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[QUOTE=brandonbourgoin;1162064413]My transformation from 218LB to 152LB. Currently lean bulking for the first time.
[url=http://postimage.org/][img]http://s22.postimg.org/oe2pb6729/My_Collage_1_1.png[/img][/url][/QUOTE]
good transformtaion. just curious you 5'5"?
[QUOTE=counterfit_hero;1162386983]good job, what was the time frame on your transformation?[/QUOTE]
roughly 2-3 years, the first half was spent doing strict training. Nutrition/Diet being fairly consistent, only improving.
@ guy
yes i am
[QUOTE=brandonbourgoin;1162582893]@ guy
yes i am[/QUOTE]
feels I am underweight!!
Hi Everyone!
I went from FAT (bf ~23%, 195,1 lbs) to ATHLETIC (bf 8,0%, 174,6 lbs) in just 150 day, with only 20-25 min training per day (home training)! I use only 2 dumbbells (8,5 kg / 19 lbs each). Without supplements, fatburners, drugs, steroids etc.!! I'm fully natural! I don't want to say that it works for everybody, BUT for me worked/works.
You can find more pics and videos if you visit my profile.
I do NOT sell anything. I only want to motivating for free.
[QUOTE=corres78;1162717873]Hi Everyone!
I went from FAT (bf ~23%, 195,1 lbs) to ATHLETIC (bf 8,0%, 174,6 lbs) in just 150 day, with only 20-25 min training per day (home training)! I use only 2 dumbbells (8,5 kg / 19 lbs each). Without supplements, fatburners, drugs, steroids etc.!! I'm fully natural! I don't want to say that it works for everybody, BUT for me worked/works.
You can find more pics and videos if you visit my profile.
I do NOT sell anything. I only want to motivating for free.[/QUOTE]
That's really impressive!
May I ask what exercises did you do with the dumbells? (For legs and back specifically)
[QUOTE=corres78;1162717873]Hi Everyone!
I went from FAT (bf ~23%, 195,1 lbs) to ATHLETIC (bf 8,0%, 174,6 lbs) in just 150 day, with only 20-25 min training per day (home training)! I use only 2 dumbbells (8,5 kg / 19 lbs each). Without supplements, fatburners, drugs, steroids etc.!! I'm fully natural! I don't want to say that it works for everybody, BUT for me worked/works.
You can find more pics and videos if you visit my profile.
I do NOT sell anything. I only want to motivating for free.[/QUOTE]
Bloody awesome work good Sir!!!!!!
Just goes to show what work you can do at home with limited equipment! Keep it up man, and enjoy!!!!
Best wishes,
Stu P J
Good day to All,
Just dropping onto this awesome thread with my achievements over the last 6 months, at the beginning of April this year at 5ft 8in i weighed in at 185 pounds, i cut down to 141 in 4 months following the dreaded Keto diet and as of the past 2 months i got back on the carbs with the goal to bulk to around 160-165 hopefully lean mass and low BF%, my current BF is 9% after starting out at 19%.
My workouts are all done at home with bodyweight exercises and the use of 2 x 20lb dumbells focusing on slow movements good form and time under tension, 3 days full body workouts 1 days rest then repeat.
I shedded the fat on my cut by walking for 30-45 mins each day, very theraputic whilst listening to audio books.
Im am now currently (in the October photo) 151 pounds, up 10 pounds from my cut and BF % is slowly dropping still, so weight gain could be a mixture of carb intake, water, glycogen and muscle, ive ruled out fat as my BF is the same.
Please thanks for reading/ looking i wish each and everyone here the very best in their life and fitness ventures and any questions feel free to ask.
Cheers for your time!
[QUOTE=SPJMusic;1163266783]Bloody awesome work good Sir!!!!!!
Just goes to show what work you can do at home with limited equipment! Keep it up man, and enjoy!!!!
Best wishes,
Stu P J[/QUOTE]
Many thanks Sir!
Your transformation is another great example for the greatness of human body! Very well done and keep it up!
I will translate my plan from my language (hungarian), but my english is not as good, so I need time for that.
[QUOTE=corres78;1163362873]Many thanks Sir!
Your transformation is another great example for the greatness of human body! Very well done and keep it up!
