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Before:
231 lbs
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After:
148 lbs
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Vital Stats
Name: Seth Carmitchel
Email: task4us@aol.com
Age: 17
Before
Height: 5' 11"
Weight: 231 Pounds
Body fat: 20% plus
After
Height: 6' 0"
Weight: 148 Pounds
Body fat: 8.5%
Why I Got Started
Going in to my junior year of high school I hit my all-time high weight, and was unhappy with myself physically. My family has a history of bad health, especially on my father's side, and I was tired of being another person in the overweight mold. I also felt like my athletic performance was severely suffering, in both hockey and lacrosse.
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A few of my peers made comments to the affect that I had gained weight over the summer, which really got to me and caused me to reevaluate myself. I decided it was time for a change.
How I Did It
I started going to the gym 4 days a week before school, in addition to hockey practices 4 nights a week. I completely revamped my diet, which previously was no breakfast, a huge fast food lunch, and huge amounts of sugar before bed.
Click Image To Enlarge.Seth Carmitchel.
I began eating 6 smaller meals a day, and monitoring my caloric intake. Also I used sample workouts I found on web sites such as BB.com, and reading as much nutrition and health material as I could find. I started seeing results, and loved the self-esteem boost I received from changing my body.
Supplements
I used whey protein of various brands, usually Optimum Nutrition. Also I tried Hydroxycut, but hated the side effects so I discontinued using it.
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Sample Diet
Breakfast (5 am)
- 2/3 cup dry stone cut oats
- scoop of whey
Post Workout
Lunch
Afternoon Snack (3 pm)
Dinner
- Chicken/other lean protein
- Veggies
Pre-bed
Click Image To Enlarge.Seth Carmitchel.
Sample Workout
Monday
Tuesday
- Morning circuit training
- Ice hockey x 1.5 hours
Wednesday
- Morning circuit training
- Ice hockey x 1.5 hours
Thursday
Friday
Saturday
Sunday
Now that I am down to my desired body fat percentage, my goal is to gain lean muscle and get up to 170. Eventually I would like to get over 200 pounds lean and possibly compete in bodybuilding competitions. I have switched to four or five days a week lifting, with focus on specific body parts.
Monday
Tuesday
Wednesday
Thursday
Saturday
Click Image To Enlarge.Seth Carmitchel.
Suggestions
For all others interested in reinventing themselves physically, my advice would be: stick with it (discipline leads to results). And don't deprive yourselves of the things you love - have a cheat meal once a week. Once again thank you, and keep up the great work!
Click Image To Enlarge.Seth Carmitchel.
