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Overall Goal
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Lose Fat
Maintain strength, drop weight slightly and increase flexibility. DO WORK CREW!
goal physique
Fitness Model
Progress & Goals
BEFORE
Jan 1, 2007
CURRENT
Jul 10, 2010
181.2 Lbs.
LEAN BODY MASS
39.8 Lbs.
BODY FAT
CURRENT WEIGHT
221
Lbs.
Mar 1, 2013
CURRENT BODY FAT
18
%
Feb 21, 2013
PROGRESS HISTORY
Lbs.
2007-01-01,2007-05-02,2007-06-09,2007-08-01,2007-09-01,2009-09-06,2009-09-09,2009-09-10,2009-09-12,2011-01-18,2011-01-21,2012-02-17,2012-02-28,2012-03-05,2012-03-06,2012-03-11,2012-03-12,2012-03-14,2012-03-15,2012-03-16,2012-03-19,2012-03-20,2012-03-22,2012-03-23,2012-03-25,2012-03-26,2012-05-26,2012-05-27,2012-05-31,2013-02-21,2013-02-26,2013-02-27,2013-03-01
238,198,188,188,183,185,190,188,188,208,218,238,232,230,228,227,228,226,224,224,224,223,221,220,220,220,214,211,211,223,222,221.6,221
Apr 18, 2013
200 Lbs.
%
2012-03-12,2012-03-14,2012-03-15,2012-03-22,2012-05-31,2013-02-21
17,16,16,15,17,18
Apr 18, 2013
9 %
Lbs.
2007-01-01,2007-05-02,2007-06-09,2007-08-01,2007-09-01,2009-09-06,2009-09-09,2009-09-10,2009-09-12,2011-01-18,2011-01-21,2012-02-17,2012-02-28,2012-03-05,2012-03-06,2012-03-11,2012-03-12,2012-03-14,2012-03-15,2012-03-16,2012-03-19,2012-03-20,2012-03-22,2012-03-23,2012-03-25,2012-03-26,2012-05-26,2012-05-27,2012-05-31,2013-02-21,2013-02-26,2013-02-27,2013-03-01
197.5,164.3,156,156,151.9,153.6,157.7,156,156,172.6,180.9,197.5,192.6,190.9,189.2,188.4,189.2,189.8,188.2,188.2,188.2,187.3,187.9,187,187,187,181.9,179.4,175.1,182.9,182,181.7,181.2
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
The problem was I was working nights, and eating only one meal a day, so I put on the weight fast. i didn't normally walk around at 238.
To take it off, I just got back to a normal sleep cycle, and ate smaller more frequent meals. For breakfast I consumed most of my carbs for the day, followed by a protein bar about two hours later. For lunch I kept it light, and tried to stick with chicken or fish. Again two hours later a protein bar (promax and muscletech). For dinners I ate either tuna mixed with a salad or stir fry chicken with salads. I mixed up the ingredients to keep it interesting. After dinner I only allowed myself to snack on a couple saltine crackers at most. One cheat day a week of course.
I did 30-40 minutes of cardio 5 times a week in the mornings. In the evenings, 4 times a week I lifted weights. I focused on compound muscle movements and power lifting moves.
its been two years since i lost the weight and the most i have fluctuated is back up to 195, but that was during a bulking phase in the winter.
that's basically it. thanks for the support
To take it off, I just got back to a normal sleep cycle, and ate smaller more frequent meals. For breakfast I consumed most of my carbs for the day, followed by a protein bar about two hours later. For lunch I kept it light, and tried to stick with chicken or fish. Again two hours later a protein bar (promax and muscletech). For dinners I ate either tuna mixed with a salad or stir fry chicken with salads. I mixed up the ingredients to keep it interesting. After dinner I only allowed myself to snack on a couple saltine crackers at most. One cheat day a week of course.
I did 30-40 minutes of cardio 5 times a week in the mornings. In the evenings, 4 times a week I lifted weights. I focused on compound muscle movements and power lifting moves.
its been two years since i lost the weight and the most i have fluctuated is back up to 195, but that was during a bulking phase in the winter.
that's basically it. thanks for the support
My Nutrition Philosophy View My Full Nutrition Philosophy
crussel33 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
crussel33 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Now, my fiancee brings out the competitive edge in me :)
crussel33 updated his weight from 222 Lbs. to 221.6 Lbs., a 0.4 Lb. loss in 1 day.
Feb 27, 2013 | Likecrussel33 updated his weight from 211 Lbs. to 223 Lbs., a 12 Lb. gain in 266 days.
Feb 21, 2013 | Likecrussel33 updated his weight from 220 Lbs. to 214 Lbs., a 6 Lb. loss in 61 days.
May 26, 2012 | LikeVisitor Comments
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crussel33 updated his weight from 221.6 Lbs. to 221 Lbs., a 0.6 Lb. loss in 2 days.