*6 Month Transformation Group* (Jun-Dec) Continued Support For Pogressive Results!

[Webber91]

I didn't want to do sprints today, so instead I busted out a circuit training session I made up. It was so intense!

4 sets rows - 6-8 reps
4 sets dumbell bench - 6-8 reps
4 sets barbell lunges - 6-8 reps
4 sets pullups - 10 reps
3 sets hanging leg raises - 12 reps

After each set I went straight on to 40 seconds of skipping, then went straight back to my next set of the exercise. Had NO rest between any of the exercises

[timsmish]

40 y/o male
Height: 6 '
Weight: 217 lbs --> 213 lbs
Bodyfat: 25% ---> 10% BF
Arms: 14 in ---> 15 in
Waist: 40 in ---> 37.5 in
Chest: 44 in ---> 44.5 in
Neck: 18 in ---> 17.5 in
Hips: 40 ? in ---> 39.5 in
Thighs: 24 ? in ---> 24 in

GOAL -- 19 inch biceps !!! And bring out my abs!!

March 1 2009 & May 31 2009 pictures below.

[MrsTimsmish]

39 y/o
Height: 5' 2"
Weight: 137 lbs ---> 122
Bodyfat: 28% ---> 20.5% BF
Arms: 12.5 in ---> 11 in
Waist: 31 in ---> 26 in
Chest: 36.75 in ---> 33 in
Neck: 12.5 in ---> 12.5 in
Hips: 38.5 in ---34.5 in
Thighs: 22 in ---> 20.5 in

My goals haven't changed from 3 months ago (did the Mar 1 - May 31 transformation with my Hubby) -- lose some fat, tone my body and get a flat tummy -- well as flat as possible -- then after I reach those goals I will need to maintain, maintain, maintain !!


The pictures below are my before (Mar 1) and after (May 31) pictures from the other group -- can't wait to see my before and after pictures in December!!!

[nitromud]

Here are my beginning pics. I can't wait until I have the next set so I can see a difference.

[BePrecise]

So...this is the new hangout huh?

Looks like a pretty happenin' spot to me.

6 months is enough to keep me in check as I'll need something when the weather starts to get cold again.

[PuNk3rz]

Id like to join.
(as of June 1st)
Current Weight - 174 lbs
1st Goal - 165 lbs
2nd Goal - 150 lbs
3rd Goal - 140 lbs

(i find it better to have smaller goals at first because if i cant reach my main goal in time i just tend to give up. with smaller goals when i achieve them it makes me go that much harder)

[megacurie]

even though I dont post a lot in here, this thread has been helpful. Today I thought about skipping the gym. Looked in here and realized I need to get my ass over there. Now it done and Im happy, yay

[dr_robert]

Originally Posted by timsmish

GOAL -- 19 inch biceps !!! And bring out my abs!!

Originally Posted by MrsTimsmish

My goals haven't changed from 3 months ago (did the Mar 1 - May 31 transformation with my Hubby) -- lose some fat, tone my body and get a flat tummy -- well as flat as possible -- then after I reach those goals I will need to maintain, maintain, maintain !!

Awesome results so far, both of you. I can't wait to see how much more we can accomplish in the next 6 months. Keep pushing!

-DR

[norxcal]

Originally Posted by BePrecise

So...this is the new hangout huh?

Looks like a pretty happenin' spot to me.

6 months is enough to keep me in check as I'll need something when the weather starts to get cold again.

Man I HATE when the the weather changes and I start to feel unmotivated...

[bbenavides8829]

Originally Posted by MancScott

OK, i'm in got all stats and pics ready! Just finished the March1st - May31st Transformation, gonna post stats below just for reference and if anyone is interested..

01/03/09 - 291lbs, BF% - 33.9
31/05/09 - 255lbs, BF% - 28.5

Info: 23 Years Old, Warehouse Op
Goal: get down to 200lbs, While maintaining muscle and dropping BF% as much as possible.

------------
Work out program:
Day 1-Legs, 45Mins Cardio
Day 2-Chest, Tris, 45Mins Cardio
Day 3-Cardio, Abs
Day 4-Back, Biceps, 45Mins Cardio
Day 5-Shoulders, Calves, Cardio
Day 6-Cardio, Abs
Day 7-Free day!
------------

and pictures for starting here below..

