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Anonymous
Hey /fit/

So here I am, reporting in some 4 months later.
>> Anonymous
Before pic?
>> Anonymous
I have the same jeans as you, do you have the before picture?
>> Anonymous
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This was me before.
>> Anonymous
Good work, but you could have done a lot better in 4 months.
>> Anonymous
OP here.

My before pic was with already a lot of work put in. All things considered, about a year ago, I was 5'9", and peaked at 190lbs, with something like 20% bm. I'm now 156 with 12%.
>> Anonymous
Solid OP. Why the long stretch though? What was the motivator?
>> Anonymous
>>149508

I just got into Uni the same year, and it hit me around the end of first semester that being in my shape really didn't go over well with myself, or the ladies for that matter.

Call me insecure or whatever, but I'm self conscious when it comes to weight. I look fine, no worse that any other joe, but the way I see it, it's the guys that look like the after picture that don't need to rely on character so much as good looks.
>> Miss/fit/ !CX5ZjxjyRA
Holy fuckin shit OP, awesome job. You have an almost perfect body. Congrats on your success.
>> Anonymous
>>149552
...that body is weak as fuck still.
>> Anonymous
OP's goal probably wasn't to lift like a tank, but probably to get more lean and cut, amirite? At least it looks that way.
>> Anonymous
what was your regimen?
>> Anonymous
What'd you do? Diet and exercise-wise? (I fucking hate involuntary rhymes)
>> Anonymous
>>149576
Seconded. How did you attain your success, OP?
>> Anonymous
good work OP.
>> Anonymous
>>149563

I think most people on fit who are looking to bulk up are aiming for that exact body type. Nobody really wants to be a beefcake.
>> Miss/fit/ !CX5ZjxjyRA
>>149563

Don't be a double nigger. OP looks hot and that's what I meant.
>> Anonymous
You've gone from flabby to sexy.
>> Anonymous
congrats on the cut, just realize that you can get the ladies now, but you still aren't that strong
>> Anonymous
OP here.

For the first little while, I just did a three day set of back and bicep, chest and tricep, legs and abs, rinse repeat. For variety, I'd throw in a few complex exercises, just to make sure all muscles worked and didnt get too much of a break. As for my diet, well, there really wasn't one. I just ate whatever was good for me (Read: Bananas = healthy, Skittle =/= Unhealthy.)

That worked for a while, but not with immediate gains.

However, not a month ago I was reading up on Men's Health (my only bible) and read a power training article. I got interested, bought the book, and havent looked back since. I don't do a single isolated exercise anymore: complex or nothing. I put a lot more emphasis on legs now (squats, lifts, etc) as practically every muscle in your body has to work to do the movement.

As for diet, look up TNT diet on the net. It's essentially a high fat no carb diet, with a lot of thought put behind it. Long explanation short, you eat only fat and thats what your body has to resort to burning i.e. both the intake and your own stores, whereas if you eat carbs, your body has to work through them before it can move onto fat.
>> Anonymous
op youve inspired me to keep going at it cause those results are freaking hawwwt!
>> Anonymous
>>149498
thats good for 4 months. what now?
>> Anonymous
>>149609
cool, what are you big 3 lifts?

Squat

Deadlift

Bench
>> Anonymous
>>149610
same
>> Anonymous
>>149618

OP.

I'll keep at it. I'm still in double digits with BM, and I intend to take it down to single digits. Once there, I'll just coast along with similar weights and regimen. I don't want to get massively ripped or bench/curl/dip more than whoever. I just want to be fit and happy in my body. I've come to realise, by the way, that doing it for someone else is really a stupid motivator: they might not like you, they might not care for you, they might move away etc. You've got to want this for yourself. And that's what it came down to for me in the end: I wanted to look fit and athletic instead of flabby and out of shape.

Fact: A midsection of chiseled standards is only visible when your body fat content is below 10%.
>> Anonymous
nice job OP disregard the fags thats are hatin'
>> Anonymous
>>149563

I agree with this. I mean, he's lost 35 pounds, and he probably wasn't that big to begin with.

I think I know girls that squat more than him
>> Anonymous
>>149627

Before I answer that one, lemme ask you how many pistol squats you can do? (Google it to know.)

There are different calibrations to strength, my friend. How can you call a guy that bench presses 400 pounds strong when he can't even pull himself up once?

I go for general athletisism. That's what the MH power training thing taught me. Either your entire body works as a whole, or it doesnt.

If you must, however, know, I do all of these once: 145 Bench, 95 Squat and don't do deadlifts. (This is assuming a 45lb bar.)
>> Anonymous
>How can you call a guy that bench presses >400 pounds strong when he can't even pull >himself up once?

Give this man a fucking medal.
>> Miss/fit/ !CX5ZjxjyRA
ITT: beefcakes who can't get women and are taking it out on the OP due to extreme hotness.
>> Anonymous
Not OP obviously.

