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ITSTOCK · 02-09-2007, 02:20 PM

I lost a little over 35#'s in 6months, while gaining muscle the entire time, here is my diet, and my complete workout....before/after pictures tell a thousand words though. I was 210 in the first picture, 175 in the second picture (PM'ed). I am now 172.

My diet really isn't anything too special. A big help for me has been taking ephedrine and caffeine to control my appetite (25mg+200mg two times OR LESS/day, 3 weeks on, 1 week off, 3 weeks on, 2 weeks off, and I don't take it every day, and never take it on Sundays). I have also noticed that when not taking it, my appetite is still suppressed. I guess I am just getting used to eating less. It's also a huge "kick in the ass" to make me go to the gym. Here are the basics of what I eat though, almost every day....

Take e/c
For breakfast, I have a bag of beef jerky
For lunch I have a big tuna salad sandwich, or chef salad
Get home from working, take e/c and have a protein shake
Go to gym on M/W/F, or run on M/T
Dinner is a full meal, ranges from steak+corn, to spaghetti+salad, whatever the dinner is
Drink Protein shake after dinner

On Sunday's, I don't have to follow anything. If I want to eat, I eat. If I want a protein shake, I'll have it, if not, no big deal. But I don't eat any junk food.

2 nights out of the week I go out and drink a decent amount of beer (10 drinks or more, usually on Wednesday night OR Thursday night and either Friday night OR Saturday night).

NO SNACKING. PERIOD. End of discussion. DRINK WATER (LOTS OF IT, nice cold water)

My workout is, in order.....

M/W/F
3x10 (each arm) free range flies (w/free weights, own exercise)
3x20 (switching each arm) hammer curls
3x10 shrugs
3x10 dead lifts
5x10 lat pull downs
3x10 fly machine
5x10 reverse? flies (whatever they are called)
7-9 minutes of 70# crunches (length of two full songs)
10, 1 minute 6" leg lifts
3x10 Calfs
3x10 leg press
5x10 bench

MINIMAL RESTING IN BETWEEN. My ENTIRE workout takes 40minutes. I don't work with a partner, don't chit chat, and don't walk around and waste time.

Tuesday/Thursday
15 minutes intense cardio

Bread/food with carbs are too good to leave out.

02-09-2007, 02:20 PM	#6
ITSTOCK Tri-State Post Whore Join Date: Sep 2005 Member #844 iTrader: (0)	I lost a little over 35#'s in 6months, while gaining muscle the entire time, here is my diet, and my complete workout....before/after pictures tell a thousand words though. I was 210 in the first picture, 175 in the second picture (PM'ed). I am now 172. My diet really isn't anything too special. A big help for me has been taking ephedrine and caffeine to control my appetite (25mg+200mg two times OR LESS/day, 3 weeks on, 1 week off, 3 weeks on, 2 weeks off, and I don't take it every day, and never take it on Sundays). I have also noticed that when not taking it, my appetite is still suppressed. I guess I am just getting used to eating less. It's also a huge "kick in the ass" to make me go to the gym. Here are the basics of what I eat though, almost every day.... Take e/c For breakfast, I have a bag of beef jerky For lunch I have a big tuna salad sandwich, or chef salad Get home from working, take e/c and have a protein shake Go to gym on M/W/F, or run on M/T Dinner is a full meal, ranges from steak+corn, to spaghetti+salad, whatever the dinner is Drink Protein shake after dinner On Sunday's, I don't have to follow anything. If I want to eat, I eat. If I want a protein shake, I'll have it, if not, no big deal. But I don't eat any junk food. 2 nights out of the week I go out and drink a decent amount of beer (10 drinks or more, usually on Wednesday night OR Thursday night and either Friday night OR Saturday night). NO SNACKING. PERIOD. End of discussion. DRINK WATER (LOTS OF IT, nice cold water) My workout is, in order..... M/W/F 3x10 (each arm) free range flies (w/free weights, own exercise) 3x20 (switching each arm) hammer curls 3x10 shrugs 3x10 dead lifts 5x10 lat pull downs 3x10 fly machine 5x10 reverse? flies (whatever they are called) 7-9 minutes of 70# crunches (length of two full songs) 10, 1 minute 6" leg lifts 3x10 Calfs 3x10 leg press 5x10 bench MINIMAL RESTING IN BETWEEN. My ENTIRE workout takes 40minutes. I don't work with a partner, don't chit chat, and don't walk around and waste time. Tuesday/Thursday 15 minutes intense cardio Bread/food with carbs are too good to leave out. Last edited by ITSTOCK; 02-09-2007 at 11:45 PM.