1 Year Transformation 17 Years Old

**lilscubasteve** · 10-05-2006, 01:42 PM

Ok last September I wanted to change my body so I stopped eating like a fatass and did cardio. My intial weight was righ at 185 with around 29 % BF I could only bench 95lbs. After just going at it for about 8 months I started training pretty hard over the past 4 months. I am right around 178, I can bench around 175, and I think im sub 18% body fat ( I would like some opinions on that.) Anyways your opinions and criticismns are welcome. Also I am 17 years old and 5 foot 8.

I posted these pictures I have a few more but I didnt want to post any unless needed.

Thanks

**waz** · 10-05-2006, 01:47 PM

Definatly progress there mate, keep it up!

**emptypockets** · 10-05-2006, 01:47 PM

def an improvement man. im glad to see you realize you are eating like **** and changed your ways.

i would do some ab work too to tighten up your stomach. keep working at the cardio to lose the extra weight you dont want.

and your bench increase is very impressive.
i started like 7 months ago too and i was at around the same 95-105 and now im at 195. keep it going it takes time.

**lilscubasteve** · 10-05-2006, 01:49 PM

Thanks and by the middle pic is me oldest and the 3rd pic is the 2nd oldest.
I want to get rid of my fat but I want to continue to build muscle should I just contiune to clean bulk?

**emptypockets** · 10-05-2006, 01:51 PM

i believe if you are trying to lose fat i would do alot more cardio but keep up on the lifting. do more excerises to define your muscles instead of gain mass

i could be wrong.

**JustiNtense** · 10-05-2006, 01:51 PM

ya good progress, keep at it.

**01wmason** · 10-05-2006, 01:55 PM

send your routine/diet

**buffmaster** · 10-05-2006, 01:56 PM

AWESOME JOB!! definitly have improved KEEP IT UP. Btw, im just like you man when u started off, im 185, prolly have a lotta BF like 23 % and im 5' 10''. Yea send your routine/diet aswell over here

you have to tell my what your goals are and how u worked out! Lol. The third pic is what i look like almost exactly right now!

I can also see your pecs and bi's transforming but i see ur "stomach" is still their thats a big problem with me too. BUT nonetheless AWESOME JOB!!!

**lilscubasteve** · 10-05-2006, 02:00 PM

Well I know ima get flamed but I dont really have a diet I just eat the cleanest food around cause im always on the go. My routine is un orthodox but it works for me.
I use workout 1 on mondays workout 2 on tuesdays and workout 3 on thursday.

Week 1

Work Out 1 3x8 80%
Bar Bench Bench
Flys
Incline Dumbell
Milatary Press
Ab Machine

W/o 2 3x8 80%
Squat
Leg Curls
Leg Extension
Calf Raises

W.o 3 4x4 90%
Flat Dumbell Bench
Incline Bar Bench
Power Cleans
Curls

Week 2

Work Out 1 4x4 90%
Bar Bench Bench
Flys
Incline Dumbell
Milatary Press
Ab Machine

W/o 2 4x4 90%
Squat
Leg Curls
Leg Extension
Calf Raises

W.o 3 3x8 80%
Flat Dumbell Bench
Incline Bar Bench
Power Cleans
Curls

**lilscubasteve** · 10-05-2006, 02:06 PM

Originally Posted by buffmaster

AWESOME JOB!! definitly have improved KEEP IT UP. Btw, im just like you man when u started off, im 185, prolly have a lotta BF like 23 % and im 5' 10''. Yea send your routine/diet aswell over here

you have to tell my what your goals are and how u worked out! Lol. The third pic is what i look like almost exactly right now!

I can also see your pecs and bi's transforming but i see ur "stomach" is still their thats a big problem with me too. BUT nonetheless AWESOME JOB!!!

