OBF FAMILY MOTIVATIONAL/RECOMP THREAD (Everyone is welcome/NON-OBF Sponsored)

[MsTropix]

Hellooooooo!

Alright so I as well found my way over

This week I've been eating some favorites since I posted my pics. Tomorrow I'm back on the maintenance bandwagon. Going to stay around 141lbs and see how the bod does.

This contest was HUGE for me! I accomplished more then I thought...so I'm stoked!

Okay Y'all, Major T is in the H O U S E!

[MsTropix]

[Major T]

okay y'all, major t is in the h o u s e!

what what!!! Hollaaaaaa lmbo!

[MsTropix]

what what!!! Hollaaaaaa lmbo!

Ha ha ha!! YaHOoOoOoOo

[MsTropix]

I finished my exercise about an hr ago and I worked my arms G O O D! My w/o was about 75 minutes long, but after I eat and recoup I am gonna work my calves hard. My areas of cencentration are:

-Arms: both forearm and upper arm
-Rear End
-Calves

[MsTropix]

Worked my tail off...I was absolutely exhausted on the 26th. Totally winded taking final pics. lol TOTALLY worth it, what a fantastic experience. Thanks to everyone for the motivation!!

Yes you certainly did! Yes these last 16 weeks have been both exhausting and rewarding all in one breath. Rest a minute and get back on the horse and generate some mustang speed cause we still have more progress to make! I know I learned a lot from this experience.

I hope we can motivate others and share our new knowledge and renewed hope with others that are about to give up and get them on the road to health and fitness with the support we had in OBF. Make it CONTAGIOUS!

[BamaBruce]

I'm back......before pics.......some time......not sure when, lol! After pics.....er, I will post updated pics last day of august (day before birthday), and after pics at the end of the year. I plan on cutting hard until 2011. I hope to be down to 10% by then..... only problem is accepting what a slow process it is..... sometimes I just wanna give up; sometimes I'm not sure it is worth it.....and then sometimes I think of the quote from Family Guy Star Wars episode 5..... "Look, this is happenin' bro, so just come to peace with it."

[GettingfitAgain]

Hey everyone!

Tomorrow I will be posting my starting pics for the continuation thread. Plan is to cut for another 2 months then recomp till the end of the year. Depending on how I look in Jan 2011 I will either continue to recomp or cut for next summer. Goal is visible ABS!

[tjwoody]

Darn coke zero...so glad I found out i enjoy them. I try not to drink to many but they sorta my cheats on weekends when I cant eat candy and whats not.

I think im planning some feasts this July 4th weekend. I will try not to get to crazy.

I am DYING for some burgers and fries!!!

[MsTropix]

[MsTropix]

My goal is to get down to 10% BF by the end of the year, as I may have been higher than originally thought. the bf% listed on my profile is probably off- using online calculator and callipers, and get the same # usually. Still, I doubt I'm as low as 15 just yet :'(

wow this is S....L.....O......W....


TOO SLOW! lol

Be patient, no matter how long or soon it takes to reach your goals...the day will come and it will be worth all your efforts- just ask anyone here. You didnt get outta shape overnight. You wont get fit overnight either.

[MsTropix]

Can anyone give me some tips on working my calves without squatting- bad knees? I know lifting up and down on my toes will help for one... any others?

[longhorns_p]

Can anyone give me some tips on working my calves without squatting- bad knees? I know lifting up and down on my toes will help for one... any others?

I don't work out calves

BUT plan to hit em' hard this year, x2 a week...seated calf raises, leg press calf raises, standing BB calf raises, standing DB calf raises, BW standing calf raises (I used to do these at basketball practice OMG after about 2 minutes of going up and down on your toes, you'll know how painful these can be!)

TBH I'd rather spend my time/energy on the bigger muscles. The smaller muscles are kind of a waste of time for the majority of us lifters, just my .02.



Anyways, can I get a cliffs on this thread?! Seems like it blew up over the last 2 days

[BamaBruce]

Okay, I resized my pics, will post before pics in a second, butt first...... can you tell a difference in these two pics? Four weeks apart. Before on left, after on right. Also, anyone want to guess BF of either and/or the change in bf? Also, any setimates on how long it should take me to get down to 10% at this rate? thanks!

