Zack
5'6" tall
24 years old
Current Weight - 200lbs

Current Lifts:
Bench - 225x6
Squat - 315x10
Deadlift - 425x3, 455x1

3 month goals:
Lose around 20 pounds
Bench 275
Squat 405+
Deadlift 480+

Current routine:
M/W/F - alternate between Chest/Triceps and Shoulders/Abs workouts
Tuesday - Legs - squat day
Thursdays - Back - deadlift day

Cardio:
Wednesday nights - 1 hour indoor soccer
Saturday nights - 2 hours indoor soccer

Supplements to grow:
ON Whey - generally 1 shake for breakfast, 1 shake PWO
Primaforce Creaform - creatine monohydrate (started 2/24/08) - loaded for 3 days, now 5g/day
Beta Alanine - about 2.5g preWO - started 2/25/08
NO Xplode - sometimes before workout with the Beta Alanine (not using daily to try and keep it effective longer with lower dosage)

Supplements for weight loss/health:
Lean Green - 2 caps/day - 1 at breakfast, 1 at lunch
Super EPA Fish Oil - 2 caps/day - taken with breakfast shake
Centrum Performance multi - 1/day
AMP - 2 caps morning, 2 caps with lunch

Diet - Carb Cycling
Tues/Thurs - High Carb
Weds/Sat - No Carb
M/F/Sun - Low Carb

Lots of chicken breast, lean cheeseburgers, omelettes, chicken salads, beans, corn, apples, grapes.

So far I've lost about 70 pounds. It started in the summer with just diet change - started eating less carbs and just generally using common sense with what I was eating, probably lost the first 30lbs that way. I joined the gym in late October and was lucky enough to run into a friend I went to high school with there. After talking to him in the gym all the time he invited me to start lifting with them on their squat and deadlift days. Then he invited me to do cardio with him on Saturdays, and now we play soccer together twice a week. His help has been a huge benefit. I had never squatted or deadlifted until he invited me to workout with them 3 months ago.

The main goal here is just to get lean and healthy.

Current Pics:

Saturday, March 1

Food:
Breakfast - 1 scoop ON Whey with skim milk
9AM - Ham/Cheese/Mushroom omelette made with 1 real egg and egg beaters
1pm - 2 cheeseburgers
snack - couple pieces of Walmart beef jerkey
After Soccer - ON Whey shake with Skim Milk
Late dinner - ribs, boneless wings and fries at BW3's (I was starving)

Workout:
2 1/2 hours of indoor soccer

DUDE

your diet blows!!!

you need to eat a solid meail in the morning 4 egg whites 2 whole eggs with one cup rolled oatmeal w/ cinimaon

2-2:30 hours later

1 chicken breast 2 cups brocolli with slivered almonds some salt

2 hours lateR after work out

40-50grams whey with your choice of carb I would aim for 50-100 grams depending feel out your boddy- if it soaks it up great keep it there if 60 grams makes u feel full and tired, then ur body didn't need it

1:30 after workout Lean protein again and some good carbs like brown rice or a YAM

THEN DINNER

before bed try to get 1/2-1 cup 2% cottage cheese and some almonds
this will help u stay saturated through the night

I would lift as hard as your body can take it, and variate from low weight to heavy weight

since you're trying to cut

don't over due the cardio @ first

some think they need to run and run and run this will deplete you and u will feel wasted

I see u play soccer! awesome- great way to switch it up.

The weight u're carrying will come off, but I think the hardest concept to realize will be your diet

thinking about carb cycling is fine- but u will need it to bust out a good weight session as well

as a good cardio session- don't go over board with dropping carbs and not eating enough!

throw in some HIIT sprint walk sprint to rev up the cardio and metabolism

GOOD luck you can get your goal in now time, not sure about reaching those lift because 25+ pounds while also trying to drop weight will be difficult

I would focus on dropping weight first

Oh one more thing looking at your pictures

go to a chiropractor and get a full body adjustment

one who does massage/joint placement

I've been loosely following this diet from the forums here. People seemed to speak highly of it.

http://forums.bulknutrition.com/?showtopic=27423

Sunday, March 2

bad news - rolled my left ankle pretty bad last night at soccer, swollen and very sore today. I hope it heals up fast.

