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This video was made on April 28, 2008.

Off Season Bulk phase week 1

Current body Stats:

Bodyweight: 230 pounds
Height: 5'7
Bodyfat: 26.3%
BMI: 35.3

Current Body Measurements:

Biceps: 16.50 inches
Forearms: 13 inches
Quads: 27 inches
Calves: 17 inches
Chest: 43.5 inches
Waist: 42.5 inches
Neck: 16
Hip: 43.5 inches

All body parts flexed accept waist.

New lifting stats:
Bench Press: 315 pounds
Squat: 425 pounds
Deadlift: 445 pounds for 2 reps
Leg Press: 1100 pounds for 3-5 reps
Decline dumbbell Press: 120s for 6 reps
Flat bench dumbbell press: 105s for 10, 110s for 8 reps
Incline Dumbbell Bench: 110s for 3 reps, 105s for 4 reps.
Dumbbell Shoulder Press: 90s for 1 rep, 85s for 2 reps, 80s for 4 reps, 75s for 5 reps.
Close Grip Bench Press: 220 pounds for 10 reps.
Incline Bench Press: 235 pounds for 2 reps.
Military Press: 185 pounds for 2 reps.
Smith Machine 90 degree shoulder press: 235 pounds.
Plate Loaded Shoulder Press: 300 pounds
Decline Bench Press: 330 pounds for 1, 315 for 3 reps, 275 for 8 reps

All time highs and lows for bodyweight and bodyfat all at a height of 5'7:
Highest Bodyweight: 235 pounds as of April 2008
Highest Bodyfat: 22% as of February at 210 pounds, never got it tested at 235 pounds. Getting it tested this Saturday at a Bodyweight of about 225 pounds.

Lowest Bodyweight: 145 pounds as of late summer (July or August) of 2004
Lowest Bodyfat: 4.5 % as of late summer (July or August) of 2004

Causes of heaviest weight gain: Due to lose of interest and slacking off in cardio/aerboic activity and getting to obsessed with making videos and talking online to much, also increase in junk food and caloric intake hitting an all time high of 13000 calories on day, and getting over the 10000 calorie mark more then once ever in my lifetime. This was the first weight gain where I went over the 200 pound mark as well, my second highest weight gain in ever was 185 pounds never hit the 190 pound mark. But ever since I got into weight lifting I constantly lived in fear that if I ever gained 200 pounds that I would be a complete blob of fat, but surprisingly i came to accept myself and didn't fret to much about being over 200 pounds, although now that my health is at stake I want to lose the weight more for that now rather then looking slim and cut again perhaps.

Cause of Biggest Weight Lose: My first year of college I was about 155 pounds and I gained 20 pounds of some fat and some muscle mass, but my bodyfat went from 8-10% to 14-15% and i felt fat and my abbs were starting to get hard to see, so i joined a gym that was very close to my job, less then a minute away, and my current job was at subway, so all i did was eat low calorie foods and cut back on my carbs, but probably cut back to low on my calories, but anyways after about 2-4 months my body went from 175 to 145 pounds (30 pound weight lose) also hitting an all time lowest bodyfat of 4.5% sacrificing some muscle mass, i looked pretty cut, but I probably lost the weight to fast due to not having enough calories in my diet, so that is why i probably never maintained that weight, i only held out at that weight and bodyfat probably less then a month, then I was back up to 150 in no time.

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Dirk Nowitzki came down awkwardly on his left ankle in the third quarter against the Spurs on Sunday, and did not leave under his own power.

Nowitzki hurt his lower left leg during a nasty spill late in San Antonio's game-breaking stretch. Both the ankle and knee seemed to buckle when he landed after running to block a shot. He slapped the court and put a hand to his head in agony, then sat motionless for a few minutes. He put no weight on the leg leaving the court, then was seen limping into the X-ray room.

The team said he would be re-evaluated Monday.

If this will be serious injury, Nowitzki will be big lose to Mavericks.
23.03.08

LATEST NEWS -
DALLAS -- Although no official recovery timetable has been established, Dallas Mavericks owner Mark Cuban said Sunday that the club expects to be without star forward Dirk Nowitzki for at least two weeks after Nowitzki suffered a leg injury in the third quarter of Sunday's 88-81 loss to San Antonio.

A shellshocked Cuban walked out of American Airlines Center with two fingers aloft to reflect the initial two-week fears.

But Cuban stressed that the time frame is unofficial and can't be confirmed until Nowitzki's left ankle and knee are examined more thoroughly Monday.

Nowitzki crumpled to the floor and clutched his left leg in agony after attempting to block a shot by San Antonio's Ime Udoka. Nowitzki's leg appeared to fold awkwardly after Udoka's right leg came down on Nowitzki's as they landed.

Nowitzki started reaching for his ankle, then grabbed near his calf, slapping the floor in agony. He put a hand on his head, then didn't move while the team's orthopedist and athletic trainer worked on his lower leg. The arena was silent until Nowitzki sat up.

