When I graduated from high school in 1998, I weighed about 120 pounds. I considered myself to be a hard-gainer, but found out that I played so much basketball (30 hours a week at least) that it didn't matter what I ate. While in college in 2001, I found a Web site about building muscle. I followed the advice on the site and by the time I was out of college, I weighed 175 pounds and had a wrestler's body, although I did get fat in the stomach.

I continued to do manual labor jobs and it didn't matter how much beer I drank or how many Oreo cookies I ate right before I went to sleep, I just hovered around 160-165 and didn't get any fatter.

In 2005, I began working as an independent contractor selling library books and spent most of my time driving, so I was no longer doing manual labor. I was still drinking heavily and eating fast food to save time. I would eat a double cheeseburger, large fries, large soda, and eat the same thing three hours later!

It hit me July 2005 when I was at my uncle's house eating some barbecue. I stood on the scale and was at 190 pounds at 5'6" and a small frame to boot. My fairly muscular cousin who's 6'2" stood on the scale and weighed 180. It hit me BIG time! I gotta lose this weight!

I lost some weight by just eating Subway and drinking water or tea. I got down to around 175 by Christmas, but it wasn't good enough for me because I wanted to be lean and at least somewhat muscular.

I bought the Gaining Mass Weight Loss Book and did cardio 3-4 times a week for 60 minutes each session at 75 percent of my target heart rate. I prefer the stationary bike to help my knee problems.

I lifted weights three times a week for 45-60 minutes each session. I ate six meals a day following a 40/30/30 ratio for my daily consumption.

Forty percent of all calories came from protein, 30 from carbs, and 30 from fats. I based my daily caloric intake on my Lean Body Mass (body weight - body fat) x 12.

For example, I was 173 pounds with 23 percent body fat. 173 x (1-.23) = 133 pounds LBM x 12 = 1600 calories a day. On lifting days, I had 2000 because I consume a 400 calorie recovery shake immediately after I'm done lifting weights. NO TRANS FATS EVER!

Here Is My Progress

I find a lot of support through our online community.

Sometimes work gets in the way, which is why I have moved all training to first thing in the morning. Besides, by doing this, I kick start my metabolism, testosterone levels are at their peak, and I can enjoy my time off of work.

When I first started, I took a photo of myself and a photo of my ideal goal body (Matt McConaughey) and taped them on the mirror I use every morning to brush my teeth, shave, etc. This helped serve as a daily reminder of what I was and what I want to be.

My only setback was an injured shoulder from too many reps in one setting. I was out for only three weeks so no major setbacks have occurred.

NOTHING is going to stop me from reaching my goal and keeping my goal!

Brett F., Texas
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