I decided to change my body after being overweight for almost all of my life. I was made fun of throughout middle school and part of high school. My health was suffering and I was always tired and out of breath. If I was to continue down this path, high blood pressure, diabetes, heart problems, and a shorter life were surely in my future.

I first started to get serious after my sophomore year in high school. I was the slowest and most overweight person on the team. Being the typical teenager, I went on a crash diet of around 1300 Calories a day. This helped me lose body fat, but at the same time I also lost vast amounts of muscle.
After months of getting complements from everyone, my dad remarked that I had almost no muscle and looked terrible with my shirt off. I decided to start weight training. I started to go to the gym 5 days a week with no specific workout plan in mind. Bench press, squat, and bicep curls were done every day (very bad idea). I continued through with this plan with almost no results for almost a year. Around May of my junior year, my mother hired a personal trainer for me who helped design a plan for my specific needs. I wanted to look decent with my shirt off at the beach. With this idea in mind, I pushed my body to the limits training wise (my diet was still pretty crappy). I lost some body fat and gained a decent amount of muscle. I went to the beach August of that year with my friend Brett and for the first time in my life I felt comfortable with my shirt off.
At the beach Brett (being the ladies man he was) took me under his wing and started to introduce me to the art of interacting with girls. We would go on the boardwalk and beach for most of the day and he slowly taught me how to talk to girls. This was a big confidence booster for me. I was finally able to talk to girls outside of the dreaded "Friend Zone". I came back from the beach a much more confident person.

Even though my body fat was relatively low, I still wasn't happy with how much muscle I had. I could only bench press 135, squat 115, and deadlift 110. I started to create a strength building routine November of 2008. It consisted of mostly compound movements such as bench press, deadlift, squats, pull-ups, power cleans and leg press. My strength started to slowly increase. It still wasn't up to par for me though, I was still missing a vital piece of the puzzle. I looked online and found out that for someone who is 180 pounds with my activity level should be eating around 1200 calories more than i was eating. I set up a 6 meals a day plan with each meal spaced around 2-3 hours apart. This is when my stength started to explode. I was going up by 5 pounds a week in almost every lift. This started to go to my head and i started to eat too much. I was gaining strength, but also too much fat at the same time.

After about 2 months on my "bulking" plan I decided that enough was enough and decided to cut some unneeded food out of my diet. I cut my calories so that my food intake was 500 calories lower than my maintenance level for my weight. I also added four days of High Intensity Interval Training Cardio along with a new weight training plan. For the first time, I was losing weight the healthy way. I could see my body fat levels drop while maintaining all of the muscle I had gained.
Current Lifts
Bench Press . 235
Squat . 250
Deadlift - 270


Supplements

I am currently taking various supplements for my health and fat loss.
Multivitamin
CLA(Conjugated linoleic acid)
Spirulina
Grape Seed Extract
Vitamin C
Calcium
Chlorella (Blue Green Algae)
Flax Seed Oil
Omega 3 Fish Oil

Diet



1st meal
75 grams Rolled Oats
1 scoop Whey Protein Powder


2nd Meal
2 slices Whole Wheat Bread
10 grams Peanut Butter


Pre-Workout
1 cup oatmeal
4.0 ounces 99% Fat Free Turkey
Post-Workout
1 scoop carbohydrate recovery powder
1 scoop Whey Protein Powder
5th meal
4.0 ounces 99% Fat Free Turkey

2 slices Whole Wheat Bread
6th meal
4.0 ounces 99% Fat Free Turkey

75 grams Rolled Oats
7th meal
4.0 ounces 99% Fat Free Turkey

75 grams Rolled Oats


8th Meal


1 Cup Cottage Cheese
1 Scoop Casein Protein
20 grams Peanut Butter

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you should keep working on it but congrats

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Yo your girl is smokin' hot.

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Are you saying that I took everything from myspace or what?
That's perfectly fine if that's what you think, I'm not here to impress anyone.
I'm here to share my story.

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Thanks!
I know, I'm a lucky man!

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Pretty impressive, I must say.

I sort of want to do the same thing, except gain weight.

Wtf is up with your maxes though, I only have a 180 max on bench but can do 300 on squat lol.

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You should eat more vegetables.

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lol my legs aren't really that strong.
Most of my strength is in my upper-body.

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congrats. i dont have to worry about losing fat because i have high metabolism so i stay skinny. I used to work out every other day but i just lost interest in it. buying that protein stuff and creatine got too expensive.

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