Nowitzki had 11 points and seven rebounds at the time, with San Antonio leading 56-54 and 3:18 left in the period.

In a statement released by the team, Nowitzki said: "I fell awkwardly and my left leg got caught underneath of me. I am going to get re-evaluated in the morning and I hope to have more information then."

The Mavericks' hope is that Nowitzki merely sustained damage to his left ankle -- an injury he historically recovers from as quickly as anyone in the league -- and avoided a knee injury.

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Natural Weight Loss Program

If you eat correctly and keep moving, you have everything you need to know about how to prevent being overweight using a natural weight loss program; advice like this is for the most part ignored. This is not as simple as it seems though even though the concept is easy to comprehend; a third of overweight Americans and millions globally, would disagree with this advice. Despite this, most of these overweight people want to be trim again although it is probably more for cosmetic reasons than those related to their health.

The truth is it is easier to maintain your weight than it is to lose excess pounds and the heavier you become the harder the weight loss becomes. Even though many people know this subconsciously very few actually plan to ensure that weight gain doesn't happen to them.

Apparently even if you have lost weight with a calorie controlled diet, it doesn't take long if you come off it to revert to your old ways and you can start watching the pounds go back on again. Natural weight loss is possible though and it can be done before you get stared at in the street or cause others problems because of your weight.

The truth is there is a huge price to pay with your health when you are overweight and in particular, clinically obese. The basics of eating correctly whilst maintaining a healthy weight is not all that complicated, in fact most people know pretty well what is best and that is losing weight naturally.

If you are planning to use a natural weight loss approach then its success will depend on the meals you eat which should be low in fat, high in fiber, some protein and carbohydrates. You have probably had a meal like this in a restaurant; a baked or jacket potato with fresh vegetables and some meat, as lean as possible but it wouldn't have gravy or butter on the potato.

The problem is calories from dietary fat can be high and have a tendency to be retained by the body which is something that doesn't happen when excess calories are consumed with other foods. Manufacturers have realized that there is a huge market for low-fat or even fat-free products but the propensity and popularity of these foods are not lowering the average weight of the nation.

Whilst completely false, the perception is that you can basically eat exactly what you want provided it is fat-free but there are still calories in the food which can easily be converted to body fat. Weight control methods ensure you avoid the fat-free products but suggest you eat healthy and nutritious snacks if you are hungry.

Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner. Natural weight loss is a lifestyle choice not a fad; hence, it takes a great deal of determination, self-control, and discipline to achieve your ideal weight.

Michelle Tan Xiaomei,
Weight Loss consultant.
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The #1 Dynamite Key for Exploding Your Weight Loss While Exercising Far Less

Have you ever noticed that the #1 exercise of choice among those trying to lose weight is walking?

So here's the question...

Why are there so many overweight walkers?

And I'm not talking about the people who have just recently laced up the Nikes and started walking to try and shed a few pounds. I'm talking about those determined individuals who have been walking around the block for the past year!

And here's the crazy thing...

Even after a year they just keep right on walking and waiting for the "awesome" weight loss to show up!

Here's the perfect example...

The same lady has walked past my office window every day for the past 365 days in sneakers, spandex and a pink headband. (Perhaps you know the type? Are you one of them?)

Not to be "mean", but I don't see the pounds melting away!

In fact, she may have gained a few inches around her waist since she began a full year ago!

So what gives?

Why don't the vast majority of walkers seem to lose any significant weight... Ever?

We all know Dr. Oz from who frequently appears on OPRAH?

Well... perhaps Dr. Oz said it best when a slightly overweight woman stood up on OPRAH and asked why her exercise wasn't producing any results?

She had been using the treadmill consistently for the past several months, but still and I quote "was not experiencing the weight loss she expected."

His response...

And everyone who has a desire to stop exercising so much and start losing weight had better pay attention!

Dr. OZ simply said...

"You're probably not pushing yourself enough."

Key point: Without intensity your exercise will not produce the weight loss you desire! In fact, you probably won't lose any weight at all!

Your body loves to be pushed! Your exercise produces the greatest weight loss when you are sweating. In fact, a short ten minute workout in which you are sweating like crazy is far superior to an hour long "hum-drum" one when it comes to producing fast weight loss.

So the next time you lace up those walking shoes...

make sure to increase your pace...

you just might find that the weight loss you have been longing for finally shows up.

Author Bio:
Jason Clemens is a leading weight loss and nutrition expert.
"Learn how to lose instant and substantial weight without having to exercise
using this All-Natural Step-by-Step Formula proven to produce out of this world weight
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Weight loss journey on Medifast. On the morning I began the plan, I weighed in at 218. Later that same evening I weighed 210. 21 days later I weighed 189, and 9 weeks after starting, I weighed 156 pounds! Needless to say the loss was so fast that people weren't sure what had changed about me!

As with any weight loss plan, MAINTENANCE IS CRUCIAL. I will be honest with you, I tended to overeat more often than not. I did gain some back at one point, but I went back on plan and never made the same mistake again. I am telling you this so you don't have to make that mistake of returning to old eating habits after being successful on a weight loss plan.

