NiceGuy

This is the online Journal of -B

Ok Guys,
About a year and half ago I lost 66lbs. I weighed 280 and got down to 214. The only thing I wished I done was take before an after pictures. I went from a waste size 42 to 34. But now after all the holidays, I packed on some good weight again. I went from 214(in the summer) to 240. Now I get to take some before and after pics like I always wanted.....

Anyways, my new goal is to get to 200lbs(it might be hard with my frame size)

Ok, so I know some of yall are going to say, "why would I be interested in you stupid journal", which I completely understand....So let me explain that I am using this as motivation more than anything else...

Stats:
Neck: 18in

left Bicep: 17.25in

left Forearm: 13.5in

right Bicep: 18in

right Forearm: 14in

Chest: 47in

Stomach around belly button: 43in

right Thigh: 25in

right Calf16.5in

left Thigh: 25in

left Calf16.25in

Weight:240lbs
Before Pics:
clothes%20013[1].JPG
clothes%20012[1].JPG
clothes%20005[1].JPG

Archangel

Incredible size my Friend, best wishes in your journey!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

NiceGuy

Breakfast: 1.5 cups of egg whites
:::Work Out:::
After Workout: 50gr whey protein shake
Lunch: Chicken Breast with 1 cup vegetables or salad with light dressing
25 gr whey protein shake
Dinner: Can of tuna or chicken breast with vegetables
After Dinner: 25 gr whey protein shake
Water intake: 1 gallon

Day1:

Chest, Beceps, Abs
Flat Bench: 2 sets of 15reps warmup; 3 sets of 6 reps
Incline Dumbell Press: 4 sets of 8 reps
Decline Bench: 4 sets of 8
Flat Dumbell Flyes: 4 sets of 15
Standing Barbell curls: 1s set of 15 warmup; 3 sets of 8
Seated Bumbell curls: 4 sets of 8
Hanging leg raises: 3 sets of 15
Decline crunches: 3 sets of 20

35 minutes of cardio

Day2:

Shoulders, Traps, Triceps, Abs
Seated Dumbell Press: 1 sets of 15 warmup; 3 sets of 8
Front Smith Press: 4 sets of 10
Lateral Dumbell Raises: 4 sets of 10
Front Dumbell Raises: 4 sets of 10
Dumbell Shrugs: 1 set of 15 warmup; 4 sets of 10
vbar push downs: 1 set of 15 warmup; 3 sets of 8
reverse grip bench press: 8set8set6set4set
rope pull downs: 3 sets of 8
Leg raises: 4 sets of 12
Kneeling crunches: 4 sets of 15

45 minutes of cardio

Day3:

Rest

Day 4:

Back, Hamstrings
Deadlifts: 2 sets of 15 warmup; 3 sets of 6
Machine raises: 2 sets of 15 warmup; 3 sets of 6
Bent over rows: 4 sets of 10
Seated rows 4 sets of 10
Hyperextentions: 3 sets of 20
Lying leg curls: 4 sets of 10
Standing alternating Leg Curls: 4 sets of 12

Day5:

Quads, Calves
Squats: 2 sets of 15 warmup; 3 sets of 8
Full Hack Squats: 4 sets of 10
Alternating leg extentions: 4 sets of 10
Standing calf raises: 1 set of 15 warmup; 3 sets of 12
Seating calf raises: 4 sets of 10

35 minutes of cardio

Day6:

Rest
**Cardio if able to

Day7:

Rest
**Cardio if able to

NiceGuy

Thanks! I really appreciate it!

-B