Just After Three Weeks

[AtlBound]

I am new to the forum, but I have already ordered things off of the site and been snooping around here for a few weeks now, Just thought i could get a lil feed back from some people. Keep in mind that this has only been 3 weeks.

[John Matrix]

ahh you've definitely made a change. keep working .. thats great for 3 weeks

[asus27]

Good work! What does your diet and workout look like? What are your current stats and what are your goals?

[AtlBound]

My current stats.

230 lbs.
Goal by 07/01/05 215lbs.
Overall Goal 160-180lbs. (its a big range but i have to see were i feel the most comfotable in my skin at)

Currently on a 2000 calorie or less diet.
sample day diet
1 cup yoplait orange creme yogurt
10 egg whites through out the day
4-5 chicken tenderloins through out the day
2 pieces of fish for dinner
1 orange
1 banana
1 container of fat free cottage cheese
1 advant edge carb control bar from EAS
1-1 1/2 gallon of water a day
I am still trying to get used to this diet, its alot of food for me, i used to eat one or two meals a day so ya know.

as for supplements i am taking
6 Lipo 6 daily
2 Vitamin E
1 b12
2 flax oil
1 multi vitamin
1 chromium picolnate(sp?)

workout:


MON Legs, Abs(weighted), cardio

Incline Quad Press 1/15 1/15 1/15
Leg Curls 1/15 1/15 1/15
Glute extensions 1/15 1/15 1/15
Leg Extensions 1/15 1/15 1/15
Calf raises 1/15 1/15 1/15
Weighted Crunch 1/15 1/15 1/15
weighted Obliques 1/15 1/15 1/15
Leg Lifts 25

Cardio 30 min eliptical

TUE Back, Bicep, Abs(no weight) Cardio
Back Extension 1/15 1/15 1/15
Seated Row 1/15 1/15 1/15
Lat Pulldown 1/15 1/15 1/15
Preacher Curl 1/15 1/15 1/15
Cable Curl 1/15 1/15 1/15
Concentration Curl 1/15 1/15 1/15
crunches 100
obliques 100 each side
leg lift 50

Cardio 30 min Eliptical

WED Shoulders, Traps, Abs(no weight) Cardio
Rev. Pec Deck 1/15 1/15 1/15
Military Press 1/15 1/15 1/15
Upright Cable row 1/15 1/15 1/15
Machine Shrug 1/15 1/15 1/15
Cable Shrug 1/15 1/15 1/15
Dumbbell Shrug 1/15 1/15 1/15
crunches 100
obliques 100 each side
leg lift 50

Cardio 30 min Eliptical

THUR Chest, Triceps, Abs(no weight)
Machine Bench 1/15 1/15 1/15
Incline Bench 1/15 1/15 1/15
Pec Deck 1/15 1/15 1/15
Tricep Press 1/15 1/15 1/15
Cable Pulldown 1/15 1/15 1/15
Overhead press 1/15 1/15 1/15
crunches 100
obliques 100 each side
leg lift 50

Cardio 30 min Eliptical

FRI: OFF

SAT: REPEAT

[irishrunt]

nice work for only 3 weeks. keep working hard and you will meet your goals.

[AtlBound]

if anyone has any suggestions on my diet or workout I am all ears.

[irishbuilder]

wow for real 3 weeks??

incredible job dude u already look better

KEEP UP THE GOOD WORK!

[MaSS_IL]

no offense but u fat, u need a diet

[lucydxm]

no offense but u fat, u need a diet

Pretty sure that's what he is "on" atm. Jesus lay off the guy.

[Ejmre]

Great work so far, keep the diet tight .

[-Ryan-]

You've made some great progress so far, keep it up mate!

[wide lats]

your gut has shrunk, your posture is better, small changes over a year you will be looking much better.

Keep at it , give us some more pics in 3 months

[RugbysFinest]

Look good! dont stop until you meet your goal then start getting cut!

[goal220]

Wow! Very impressive for just 3 weeks. Keep it up man!

[boxer champ]

Mass Didnt You Read What The Guy Said.. Hes Working Out Hard And Hes On A Good Diet So Dont Go Saying Hes Fat And Needs A Diet When Hes Done A Good Job With Losing Fat And A Diet Already..

[zcsmith]

Ok, a few things:

--Always being the skeptic, it *looks* like you took off about 20 pounds in three weeks. Normally, it's hard to notice much, if anything, when someone takes pics three weeks apart. In your case, there's a HUGE difference. How much weight did you lose in the three weeks? Again, it looks like 20 pounds, and if you lost 20 pounds in three weeks...

--I think that you are starting on the low side when it comes to calories. Then I see that you want to lose another 15 pounds in less than four weeks. That's an average of about 3.75 pounds a week. I would say that you are losing weight TOO fast and your goals reflect that. I would seriously up your calories to about 2,500 a day and aim for about 2-2.5 pounds a week. These numbers will go down the leaner that you get, but averaging 3.75 is too high, IMO.

