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View Full Version : Sub's road to a six-pack



Meatballsub
02-07-2007, 10:58 AM
So i've been dieting and exercising for about two weeks now, and I have decided to start taking pictures of my progress each week. For those that don't know, here is the diet:

Breakfast (9:30)
- 3 cottage cheese pancakes (oats, CC, banana, eggs)
-Multivitamin

Lunch (12)
- 2 lean meat sandwiches on wheat bread
- Protein Shake

Snack (3)
- Protein Shake
- Banana
- 1 cup cheerios


Dinner (6)
- 6 oz chicken
- Sweet potato
- Portion of a green and a bean

Snack (9)
- Yogurt
- Protein Shake

-------

...and here's my workout routine

Monday
-------
"Chest"
-Crunches
-Weighted situps (machine)
-Leg Raises
-Hanging Leg Raises
-Bench
-DB Bench
-Incline DB Bench
-Incline Flys
-Cardio (10-25 mins)

Tuesday
--------
"Legs"
-Squat
-Leg extensions
-Calve raises
-Cardio (10-25 mins)

Wednesday
-----------
"Bi's and Tri's"
-Crunches
-Weighted situps (machine)
-Leg Raises
-Hanging Leg Raises
-Bar curls
-DB curls
-Machine curls
-Machine tricep pushdown
-Nosebreakers
-Overhead tricep press
-Cardio (10-25 mins)

Thursday
---------
"Shoulders and forearms"
-Shrugs
-Dumbell laterals
-Front dumbell raises
-Barbell Wrist curl
-BHTB wrist curl
-Cardio (20-25 mins)

Friday
------
"Legs"
-Squats
-Powerclean
-Leg extensions
-Calf raises
-Cardio (10-25 mins)

Saturday & Sunday
------------------
-Rest besides 15-20 min cardio

--------------------------------



Starting pictures (2/1/07)
http://thevintagegamingshop.com/b3.jpg

Second week (2/7/07)
http://thevintagegamingshop.com/b4.jpg

MATT2388
02-07-2007, 11:27 AM
how many calories do you consume and burn in a day?

Do you know your BF%?

You seem to of gone far within a week well done :D

Meatballsub
02-07-2007, 11:31 AM
I burn about 3600 calories a day, and take in around 2600-2700 a day. People on this forum have said I have around 14-16% BF so I guess that's as close to an answer as I have :)

MATT2388
02-07-2007, 11:37 AM
Im eating 2300 calories a day and im an electrician and if im not doing that im walking. I just dont know how many calories im a burning a day 3600 seems a lot, maybe im under eating.

What makes you burn 3600 calories a day?

Meatballsub
02-07-2007, 11:50 AM
Well I don't know if it's "exact", but that is the estimate a calculator on this site gave me.

I put that I was "moderately active". Although I sit on my butt for 8 hours typing at work, I work out hard for at least an hour 5 days a week, and then do 10-25 minutes of cardio on top of that 7 days a week.

It seems high to me too, but that is what i'm going by for now.

Meatballsub
02-14-2007, 10:24 AM
2/14/07 - Third week
http://thevintagegamingshop.com/b5.jpg

Meatballsub
02-23-2007, 08:54 AM
Week 4 - http://thevintagegamingshop.com/b6.jpg

I've lost four pounds so far, and can definitely tell that ive lost some fat in my midsection. My abs are feeling so much tighter now, and i'm loving the results so far. I know I still have a long way to go though, but I will get there at some point! Crappy phone camera just doesn't do justice :P

I also changed my ab routine up a bit. I do abs on monday/wednesday/friday, and do the following each of those days:

Crunches - 3x20
Leg Raises - 3x20
Weighted situp machine - 3x20
Weighted oblique machine - (3x20)x2 both sides
Hanging leg raises - 3x10

I know my abs are getting stronger, as I couldn't do but 1-2 of the hanging leg raises when I started. Now, I can do 3x10 with little trouble :)

Amel
02-23-2007, 10:20 AM
yae it looks like you are loosing weight...the midsection is getting leaner...which means you are on the right way

it will take a few months, but keep pushing

Meatballsub
03-02-2007, 10:11 AM
Week 5 - http://thevintagegamingshop.com/b7.jpg

Sean15782
03-02-2007, 10:20 AM
Your stomach is getting tighter and tighter every week. Keep it up! Youll have your goal in no time.

