So finally getting around to writing up a log.

My story: I have been fat since middle school. My elementary school was stirct about what you could bring to school and eat, while my middle school had these vending machines. What a concept. You put money in and delicious food would pop out. Obviously i put on a ton of weight those years and continued it through high school and my first 2 years of college.

Thats where i peaked in my weight. My junior year i clocked in at a heavy 254 lbs, Though i would never admit to my friends or family that i was above 220. Keep in mind i am about 5'9 or 1.75m for you euro people.

Then i finally went out to china on an internship. In american culture its usually not polite to make fun of somebodies weight. In Chinese culture that luxury doesnt exist. They basically teased me until i committed to losing weight. it might have also been because i am the only white guy in the company but i hear other chinese people making fun of other fat people

Every single lunch when i would put food on my plate they would collectively make fun of me, at this point in my life i cared about what other people thought so i put less and less. By the end of that summer i had lost about 14 lbs which i was damn proud of seeing as i had never really lost weight before.

This cycle of weightloss continued up unitl about 1 year ago. Where i finally hit the wall. 180 lbs. For the next few months i hovered around here, continuing to do absolutely no excersize. I was a very flabby person.

Then 6 months ago i joined a gym that opened across the street from my office and have been excersicing with heavy weights ever since. i have definitely developed my muscle tone but i still have this layer of fat around my stomach that i want gone.

Beach season is about 6 months from now. I want to look damn good. This is the last stretch and i am committed.

Here are my workouts currently. please critique them as i have no idea if this is optimal for my goals, which is basically to have a beach body.

I do cardio before and after each workout, ends up being about 20 minutes total of running/jump roping

(weight x sets x reps)

Day 1: Back, Biceps, abs (everything 3 sets, 10 reps)
Alternating Curls 30 lbs
Hammer Curls 25 lbs
Concentration curls 17.5 lbs
Assisted Chinups/Pullups BW minus 70 lbs
Reverse fly machine 100 lbs
Lat pulldown 110 lbs


Day 2: Chest, Triceps, Shoulders
Bench press: 155x3x10
Decline bench: 135x3x10
Incline dumbells press: 45x3x8
Rope attachment pull down: 90x3x10
Dips: Body Weightx3x10
Machine Fly: 120x3x10
Lateral Raise: 20x3x10
Military Press: 95x3x10
Ab stuff

Day 3: Lower back, Legs, abs

back extentions bwx3x30
bent over row
Squats 155x3x10
Sled
Lunges
ab stuff


Day 4 is usualy rest. Then rince and repeat. I only workout m-f though as gym is by my office.


Ill spend about an hour and a half in the gym each time i go. I think for my goal i will probably increase the cardio to boxing/tennis on my rest days and change that 20 minutes a day to 45 mintues a day of cardio.

As far as diet goes i will probably cut rice out of my diet. Not because of carbs or atkins or anything but i think that's where i get most of my empty calories from.


My weight as of this morning was 83.7 Kg or 184.14 lbs for us Americans.

Ill update this at least once a week with some logs and current weight.

Id appreciate any feedback on my plan of attack.

Note: I promise i dont actually eat dog. But a lot of people out here do.

Read the Faq. Do Starting strength or grey skull LP. You'll probably like GSLP more cause it has curls in it.

It will be decently hard to have a 'beach body' within 6 months if you are 185 without much muscle already.

Do SS, don't worry about losing weight til you get big numbers, then cut. It may not sound like much, but if you do it properly you will be tired after your big lifts. (155x3x10 bench is pretty good if you just started lifting btw, hope your form is good) If you're the type that feels like it's not enough, add some dips.

OP, do you want to get buff or lean?

In other words do you want to look like this guy,



Or this guy?



They're both "beach bodies."

I lifted my senior year of high school. I got up to a max of 260 at a weight of 200. then stopped lifting when i got to college. Ill get some vids up soon.

Probably somewhere in between. if i had to chose one id pick guy 1.

No deadlifts?

GL

My gym doesnt have bumper plates.

Week one

Weight 182.6, 83 kg

Dropped my assisted pull up to 60 lbs and was able to squeeze out 10 reps the first set. Failed at about 6 my second and 3rd sets.

Working more on my decline press, bumped it up to 145 and was still easily able to bang out 3x10

still eating crap. need to stop that. im eating crap as im typing this out.

When i head to the gym today ill increase my cardio to cover the box of cookies i just ate. Really need to get out of grazing habits.

don't need bumper plates for dling

If you recognize that it is crap then why are you eating it? When forced to choose between crap and nothing, you need to be able to choose nothing every time to look anything close to what you want to look like. If you cannot be that mentally strong then you have already failed.

Your job at this stage is so easy. You are not an athlete that needs to get a certain number of calories and grams of protein to train effectively. You are a quasi fatty who has plateaued because you can't help yourself. Stop it. Being hungry really isn't that bad.

How effective is RTG's workout that he posted in OP in your opinion? I'm looking at doing spmething similar in a pretty basic gym (only has dumbells and few machines so would be an easier system to follow than SS, I think?!).

Yeah i guess im just going to have to go hungry, cause i live in china and have little to no healthy options as far as food or snacks go.

Really? i remember my lifting coach in high school yelling at me because i didnt use the bumper plates.

w/e he was a pedo anyway.

No, you don't need bumper plates. Just don't drop DL from the top and you are fine.

Being hungry>>>>>>being fat