Hey I've done this before and doing it again Just gained weight back due to a knee injury.. Word of advice, check out my blog bryanstransformation.blogspot.com if you don't believe me check the 1 month resulst the will be july 1st.. Lifting should only be up to an hour...period.. 45 min cardio after lifting is way to much. check out my routine

Work Out Schedule
(lifting does not exceed an hour)

Monday- Chest, Biceps, Abs, 15min Cardio low intensity
Tuesday- Legs, 15min Cardio low intensity
Wendsday- CARDIO 20min high intensity, Abs
Thursday- Shoulders, Triceps 15min Cardio low intensity
Friday- Back, Abs 15min Cardio low intensity
Saturday- CARDIO 20min high intensity
Sunday-OFF

here's what I mean by low intensity ex.. Treadmill 3-4pt incline at a 3.5 walking pace. trust me.. High intensity treadmill I do 15reps of 1min at 3 as speed then 30sec at 10speed

check out the blog oh to maintain muscle take a BCAA I use Extend. I also use Optimum Whey protien, BetaStax and Animal Pak (half the reccommended dosage.) pro source .net has the best Deals I've seen. If you want the results just hear me out I was skeptical at first too.I work out body building style..

[kiki25]

I'm in...

Terrible numbers =(

-25 year old female
-5'6
-weight: 171 lbs
-body fat 39%

I will put up my measurements later tonite when I get home from work.

Good luck everyone xoxo

[djz227]

Originally Posted by PuNk3rz

Id like to join.
(as of June 1st)
Current Weight - 174 lbs
1st Goal - 165 lbs
2nd Goal - 150 lbs
3rd Goal - 140 lbs

(i find it better to have smaller goals at first because if i cant reach my main goal in time i just tend to give up. with smaller goals when i achieve them it makes me go that much harder)

WOW! You're off to a great start. You've done an incredible job so far. Congrats on that, especially for someone your age to stick with it for so long. Are you in this alone or do people at home help you?

[timsmish]

Originally Posted by kiki25

I'm in...

Terrible numbers =(

-25 year old female
-5'6
-weight: 171 lbs
-body fat 39%

I will put up my measurements later tonite when I get home from work.

Good luck everyone xoxo

welcome Aboard KIKI25 I hope you meet all your goals...

[djz227]

Originally Posted by kiki25

I'm in...

Terrible numbers =(

-25 year old female
-5'6
-weight: 171 lbs
-body fat 39%

I will put up my measurements later tonite when I get home from work.

Good luck everyone xoxo

Welcome
(and good luck)!

[MrsTimsmish]

Originally Posted by kiki25

I'm in...

Terrible numbers =(

-25 year old female
-5'6
-weight: 171 lbs
-body fat 39%

I will put up my measurements later tonite when I get home from work.

Good luck everyone xoxo

Numbers are just numbers and all of us started somewhere kiki25

Good luck !!!

P.S... I'll be here kicking your butt and at work too!!!

[norxcal]

Just had my first real intense leg session in a while (old gym had no squat rack)


LEGS ROCK!

[PoundinThunder]

as of earlier today,

276lbs

goal: to get to the point where i want to get bigger. if that makes sense lol. but for numbers sake, 230

[b2dragun]

I started a few days early, today marks one week. I have lost 5lbs...this is gonna help me stay motivated. Thank you to everyone that shares all this knowledge in the forums. I feel great and am never hungry, thanks.

[Rutgers911]

Is it to late to join? If not

I'm a tri-geek, cyclist and a lifting fool...I am CSCS certified so my training is quite the mix... I lift my upper body usually with a mix of Olympic lifts and auxiliary lifts thrown in and the title of my current routine is "Work the pretty muscles to look good in wedding gown" as far as my lower body routine I lift lower for function...like I said I'm an endurance / cyclist first so all my lifting has a purpose to improve those aspects....

23 y/o female
Height: 6'
Weight: 159
Body fat: 23 % I think a bit high I take it with my scale so I know its off but just want to keep seeing it go down / maintain

I'm getting married next month and the only thing that will really d-rail me is if I get pregnant over the course till December...My goals are to get down to 145- 150lbs and 18-19% BF and maintain...I'm a fat kid at heart so my problem really is maintaining it....








And I want to look like this:

[Wimbeast]

I did legs/back today

4 sets of squats (squatted 230 today)
4 seats of standing rows
4 sets of quad raises
4 sets of seated rows
4 sets of legs press

then i did 3 sets of 5 pull ups.

[Rutgers911]

MrsTimsmish

Congrats on the great progress already! I can't wait to see what you will look like in 6 more months!

[dr_robert]

Originally Posted by kiki25

I'm in...

Terrible numbers =(

You know, based on your avatar pic I'd have never guessed that your weight or BF% was that high. You look much better than the numbers suggest.

Originally Posted by Rutgers911

I'm a tri-geek, cyclist and a lifting fool...

Haha, awesome to see another cyclist around here! My usual hangout is bikeforums.net (same screen name), so I was starting to feel pretty lonely on BB.com.

I can't do tri's though. The cycling & running I can handle (I'm not much of a climber at my current weight, but when I get closer to 200 lbs I do pretty well for a Clyde), but I'm an awful swimmer. I can keep my head above water, but over any kind of speed or distance I'm useless. I even took lessons when I was a little kid, but I just never got the hang of it.

