I wish I could get motivated to do cardio, I know I'd make it then.

hmmm... 15-20lbs up or down? It certainly doesn't look like you need to lose much weight, if any.

You dont seem to have a whole lot of bodyfat. I'll assume you want to put on 15-20lbs of muscle. Dont worry too much about cardio, just hit the weights :db:

Marcus :tucool:

hmmm... 15-20lbs up or down? It certainly doesn't look like you need to lose much weight, if any.

I'm thinking down, I'd really like to get that male model (well at least the body) look. Still have luv handles and cant' see my abs. I was down to 164 once. Was at 179 yesterday.

dude...if I had that low bodyfat, I'd have a sixpack for sure. You don't really need to loose much fat, maybe 4-8lbs at most - all you need to do is to hit the weights :db:

You are looking pretty lean, but I understand how you feel about wanting to get shredded and get those abs showing (you are so close). Eat really clean, make yourself do cardio, and keep hitting the weights hard. Once you get your body fat where you want it, then you can do a clean bulk and pack on some lean mass. You gotta be happy with how you look first. If I had listened to all the people who told me I was getting too skinny I never would have got my abs to show. Once I got my abs showing, I added some muscle and that did the trick. Just be prepared to look too skinny for a while. :)

You are looking pretty lean, but I understand how you feel about wanting to get shredded and get those abs showing (you are so close). Eat really clean, make yourself do cardio, and keep hitting the weights hard. Once you get your body fat where you want it, then you can do a clean bulk and pack on some lean mass. You gotta be happy with how you look first. If I had listened to all the people who told me I was getting too skinny I never would have got my abs to show. Once I got my abs showing, I added some muscle and that did the trick. Just be prepared to look too skinny for a while. :)

Thanks John and Everyone. I started in April of 2001. I was over 190 when I started lifting and dieting. I just want so much to get that shredded look.

Those are love handles? Damn.

You're not very far from being optimally cut. I'd say losing 15 pounds would definitly be too much.

I can understand wanting to go all the way, but I'd go ahead with that cardio and get it done faster so you can get back into a bulking phase.

Those are love handles? Damn.

You're not very far from being optimally cut. I'd say losing 15 pounds would definitly be too much.

I can understand wanting to go all the way, but I'd go ahead with that cardio and get it done faster so you can get back into a bulking phase.

Fluke,
Read your initial posting. Not really holding it in, more just a flex of arms and chest. I'm going on a 7 night cruise next week I'll try and hit the early bird aerobics class each day. And try and stay away from Johnny Rocket's.
As far as being love handles... If you were me looking at the whole picture and knowing that I've been working out really hard for 3 years and have low fat everywhere else...they're huge love handles. Just can't seem to "spot reduce" I know it doesn't exist.

Fluke,
Read your initial posting. Not really holding it in, more just a flex of arms and chest.
Yah, I retracted that post after looking at your pic again. You do have abdominal definition in the front.
I have quite a bit to work off myself. How long was your initial fat loss stage?

Yah, I retracted that post after looking at your pic again. You do have abdominal definition in the front.
I have quite a bit to work off myself. How long was your initial fat loss stage?

I started like everyone. Wanting to lose fat and bulk muscle at the same time. I was 190+ in april of 2001. I think it was two summers ago I was down to 164. Was on a real clean diet (no beer or candy or sodas) for almost a year. Meanwhile, maintaining a real intense workout schedule. My diet has really gone to sh|t but I've maintained the work out schedule (however, this chest cold has kept me sidelined for two-weeks). I'm still in the cutting phase. Probably always will be.

How much cardio have you done?

How much cardio have you done?

during my "good Summer". I was doing cardio about 4-5 times a week.

Stationary bike, row machine and Jump rope.
Now the stationary bike holds my sweatshirt from my workout, :whistle: the row machine is stuck behind my couch and the jump rope is a dust collector. :D

Well guys & gals, I've got a confession to make. Today was the first workout in about 3 weeks. I also did also manage to do 12 min of HIIT My wife and I just got back from a 7 day Mexican Riveria cruise. I did go to the gym, on the introductory tour but that was about it.

All I did for 7 days was :eat: and :read: . Oh yeah and a little :drool: around the pool.

I was 180lbs the day we got on the ship. I'm afraid to get back on the scale.

But I'm back on the salads for lunch and exercise routine. I'm ashamed of how much weight I've put back on.

[QUOTE=John Stone]you can do a clean bulk and pack on some lean mass. [QUOTE]

I read the word 'bulk' in several postings on this forum. Who can explain to me what that means? Where can I find more info about this subject?

Rene

I read the word 'bulk' in several postings on this forum. Who can explain to me what that means? Where can I find more info about this subject?

Bulking is the process where you gain mass. You work out with heavy weights to stimulate muscle growth, and you eat a lot to fuel your muscles.

There's a sticky in the top of the Weight Training forums (http://forums.johnstonefitness.com/showthread.php?t=51) you should take a look at for more info

Bulking is the process where you gain mass. You work out with heavy weights to stimulate muscle growth, and you eat a lot to fuel your muscles.

