READ FURTHER INTO TOPIC TO SEE MORE UPDATES ON PROGRESS AND PICTURES

Wow!! I just took another batch of pictures, I havent taken any since I was at like 95kg (209lbs), I am so excited and in more of a mood to lose all of my weight now!!!!! :D

In this first pic, I weigh 115kg (253lbs) and as you can tell by my face, I didnt like my pic being taken when I was this size, but thats all over now :nod:

http://img170.echo.cx/img170/3302/0017kw.jpg

This is the front version of when I was at 115kg, ack, I cant even remember being like this really.

http://img167.echo.cx/img167/4751/0040bi.jpg

Well, this is me about 2 and a half months ago at 95kg (209lbs), I have made ALOT of progress but still nowhere near my goal weight, but still when I reached this I was very very proud of myself.

http://img241.echo.cx/img241/50/0024xz.jpg

This is the front pic of me at 95kg

http://img140.echo.cx/img140/446/0051fq.jpg

And now!!! :D here Is a pic of me at 87kg (191lbs!!!) and I feel great!!
I hope I inspire alot of younger people to lose weight, cause its a big step, just always keep in your mind that its possible, and remember that without goals all you see is osbstacles, so always have a goal!!

http://img204.echo.cx/img204/1294/0031va.jpg

http://img214.echo.cx/img214/5571/0060uc.jpg

I am still trying to acheive my goal, I hope to be down to about 75kg (165lbs) by the end of this year, I want the right BMI to be able to pass to get into the army, but I know I will make it, when I started, my max pushups was well...2 or 3, now my max pushups is like 50 heheh, and I can do tonnes of situps, and working on pullups now, both sides.

I hope to ger down to about 75kg or at the least 80kg, cause I still have quite a bit of muscle tonne, and I know my progress is awesome now I have seen the pics!!! :tucool: everyone who makes this kind of progress and more, keep it up, its cause of all of you guys out there that has inspired me to loose so much weight, and I hope that I myself inspire other young people to lose weight and get healthy!! :D

EDIT : Keep reading further into the this topic of mine for more and more updates and pics of my progress!! :tucool:

Awesome, that's some huge improvement! Keep up the great work! :tucool:

Big change! Good job. Hope you have a weight training program going. With some muscles, I bet you find 175-185 to be your best weight. :claplow:

Great great great progress!!! :D

I love it!

You look great!

Thanks for your replies :D yeah I do weights, I currently follow a Navy Seals training program found here

http://www.navyseals.com/community/navyseals/navysealworkout_main.cfm

That is on mon, wed and fri, and on the other days like tue,thu,sat I do HIIT and weights, I have worked my way from 8lb dumbells up to 22lb ones heh, I do more reps with lighter dumbells and like 4 sets, each set I do less reps with more weight, really great! heh.

Also notice the belt in my progress pics? heh, in my first pics that belt didnt even touch end to end when I put it around me, now I can wear it to the 5th notch, its a little loose in my pics there but thats just for comfort, its on the 3rd notch, but I can put it up to the 5th or 6th one without forcing :D

Thanks for your replies :D yeah I do weights, I currently follow a Navy Seals training program found here

http://www.navyseals.com/community/navyseals/navysealworkout_main.cfm

That is on mon, wed and fri, and on the other days like tue,thu,sat I do HIIT and weights, I have worked my way from 8lb dumbells up to 22lb ones heh, I do more reps with lighter dumbells and like 4 sets, each set I do less reps with more weight, really great! heh.:D

Wow, that's a killer program! Good luck to you and keep up the good work. :tu:

Excellent, congrats ! :nod:


G

awesome progress !! your close to being a super saiyan now :lol:

Heheh, yeah I have kept this username on god knows how many boards all over the internet, but I guess it just stuck, and its me now lol.

Yeah the program is awesome, I dont recomend anyone who hasnt previosly been on a regular excersize regime, I can handle it now, but if I hadnt lost alot of weight prior to starting the program, I would be screwed by now lol :p

I really really want to get into the army, then branch into my ultimate goal from there, Special Operations Command, or SOCOM heh, but its an awesome goal, the more I think about getting in and making it and the more some people say that I may not make it just makes me work harder, cause I know I will make it!!!

My progress kinda reminds me of John's, I dont know why but I can see the same progression taking place heheh its so cool, I dont want to be all bulked up, I just want to be hell strong and moderately athletic, endurance is more important than strength where im going.

I need to get myself a bar cause my big bro gave me his weight set recently, a I have like 4 dumbells that the weight can be changed on them, and extra weights just begging to be put on a bar, how much does a fairly good bar go for now days?