I will translate my plan from my language (hungarian), but my english is not as good, so I need time for that.[/QUOTE]
Thankyou for checking it out, appreciate it! And your English looks fine from sat behind my computer ; ) Best wishes and good luck with your work!
Stu
[QUOTE=SPJMusic;1163365863]Thankyou for checking it out, appreciate it! And your English looks fine from sat behind my computer ; ) Best wishes and good luck with your work!
Stu[/QUOTE]
Thank you! You are very kind :)
[QUOTE=dontfearme;1163230553]That's really impressive!
May I ask what exercises did you do with the dumbells? (For legs and back specifically)[/QUOTE]
Many Thanks! I will translate my program soon.
[QUOTE=biglos079;1123013743]337 to 276 over a year span. Old football weight getting out of control. Decided to fix it finally. 310-276 just this year alone.
[IMG]http://i.imgur.com/KUjI6xd.png[/IMG]
[IMG]http://i.imgur.com/PaNrnf3.jpg[/IMG]
Does anyone know anything regarding gynomastia (I think I have it - I also really freaking hate my side tits). Also, stretch marks, how to I go about dealing with it?[/QUOTE]
Im still fat myself, but from my homie I have seen him look JUST like you, and when he got his body fat percentage down it went away. you just have to keep losing, cuz i keep worrying about it myself but they tell me you only know when u get the weight all the way down...we all lost weight in different places, your chest might be last for the fat to go you know
[QUOTE=corres78;1162717873]Hi Everyone!
I went from FAT (bf ~23%, 195,1 lbs) to ATHLETIC (bf 8,0%, 174,6 lbs) in just 150 day, with only 20-25 min training per day (home training)! I use only 2 dumbbells (8,5 kg / 19 lbs each). Without supplements, fatburners, drugs, steroids etc.!! I'm fully natural! I don't want to say that it works for everybody, BUT for me worked/works.
You can find more pics and videos if you visit my profile.
I do NOT sell anything. I only want to motivating for free.[/QUOTE]
Here is my 150 day video from FAT to ATHLETIC (watch it in HD) ;)
[url]http://www.youtube.com/watch?v=L9CLvbh8sus[/url]
[QUOTE=pvpaymon;1162443963]roughly 2-3 years, the first half was spent doing strict training. Nutrition/Diet being fairly consistent, only improving.[/QUOTE]
amazing transformation bro. just wondering if you think you could have finished the transformation faster? was diet/workout consistent during entire 3 years? or did you take some breaks?
[QUOTE=AmitabhBachchan;1163521053]amazing transformation bro. just wondering if you think you could have finished the transformation faster? was diet/workout consistent during entire 3 years? or did you take some breaks?[/QUOTE]
plenty of breaks, from big too small.
This could have been done faster, but.. my lift maxes have pleased me mostly. 4 plate squat and dead lift is OK with me for now.
Well here it is, I can't believe i've already been lifting for 1.5 years. I'm relatively unhappy with how little progress i've made. Looking back I wasted so much time with inconsistent training, poor diet, and cardio.
6'4" 255lbs
My progress is a little deceiving though, this first picture I weighed 255 but had virtually [i]NO[/i] muscle mass, I had never lifted a weight prior to this picture. The first .5 of my trainging was spent purely on cardio to "cut".
[img]http://i1048.photobucket.com/albums/s363/ShelterDogsAZ/687569876987698769876987_zpsd06a9fe3.jpg[/img]
Here's some pictures from where I am today, *myspace angles and ligthing included!*
I weighed in at 227 today
STATS: Bench 190 5x5
Squat: 225 3x10
DL: 225X10
My legs haven't progressed very well because I have some lower back problems that slow me down including an extra vertebrae.
[img]http://i1048.photobucket.com/albums/s363/ShelterDogsAZ/20131115_183340_zps8c72cd16.jpg[/img]
[img]http://i1048.photobucket.com/albums/s363/ShelterDogsAZ/c2bfddff-c9ac-4ba5-8789-40f5b8b8ada4_zpsaffd46cd.jpg[/img]
[img]http://i1048.photobucket.com/albums/s363/ShelterDogsAZ/20131115_171857_zps8862e8fd.jpg[/img]
Inb4 still fat
My bicep inserts are very low, I feel like my arms are taking forever to fill in.