I wanted to start trimming up a bit. I was thinking starting of simple, running a couple miles a day and doing about 30 push ups and sit ups a day. Is this reasonable? 5'6'' and 135-ish lbs. Also what else besides running should i do for my legs and how much?
>> Anonymous
You look incredible for 156. I'm a little worried I'm getting to lean for 6' currently 205, but after seeing you I guess getting to 175 shouldn't be so bad
>> Anonymous
>>149670
Lose some weight fatass.
>> Anonymous
>>149670
>lean 205lbs

I lol'd
>> Anonymous
>>149668
I'd say you need to beef UP not trim down, mate.

As for the running and whatnot, I don't really practise it a whole lot. My cardio consists of Interval Training (1 minute walk, 2 minute sprint) for 12 minutes. That's usually before workout.

If anything, consider weights, brother, but do lots of reps with like weights. For example: I squat with a 65 bar 4x10 = 40 total, with only 10 breath inbetween all sets. The workout goes fast, you sweat like a pig and, best of all, you hurt all the same.
>> Anonymous
>>149695
I look very skinny, but I do have love handles, no fatass in any way
>> Anonymous
>>149670

I'm an inch shorter (5"11') and some 50 pounds lighter, mate. You could definately lose a few pounds without damage :P
>> Anonymous
Good job. Fuck the naysayers, becoming moar fit is always a good job.
>> Anonymous
>>149704

what so funny about that, i have a 6 pack at 180lbs 5"10, 205 is just a little bit more built than me at 6 feet
>> Anonymous
>>149740
I have a visible two pack now in my upper abs, but the lower abs fat doesn't ago away and I'm scared to look to thin.
>> Anonymous
>>149752
>>149740

no, you dont fat asses.
>> Anonymous
>>149740
>>149752

It's about body constitution. If 5'10" and weigh 180, and still maintain a six pack, then odds are your fat is almost nonexistent, and you're full muscle. I wouldn't at all be surprised if you told me that you bench/curl/squat a fuckload.

If, however, you're 6'0" and have love handles, then my friend do I have some unpleasant news for you...

The top two abs are the ones that everyone can see right away. The lower area is where the fat is stored. You lose that area, and there's no way you'll look skinny, but rather lean. Furthermore, you replace it with muscle, and you'll look hella toned too. I've still got fat in me, and it's precisely where yours is: lower midsection. Once I lose it, you'll be able to see my whole 8. Till' then, it's only shadowy outlines for me :)
>> Anonymous
>>149769
P.P.S. Unless you're a monster, I find it highly unprobable that you have the aforementioned sixpack in your 185 pound frame. Just doesn't sit well with me, especially when height is taken into consideration...
>> Anonymous
yeah which is why im saying that being 205 and lean is totally doable with about 2 years of hard work.

and i am fucking strong, and i love it. i worked for every lb of it. two years ago i was 130lbs and weak as shit, with flab
>> Anonymous
>>149772
ppps, 180lbs is far from being a monster. i still fit into medium tshirts, although I prefer larges.

really are you guys so weak willed and lazy that you refuse to believe someone could be a lean 180lbs.

go to tnation and browse around a bit, there are tens of thousands of people like me. i am in no way spectacular
>> Anonymous
>>149503
would've been more impressed if you actually had to lose some weight before you toned your muscles. That's where people fail, but it seems here you were already fit from the start.
>> Anonymous
>>149776

I'm not saying it's impossible, brother, far from it. I'd just think you'd be a bit heavier, is all. I got to know plenty of guys at the gym, and in Uni, with very defined midsections, and they fall into two categories: Heavy lifters with mad body dimensions who are heavy, or cut, defined guys who do lots of reps and are very light. You hitting it pretty much in the middle just seems a bit off, but by no means bad. If you've got it, flaunt it, right?
>> Anonymous
>>149783
i eat a clean diet, yet very high in calories.
3500 - 4000kcals clean food
i take in the range of 15 - 20 caps of fish oil a day.

this is totally achievable for anybody, im looking to get to only about 190 so ill still fit into my clothes, then just focus on highest strength//bodyweight ratio.

the gym i go to there are guys who look like anatomy charts at 225
>> Anonymous
Hey OP, what was that book that you bought?
>> Anonymous
>>149788

Power Training
http://www.amazon.com/Mens-Health-Power-Training-Performance-based/dp/1594865841

Diet
http://www.amazon.ca/Mens-Health-TNT-Diet-Explosive/dp/1594866597

Those are the two I use and swear by.
>> Anonymous
>>149795
yeah im not completely ripped (180lb guy here) but my abs do show, im probably around 10 - 11% BF

squat 310
deadlift 370
bench 230
>> Anonymous
hey OP

what was your regiment for the best/abs/lower abs? just massive amount of situps every day?
>> Anonymous
>>149650
I hope your 95 squat is with one leg, or you're lifting very poorly. You're still weak though. I mean, you may be close to being strong for your bodywieght, but if you max out at 145?