[longhorns_p]

Bama, I'll try and not overstep my boundaries. Please, forgive me if I do

Just to answer your ?'s: maybe before 15% BF? and after 13% BF? IDK don't count those as that accurate

But..........don't worry about BF%. Your 15 years old man, there is no need to pay attention to that minor detail. I'm no expert by any means, I'm a golfer, I don't have any plans to be a bodybuilder or a super model in the muscle mags.

My .02 is that you should "recomp" or "lean bulk" and try to put on the muscle/strength during these early stages in your training. You have a lot of things going for you starting at such an early age, if you kill it these next couple years then you'll be far ahead of the competition.

Can you post a rough detail of what you diet is? Do you have any idea what your maintenance calories are?

Better yet, what are your goals for the next 8-12 weeks?

Wish I'd started at your age man, you're gonna kill it! Far ahead of the learning curve

[BamaBruce]

Bama, I'll try and not overstep my boundaries. Please, forgive me if I do

Just to answer your ?'s: maybe before 15% BF? and after 13% BF? IDK don't count those as that accurate

But..........don't worry about BF%. Your 15 years old man, there is no need to pay attention to that minor detail. I'm no expert by any means, I'm a golfer, I don't have any plans to be a bodybuilder or a super model in the muscle mags.

My .02 is that you should "recomp" or "lean bulk" and try to put on the muscle/strength during these early stages in your training. You have a lot of things going for you starting at such an early age, if you kill it these next couple years then you'll be far ahead of the competition.

Can you post a rough detail of what you diet is? Do you have any idea what your maintenance calories are?

Better yet, what are your goals for the next 8-12 weeks?

Wish I'd started at your age man, you're gonna kill it! Far ahead of the learning curve

haha thanks! Seem to be getting a lot of this "you shouldn't be cutting" stuff, buthonestly, I kinda have my heart set :-/ I mean, I'd really rather just do this for the rest of the year, and start a clean bulk after that, when I will have a job, $ to get some supps, and a car. Plus, it will be a HUGE confidence booster to see this tub get off of me. Really depressing to have it, tbh.

and well I hope to get down to 140 lbs within the next 2-3 weeks. Not sure where that will put me bf wise though.... I only wish I were 13% bf! hahaha..... most estimates were~18-20 range, which would be less depressing if first estimates weren't ~20-22% bf! lol

and my diet, I really don't eat much....usually 1100-1500 a day. Serious. No clue what maintenance is, but hope I'm well under, doing 45 min cardio, lifting, and really trying to move as much as possible (park in furthest parking space, go to bathroom at opposite end of house, etc.)

but yeah, thanks for the response man!

[longhorns_p]

haha thanks! Seem to be getting a lot of this "you shouldn't be cutting" stuff, buthonestly, I kinda have my heart set :-/ I mean, I'd really rather just do this for the rest of the year, and start a clean bulk after that, when I will have a job, $ to get some supps, and a car. Plus, it will be a HUGE confidence booster to see this tub get off of me. Really depressing to have it, tbh.

and well I hope to get down to 140 lbs within the next 2-3 weeks. Not sure where that will put me bf wise though.... I only wish I were 13% bf! hahaha..... most estimates were~18-20 range, which would be less depressing if first estimates weren't ~20-22% bf! lol

and my diet, I really don't eat much....usually 1100-1500 a day. Serious. No clue what maintenance is, but hope I'm well under, doing 45 min cardio, lifting, and really trying to move as much as possible (park in furthest parking space, go to bathroom at opposite end of house, etc.)

but yeah, thanks for the response man!

Alright, we have some numbers to work with.

20-22% BF? WTF, naw man...I don't see it...imo I'd put you at a legitimate 13-15% just my .02.

With that being said, I don't care what your goals are for this summer. Its a long-term commitment. How bad do you want to meet these goals?

You already look like your in great condition, but to take it to the next level........you need to put some more muscle on. Gotta raise the calories, but slowly (if you been eating 1100-1500 cals).....let me get the member in here that helped me make progress, I'm sure he can help you with the diet.

If you want to improve your physique then you need to suck it up and eat a little more and keep training hard! Its obvious that you've been lifting hard but you need keep eating, supps are the last thing in the equation. They help, but only after everything else is in order. Otherwise they area a waste of money imo

Somebody correct me if I'm wrong here.

