Jim

First of all a Big THANK YOU for serving your country and making the sacrifices you have made! I'm sorry I may not be able to help you with some of your questions about your food meal or what supplements you should take, but I know Tim should be able to help you with that. I just wanted to hopefully offer you some motivation.

I have many family members who are or have served in the military and also have some serious health issues due to their time in service. So I kind of understand your limitations.

My husband travels a lot with work also and doesn't always have access to a gym. So him and the other guys he travels with will take some, easy to travel, equipment with them like a pull up bar. They will pack an extra bag with just lighter weight work out stuff and healthy food and snacks that they may not find where they are traveling to. For exercise they will run the stairs, do crunches, push ups whatever they can in their hotel room. You just may have to be creative. I understand cardio may be an issue for you. So just do what you can. If walking is all you can do, than do that. Instead of running up and down steps try walking up and down steps, but maybe do it a few times a day.

If you have a gym membership, than utilize it. Most people don't know this but most gyms will offer you a personal trainer free once a month. I have one and he is the one who told me about this program. So once a month he gives me a new workout routine in line with this program. It makes it easy for me as I am fairly new and I wouldn't know where to start on my own. With this trainer once a month he takes all my measurements and body fat % for me. This way I can see my results more easily. If you have not tried this, I would recommend doing so. He helped me find my level 10. I didn't realize how strong I really was. (For a girl that is) lol

I believe you are already taking the first step by wanting to do something to change your life and asking for help in doing so. So hats off to you!

My advice is use these forums, they are filled with great people and great advice! One thing I did to keep me accountable and motivated is I started a blog. I log whatever I am feeling along with my measurements, pictures along the way through this program. This way when I get to a point to where I might get discouraged, then I look at how I was at the beginning. (Mind you I am just starting my 5th week)

I hope I was able to help you some.

Good Luck!

Zavi

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Jim,

I can’t begin to imagine how difficult it must be for you to perform any exercise program with your medical condition.  What I truly believe is that anyone who wishes to achieve a better quality of life must dig deep within and remain motivated not for just 12-weeks, but the rest of their natural lives, and this my friend sounds like the person you wish to be!

With regards to medical conditions, I tried twice to enlist in the Army (18 yrs. of age / 20 yrs. of age) and both times I was 4F’d due to a heart condition. Simply put, they told me that they did not want me dropping dead during basic.  So, as you can imagine this planted a seed of doubt deep in my mind with regards to my ability to exercise.

When I was a child I acquired a Tuberculosis Germ, which simply makes me a little less active or lethargic than I would be if I didn’t have it.  And finally is my underactive Thyroid, which also makes me less active, irritable and sometimes depressed.

Now I could have used any of these as excuses not to move forward with my commitment to get healthy, and I am not telling you these things in an effort to make light of your condition, I am simply trying to express to you that if you truly want it bad enough, you too can succeed!

Okay, let’s get back to the problem at hand - YOU!

WEIGHT.  The first question I would like to ask is, do you wish to lose all 60 pounds in the 12-week competition or are you setting a goal for say 16 or 24 weeks?  While I believe losing 60 pounds in 12-weeks is quite possible for some (very few), it might be too much of a challenge due to your work schedule and we want you to be honest with yourself so as to help your state of mind, which too contributes to weight loss in a big way.

Let’s say you lost 30 pounds at the end of 12-weeks, and then take your photos even if you didn’t reach your goal so that you can use them to motivate you to enter the next competition.  Take a small break form working out so hard and then take new photos and enter the competition a second time.  This will help you to stay motivated and will keep you on track to success.

With regards to the 34” waist, I’m 6’ and have a 33” waist so 34” isn’t so bad.

TRAVEL ISSUE.  I just read Zavi’s reply and she’s spot on!  I would try everything she suggested.  I realize that most overweight people don’t like going to new gyms and this might keep you from using hotel weight rooms and if so you might invest in some resistance bands.  I know that might sound silly, but they will help during your time out of the gym.  You can also do body-weight exercises in your room like Prisoner Squats, Push-Ups, Lunges (be careful to do these properly), Planks, Tricep Bench (chair) Dips and if you don’t mind carrying a pullup bar in an extra bad like Zavi suggest, then a few negative Pullups will round out your in-room exercise plan.  This is also a great time to get in more Cardio and there’s nothing better than stairs.

