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Message: <blockquote data-quote="Eosin the Red" data-source="post: 4103196" data-attributes="member: 168">Where Am I: I'm 6'7 and 220 lbs. Right at 10-11% body fat. Where Have I Been: I was basically 300 lbs sixteen months ago. I changed my lifestyle and actually overshot my weight loss goal dropping to 200 lbs before finding a way to add some healthy mass. I am still too thin ~ I have the dreaded "big dude syndrome" and don't feel right being this small. Exercise: Initially, I did 30-60 minutes of cardio a day, seven days a week. After 2 months I added in weight training. Everything started with faltering baby steps i.e. 10 minutes of cardio on day one left me sweating like a pig at a Texas BBQ. Currently, I do about an hour of weight training 4 days a week (the big lifts squats, deadlifts, standing presses, clean and press). 20-40 minutes of cardio 6 days a week ~ usually interval training as opposed to steady state cardio. I add in a pylometric routine once a week with things like depth jumps, jump squats, and box jumps. Total gym time each day is about 80-90 minutes.Nutrition: I eat every 3-4 hours. Mostly lean protein accompanied with fruits and veggies. I shoot for 10-15 servings of fruits and veggies a day - some days I make it, some days I fall a little short. I get 95% of my carbs from fruits and veggies. I don't eat bread, sugar, flour, or anything refined if I can avoid it (I do eat protein bars as a work snack). Protein wise I shoot for 200-250 grams a day to put on a little more muscle. Total daily calories varies from 3,500 to 4000.Goals: My overall goal is an 8% bodyfat by summer and I'd like to gain 20-30 lbs of muscle in the mid-term bringing me to around 250 lbs. I now do some personal training ~ my clients all come from health care (doctors and nurses). I am finishing the NSCA personal training certification and would like to continue training folks on the side. My hierarchy of training begins with Functionality, Form, Fitness, Flexibility, and finally Power.[soapbox]Health: This is what is all about isn't it? The initial impetus for the lifestyle change is related to a constellation of problems that began with the diagnosis of a sudden cardiac death syndrome [Heck, I even posted about it on these forums]. That led to 2-3 years of zero activity. My cholesterol skyrocketed --- even though I was on 4 medications by the end it was still too high. I was diagnosed with Metabolic Syndrome and was informed that I would be put on diabetic medications. Facing Scylla and Charybdis, I went to my heart doctor and asked to be allowed to lose weight and exercise (generally contraindicated with a SCD). Once approved, the endocrinologist gave me 3 months to make major changes. Today he calls me the poster-child for healthy living and diet. I still have the SCD but I am in the best shape of my life and feel better -- more alive -- than I ever have and I don't take any medications for cholesterol or diabetes. Diet and exercise offer more perks than a nice body and weight management - they are the keys to living well (in some cases, living at all). [/soapbox]</blockquote>

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