Anyways, its 5:30am now and im off for my 2 mile run then pushups and situps and pullups :D

Awesome progress! Very impressive man!

Depends what kind of bar you want to get... a EZ curl bar will run about $20, and a bar for the bench will cost you about $30-40.

good luck with the military... all i gotta say is run run and run alot.

its all about stamina :tu:

USMC
98-02 :cool:

You are doing an awesome job. It's amazing how working out consistently can make such a drastic change. Congrats man! Keep up the good work and you'll make your goals.[/FONT]

Ahh, back from my run and done all my pushups, situps and pullups, DAMN, im getting stronger, I could never really do 2 pullups, I use to have to pull myself up, let myself down on the ground while still holding onto the bar, then pull my bodyweight up again, but NOW I can almost do 3 without letting myself down!! this is only after about a week of training to do them :)

And also thanks for all the awesome replies, they help alot with my motivation, also welcome to the boards Fels73, Im sure you will love it here and enjoy all the really great information people gather and share :tucool:

Also, does anyone know how I get an invite code for SickOfBeingFat.net? Im sure I could use that site very well, it seems to be awesome and could really help me in my transformation.

pm sent gohan

Thanks man! :D

Hey for some reason I cant go onto my profile on sickofbeingfat.net anymore :confused: I keep getting this page that says Server Error in '/' Application. Specified cast is not valid. :d_frown: I only just created it, I tried editing my first stats and accidentally deleted them, now all I get is that page....whats up with this? I was really looking foward to being able to use that site aswell...

i think you have to fill out all the blank infos... not sure though.

I tried editing my first stats and accidentally deleted them, now all I get is that page....try going into my profile and see if you get the same..

yup, its still the same

server error, just pm boomboom and maybe he can help you. Hes been busy with his fitness but im sure he will reply back when he get a chance.

hes the site owner/admin

Great Work!!

Awesome progress man! You look like two different guys! Keep it up!

Congratulation :claplow: Keep up the good work :tu: Never ever, ever, ever quit! :tucool:

Awesome bro. Coming from a fellow teen, I know how hard it is sometimes. Keep it up! :gl:

:tu: really good man!

Been working really hard lately, I weighed myself yesterday and im at 85kg!!! :D I feel great, but one bad thing is I have woken up a little too early today and its 4:30am, I cant get back to sleep so I have to wait 1 hour before I go for my run lol.

Gotten behind on working out the past 2 weeks :( I worked out for the first time in 2 weeks this morning, seems that I put on a little weight, its cause there have been so many things going on in other areas of my life, such as payments, bills, studies ect.

Hope to get back down to where I was before since I have figured out a weekly eating plan, eating certain things on certain days 7 days a week.

I cant list all the foods here but this is what my daily calorie, fat, carbs and protein is.

Monday

Calories: 1617
Fat: 13.97%
Carbs: 35.28%
Protein: 44.60%

Tuesday

Calories: 1896
Fat: 13.77%
Carbs: 47.30%
Protein: 33.88%

Wednesday

Calories:1648
Fat: 13.82%
Carbs: 37.21%
Protein: 35.46%

Thursday

Calories: 1540
Fat: 15.72%
Carbs: 39.48%
Protein: 39.19%

Friday

Calories: 1695
Fat: 7.70%
Carbs: 56.05%
Protein: 29.69%

Saturday

Calories: 1883
Fat: 15.39%
Carbs: 37.43%
Protein: 37.73

Sunday

Calories: 1393
Fat: 13.89%
Carbs: 39.14%
Protein: 33.88%
------------------------------------------------

Thats my weekly intake details, I know some may think that im not getting enough calories, but you would be surprised that I cant eat much more food cause its more than I use to, my BMR says I should be getting about 2000, so I try to keep it between 1500-2000.

You're showing great dedication even if you did divert from your plan for a couple weeks. Everyone needs a break and it can actually benefit your body. 60 lbs lost is evidence of your success.

It's soooo good that you're starting out at this age---will benefit you years down the road and build lasting positive habits.

Great work and keep it up. :tucool:

Holy crap! 60 pounds, you seriously look like a different guy. Great job. :claplow:

Great job!

Heheh, yeah I have kept this username on god knows how many boards all over the internet, but I guess it just stuck, and its me now lol.

Yeah the program is awesome, I dont recomend anyone who hasnt previosly been on a regular excersize regime, I can handle it now, but if I hadnt lost alot of weight prior to starting the program, I would be screwed by now lol :p

I really really want to get into the army, then branch into my ultimate goal from there, Special Operations Command, or SOCOM heh, but its an awesome goal, the more I think about getting in and making it and the more some people say that I may not make it just makes me work harder, cause I know I will make it!!!

