ok..my story first: I used to wok out A LOT, ate A LOT, went to the army, got a knee injury, couldn't work out for a long time, gained 35-40lbs, been a lazy slob for years.

I finally managed to motivate myself to start working out again as well as putting myself on a "Duckman special" keto-style diet for two months.

So far I've lost 37.4 lbs(20% of my initial bodyweight), I'm only a few months away from my final goal, and this is what I look like now:

Edit: forgot to say I went on from 98kg to 81kg (215ish to 178lbs), goal is 77-78 (about 170lbs)

Good job man! You've definitely got some muscle hiding under what little fat remains. What's your current workout program like? Do you have a "before" picture?

hey...finally got my profile up and running;)

I bike to work every day without exception - that's about 20 mins each way. In addition, I spend 1 hour on the spinningbike 2-3 times a week right when I get home(so effectively 1 hour and 40 mins biking/spinning those days), and that basically makes my cardio.

On mondays I work out chest and triceps, tuesday: biceps and back, and finally friday: legs...if I can be bothered.

I have to be careful not to work out too much, both because of the injury as well as my legs are huge enough as they are...60cm(23.6inches) last time I checked :flex:

You on the other hand has done an incredible job on your upper body...especially triceps :tu:

Kinda funny, though. Ever since I started working out again, I've been bombarded with links to your site...wonder why :tucool:

I guess I could find a "before" pic, but I was stupid enough not to take one with my digital camera so I have to scan something old

This is really nasty, man :whistle:

..oh yeah...don't remind me that I look like Waingro in Heat...heard that a few times before;)

wow.. amazing transformation man! You look like you're almost 'there'!

Damn! Looking great Duckman! Keep at it, looks like you have some huge delts/tri coming out!

Awesome, Duckman!! I only can hope I progress as well as you did. I will be posting my begining and one month later pictures this Friday.

Great work!! :claplow:

Wow, that very impressive! Good job!

Wow,

Huge change in 2 months! Good Job.
I hope to eventually get there myself.

Way to go.

Jerry

huge change, awsome transformation bro :tucool:

Congrats!

If more people just followed the examples that he and lots of others have set on this site, then obesity would start declining and the world would be a much more fit place. IMHO

Thanks for the feedback...it is a huge change. One of my buddies who is studying and hadn't seen me for a while went completely extatic - he simply couldn't believe what he saw. That kind of feedback really boost my dedication to this.

Just like John, I'm incredibly stubborn and dedicated - when I decide on doing something, then I will do it, and do it 100%.

One thing that kinda disturbs me though is that now I see how much muscle mass I've lost over the last 5 or 6 years - probably around 6-8lbs!

Right now I weigh in at 178, and that was exatcly what I was at when I got the injury, and back then I was ripped.

But that's really not a problem - the most important part is that I'm loosing fat, and that I've gotten my metabolism to an acceptable level again.

Another thing that I think is really great is that I've inspired at least two other guys to start working out and loosing weight. One of them was really obese - 1.74cm and 310lbs.

He's now down to 215, and is aiming for 178lbs :bow:

Looking good! It's easy to tell you've got a good muscle base to work on, even after losing a lot of muscle. Just a few quick questions:

How tall are you? Do you know what your bf% is at right now? And which part of my legs should I measure if wanted to keep track of leg measurements?

I'm 178cm/1.78meters. Dunno how many ft/inches.

According to some US navy site I found, it's about 17-18%, but those kind of measurements are never really accurate, and I don't have calipers and stuff.

imo, the only thing that's important is what you see in the mirror;)

I measure my thighes whare they are the thickest. One quick way to find that spot is to stand up with your arms along the site, and where the tip of your middle finger is, that's where you measure.

Great job Duckman, you're lookin great! I wouldn't too much about getting back the muscle you lost, it's a lot easier to regain muscle than it is to build it new. I know this from personal and a lot of friends' experiences. Muscle memory is an amazing thing! Good luck to you; keep us "posted".

This is what it's all about. Seeing and reading the great results everyone is having and all the wonderful support we all give each other. Keep it up. My problem has always been that I have little spaghetti arms. My chest will build nicely, but the arms just never cooperate. And my left arm always gives out on me before my right arm on workouts. But I will overcome this. Great job and congrats!

Excellent job, duckman! You're making great progress and you'll reach your goal in no time! BTW, what's your height?

I think you should go all out and complete the makeover.. consider cutting the hair and shaving the goatee :D just don't do what john did and bleach the hair.. that was awful! sorry John ;)

amazing job on the transformation by the way. :tu:

Bobby, are you sure you're working out the right way? If you wanna gain mass, you need to hit the weights HARD and HEAVY, not 4x15 style on your biceps/triceps.

Right now I'm on an insane heavy 12 day routine - first day yesterday, actually. It is one of the most intense workouts I've had in a long, long time, and I've been doing supersets like no one has. Read more about it here: http://www.bodybuilding.com/fun/sisco8.htm

Also, for the more "regular workouts", I use this as a "standard base" in this order

Triceps
2x10 Dip Machine (awesome)
3x10 Triceps Pushdown, rope or v-bar (really awesome)
3x15 Reverse Grip Tricep Pushdown (my all time favourite!!)

Biceps:
2 sets (15-20 rep) warm up: Alternate curl
3x10 Concentration Curls (awesome)
3x10 Standing Bicep Cable Curl (awesome)

Brian, to quote myself from my last post "I'm 178cm/1.78meters." That's 70 inches;)

d8ed...the hair has to stay, but I'm definitely considering loosing the beard. Hmmm...maybe I should bleach and get some permanent waves? :spaz:

*applaud* i have alot of respect for anyone that can discipline themselves like that! congrats!