The first 3 months I trained with a personal trainer; who was a friend of mine. I was also very strict on my diet. I would weigh out all my food, and use a calorie counter. Which I recommend; the counter helped me out huge. I was losing around 4lbs a week for almost 2 months straight.
The trainer and I would train 4x a week, training each body part 2x a week. Other 3 days i would do cardio for an hour on my own. After the 3 months i went on my own. For my diet I kept changing it up, to keep my body thinking, and so that I wouldn't Plateau.
The next few months i made a big mistake, and thought maybe I'll just ran 5x a week 30miles a week. Well I lost more weight, but also lost muscle mass too. Doing all that running wasn't the worst thing, it kinda worked out well for me. I signed up for the warrior dash in August with some friends. I ended up placing 159th out of 6500 people.
The 1st of September rolled around and I found a 12 week circuit training program online off of bodybuilding.com.. I completed it the first of December, and wow huge results; also got all my strength back that I lost from all the running I did. I now started a new strength 12 week program that is training each muscle group 2x week. The training is 6x a week. 1 day off being Thursday.
My diet isn't super strict anymore, but I'm still eating healthy enough to maintain my weight of 184 and still lose body fat, while gaining muscle mass. I haven't touched fast food in a year and I rarely will drink a soda. I typically drink around a gallon of water a day. The transformation has been done with out any supplements.
