November 9th to January 19th...Gray shorts are the newer pics, just wanted to share the progress
http://im1.shutterfly.com/media/47b9df0 ... /ry%3D400/
http://im1.shutterfly.com/media/47b9df0 ... /ry%3D400/
http://im1.shutterfly.com/media/47b9df0 ... /ry%3D400/
Progress
Moderators: Boss Man, cassiegose
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ride4lamar
- STARTING OUT
- Posts: 22
- Joined: Mon Nov 03, 2008 12:03 pm
As generic as it sounds, I want to get in better shape. After not playing sports in college (having played for the previous 14 years of life, i built up a beer gut etc.) I would like to shed the fat in the midsection area and build up some muscle definition around the body. I am currently training to run a 10k in the end of march.
A sample day of food for me is egg and cheese on toast with a slice of ham. A gronola bar for a snack, turkey sandwich with fruit for lunch, fruit for a snack, and then dinner vary but usually something like chicken and rice with a spinach and cucumber salad.
workout: I started with the Waterbury method for four weeks then moved to a mens health personal trainer "at home workout"
Mon: Incline Dumbbell Press, Bent over Barbell row, Barbell Bench Press, one arm dumbbell bent over rows, dumbbell flys, rear dumbbell raises.
Tues: Interval running
Wed: Crunches, roman chair oblique twist, dumbbell lunges, dubmell squats, lying leg curls, stiff leg dumbbell dead lift, hyper extensions, calf raises.
Thurs: interval running or longer cardio to build up for 10K
Fri: Seated dumbbell press, dumbbell upright rows, rear dumbbell raises, close grip bench press, one dumbbell tricep extension, standing alternate dumbbell curl, seated hammer curl.
Saturday: usually some sort of cardio activity, lately is been running to build up to the 10K
Sunday: usually take it easy or go play some pick up basketball.
A sample day of food for me is egg and cheese on toast with a slice of ham. A gronola bar for a snack, turkey sandwich with fruit for lunch, fruit for a snack, and then dinner vary but usually something like chicken and rice with a spinach and cucumber salad.
workout: I started with the Waterbury method for four weeks then moved to a mens health personal trainer "at home workout"
Mon: Incline Dumbbell Press, Bent over Barbell row, Barbell Bench Press, one arm dumbbell bent over rows, dumbbell flys, rear dumbbell raises.
Tues: Interval running
Wed: Crunches, roman chair oblique twist, dumbbell lunges, dubmell squats, lying leg curls, stiff leg dumbbell dead lift, hyper extensions, calf raises.
Thurs: interval running or longer cardio to build up for 10K
Fri: Seated dumbbell press, dumbbell upright rows, rear dumbbell raises, close grip bench press, one dumbbell tricep extension, standing alternate dumbbell curl, seated hammer curl.
Saturday: usually some sort of cardio activity, lately is been running to build up to the 10K
Sunday: usually take it easy or go play some pick up basketball.
your on the right track with the diet, eating smaller more frequent meals will keep your metabolism elevated. Diet is without a doubt the hardest part as you only train an hour a day but food is always there! I'd suggest starting the day with some good clean carbs maybe oatmeal, mixed in some non-fat milk. Then every 3 hours try and eat a small meal that contains both carbs and protein, if your on the go a piece of fruit and a small handful of almonds. Make sure you eat foods that you enjoy otherwise you won't stick with your diet but your doing great and the weight is coming off. Maybe once a week allow yourself a cheat meal as it helps prevent your diet becoming boring.
Tell you what I find helps me is setting a long term goal, something realsitic maybe an ideal weight that you have been before and then break that goal down into 3 month, monthly, weekly, daily goals. It takes time but its worth it as you know excatly what you have to do daily, weekly etc to stay on track. Its all about motivation. A realistic weekly weight loss is between 1-2lbs and 0.5% body fat a week.
As for your training the most important part is progression, even if it means adding 1 kg to the bar every few weeks progressive overload. Do what works for you as I listend to others routines and got no where, I don't do bench press as it works front delts to much, I do dumbbell bench press instead, what works for one does'nt always work for the other!
But keep the motivation going as you have made improvements and that should give you the motivation to keep going forwards, good luck not that you will need it.
Tell you what I find helps me is setting a long term goal, something realsitic maybe an ideal weight that you have been before and then break that goal down into 3 month, monthly, weekly, daily goals. It takes time but its worth it as you know excatly what you have to do daily, weekly etc to stay on track. Its all about motivation. A realistic weekly weight loss is between 1-2lbs and 0.5% body fat a week.
As for your training the most important part is progression, even if it means adding 1 kg to the bar every few weeks progressive overload. Do what works for you as I listend to others routines and got no where, I don't do bench press as it works front delts to much, I do dumbbell bench press instead, what works for one does'nt always work for the other!
But keep the motivation going as you have made improvements and that should give you the motivation to keep going forwards, good luck not that you will need it.
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ride4lamar
- STARTING OUT
- Posts: 22
- Joined: Mon Nov 03, 2008 12:03 pm
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ride4lamar
- STARTING OUT
- Posts: 22
- Joined: Mon Nov 03, 2008 12:03 pm
Re: Progress
took a quick picture tonight for comparison...
Re: Progress
how much you lost?
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ride4lamar
- STARTING OUT
- Posts: 22
- Joined: Mon Nov 03, 2008 12:03 pm
Re: Progress
i first started going to the gym, prior to original pictures at about 175. I am now right in between 150-155 for the most part. Been there for about 3 months or so.
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sandigirl06
- HIGH FLYER
- Posts: 303
- Joined: Tue Jun 30, 2009 6:17 pm
Re: Progress
Wow, awesome job! Keep up the good work! 