Kick in Ass, Get on Right Path

Training Bodybuilding
1

I was severly disppointed today when I got my BF% tested at the gym - While I am stronger than nearly everyone in the place my self esteem is lacking due to my chub. This is odd for I never really gave a crap before about how chubby I really was…but now it’s bothering me.

Currently:

24 yrs old
6’2"
244lbs

  • 21.2% Body Fat
  • 52lbs Fat Mass
  • 192lbs Fat Free Mass

Goal
214lbs

  • 10% Body Fat
  • Lose 30lbs Fat

Ok so I never really did a low carb diet before ( i have attempted but never saw much immediate progress so I stopped). I have read about moderate low carb diets such as t-dawg 2.0, south beach etc… However I am thinking in my case I should adopt a more extreme approach since I have a massive amount of fat to lose. What would your suggestions be? Perhaps trying the original T-Dawg diet?

My diet consists mainly of chicken breasts, Carb hood Milk, Greens (bag salad, spinach, string beans, broc) and some fruit (mango, watermelon,strawberry, apples) , Sweet Potatoes, eggs, Regular Grow! (I got a few containers for christmas so now I just mix two scoops with carbhood milk for post workout - i dont really use it as an mrp), Almonds, Fish oil capsules, Pemmican Beef Jerkey, and some very lean red meat/pork here and there.
I will post a food log next week since I’ll start doing one for real tomorrow.

My routine:

Mon:
Over Head Barbell Press (5-4-3-2-1 rep pattern)
Dips 3x10
Sup. Chin Ups 3x10 (just started doing these regularly - about time!)
Donkey Calf Raises 3x10
Weighted Decline Sit ups - 3x15

Tue:
20 minutes cardio - eliptical machine

Wed:
Clean Grip Deadlift (5-4-3-2-1 rep scheme)
Shrugs 5x5
Side Press w/ Dumbbell 5x2 (ala pttp)
Side Bends w/ DB 3x10

Thursday:
40 Minutes - Low intensity - fasted state Cardio upon waking

Friday:
Neck/Forearm Work
DB Hammer Curls 3x10
Tricep Extensions 3x10
Decline Sit ups With Twist 3x10

Saturday:
20 minutes - Cardio

Sunday: off

I had to take out the squats because my left knee has been telling me to lay off lately, which totally sucks!
Anyway let me know what you guys think. I changed my program to bring up my weak spots being abs/lats.
Any suggestions on diet, change of program, supplement use would be greatly appreciated. Currently I only use Biotest ZMA at night before bed. And while I dont have a goal date persay - I would like to be able to take my shirt off at the beach this summer…shit I’ll even do it in september I just want to do it already and not be embarassed! haha

2

This may not help, but:
Seriously, if you are as big and strong as you describe, go ahead and take your shirt off! You didn’t think your BF was that high, so I assume that, visually, you don’t have a huge belly that hangs over your belt buckle. If your shoulders/chest are wider than your waistline, you will look better than 95% of the adults on the beach, so go for it!

Last summer I got to where I could see abs; I looked great. This summer, not so much. BUT…it’s because I’ve been eating more, lifting heavier, and getting stronger than I was last summer. I’m happier about that than I am about showing abs. And this past Sunday, at the beach, even with more BF around the waist than I’ve allowed myself in a few years and no visible ab lines, a female told me “No one would question on first glance that you are a bodybuilder.”

I bet you don’t look as bad as you think.

Either that, or re-read the Berardi articles, buy some Hot-Rox, and get to it! Good luck!

3

thanks dude…I just have the fat kid mentality since I was always tubby and now my ab skin is all stretched out…the other day I broke my pr and did a 225 O.H. Press anyway this guy came up to me and was like how did you do that?

I pointed at his six pack and said “well if you tell me how you did that - I’ll tell you how to do this” hehe.