[b]I've lost alot of body fat from my upper and lower body but my stomach and love handle area is very stubborn, it just take a long time and my body like to run on high calories.[/b]
My ribcage measures 48" around under my pecs which makes my chest look a lot bigger then it is when I wear a shirt.
Im thinking increasing my core may actually help but that may be bro science.
Going to try and cut all the way down to 10% bf when the springtime comes around.
[QUOTE=dontfearme;1163230553]That's really impressive!
May I ask what exercises did you do with the dumbells? (For legs and back specifically)[/QUOTE]
Here is my workout program! People, who tried it out, please give feedback! I know, it may looks strange at first look, but belive me it's not so easy. Even after 155 days it's a challange for me to complete my own program with a smile.
Full workout routine is max 25 minutes long, every day in the same order. I use only 2 dumbbells.
(Go at your own pace with the intensity, speed and weights, but the main point is, that the workout should be done in max 25 min!)
- 1 min warm up (full body)
- 4x10 Push ups: I use the 2 dumbbels as push up bars. ( I do calf raises during the 15 sec break between the sets.)
- 1x10 standing, alternating bicep curls
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- ABS: 1x25, 10 sec break, 1x15, 10 sec break, 1x10. (move slowly up and down)
- Tricep & bicep:
Tricep: sitting alternating tricep extentions 2x12 (2x12 right arm and 2x12 left arm).
Bicep: sitting alternating crouching cohen curls (2x12 right arm and 2x12 left arm)
- 1x20 standing shoulder press
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- 5 min running in place (slowly speed up the intensity till the end. Breath rythmically in every second.)
- 1x15 leg squats with own bodyweight (slowly)
- 1x20 standing shoulder press
- 1x8 standing straight arm alternating inner shoulder flies
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 alternating shoulder
- 1x5 standing, alternating bicep curls
- 1x15 push up.
- 5x8 inverted rows
- 1 min cooling down
Two vids for help:
[url]http://www.youtube.com/watch?v=mgEd_jqkg0M[/url]
[url]http://www.youtube.com/watch?v=LhGIbVryarw[/url]
Good luck!
Here's my latest before and after, the after shot is a little skewed when trying to fit on.
[URL=http://s29.photobucket.com/user/Rascus/media/beforeandafter2013_zps62937dc4.jpg.html][IMG]http://i29.photobucket.com/albums/c263/Rascus/beforeandafter2013_zps62937dc4.jpg[/IMG][/URL]
[QUOTE=OutdoorsinCO;1164297803]Here's my latest before and after, the after shot is a little skewed when trying to fit on.
[URL=http://s29.photobucket.com/user/Rascus/media/beforeandafter2013_zps62937dc4.jpg.html][IMG]http://i29.photobucket.com/albums/c263/Rascus/beforeandafter2013_zps62937dc4.jpg[/IMG][/URL][/QUOTE]
Great work!! Repped
[QUOTE=corres78;1164183713]Here is my workout program! People, who tried it out, please give feedback! I know, it may looks strange at first look, but belive me it's not so easy. Even after 155 days it's a challange for me to complete my own program with a smile.
Full workout routine is max 25 minutes long, every day in the same order. I use only 2 dumbbells.
(Go at your own pace with the intensity, speed and weights, but the main point is, that the workout should be done in max 25 min!)
- 1 min warm up (full body)
- 4x10 Push ups: I use the 2 dumbbels as push up bars. ( I do calf raises during the 15 sec break between the sets.)
- 1x10 standing, alternating bicep curls
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- ABS: 1x25, 10 sec break, 1x15, 10 sec break, 1x10. (move slowly up and down)
- Tricep & bicep:
Tricep: sitting alternating tricep extentions 2x12 (2x12 right arm and 2x12 left arm).
Bicep: sitting alternating crouching cohen curls (2x12 right arm and 2x12 left arm)
- 1x20 standing shoulder press
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- 5 min running in place (slowly speed up the intensity till the end. Breath rythmically in every second.)
- 1x15 leg squats with own bodyweight (slowly)
- 1x20 standing shoulder press
- 1x8 standing straight arm alternating inner shoulder flies
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 alternating shoulder
- 1x5 standing, alternating bicep curls
- 1x15 push up.