-DR

[Rutgers911]

Originally Posted by dr_robert

Haha, awesome to see another cyclist around here! My usual hangout is bikeforums.net (same screen name), so I was starting to feel pretty lonely on BB.com.

I can't do tri's though. The cycling & running I can handle (I'm not much of a climber at my current weight, but when I get closer to 200 lbs I do pretty well for a Clyde), but I'm an awful swimmer. I can keep my head above water, but over any kind of speed or distance I'm useless. I even took lessons when I was a little kid, but I just never got the hang of it.

-DR

I was the same way, I started off mountain biking and since switched more to road racing... I too almost drowned my first day in the pool...hahaha I found out very quickly that swimming actual laps in a 25m pool is nothing like just goofing off in the backyard pool...

You should look into the 0to1650 program
http://ruthkazez.com/ZeroTo1mile.html

It takes you from basically no swimming to being able to swim a mile over the course of 6 weeks...swimming is such a great workout and great for some cross training

[ohfear]

Originally Posted by Rutgers911

23 y/o female
Height: 6'
Weight: 159
Body fat: 23 % I think a bit high I take it with my scale so I know its off but just want to keep seeing it go down / maintain

I'm getting married next month and the only thing that will really d-rail me is if I get pregnant over the course till December...My goals are to get down to 145- 150lbs and 18-19% BF and maintain...I'm a fat kid at heart so my problem really is maintaining it....

welcome! and congratulations on getting married!
that's an awesome goal to work too i think your halfway there already looking good

Originally Posted by kiki25

I'm in...

Terrible numbers =(

-25 year old female
-5'6
-weight: 171 lbs
-body fat 39%

I will put up my measurements later tonite when I get home from work.

Good luck everyone xoxo

best of luck to you kiki
really hope you get to where you need to be and don't forget to ask us anything

hope everyone is having a grand spanking awesome day

about to go and pump zee iron

[ohfear]

as I promised i'm posting up two pics (front and side) I took on the 1st of June

[ohfear]

Originally Posted by Webber91

I didn't want to do sprints today, so instead I busted out a circuit training session I made up. It was so intense!

4 sets rows - 6-8 reps
4 sets dumbell bench - 6-8 reps
4 sets barbell lunges - 6-8 reps
4 sets pullups - 10 reps
3 sets hanging leg raises - 12 reps

After each set I went straight on to 40 seconds of skipping, then went straight back to my next set of the exercise. Had NO rest between any of the exercises

I think after I finish my current routine i'm gonna go back to full body circuit training.
I used to do this for a while and it melt my fat like butter, anything that gets the heart right up ... right?

[Right0]

so are we posting pics once a month in this thread too ? or new rules ?

[dr_robert]

Originally Posted by Rutgers911

I was the same way, I started off mountain biking and since switched more to road racing...

I started with freestyle BMX waaaay back in the day, then switched to MTB when I out-grew 20" bikes. I've dabbled in DJ and park / urban FR, but switched to road geometry a few years ago when I realized that 90% of my saddle time was on flat pavement. My current rides are an '06 Giant OCR C3 (upgraded to full 105) and an '08 Bianchi San Jose (SS in full commuter regalia). I have an '04 Specialized Hardrock as well, but it's on semi-permanent loan to my GF's teenage son.

In other news, my weekly "official" weigh-in was today (I chart my progress first thing every Wednesday, before breakfast): 234.4 lbs., 24.4% BF. That's a drop of 5.6 lbs & 0.8% BF from last week! Unfortunately about 2 lbs of that was LBM, but hopefully most of that was water weight. I'll keep an eye on it & adjust my diet (increase cals) next week if necessary.

Also, if anyone's considering "chemical assistance" through energy / weight loss suppliments, I just started a Slim Xtreme cycle and my initial impressions are extremely favorable. Stim-based supps aren't necessarily for everyone (insert standard disclaimer / legal speak here), but I've experienced good results with stims in the past, and so far I'm very happy with this product. If anyone is interested, my detailed / semi-ongoing review can be found here: forum.bodybuilding.com/showthread.php?t=116758371

-DR

[Grizzlyboy90]

Good luck dude. You put some work on the weights you would be good!

[KingOfChaos]

Originally Posted by timsmish

40 y/o male
Height: 6 '
Weight: 217 lbs --> 213 lbs
Bodyfat: 25% ---> 10% BF
Arms: 14 in ---> 15 in
Waist: 40 in ---> 37.5 in
Chest: 44 in ---> 44.5 in
Neck: 18 in ---> 17.5 in
Hips: 40 ? in ---> 39.5 in
Thighs: 24 ? in ---> 24 in

GOAL -- 19 inch biceps !!! And bring out my abs!!

March 1 2009 & May 31 2009 pictures below.

I see you got some new ink, too. lol