Vertabreaker

Well shit everyone else is doing it so I might as well throw my 2 cents in. I'm here to explain my work out schedule as well as what I eat that got me to lose about 60 lbs in 3-4 months.

warning, my calorie intake is much lower then normal but if done right it doesn't matter.

Backstory: I've wrestled since I was in 3rd grade and had been subjected to the worst weight loss programs under the sun. It finally caught up with me my junior year wrestling in high school where I was hospitalized with mono. I didn't know I had it for about 6 months and my spleen almost ruptured during a match. So I decided to do it right and got a personal trainer my senior year. I explained to him the problem. I was about 188lbs, I needed to get to 171lbs, and I needed to keep what muscle/strength I had without putting on more muscle. So this is the diet/work out program I went back to recently since I ballooned up from about 175 to 260 since college.

I started this about 4 months ago and I've already dropped to about 205lbs and I'm shooting for the high 180s.

Dietary suppliments
-Super Multi-Vitamin
-Anti-oxident
-Flax oil
-Whey protein shake

The multi-vitamin and anti-oxident are kind of obvious what they're for. the flax oil is to help replace a lot of things I won't be getting from eating steak and other meats.(Iron especially).

Morning:

4 eggs(1 egg, and 3 egg whites) scrambled with salt and pepper.
Whey shake
8 ounces of OJ
Multi vitamin, flax oil, and anti-oxident

Lunch:

Turkey breast with mustard on whole wheat pita bread
Apple or orange

-or-

Salad with onions, broccili, cuccumbers, grilled chicken and balsamic vineger.
Dinner:

Salad with onions, broccili, cuccumbers, grilled chicken and balsamic vineger.
fresh shrimp - with no sauce or anything. Just shrimp straight up.

I drink about 4-6 liters of water / day as well minus the one coffee I have when I get to work

All in all it's about 1200 calories.

The workout portion is a bit odd to most(or was to me at first) because it doesn't require a lot of weight lifting, rather you use your own body weight and link excercises back to back to back as to not give your muscles a chance to rest for long(maybe 30secs in between MAX).

Result, you break your muscles down and redistribute your muscle mass evenly, avoiding gaining too much muscle weight and get cut in the meantime.

Here's what I do:

I start with a quick run/walk for about 20-30min just to get the heart rate up and the blood flowing. I then do the following in order while trying to keep a max 30sec break inbetween(sometimes I shoot for no breaks).

Super man pushups - do 10 regular pushups. then without stopping, lift your right arm and your left leg off the floor for 10 seconds. 10 more pushups, then lift your left arm up and your right leg for 10 seconds. Finish with 10 more pushups.

Leg lift situps. Anchor your upper body down and lift your knees into your chest and lift your lower back off the floor. Do these 10 times. Without stopping immediatly let your legs out straight. Do a leg lift so your legs are perpindicular to the ground, then explode your feet towards the ceiling. Bring them back down in the same fashion. Do these 10 times. Without stopping still, bring your kneeds into your chest then let your knees fall to the ground to your left. Shoot your feet back out without letting them hit the ground, then bring them back in and let them fall to your right. That's 1 rep. Do these 10 times.

Alternat these two excercises for 3 sets total.

30 second break.

Alternate 3 sets of walking lunges with 45lbs dumb bells in my hands with wall sits(for about 45 secs - 1min)

30 second break.

It's hard to explain the other excercises without pictures but a lot of them are various excercises you do with your own body weight. I rarely use weights. If anyone is interested I can try and explain the rest or try and take pictures to make it more clear.

But this shit is absurd. let me tell you. When I'm done after about 30min - 45min, I'm shaking like I snorted 40 lbs of coke. The best part about this routine, is that while it's ball busting hard, it works and it works fast and efficiently. I'll try and post pics and keep this updated.

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