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4 month shread - winter prep


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#1 dave_zok

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Posted 30 October 2012 - 09:24 PM

So I have never posted in this section and I was skeptical to post at the start of my program as if it did not work I would have felt like a real failure.

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
Calories 3000-3500
Protein 400g
Carbs less than 50g

Wednesday and Sunday
Calories 2000-2500
Protein 300g
Carbs 200g

Supplements
Combat powder protein
Muscle pharm creatine
C4 per workout
Animal pak vitamins

Workout
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

July 1st
Weight 255
Bench 205 max
Biceps 15.5"
]

August 21st
Weight 240
Bench 255 max
Biceps 16"



October 1st
Weight 230
Bench 300 max
Biceps 16.5



October 28th
Weight 225
Bench 315 max
Biceps 16.5"



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.

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#2 picaboo8

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Posted 01 November 2012 - 06:47 PM

damn, look a lot better with all that weight off. why don't you switch out a back and chest day for a core day?

#3 TK-421

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Posted 01 November 2012 - 06:50 PM

Why can't you be down here? I need a buddy to motivate me at the gym and get rid of my gut. :lol: I have 0 motivation on my own, lol.

#4 southern boy

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Posted 02 November 2012 - 05:55 PM

Why can't you be down here? I need a buddy to motivate me at the gym and get rid of my gut. :lol: I have 0 motivation on my own, lol.

i feel ya lol

#5 dave_zok

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Posted 02 November 2012 - 07:32 PM

damn, look a lot better with all that weight off. why don't you switch out a back and chest day for a core day?


Yeah I do need to start doing more core work. It's just so tedious LOL.

Why can't you be down here? I need a buddy to motivate me at the gym and get rid of my gut. :lol: I have 0 motivation on my own, lol.


It sure is hard to get started but after a few weeks I found I got addicted pretty bad.
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#6 dave_zok

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Posted 04 November 2012 - 11:05 AM

I forgot to mention some of the foundation foods in my diet. 50 eggs and 1.5lbs of peanut butter every week. Those are the 2 things I always make sure to have in my house.
My wife probably gets strange looks buying 4 dozen eggs every week LOL
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