There's a sticky in the top of the Weight Training forums (http://forums.johnstonefitness.com/showthread.php?t=51) you should take a look at for more info

Wow thanks for the info ............ great info at the links ........ I learned a lot at these forums. Thanks again :nod:

Rene

Relaxed in first two pics.
Just started week 5-8 of Max-ot.
What the heck are weighted hyperextensions

What the heck are weighted hyperextensions http://www.exrx.net/WeightExercises/ErectorSpinae/BBHyperextension.html

ExRx.net is your friend :)

You can use a plate, or dumbbell in place of the barbell if you like. It doesn't really matter.

man, you honestly don't look bad at all. the bit of a tan you got does wonders to your look as well. just hit the weights and keep remembering what you want to look like - you know what you have to do.

I don't see how you can lose 20 more pounds unless you plan on losing alot of your muscle along with some fat. If you lost 10lbs of pure fat from your body, you would look quite good. If you are interested in at least preserving your muscle mass and possibly gaining some while cutting the fat, SwoleCat's diets work great. It will cost you a bit of money, but I've found the price to be minimal compared to the wealth of knowledge and success I've had.

Although, you may not want to spend the money if you're having trouble with consistency. Getting leaner and bigger take extreme consistency and effort. If you cannot stay consistent, you're going to struggle reaching your goals. So start a journal on here and get motivated bud!

Good luck getting to your goals. And 1-2lbs/week is the norm for good fat loss (unless you're extrememly overweight, which you are far from being).

Thanks supirman.

I was able to get myself down to 164 about a year and a half ago. I'm going to give this a solid 2 months of diet, exercise and weight training. If that doesn't work than I'll try trimspa or something. He|| look what it did for Anna Nicole Smith.

I'd say you can safely loose 2lbs a week.

A pound is 3500 calories or 500 calories a day. So what in your diet is 500 calories?
For me it was Dr. Pepper. I love that stuff. I was drinking between 3 and 5 a day. Each Dr. Pepper is 150 calories. So I replaced the maximum strength Dr. Pepper with diet Dr. Pepper and I'm loosing a pound a week.

Now how can you burn an additional 500 calories a day. Weight train and cardio of course. There's also other minor changes you can make in your life style that when factored in will make big changes. Take the stairs instead of the elevator. Go for a walk at lunch. Go for a walk in the evenings.

There's tons of stuff you can do.

You seem to be obsessed with your numerical weight. Numerical weight doesn't mean much, and if you drop 20 more from your current physique, you'll have nearly no muscle left.

Thanks supirman.

I was able to get myself down to 164 about a year and a half ago. I'm going to give this a solid 2 months of diet, exercise and weight training. If that doesn't work than I'll try trimspa or something. He|| look what it did for Anna Nicole Smith.

You seem to be obsessed with your numerical weight. Numerical weight doesn't mean much, and if you drop 20 more from your current physique, you'll have nearly no muscle left.

Not really. I just remember what I looked like at a certain weight (number).

I do agree with you, though. I have been working out (pretty) solidly for 3 years now. So, if I were to get down to 160 I'd be losing muscle mass. I'd just like to be able to see the definition of my abs and and that seperation between shoulder and bi/tri.

I'm not obsessed with the numberical #. I don't even own a scale haven't ever. Just used to stop my wife's dog kennel and jump on the dog scale.

lookin good man, almost there!

I did it. I joined the gym. the first night the aerobics class was cancelled so I used the rower for 16 minutes and then jogged at 6.1 mph for 5 min. My body didn't know what hit it. I've never been a jogger. Asthma and all. Wednesday night is date night, so I didn't go to the gym but went to sizzler and had a big salad and a sobe.

Last night no class but did do the rower and treadmill thing again. This time I set the rower on "weight loss" This damn thing started going uphill after 3 min of flat work. I only lasted a total of 6 min but I know I was doing got because I've never been known as a sweater and my shirt was soaked thru. I plan on hitting the gym after work again. I'm actually looking forward to it. I can get my cardio done without fighting the urge to sit in my chair at home and not get up until it's time to go to bed.

More updates on Monday.



I kind of went by the wayside for awhile. I've been slinking by my home gym every morning. I bought a 12 pack of beer last week and while sitting at my computer playing on my computer, looking at the rolls of fat on my stomach, I decided to stop bringing home beer. Start my work outs again this moring. And on the way home tonight I'm going to stop by a gym in town to see about aerobic classes (or something) after work 2-3 days a week.

I'm sick of this. I've been hovering around 180 for months now. I know it is all my fault, I just lack motivation.

I feel good after my work out and my banana ATW shake.


Let's this again. My goal is a solid 160#. That's 20# What's a healthy weight loss? Is that a pound a week or pound a day? 20# would put me in October.

He're a couple of today's pictures:

If I didn't lift at a gym, I don't think I would ever do it. Something about being at home makes me lazy....

If I didn't lift at a gym, I don't think I would ever do it. Something about being at home makes me lazy....