My progress kinda reminds me of John's, I dont know why but I can see the same progression taking place heheh its so cool, I dont want to be all bulked up, I just want to be hell strong and moderately athletic, endurance is more important than strength where im going.

I need to get myself a bar cause my big bro gave me his weight set recently, a I have like 4 dumbells that the weight can be changed on them, and extra weights just begging to be put on a bar, how much does a fairly good bar go for now days?

Anyways, its 5:30am now and im off for my 2 mile run then pushups and situps and pullups :D
congrats on the loss my friend, that program is a killer, i will have to have a go, but one thing i hate swimming lol. good luck and keep up the work.

fosse :tu:

Ahh yes, the swimming, I aint doing that now, its too damn cold lol, its winter here!

Plus thats basicly for the Navy Seals reall who need to be awesome swimmers, just swap the swimming with biking or HIIT or somthin.

What do you guys think of my calorie intake details a few posts above? is 1300-2000 ok? my bmr says i should be getting about 2000 to lose like 2 lbs per week

You've made great improvements. How is your sword fighting technique?

You've made great improvements. How is your sword fighting technique?


Oh shit dude! You've lost a ton. Keep up the good work. You look great!!!

Swordfighting? lol hah, whatcha on about? maybe while I was doing martial arts, but that was a little while ago, right now im studying and training for the military heh.

Doordude, thanks for your kind remarks, Its a huge inspiration because I have seen your progress and your as big of an inspiration to me as John and Citrixmedia are, heh, All of these cool remarks, im gonna go jump on my bike and do some HIIT :D

I was referring to your homepage which seemed to be all about the way of the samurai and swordfighting techniques.

Good luck with your military preparations. :gl:

Oh, detarver.com, I forgot all about it, I was going to study up on kenjutsu and the way of the samurai back when I put that in.

I am way to busy at the moment trying t find work, working out, studying to get into the military, to do anything else right now :p

I will update with a new pic as soon as possible, maybe tommorow in the morning. I havent progressed very far in the past couple months :d_frown: last time I was about 88-89 kg in my last pic, im only 84-85kg now, what a bummer, I really wish I could get the motivation to work as hard as alot of you guys.

I am getting muscle tone now that more bodyfat is going, I can see my shoulders are defining and my arms aswell, no abs as of yet, but I can feel them. I havent been sticking to my eating plan and not really eating the things on it, I will starting tommorow again...I hope, though there has been so much stuff happening lately in my life.

I really need to get down to 70-75kg within the next 6 months..I just cant get the inspiration to get ou there and run every second day. I can do weights and HIIT here on my bike, but I really need to begin running every mon, wed and fri or Ill never progress as much as I want to..

you mention your diet.. get motivated to follow that perfectly. the diet will make a huge difference in progress.

cant wait to see the new pics!

Yeah, I will, currently drinking plenty of water trying to flush all the food I had for dinner out of my system lol, damn, a few chicken wings, a bowl of weetbix (aussie breakfast cerial) and a few jellybeans :o

Ohwell, atleast I will still stay the same weight as I am instead of putting any on cause to stay the same I need to eat like 3000 calories per day and ive probably just branched on about 1900-2000 but didnt eat at the right times :p maybe ill go jump on my excersize bike for about 20 minutes, it always seems to make me feel better.

OK! here we go! my new progress pics! I am 84.5kg (186lbs) down from 115kg (253lbs) and im stoaked at my new progress pics, I thought that I hadnt made much progress from the last time I took pics but I have! im more tonned and losing bodyfat still, but now that family issues are settled, its time to begin training hard and eating clean properly!!!

Heres my new pics!

http://img357.imageshack.us/img357/3497/0037gc.jpg
http://img359.imageshack.us/img359/2189/picture0019oq.jpg

Also I finally got myself a brand new bench! its a York Fitness 530 bench, its great! I just got it today and I am already feeling results from only using it once, and I can tell my fitness will now boost even faster.

http://img72.imageshack.us/img72/4624/yorkfitness530bench1pu.jpg

Here is a little animation I made to show my current progress from when I first started, woah, pretty freaky, im dissapearing! sorry if it takes too long if your on dialup or somthing lol :db: :bb: :eat:

http://img365.imageshack.us/img365/425/progressgif0011gj.gif

way to go.

Good job on the remarkable fat loss.
You should concentrate on getting your posture correct by fixing whatever muscle imbalances you have. Work your weak muscles, stretch the tight ones and try to maintain a proper posture throughout the day while cutting fat at the same time. You will look like a totally different person then.