--What's up with the 6 caps of Lipo-6? This is too high, especially for someone starting out. These fat burners are GREAT for breaking plateau's, but I don't think that you necessarily need it right now, especially not at 6/day. Try 4 per day and see how you feel off that.

--If I'm reading your workout correctly, you are doing 15 reps for pretty much everything. Why so high? Most people would agree, whether bulking or cutting, you want to stay with a rep range of somewhere between 6-10.

Thoughts?

[AtlBound]

Ok, a few things:

--Always being the skeptic, it *looks* like you took off about 20 pounds in three weeks. Normally, it's hard to notice much, if anything, when someone takes pics three weeks apart. In your case, there's a HUGE difference. How much weight did you lose in the three weeks? Again, it looks like 20 pounds, and if you lost 20 pounds in three weeks...

--I think that you are starting on the low side when it comes to calories. Then I see that you want to lose another 15 pounds in less than four weeks. That's an average of about 3.75 pounds a week, i know its alot but i dont know what to do to change that, any suggestions besides eating more. I would say that you are losing weight TOO fast and your goals reflect that. I would seriously up your calories to about 2,500 a day and aim for about 2-2.5 pounds a week. These numbers will go down the leaner that you get, but averaging 3.75 is too high, IMO.

--What's up with the 6 caps of Lipo-6? This is too high, especially for someone starting out. These fat burners are GREAT for breaking plateau's, but I don't think that you necessarily need it right now, especially not at 6/day. Try 4 per day and see how you feel off that.

--If I'm reading your workout correctly, you are doing 15 reps for pretty much everything. Why so high? Most people would agree, whether bulking or cutting, you want to stay with a rep range of somewhere between 6-10.

Thoughts?

I was 245 to start out, I have been doing my "diet" for 2 weeks and taking lipo 6, i did follow the directions upped it every time it told me to. I have used thermogenics before so i knew what it was going to do to my body. I just joined my gym three weeks ago and i have been going every single day since i joined. as for the 15 reps, its what i feel comfortable with, i wasnt really feeling anything with the 6-10 range, i am mainly looking to loose fat at this point. I am loosing about 3 pounds a week on the diet i am on, I cant really up my calorie intake due to the amount of food i am eating, right now its alot of food for me. after a while i will but i have to get used to it first. I pratically need to force myself to eat during the day. i used to only eat 2 meals... lunch and dinner thats it.

But like I said i used to use thermogenics when i went to the gym on a daily basis a few years ago for 3 months at a time. I weighed alot more than i did now. if you are aking why i quit... working 2 jobs and alot of personal problems with the family made me leave.


& thanks to everyone who has gave their input.

[prgicp9]

dang dude, thats amazing for only 3 weeks

[dpman]

What are thoughts about Lipo 6 vs. other thermogenics??
Which others have you tried.

[AtlBound]

I have not taken a full bottle of Lipo 6 yeat so i cant really tell how much it has been a benefit for me as of yet.

I used a few years ago Hydroxycut w/ephedra but i noticed that after a few weeks of taking it i would give me really bad nose bleeds for no reason.

Xenadrine EFX was a good one, didnt get jittery, i had a clearer mind when taking them, would of taken them again just wanted to try something new.

[druken bastard]

no offense but u fat, u need a diet

sad to see a 21 year old without any sense, and one that doesn't know grammar.

[NotSoBigBen]

^ I agree with him. I'm only 17 and my grammar is a lot better, but hey some kids just can 't cut it I guess. But anyways back to the subject. Looks great man, your stomach change is very good, and your defiently on the right track. When I first starting cutting my stomach looked like yours in the second picture, not trying to sound like an ******* there, I'm 17, so all kids my age are exspected to be skinny or really cut haha, but after a month of cardio and the right diet my stomach went from yours looks like now, to almost fat, with most of the fat thats left towards the bottom abs, which is one of the ahrdest places too loose fat. Just remember you can't spot reduce, so keep up your good diet, keep up the cardio, and keep up the good work man, looking very good. Also dont try and concentrate on certain areas make sure to keep a good split, and I dont know if you do or not, but try weighted situps they worked wonders for me, but best of luck man.

[druken bastard]

oh by the way great job man, looking much better! keep doing what you're doing

[Theshadow324]

Sick job man, keep it up!

[biggerthanlavar]

great job man! keep it up!!!

[zeozeozeo]

No offense, but your last picture is 'incorrect'. Your chest is sitting higher after 3 weeks, suggesting your sucking your stomach in. That's not right to make a misleading image like that.

[NUMBNUTS]

the 1st 2 after pictures looked stretched to give the appearance of you being leaner. the last pic you are definetely suckin in your gut.

please post real pics

[Lramos17]

whether or not he's sucking he's gut on the 2nd pic he still looks a lot better, GREAT JOB , keep it up , and by the way 12 to 15 reps is what u wanna do to cut and loose fat
NOT 6 like someone said, if u ever try taking anything try nitrophen is what i took i lost 20 pounds
in 3 weeks
eating crap, right now i started eating better and im cutting up