Last Visit: Today, 7:06am Last Forum Post: Yesterday, 7:21pm Last Photo Upload: Jul 2, 2009 9:18pm Last Profile Update: Nov 24, 2009 8:05pm Last Blog Post: Dec 8, 2008 1:38pm
Overall Goal: Started out at 250 at almost 30% BF and the goal was to be 200 at 12%. now i am 200 at 10% and it's not enough. what started as a goal to get in shape turned into a hobby and a lifestyle i truly love.
Fit Status:
Finally hit 200lbs!!
Motivation Level: 10/10
Personal Info And Background:
Real Name:
Justin Robbins
Sex:
Male
Age:
25
Location:
London, Ontario
Occupation:
Auto service manager
Personal Website:
Primary Gym:
College:
High School:
When I Started:
Jan, 2007
How I Started:
I just felt pretty bad about what I had let my life become and the state of my body - I needed a change. My good friend on here Arkadiusz started working out a little while ago and that partially inspired me to give it a try.
Why I Love It:
Feeling like I am accomplishing something. Also having the gym as a place to go to relax and something to do when bored.
How I Stay Motivated:
I have a great friends and girlfriend who are supportive and seeing progress always helps.
BB Accomplishments:
actually going is a good start for me.
Forum Signature:
"there is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson
Reps to wlf.vik83 whenever possible for quality pics
MY fat-fit pics!
http://forum.bodybuilding.com/showthread.php?t=113690821
ThaWeezordis inspired by v4nity. Reason: "Bomb ass chick. Known her for a long time and have seen her change over the years. Love the dedication.
oh...and...dat asss "
ThaWeezordchanged Overall Goal: "Started out at 250 at almost 30% BF and the goal was to be 200 at 12%. now i am 200 at 10% and it's not enough. what started as a goal to get in shape turned into a hobby and a lifestyle i truly love.."
Started out at 250 at almost 30% BF and the goal was to be 200 at 12%. now i am 200 at 10% and it's not enough. what started as a goal to get in shape turned into a hobby and a lifestyle i truly love.
Goal (Long):
I always grew up playing many sports and being active. I lived my whole teen years being healthy and around 175lbs. I want to get back to that form and look better then before. my main goal is to just stick with this and keep it up because I know improvements will come soon.
What type of nutrition plan are you currently following? Give full details.
Right now i am trying to limit my carbs while increasing protein. i am eating a lot of dairy products and as much meat as i can while keeping breads and sugars to a minimum.
Okay, so here is a general overview of what my diet looks like. I am going more extreme with it now than i ever did before. i still saw results but nowhere near what i am seeing now with the new diet. how you choose to go about it is up to you, its all about eating smarter and not really healthier.
what i mean by that is say you want to go to subway....get a 12 combo if you want but only eat half and maybe one cookie then save the rest for your meal for later. cheaper this way and you still get to eat whats good. before you prob would have eaten the whole thing which is wayyyy too many carbs (even the half is still a lot but its a start). if you go to mcd's then try and get the salad as a side and maybe one of those ranch snack wraps or something with the grilled chicken. you can still have good stuff but its just about making the smarter choice and trying if you can to keep the carbs down.
like i said before.....keep the carbs if possible to morning time and after workout. those are the best times and when your body needs a lot of food the most. so also if you are going to eat terrible shit at least have it planned around some sort of physical activity, even if its after grinding on whores at the bar all night, that has to burn cals. haha
my diet now is limited on the carbs. i don't eat bread anymore and i don't drink anything with a lot of added sugar. I drink tons of water all day long, the only time i drink anything other than water is with my breakfast and dinner. you can get those crystal light powder things to add and they are awesome for giving some nice flavour.
morning (7:30am)
- little bit of oatmeal with sprinkle of brown sugar (you can use splenda and spice to make it that much healthier)
- egg whites (prob around 4-5) which i just pour from those little cartons... i also add one whole egg. scrambled.
- milk to drink or maybe some OJ if you want but thats too much sugar for not enough protein
first snack (10am)
- 1 yogurt
- banana
- turkey pepperette
at this time i also take my ECA stack (look it up if you want.... ephedrine, caffeine, and aspirin)
sometimes i will even go to mcd's and get one of those fruit parfaits. so good.
lunch (12:30pm)
- couple chicken breasts with some Q sauce or some other sort of meat... roast beef, pork, turkey, ham, etc... my mom makes a lot of stir fry with red/green peppers, or chicken caesar salad, etc....something with lots of meat and protein. you could also sub in a protein bar if need be. i also eat a lot of tuna. when i was bulking a bit i loved PBJ sandwiches with natural PB...so many carbs though and sugar. haha
- clementine or something sweet as a bit of dessert almost. maybe a small candy. lol
i like the protein bars from costco they are in a white box with 3 flavors...package of 12 and they says PROTEIN in big letters across it. pretty cheap too... like $14 for 12. i keep some around if i am out or i forget to bring a meal.
second snack (2:30pm)
- 1 or 2 turkey pepperettes
- Cheese (either a chunk of cheddar or some of those cheese string things)
- clementine or maybe some grapes, something like that.
Third snack (4:30pm) pre-workout
- turkey pepperette
- apple or something similar, maybe even another small piece of meat or chicken
- handfull of almonds
- sometimes i will have a sweet and salty bar if i have nothing else to eat.
gym time.... 5:20-7ish
Dinner (7:30pm) after workout
- Protein shake
- a lot of meat...mostly chicken with sauce and then i add some mixed veggies i buy in those frozen bags (has like corn, peas, beans, carrots, etc..). sometimes i will eat a tuna sandwhich with a whole can of tuna with a slie of cheese on it, toasted. something like that....lots of meat for dinner always. you can add some potatoes...sweet potats are best i just don't like them much. Brown rice is also great as a side. i just got a rice cooker for this and plus rice is dirt cheap.
- milk to drink
fourth snack (10-11pm) before bed
Sometimes i will just have another protein shake and maybe something small. your choice on this. you always want to eat before you go to bed but its important that you keep the carbs low. i like something with a lot of protein because it will keep my metabolism going while i sleep but slow digest into my muscle. you could even make some more eggs or tear off some more meat.
I eat prob 5+ chicken brests a day and maybe some other sort of meatif i can. i get my chicken at costco, you can get a giant box with like 30 breasts for $30. i got my protein bars, egg whites, eggs, tuna, and pepperettes there too. I used to eat a lot of those sweet and salty bars also those 100 cal oreo type cookies but not while i am more on this cutting diet.
I am sure there is a lot more that i am forgetting but thats the jist of it. we can talk more in person if you want and i will get into greater detail, its just hard over the computer ad i will be here allday typing.
i don't expect you to go as intense as i am now. you will see better results thats for sure but start out slow and eat more like what i suggested at the top. they main thing is just eating small amounts more often (every 2-3 hours) and keeping your carbs to a min if you can. thats it. just be smart about it and don't eat until you are full. Right now i am trying to limit my carbs while increasing protein. i am eating a lot of dairy products and as much meat as i can while keeping breads and sugars to a minimum.
i am in the gym at least 4 days a week but sometimes more if i feel like it to catch up on some things. i do abs 2-3 times per week and try to do cardio at least twice a week. when i lost all my weight i did 20-30min after every workout
Your transformation, as others have said, is sick. I hope to change and inspire as many as you have when I am finished. I can appreciate the hard work you had to put into it.
Take care man!
