My Progress Pics, Before & After...

[trying]

2 years ago 230 lbs, all fat:
x

18 months ago (2 months into working out, 220lbs):
http://forum.bodybuilding.com/attach...chmentid=61249

12 months ago 200 lbs:

x

4 months ago 195 lbs:
http://forum.bodybuilding.com/attach...hmentid=180184

http://forum.bodybuilding.com/attach...hmentid=180185

Latest 187 lbs:
x

[SymphonyXXX]

new person.
wow.

keep on gooiinggg.

[pologq]

congrats bro, awesome work

[FourFiveSix]

bump

[AceRx]

GREAT JOB DUDE!!

How did you do it? What kind of diet, workout routine, and any supps??

[Johan.Liebert]

2 years, not that bad, just keep at it

[Mister_A]

Keep it goin. Good work so far.

[trying]

Thanks everyone!

I have no strict diet, I just avoid all fast food, oily foods, no coke, coffee, sweets ect...

I haven't been doing much cardio the first year, then month 12-17 I started running 1-2 miles, 5 days a week. For the past 5 months, I've been running an average of 2.5 miles (2 miles one day, 3 miles the next day) a day 5 days a week after 60-85 minute workouts.

I'm far from where I want to be, I know my progress is nothing big, If was more serious the first year, I would look better than I do right now. But I'm happy so far, being fat and sloppy is NO fun, I'm addicted to the gym, and don't ever see myself not going,

[Warden]

Bah, you've done a Great Job, you'll get to where you want to be just have Fun doing it.

[trying]

Bah, you've done a Great Job, you'll get to where you want to be just have Fun doing it.

Thanks.

[gotta_squat]

Awesome job, keep up the great work.

[HatesFat]

Thanks everyone!

I have no strict diet, I just avoid all fast food, oily foods, no coke, coffee, sweets ect...

I haven't been doing much cardio the first year, then month 12-17 I started running 1-2 miles, 5 days a week. For the past 5 months, I've been running an average of 2.5 miles (2 miles one day, 3 miles the next day) a day 5 days a week after 60-85 minute workouts.

Wow, how many fat loss/mass gain 'rules' did he break here... just goes to show that we don't have everything down to a science yet.

Awesome job bro... inspiring.

[aikurushii]

wow.. great job man!
the chest fat is almost all gone!

[XtremeBody510]

dude loooking good bro...keep it up!!

[94teggy]

Great job man. I have gone through the same thing, except I lost weight and have just begun to go to the gym and lift regularly. I started at 240 this past Christmas and am now down to between 185-190.

Could you tell me what your routine was because your build is similar to what I want mine to be. Specifically what was your chest workout because that's my problem area and the area I'm most self consious about.

Thanks

[BodyBuilder125]

Great job man I am in about the same boat you are in I started out at 210 pds of almost pure fat I am down to 180 pds now and the muscle is packing on I run 2 miles 5 days a week keep up the good work !!!!!!!!!!!!!!!

[trying]

Great job man. I have gone through the same thing, except I lost weight and have just begun to go to the gym and lift regularly. I started at 240 this past Christmas and am now down to between 185-190.

Could you tell me what your routine was because your build is similar to what I want mine to be. Specifically what was your chest workout because that's my problem area and the area I'm most self consious about.

Thanks

Chest I try doing 2 times a week. On Monday I do Flat bench with a bar, 4 sets (135 x 12, 185 x 12, 225 x 8-10, 265 x 5), then I do Incline bench with dumbells 4 sets ( 65 x 12, 80 x 12, 85 x 10, 90 x 6), then I do Decline bench with a bar also 4 sets. Then I do 3 sets of dumbell flys, then 3 sets cable x-overs, followed by dips, then pushups...


On Friday I do flat bench with dumbells, Incline with bar, and decline with dumbells, 3 sets of Flys, then pushups...

[nick912]

nice progress..

[bencher305]

Chest I try doing 2 times a week. On Monday I do Flat bench with a bar, 4 sets (135 x 12, 185 x 12, 225 x 8-10, 265 x 5), then I do Incline bench with dumbells 4 sets ( 65 x 12, 80 x 12, 85 x 10, 90 x 6), then I do Decline bench with a bar also 4 sets. Then I do 3 sets of dumbell flys, then 3 sets cable x-overs, followed by dips, then pushups...


