www.fitTURK.com

UPDATE: I get bunch of comments/questions/critics from newbies on my "form", while they actually mean ROM-range of motion. As in a pullup starting from zero, and going all the way up almost touching chest to the bar, I am against it. Here is good article about ROM: http://jasonferruggia.com/should-you-always-use-a-full-range-of-motion/
"Sometimes a full ROM can be dangerous"

Hello Folks.
I am 6'3'' and 190-195 lbs as of 2010.
in 2009 185-190, in 2008 180-185, in 2007 started at 220lbs fat and got to 178 lbs, that's -42 lbs lost in 4 months...

I am a veteran athlete from Turkey, who got in to fitness after moving to states. I rowed in and after college, became pro then when I felt like it's getting late, I took an opportunity for grad school scholarship and moved to the USA in 2004. You know the rest of the story, couldnt adapt to regular life, got fat, sick, booted...

Fortunately, I picked up P90X, added some salt and pepper and rediscovered life. Won P90X Fitness game and got the $10k top prize. Most importantly, became a warrior...

Life has been fun since then.. : )

My current program: 1 week of P90X (I sub the cardios with rowing and ellyptical), followed by 1 week of Core. In this Core week, I do some interesting stuff, check out my "functional core and upper workout" videos, sprints, and some weights on machines rather than free weights.

My initial fat loss diet: During my original P90X round, I had to lose weight, so I sticked to "p90x fat shredder" diet all the way, capped off at 2000 cals a day. Did doubles version, with more extra lite cardios.

My current diet: After I got dipped at 178 lbs and spent about 4-5 months there, I decided to put on muscle. I tried various stuff, some worked, some didnt and caused fat gain. You have try and see what works for you. What works for me now is: 1 gr protein per lean muscle mass=180 gr for me. I eat veggies, salad and fruits as much as i can, no limits (I cant get full easily :(.. ). Lunch time I eat about 1 lbs of meat preferably fish, then chicken. I try to avoid beef after watching Food Inc. After each workout, I drink a strong protein shake with 60-75 gr proteins in it, that's like late afternoon. I love sushi, too.. And I eat nuts everyday. My handicap is I like partying, and when I go out I drink. If I average out my weekly intake it's about 2 tall drinks a day, mostly vodka w/sugafree redbull. I cut drinks and I lose 3 lbs on 2 weeks.. I avoid deserts, I prefer fruits, carbmaster yoghurt... I recommend testing various stuff and observing. Each metabolism is different. Example: I cut down carbs too much, fat loss very good, but no muscle building.. I cut down cardios, decrease in fitness performance.

Supplements: Post workout shake(75 gr Protein+ 5-10 gr Creatine+ 15 gr BCAA I prepare it myself), Preworkout shake (began like mid 2010 and benefited, currently I like "1mr"), Amino 3000 pills before workout, mutivitamins.

Check out my profile at BB: www.TeamBeachBody.com/fitTurk
and if you order your product from there at no extra cost, I am assigned to you as your coach for free, respond your questions and such.. Just another comrade : )

Let's do some serious damage!
Turk
MDB Fitness Champ March, 2008
$10,000 Top Prize Winner

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