Food:
Breakfast - 2 scoops whey with 500ml skim milk
Lunch - big ham/cheese/mushroom omelette made with 1 whole egg and some Egg Beaters
5:30pm - bowl of potato soup and 2 scoops whey with skim milk
Dinner - 2 cheeseburgers (93/7), no bun

F@CK

that sucks GLTY

even more important now to clean up that diet

you might want to get some Xtend and sip that while u play soccer 2 1/2 hours long time

cllleeeaaannn the diet up alot

So nobody cares for the carb cycling diet that is posted on this forum?

It's fine but it will only be good for you for so long

u cannot follow it for ever

and for ever is what u will need to be with your diet

after a while u will be in tune with your body (maybe you're are now)

and u will then realize what works best for you

u're body fat % needs your mind to be rationale and strong through this process

do not fear carbs-

- in the beginning a diet like THE ZONE or CARB cycling

will allow a ketosis mini state so you can burn those fat stores more readily

Go get adjusted first your shoulders and lower back which most likely means your hips are out of

joint. -

Make a journal of the food that you crave- why does your body crave it and when.

Progressing on this journey - of health as u stated- u might start realizing your body is craving

different foods. Of course it might always crave that "cheat/sin/junk" food type that u have since you were a young chap

for some it's salty chips- other ice cream- pizza- what ever the case may be

U will also find the foods that make u feel your best Chicken with Brocolli and a great salad

Big bowl of Pasta after a long soccer match, feel your legs soak it all up

lifting will gain the muscle u need in order for your bdoy to burn more efficiently aid your metabolism

After all that- will you make this your life style or just an attempt

Monday, March 3

Food:

Breakfast - 1 scoop ON whey with skim milk
8:30am - 1 cheeseburger (93/7), no bun of course
11:00am - half chicken breast into a salad, cup of oranges
2:30pm - half chicken breast and an apple
PWO - 1 scoop ON whey with skim milk
Dinner - 1 chicken breast, cup of broccoli and cheese, cup and a half of grapes

Workout:

Chest and Triceps - 3:45 - 5:30 (took a long ass time because I was trying to help spot this kid who thought he needed 5 minutes between sets or something)

flat bench - 135x6, 185x8, 205x8, 225x6, 240x4, 135x12

240 is the most I have ever benched and I got it 4 times, pretty happy about that. Maybe next week I'll see how many times I can get 250.

Also did assorted single arm tricep extensions, cable flys, pushdowns, flat bench flys, 2 sets of light weight on the incline, and finished with 3 sets on the Nautilus bench press machine. Didn't get to close grip bench press as I normally do, bench was occupied steadily and there is only 1 in the gym.

Tuesday, March 4

Food: (High Carb day)
Breakfast - 1 scoop ON whey with skim milk
10am - 1 cheeseburger, 93/7, no bun
lunch - chicken breast with hot sauce, half a can of corn, cup 1/2 of grapes
3pm - dozen medium wings at BW3's (date, lol)
PWO/Dinner - Chipotle burrito bowl, double chicken

Workout:
Squats - 10x135 for warmup, 225x10 for 4 sets with very short (30 second) breaks in between, focusing on form and depth, another set of 225x10 and then 135x20 to finish.
Leg Press - 200x50

very short workout today because I had so much else going on, had a date, had to vote, friend needed a ride after the workout and was kind of waiting on me, etc.

My right quad is still pulled anyway and I have soccer tomorrow, so meh.... legs will get a good workout this week anyway.

Wednesday, March 5

Food: (no carb day)
Breakfast - scoop ON whey with skim milk
9am - cheeseburger, 93/7, no bun, with hot sauce
11:30 lunch - 1 chicken breast
5pm - 1 chicken breast
before bed - scoop ON whey with skim milk

Workout:
No gym today, just an hour of indoor soccer. Decent cardio.

