Progress pictures

[danieljk91]

Alright, figured I'd post some pictures of how I've progressed in the past few months.. Back in summer time of this year I weighed 145lbs, was skinny by most people's opinion, and in good shape.. Then I blew up to 198lbs (first pic), I stayed that way until June 22 of this year (when picture was taken). I started dieting, went down to 178 in about two months (looked skinny fat and not necessarily better than the 197), and started a cycle of prohormones around mid August. Second pic is me around 187lb after the cycle about a week ago. Now I want to drop a good few more percentage on body fat before my next cycle. Here's my progress though! Let me know what you think

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[danieljk91]

I meant I was 145 summer time of LAST year

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[freight train]

Diet an training need to be on point can you post your diet an training

 

[danieljk91]

They're on point, this is 3 months progress I'm excited to see what the next three months will bring if I stay on track. Diet I was following South beach, now I just adhere to those basics (highest calories from protein, next in good fats, lowest in carbs), on a given day breakfast is eggs/veggies, might snack on almonds, lunch is Turkey sometimes a burger, snack in afternoon is usually lettuce wrap with Turkey. Dinner is either baked chicken or salmon sometimes steak. Protein shakes on training days and might have some sort of carb bar, too, occasionally. Here's pics of my training recently

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[danieljk91]

Any suggestions from you I would appreciate though, freight train! I want to get way more cut before this next cycle

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[beachbody]

It is always a good idea to put your height in with your other stats. That way we can more accurately advise you.

 

[danieljk91]

I meant to... 5'9... I want to get down to maybe 170-175 before my next cycle.

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[Mountain_Man]

U can achive ur goal brother just have faith and nail the diet and cardio

 

[danieljk91]

Thanks! I cardio about 2 times a week, those workouts are two hours usually and pretty non stop with the supersets so I like to think of it as almost cardio lol. I don't like the idea of overdoing cardio (5 times a week type thing) and losing muscle

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[Mountain_Man]

Your doing great then keep it up
my freind

 

[Pushtoday]

Looks like great progress so far.
Keep up the hard work, its paying off brother.
Trust the process, you got this!

 

[beachbody]

It is obvious from your 2nd pic that you are still carrying a lot of body fat. Your main goal should be reducing the body fat before starting to gain muscle. The way to do this effectively is to calculate your BMR(basal metabolic rate). This is the amount of calories you burn just to stay alive when resting. There are formulas for doing this on the internet. Next you want to calculate how much caloric energy expenditure while doing exercise. You add these 2 together and that is how many calories you are burning every day.

For example if you are burning 3000 calories a day, and you go on a 1500 calorie diet a day, that is a 1500 calorie difference. It takes a deficit of 3500 calories to burn off 1 lb. of fat. So in a week you could burn off 2 lbs. of body fat. 1500 calories a day can leave you very hungry on a regular diet. So you have to eat high bulk veges to fill you up and relieve the hunger. Celery for example takes more calories to digest than are in the celery. Carrots, broccoli, calliflower etc. are all low calorie foods that fill you up. You don't have to eat more than 50 or 60 grams of protein a day. Do a lot of cardio and some light weight training to keep what muscle size you have. The body likes to get rid of muscle before stored fat. This is a result of millions of years of evolution, where hominids did not eat every day or several days, sometimes a week.
The problem with these low calorie diets is that the body adjusts it's metabolic rate to a lower level after about 6 weeks and you have to go off the low calorie diet for about 10 days to fool the body into going back to a normal metabolic rate and you can start the diet again. You would want to continue this until you see your abs and definition in your muscles then you can start on a body building program and increase your protein intake to 100 grams, then 125 grams a day to help build the muscle.

