I have received some email lately from folks saying that the bodybuilding story of me losing all the weight inspired them in some way. Then they ask, "How do I do it?" First off, I am no different than you. Same stuff in my life as yours, most likely. Kids, job, bills, somebody is sick, etc..
Let's go over some basics:
You need to have a goal and a time in which to reach that goal. I really believe that deciding on some type of competition is the best way to do it. How about a powerlifting meet at a lower body weight? A bodybuilding show? Shit, it could even be a wedding or a reunion. And everyone is so scared to get on stage to lift or pose or whatever. Listen, nobody gives a DAMN at all. Just you and your family really care, and most likely just you. So freaking sign up and do it and especially if it is what you always wanted to do. What are you waiting for, anyway? You will regret it and the opportunity may never come back. And when you have a goal, your training takes on a whole new meaning. And after this goal is reached? You set another one.
Aren't you tired of being normal , anyway? The line at Dunkin' Donuts holds the same faces every morning. The normal ones, the sheep, the masses just keep clocking in everyday. Donut and coffee, extra cream, extra sugar. I really need to get in shape. How much ya bench? Man, I gotta get back into the gym..if I hadn't hurt my knee, I would do it. I am just too busy, I have too much to do..... as their pendulous belly sticks out over their jeans.
"I just like food too much!" You do? It is not that great. Being in shape, being able to defend yourself and your family without gasping for air, being able to squat and deadlift and press some prodigious weights and demonstrating rock solid discipline is awesome and it sets you apart from almost everyone that you know or will ever know. You do not get any of that stuff by being normal and HAVING to have ice cream.
Okay, you ready to start? Here is what you need to do, the nuts and bolts, your template:
1. Lift weights 3-4 times a week. Squat, Press, Deadlift. Do bodybuilding assistance. Pick a program and stick to it. My stuff, 5-3-1, LiftRunBang, Chaos and Pain, IT DOESN'T MATTER. And if you can't squat, leg press. Can't bench? Db bench. Or Machine bench . Or pushups with weight on your back. Can't deadlift? Bent row, or one arm row or chins or machine rows. Substitute and get it done. But you aren't allowed to switch programs for 8 weeks. Make that promise to yourself.
2. Perform cardio 5-7 days a week for 30 minutes. I don't care what the research says, it works. Just sweat. And it reinforces discipline. I like the recumbent bike or fast walking, but it is up to you.
3. Diet!! The dreaded word! Okay-lean meats. Beef, chicken, fish, turkey. Around 1 gram of protein per pound of body weight.That's it. And I want you to find 2-3 veggies that you like and eat them, as much as you want, any time that you want. Not corn or carrots. All else is fine. Eat tons of them! Eat as many veggies as you want! Carbs? Sweet potatoes are my favorite. I eat 3-5 a day, depending on how hungry I am or how flat I am. Can't stand sweet potatoes? You can try white potatoes, just eat the skin. Be careful with the white stuff, rice and breads. White rice around your workouts is alright, I guess. But I like the fiber and vitamins and minerals in the sweet potatoes. Eat the carbs after the veggies and meat and according to how you feel. Drink water and calorie free drinks. And in that regard, drink some coffee. It will keep you going and curb your appetite. And if you are used to eating a bunch of junk, have patience. You may feel bad for a few days. But when those cravings disappear, you will feel great. Eat every 3 hours no matter what. Set your clock. Every 3 hours. Every 3 hours. EAT EVERY 3 HOURS. A protein source, tons of veggies and a small carb source if you need it. Don't cheat. After two weeks, eat a cheat meal, and then every week at the same time have a cheat meal and a dessert. And then stop.
4. And when it gets tough, tough it out. I promise that you can do it. If you are wavering, email me at firstname.lastname@example.org and we will sort it out. Plenty of folks in the world wish that they had the option to lose weight. They are out searching, scrounging for their next meal right now. They are really hungry. I am positive that you can survive on some meats and veggies and a few carbs.
That is it. That is the plan. Get it done. Be tough. Be dedicated. Set yourself apart from the masses. I promise you that you can do it.
All of this advice is for people without medical conditions or health problems.