Also, you can gain weight and still have abs show. The guy I lift with decided to bulk up to 260 before cutting for basketball season, and you could still see he has abs, just some fat over em (he was about 6'5).


Last thing, I don't know anyone who can bench 400 pounds, and can't do a pull up, you're puling shit out your ass. And if they can't it doesn't even necessarilly mean that they're weak, you have to take into account bodyweight as well.
>> Anonymous
>>149803

nvm
>> Anonymous
a 95 squat IS terrible, even if you are looking to be fit and toned.

225 is more of a solid number for your build.
aim for a 225 squat, 315 deadlift, and say a 185 bench and you will be "fit"
>> Anonymous
Everyone on this board is fucking useless with fitness.

"OMG you can't be lean if you're over 180!!"
>> Anonymous
>>149805
Mate.

I don't care for weights. I don't care how much I should be benching. I don't care how much you bench. How much he benches. She benches. Jimmy from next door benches. There will always be someone who can do more than you, and knowing this releases me from any need to lift more.

I care to know that I can take a weight and feel my muscles give out by the time I do my last set in a set of forty. I care to know that at a beach, I'm not embarassed about taking my shirt off. I care to know that I can say yes to a jog with buddies, yes to helping someone move, yes to physical activity. This board is about being fit, not about being strong, the last time I checked.
>> Anonymous
>>149820
Well said, bud. Well said.
>> Anonymous
>>149820
Being strong is part of being fit.

Enjoy your beach muscles anyway.
>> Anonymous
>>149827
seconded, there are bare minimums that should be met
>> Anonymous
>>149827
Comparing lift numbers is part of being a male with an ego problem.

If your lifestyle/job doesn't involve much manual labor, you don't need to be all that strong.

I'm interested in looking good and being healthy, not impressing a bunch of shweaty guys at the gym.
>> Anonymous
>>149842
those lift numbers i gave to be met are very low, and probably 50% of the weightlifting population can hit those. they aren't high whatsoever, and i wasn't using them at a bragging thing. i was using them as solid numbers that you should be able to hit if you want to be able to help people move, open a jar of pickles, etc.

have you ever helped someone move? i have, shit is heavy, op isn't going to be able to move a refridgerator because he can only squat 95 lbs. i hit that weight the first day i picked up a barbell. my girlfriend reps that for sets of 10.

op needs to focus on building some more strength
>> Anonymous
>>149836

Bare minimums like these?>>149814

Wilson Spearmon. Track and field athlete. Gold, Silver and Bronze medalist winner in multiple Olympic events. Fit.

Scot Mendelson. Powerlifter. Current world record holder for unassisted benchpress, as well as the equipped benchpress. Fit.

Look the two men up. Who would you say is in better shape?
>> Anonymous
>>149842
I'm not talking about lift numbers, this guy>>149820is. I'm not into bodybuilding either. Just peak performance in everything.

No one needs to be strong until they need to be, lifestyle has little to do with it.
>> Anonymous
>>149851
Wilson Spearmon could most likely squat around 500lbs and bench 250
>> Anonymous
>>149859

Then you can go ahead and call me a goddamn vegetable, cause Scot Mendelson benched 715 unsassited. You mean to tell me that the Willy here, looking the way he does, can lift 75% of what Scotty can, looking the way he does? Screw you. You either have a very bad measuring system, or just aren't very bright.
>> Anonymous
>>149862

both of these physques can squat well over 400lbs though.

OP does 95. that is not fit in any sense, not for gymnastics, not for running, not for any niche he enjoys
>> Anonymous
>>149803
relevant to my interests because it's me.
>> Anonymous
>>149863

I retract that statement. I misread Squat and Bench. My fault. That doesn't change the fact it's still a lot for a guy in his complexion.
>> Anonymous
We mean Wallace Spearmon right?
>> Anonymous
http://www.t-nation.com/tmagnum/readTopic.do?id=2181733

this is a thread on tnation, about rack pull numbers

these are women. the first poster is a tiny girl who rack pulled 405lbs.
>> Anonymous
>>149865
I retracted my statement after reading he was a sprinter. We're arguing from the same corner.
>> Anonymous
I don't see how you guys measure this, and with whom you're comparing shit. This is the one thing that pisses me off: I see a twig who says he benches something like 220, and actually believes it. I can slap on a 45 and a 5 plate on each end, and do that once, maybe twice. I'm 18. Whereas 30 year olds have trouble doing 30 5 times. Either I only talk to body builders, or there's some lying going on.
I don't need to lie about my weight. I do what I do and I find it hard. Best of all, I've got a body to prove it's working.
>> Anonymous
>>149873

http://www.youtube.com/watch?v=X2xTWiSUJdg&feature=related

I am 18 and bench 145 (1 plate and a 10 plate) once. This guy is 18 and he benched 315 (3 plates)once. Look at how he looks and look at how I look. I don't see anything wrong with my body, mate...
>> Anonymous
>>149842