Oh, my posture, my posture is ok, its just my neck was foward for some reason :o but nah I am pretty stable, martial arts helped with that, you gotta have awesome posture for it, and it certainly wooped me into shape, I have got a new workout regime going, and its working good with my new stuff :D

Damn!!! amazing results :spaz:

keep it up man :D

Damn!!! amazing results :spaz:

keep it up man :D

Hey thanks, I love your signature, so true heh, cant wait till I see some abs :tucool:

I had a great day today, im starting to feel really proud of my physic finally in ways, I was always proud, but im starting to feel that no one really looks at me as an overweight guy anymore, A couple of female friends have complemented me :o and where freaked and surprised when I showed them my workout routines.

I was with one of my thin friends (who can eat anything he likes and doesnt put on an ounce of fat :eek: ohwell) they asked him why he wasnt like me and didnt have the same physic , he said "because this phsyco lives eats and breaths fitness training for the military" :p :D

Since I got my new bench my muscular endurance has gone through the roof, I can do max 50-60 pushups (this is coming from not even being able to do 2 or 3, 10 months ago) my situps are great, I need a minimum of 45 to pass the fitness assesment to get into the army, I can do 60-65 till im screwed heh, still workin though. Still working on pullups though, I can only do about 6, cant wait to get to my goal weight, then ill be able to easily do 15-20 heheh.

Anyhow, this is just my update on my progress, I have lost even more weight than when I last posted my pics, Ill take a couple more tommorow or somthing to show all, but right now im just happy and feeling healthy :tu:

Oh My God! I just added up all my gains and losses, didnt really hit me till now! 71lbs down! I never realised that much was gone :o

More progress!! heheh, I havent lost any weight as of yet, still at 82kg, but I have gotten ALOT stronger over the past couple weeks, I have my new bench press, and a week or so ago I got my new Lat Pulldown attachment, its helping alot in the pullup department, I have gone from 3 pullups to 5 or 6 in just a week!!! :D

Anyways, here are some new pics, im developing more muscular strength and endurance, and it shows :spaz:

http://img394.imageshack.us/img394/6924/front0040dv.jpg

http://img395.imageshack.us/img395/8797/side0046qz.jpg

http://img397.imageshack.us/img397/8629/picture0039ct.jpg

http://img399.imageshack.us/img399/512/picture0057gu.jpg

http://img366.imageshack.us/img366/1338/picture0063wo.jpg

Im actually seeing results and for the first time im seeing development in my back and shoulders! and my front is thinning out finally, soon ill be at my goal and further!!! :db: :bb: I love this stuff!!!

:claphigh:

Nice work! WOW!

Hey, thanks 1FastGTX, I thank everyone here for being so supportive and for all the information posted that helped, I wouldnt have been able to do it without ya, and ofcourse, alot of inspiration from the one and only John Stone, ive had to buy a new belt because the old one was getting too loose, and was breaking from all the new notches I was putting in it :tucool: I just summed it up, 73lbs lost!!! :D but that doesnt mean that im stopping! heheh :db: :bb: :flex:

Ahhh! stupid computers!!! I had to format my whole harddrive because it was playing up, it wouldnt restart, just kept going to the page where it asks you to start in safe mode and no further....damn.

Thats 35gb worth of movies, music, information and collected military information and training of mine gone down the drain in a matter of a few clicks.....ugh...

Luckily, im gaining all of it back slowly, I just need to redo my eating and workout plan, which luckily I remember most from the top of my head, and luckily I posted my progress pics here, or I would have lost them and wouldnt have a base to look where Im at...phew..

Anyhow, lucky today I still feel good about myself, im back up on my studies and training, and I look in the mirror and feel proud of how far I have come and see a lean and healthy person instead of the opposite (which i was doing for a little while there) but im just putting all my efforts into getting all my documentaries and information back, and studies for now lol....I somtimes really HATE computers :p

Man that really blows dude!

Glad you're taking it easy tho,
I think I might've killed someone if that happened to my computer!
Or I'd just eat 10 pizzas or something lol!

may i ask how tall you are?

Great work man. It's inspiring.

Sorry to hear about your computer crash... I have a .pdf file called "US Navy SEAL Physical Fitness" and it comes in at 300 pages. I'd be more than happy to send it to you, however its 20 MB :d_eek:

To be honest it covers pretty much everything in that link. It goes over a ridiculous amount of things like footwear, wet suits, and other things with accounts for the 300 pages. I hope I'm not breaking any laws. I'd hate to get jail time for a .pdf file on fitness :lol: I got it from a buddy of mine who is in the Secret Service (I guess they use the same training or why else would he have it).

Let me know.

Its ok, got most of the information back anyhow, plus my Norton Internet security is renewed with new updates lol.

