So background: I'm 26 years old with a degree in engineering so I work long hours. I have been married for 2 years and have put on some weight in that time. In my early 20s I ran a ton and ran the fox valley marathon in 3:48. I'm 6'5" but have a big frame so I gave up running
Going into this year, mid June, I weighed 255 pounds. I have a bad knee and wanted to take some weight off to help that and get ready for the snowboarding season.
From the start I knew I wanted to gain a ton of muscle and not get too skinny. I made a descision that I would only do cardio 2 times a week for 15 minutes MAX.
Diet for the 4 months
Monday, Tuesday, Thursday, Saturday
Carbs less than 50g
Wednesday and Sunday
Combat powder protein
Muscle pharm creatine
C4 per workout
Animal pak vitamins
6 days on 1 day off. Rotating this cycle
1) shoulders and triceps
2) chest and back
3) shoulders and biceps
4) legs and (switch between back and chest)
5) shoulders and forearms
6) chest and back * heavy chest
Bench 205 max
Bench 255 max
Bench 300 max
Bench 315 max
New goal is to get weight to 215 and bench to 350 with 17" biceps. Not sure if I can cut weight and get those goals but we will see. Maybe this will motivate someone else to start getting back into shape.
Edited by dave_zok, 09 March 2013 - 03:26 PM.