Hey guys. I was on holiday in South Africa and start working out with my cousins will i was over there to lose some weight. i joind the gym for a month and i was going regularly. but i was feeling fitter but the weight wasnt comn off. i only used the scale to monitor my progress. now that im back here in australia im wanna keep goin. i saw this site and i was so inspired buy John. i just hope i can stay motivated. i really just wanna get thin then i wanna get bigger.
here are my starting off pics. ill try to take them every two days.

weight: 87.5kg - 192.5lbs
bicep: 39cm - 15.5in
waist: 98cm - 39in
hips: 106cm - 41.75in
Quads: 61cm - 24in
calves: 38cm - 15in



http://img.photobucket.com/albums/v148/ah789454/amirprogress-1.jpg
http://img.photobucket.com/albums/v148/ah789454/amirprogress2.jpg
wish me luck guys

Good luck Jimmeh. If you're looking to lose weight, your diet will have a synergistic effect on your exercise routine, be especially mindful of this. Also, assuming you might be a vegetarian, be mindful of ensuring that you consume an adequate amount of protein.

im not a vegatarian. and im gonna be eating plenty of chicken and meat. im learn alot about diet so im hopin to put it all into practice. thanks for the encouragement.

Good luck! :gl: Work hard and eat right. :)

hey i just notice that my weight fluctuates up and down. is this normal?

Definitely.. This can be reduced, though not eliminated, if you measure yourself at a consistent time every day.

so ur saying i should do all my measurement at the same time?
eg. every third day at 7am

Hi Jimmeh!! http://www.smilieshq.com/smilies/sign0077.gif (http://www.smilieshq.com)
Good luck on your journey :D !!! with a little hard work and dedication, you'll reach your goals in no time! :tucool:

so ur saying i should do all my measurement at the same time?
eg. every third day at 7am

Maybe not every 3rd day, that's far too frequent. Once a week or fortnightly would be enough.

here my pics a week into it.
ill update the measurements tomoro
weight: 86.5kg - 190.3lbs

http://img.photobucket.com/albums/v148/ah789454/DSC03895Small.jpg
http://img.photobucket.com/albums/v148/ah789454/DSC03896Small.jpg
http://img.photobucket.com/albums/v148/ah789454/DSC03898Small.jpg

Step by step! Go on like this and great results will show :)

haha this is amazing! we both started the same week, and we weight the same when we started!!! and to top it all of we both have the same waist line! (waist: 98cm - 39in) (http://forums.johnstonefitness.com/showthread.php?t=34215) i will keep a close eye on you mate i want to see some good progress so keep the weight loss going!

Good luck altho im sure you will not need it!

Good luck man! I'm here with you on loosing that extra weight!

haha this is amazing! we both started the same week, and we weight the same when we started!!! and to top it all of we both have the same waist line! (waist: 98cm - 39in) (http://forums.johnstonefitness.com/showthread.php?t=34215) i will keep a close eye on you mate i want to see some good progress so keep the weight loss going!

Good luck altho im sure you will not need it!

nice progress dude.
im gonna be keepin a close eye on ur thread.
ive only been doin HIIT for 30min a day. ill be joining the gym today.
ill keep u updated.

this is my diet.

breakfast
all brand cereal with a banana. with skim milk
wholemeal bread with 4 egg whites


nuts and a piece of fruit. /protein shake


lunch time: chicken /tuna sandwich.

protien shake

dinner chicken breast with veges

i make sure my last carbs no later than 3pm
im i eating right?? all comments welcomed

it all depends on portions really, but sounds ok! ive learned so much about diet this 2 weeks, tweeking is the way to do it! im probably wrong but what ive learned this 2 weeks is that every body is different, even if like you and me we both weight the same or do the same exercise it may work for you but not for me...


I say trial and error is the answer! we have the rest of our lifes to get it perfect!

i make sure my last carbs no later than 3pm
im i eating right?? all comments welcomed

My main question about your diet is portion size.

However, my main piece of advice is this -- is your diet more healthy now than 3 months ago? If so, it is a good diet. Keep making changes to increase the "healthiness" of your diet. Eating is such a personal thing that huge changes are not likely to be effective. Slow but deliberate changes in your diet are more likely to be helpful in the long run.

So, the biggest factor about your diet for losing fat is the daily calorie count. How many calories? You want to eat a little less than what you need. If you eat too many calories, you will gain fat. If you eat too few calories, you will lose muscle, but not fat. I like to count calories using a spreadsheet, but many people estimate their calories with great effectiveness. However you do it, total calories eaten vs. used is the most important factor about your diet for losing fat.

The second principle -- you want to eat many small meals rather than just a few big ones each day. This will give your body a steady stream of calories. That will keep your metabolism steady, rather than spiking up and down.

The third principle -- (only think about this once the other two are in good use) -- you want a healthy mix of proteins, fats and carbohydrates. For more information on this, take a look at marcus's post about nutrition at the top of the Beginner's forum (in the sticky section). His article is absolutely amazing, and everybody looking to lose fat should read it each week, I think.