Farm, im 5 foot 8-1/2", got an inch or 2 to grow still i may think.

TylerGred im ok, I have this training regime in my head, and im stuck to it for now lol, the secret service is a little different in terms of capability, troops like the SEALs, SAS and Delta are all very very fit lol (im talking about how some SAS guys on the selection course carry a big log in a group of six men, and somtimes a couple of the men are RTU'd (returned to unit for either not listening or not putting in his worth of work)), they must carry the log over distances and somtimes it takes over 24 hours of humping over distances of over 20-30 miles with a log, and if you dont make it within the specified time limit, you get punished (ie. no food even when you have gone without food for over 18 hours, and more work) :eek:...I dont know...its just what I want though... so more :db: :bb: healthy :eat: and then bring it on!!! :flex:

Man!!
you are coming along fine, congratulations
on sticking to your plan, it's not easy. :tu: :cool:

Thanks tracer, your results look really good aswell, stick with what your doing cause its working! :tucool:

Yeah, it can be tough at times to stick to a plan such as losing alot of weight, but as in all tough times its always very worth it in the long run :D

I look at unhealthy foods and feel sick at times, I just picture them putting me further and further away from my goals, so all I eat is clean food and drink water ALOT, and have probably some diet coke which aint doin anythin lol, just tastes nice to me :lol:

Well, time for an update, unfortunately not a pic update.

I havent worked out for a couple weeks cause we have moved house, I havent put any weight on though thankfully, there is the occasional weight fluctuation between 82kg and 84kg, but its normal for me somtimes (I guess its normal for everyone)

I still get some excersize from tricking ( www.trickstutorials.com If you wanna see tricking at its best, watch the video "thousand" in the vid section) I love tricking, been doing it alot since I stopped martial arts, I also take his advice, I dont drink 8 glasses of water a day, I DRINK A HELL OF ALOT MORE :D I love water, I take it down like its going out of fasion, and I feel more healthy than ever because of it, and also I feel really light, no bloat, its all I drink. DRINK WATER! BE HARDCORE! heh

I have just moved into my new room (I got the garage, its pretty good, so I can have my benchpress and equipment in there) so starting from the time I come back from studies today, I am gonna hit the weights hard, and take in more water! :tu:

Anyhow, I may have pic updates withing the next week or so, cause I feel like I need to get down to 75kg and be ripped to shreds! :db: :flex:

Incredible! Great progress!! Keep it up!!! :tucool: :tu: :claplow:

Thanks doordude, your results have been one of the key motivations for my journey, thank you :tucool:

Thanks doordude, your results have been one of the key motivations for my journey, thank you :tucool:


:tucool: Glad to hear it. I've got news for ya. You're keeping me motivated too. :nod: You're gaining on me fast. I gotta work hard for the old guys club!!!!!!! :D

Thanks :cool:

Damn, I gotta rearrange everything out of my current room into the garage now, gonna be a job and a half with all the big stuff I got, though I can stillmove it all on my own :flex:

Ill just listen to tunes to give me motivation to get it done quick lol.

Impressive! That's a huge difference in appearance!

Yeah, Its amazing with the difference in my face, I never really knew what it was like to have a flat front and a nice neck and chin :lol: now im at the stage where I am aiming for abs. :D

Hey guys! just here to update ya on my progress so far.

I have made it down to 79kg!! :D , thats 174lbs for you non metric people :)

I feel so light and strong, im having definition show through my skin, I can really feel my abs comming through easily, and veins are showing on my arms alot more than before when I tense my muscles, its so cool!

I think I may set my goal weight a little more down, say around 70kg, cause I still think I have around 7kg of fat to get rid of, so what im gonna do is get it all off, and start training hardcore on the weights.

As stated in another topic, I am planning on getting a couple of kettlebells and a few dvds from Pavel Tsatsouline, since he trained the russian special forces The Spetznaz, and they are among the strongest and ripped people on earth, so I think ill give a kettlebell a try :flex:

Ill try and update everyone tommorow with some new pictures, see how my time goes :tu:

Well here we are with another picture update, I am comparing these to my last shots and I am happy :cool: I can see alot of fat has been dropped around my midsection in my back shot, and all the back excersizes have helped alot with posture, all I need to do now is drop about 7 more kg and I will be very set to bulk up some, even though I have been building muscle alot during my weight loss.