EDIT: "Parental Advisory" I dig this CD, but I'm a huge PAC fan RIP: http://www.datpiff.com/TheTupacDedic...t.m131172.html

"Dear Mama" hits the personal spot, i was raised a different way...but I wouldn't change my childhood for nothing in the world..it made me the man that I am. We'll touch on that later

[MsTropix]

I don't work out calves

BUT plan to hit em' hard this year, x2 a week...seated calf raises, leg press calf raises, standing BB calf raises, standing DB calf raises, BW standing calf raises (I used to do these at basketball practice OMG after about 2 minutes of going up and down on your toes, you'll know how painful these can be!)

TBH I'd rather spend my time/energy on the bigger muscles. The smaller muscles are kind of a waste of time for the majority of us lifters, just my .02.



Anyways, can I get a cliffs on this thread?! Seems like it blew up over the last 2 days

This thread is just to continue our progress to reach and complete our goals from OBF while inspiring and mentoring- enouraging and motivating others (who were not from OBF) to do the same. We also have a picture thread as well for posting progress. There are no deadlines to meet, no required number of posts, etc. Lets just stick together and Git R Done! I also posted opening statements in post #1 in both threads if ya wanna check those out.

Bama, I'll try and not overstep my boundaries. Please, forgive me if I do

Just to answer your ?'s: maybe before 15% BF? and after 13% BF? IDK don't count those as that accurate

But..........don't worry about BF%. Your 15 years old man, there is no need to pay attention to that minor detail. I'm no expert by any means, I'm a golfer, I don't have any plans to be a bodybuilder or a super model in the muscle mags.

My .02 is that you should "recomp" or "lean bulk" and try to put on the muscle/strength during these early stages in your training. You have a lot of things going for you starting at such an early age, if you kill it these next couple years then you'll be far ahead of the competition.

Can you post a rough detail of what you diet is? Do you have any idea what your maintenance calories are?

Better yet, what are your goals for the next 8-12 weeks?

Wish I'd started at your age man, you're gonna kill it! Far ahead of the learning curve

Below is a repost of the questions I asked him a few days ago and the answers he gave. As far as what is good or bad for a 15 yr old to work on is not my territory as I am a gal, so have at it mens!

haha thanks :P

and, well we really just get our foods from walmart and local grocey stores, mostly. I try to stick to strictly meats (eggs, beef, salmon, etc.) aside from the fruits where I can get them (Banannas, grapes). Yeah, I have a VERY difficult time withh veggies still, lol. I eat 3 or 4 meals per day- 1 as breakfast/post morning cardio (usually sausage with milk or eggs with milk and fish oil), lunch at 12, consisting of whatever meat I can find in the fridge really, lol usually it is hotdogs or something of the sort though, water, and my multi. Sometimes my post WO meal will be my supper, depending on what time I work out. I usually grab anything high protein, like scrambled eggs with some ham and cheese cooked in, grilled chicken, or etc. this will be around 2-4 if I eat them seperately anywhere 5-8 if not lol. Either way, I eat as soon as I'm done (oh and with my 2nd dose of fish oil and a scoop of whey, of course. in fact, if we don't have anything healthy to eat, I just stick with the whey alone :P). And I try to stay LOW CARB as much as possible. It has worked pretty well for my dad, so I figure it couldn't hurt me too much haha. I TRY not to cheat if possible, but if I must give in one weekend, it will, more often than not, just be a small bowl of cereal to get over the craving, maybe a candy bar or something. Now that I've been chewing 5 gum (Cobalt) I've found that I want to cheat a little less than before. Oh, and drinking a gallon of water per day, starting today (sunday when typed, lol :P)

Exercises- morning cardio is a 45 minuite run on the treadmill (roughly 5 mph or so), but I just use a playlist as my timer, so when I change the music around, it may go up to 47 or 48 min. lol. I try to do this 5x per week if at all possible, taking Sundays and Wednesdays off. I also lift at home, as we have a Bowflex Ultimate 2 and Iron Gym adjustable dumbells and an EZ curl bar. I stick to the "Bodybuilding" plan in the bowflex book, for the most part, but I use the free weights more than the actual bowflex. I usually do this 5x per week as well, same days, but it is a little easier to stick with because I'm not as tired at 1 or 6 in the afternoon as I am at 6 in the AM or whatever :P

-Sounds to me you are doing a diet similar to Keto.

