Hello everyone,
I have recently dedicated myself to a body transformation once and for all! I have been SO skinny all my life and I wanted to make a change. So I took multiple photos on January 10th, 2012 and weighed myself at an embarrassing 144lbs. I have never really weight trained since High school and even back then, it was wimpy gains. My whole life, I have never weighed more than 150lbs.
That being said, I am currently 11 weeks into my program and it seems to yield some results that I was not expecting. So far, I have gained 12 lbs(156lbs as of today) and am very happy with where my body is going.
Let me know what you all think.
PS: 1 question I couldn't find a quick answer to was this: When can a begginer expect to hit a plateau? (I've been doing the same routine for 11 weeks)
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04-06-2012, 09:16 PM #1
Feedback please! 11 week Transformation
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04-06-2012, 09:22 PM #2
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04-06-2012, 09:33 PM #3
Thank you,
-Current intake = 200g Protein, 370g Carb, 90 Fat.
-Exercises = Bench Press, Shoulder Press, Dumbell curls, Pull ups, Barbell Rows, Deadlifts, sit-ups.
-I allow 4 rest days for each muscle group before I train them again. So its kind of like a group & split routine. (Push day, Pull day, leg day) Although I've been slacking on my legs for the past 5 weeks....
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04-06-2012, 09:40 PM #4
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04-06-2012, 09:51 PM #5
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04-06-2012, 10:04 PM #6
I appreciate the comment, but no - I don't have "good genetics". As you can see, I have a very small bone frame and I have always been underweight my whole life. I blame my fast metabolism for that.
And to address your second point -
This is indeed 11 weeks. The newspaper is dated Jan. 10, 2012. Please look it up if you don't believe me. I have been a long time lurker of these forums before signing up and I was honestly expecting this type of doubt because there are a lot of people who seem to be throwing around tons of bad information.....but if you're tedious and careful about who you listen to(like me) progress is certain to be.
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04-07-2012, 01:14 AM #7
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04-07-2012, 01:46 AM #8
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04-07-2012, 02:07 AM #9
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04-07-2012, 02:10 AM #10
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04-07-2012, 03:17 AM #11
Lol why are people doubting the time frame. You have put in the hardwork and busted your ass thats why you have made a great transformation
Well done. Keep it up you have sculpted a nice physique there"Success is a journey, Not a destination"
"Everybody wanna be a bodybuilder, but nobody wanna lift some heavy ass weights!" -
Ronnie Coleman
"Yeahhhhhh buddy" -
King Ronnie!
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04-07-2012, 03:18 AM #12
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04-07-2012, 07:35 AM #13
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04-07-2012, 10:13 AM #14
I guess I'll take that as a compliment? lol.
I appreciate the feedback from everyone! I'm going to continue for another 3-4 weeks before I switch up my routine. I am very satisfied about my progress so far because like I said, I've never weighed over 150lbs in my life and this is a huge breakthrough for me.
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04-08-2012, 06:52 PM #15
Hello again everyone,
Finally got around to editing this clip from the same day as the picture above. (11 week time-lapse).
Enjoy the video, and let me know what you all think
http://www.youtube.com/watch?v=NxTM4AlfYAsLast edited by hoffmanxtreme; 04-08-2012 at 06:59 PM.
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04-08-2012, 07:42 PM #16
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04-08-2012, 07:54 PM #17
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04-08-2012, 08:27 PM #18
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04-08-2012, 08:56 PM #19
Thank you,
- I try to eat as clean as possible. Most of my diet consists of whey, eggs, whole wheat bread/pasta, whole grain oats, milk, peanuts, chicken, peanut butter, etc.
- I don't have any cardio in my current routine because of my very fast metabolism.
- For your last question - I constantly keep my calorie/macro intake at 15% above maintenance requirement. I'd actually say closer to about 17% above maintenance. So when I first started on week 1, I was eating around 2800 calories, but now I'm up to 3200.
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04-08-2012, 10:45 PM #20
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04-09-2012, 12:34 AM #21
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04-09-2012, 01:05 AM #22
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04-09-2012, 04:02 AM #23
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04-09-2012, 05:08 AM #24
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04-09-2012, 05:10 AM #25
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04-09-2012, 07:21 AM #26
I appreciate all the positive feedback from everyone!
It's really encouraging and it keeps my motivation level high. If it weren't for this forum, I would have been so clueless on how to train or how to eat..... and I definetely would not have made the progress I made so far without it.
There are some good/experienced people on here that are kind enough to share their wisdom & knowledge, And for that, I appreciate it. I remember one of these guys that answered some questions for me was IronWill2008 - Nice guy! and thank you
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04-09-2012, 07:44 AM #27
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04-09-2012, 08:13 AM #28
Thank you for the compliment. I wish this were the case, however - according to my bodyfat calculations using my caliper and formula, I gained 2lbs of fat so far.
I started with 15.8lbs of fat (11%) ....and I now have 17.8lbs of fat (11.5%). BUT, even so, I'm still glad my bf% didn't go up too much.
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04-09-2012, 08:16 AM #29
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