Front

http://img467.imageshack.us/img467/4161/frontjsf4lh.jpg

Side

http://img469.imageshack.us/img469/7128/sidejsf1aa.jpg

Back

http://img476.imageshack.us/img476/3885/backjsf9cu.jpg

Im really pleased with my progress, one HELL of a far cry from my starting pics!

http://img46.imageshack.us/img46/1163/frontjsf28ny.jpg
http://img190.imageshack.us/img190/4663/sidejsf23wv.jpg
http://img3.imageshack.us/img3/7286/backjsf26sp.jpg

I really got to start getting into alot of heavy lifting too, but also I get a GREAT cardio and shoulder/leg workout from all the drumming I have been doing lately, have just got right back into it, gave it a rest for a few months, now way back into it.

Cya guys! gonna go work my legs and abs!! :jumping:

I was wondering about anyones thoughts on my workout plan.

Tuesday

Shoulders
Barbell Behind Neck Press
Barbell Military Press
Dumbbell Shoulder Press
Barbell Upright Row

Back
Bent Over Row
Barbell Shrug
Barbell Deadlift

Arms
Tricep Dip
Close Grip Bench Press
Dumbbell Tricep Extension
Barbell Curl
Dumbell Curl
Concentration Curl

Pulldown Machine
Overgrasp Pulldown
Undergrasp Pulldown


Thursday

Chest
Barbell Bench Press
Dumbbell Flys
Incline Bench Press

Forearms
Barbell Reverse Curl
Dumbbell Hammer Curl
Dumbell Palms Up Wrist Curl
Dumbell Palms Down Wrist Curl

Back
Dumbbell Lying Bench Row
Dumbbell Shrug
Lying External Rotation
Upright External Rotatation
Lying Internal Rotation

Pulldown Machine
Overgrasp Pulldown
Undergrasp Pulldown


Saturday

Legs, Quads
Barbell Front Squat
Barbell Lunge
Barbell Side Lunge
Barbell Step Up

Legs, Hamstrings
Lying Leg Curls
Straight Leg Deadlift

Legs, Calves
Barbell Standing Calf Raise
Dumbbell Single Calf Raise

Pulldown Machine
Overgrasp Pulldown
Undergrasp Pulldown

Most of them are 3 or 4 sets with reps between 8 and 15, going higher in weight and lowering the reps as I do.

Great job man! I am really impressed that you can make a change like this at age 17. You look completely different.

About your workout routine, you do alot of exercises for each muscle. Especially when I saw 4 different ones for forearms. If you felt like changing that up, just go for two exercises per muscle but use heavier weights. If you do 10 reps per set, go down to 6 reps and increase the weight. Let the number of reps tell you how heavy to go.

Your progress is really incredible.

It is truly amazing that you have been able to be so dedicated.

You look great and you must feel great!!! as you say you do.. :nod:

Thanks for the advice gravityhomer, it helps, I am looking for endurance and strength at the same time, which is why I have alot of excersizes, though I will give your advice a go and see how i bulk up. Though it may seem like I have 4 forearm moves, its actually only 2, because the reverse curl and hammer curls rely mostly only on biceps.

How many sets should I do? I have seen people here only doing 2 excersizes, though they have like 5 sets, should I try that?

Also thanks Justitia, thanks for the kind remarks, your doing pretty good yourself, keep it up :tucool:

Awesome Job!!!... you're gonna be ripped to shreds in no time.

As of rifting... I"d do 2-3 exercises per part and 3-4 sets with 6-10 reps..... The way to know the proper weight is that if you can (while trying as hard as possible and keeping good form) do more than 10... it's way too light.. If you can't do even six, then it's too heavy....

How many sets should I do? I have seen people here only doing 2 excersizes, though they have like 5 sets, should I try that?


Certainly. definitely try all sorts of things out yourself, because you never really no what you will like until you see how you feel doing it. I don't have any kind of experience to say that a certain number of sets is ideal. I stick with 3, I'll do 4 if I need to warm up first. I'll add another set with a heavier weight if I feel that I did not tax the muscle enough.

Definitely write things down in a notebook, if you don't. It helps you know when you should move up in weight. or add more or less sets or reps based on the previous weeks experience. I like to add notes next to an exercise like,
"good weight"
"too heavy"
"move up next week"

Well I do have everything set out on my pc, it helps alot.

I just dont want to get too bulky, I want to be tonned and strong, yet dont want excessive weight to carry, here is a quote from another military website, a guy who I have been chatting to, who knows quite a bit about fitness for military life about gaining mass vs gaining strength.

---------------------------------------------


At one end of the spectrum you have the development of pure strength as exhibited by a powerlifter. This type of strength is best developed through frequent sessions of low rep (1-5), high load (85-100% 1RM) training WITHOUT going to muscular failure.

Alongside this sort of training you have the development of explosive maximal strength which is developed along the same lines but with more explosive movements.