 

[danieljk91]

Haven't actually calculated bmi but seem to have a pretty good idea throughout the day how much to eat... Weird part is when I was at my skinniest since the diet (179lb) I had way more fat than now at 187... I eat celery like it's going out of style lolol, and broccoli or cauliflower (cauliflower mashed potatoes! Not bad if you get the recipe right!) With almost every dinner (if not that, squash and zucchini). I was doing way more cardio before when I got down to 179 and wasn't happy with the physique (very skinny fat, still had a big muffin top, just seems like chest and upper belly shrunk)... I like how Im beginning to look now shape wise (yes I know there's still much fat but feel the way I'm doing it now is working... In theory, if I'm putting on weight that's muscle isn't my body fat % going down?). With the workouts I'm doing now it's almost cardio, the supersets make it non-stop and I can't stop walking between supersets bc I'm so pumped (easily walk a couple/few thousand steps just lifting). I'm seeing some abs, slowly but surely I'm getting them back, along with definition overall... Vascularity is coming back, too. Idk. Maybe I'm way off lol but for 3 months progress I think I've dropped a significant amount of fat even only weighing 11-12lb less and think in another 2-3 months I'll be right where I want for next cycle

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[Iron Game]

Good stuff brother. Consistency is key.

 

[cybrsage]

This is the info my personal trainer / nutritionist provided me to figure out your caloric needs (TDEE):

BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)
BMR (men and women) = 370 + (21.6 X lean mass in kg)

In order to figure out your BMR, you need to know what your lean body mass is.. so, in turn, you need to know what your body fat percentage is. If you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible). If you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it.

Total weight x bf in decimal form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

I am 6'4 275lbs at 14% bf... so I would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight
236.5 / 2.2 = 107.5 lean mass in kg
370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, I'm a big guy)

BMR formula #2 (only to be used if your bf is low)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE
Once u have you BMR, you need to calculate your TDEE, this is simply done with some multiplication. You can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

 

[danieljk91]

Hey CyberSage, 2nd pic is the most recent one if you want to try to calculate body fat% based on that one! I've actually leaned out a little bit more since then but not significantly

 

[cybrsage]

From your picture, you look to be around 25% body fat, maybe a scant bit higher. Far better than the average American, but still pretty high. You are 187 pounds, so doing the math (if we assume 25% body fat):

187 X 0.25 = 46.75 lbs of fat
187 - 46.76 = 140.25 lbs lean body mass
140.25 / 2.2 = 63.75 kg lean body mass
370 + (21.6 X 63.75) = 370 + 1377 = 1747

Only you can say how hard you are working, but for the example I will assume Moderate Activity (5 days a week of exercise but a sedentary job). This would give you:

1747 X 1.55 = 2707 calories. Make it 2700 for ease of remembering. This is how many calories you need each day to stay exactly as you are now.

It is recommended that you only drop your caloric intake by 500 calories below TDEE. This is for two main reasons. First, you will simply be too hungry and your odds of cheating are so high you are creating a situation where failure is likely. Do not put yourself in that position if possible. Second is that you want to lose weight slowly. This, also, is for two main reasons. First is that the body hates change - it wants to remain as it is and will fight you over it. A slow change is far easier for the body to accept and it will fight you less. Second is that if you lose weight too quickly you will end up with a bunch of loose skin around your belly. The only way to remove that is by surgery, which will leave a scar. If you lose the weight slowly, the skin has time to shrink itself and stay tight...and therefor actually look good when you are done.

So start with a 500 cal deficit for two weeks. At the end of two weeks you might find you are no longer losing weight. If so, redo the TDEE and find your new number and adjust from there. After another two weeks, instead of reducing your food intake, add more cardio. Do 20 minutes at 165bps to lose fat.

- - - Updated - - -

Hey CyberSage, 2nd pic is the most recent one if you want to try to calculate body fat% based on that one! I've actually leaned out a little bit more since then but not significantly

I was doing that while you posted.

 

[danieljk91]

From your picture, you look to be around 25% body fat, maybe a scant bit higher. Far better than the average American, but still pretty high. You are 187 pounds, so doing the math (if we assume 25% body fat):

187 X 0.25 = 46.75 lbs of fat
187 - 46.76 = 140.25 lbs lean body mass
140.25 / 2.2 = 63.75 kg lean body mass
370 + (21.6 X 63.75) = 370 + 1377 = 1747

Only you can say how hard you are working, but for the example I will assume Moderate Activity (5 days a week of exercise but a sedentary job). This would give you:

1747 X 1.55 = 2707 calories. Make it 2700 for ease of remembering. This is how many calories you need each day to stay exactly as you are now.