-Be careful with the hot dogs. A lot of times, meats that are in a casing have added carbs/sugars that you wont want. Good ones to stick with are: Tuna, salmon, trout, flounder, sardines, herring, clams, squid, shrimp and crab meat- also chicken, turkey, cornish hen and beef, pork, lamb, veal, hard salami.

-I would save all fruits for your cheat days when ya have one. IMO

-Mushrooms, peppers, radish(they are spicy), and cucumbers, Squash or zuchini is great with a quick stir fry in EVOO, a pinch of salt and pepper, (I like spinach. I rarely eat any other kind of leaf), cauliflour and cheese and if you like onion or garlic..that is good for ya and are not so hard to eat as other rabbit foods.

-Sour cream makes anything good, except maybe your much loved CC.

-Sparkling waters are a great thirst quencher. The no sodium, no SPLENDA, no calorie ones and Psyfo makes a variety of flavors. I do not recommend them as a drink to sip on all day, just for during exercise.

-Drink at least 1/2 your body weight in ounces of water- per Mayo Clinic recommendations
(I only drink distilled water) it doesnt have minerals in it, but with good diet and muti vitamins I dont worry about the minerals.

*Pork Rhinds to satisfy a chip crave

[longhorns_p]

What do ya mean by cliffs? This thread is just to continue our progress to reach and complete our goals from OBF while inspiring and m entoring- enouraging and motivating others to do the same. We also have a picture thread as well for posting progress. There are no deadlines to meet, no required number of posts, etc. Lets just stick together and Git R Done!



Below is a repost of the questions I asked him a few days ago and the answers he gave. As far as what is good or bad for a 15 yr old to work on is not my territory as I am a gal, so have at it mens!

Nice, I meant what did I miss in the last 2 pages of the thread...I'm guessing none cuz you got this

I saw somewhere in there about hot dogs, love em' but ain't no way that's legit on any diet. Sorry.

Ramen Noodles and Protein maybe. But that's it, if your on a budget it can be done, trust me (cuz I'm about to do it).

Anyways, I didn't mean to step on anybody's toes.....this log wouldn't have happened if it wasn't for great people like Ms. Tropix. Seriously, this makes me want to keep pushing it and see everyone in here do the same!!!!!!! Lets do this.

Not sure if it'll help you, but ......when I get tired I think of this: "Don't talk about, be about it" whoot whoot it really helps

[BamaBruce]

Alright, we have some numbers to work with.

20-22% BF? WTF, naw man...I don't see it...imo I'd put you at a legitimate 13-15% just my .02.

With that being said, I don't care what your goals are for this summer. Its a long-term commitment. How bad do you want to meet these goals?

You already look like your in great condition, but to take it to the next level........you need to put some more muscle on. Gotta raise the calories, but slowly (if you been eating 1100-1500 cals).....let me get the member in here that helped me make progress, I'm sure he can help you with the diet.

If you want to improve your physique then you need to suck it up and eat a little more and keep training hard! Its obvious that you've been lifting hard but you need keep eating, supps are the last thing in the equation. They help, but only after everything else is in order. Otherwise they area a waste of money imo

Somebody correct me if I'm wrong here.

EDIT: "Parental Advisory" I dig this CD, but I'm a huge PAC fan RIP: http://www.datpiff.com/TheTupacDedic...t.m131172.html

"Dear Mama" hits the personal spot, i was raised a different way...but I wouldn't change my childhood for nothing in the world..it made me the man that I am. We'll touch on that later

Well, keep in mind I am doing a full flex for this pic, so it makes it look a little lower.

And honestly, I'm worried first about losing fat, preferably while still gaining muscle. if not, and just lose fat, that is fine. You won't believe how much better I'll feel about myself once I don't think I'm fat anymore :P

and yes, I know it is a long term committment....and my long term goal is 8-10%bf, will settle for 10-11% with my current amount of muscle, however. After that I wanna bulk for a couple months and then once I have some more mass, cut my bf down to around 8%

[MsTropix]

Nice, I meant what did I miss in the last 2 pages of the thread...I'm guessing none cuz you got this

I saw somewhere in there about hot dogs, love em' but ain't no way that's legit on any diet. Sorry.