In these two types of training you avoid training to failure which means you can train more often, even if it is with heavy loads. As an example the Bulgarian weightlifting teams of the 70's used to train 29 times a week and even the Australian weightlifting team squats 11 times each week.

At about 8-12 reps you get into the hypertrophy or muscle mass zone.

Because the reps are higher the weights tend to be lower (50-80% 1RM)

This is your typical 3 sets of 8-12 that every mens magazine advocates. for soldiers in general this type of training. The real key to muscle mass however turns out to be a threefold strategy.

- cumulative muscle fatigue
- Nutrition
- Rest

This is why bodybuilders train to failure and then rest for 2 days before working on the same body part.

Bodybuilding training builds lots of muscle but the gains in strength are extremely low. For soldiers this makes this sort of training a real waste of time because you end up having to cart around a bunch of muscle mass that isn't all that functional and the enemy doesn't care how big your biceps are.

At higher reps and even lower weight you tend to develop local muscular endurance with limited gains in strength.

There are exceptions to the above guidelines, for example there are a number of good mass programs that use either high reps or low reps but in the end the key to mass is muscular fatigue and recovery and the key to improved strength is to stay fresh and practice often.

Speed of movement - A sidenote on speed of execution. Lifting slowly is only justified if the load is so big it imposes a slow speed. For example if you are lifting 2x bodyweight in the deadlift then slow is pretty much the only way. For most other functional movements speed is king both in sports and on the battlefield. Even chinups should be done explosively most of the time.

Exercise selection - Isolation is bollocks, compound exercises rule the world of sports performance END OF STORY. Any soldier doing bicep curls or leg extensions is wasting their time. Squat, deadlift, power clean, snatch, throw, jump etc but for gods sake keep away from the machines!!!!!

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Just some things I was looking at and found interesting, since he was officially trained by Pavel Tsatsouline ( http://www.russian-kettlebell.com/ ) who trained the russian special forces unit called Spetznaz.

I think there is a very important aspect of building muscle that your military friend is not talking about. You don't' get big muscles by lifting a heavy weight a certain number of times. You get big muscles by eating a lot of food. You need to eat more food than you normally use and then the surplus can be used to grow bigger muscles.

So unless you are eating a lot of food, you will not grow large muscles by doing two exercises per muscle for 3 sets of 6-8 reps with heavy weight. If you keep your calories at a reasonable level you will become more toned regardless of the type of weight lifting you do.

The important thing to remember though, is that the weights can not build the muscle. Food is used to build muscle. If you do not eat a lot of food, you will not grow big bulky muscles.

otherwise, I really like what he has to say. He seems very knowledgeable on strength training. I'm sure he knows that you have to eat a lot for muscle mass to increase, but he doesn't explicity say it and I would not want you to misintepret what he says and think that a certain way of exercising gaurantees you will get large muscles regardless of the food you eat.

Yes I do get what you mean, im pretty sure he knows that too cause he has his own programs for weightloss also, but mostly for efficient fitness for police, firefighters and military personel. I think that he is saying that lifting heavy without eating too much, sure it will make you really tonned and stronger, but he says that in the time it takes one to do bicep curls, they could have worked on pullups, which isolates the whole arm and makes one strong with explosive power to climb over objects if they need to.

He also says "train realisticly if you want to get realistic results" hes not dissing weightlifting, he is just saying that if somone wishes to gain speed, power, aerobic and anerobic fitness, one must train in all types of things.

Like this

run a mile
do 10 pullups
do 40 squats
do 10 pullups
do 75 pushups
do 10 pullups
do 100 situps
run another mile

It may seem easy to do in say an hour or so, but he says "do you think you would be able to do it in 30 minutes?" meaning that each time you should try to minimize your time, and thats what builds strength and explosivness and aerobic fitness all in one.

I really like the training methods of him, seems like it is really focused on just people who wish to get into the military, and not just people who wish to get stronger and fitter, because joining the military in certain areas (I.E Special Forces) then they must be above even athletes in certain parts (and not to mention their mental ability to sustain certain amounts of pain and go through the pain barriers)

Wow,You're doing an amazing job.You got me in aw,It's very inspiring to see somone lose such a large ammount of weight. Especialy when your at least in the same age group as me. I gotta ask though,How long has it taken to lose all of this weight so far. Because I plan on losing the weight and toning up alot :D

Man you're doing an amazing job,It's incredibe. Keep it up! :tu:

I started losing weight last year, September 4th 2004, so all up its taken me about a year to lose all the weight. It takes alot of trial and error to find a good lifestyle of your own, you must go through things, but dont be afraid to fail, because failing teaches you things "the man who never made a mistake never made anything" so getting things wrong actually teach you to do it the proper way, also you must learn new things and apply them to your workouts and food intake, ect.

