Originally posted by: alkemyst
40 lbs is great..I am on a diet / exercise plan now also, started the 7th (my last workout before this was June 12th last year...I was about 175-180, size 32...1 year later 197-200 and size 34 tight) and I went from 197 - 191 as of the past saturday. Since the 7th I have been drinking at least 10 32oz cups of water so I probably gained alot of water weight, as two inches have come off my waist. My arms are up ~1/2" (15 - 15 1/4 to 15 3/8 - 15 7/8 and chest 2" (42 to 44)...however I have trained from about 13-14 until around 6 years ago so my body can go from absolute flab to pretty in shape in about 3 months....my record is 86lbs in 3 months flat, but I lost about 15-20lbs in muscle, however being almost 240lbs sucked (got a call from an out of town football buddy I hadn't talked to in years, the last thing he asked was "Someone said you got a little chunky, is that true?" that's when my weight gain hit me).
My routine now is day on day off. all 3 sets of 8-failure (shooting for 10 reps and adding weight when I can do 12), all with dumbells where I can use them.
Each about 30 to 45 mins:
Workout 1: Incline Bench, Flat Bench, Decline Bench, Pullovers, Tricep Extensions, Tricep Pushdowns
Workout 2: Bent Rows, Lat Pulldowns, Good Mornings, Bicep Curls, Hammer Curls
Workout 3: Leg Press, Leg Curl, Military Press, Lateral Raises, Front Raises, Bent Lateral Raises, Calf Raises, Wrist Curls
After Week 3 I start do abs on my off day, 3 sets to failure of crunches and leg raises.
Workouts first thing am (about 830/900), eat about 30-60 mins after my workout. Eat snack at around 2-4pm when I get more hungry than I can take and Eat dinner around 7-730pm.
Lunches are either 6 oz of tuna w/ 1 TBS Miracle Whip Lite, Lettuce, Tomato, Celery, and some pickle in a Whole Wheat or Oat Bran Pita or substitute Miracle Whip, Tuna, Celery for a 6oz Turkey Burger in a Pita.
Snack is about 10 light Tortilla chips and salsa....which is also my favorite snack.
Dinner is Japanese (my wife's cooking), usually some about 6-8oz of light meat: pork, turkey, fish, chicken, some vegetables, a soup with tofu, miso, seaweed, mushroom, onion, other vegetables. White Rice is served too, but I am keeping my night carbs down.
This diet is very calorie deficient and may not work for everyone...but for me as long as I keep drinking the water (and hitting the bathroom about every 45mins) managable. Once I get to the weight I want it's easy to watch my midsection and see when I am eating too much. I usually almost double my food intake, having more protein instead of my snack, and having lunch later and then some more protein/carbs 30-60 mins after my workouts.
I am currently starting Metabolift and Green Tea Extract again...when I lost 86lbs in three months my diet was about the same but I was on Metabolift (w/ Ephedra) and also running about 30-45mins everyday and working out 1-1.5 hours a day (overtraining)...but the weight came of as fast as over 1 pound every day my first month (lost over half the 86lbs the first month). Beginning to end I lost 6 inches off my waist (size 38 tight to 32 loose). I only stay on it three months at the most and usually will take 3-7 days off for every 4 weeks I am on. During this time I also try to avoid any extra caffeine.
Ephedra definitely is not for everyone...my resting heart rate when I am not running regularly is around 60-70...when I am running regularly it drops to 50-60....the ephedra raises my pulse about 10 beats a min...I had a friend that couldn't use it as it raised his heart rate to over 100 beats per min (or 90 something...it was high enough you could see his heart beating through his shirt)...
good luck to everyone losing weight.