Ramen Noodles and Protein maybe. But that's it, if your on a budget it can be done, trust me (cuz I'm about to do it).

Anyways, I didn't mean to step on anybody's toes.....this log wouldn't have happened if it wasn't for great people like Ms. Tropix. Seriously, this makes me want to keep pushing it and see everyone in here do the same!!!!!!! Lets do this.

Not sure if it'll help you, but ......when I get tired I think of this: "Don't talk about, be about it" whoot whoot it really helps

haha I realized what ya meant. I had a blonde moment. I see you are a fast one cause you had this post replied to before I was finished editing it. Its all good.

[BamaBruce]

Nice, I meant what did I miss in the last 2 pages of the thread...I'm guessing none cuz you got this

I saw somewhere in there about hot dogs, love em' but ain't no way that's legit on any diet. Sorry.

Ramen Noodles and Protein maybe. But that's it, if your on a budget it can be done, trust me (cuz I'm about to do it).

Anyways, I didn't mean to step on anybody's toes.....this log wouldn't have happened if it wasn't for great people like Ms. Tropix. Seriously, this makes me want to keep pushing it and see everyone in here do the same!!!!!!! Lets do this.

Not sure if it'll help you, but ......when I get tired I think of this: "Don't talk about, be about it" whoot whoot it really helps

I have to disagree with bolded. I've been eating them regularly for lunch, and been losing ~2 lbs a week..... don't guess they are too bad! I'm trying to mostly just stay away from carbs as much as possible... that and going to start writing down cals in tomorrow just to be able to keep better track of it.

[MsTropix]

I have to disagree with bolded. I've been eating them regularly for lunch, and been losing ~2 lbs a week..... don't guess they are too bad! I'm trying to mostly just stay away from carbs as much as possible... that and going to start writing down cals in tomorrow just to be able to keep better track of it.

The advise you get in here is coming from those who have been working on their hardbodies for a LONG time- many even longer than 16 weeks and some started as a young man like yourself also.

Dont be discouraged by it. Just take the advise you do like and trash the advise you dont like or file it for a later date when you feel like you may need to change things up.

I am ok with Kosher hot dogs, but I am very wary of the garbage that is in other hot dogs.

[BamaBruce]

The advice you get in here is coming from those who have been working on their hardbodies for a LONG time- many even longer than 16 weeks and some started as a young man like yourself also.

Dont be discouraged by it. Just take the advise you do like and trash the advise you dont like or file it for a later date when you feel like you may need to change things up.

I am ok with Kosher hot dogs, but I am very wary of the garbage that is in other hot dogs.

fixed spelling of "advice" lol anyways, if you mean fats, from what I have heard/read and believe, fats don't really hurt you, not near as much as carbs (even sat/trans fats). Now, many of you may agree with this, but my dad follows this diet and it works great for him, so I think it will for me as well!

[longhorns_p]

Well, keep in mind I am doing a full flex for this pic, so it makes it look a little lower.

And honestly, I'm worried first about losing fat, preferably while still gaining muscle. if not, and just lose fat, that is fine. You won't believe how much better I'll feel about myself once I don't think I'm fat anymore :P

and yes, I know it is a long term committment....and my long term goal is 8-10%bf, will settle for 10-11% with my current amount of muscle, however. After that I wanna bulk for a couple months and then once I have some more mass, cut my bf down to around 8%

Goals are attainable definitely.

With that being said, you are in your prime, gaining muscle is an easy thing. Seriously.

You can do what's called a "recomp" if you want to gain as little BF as possible. But....if your goal is to get BIG/STRONGER then you need to add calories. 1100-1500 is just absurd, honestly. I hate to refer to myself, but I lost 40 lbs at calories of 1800-2500...there is absolutely no reason for you to go that low unless your trying to meet a weight for wrestling or some other sport.

Okay. We got that out of that way, and please if I'm wrong in my way of thinking.... please...interject.....

What would you say that your "estimated" calories are? (that you wouldn't gain any BF%)?

