Joined September 2010
Weight History

Start Weight
189.0 lb
Lost so far: 11.0 lb

Current Weight
200.0 lb
Performance: gaining 0.3 lb a week

Goal Weight
190.0 lb
Still to go: 10.0 lb
I'm 39 year old man that has lost 75lbs (243lbs - 168lbs) four years ago by cutting calories, and keeping it off since. I've lifted heavy weights since then and now gained muscle - I'm about 183lbs now and 12% body fat. I'm on a new exercise program and go t the gym 4 times a week, so that I can gain more muscle and get down to 11% body fat.

My diet has been high protein - the recommendation is 1.5 gram for every lb you weigh if you are trying gain muscle, so I intake 300 grams of protein daily (at least I try to) and low fat, calories about 3,000 daily.

Lots of the following:
Egg whites - Boiled or scrambled - 8g protein, 0 fat.
Fage 0% or nonfat greek yogurt - plain (nothing added) 18g protein per cup, 0 fat.
Wheat bread - with Strawberry preserves for me :)
Grilled chicken
Optimum Nutrition Whey Protein shakes - very lean, high protein.
Black beans
Brown Rice

Don't forget the Veggies!


This is me!

Keep on Keepin' on. :)

Jodawg's Weight History


last weighin: losing 1.1 lb a week Down

Jodawg's Latest Posts

Squats Stink!
Squats are one of the BEST workouts for a healthy lifestyle and weight loss and target the following muscles:

Legs - The largest set of muscles on your body!
Core - Squats, if done properly improve core strength and define abs.

There are lot of You tube videos you can watch on proper form, which will help you.

Of course, you are going to be SORE for good 5 days after, for the the first month you do them Smile , but it will payoff in the long run.
posted 06 Apr 2016, 12:29
Jodawg has submitted 1 post

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Jodawg's journal

29 April 2018

I started bulking up, now up to 200, mostly muscle gains but some fat too. Starting my shred diet this week to get to 190!
on diet Jodawg's own diet  

01 December 2014

Gained muscle mass
on diet Jodawg's own diet  

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