Height: 6′1″

Weight Before: 250lbs

Weight After: 175lbs

Age: 17-18

Start: Summer Of 2006

Now: Spring of 2008

Why Lose Weight?

I was 250lbs of asian flab my freshmen year in high school. I loved video games, food and sleep. Those combined will blow you up quick! I was pretty athletic in middle school, playing basketball at the park everyday. As time went on, I found video games. I was hooked on them, playing from the crack of dawn to the night of night. I went from a little Chinese kid to an oompa loompa in three years! One thing that really turned me around was when I failed all three of my gym exams! SIX pushups = FAIL, FOUR situps = FAIL, and a SIXTEEN MINUTE MILE = FAIL. Don’t worry though; I passed the written part with flying colors! : )

When and How Long?

I joined track and field during my freshmen year. I threw shot put and discus. Practice wasn’t anything very intense, but it was something at least. We would hit the weight room maybe three times a week. My coach is a very power lifting oriented guy so the meat of our workouts were dead lifts, squats and bench presses. I was not very serious about my lifting until the summer of my sophomore year. I joined a gym and didn’t even go until a month later! I spent the time lounging around and researching exercise and diet.

Diet

In the beginning of my transformation, I did not eat “right” at all. I thought that exercise was going to be all that I needed. I had pizza, fried chicken, McDonalds, and my favorite, Tacobell. The more I read about dieting, the more I got into it. Before I knew it, I was cooking my own food and barley eating out. Believe me, healthy eating does not equal bland and gross. This is a basic outline of what I usually eat, but plans do change and I have to adjust sometimes. My outline is different depending out weather I am cutting or gaining.

• 7am- 6 Egg whites, 2 Whole Eggs, Glass of skim milk, Cup of oats
• 12pm- 2 russet potatoes, 8oz of beef/chicken
• Pre workout 3:00pm: Cup of brown rice, 8oz of meat
• Post workout 4:30pm: 2 cups of white rice, 2 scoops of whey
• 6pm: 8oz of beef/chicken/fish, some veggies, 1 yam, glass of milk
• Before Bed: 1 Cup of Cottage Cheese, 2 tablespoons of peanut butter, Glass of skim milk (If I’m not cutting)

Supplements I’ve Used

• Whey
• Multi Vitamin
• Fish Oil
• Glucosamine Chondroitin
• BCAA’s
• EAA’s
• Caffeine
• Glycergrow
• Beta Alanine

The main supplements that I stick to would be whey, multi vitamins, glucosamine chondroitin and fish oil. I felt that the other supplements didn’t do very much, so I just dropped them.

I would take my multi vitamin, fish oil and glucosamine chondroitin in the morning with my breakfast. The whey would come after my workouts. Optimum Nutrition’s 100% whey was my main choice of whey until their prices soared because of the dairy raise. Now I just use a brand from my local nutrition store.

Workout

Before I got into the bodybuilding scene, I used a basic power lifting routine that my track coach had used for the first couple weeks. It was a three days a week workout that was mainly squats, dead lifts and bench presses. I did get stronger but I felt that I wasn’t working hard enough. I did research, found a workout, used it, rinse and repeat. I went through a ton of different lifting programs.

Rippetoes, German Volume Training, Optimized Volume Training, Hypertrophy Specific Training, High Intensity Training and a basic bodybuilding split. I couldn’t really distinguish any differences between the results in the programs because I was cutting weight at the time and I couldn’t build muscle while doing that. Here’s my current routine. I haven’t been able to follow this because I am in track right now, so too much training is going to compromise my performance J .

Monday: Chest and Triceps

• Benchpress: 3×10
• Incline Dumbbell: 3×10
• Decline Crunches: 2×30
• Weighted Dips: 3×12
• Tricep Pulldown: 3×15

Tuesday: Back and Biceps

• Deadlift: 3×8
• Weighted Chinups: 3×10
• Dumbbell Rows: 3×12
• Lat Pulldowns: 2×12
• Dumbbell Curls: 3×15

Wednesday : REST or Cardio

Thursday: Traps and Shoulders

• Dumbbell Seated Press: 3×8
• Dumbbell Shrugs: 3×15
• Side Laterals: 3×15
• Barbell Shrugs: 3×20
• Smith Machine Overhead Press: 3×10

Friday: Legs (I hate legs L)

• Barbell Squats: 4×8
• Leg Press: 3×12
• Calf Raise: 4×25
• Leg Extension: 3×12

Saturday: Arms

• Dumbbell Curls: 3×15
• Tricep Pulldown: 3×15
• Barbell Curl/ Tricep Pushdown Superset: 3 Sets of failure
• Curl Machine: 2x Failure
• Triceps Machine: 2x Failure

Sunday: REST

Advice to Others

YOU CAN DO ANYTHING! Life is too short to doubt yourself. Don’t spend your time sitting there saying you can’t because in all reality you can. This doesn’t apply only to changing your body, but to every single thing you do. You can own that house by the beach, you can cruise down the street in a brand new Lamborghini, YOU can. Set goals for yourself apply yourself 100%, I will guarantee that you will reach it. Breaking up goals will help you and can reduce how overwhelming it may seem. If you want to lose 50lbs this year, then set goals like, “I’m not going to eat fast food any more”, “I’m going to limit my pop to one a week”, “I’m going to exercise at least three times a week”. These goals are smaller and more manageable. Every time you reach them you build more momentum towards your major goal, those 50 lbs.

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

-Michael Angelo

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