That's why I joined the gym.

I do my workouts at home, though. I get up at about 5:45 (after a couple of snoozes) and do my work out between 6 & 7. Jump in the shower and drive to work. I don't have quite the physique or the ability to feel comfortable pumping iron at the local gym. Maybe in a year or so.

Thursday is my only hard day. I don't have to be to work until 11:00 so the "lazy around the house bug", trys my pascience.

If I didn't lift at a gym, I don't think I would ever do it. Something about being at home makes me lazy....

i totally agree with you. lifting with other people keeps me motivated :bb:

i totally agree with you. lifting with other people keeps me motivated :bb:


I'm just the opposite. I'm to self concience about how I look and how much I can lift to get in there with the big boys.

I'm the same way.. I started out as being VERY self concious around other weight lifters. As I've started to make some progress, thats started to dissapear, and rather my self conciousness works for the positive and makes me want to work out harder to get to that point. Going to the gym insures that I do a long hard workout, and am free from the distractions and intteruptions that making working out at home almost impossible for me now.

I'm just the opposite. I'm to self concience about how I look and how much I can lift to get in there with the big boys.

I'm thinking down, I'd really like to get that male model (well at least the body) look. Still have luv handles and cant' see my abs. I was down to 164 once. Was at 179 yesterday.

if you call those love handles man i want some, u dont have love handles just a very small amount on both sides compared to mine that looks fine but i understand ur pain we all want to look and feel as good as we can (and why not?!), and great work btw

if you call those love handles man i want some, u dont have love handles just a very small amount on both sides compared to mine that looks fine but i understand ur pain we all want to look and feel as good as we can (and why not?!), and great work btw


Ok...Ok...All Right...All right....All right! :D

I want a six pack. I want to see my abs. That's all. I want my body fat lower.


After my cardio on Friday afternoon, I interval ran for 15 min, I stepped out of the shower at gym and saw the scale standing there. I haven't weighed my self the nakedness in years, so I thought, "what the hell."

:jumping: 172 :jumping:

When I started my gym cardio last week, I was at 179.5 (that's with my gym clothes on)

Last night I weighed 177.5(dressed)

When I went into the gym last night the guy behind the counter said, Man you've been in here every night.

Thanks, that's the idea.

I've been using the tread mill every night (but Wednesday's and weekends). I've been interval running.

running for 1.5 min (uphill 4) then walking for 30 sec (uphill 1) Total 15min.
I tried the eliptical trainer last night for about 6 min after treadmill. that one is going to take some getting used to.

I went into what I thought was the aerobics class on Monday night. Turned out to be a sculpting class. I haven't been sore like that in months.

focus on the big movement, squats, deads, lunges, chinups, pullups. those involve the most total muscle involvment and keep ya strong. being shredded a lot about diet so keep tabs on it very well. your cutting workout routine shouldn't be much different from a bulking one. always stay strong and monitor your strength throughout the cutting

You are looking pretty lean, but I understand how you feel about wanting to get shredded and get those abs showing (you are so close). Eat really clean, make yourself do cardio, and keep hitting the weights hard. Once you get your body fat where you want it, then you can do a clean bulk and pack on some lean mass. You gotta be happy with how you look first. If I had listened to all the people who told me I was getting too skinny I never would have got my abs to show. Once I got my abs showing, I added some muscle and that did the trick. Just be prepared to look too skinny for a while. :)

Thats' experience talkin' guys! :nod:

No pictures until Next week. But I've gotten myself down to an efficient 164.

No pictures until Next week. But I've gotten myself down to an efficient 164.


Okay here they are.

161
Been 30 minutes of incline walking on the treadmill
incline of 10 and speed of 3.5.

For 7 weeks I've been following this routine:
http://forums.johnstonefitness.com/showthread.php?t=8184


Real happy with the results so far. Hoping to see abs soon.

Taking a week off and then I am going to revaluate my max 10 and start the routine again.

Here's some back photo's. Hopefully this is shows some back development.

I don't know how you're back looked before you began this routine, but you deffinitely got some mass there now! Well done! Good luck on the next 6 weeks! :)

I'm going to figure out my max 10 tomorrow. You up for another computation?

Sure!
You already know you're max 10 from your last work out with 10 reps.

Sure!
You already know you're max 10 from your last work out with 10 reps.
I'm gonna try for an honest 10. I think I over guess last time.

updated. put back comparison side by side a few posts up.

I can understand wanting to thin out some more, but 15+ lbs will be around 10%, and you absolutely can't afford to lose that much. In terms of real actual fat 5-10 and you'll be looking pretty damn lean.

So, I took a couple months of seriousness off. I quit my job, quit going to the gym, opened my own business and joined a new gym around the corner from my new warehouse.

Been swimming 2-3 times a week for about 3 weeks now. Hitting the weights hard again, too.

Saw the scale in the corner of the locker room on Thursday, said "Oh, why not." Jumped on and was startled to see 159-1/4.

I stepped off. Reset the machine stepped back on. 159-1/4.

Pictures tomorrow.