It is recommended that you only drop your caloric intake by 500 calories below TDEE. This is for two main reasons. First, you will simply be too hungry and your odds of cheating are so high you are creating a situation where failure is likely. Do not put yourself in that position if possible. Second is that you want to lose weight slowly. This, also, is for two main reasons. First is that the body hates change - it wants to remain as it is and will fight you over it. A slow change is far easier for the body to accept and it will fight you less. Second is that if you lose weight too quickly you will end up with a bunch of loose skin around your belly. The only way to remove that is by surgery, which will leave a scar. If you lose the weight slowly, the skin has time to shrink itself and stay tight...and therefor actually look good when you are done.

So start with a 500 cal deficit for two weeks. At the end of two weeks you might find you are no longer losing weight. If so, redo the TDEE and find your new number and adjust from there. After another two weeks, instead of reducing your food intake, add more cardio. Do 20 minutes at 165bps to lose fat.

- - - Updated - - -



I was doing that while you posted.

Thanks CyberSage! Yeah I figured I had about 10% before I would be where I really wanted to be 15%. On PCT now (less than a week in) so I think my goal is attainable right around time for next cycle. You say 20min cardio, would you do this everyday? Would you recommend doing that in addition to weight training (you're right on target with exercising 5 days a week... I weight train about 5 days a week and cardio the other 2.. pretty much right around 20-30 minutes @ 150bps).

 

[danieljk91]

From your picture, you look to be around 25% body fat, maybe a scant bit higher. Far better than the average American, but still pretty high. You are 187 pounds, so doing the math (if we assume 25% body fat):

187 X 0.25 = 46.75 lbs of fat
187 - 46.76 = 140.25 lbs lean body mass
140.25 / 2.2 = 63.75 kg lean body mass
370 + (21.6 X 63.75) = 370 + 1377 = 1747

Only you can say how hard you are working, but for the example I will assume Moderate Activity (5 days a week of exercise but a sedentary job). This would give you:

1747 X 1.55 = 2707 calories. Make it 2700 for ease of remembering. This is how many calories you need each day to stay exactly as you are now.

It is recommended that you only drop your caloric intake by 500 calories below TDEE. This is for two main reasons. First, you will simply be too hungry and your odds of cheating are so high you are creating a situation where failure is likely. Do not put yourself in that position if possible. Second is that you want to lose weight slowly. This, also, is for two main reasons. First is that the body hates change - it wants to remain as it is and will fight you over it. A slow change is far easier for the body to accept and it will fight you less. Second is that if you lose weight too quickly you will end up with a bunch of loose skin around your belly. The only way to remove that is by surgery, which will leave a scar. If you lose the weight slowly, the skin has time to shrink itself and stay tight...and therefor actually look good when you are done.

So start with a 500 cal deficit for two weeks. At the end of two weeks you might find you are no longer losing weight. If so, redo the TDEE and find your new number and adjust from there. After another two weeks, instead of reducing your food intake, add more cardio. Do 20 minutes at 165bps to lose fat.

- - - Updated - - -



I was doing that while you posted.

Also, just for shits and giggles, what would you throw my body fat % at in first pic?

 

[cybrsage]

Also, just for shits and giggles, what would you throw my body fat % at in first pic?

Probably around 40% or so. Here is the set of pictures I use as a guide:

http://i910.photobucket.com/albums/ac306/Pitdog_2010/body-fat-percentage-men_zps3f03851c.jpg

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Thanks CyberSage! Yeah I figured I had about 10% before I would be where I really wanted to be 15%. On PCT now (less than a week in) so I think my goal is attainable right around time for next cycle. You say 20min cardio, would you do this everyday? Would you recommend doing that in addition to weight training (you're right on target with exercising 5 days a week... I weight train about 5 days a week and cardio the other 2.. pretty much right around 20-30 minutes @ 150bps).

Every workout day except leg day. If you can do cardio after leg day, you need to revise your leg day routine.