Meatballsub
03-07-2007, 09:18 AM
Week 6 :

http://thevintagegamingshop.com/b8.jpg

Meatballsub
03-21-2007, 02:13 PM
Week 8: Didnt post a picture last week.

http://thevintagegamingshop.com/b9.jpg

I've lost 16 pounds so far. I really should be doing more cardio, but just haven't been doing it like I should recently.

Tae23
03-21-2007, 03:24 PM
very impressive. the fat is just melting off of u. good luk with the rest of progress. i will be watching this thread and see how ur progress is going

futureincumbent
03-21-2007, 04:54 PM
as a side note, you need to incorporate much more calf work. this is a very common mistake, i see you are only dedicating 2 days a week for them, and 1 exercise...each time you train calves you should spend minimally 30 minutes on them, and hitting them from angle possible...actually, to get the best results, you can train them daily...i wouldn't do that if you're starting out, but once you get experience, it'd be very beneficial.

ryanoutloud!
03-21-2007, 05:03 PM
What is a cottage cheese pancake?

Interesting...

zhixiong
03-21-2007, 05:13 PM
Weighted sit-up? What's that.

Meatballsub
04-03-2007, 09:33 AM
Week 10

Little different pic this time:

http://thevintagegamingshop.com/b10.jpg

I'll scrounge up the pancake recipe shortly.

FreedomFry
04-03-2007, 09:48 AM
Damn, impressive. And inspiring. Thank you.

stella summers
04-03-2007, 09:52 AM
With just the stomach pictures alone, I can only see the slight difference. Insignificant, but still noticeable. You're doing a great job, and your physique is already looking very good.

I'll be sure to come back to this thread in a month or two.



Weighted sit-up? What's that.
They're sit-ups, with weights added. That means either holding a weight plate or dumbbell (for resistance and challenge) while performing the movement.

FreedomFry
04-03-2007, 09:55 AM
With just the stomach pictures alone, I can only see the slight difference. Insignificant, but still noticeable. You're doing a great job, and your physique is already looking very good.

I'll be sure to come back to this thread in a month or two.



They're sit-ups, with weights added. That means either holding a weight plate or dumbbell (for resistance and challenge) while performing the movement.

If you plan on doing this, start light! I did it in college and jumped immediately to 10 pounds. Needless to say when I woke up the next morning I couldn't sit up in bed!

pimpalot805
04-03-2007, 09:56 AM
Actually in his first post he noted "weighted sit-ups" as a machine; not sure what you guys have in your gyms, but this machine is just two handles you grab on each side of your head and do a sit-up motion with weight-resistance from the machine.

Kind of like this; http://www.net2fitness.com/1gyms/yukon/ACM190-med.jpg

FreedomFry
04-03-2007, 10:18 AM
There's also a weighted Nautilus machine where you rest your chest on a pad and crunch forward.

shibbyshah
04-03-2007, 10:29 AM
Is there a reason your split doesn't include back?

Meatballsub
04-09-2007, 07:57 PM
Picture in different light so you can see the abs beginning to define....early week 11!

http://thevintagegamingshop.com/b11.jpg

Meatballsub
04-10-2007, 10:48 AM
There's also a weighted Nautilus machine where you rest your chest on a pad and crunch forward.

Yeah, that is the one i've been using. Usually do 3x20 on that machine with as much weight as I can possibly stand.

There isn't a reason I don't do back exercises, I just haven't thought about it.

dscable
04-10-2007, 10:55 AM
Is there a reason your split doesn't include back?

x2 - I was wondering the same thing......????

Meatballsub
04-10-2007, 11:28 AM
x2 - I was wondering the same thing......????


There isn't a reason I don't do back exercises, I just haven't thought about it.


Diet has changed some. I'm not as picky on things as I used to be and it still seems to be working great.

Breakfast
- 3 CC Pancakes OR Bowl of kashi/cheerios/special K (skim milk)
- Multivitamin
- Flaxseed Oil

Lunch
- Chicken/turkey breast sandwich on 3 pieces wheat bread
- 1 scoop whey with 8oz water

Snack
- Bow of kashi/cheerios/special K (skim milk)
- Piece of fruit, usually banana
- Flaxseed Oil

Dinner
- Meat, usually grilled chicken
- Two vegetables, usually a green and a bean, lightly seasoned
- Occasionally a sweet potato
- Flaxseed Oil

Snack
- 2 scoops whey, 1 tbsp natural PB, 1 cup skim milk
- 2 servings yogurt, fat free


My workout has also changed some:

Monday (Chest and abs)
-------
Crunches 3x10
Leg Raises 3x10
Oblique Leg Raises 3x10 (each side)
Hanging Leg Raises 3x10-15
Weighted situp machine 3x20
Bench
DB Bench
Incline DB Bench
Incline Flys or Fly machine (don't know proper name)
Calve work
Cardio

