Upright Row: 3x10
Seated Row: 3x10
T-Bar: 3x10
Hammer Curls: 3x10
Concentration Curls: 3x8
Cable Curls: 3x8
Cardio Schedule M thru F:
- 12 PM Cardio Workout
- HIIT Cardio - 15 to 20 Minutes
- Racquetball - 45 Minutes
- Swimming - 30 Minutes
- Post Workout - 30 Min Racquetball
- Post Workout (Home) - 45 (1.7m)Minute Walk w/ Double Stroller, Wife and Boys
Current Diet:
- 7am - 1C Fiber Cereal/Whole Wheat Oatmeal/ Protein Shake+Fat Free Milk
- 10am - 5.5oz Tuna, Large Apple, 2Tbs Almond Butter
- 1pm - 6oz Chicken Breast, 2C Green Veggies, 1C Cottage Cheese
- 3pm - 5.5oz Tuna, Large Apple, 1/4C Raw Almonds
- Post Workout - Protein Shake + Fat Free Milk
- 7pm - 8oz Chicken Breast, Green Veggies, Baked Potato(sometimes), Salad
- 10pm - 1/2C to 1C Cottage Cheese
1 to 1.5 Gallons of Water
Typical Day looks like this.
Vitamins -
I am currently taking a 4 tablet Daily Multi-Vitamin.
- MultiVitamin Mineral
- Vitamin E 1000U
- B Complex w/ Vitamin C
- Calcium 600mg
=========================================================
Here are some pics of me a couple weeks ago. I had Jan 1 pics but my Harddrive crashed and I lost them, so just imagine me 30lbs heavier if you dare.
I will also post some measurements in the next couple days.
Looking forward to this!