On Friday I do flat bench with dumbells, Incline with bar, and decline with dumbells, 3 sets of Flys, then pushups...

What are your goals as far as your future.. to gain more muscle or just be lean and try and keep the fat off?... seems to me like your chest workout might be a little extensive, but I d k b/c i dont know what your goals are. If you trying to add muscle i would stop at crosscables and just go heavy in your other lifts..

so if you wanna start now since you cut down to add size.. first of all diet would havta change, but...

Flat bench
INcline DB
Decline...increase weights in there lifts as you see you self getting 8 reps with your heavy set.. try that for starters..
FLys
Cross cables


also, Your metabolism is prolly kicking now since you do cardio so much, which is def a good thing. Maybe after you cut down to a BF% in which you find healthy for you.. LIke say 11-12% if your not already there,.. take the winter to bulk up.. when i mean bulk up im dont mean add TONS TONS of bodyfat.. Just do what your doing now.. eat alittle bite more and cut the cardio down to 1-2 days aweek or so. Yout cut down nicely. IF your plans are to start BB then I would def look into bulking diets and traning techniques after you get as lean as you want... Good job thou

bencher

[94teggy]

Chest I try doing 2 times a week. On Monday I do Flat bench with a bar, 4 sets (135 x 12, 185 x 12, 225 x 8-10, 265 x 5), then I do Incline bench with dumbells 4 sets ( 65 x 12, 80 x 12, 85 x 10, 90 x 6), then I do Decline bench with a bar also 4 sets. Then I do 3 sets of dumbell flys, then 3 sets cable x-overs, followed by dips, then pushups...


On Friday I do flat bench with dumbells, Incline with bar, and decline with dumbells, 3 sets of Flys, then pushups...

Awesome, I'll give it a try. I'm not quite up to the 265 just yet, hell i'd be good to get 225 up 5 times...so i'll just go lower weight . I've been doing chest once a week and I was just getting ready to try doing it twice in a week, guess you backed assumption up.

Thanks again.

[trying]

What are your goals as far as your future.. to gain more muscle or just be lean and try and keep the fat off?... seems to me like your chest workout might be a little extensive, but I d k b/c i dont know what your goals are. If you trying to add muscle i would stop at crosscables and just go heavy in your other lifts..

so if you wanna start now since you cut down to add size.. first of all diet would havta change, but...

Flat bench
INcline DB
Decline...increase weights in there lifts as you see you self getting 8 reps with your heavy set.. try that for starters..
FLys
Cross cables


also, Your metabolism is prolly kicking now since you do cardio so much, which is def a good thing. Maybe after you cut down to a BF% in which you find healthy for you.. LIke say 11-12% if your not already there,.. take the winter to bulk up.. when i mean bulk up im dont mean add TONS TONS of bodyfat.. Just do what your doing now.. eat alittle bite more and cut the cardio down to 1-2 days aweek or so. Yout cut down nicely. IF your plans are to start BB then I would def look into bulking diets and traning techniques after you get as lean as you want... Good job thou

bencher

Right now I'm trying to cut some more. I still have fat that I could get rid of.

I think I'm going to continue to cut till the end of October, then start a bulk.

My ultimate goal is to be 215-220 <10% BF (lol, like 95% of people's "goal" )...

Thanks for the tips!

[Laws]

owning it

[judahpinsker]

well done

[trying]

Can't believe I found this and was still able to login lol Anyways, here's a 19 year update:

I'm 41 now, at 38-39 I decided that size wasn't a concern of mine, and focused more on mobility and cardio. I currently weigh 170ish (I'm 5'11") I've been lifting since this original thread, never took more than 3 weeks off. You may think lifting for 20 year you would look better, but not enhancements and lifting around my schedule makes you above average at best.

[jerrymorelos]

Can't believe I found this and was still able to login lol Anyways, here's a 19 year update:

I'm 41 now, at 38-39 I decided that size wasn't a concern of mine, and focused more on mobility and cardio. I currently weigh 170ish (I'm 5'11") I've been lifting since this original thread, never took more than 3 weeks off. You may think lifting for 20 year you would look better, but not enhancements and lifting around my schedule makes you above average at best.

Thanks for an update.Great results!