I began a diet in January 2012 after ending my collegiate football career. I began my diet at starting weight of 265 lbs. and around 27% BF. As of this morning, Nov 29, I weighed 210 lbs, not sure about BF%. My scale calculates BF%, but I know that it's not an accurate calculation. It says I'm anywhere between 15%-16%. If I had to guess I would say I'm about 18%. My daily MACRO's are: 1942 cal, 69g fat, 90g carb, 218g protein, all clean foods. I workout 4-5 times a week and they are very intense workouts. I also throw in cardio 2-3 times a week. I started an intermittent fasting diet 2 weeks ago and since then I have lost around 5lbs. I'm extremely happy with the weight loss, just not with the way my body looks. I figured with my height and current weight I would be shredded, but truth is I don't look any different from when I started in January. Granted I have lost a lot of weight, clothes don't fit me anymore, and everyone notices how much weight I have lost, I just want to see muscle separation and for the 1st time in my life see ABS!!! I can post my exact diet and workout plan if needed, I just didn't want to make this 1st post a freaking novel. So if anyone has any suggestions I would greatly appreciate it! Thanks!
Pictures attached are current pictures. I do not have any from before I started my diet other than football pictures and they do not show anything but my gut, which I still have.
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11-29-2012, 09:05 PM #1
1 year diet. Not happy with results
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11-29-2012, 09:10 PM #2
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11-29-2012, 09:17 PM #3
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11-30-2012, 12:42 AM #4
You're doing great it's not too fast, just keep going, you'll get there.
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
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11-30-2012, 01:18 AM #5
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11-30-2012, 02:23 AM #6
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11-30-2012, 02:34 AM #7
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11-30-2012, 09:01 AM #8
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11-30-2012, 09:13 AM #9
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11-30-2012, 09:44 AM #10
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11-30-2012, 10:16 AM #11
Monday: Chest & Tri's
Inc DB Bench: 4x 10-12
Inc DB Fly: 3x 10-12
Flat DB Bench: 4x 10-12
Pec Deck: 3x 10-12
High Cable Fly: 3x 10-12 SS w/ push-ups to failure
Flat Bar Cable pushdowns: 4x 10-12
Tri Extensions: 3x 10-12
Tri Kick-backs 3x 10-12
Overhead tri ext. 3x 10-12
Tuesday: Back & Bi's
Wide Grip Lat pulldowns: 4x 10-12 SS w/ pull-ups 8-10 reps
Lat pushdowns (not sure exact term, it's what I call them): 4x 10-12
BB Bent Rows: 4x 10-12
Low Cable seated Rows: 3x 10-12
Alt. DB curls: 4x 10-12
Alt. Inc DB curls: 4x 10-12
Drag Curls: 4x 10-12
Alt DB preacher curls: 4x 10-12
21's: 3x 21
Wednesday: Shoulders & Calves
DB Shoulder Press: 4x 10-12
Lateral raises: 4x 10-12
Front DB or BB raises: 4x 10-12
Rear delt fly (DB or Machine): 4x 10-12
Shrugs: 3x 15-20
Seated calve raises: 3x 15
Standing calve raises: 3x 15
Thursday: Legs
BB Squats: 4x 10-15
Leg Press: 3x 15-20
Alt lunges: 3x 10
Leg ext.: 4x 10-15
Lying leg curls: 3x 10-12
Standing leg curls: 3x 10-12
Friday: Bi's & Tri's
Will throw in an extra day of Bi's & Tri's if I feel good.
Saturday & Sunday: OFF
I work ABS every other day, and cardio for 15-20 min after every workout.
Supplements:
Muscle Pharm Combat: 2 scoops after workouts
Muscle Pharm Assult: 1 scoop before workouts
BEAST Creature: 1 scoop before workouts, 1 scoop after
Multi Vitamin: 1 after 1st meal
Fish Oil: 1 after 1st meal
That's about it. I probably have missed something somewhere in there but this is my daily routine.
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11-30-2012, 10:25 AM #12
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11-30-2012, 10:36 AM #13
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