File :-(, x, )
Enough of this madness. TheCodester
Enough of the caved-in chests and bullshit medical disorders. Post progress, current routine, stats, and future goals.

5'10+ Gone from 162 to 155, cutting phase started July 23rd, just about to start bulking again.

Last 2 months has been... 2x interval training, 4x resistance training weekly, have turned 2 days of the resistance training into supersetting days. GSP is my current idol(because we have similar stats) and am trying hard to get it.
>> Anonymous
self absorbtion phase is ongoing
>> Anonymous
you dont need to cut, eat MAAR and SQUAT!
>> TheCodester
     File :-(, x)
>>311885
its not like i posted what i lift or anything.

Besides, i was asking for my fellow /fitters progress mainly.
>> Anonymous
>>311859

Actually despite the retard above, he's probably right, at 5'10", that's pretty light, you'd be better off bulking up a bit, good timing now that summer is wrapping up too. grats on actually doing something unlike a lot of people on here
>> TheCodester
     File :-(, x)
>>311906
Ya, i agree, thats why I am bulking starting this monday, have already started eating more.
>> Anonymous
too busy fapping; didn't read.
>> TheCodester
my only motivation is hitting both of the jb's in my pic
>> TheCodester
>>311923
I'm not even mad that you took my name, it suits you well.
>> Anonymous
>>311909
Your nipples look lopsided, you might wanna get that checked out.
>> Anonymous
>>311950

8/10

Pulled a fast one there...
>> Anonymous
6'1" male, gone from 215 to 175.Started May 7th.
Long term Goal is 165lb.
Weekly goals are 1-2lb a week.
Goals met are rewarded with cookie dough, or some other binge eating food I really want once a week.

Routine:
*10 minutes of HIIT 5 days a week for the first 2 months. Rather, I should call it "Medium-High Intensity Interval Training" since all I did was run at 90% of max speed for 2 minutes and 60% other 2 minutes.
*Weight training + intervals every other day third month.
*Fourth month, body got used to the interval training, don't feel safe running at 12mph on a treadmill, switched to 2 hours of swimming workouts now. Maybe some biking. Working great

Diet: No sugars, high carbs, calories, proteins, and allow some fatty foods. 1800-2000 calories a day, based on how hungry I feel. I eat chicken with lettuce every day, try to have sushi and salmon alot. I drink only water/lemon water and skim milk.
>> TheCodester
>>311950
lol... I was like wtfreally? i didn't even realize what you meant until i looked again... touche'
>> Anonymous
>>311859
hey guy, gsp walks around 190s and has very big shoulders and legs- good idol tho.
>> TheCodester
>>311998
I know, but I had more body fat percentage then i wanted and since summer was in session was trying to catch a good body before the end, I'll be bulking all winter, hopefully will come back around 175 and much more cut.
>> Dr. Baron von Evilsatan
6'3" or something, 83.6 kg. Irritating fat stomach, no fat anywhere else, irritating because with how powerful my stomach muscles are I expect at least some definition.

Still doing same upper body stuff, then cardio stuff for breathing and endurance and get rid of fucking stomach fat, and other core strength stuff so basic training doesn't mercilessly rape me, 3x a week. On other days I do pushups, crunches, squats in front of TV and shuttle run because I can only just make it to the minimum army standard before I can't breathe anymore.
>> TheCodester
>>311965
also, not meaning to ignore you, that is very impressive weight loss, keep it up. Cheat days are soooo ftw as long as you can truly define them as cheat days due to your discipline.
>> TheCodester
>>312016
stomach fat dissipates, i assure you. 6'3 is a big dude, I'm sure you'll turn out very impressive.


Unrelatedbutiminsane: Most(like90%) of commandos are under 5'10 though, I always wondered why. Probably because most CEO's are over 6'0 and they are more likely to overcompensate because they are shorter?
>> Dr. Baron von Evilsatan
>>312024

Small people are harder to hit and can hide in cover more easily. Commandoes aren't small, tohugh, just short. Nuggety would be a better description, they're pretty much solid muscle mass. There are some tall people in there, but given the entry requirements being so strict the minor disadvantage of height is very effective at keeping people out. Hell, the SASR I've seen are all much shorter than me, not that much larger, and yet could probably pick me up and carry me around with ease. They've got that whole Bruce Lee thing of minimal muscle mass but extreme strength and training.