EXERCISE PLAN.  Once you’ve read the Body-for-Life book, if you have any other questions I would be happy to send you the routine I used.  And yes, I followed Mr. Phillips plan to a tee through the first 8-weeks and then added some super-sets to my plan for more cardio - - - lots of belly fat.

MEAL PLAN.  Not bad, but could use some tweaking.

• -       Oatmeal: Steel cut oats are much better for you, but a pain to cook.  An option that I use is Coach’s Oats (coachsoats.com) because they’re microwavable.

• -       Protein shake always a good choice especially if you aren’t going to eat breakfast for an hour or so after you wake - this stops your body from cannibalizing itself (eating at your new lean muscle).  Remember what your mom told you, breakfast is the most important meal of the day and she was right.  So, if you can get out of bed and eat breakfast versus a shake that’s what I suggest.

• -       Almonds are a good source of fats and proteins, but should be reserved for a snack - not a meal.

• -       Myoplex bars and shakes are awesome, but many of them are high in calories and should be reserved for a meal replacement and not always a snack.

• -       Lunch should always have a good slow digesting carb source such as beans or brown rice and dinner should never have a slow digesting carb source.  I personally eat only raw spinach for dinner with my meal if I have a carb source at all.  NOTE: carbs are important for many reasons and one of the most important reasons is to carry the protein to the muscles and that’s why I suggest getting them in early, especially after a workout.  Sam’s Club and Costco sell pre-cooked chicken breast that you can microwave anywhere in less than four minutes and they actually taste good.

• -       Cottage Cheese or Casein Protein shake are both great choices.

• -       Supplements are essential to a healthy body and the ones that I mentioned to Zavi are great supplements to aid in weight loss.  When purchasing a Green Tea Extract I suggest getting one that has the highest amount of EGCG (Epigallocatechin gallate).  CLA should be taken after every meal (not snack) and L-Carnitine anytime, best before your workout.

-       Here are some other supplements that work for me:

• Phos Force - the best pre-workout on the market as far as I’m concerned.

• ZMA - Magnesium & Zinc - take at bedtime

• BCAA’s - An important Amino Acid to repair and build muscle

• L- Arginine - Another great Amino Acid

• HMB - Decreases protein breakdown from strenuous workouts

• Glucosamine & Chondroitin - Good for the joints (especially when you get older like me)

GOING THROUGH THE MOTIONS: That’s kind of where it all begins and then one day you’ll actually get excited about working out and then you’ll become this person who feels less than human when you don’t get your workout.

I had never lifted a weight in my life until about four years ago, and I got into pretty good shape, but then my things in my life went south and I too became depressed and let it all go.  That was until I went to the doctor last year and he told me that I had been the victim of a silent heart-attack.  Reality set in and I knew that if I were going to see my children grow up that I had to pull myself together and get back at it, and that’s exactly what I did and exactly what you can do too if you truly want to.

I truly hope that you find some of this information helpful.  Reach out to me anytime and I will do everything in my power to help you make it to the other side.

Sincerely,

Tim Mardis

PS - I salute you for your service my friend!!!

PPS - Here's an inspirational story that might help you - http://bodyforlife.com/success-stories/joshua-sundquist

Tim/Zavi,

I want to again thank the both of you for responding to me. You are correct that exercising is very difficult for me, but I am certain that with your help a plan will be formulated so that I can overcome my demons. I do agree, I am going to have to dig very deep within myself to prevail not only to become more motivated but keep that motivation.  I know this is important for a better quality of life not just for 12 weeks but the rest of my life.  If not there is a probability that I may not be around to enjoy the golden years as in the last year my health has gotten worse by gaining 40+ lbs.  

I’m sorry that you were not able to join the service in your younger years. I thank you for trying to join and support our freedom. How are you now with the condition?  I suspect that you have overcome your or able to cope with your demons by winning the challenge.  Congrats to you!!!!  I can relate to your problems especially being less active, irritable and depressed. I again agree that if a person wants something bad enough they will do anything to overcome.  I think some of my problem is the depression as I often lack motivation.  However, enough is enough and it is time to get moving with this transformation.

I am going to take a look at my supplements and figure out what exactly I need to do? I currently have Amino Recovery by BB.com, Multi-vitamins, fish oil,  T-Up Black and Spirodex and protein powder.  This with what you are recommending is a lot.  Would it be possible for you to break this down to the top must haves?  Below are some of your recommendations.