Tuesday (Legs and Biceps)
--------
Squats
Leg Extensions
Leg Curls
Calve work
Bar Curls
Seated DB Curls
Machine Curls
Cardio

Wednesday (Triceps and abs)
---------
Crunches 3x10
Leg Raises 3x10
Oblique Leg Raises 3x10 (each side)
Hanging Leg Raises 3x10-15
Weighted situp machine 3x20
Overhead tricep press
Tricep machine (again, dunno the proper name)
Tricep pushdowns
Kickbacks
Calve work
Cardio

Thursday (Shoulders and forearms)
---------
Shrugs
Lat raises
Side raises
Wrist curl
BHTB wrist curl
Calve work
Cardio

Friday (Legs and abs)
-------
Crunches 3x10
Leg Raises 3x10
Oblique Leg Raises 3x10 (each side)
Hanging Leg Raises 3x10-15
Weighted situp machine 3x20
Powerclean
Leg extensions
Leg curls
Calve work
Cardio

Still not doing enough cardio, but I will get there someday.

Meatballsub
04-25-2007, 04:12 PM
Week 13 -

http://thevintagegamingshop.com/b12.jpg

Would anybody like to take a stab at my bodyfat now? I'm curious as to what it might be.

brady.huskey
04-25-2007, 10:37 PM
i'd say you're around 14%...that is a very very rough estimate though. you should try to get it tested though to be sure. i am at 12.5% as of 3 weeks ago, i should get mine done again...but i have pretty darn good abs at 12.5% i can't wait until i get in the sub 10 range! but good job, you should have a six pack in the next few weeks.

mizzOe
04-26-2007, 02:56 AM
Week 13 -

http://thevintagegamingshop.com/b12.jpg

Would anybody like to take a stab at my bodyfat now? I'm curious as to what it might be.

wow, very impressive and inspirational man!

keep up the good work http://forum.bodybuilding.com/images/icons/icon14.gif

DaPlumber
04-26-2007, 03:26 AM
good job bro on getting lean.....u definitely have the motivation and dedication.
one thing though, like previously posted, if you are as serious about this as ur pics have proven, TRAIN BACK. i dont understand how u hit everything else in ur training split yet neglect one of the biggest parts u have. deadlifts, pullups, barbell rows, 3 of the most basic and effective exercises u can incorparate into ur routine, plus since ur looking to get cut up, they burn a ****load of calories. just doing deads alone will dramatically increase ur strength for ALL ur lifts. start training ur back now bro. peace.

Meatballsub
05-02-2007, 10:17 AM
Week 14 - http://thevintagegamingshop.com/b13.jpg

Working on integrating some back stuff into my routine, should have it up next week.

Cristian22
05-02-2007, 10:50 AM
Holy ****, that's all I can say. Great job.

chris.fy
05-02-2007, 11:43 AM
Very impressive! Do you know how much weight you've lost so far?

pnycar69
05-02-2007, 11:57 AM
What a huge difference. Very impressive.

Keep up the good work. Looking at your pics and knowing what I need to do to finish my cut over the next 2 months my motivation just went through the roof.

Great job!!!!

Meatballsub
05-02-2007, 12:14 PM
Very impressive! Do you know how much weight you've lost so far?

I've lost about 20-22 pounds since I started at the end of January. Probably would have been losing more but I really slack hardcore on cardio...at least in the past few weeks.

Quickxi
05-02-2007, 12:24 PM
awesome! Very impressive!

I.K.
05-02-2007, 02:55 PM
Week 14 - http://thevintagegamingshop.com/b13.jpg

Working on integrating some back stuff into my routine, should have it up next week.

Good job, man! I am actually going to implement a part of your workout, 'cause if you're slacking on cardio, I'm being too lazy in the weights room, lol.

Good luck on your cut.

Meatballsub
05-14-2007, 09:17 AM
For now, my cutting journey is over. I kept looking in the mirror, deciding whether I should keep cutting to my goal or start bulking. Since I don't have much muscle, I decided to start the bulk.

Here is a collage of pictures I made over my 14 week diet:

http://thevintagegamingshop.com/collage.jpg

pologod05
05-14-2007, 10:10 AM
very well done. even slacking off the cardio you were still losing weight. now you know what to do after your bulk. congrats.

Meatballsub
06-14-2007, 11:51 AM
Canceled the site that was hosting all these pictures. For reference, here is a collage I made of pics during the 14 week period.