[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.
Printable View
[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
[QUOTE=KaidoR;1165184783]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[/QUOTE]
That's a very great transformation man! Keep it up!
[QUOTE=brandonbourgoin;1162064413]My transformation from 218LB to 152LB. Currently lean bulking for the first time.
nice job, what was your progress?
[QUOTE=moogusta;1159660513]Still a long way to go but I'm pretty proud with my progress so far!
I was near 325 lbs and currently I am somewhere near 280-282~
I'm aiming for 250 before next summer :)
nice job man keep it up
Not at my fattest, prob add at least 10-15lbs to this pic. I deleted almost all my old pics because I found them so disgusting.
Still nowhere near where I want to be but down about 30lbs or so.
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=6388263&stc=1&d=1384885473[/img]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=6388273&stc=1&d=1384885484[/img]
[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]
Amazing work!! Inspirational!
Great thread, I'm just joining here today. Was at my heaviest in January of this year at 312lbs, so far i'm down to 283lbs after a summer of unhealthy meals and zero exercise. I'm back on it and with threads like this motivation should stay up!
[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]
Awesome, awesome job! I'm roughly your age (36), and it's very encouraging to see these kinds of physiques at mid 30s. Definitely gives me motivation to continue!
Follow me on Twitter @Fat2FitMyDrive
I'm going on about 10 wks so far I've been training and up and down with weight all my life as I was a wrestler so that should say a lot to others here who have been in that spot. So I started @ 332lbs and although I don't have any full body pics because I wasn't confident enough to take them I will post some soon.
Here I am in August 2013 at 332lbs I know it's just a face shot, but I was approx 332lbs here and 37% body fat.
*Not allowed to post pics yet due to post count!
This was this past Monday now at 284lbs and 25% body fat. I feel amazing and I'm stronger and more energetic than ever!
*Ok I have to make some more posts before I am allowed to enter my pics here, so stay tuned. You can view them now at my Bodyspace!
Follow my Twitter account for daily progress pics, workout routines, meal plans, and a little motivational humor once in a while! My ultimate goal is 215lbs and 10% or less Body fat!
Hi Peeps.
So I've been reading this forum for quite a while, but never felt like I had reached a significant point to post a progress pic.
Well today I think I have reached that point, some what. If anyone could indicate a super rough idea of my BF% that would be greatly appreciated.
I know it's been asked tonnes of times and I am probably asking in the wrong thread but I would like to kill two birds with one stone and be more efficient.
Thanks
Ahh I workout.
when will it be my time
[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2013/11/21/47712751/profilepic/drjTGeJMDOFZHfXJJKPVJlBEQUjdGziEDqnR.jpg[/img]
[quote=javid_shanghai;803563511]nice job dude! Time to bulk now..[/quote]
niceee!
[QUOTE=CashmereEsquire;1166953863]when will it be my time
[/QUOTE]
Looks like you've arrived brah, nip slip...
[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]
Amazing change my man!
[QUOTE=ahhiworkout;1166571783]Hi Peeps.
So I've been reading this forum for quite a while, but never felt like I had reached a significant point to post a progress pic.
Well today I think I have reached that point, some what. If anyone could indicate a super rough idea of my BF% that would be greatly appreciated.
I know it's been asked tonnes of times and I am probably asking in the wrong thread but I would like to kill two birds with one stone and be more efficient.
Thanks
Ahh I workout.[/QUOTE]
I would estimate that you're under 20 but probably over 10%. Just my opinion, I know it's a vague range, but it's tough to tell sometimes.
Hi, I was able to lose 50 kilograms over 1 and 1/2 years :) this thread had been very motivational for me, thank you very much.
[QUOTE=Skelth;1167934703]Hi, I was able to lose 50 kilograms over 1 and 1/2 years :) this thread had been very motivational for me, thank you very much.[/QUOTE]
Wow dude I just hope I can achieve what you have done :) Repped!
[QUOTE=alabama22;1167941863]Wow dude I just hope I can achieve what you have done :) Repped![/QUOTE]
Thanks mate, I checked your pictures and you're doing great so far :)!
Poď kámo, to zmákneš :)!
[QUOTE=Skelth;1167934703]Hi, I was able to lose 50 kilograms over 1 and 1/2 years :) this thread had been very motivational for me, thank you very much.[/QUOTE]
Buddy.. you were one of my motivations for weight loss.. you going for a bulk now?
my progress during 3 years on the pic above and 2 years at the other! still working hard to get more mass and look forward to next year!
[QUOTE=Skelth;1167934703]Hi, I was able to lose 50 kilograms over 1 and 1/2 years :) this thread had been very motivational for me, thank you very much.[/QUOTE]
Damn good job! Diet?
[QUOTE=Filipgrahn;1167965093]my progress during 3 years on the pic above and 2 years at the other! still working hard to get more mass and look forward to next year![/QUOTE]
good job man very good
117 day difference (2013 july 18 vs. 2013 november 12)
This is motivational! Body Transformation's threads are always the best;)
As Thanksgiving week is upon us, I sit and renew my goal to become fit and healthy for my wife, children, family, and friends, and myself. Over the past months, I have been looking back at this thread and trying to find motivation to begin what I started. Everyone has done great strides!!!! I was on a good roll, but I fell. I let life get the best of me...I came home 9 months ago to find my father had passed away in my yard. It has been a journey that I never wanted to take, but God wanted a different journey for me. As I look at my pictures of where I am now and where I was, I am thankful for my God and my family and friends for getting me where I am. Now it is time to take my fitness and health back. I know I can do it....I have done it before!!!! Keep up all the hard work everyone!!!!! The first few pictures are ones of where I was and the last two are where I am beginning again!!!
Transformation in 3 years
[QUOTE=Lyo22;1169015113]Transformation in 3 years[/QUOTE]
Sick gains, mirin' pec shape
35 lbs in less then a year. Have added some good muscle and lost a lot of body Fat. Still a long way to go to reach my goal of 185 lbs and 15% body fat.
[QUOTE=Filipgrahn;1167965093]my progress during 3 years on the pic above and 2 years at the other! still working hard to get more mass and look forward to next year![/QUOTE][url]http://forum.bodybuilding.com/showthread.php?t=728136[/url]
Great job in taking the first step. I did the lose weight and gain it back game. I finally made a lifestyle change and have kept the fat off for two years. It s a daily and lifetime commitment. I was around the same size as you and I stay in the 10 to 12 percent body fat range. It can be done. Good luck.[QUOTE=jpw24;1168964543]As Thanksgiving week is upon us, I sit and renew my goal to become fit and healthy for my wife, children, family, and friends, and myself. Over the past months, I have been looking back at this thread and trying to find motivation to begin what I started. Everyone has done great strides!!!! I was on a good roll, but I fell. I let life get the best of me...I came home 9 months ago to find my father had passed away in my yard. It has been a journey that I never wanted to take, but God wanted a different journey for me. As I look at my pictures of where I am now and where I was, I am thankful for my God and my family and friends for getting me where I am. Now it is time to take my fitness and health back. I know I can do it....I have done it before!!!! Keep up all the hard work everyone!!!!! The first few pictures are ones of where I was and the last two are where I am beginning again!!![/QUOTE]
[quote=filipgrahn;1167965093]my progress during 3 years on the pic above and 2 years at the other! Still working hard to get more mass and look forward to next year![/quote]
good stuff man!!!!
Just a quick update on progress, right hand side is 123kg and the right is 88kg. No idea of BF%, Cutting down to 76kg. Happy with progress but nowhere near where i wanna be!
:D