Thats one great transformation. You should be proud of your progress so far! :tu:

very impressive! you're making tremendous strides keep it up!

Thanks for the encouragment guys, its really helping.

I changed my whole workout plan, it should go nicely to my needs, and it should be good for a change.

-----------------------------

Monday

Excersise
Morning

Pushups, Normal
Situps
Pullups, Overgrasp

Pushups, Wide
Situps, Fast
Pullups, Undergrasp

Pushups, Close
Crunches
Pullups, Alt Grip

Night

HIIT On Bike for 30 minutes

Tuesday

Excersise
Morning

Shoulders

Barbell Military Press
Dumbbell Side Shoulder Raises
Barbell Standing Row
Dumbbell Laying External Rotation
Dumbbell Standing Rotation

Arms
Dumbbell Bicep Curls
2 Hand Dumbbell Tricep Curl
Barbell Bicep Curls
Close Grip Bench Press

Night

HIIT On Bike for 15 minutes


Wednesday

Excersise
Morning

Pushups, Normal
Situps
Pullups, Overgrasp

Pushups, Wide
Situps, Fast
Pullups, Undergrasp

Pushups, Close
Crunches
Pullups, Alt Grip

Night

HIIT On Bike for 30 minutes

Thursday

Excersise
Morning

Back
Bent Over Row
Barbell Shrug
Barbell Deadlift
Barbell Stiff Leg Deadlift

Legs
Weighted Squat
Lying Leg Curls
Sitting Quad Curls

Chest
Barbell Bench Press
Incline Bench Press
Decline Bench Press

Night

HIIT on Bike for 15 minutes

Friday

Excersise
Morning

Pushups, Normal
Situps
Pullups, Overgrasp

Pushups, Wide
Situps, Fast
Pullups, Undergrasp

Pushups, Close
Crunches
Pullups, Alt Grip

Night

HIIT On Bike for 30 minutes

-----------------------------

I dont usually do anything on the weekends, but i still get excersize from riding around on my bike with friends, we travel around 20 miles a weekend on bikes going flat out, stopping, resting, going more, its one thing that has helped me lose more weight aswell.

This should make me pretty strong in handeling my own bodyweight with all the pushups, situps, pullups ect, and the HIIT at nights will make my legs stronger even though they are already really strong :)

Very impressive man! Keep up the good work! :)

Holy Crap man, you have made a absolutely amazing transformation. Congrats. What a inspiration you are:tucool: :claphigh: :claphigh: :bow:

gohanssj,
That is pretty impressive. You are smart for doing this when you are so young, since your skin is elastic at that time. You have no loose skin in your pictures. What interested me about your thread, is that your starting weight of 253 was identical to mine when I started, though you have accomplished much more than me. I think I read you lost 84 pounds. How long did it take to lose that much weight. I am sorry if you explained it in your thread already, but it is so long, and I don't have the time now to read it, but I will. Keep up the good work.

Great job!!!

With such a strong will and dedication there is nothing that you can't do!

I really like what you said in your first post on this thread, about Setting goals, giving a reason to face obstacles with head up and will of steel. That, along with seeing your AMAZING progress, is trully inspiering!

Awsome Progress! :tucool:

Thanks for Sharing! :tu:

Great job!!!

With such a strong will and dedication there is nothing that you can't do!

I really like what you said in your first post on this thread, about Setting goals, giving a reason to face obstacles with head up and will of steel. That, along with seeing your AMAZING progress, is trully inspiering!

Awsome Progress! :tucool:

Thanks for Sharing! :tu:


Hey, thanks for the post even though I may be a little late hehe.

I am now one of the group who is the "strong guy" lol, im quiet about it but if you were to look at the group I hang around in you could see since I train ALOT lol, the only other one is a bodybuilding friend I have, but hes only about 5'5", and im like 6' now lol, so yeah, hes very strong though.

I am far ahead, I still have around 5-7kg of bodyfat but I have quite a bit of muscle now, sitting at about 83kg at the moment, I am now into strongman and soldier-like training, you know, kettlebells, sledgehammers, tires, pullups, grip training, pushups and all that, and my endurance is quite high, I can run, jump and pretty much do anything now lol, I may post some progress pics in the near future.

I am enlisting early next year infact, the time has finally come for me to step out into the big bad world and become a professional soldier, cant wait to get going, very excited about how my life is turning out at the moment.

What I really like is that I began to lose weight when I was about 16, and only around 5'5" myself, meaning I was 253lbs at 5'5", now im 6 foot and at 185lbs, meaning I have lost even more than 84lbs since I have gotten taller, pretty crazy.