Tomorrow is deadlifts, I hope I feel good and strong. Right quad is still sore as is left ankle but I need to suck it up.

Weight is down to 199 as of the past 2 mornings.

Your before bed meal is not suggested

too much sugar for the diet your trying

let alone WHEY will spike your insulin not too mention the skim milk

if u can change that to casein with water- or a cheap and effective way pick up some Low fat Cottage cheese

Also u need much more fiber! greens, broccoli but ur body needs! and EFA fish oil!!!

hope u're drinking at least 3-4 liters of water with this diet too

The EFA's peanut butter/ raw almonds. fish oil with not only make u feel fuller- they will slow and aid digestion so your insulin levels do not spike

thanks, I have thought of buying some casein - I'll look into that because I need to buy some more whey as well

I can't eat cottage cheese dude.... I'm a picky eater

I try to eat my greens, I struggle with it though. I'm working on it, but thanks for the reminder.

I do drink a lot of water. I pee more often than my grandma.

I'm taking 2 of the fish oil caps a day. The high concentration ones.

Thursday, March 6

Food: Hi Carb day
Breakfast - scoop ON whey with skim
missed my snack this morning due to work
11am - 2 small chicken breast patties, mashed potatoes, carrots, cup of cream of celery soup, pineapple fruit cup (free lunch while volunteering at the hospital)
3pm - cup of oranges, 6 boneless wings at BW3 (darn women drag me to bad food)
8pm PWO - 2 scoops ON whey with skim
dinner - ham/cheese/mushroom omelette - 1 egg + egg beaters, big hunk of ham

Workout: Back and Bis day
deadlifts - warmup sets then 3 heavy sets, 405x5, 405x4, 405x4, final set 225x30
superset of lat pulldowns
seated cable rows
1 arm rows with dumbell
10 pullups
incline curls, preacher curls

by the end of the workout my forearms were so tight I could barely function in the gym so it was time to pack it in - I struggled holding onto 35 pound dumbells for curls

felt good today and my quad didn't really hurt, I just need to be careful with it at soccer (it always re-pulls when taking a shot with my right leg, but it's so hard to avoid doing)

Friday March 7

Food:
breakfast - scoop of whey with skim
9am - cheeseburger, 93/7, no bun and a yogurt cup
11am - chicken breast, cup of broccoli and cheese, cup of grapes
4pm - Metrx protein plus bar (I had a sweet tooth)
7:30pm dinner - 2 bowls of homeade chile

Workout:
gym closed early today due to the nasty weather so I did some shoulder/ab work at home - just some front and lateral raises and decline situps

lower back was good and tight today boy!

Saturday, March 8

Food: (cheated today)

breakfast - whey with skim
lunch - 12 hot wings
dinner - 2 pieces of fried chicken

also ate some m&m's


Workout:
soccer was canceled and the gym was closed because of the weather so instead I estimate I spent about 4 hours outside shoveling snow - I did my driveway a couple times, my old lady neighbors, my buddies down the street, and even helped my neighbor that I don't like finish up hers. I was that bored.

On a cheat day u had that little?

Just in case- what's your mineral intake IE sodium

if you're working out really hard and sweating might want to get in some more sodium

if you don't have a medical condition that is

That diet needs to hone in man

Do u have a time frame or is this a life style change?

Also if the quad pull is on your shooting leg might want to ice that bad boy and give it a little rest

How's that back from the SNOW damn!!!

Good luck keep up the good work man

Ya, I wasn't really hungry for some reason.

Sunday - no workout, a couple pieces of the leftover fried chicken, I don't remember what else. Nothing of importance I assure you.

As far as sodium intake, I think the seasonings on my chicken breasts probably get me plenty.

I know the diet still needs work, but I'm trying.

This is basically a life style change, but I'd like to still drop another 20 before the weather is nice. I think that's pretty doable.

Quad is feeling pretty good today since we missed soccer on Saturday, hopefully it will feel nice for squat day tomorrow.

Back felt a little tight on Sunday but today it was gravy. I'm glad I shoveled because I needed some exercise of some sort.