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Before:
326 lbs
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After:
206 lbs
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Vital Stats
Name: Caleb Germano
Email: nacho_man263@hotmail.com
Location: Queensland Australia
Height: 6'0"
Before:
Weight: 148 kgs (326 lbs)
Age: 18
Shirt size: 5xl
After:
Weight: 94 kgs (206 lbs)
Age: 19
Shirt size: Large
Why I Got Started
I was sick of looking at myself and seeing a fat unhealthy blob that would eat junk food all day and would barely do any exercise. When I was at school I played all sorts of sports and tried to participate as much as I could but usually I became out of energy and out of breath.
Click Image To Enlarge.Caleb Germano.
I tried out to make some school teams but never did because of my fitness and after so many failed attempts I just gave up and self-esteem started to drop. Then one day a friend of mine wanted to use my old weight bench because the gym wasn't open. He asked if I wanted to join in and after that I became hooked on lifting.
I managed to lose so much weight by cutting my calorie intake dramatically by not eating fast foods and cutting all sugar from my diet. Mostly the sugars were in soft drinks so if stopped drinking them altogether but if I felt like one I just grab a sugar free one instead.
Click Image To Enlarge.Caleb Germano.
Alongside the "diet" I also lifted weights, which seemed to be the big factor in the weight loss. Bodybuilding.com was also a big factor in which I got training tips as well as nutrition tips and I was able to set up my own upper/lower body split routine.
I didn't incorporate much cardio into my fitness routine but when I could I would walk to the shop or ride my bike to school just for a bit more exercise. I didn't take any supplements because I couldn't afford them and didn't know much about them at the time.
Diet
8:00 AM
Midday
3:00 PM
6:30 PM
7:30 PM
9:30 PM
Click Image To Enlarge.Caleb Germano.
Training
Monday: Upper body
Tuesday: Lower body
Wednesday: Upper body
Thursday: Rest
Friday: Upper body
Saturday: Lower body
Sunday: Rest
Day 1: Upper body
Shoulders:
Chest:
Triceps:
Biceps:
Back:
Day 2: Lower body
Quads:
Hamstrings:
Calves:
Suggestions For Others
Don't give up on your goals. It might take a while but eventually you will reach your goals if you have the mindset and determination, it took me over a year to change myself but I did it gradually and now I'm a shadow of what I used to be and loving it.
Click Image To Enlarge.Caleb Germano.
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