I've always had a fat stomach. At first I didn't care that it was paunchy, but bloody hell, collecting all the extra weights from the machines to stick on the crunch machine because the maximum is not difficult means one hel of a letdown when you get out of the shower and your stomach sticks out.
>> Anonymous
     File :-(, x)
Progress in pics

5'11" 20 year old

Current routine is Stronglifts, possibly switching up routines so I'd do something like: week 1 stronglifts, week 2 5 day split, week 3 stronglifts, week 4 5 day split. and repeat

For the first 4 months I just ate clean and did 35-60m cardio daily with some tataba and HIIT mixed in there occasionally

Long term goals I would be to build alot more musscle and I suppose sustain my weight around 160-170ish just with no tits or bellyfat

question4anon: cut or keep lifting with no cardio?
>> Anonymous
>>312085
Face looks miles better with the fan gone. Time for a haircut.
>> Anonymous
5'11'' Male, 135 pounds.

Never lifted or ate with the seriousness that was needed to gain weight, I've been a constant 135 pounds now for a year or more, I could be a standard of weight measure. This summer I became serious about working out, hit the gym an average of 4 days a week in May, June, July, and first half of August. Still didn't eat right, get enough protein etc, because I'm still 135 pounds, but I can lift significantly more than when I started. Haven't lifted in a while because of school but now I'm working out with Army ROTC three mornings a week, mostly cardio/calisthenics.

I am tired of being a skinny bitch, so now I am making an effort to eat a lot more throughout the day on top of forcing 100 to 120 grams of whey protein shake down my throat a day. I hope to start back to lifting again soon too, but I don't want to overdo it with having to workout with ROTC as well.
>> Anonymous
>>312095
here


Btw gym routine was usually Mon and Thurs upper body, Tues, and Fri lower body, only compound, large muscle group exercises (benching obviously, and SQUATZ), also some random isolation shit thrown in there (curlz for the girlz).
>> Anonymous
6'0", 210lbs

Today's 5x5 workout:
Squatz 165/230/245/265/280
Bench 115/155/185/195/200
Deadlifts 225/315/325/335/345

Future goals: 2xBW squat, 1xBW powerclean, 2.5XBW deadlift
>> Hankatola
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LOL HAI /FIT/

SO!

At the start of 2007, early marchish, just turned 19 and I was a big fat 5'10, 127kgs (280lbs). I know. XBOX HUEG.

Had been slowly putting on weight for my entire life due to shitty eating habits, and then gave up all exersize from 2005-2006, and put on another around 15kgs.

THEN, My gf dumped me, and i dropped out of uni. Yay depression! But i managed to channel all my RAAAAGE into dropping the pounds! Dropped calories dramatically (Went to sub 2000 every day when i used do do fuck knows how many), kept the protein up, (i got SO FUCKING SICK OF TUNA) and combined a little bit of weightlifting with a fair bit of cardio, chiefly skipping and stationary bike.

Through this, i managed to lose 43-45kgs (100lbs) in exactly a year, whilst maintaining muscle mass.

Also, for the past year or so ive gotten serious with the bodybuilding, so i'm trying to gain weight, whilst still being ripped to shit.

I'll post my routine if you guys are interested i guess :)

Pic is me in early march this year, almost exactly one year after starting.
>> w/ CSCS + BS in exerc phys
>>312095
that amount of protein is whey ghey

being serious here: WHO taught you that 100-120 grams of WHEY protein will do ANYTHING noticable to your body?

simple physics says 100g pro*4cal=400cal. THEN add in the thermic effect of feeding, ie. the calories 'burned' digesting protein (the hardest macronutrient for the body to break down) and you arent looking at a significant 'net' gain.

eat for CALORIES when trying to gain weight, not specific macronutrient manipulation (useful for weightloss). it really aint rocket science
>> Anonymous
>>312143
yea poast routine faggit
>> Anonymous
5'10" 201lbs. Just started seriously working out five weeks ago, doing full body strength, and an hour of cardio three days a week. I definitely feel some improvement, but not looking much different yet.

Goal is to get back down to around 170 with some muscle, and a lot less fat.

Should I bump up the cardio to every day? I also need a diet better than pizza, and beer.
>> Hankatola
>>312156

workouts are fine, fix diet.