Agreed. All I want is functional strength (I'm female, btw), because I want to be in good enough shape to be able to be of use in a crisis of some sort if someone else gets hurt (I'm going through nursing school while simultaneously getting an EMT cert, so I need to be able to help lift patients in a hurry).
>> Anonymous
>>149902
there's nothing more functional than a strong back squat
>> Anonymous
>>149820

Well, you're doing sets of 40, which is retarded. I'm not comparing you to anyone, I'm just saying that focus is missplaced. a 95 squat as a max is ridiculous, and it just shows you to be a fool when you lift.


>>149873

You know you're body is working when you can roughly bench 155? and you compare yourself to old guys who don't know shit? Oh yeah, you're doin it right
>> Anonymous
>>149935

Why, 'cause I should be comparing myself to Arnold? That's what I don't get. Why is comparing myself to the AWM (Average White Male) a crime, and yet comparing myself to Arnold (read: god) acceptable?

And it's not sets of 40. It's 4 sets of 10.
>> Anonymous
>>149933

Haha, we actually get advised a lot in our nursing classes to do squat training and stuff because they say in a real hospital environment we'll be doing a lot of patient lifting and moving them from bed to bed. It's a good idea and they should probably make a PE class part of nursing school, considering like 80% of my classmates are really fat girls.
>> Anonymous
>>149935

By the by, what's wrong with me doing 95lbs 4x10 times? Fuck, it's not like my legs are devoid of muscle or anything...
>> Anonymous
>>149950

oh dude, we thought that was your like 1 rep max.
>> Anonymous
>>149950

It's because your bench is that much higher, damn.

You should be able to 1 rep 200 pounds, no problem, and if you're doing 4 of 10, I seriously doubt you can.

Your legs are the strongest part of your body, and should be the basis of all you do.

You're doing something wrong, so I'd suggest you fix it.
>> Anonymous
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what the fuck is wrong with you /fit/?
OP set goals pertaining to his lifestyle and accomplished them on his terms. He comes here with his story to motivate others and share his experience/gains with the rest of the community. What the fuck is the point of calling him weak and demeaning his gains because he doesn't meet your idea of "strength". OP never said he wanted to be Arnold.

Also just because someone doesn't compare to your jawesome lifting numbers that means their weak? I'm 5'11 166 pounds and have been training for 2 years. You know how much I squat and deadlift? No? Wow, me either because I havn't done either in over a year. Instead I do strength conditioning exercises that coincides with my boxing training. I do pistol squats, sandbag shouldering, sledgehammer training with an old tire, 2 arm dumbbell split snatches, turkish get ups, handstand push-ups, one arm pull ups, etc. And even though I don't touch the 3 main lifts everyone considers me strong and wants me to run with them, help them move, etc.

point is, comparing lifting numbers isn't always the best show of strength and making fun of a clearly /fit/ kid because he doesn't meet your ideals is retarded.
>> Anonymous
>>149968
guaranteed you squat much more than this kid. we are berating him because he is half assing his lower body workouts
>> Anonymous
>>149973
Damn. And I was so sure it was because you are a douche. Oh well..
>> Anonymous
Bump from page 4, but I wanted to say, nice progress OP, amazing how a few bf % can change you

Keep up the good work
>> Anonymous
>>150479

Bamping from page 6 also.

Hotdamn OP. I don't give a rat's ass what you lift. Looking that good speaks for itself.
>> Anonymous
OP is the realistic goal most mis/fit/s are after.

He's going to university for what... to be a body builder? to be a day laborer? If OP is strong enough to get laid, what more does he need than to be in good healthy shape.

The full-time body-berzerkers around here just get in the way of the realistic goals that normal people are working for.

Good job, OP. Fucking BRA-VO
>> Anonymous
>>149787

15-20 caps a day?

Holy shit... getting enough Vitamin A there buddy?
>> Anonymous
well fucking done OP. Inspired me to get off age of conan and kick start my gym routine. Wish i didnt buy all these fucking crisps today :(
>> Anonymous
>>151019
age of conan sucks anyway
>> Anonymous
>>151025
I quite like it personally. But thats not really the point here.
>> Anonymous
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>>149851
Comparison for those too lazy to look.
>> Anonymous
I don't understand why you would bring up pistol squats as if you do them, and refer to your goal as being general athleticism, when your bodyweght-strength ratio is amazingly pathetic.I really don't think you know what athletes are