OK so I'm Jon. I decided in July last year that I would stop being a lazy a'hole and join a gym.
So I joined weighing in at 21st 7lbs / 303lbs and a BF% of 29.9% unfit and un healthy. I did their boring cardio programmes for about 6 months before doing some ankle ligament damage before xmas which left me unable to do pretty much anything for a couple months. That led me to about February this year where I realised I needed to shift somer serious fat and fast before my wedding in May. In all that time at the gym I'd lost 15lbs (making me 20st 6lbs) and my BF% dropped to 25%.
I came accross 'The Abs Diet' by the editor of Men's Health and decided to give it a go. It talked about how weight training burns fat better then cardio (the oppostie to what they told me at the gym?) and after just 3 weeks of following the eating principles and doing the recommended workouts I'm now weighing 19st 8lbs and my BF% is 21.3%. I burnt 13lbs of fat in 3 weeks, almost as much as 6 months of 'dieting' and cardio sessions!!
I've now decided that weights are defintly the way to go and I now ENJOY going to the gym where as before the cardio slogs seemed a real chore.
My Height: 6ft 1in
My Weight: 19st 8lbs / 274lbs
1. Continue to burn body fat following the abs diet so I don't look like a porker on my wedding day.
2. build muscle mass to look leaner and maybe look half decent when I take my shirt off for my honeymoon.
3. Upon returning from honeymoon continue to get in a nice shape, strip my body fat, tune my physique. I've always been fat and overweight and never much to look at which would be nice to change! (long term goal)
I'm doing the abs diet workout 3 times a week as instructed in the book and I'm doing cardio in between by playing 5 a side football with friends twice a week (thats soccer to you americans! )
The Work outs are as follows....
Ab crunches 1 x 12
Heel lifts 1 x 12
Side Jack knifes 1 x 12ea side
Bridge 1 or 2 times, hold as long as you can
Bench Press 3 x 12/10/8
Lat Pulldown 3 x 12/10/8
Military Press 3 x 12/10/8
Seated Row 3 x 12/10/8
Leg extensions 3 x 12/10/8
Bicep Curls 3 x 12/10/8
Leg Curls 3 x 12/10/8
Tricep Kick backs 3 x 12/10/8
There is another work our which I do once a week whic puts more emphasis on legs but I can't remember it off the top of my head and have lent the book to a friend (D'oh!)
Anyway, it seems to be working so far and I hoped maybe if I record my progress here people can comment, tell me where I could improve etc or lend support, for all of which I would be most grateful.