Re-evaluate after 3 months.
>> Anonymous
>>312181
Cool, thanks. Marked the calendar.
>> Anonymous
>>312150
I've seen in numerous places that it is recommended that athletes/people who exercise should shoot for 1 gram of protein per pound of body weight per day.
>> Anonymous
6'7 and 115kg
down to 108kg in 3 months

just eating healthier whole foods and doing 15 minutes of cardio (jump rope) and exercises with a 14kg dumbbell and body weight a couple times a week

Ive noticed improved posture and muscle definition in both my arms and legs.
>> Anonymous
I'm 6'1", just turned 19 august 1st.

Was 272 pounds April 1st, and as of last friday am 228. Using the (obviously inaccurate) Navy body fat calculation, I've gone from ~32% body fat to ~23%, lost 8" from my waist, shirts used to be borderline xxl, now l is just fine with me, and pants are done from 44"+ to 38" maybe even less. Shit fucking rocks.

...except I've had numerous health problems along the way (TWO staph infections GOD DAMN, got my wisdom teeth out two weeks ago, and then have had a cold for the last week or so). I've tried to keep my diet relatively good though and it's obviously paying off.

I love weights and I do a modified Stronglifts still. Current gym doesn't let us squat (wtf i no rite) but my squat form is so atrocious I need to do a ton of stretching and shit before I can squat safely anyways so it's a moot point. I've been doing dumbbell step-ups instead. When I go back to college in a few weeks I'll switch to barbell step-ups and will hopefully get to squatting soon.
>> Anonymous
>>312354
7kg in 3 months? Serious?

I starved myself and lost that in like, 4 weeks?
>> Anonymous
Please tell me what HIIT you guys do
>> Anonymous
I'm 1,85m and 86kg. I need to lose the fat on my stomach, ass and thighs and beef up my upper body, cause I've got steel legs already, they're just covered in fat :-/

So, I guess that means lots of running and HIITing for me
>> Anonymous
>>312364

that wasnt fat you lost faggot.
>> Anonymous
>>312371
Only.. it was? Fucking dickhead, I think I of all people would know
>> Anonymous
>>312364
Are you 6'7"?
His rate of weight loss isn't great at all, but it also sounds like he wasn't working too hard. Either that, or he's making slow life changing decisions and isn't going to go back.

Your 7kg in a month isn't very impressive. Going from 200 kg to 193 kg at 5'2" height is barely anything.
>> Anonymous
>>312375
I'm 6" exactly, and weighed almost exactly the same as him
>> Anonymous
>>312366
>>312362here

I didn't do HIIT for the first couple of months but now I do and it is fucking awesome. I can't stand non-HIIT cardio at all anymore :(

For the first couple of months I would warm up for a few minutes and then attempt to kinda do HIIT for as long as I could and then go into a medium-high intensity cardio for as long as I could.
This was great to start with, I felt, since it kept my heart rate VERY HIGH (~170-180) and really forced that fucker to get strong and theoretically burned a lot of calories doing it.

Now that I have good cardio health, however, I had to switch to HIIT. I do 3 minutes warm up, then switch 30 seconds full sprint 30 seconds medium-heavy jog (best I can do). I do 21 sprint sections, so that's like 21 minutes, and then I cool down until my heart rate is under 135 or 10 minutes, depending on how I feel.

I use the ellipetical for all of the above because I am afraid of hurting my knees but I probably should switch to the treadmill.
>> Anonymous
>>312377

...well then... it was damn better than what he did. :3
>> Anonymous
>>312379
Thanks
>> Anonymous
5' 10", down to 195 from 270. Started calorie-deficit diet in order to lose the first 50 pounds. Still going with the diet, but mid-July I began running 5 days a week, biking 6 days a week. I run between 1 and 5 miles and bike between 2 and 10 miles a day, although sometimes I bike for upwards of 15 miles at a time. I haven't really started a weight regiment yet, but that's coming soon.

Ran a 7:40 mile yesterday with 1.5 months of running under my belt. That a good place to be as far as running goes?
>> Anonymous
>>312372

just keep telling yourself that.
>> Anonymous
     File :-(, x)
>>312378
>heart rate VERY HIGH (~170-180)
>(~170-180)
>VERY HIGH
>> Anonymous
>>311859
6'2 76kg was 65kg july 1st, current aim is 85kg. 5 days a week, split routine, chest and back and abs then other day legs arms abs.
taking protein, creatine, testosterone enhancer, estrogen suppressor, amino acid pills.
on target for this summer
>> Anonymous
>>312391
I was at about that at that weight, now I do a 6:20 mile