My 12 week transformation.......So far!

therookie · 11-07-2009, 09:05 PM

I say so far, because though its been 12 weeks now, I am determined to go 12 more weeks. I went from 209lbs to 185lbs in that time span. I would guess that my BF is around 18-20% so I would like to get that somewhere around 10%. I'm hopeful that another 12 weeks will get that done. I didn't really go on a strict diet, just cleaned up my eating a bit. Stopped eating fried foods, fast food, went from eating two meals a day to 5-6 meals a day. Nothing too strict because I want to be able to maintain it once I get there. Any critiques, good or bad, are welcome.

RaaawR · 11-07-2009, 09:09 PM

Good job brah!!

Wow, those arms look good (no homo)

readyforthepain · 11-07-2009, 09:26 PM

great job brah keep it up

mass4dayz · 11-07-2009, 09:32 PM

Not bad for just 12 weeks! If you can copy that success for another 12 you are going to be one ripped mother!

therookie · 11-07-2009, 09:42 PM

Thanks guys. For the next 12 weeks I'm going to add some more cardio to my routine. I gotta get them abs to come out at all costs. Lol.

-genESIS- · 11-07-2009, 09:55 PM

You look great for 12 weeks, congrats man keep up the good work. How much cardio do you do in your current routine?

therookie · 11-07-2009, 10:22 PM

Quote:

Originally Posted by -genESIS-

You look great for 12 weeks, congrats man keep up the good work. How much cardio do you do in your current routine?

I currently only do cardio three times a week consisting of about 30-45 min. Not really enough I don't think. Gonna shoot for five times a week. I was wondering if anyone knew if it is ok to do Abs every day. Lots of people tell me you can do them every day because of the small muscle fibers (or something like that) while others tell me you shouldn't do them every day just like any other muscle. Can anyone explain?

therookie · 11-08-2009, 09:06 AM

bump for answer to my question please....

xxtotuxx · 11-08-2009, 09:15 AM

Damn that's amazing. Good Job!

Pr3y · 11-08-2009, 09:27 AM

Good Job for 12 weeks, keep it up.

therookie · 11-08-2009, 09:30 AM

Thanks again guys, I had a question on whether or not its ok to do ABS everyday. I am on a quest for "perfect" abs this next 12 weeks, and as I know abs are made in the kitchen, I believe I have that part under control. I just want to know if you can do abs every day or should you do them every other day, or three times a week etc. etc. Thanks in advance for any help you can provide.

humbaba621 · 11-08-2009, 09:31 AM

Quote:

Originally Posted by therookie

I currently only do cardio three times a week consisting of about 30-45 min. Not really enough I don't think. Gonna shoot for five times a week. I was wondering if anyone knew if it is ok to do Abs every day. Lots of people tell me you can do them every day because of the small muscle fibers (or something like that) while others tell me you shouldn't do them every day just like any other muscle. Can anyone explain?

It's all about the diet to get abs man. Do them a few times per week, keep losing weight, and they will come out. As long as you hit them hard you will not have to do them everyday.

Btw, looking great (no homo)

therookie · 11-08-2009, 09:35 AM

Quote:

Originally Posted by humbaba621

It's all about the diet to get abs man. Do them a few times per week, keep losing weight, and they will come out. As long as you hit them hard you will not have to do them everyday.

Btw, looking great (no homo)

Thanks man, think I'm going to start doing them Mon, Wed, and Friday and see how that goes. The diet is a new way of eating for me. Nothing too strict just no junk, fried or too much fatty food. Wasn't very hard either. I thought I would be craving other foods but my body didnt crave any junk food the whole 12 weeks. Looking forward to the next 12 for sure. This is the lightest I have weighed in 20 years.

RiverRock · 11-08-2009, 09:59 AM

good job. keep up the solid work.

dawnoffatex · 11-08-2009, 09:59 AM

Nice man, looking good (no homo)

Aliman · 11-08-2009, 02:29 PM

Good job

were you in good shape before? cos your shaping up pretty well

therookie · 11-08-2009, 03:12 PM

Quote:

Originally Posted by Aliman

Good job

were you in good shape before? cos your shaping up pretty well

The first pic of me sideways is what I looked like 12 weeks ago. The ones in the red shorts are now pics. So I guess you can say NO I wasn't in good shape before.

mass4dayz · 11-08-2009, 04:46 PM

Quote:

Originally Posted by therookie

Thanks again guys, I had a question on whether or not its ok to do ABS everyday. .

I personally do abs everyday. Mon wed and fri. I do a total ab routine with the in between days I hit them lightly after my workout. Seems to work for me. I wouldn't work them intensely every day though. But a light ab workout in between intense should be fine. Just my opinion though, I am not an expert.

therookie · 11-08-2009, 11:34 PM

Quote:

Originally Posted by mass4dayz

I personally do abs everyday. Mon wed and fri. I do a total ab routine with the in between days I hit them lightly after my workout. Seems to work for me. I wouldn't work them intensely every day though. But a light ab workout in between intense should be fine. Just my opinion though, I am not an expert.

thanks for your input. I would love to get other peoples input on this topic if it hasn't been beat to death somewhere else already.

Gabriel01 · 11-09-2009, 02:43 AM

That's amazing progress. Keep it up man!!

mrdee555 · 11-09-2009, 05:40 AM

Yea excellent job mate keep it up..

tashakor · 11-09-2009, 07:17 AM

This is my ab routine and it's working great

Day 1: Obliques
Day 2: Lower abs
Day 3: Upper abs
Day 4: Rest

....and continue the cycle. Great transformation for 12 weeks!

outofshapeguy · 11-09-2009, 11:18 AM

you should probably just do abs on your rest days. i myself work out 5 days a week and have 2 days off in a row, i do my ab workouts on these 2 days.