For most of last year I was using Francesco Castano's Incredibody workout routine which is basically a zigzag routine hitting body parts 3 times a week. Sets were increased each week from 2-6 over the period with 4 to 11 reps to failure for each set: ie 2 sets of 8- 11 reps, 3 sets of 4 to 7 reps, 4 sets of 8 to 11 reps, etc.
I warm up with 5 to 10 minutes of aerobics before my weight workout. I was very conscious of form and intensity, and I was dedicated in my effort. The only times I missed working out was if I was really sick or out of town unable to get to a gym.
Since January this year I have been experimenting with Pete Sisco's Static Contraction routine: ie. 1 set of max weight that I can handle at maximum muscle contraction to failure within 20 seconds. When failure occurs beyond 20 seconds I increase the weight for the next workout. I work out 2 times a week with aerobics on an in between day providing sufficient time for recovery.
In December of 2002 I weighed 208 pounds out of the shower. I went on the Atkins diet and was down to 179 pounds by March of 2003. Since then I have observed a controlled carb diet (not strictly Atkins) and maintained 180 to 184 lbs which is what I am now. I limit my carbs to around 80 to 100 grams max per day. I try for high protein, 175 to 200 grams per day and try to be moderate on fats focusing on omegas and unsaturated. For several months last year I was using Isopure low carb protein supplements. I have also used for a period of 10 to 12 weeks a couple of testosterone boosters.
I work out early in the morning and eat an energy protein bar about 40 minutes before working out and have a hi-protein breakfast afterward. The rest of the day it's meat and veggies with small portions of starchy foods and very little sugar. I've found that I'm one of those people whose metabolism turn carbs directly to fat around my middle. Low fat diets never worked for me.
I think that pretty well summarizes my situation. I'm open for any suggestions and advice as I am determined to improve my body as much as I can at my age. Thanks guys.
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