Wow thanks a big motovation boost thanks.
From about September to December I ran about 1 mile 3 times a week and cut out all the crap foods from my diet. (Max Bench aorund 100, squat 200)

January to around April I worked out with my football team still trying to keep my diet in check. We did a 3 day spilt mostly compound lifts. And a good amount of sprints.(125 bench, 225 Squat)

April till around July we started doing alot of Iso lifts along with compounds and not alot of cardio.(155 Bench 265 Squat)

June to Now I cant oplay football anymore long story but my principal ****ed me over. But Ive been using my workout routine and been getting decent gains. ( 175 Bench 290 Squat)

**bodydynamics** · 10-05-2006, 02:55 PM

you dont do anything for back?

**emptypockets** · 10-05-2006, 04:03 PM

come on... you gotta do some deadliftS!

**kvkx71** · 10-05-2006, 04:20 PM

I'm going to say what every1 here is thinking but is to afraid to lose there ohh so precious rep.

You look exactly the same in every pic I see no diff at all except u look fatter with a tan. Stop trolling get off your ass run and lift for real. Join the cross country team at your HS or some thing.

**lilscubasteve** · 10-05-2006, 07:48 PM

Originally Posted by kvkx71

I'm going to say what every1 here is thinking but is to afraid to lose there ohh so precious rep.

You look exactly the same in every pic I see no diff at all except u look fatter with a tan. Stop trolling get off your ass run and lift for real. Join the cross country team at your HS or some thing.

Awsome thanks for your input. I will do eveything you said. By the way wheres your pics? Haha not douche Bag

Cool Thanks again

And can anyone give me a BF% estimate

**kvkx71** · 10-05-2006, 08:05 PM

Originally Posted by lilscubasteve

Awsome thanks for your input. I will do eveything you said. By the way wheres your pics? Haha not douche Bag

Cool Thanks again

And can anyone give me a BF% estimate

Sure I'll take a pic now I'll have it up in 5 mins.

**kvkx71** · 10-05-2006, 08:36 PM

There u go quick took a pic for u.
http://img174.imageshack.us/img174/1343/img1776eq4.jpg

And your bf is around 20%
Serously if you want to lose your gut run a mile a day till your guts gone then work out.

**lilscubasteve** · 10-05-2006, 08:39 PM

Nice bro.
Ya I will start doing that tommrow. Do you think its possible to run and keep gaining mass beacuse I dont want to lose the little Ive built.

**kvkx71** · 10-05-2006, 08:45 PM

Originally Posted by lilscubasteve

Nice bro.
Ya I will start doing that tommrow. Do you think its possible to run and keep gaining mass beacuse I dont want to lose the little Ive built.

Just keep eating and lifting and you won't lose any muscle. You won't gain any while runing but you won't lose eather.
Also I was in your same boat in 9th grade I was 195 pure fat I'm now about 218 8% bf what I did was get off my ass and just run every day till I was down 2 some thing like 135 in 10th then started lifting real hard and now I'm right where I want to be in 12th.

**lilscubasteve** · 10-05-2006, 08:49 PM

Thanks for the advice.
I will continue to workout and run. How long do you think it would take to be around 14%

**kvkx71** · 10-05-2006, 08:56 PM

2 months. Run the first 2 weeks as far as you can if it's not a mile it's ok just as far as you can till you can run no more and if you run farther one day then the next it's ok. Then start runing at least a mile more if you can 6 days a week rest one day say sunday to avoide over training, keep this up for another 6 weeks.
Also cut out all fast food MDs ect and make sure your not drinking beer ect... But you are drinking as much water as possible. If you do this I bet you'll be down to 10% or less bf in 2 months.

**kvkx71** · 10-05-2006, 08:57 PM

Also after every run drop and do 2 sets of 10-20 push ups and 20-40 situps.

**joshym3** · 10-05-2006, 09:22 PM

nice job dude. very very good.

**sgtmetal** · 10-05-2006, 09:47 PM

HIIT=everyday lose BF lot quicker than running long distances. I would consider doing this if I were you.

Also as for advise from poster above 40 sit ups is way to many past 30 and your wasting your time I would suggest 3 sets of 25 decline sit ups then go hit 3 sets of 15 cable crunches go heavy.

Also keep lifting gaining muscle and you will burn more fat that was also poorly thought advise from poster above.

just some suggestions.

Sgtmetal-

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