Dammit, I really let myself go! :( Time to get 100% Dedicated! Weekly pics!

[melatonin]

So basically trained off and on all year, ate complete crap and I am really disgusted with myself! This is the worst I have ever looked by a long way. Neglected diet, neglected cardio, neglected sleep and neglected life.

I am going to post a picture taken every Monday morning until I reach my desired physique or better! So subscribe if you yourself want motivation. I am going to show you guys that it is possible to go from looking like complete rubbish to fitness/body-builder in a short time. I am natural (obviously) and will be until I tell you guys I am otherwise.

Will be on 2500 calories a day. 190/280/70 with an extra 100-150g of carbs on thursday and sunday as a "re-feed" 4 day split with 2 day a week HIIT when I hit 8-10% I will hit clean bulk mode.

starting stats are.

95kg/210lbs
38 inch waist

This is my short term goal physique. Long term is the same with a bit more size.




and my starting picture

2nd/July/2012




See you guys next monday morning for an update.

“Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development.” – Ernie Taylor

[Camdz28]

Very possible. Just have to stay dedicated.

[doinmiabs]

Go git it brother...good luck!

[MrCharl]

Good luck! You can do it! =)

[MaCK123]

good luck mang!

[AlexSosnovsky]

what do you mean by a short term? ive been working out for 2.5 years and I havent gotten there yet starting in a slightly better physique than you. dont expect to get there in less than 2 years, short cuts or not.

[melatonin]

what do you mean by a short term? ive been working out for 2.5 years and I havent gotten there yet starting in a slightly better physique than you. dont expect to get there in less than 2 years, short cuts or not.

i'll have that physique in 3-6 months bro.

[FeeNom3]

i'll have that physique in 3-6 months bro.

Good luck...but really 3-6 months please

[speedjason]

i'll have that physique in 3-6 months bro.

given your current BF, try 5 years.

[AKallday]

Lol i might have that physique (minus the tan) took 10 months..

[Greg31]

could have done without the pube shot...

[corvade]

Good luck in your endeavors. Set smaller goals so they are easier to attain.

[azurejer]

Good luck in your endeavors. Set smaller goals so they are easier to attain.

I assume OP knows this because of muscle memory and has been in shape before, but who knows..?

Re: small goals, I say eff that, aim for the fences.

[Corky124]

Good luck bro! Bit of a big step for a short term goal though?

[SLO]

Have fun trying to get down to single digit BF% at 2500 calories/day. And why would you even need to refeed at that intake? OP is delusional.

[alimoe2008]

stay dedicated

[melatonin]

Have fun trying to get down to single digit BF% at 2500 calories/day. And why would you even need to refeed at that intake? OP is delusional.

Maintenance is 3100. 600 under + 2x hilt a week and that's a big deficit. I will microcalibrate when I start to plateau. I won't have to go under 2300 for this cut.

[Kneasel]

i'll have that physique in 3-6 months bro.

lol, not naturally you won't...

you can get close and be respectable, but you're not going to be that lean and muscular in 3-6 months...

i look forward to your progress though...

[Kneasel]

Maintenance is 3100. 600 under + 2x hilt a week and that's a big deficit. I will microcalibrate when I start to plateau. I won't have to go under 2300 for this cut.

did you get that 3100 from an online calculator...?

do you have a super active job...? i could see 3100 as a maintenance if you are on your feet on the go for your job...

[Noidz]

I look forward to coming back in here in 3-6 months and watching a sh!tstorm, either way.

Good luck anyway dude!

[melatonin]

did you get that 3100 from an online calculator...?

do you have a super active job...? i could see 3100 as a maintenance if you are on your feet on the go for your job...

Weight x .bf% =lbm
*** x 21.6 + 370 = bmr
Bmr x 1.55 (3-5 workouts a week) = tdee

I know I'm not the best example but it bothers me when people cut on super low calories....all they do is slow their metabolism and then cant figure out why when they stop burning fat.

[JohannProgress]

Stay true to yourself bro! i know you can do it! Fix your diet & start training!

[Kneasel]

Weight x .bf% =lbm
*** x 21.6 + 370 = bmr
Bmr x 1.55 (3-5 workouts a week) = tdee

I know I'm not the best example but it bothers me when people cut on super low calories....all they do is slow their metabolism and then cant figure out why when they stop burning fat.

i think you can cut on a higher caloric intake if your activity level is kept high... sure makes it less stressful when you can eat more on a cut... at some point to get to your ideal body, you're likely not going to be consuming 2800+ cals though...

[SoccerSora94]

Geez guys, for everyone who says thats impossibly or it will take 6 years you guys don't know how to workout at all then.. To get there it takes eating right, cardio 3-5 times a week and good weight training. To the guy who said he has been working out for 2 years and he isnt like that then thats just sad because obviously you didnt do enough reasearch because its not that hard, you just gotta be dedicated. It could take around 6 months or less to get from how he is to that depends if he does HIT weight training in the gym, 3-5 cardio days 2-3 HIIT and 2-3 long runs, and stay eating healthy. You guys deserve to stay how you look if your willing to put other people down. Shame on you guys...

[Golden86]

You can do whatever you set your mind to, good luck and stay strong !

[down2ride]

Geez guys, for everyone who says thats impossibly or it will take 6 years you guys don't know how to workout at all then.. To get there it takes eating right, cardio 3-5 times a week and good weight training. To the guy who said he has been working out for 2 years and he isnt like that then thats just sad because obviously you didnt do enough reasearch because its not that hard, you just gotta be dedicated. It could take around 6 months or less to get from how he is to that depends if he does HIT weight training in the gym, 3-5 cardio days 2-3 HIIT and 2-3 long runs, and stay eating healthy. You guys deserve to stay how you look if your willing to put other people down. Shame on you guys...

Did you get there yet? Got a pic?

[annual]

Good luck with your delusional short term goals of 3-6 months, what would take a normal man 4 years without assistance goals of 2012.

I bet you give up completely in 2 months when you look EXACTLY the same as you do right now. Because lets face it, Noting happends in that short time fram, you look like you have zero muscle right now you look quite chunky so even if you do manage to cut down to sub 10% body fat, you would STILL look like crap, since its nearly impossible to gain muscle while losing fat unless again you are highly assisted but even then i doubt you will even come close even with a bike

[melatonin]

9 days in, only dropped calories by 200 all last week and added 3 medium-hiit cardio in. This week the hard stuff starts decided on 2450 calories 165/260/80 with a carb up every 5th day too 300g of carbs or 3150 calories. 94kg today still cutting to 83-84.

11th july 2012

[Leoschanel]

hey that is a very good goal i really hope you see through with it

[magma88]

Good luck...but really 3-6 months please

if you was in that shape before maybe in 6 months thanks to muscle memory. Else 4-5 years