My training - ChazRaz18

For right now I just wanted to share my progress with forum members because I am busting at the seems with excitement! Since I started my training again in December 2005 I have lost 50 pounds and lowered my body fat percentage 5 percent. (I am now 250 pounds and roughly 25 percent body fat) I'll try and get some pics up.
 
I'll come back periodically to update and inform on how my training is going.

You are saying in 90 days you lost 50 pounds?
 
You started at 300 and are now 250?
 

 
Whoa!!!
 
Daaaaaaang  CHAZ!!
 
Over a pound every other day. 
A caloric deficit of 1950 calories a day!
 
Do tell about the training and diet that you are doing.
 
 
(Hopin that is not a super-high protein super-low carb diet)

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

I know it sounds crazy but I doubt it was all fat lol, a lot of I think was water retention!!
 
But I was following the abs diet program to the letter.

Yeah I definitely got enough protein, and I made sure I had a fair amount of carbs too! Jeeze you need those, I got lots of complex carbs from wholemeal bread, and vegetables. I take in about 77 simple carbs after my workout with a creatine mix.

Meauring body composition?
 
You better take pictures!!!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Yeah I will measure my composition as soon as I buy myself a caliper. I was given an electric body fat test when I joined my new gym.

If you need it...
 
Here is a link to the best price I have found for the best inexpensive manual caliper from Amazon.com: 
Calipers  <----- Link to click
(about 23.00 with shipping if you go for the 17.99 pair!)
 
It comes with instructions and illustrations.  This is the only low cost caliper accurate enough to be used for professional measurements and is the most widely used professional caliper in the world. Its primary disadvantage is that it does not look professional, high tech or sophisticated. It is easy to use with convenient pistol grip and trigger, and it is spring-loaded to insure consistent measurements. It is made of ABS plastic and is the most durable of all calipers. 
 
Here are 2 on-line calculators that allow you to use calipers (3 or 7 point test) or tape measure to determine Body Composition:
http://www.pcis.net/gagne/fitness/Entry.htm
http://www.linear-software.com/online.html
The second web page has illustrations for the points to obtain caliper measurements.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thank you!  I have got some pictures to load up, but I haven't found any pics of me before I started training. I'll keep looking though

I am just going to be posting my training progress in this one to save me creating anew thread. I'm sure I mind me doing that.
 

Right now: 250lbs - Closest I can tell 25-28 percent BF (Electric BF test)
 
Want to be: 224lbs - 10-15 percent BF
 
My current training program is under construction. From now on my training program is going to be something like the following:
 
-3 days per Weight training-
I'll be doing two muscle groups per day: Chest and biceps with with abs, back an triceps with legs, shoulders and abs. I'll be covering all muscle groups with about 9-12 sets each with one major exercise per muscle group followed by smaller ones.
 
 
-2-3 days of High intensity interval training-
day 1: On the treadmill for 15 minutes HIIT
On the rower for ten minutes HIIT
Day 2: Treadmill for 15 minutes of HIIT
fully body workout with weights, low weight 50 reps 1 set each muscle group
 
2 days to rest
 
I'll be chopping and changing days and exercises ever week to 2 weeks to stop form hitting plateu.

250 lbs
25% BF
Fat=62.5
Lean =187.5
 
Goal
224
15% BF
Fat=33.6
Lean = 190.4
 
So the 15% goal is a loss of 29 pounds of fat. 15-30 weeks
For starters I would shoot for a loss of 1-2 pounds a week for 8 weeks and then take a 1 week break and reassess.
 
That would put you between 234 & 242.
 
Then go another 8 weeks and you should be right around your first goal.  you will probably have gained some muscle on the way so your overall weight will not have dropped as much as you lost fat.
 
This is why you need to use the calipers.
 
Take a 1 week break and reassess.
 
224
10% BF
Fat=22.4
Lean =201.6
 
To then get to this...you need to be gaining muscle as you slowly trim more fat.    Not difficult if you know how...and by then you should know all you need to!
 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

OK so I'll be burning fat as my main prority but also i should be building small amounts of muscle?

Here are some pictures of me, they were taken last night.


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Sorry they are kind of fuzzy

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This one was a couple of weeks ago.

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