Hope this helps. Looks like you're well on your way to a great looking, healthy body. Keep up the good work, and welcome to JSF.

i just weighed my self
weight 85.5kg - 188.1lbs

photos will be up tonight

here are the photos.
http://img.photobucket.com/albums/v148/ah789454/DSC03905Small.jpg
http://img.photobucket.com/albums/v148/ah789454/DSC03906Small.jpg
http://img.photobucket.com/albums/v148/ah789454/DSC03909Small.jpg

hey guys its Saturday so its weight in time. im a bit disappointed. im 85kg. which is only 0.5kg-1lbs down from last week. :(:(
its a shit feeling cos i was being very good this week.
im also on muscletech nitro-cell protein. cos this be y im not dropping the weight as fast?
do u think i should just stop taking the protein shake?

what is your diet/lifting routine like?

the type of protein you're ingesting will have very-little effect.

my diet for this week has been.
9am all bran cereal with skim milk
one slice of wholegrain bread
3 egg whites
glass of orange juice.
protein shake

12pm protein shake with a banana

2pm tuna sandwich with two slices of wholegrain bread
glass of juice

4pm protein shake with banana

6pm chicken breast.

thats me diet everyday.

my work out routine which has been set out for me buy the gym instructor.

45min cardio -bike/crosstrainer/treadmill/rowing machine

day1
bench press 12 reps x 3
lat pulldown 12 reps x 3
shoulder press 12 reps x 3
clave raise 12 reps x 3
incline ab cruncer 12 reps x 3

day 2
leg press 12 reps x 3
leg curl 12 reps x 3
bicep curl 12 reps x 3
tricel press down 12 reps x 3
knee raises 12 reps x 3

repeat.

ever third day i have off.

That exercise routine seems a tad pedestrian.. lacking in solid compound exercises or dumbell work it seems..

Drastic results require drastic measures... Diet seems fine.. I'd stick with that routine for another week.. And if it doesn't work, I'd move to a more physically taxing routine.

yeh i think ur right. i kept the diet and im gonna go back to my old routine which is way more intense than that.
this week has been a slow one for me. only hitting the gym twice. but i still kept my diet. i caught the flu or some virus. cos i felt like a zombie for most of the week

heres something i noticed. i havent dropped any weight on the scale but one of my pants that use to be tight on me is now very loose.

could this mean that my muscle has pick at the same rate as my fat has dropped.
i know that doesnt sound right

Yeah, you could very-well be gaining muscle while losing fat. Don't focus so much on the scale.. Yes, it'll go down some.. BUt let the mirror be the best judge of improvement..

Intensity is really the name of the game, if you know of a more intense routine, I'd go for it. Squats, Deadlifts, Pullups, Benchpress, Pushups, military press, and dips are the most physique-changing exercises

http://img.photobucket.com/albums/v148/ah789454/amirprogress.jpg
heres this weeks pics guys. please tell me u can see i difference cos i cant.

Yes I can see the difference. Look at your hips on the first one. The 3rd picture they are much smaller. Some goes for your chest and belly.

Keep up the good work.

hey man! just thought i would check you out! :lol: (not in that way)


yes i do see some difference there ur getting smaller all around, i dont see myself any thinner but others do.. ask around(dont ask that girl u like :lol: friends and family would do)


anyway good luck bud keep it up and DONT GIVE UP!:nod: :tu:

thanks for the encouraging words guys. i had a chat with the trainer at the gym and he told me to stop lookn at the scale. im using my clothes as my yard stick. i have a jeans that was super tight on me but now it fits a bit better. when i can close the top button of the jeans without suckn in my gut, ill have reached my first goal
any way here is this weeks pic added
http://img.photobucket.com/albums/v148/ah789454/amirprogress-1.jpg

It's looking good Jimmeh!

Keep it up man! :tu:

checkn in. this past week has been a bit slow cos ive started workn and im findn it hard to get to the gym. but ive been eating well.
heres this weeks pic added
http://img.photobucket.com/albums/v148/ah789454/amirprogress-1.jpg
http://img.photobucket.com/albums/v148/ah789454/amirprogress2.jpg

wow thats quite the change in 6 weeks, I can see it all over, but mostly in your "spare tire" area. It looks like your spare tire has changed from a full size to a donut tire.
Good job, keep it up man!

my goal for this week is to step up my intensity during training. i just got back from my first back session and im stuffed. its the first time ive been this tried after a work out.
also im tryn to reduce my fat and salt intake. ive been pretty good over the last few weeks but i still couldnt go without my butter on my bread

for everyone thats just about to start dieting and training. the start is hard but once u get pass the first 6weeks its easier, i promise.

You're progress is looking real good. Definite changes occuring.


im also on muscletech nitro-cell protein. cos this be y im not dropping the weight as fast?
do u think i should just stop taking the protein shake?

NO!! protein is one of your best friends! Read the label and make sure it doesn't have a ton of sugar though. They're not all made the same! Some powders have minimal sugar (1 or 2 grams) and other protein powders have just as much sugar as as a soda (40 grams). The devil's in the details...

About weighing, I weigh myself daily for the fun of it. Basically, any change from one day to the next is going to be water weight(see below). But I play a game of trying to guess what I'll weigh-- based on how i feel, what i ate/drank the previous evening, and what my workout was. If i'm heavier it doesn't phase me one bit. Look at a moving average for several days (or even a week) if you weigh daily.

For example, say someone has a good rate of fat loss and loses 2lbs of pure fat one week. Assuming even weight loss, that's less than 1/3rd lb fat per day--> won't show up on scale.