This is what I look like as of today:
(linked because of size)
This is what I want to look like in the future:
I'm 18 years old, 5'6" and when I was 17 I used to be fat, excessively so. September of 2007 I weighed 210 pounds. Today I weigh 150-155 (it seems to fluctuate without changes in my diet). I still don't have the body I want.
To get to where I am today I did a few things. First, and I don't care what you say about the uselessness of this plan because it worked for me, I simply ate barely at all. Gradually, every week, I would lose 5-10 pounds and whenever I plateaued I would eat less. When I hit around 160, even eating under 1000 callories a day wouldn't help me lose weight. So, I switched up my plan. I started going to the gym nearly everday of the week (instead of the on/off style i did previously) doing cardio while eating 150-200 grams of protein a day while trying to keep fat consumption low and carbs under 30-40g if possible, total calories added up to 1500-2000. Doing this got me down to around 155. At this time I found out about HIIT and weight lifting. I started both of these mostly doing machines, and a really intense 20 minute eliptical workout with my hear rate keeping at a steady 160-180 during the HIIT.
Now I'm 150 on good days and still not where I want to be. I don't know what to change, what to add, what to delete from my routine. Before suggestions let me give an example of a few days of my routine.
20min HIIT (not always possible as sometimes I just cant get the energy on 'A' days)
1 hour lifting (usually consists of, and excuse my informal terms, chest press at an incline, chest machine where your arms are stretched parallel to the floor and u keep them straight while bringing them infront of you so that they are perpendicular to your body with hands attached to the weighted grips, shoulder press machine, bicep curl machine, row machine with two different types of handles, squat smith machine i think its called, leg press, i do this exercise where I hold onto a 25 pound weight with both my hands and then left it straight up to my chin standing straight the entire time with the weight hugging my body)
20min HIIT (again not always possible depending on energy from previous days workout)
Ab exercises (crunches, this thing where im on an inclinded bench and i stick my legs straight out parallel then bring my knees to my chest and then straighten my legs towards the ceiling, and a few other variations on the crunch)
20min HIIT(this time I'm pretty much guarenteed to get it in)
In one week, i usually have 2 'A' days, 3 'B' days, and 2 'C' days spread out so that there are never two consecutive days of the same type.
My average day with my meal plan (and this stays the same through everyday pretty much) is usually consisted of this:
Wake up 5:30am
Meal 1(2 scoops of whey protein with 1/3 of banana, sometimes some frozen blueberries; a cup of zero fat greek yogurt (i love this stuff plus it has lots of protein for its low calories; maybe a 5-10 carrots; coffee) 6:00am
Meal 2(EAS Carb Advantage Protein Shake, 1/2 a cup of cold chicken cuts; maybe 2-5 carrots) 10:30am (forced to have meal2 this late cause of school)
Meal 3(Flax low-carb bread sandwhich with a cup of cold chicken cuts, or 7-9 turkey cold cut slices, or tunafish with very low-fat low-carb mayo "dressing" and a slice of low-fat swiss cheese (sometimes i use a low-carb whole-wheat wrap instenad of the bread); 5-10 carrots, or 2 pickles) 11:45am (again school forces it to be this time)
Meal 4(1/2 a cup of cold chicken cuts or 6 slices of turkey cold cuts or 6-8 slices of cooked ham cold cuts; a cup of zero fat greek yogurt; celery, pickles, or carrots, sometimes some low-fat swiss cheese) 3:00pm
WORKOUT @ GYM 4:00pm
Meal 5(whatever is for dinner as this varies alot, but usually chicken, or fish and some vegies or a salad on the side) 5:00-7:00pm
Now for what I want: to be ripped. I do not want to be huge, to bulk, to weigh more than what would be considered normal because of muscle. I want to be lean & mean. I want to have visible definition on all muscles, but not to be over muscular. I want to have a military marines body, a swimmers body, a navy seals body, if that gives you an idea.
I have no problem with changing my diet, I survived on 800 calories a day eating only a protein bar for lunch and whatever was for dinner I'm pretty sure I can survive any nutrtional plan you throw at me. And yes I will keep to it, I have zero intential of switching back to the person that I was. In fact eating for me now has become a fairly nonissue as far as cravings and mental stamina go.
As for the gym, I will try my best to uphold to any plan. With my current plan sometimes my legs end up feeling like a thousand pounds and I simply can not convince myself to get on the eliptical, so I guess I'm not all I can be in that area, considering mind over matter and all.
Today, just for kicks I decided to go on the treadmill (something I'm not really fond of. I was never into running, and my body isn't really built for being a good runner anyway, at least I dont think so). I ran an 8 minute mile, I think thats pretty good.
Anyway, hopefully I haven't dreared on too long :P