I spent many months lurking on these forums before signing up, researching and learning about proper nutrition and weight training, etc. I can honestly say that I am very proud of what my wife and I accomplished in only 13 weeks! After I did my research, I created 2 custom programs for us to follow. Basically it was a very strict diet and macro ratio that we followed everyday.
My weight training involved ONLY compound exercises, and no machines or cables of any kind. My exercises were: bench press, shoulder press, deadlifts, pull ups, barbell rows, sit-ups, and dumbbell bicep curls. Nothing fancy, but it got the job done.
My wifes program included just cardio, 4-5 times a week for 20 minutes.
I wanted to first say that - yes my wife is going to transiton over to a more involved weight training routine now that shes down to a lower BF%.
As for questions pertaining to my diet and so routine....here it is:
Just as my weight training routine, my diet was very, very simple. I did not use any supplements except for plain-boring whey protein + plain creatine. (Also ultra fuel for easy carbs....but again, not necessary) I honestly dont pay any attention and don't even know what 99% of the supplements on the market do, but I surely believe their assistance with my transformation would have been marginable at best.
My diet consists of: whole wheat bread, pasta, oats, milk, whey protein, peanuts, peanut butter, butter, rice, chicken, steak, granola, lots of water(duh), cheese, eggs, etc.
The most important thing to mention is not what kinds of foods I ate per say, but the quantity.
I follow a strict macro count every single day and I always make sure my totals add up. Since most of us know that meal frequency is essentially irrelevant for the most part, I just ate whenever I could(or whenever I felt like it) and made sure that my macros were added up properly by the end of my day. I used an excel spreadsheet to convieniently track and assist with adding up my foods(gotta love smartphones these days).
Here is an example of my Macro Counter Spreadsheet: (2800 is my maintenance, 3200 was my bulk)
nice, your gut is basically gone. how long between pictures was that?
About a year but tbh the first few months i was still not 100% commited, only in the last 3-4 months ive started to get my diet good and am motivated majorly. A changed man mentally since that first pic, love the gym too much now haha
Heres a few pics of my journey so far:
Jan 2009 - 57kg
September 2010 (Bulk)
April 2012 81kg
August 2011 180lbs. Lifting since March 2011. High protein diet, not counting calories.
A few days ago. 163 lbs. 8 weeks into my 15 week cut. Wendler 5/3/1, now on Layne Norton PHAT routine. Diet: Intermittent fasting, -500 calorie deficit IIFYM.
"Imitate the action of the tiger; Stiffen the sinews, summon up the blood"
"To hell with circumstances; I create opportunities."
"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
***No Fap Crew(as of 11/10/2012)***
---Challenge:365 Days of No Fap -- Day 10.
Awesome, I've been looking through this thread and it has some very impressive transformations! Stay motivated everyone, just seeing all of you succeed motivates me even more to push beyond my boundaries!
Ok now for my transformation, which is still a work in progress!
My first picture is from when I was 17 years old and the biggest stoner in my town, no bull**** only my best friend that sold the **** smoked more.
My second picture is when I was 18 years old started working out still smoked like a champ but had a little bit of a build to myself.
My third picture was also when I was 18 years old but me and a friend(not the dealer) got real consistent with lifting for three months and I went mental with my diet like strict 6 meals wit no more than 10% fat and mad protein!
My last picture is where I'm at currently 20 years old and living in the gym here at college, I'm known as that swollen guy who is always in the gym!
Oh and jorgeee7 I saw that MACP shirt and lol'd I have the same one brother! Got mine down at fort benning during my 4 1/2 month "stay" becoming an infantryman! Funny enough I went in ripped in my third pic and came out not even able to see a 4 pack with quite the fat on me!
Nothing but clean bulk now tho! I have to say I love being big and getting bigger, but my favorite thing is that I defeat the stereotypes of buff guys due to my humble, down to earth nature and all I gotta say is once a stoner always a stoner! At least spiritually anymore:P
I just saw your bodyspace and I must say you've made some amazing progress. I was a stoner as well and was doing well in all areas of life but things went downhill after college and I landed up in rehab. Now it's been one year I've been clean from all substances and been working in my family business. Started hitting the gym 3 weeks back and I'm hoping to make a killer body like you guys no matter how much time and effort it takes. This thread is very motivating and I'm sure getting ripped has changed all your lives. Hope to post my progress here one day
First picture was about 4 years ago before lifting any weights. Second was about 3 years ago after having dabbled for 6 months or so, and the final pic is me yesterday at the gym, after over 3 years of hard work (all natural) and overcoming complications to gaining size due to my job (army = too much cardio!). Currently at around 182lb with body fat somewhere between 9 and 10%. Any feedback would be great, guys. I'm gonna get some back/trap pictures up some time soon to get an opinion.
15 years old in left pic, 17(almost 18) in right pic.
from 5ft 6 147 to 5ft 8 210
dude this is great man...i worked out obsessively for a year and a half then i pledged and quit now I'm getting back into it hoping I can eventually look like this. What is your routine? What supps do you take?