If I missed it, sorry....but what is your training split? Have you done Ripptoes 5 x 5?

haha I realized what ya meant. I had a blonde moment. I see you are a fast one cause you had this post replied to before I was finished editing it. Its all good.

I figure were on the same page, I'm definitely not trying to be a know it all. If anything that I say is wrong...please just call me out...its all things I've learned from others.

I have to disagree with bolded. I've been eating them regularly for lunch, and been losing ~2 lbs a week..... don't guess they are too bad! I'm trying to mostly just stay away from carbs as much as possible... that and going to start writing down cals in tomorrow just to be able to keep better track of it.

Hot Dogs do not fit into any diet, sorry brah. Seriously, I'm on a budget and that would be the last thing that I would spend $4 on.\


EDIT: I love the natural hot dogs (w/e they are low calorie/turkey w/e) but....to get lean....they are a waste of calories....I'm sorry

[MsTropix]

fixed spelling of "advice" lol anyways, if you mean fats, from what I have heard/read and believe, fats don't really hurt you, not near as much as carbs (even sat/trans fats). Now, many of you may agree with this, but my dad follows this diet and it works great for him, so I think it will for me as well!

Thanks. I need a spell check a lot. In fact, I keep my dictionary right behind me on my bed and use it a lot. Believe it or not, I was top of my class from grade school thru when I dropped outta high school when it came to spelling and grammar. I had dropped out of school and I am now 38 yrs old and just got my GED!!! I guess my spelling was good enough to pass me, lmbo.

However, after years of drugs and drinking in my teens and a whole lot more drama up til 1999 when it all the drama ended- and A G E . . . . I have lost touch with how to spell correctly. I also hear my thyroid disease affects memory- so I will take that excuse and run with it, lol. I dont mind poor spelling at all. Im not in school anymore to have to worry about it nor do I have a job that would ever care.

[longhorns_p]

Thanks. I need a spell check a lot. In fact, I keep my dictionary right behind me on my bed and use it a lot. Believe it or not, I was top of my class from grade school thru when I dropped outta high school when it came to spelling and grammar. I had dropped out of school and I am now 38 yrs old and just got my GED!!! I guess my spelling was good enough to pass me, lmbo.

However, after years of drugs and drinking in my teens and a whole lot more drama up til 1999 when it all the drama ended- and A G E . . . . I have lost touch with how to spell correctly. I also hear my thyroid disease affects memory- so I will take that excuse and run with it, lol. I dont mind poor spelling at all. Im not in school anymore to have to worry about it nor do I have a job that would ever care.

HAHAHAHA! (and I'm not laughing at you)......lol @ spelling

I will admit that one of my strongest skills is spelling, but it don't mean sh!t now LOL with the computer and spellcheck its seriously one of the last things that an employer would even care to check or ask about ( cuz I am mad good at spelling)

You can be successful and be great at a job that requires grammar without passing any silly tests

[MsTropix]

fixed spelling of "advice" lol anyways, if you mean fats, from what I have heard/read and believe, fats don't really hurt you, not near as much as carbs (even sat/trans fats). Now, many of you may agree with this, but my dad follows this diet and it works great for him, so I think it will for me as well!

I would advise you stay away from hot dogs that have fillers in them. I am not concerned with fats/carbs when it comes to a keto-like diet. There are only a couple of hot dog brands I would eat and thats KOSHER and Apple Gate organic HD's.

I eat organically, so I see the potential for carcinogens in the typical conventional packaged meats. I stay away from artificially flavored hot dogs, no fillers, no color dyes, hormones, additives, etc.

I just want the real thang !

[MsTropix]

HAHAHAHA! (and I'm not laughing at you)......lol @ spelling

I will admit that one of my strongest skills is spelling, but it don't mean sh!t now LOL with the computer and spellcheck its seriously one of the last things that an employer would even care to check or ask about ( cuz I am mad good at spelling)

You can be successful and be great at a job that requires grammar without passing any silly tests

Really? Cause I just looked back and saw you didnt spells some stuff right, lol, and you spelled some words wrong in my emails too, lol.

[MsTropix]

EDIT: I love the natural hot dogs (w/e they are low calorie/turkey w/e) but....to get lean....they are a waste of calories....I'm sorry

Well thats what monitoring our calories are for, if the cals fit into his daily macros, and he LIKES them, go for it!!!