Since then, I've become a Health Advisor with Take Shape for Life featuring Medifast. Everyone was asking me "how I did it" so it made sense to become an advisor.

I did it, you can do it too! Lose 20 pounds in 4 weeks in time for the summer! http://shakethefat.tsfl.com

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Easy Weight Loss -- 5 Steps to Lose Weight

Is it easy to lose weight? Yes. Losing weight is easy. I see it everyday. Patients of mine come into the office as happy as can be because they lost 15 pounds on the newest easy weight loss plan.

It's easy but can you keep it off?

My patients may feel great but none of them keep the weight off. Just as quickly as they lost weight, my patients following easy weight loss plans, gain it back...fast!

Gaining weight, specifically re-gaining weight lost while dieting, should be the focus of weight loss programs. Other things, like easy weight loss, are distracting and costly for all of us. Every year thousands of obese and overweight people do not lose weight because of easy weight loss distractions.

Why are fast and easy diet plans so attractive? Well, what could be better than losing weight and looking good fast? How about lasting healthy weight loss?

Why do you think diet plans focus solely on losing weight and say very little about keeping it off? Because it's easy to lose weight and it's next to impossible to prevent weight re-gain.

Diet plans take the easy road and provide dieters a quick short lived solution.

From Atkins to the Zone, weight loss diets have perfected colorful ways to disguise one simple easy weight loss principle. All diets can lead to easy weight loss by following this one easy principle.

Low carbohydrate diets, low fat diets, negative calorie diets, low energy density diets--all apply this one principle. And this one principle leads to easy weight loss. Do you know what it is?

To experience easy weight loss...eat fewer calories.

Holding other things constant, like exercise, simply eat fewer calories and you will lose weight easily. Whether or not you keep the weight off depends on how easily you lost it.

The Easy Weight Loss Steps

1. Week One -- Cut calories by 100
2. Week Two -- Cut additional 150 calories (total=250)
3. Week Three -- Cut another 150 calories (total=400)
4. Week Four -- Final cut 100 calories (total=500)

First month weight loss total = 2-4 pounds 500 calories cut = 1-2 pounds/week of weight loss End of second month weight loss total = 6-12 pounds

The chance of keeping the weight off = 5%

To accelerate weight loss and weight re-gain, just cut more calories...fast. Or you can hold off on the weight loss plan above and learn more about weight re-gain and how to prevent it. Stay tuned for Weight Re-gain Prevention.

Until then, healthy living!

Michael Smith, MD
Chief Medical Consultant
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Dr. Michael Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the online dieter. Dr. Smith and Mark Fugua, the Chief Editor and Wellness Leader, are moving the site forward into the second phase of content, "Keep Weight Off!"

Visit the site today and learn how to prevent Weight Re-gain and Diet Shock. Start with the Diet Basics Education page.

Lose 10 Pounds Fast By Shifting Calories

Fat Loss 4 Idiots has introduced a new method of dieting which will help you to lose 10 pounds fast. Unlike other diets available that claim to help with fast weight loss this one has continuous results rather than just short term results and this is because it is based around shifting calories.

The diet is based around an 11 day cycle during which you will eat foods of every type in a constantly changing pattern to fool your metabolism into working at a high rate. Once the 11 day cycle is at an end you then receive 3 full days to eat whatever foods you want, these are commonly known as cheat days.

Here are a few tips which make using Fat Loss 4 Idiots shifting calories diet more effective.

DON'T IGNORE THE CHEAT DAYS.

Because many dieters are so desperate to lose weight they decide to ignore the 3 cheat days and continue to diet but this should be avoided. Cheat days have several benefits and they have been put there for a reason, so use them, enjoy them and then start the cycle over again.

STICK TO THE MEAL PLAN

The diet provides a menu generator which will be based on a list of foods you have told it you like so once you get the menu don't ignore it. The weight loss program gives you 4 meals a day and this is what you should try to follow. Some feel that by leaving one out if they don't feel hungry that they will lose weight faster but this isn't the case. Leaving longer periods between meals gives your metabolism time to work at a slower rate and increases the chances of binging.

TAKE A WALK

Most dieters are in the need to lose weight because they have never gotten enough exercise so the last thing they need is a diet program that requires them to put in a super human effort. Instead try to walk more often, a simple walk to the shops each day can make a massive difference. The program this diet uses doesn't actually require any exercise but this will increase the amount you do lose.

DON'T CONSTANTLY WEIGH YOURSELF

Anyone that has ever dieted will know the habit we have of jumping on the scales each and every morning to see what weight we have lost but this should be avoided. This diet is based around an 11 day cycle so I would suggest you only weigh yourself at the end of each 11 day cycle. This will help prevent a loss in motivation if one day goes extremely well and the next day has poor results.

By using the calorie shifting diet and following this advice you will lose 10 pounds fast without fail.

To read more about how you can lose 10 pounds fast then visit this webpage Shifting Calories Diet.

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