- 5x8 inverted rows
- 1 min cooling down
Two vids for help:
[url]http://www.youtube.com/watch?v=mgEd_jqkg0M[/url]
[url]http://www.youtube.com/watch?v=LhGIbVryarw[/url]
Good luck![/QUOTE]
Great cut man!! Repped
[QUOTE=corres78;1164183713]Here is my workout program! People, who tried it out, please give feedback! I know, it may looks strange at first look, but belive me it's not so easy. Even after 155 days it's a challange for me to complete my own program with a smile.
Full workout routine is max 25 minutes long, every day in the same order. I use only 2 dumbbells.
(Go at your own pace with the intensity, speed and weights, but the main point is, that the workout should be done in max 25 min!)
- 1 min warm up (full body)
- 4x10 Push ups: I use the 2 dumbbels as push up bars. ( I do calf raises during the 15 sec break between the sets.)
- 1x10 standing, alternating bicep curls
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- ABS: 1x25, 10 sec break, 1x15, 10 sec break, 1x10. (move slowly up and down)
- Tricep & bicep:
Tricep: sitting alternating tricep extentions 2x12 (2x12 right arm and 2x12 left arm).
Bicep: sitting alternating crouching cohen curls (2x12 right arm and 2x12 left arm)
- 1x20 standing shoulder press
- 1x15 one arm dumbbell rows (for the back)
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 standing straight arm alternating inner shoulder flies
- 1x5 standing, alternating bicep curls
- 5 min running in place (slowly speed up the intensity till the end. Breath rythmically in every second.)
- 1x15 leg squats with own bodyweight (slowly)
- 1x20 standing shoulder press
- 1x8 standing straight arm alternating inner shoulder flies
- 1x30 standing straight up and down shoulder traps (do not roll forward or backward your shoulders)
- 1x8 alternating shoulder
- 1x5 standing, alternating bicep curls
- 1x15 push up.
- 5x8 inverted rows
- 1 min cooling down
Good luck![/QUOTE]
If it works for you Good Sir then keep at it, it certainly works from where i am standing.
Regardless of what people believe is the right and wrong way to go about changing yourself, if it works then it works! Again, Awesome work mate and best of luck with your journey!!!!
Stu
forgot about this thread. good stuff, all over in here.
I'm currently trying to find a before picture to compare to. I dropped 100 lbs in 10 months this year. Went from a XXL to an L. A waist 46 to a 36.
@ SPJMusic, ademyster: Many thanks for your kind words!
@All: What do you think about this 98 days difference on my back and shoulders?
Day 56: 80,1 kgs / 176,6 lbs
Day 154: 79,4 kgs / 175,0 lbs
[QUOTE=SPJMusic;1164346263]If it works for you Good Sir then keep at it, it certainly works from where i am standing.
Regardless of what people believe is the right and wrong way to go about changing yourself, if it works then it works! Again, Awesome work mate and best of luck with your journey!!!!
Stu[/QUOTE]
this is incredible change! i know what it feels like when starting well behind the curve. some people are big/fat, but they have LBM underneath. others are skinny, but very lean. you're started off as neither, but now you have a great base to work off of.
what you have already accomplished, is my first goal. my goal is to get to your 'after pic' first, and then slowly bulk up form that point. good transformation bro, thanks for the motivation!!
[QUOTE=SPJMusic;1164346263]If it works for you Good Sir then keep at it, it certainly works from where i am standing.
Regardless of what people believe is the right and wrong way to go about changing yourself, if it works then it works! Again, Awesome work mate and best of luck with your journey!!!!
Stu[/QUOTE]
Great work, repped
The first pic is me from 2009. I was about 220lbs in that pic. After realizing how bad I let my my physique (and my health) deteriorate, I started back seriously training in late 2011. And I actually popped up to 230lbs by Spring 2012, however with more muscle. The second pic was taken a couple of weeks ago; it's what I look like today.
[QUOTE=Clayton7510;1165079403]The first pic is me from 2009. I was about 220lbs in that pic. After realizing how bad I let my my physique (and my health) deteriorate, I started back seriously training in late 2011. And I actually popped up to 230lbs by Spring 2012, however with more muscle. The second pic was taken a couple of weeks ago; it's what I look like today.[/QUOTE]
Repped!
Well, Thats my transformation.
From ~240lbs to 165 and im still going. Planning to step on a stage and compete at mens physique!
Everything is Possible