 Phos Force - the best pre-workout on the market as far as I’m concerned.

 ZMA - Magnesium & Zinc - take at bedtime

 BCAA’s - An important Amino Acid to repair and build muscle

 L- Arginine - Another great Amino Acid

 HMB - Decreases protein breakdown from strenuous workouts

 Glucosamine & Chondroitin - Good for the joints (especially when you get older like me)

When I mentioned losing the 60 lbs I simply was just thinking it would be nice. I do not want to set goals that are not achievable in the 12 weeks. Maybe we could shoot for the 30 lbs. I do know I want a 34” waist or even smaller. I have a closet full of clothes that I can no longer wear because I have gotten so large.  My wife is starting to purchase me 38” and that is dreadful.  I do like your plan about formulating goals that can be obtained and then continue on after the first 12 weeks.

I will look to incorporate the things that Zavi mentioned. I know that being on the road will be challenging, but we’ll overcome. I actually thought about purchasing that 10 trainer program I see on TV, but not sure if that would be a wise purchase.  

Zavi, you had mentioned that your husband and co-workers find ways to adapt.  I will not get much support from mine because all they like to do is drink beer.  I don’t take part because of all the medication I am taking so this is a solo trip.  I do like all of the ideas you are presenting.  I do have a membership to 24 hour fitness and when I am in an area where they are located I will use for sure.  I checked with my gym and they do not offer the free service.  I guess it is all about the money.  

You know I have been wanting to make a change, but just having problems with direction. For example, I’ve spent so much money on supplements thinking I know what I am doing. That is why Tim’s advice is going to be great.

I am going to have the Body for Life book completed by the end of the week.  When this is done I will formulate a plan and send to you so that feedback can be given. Do you think that I should follow the program as outlined or for both exercises per body part do the 12/10/8/6/12? I do plan to walk my stairs in the evening 5X per week to help accelerate the belly loss and hopefully build on my endurance.

This week I am going to document my meals and send for review and feedback as well. You mentioned steel cut oats?  I have never heard of these before.  

Thanks both of you for providing comments and feedback.  I went to the gym today working on that cardio.  Perhaps we could have a kick off date of next Monday of everything can be sorted out.

Jim,

First and foremost, it is truly my pleasure to help where I can.

Like you, the first time I worked out (a few years ago) I bought way too many supplements and it turned out most didn't really work.  However, over the past several years I've researched the supplement industry very diligently and I feel that I know what works and what doesn't.

As for your choices, the T-Black (D-Aspartic) is not a bad choice, but a male hormone supplement that I would highly suggest is Tribulus Terrestris, and it's cheap!  As for your choice of thermogenics, I've heard of that brand but don't know anything about it.  The one that I see recommended all of the time (and have taken it on occasion myself) is Oxy Elite Pro.  And remember not to use these for extended periods.

I suggest that you use what you have and when you run out of those then you can consider other choices.

With regards to the supplements that I suggested, I'll give you the 411 on them:

Phos Force - I've used some of the so-called best pre-workout products and while many of them give me the get-up and go to get the most out of my workout, I find this product works best and it's about half the price of the others.

ZMA - Magnesium & Zinc - this is another male hormone repacement supplement and helps repair your muscles while you sleep.

BCAA’s - This is a must!!!  You will find BCAA's in many other supplements and even many post-workout shakes.  Which you must always drink a post-workout shake within 45 minutes of your workout.

L- Arginine - Another must have and also in many other supplements.  If any supplement your taking doesn't have it then I would suggest getting some.

HMB - It's good, but not really necessary.

Glucosamine & Chondroitin - It's really good if you have sore joints; it has really helped with my squats and lunges.

And yes, follow Bill Phillips plan to the tee until you feel more comfortable in your exercise plan.  Once you reach that point I will provide you with a more intense workout plan.

You can buy Steel Cut oats at most national chain grocery stores; usually around the regular oatmeal.  Some cook more quickly than others and this makes it difficult for many people to get them every morning, but Dr. Oz and I highly recommend them.  Again, you can order Coach's Oats online and they cook in 4 minutes.

Let me know if there's anything else you need!

Sincerely,

Tim Mardis

2011 Men's Body-for-Life Champion, 46+

Jim,

Checking in to see how everything's going.  Send me an update.

Tim Mardis