Hey guys....it looks like im finally getting serious :P....can't take having moobs anymore haha so im on a mission to lose them..(and all the rest of the fat)...

these are pictures that i took 4 days ago when i decided to start losing the weight...

weight is roughly 68-69 kg....
bf unknown?...if anyone cud give me a rough estimate thatd be good caus my bioelectrical thing is telling me 21%...dosnt seem right...(also if anyone knows another method i cud use to calculate it)
height 5"9
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ill try and post everday

so far i started on the f1st oct
cardio - 35minutes ( LISS elliptical)
bicep curls - 3 sets of 20 reps
shrugs - 3 sets of 20 reps
crunches - 3 sets of 20 reps
pushups 3 sets of 20 reps

(note i dont have access to better weight equipment atm...sucks but ill have to do without for the next 4-5 weeks)...

2nd oct
same as 1st except 40 minutes cardio

3rd oct
only 45 minutes cardio

4th oct
45minutes cardio
weights as on 1st oct....

just started couting calories today..hopefully itll make my progress better...ill try and take weekly photos...and measurements

Thanks guys..JSF has been extremely helpful in getting motivated and beggining my path to manbooblessness XD:bb::bb::bb:

ah did 65 minutes of cardio yday,,,,

gt interrupted halfway through my session so i redid it later that night...gah was feeling sore though so i skipped the little weight training that i am doing...good news is that i managed to eat fairly healthy,...except for a packet of 2 minute noodles ARGGHHH..(anyone know if these are bad or good..im guessin bad)..

and i ate 2 more packets today..ngehh....

did another 45 minutes cardio today and plan on doing another hour of weights an hr before i sleep...bro came home today from melbourne..and hes already giving me crap about being fat...haha ah well ill show him ( the skinny bastard :P)....

anyways im out....

YAYYYYjust did my weights routine and i feel great...my arms and chest feel q pumped....and wow crazy veinage..lol...funny that i can have vascularity in my arms and have man boobs at the same time gah...

had a mild panic attack about my moobs..all low self esteemish and watnot..bt i figured iv only been doing this a week now..and i already feel better and healthier...:P...and tbh they look smaller...:S dno how...haha my weights pretty much the same..i think i weighed on the 3rd - 68 kg (in the morning) today it was 67.6kg (in the morning)...dno if its just a normal fluctuation or whether i actually lost weight.,.wna be close to 65 by the end of next week....

gah damn exams are causing more stress...well exercising seems to lessen it somewat so its motivational in that sense...

\btw i wna try HIIT..iv heard its better for fat loss....(and i think i can sustain it )...but i have no idea how to do it...i have an elliptical...(piece of crap of ebay :P but does the job for LISS)..i can go on it for a moderate pace at the highest level....so i think if i went nuts on it itd count as HIIT..can anyone help me out with a routine..

so far im thinking
2 min warmup at mod
40 - high
60 - slow

and repeated for 20 minutes...sound good to anyone...:P?..

anyway off to grab some milk...i hear its good for fat loss XD XD XD

:jumping::jumping::jumping: still going strong..mb im actually gna do it this time haha

gahhhh had an ice cream...:P cudnt help myself..(although i probably should)..ah well woke up this morning and weighed in at 67.4...(started at 68 on monday)..WOOT...looks like somethings happening.hopefully not waterweight...ah well still a long way to go...gna crank out another 45mins LISS cardio tonight with some pushups.curls and lunges...fun fun..haha...

and tomorrows photo day...hmm i doubt im gna see any changes though...although i feel skinnier..(which is good i hope)....XD....and i think im gna start taking measurements....

laters guys

Ah its been one week...and im still going..wow this is somewat of a first for me...im actually still motivated.guess losing weight isnt too hard if u stick to a plan...

so cranked out another LISS cardio session this arvo...coutning it as fasted..because i ate breakfast at 8 and did it at 11;15 - 12..eating lunch at 1...(yes a bit of a gap but i didnt wnt to eat right before cardio)...and i feel great..went much more intensive than when i started out on monday..worked up a decent sweat..although i think i was hovering near 70-80 of my max so might be a bit much for LISS...ah well my crappy ellipticals heart rate monitor says something like 89..never goes above 100 so im guessing its very wrong...took some more photos today and measurements..(not sure if anythings changed cuz i didnt take anything on monday :P...

chest - 36 inches
hips (love handles) - 33 inches
waist (thinnest part of my torso ) - 29 inches
forearms - 11 inches
bicep - 12.5inches



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hopefully theres a difference..i dont notice much...a bit on the stomach and shoulers.. ( ah well hopefully next monday will see bigger changes)..

gahhh up to 67.4kg this morning...hopefully just water weight..ah well its not all in the scale right..

did an hour of cardio today...did 15 mins and got interupted by a phone call so did another 45 minutes afterwards..tiring but felt awesome afterwards....

also managed to squeeze out an hour of weights....did back and biceps/triceps today...all in all pretty good...

managed to eat pretty clean and stayed under my calorie restriction WOOT..although im pretty hungry right now..damn midnight cravings ah well will man it out...:P

Heres to getting a six pack..you know..eventually..:P..

im out

Hello huxley

Looks like we're roughly the same age and I can say from personal experience that I know how painful being body concious is.

While your commitment shown by posting those before pictures should definetly be commended :tu: I wouldn't try to use them to make out week to week differences.

I currently using a targeted approach to weight lifting that I have found and modified in this link:

http://forums.johnstonefitness.com/showthread.php?t=51

I know this is a bulking guide but I think the structured approach is something that would be worth checking out

Should you choose this route the following link will help greatly especially in light of the limited equiptment you currently have access to at the moment:

http://www.exrx.net/Lists/Directory.html

If there one piece of advice I could give you, during my limited experience, is to keep your exercise regieme planned and progressive.

Planned in that when you wake up in the morning you know what exercises you are doing that day and by progressive I mean motivating yourself to do/lift/etc more on a week by week basis.

I hope this was of some help and best of luck in the future

:tu:

thanks for the advice..im making my routne more and more structured and ill try and follow ur advice....

weighed myself again this morning...67.4..ah well

today was a good day for eating..(except an ice cream i snuck in..but it had protein and was high in calcium..,so im letting it go..low calories too)....had lamb for lunch so much protein for today is looking good...and hey only 9 days so far...cant expect to see a difference yet right..although i want to be in the 66~kg zone by next week....at least tuesday...so im aiming for that...shud be possible...gah i hope im doing everything right otherwise i mite not be making any progress...btw i dno if anyone reads this..but does any one think that HIIT is better for weight loss..i noe john did LISS for the first 6 weeks of his program...bt i dont noe how well it went for him...

anyways off to do my cardio..(gah im doing it later and later on in the day,.ah well as long as it gets done)

wow did 45 minutes of cardio...wasnt too hard...but i think my heart rate was round 80%....felt good afterwards..and i feel skinnier..(MIND OVER BODY) .. i hope..and ijus realised if i tense my abs..the top ones actually jut out of my body..i think all those crunches iv been doing over the last 2 years did something..gah bt the bottom ones are jus..non existant.so im gna start with some flutter kicks..:P...

didnt do any weight training but ah well...ill do some tomorrow...

HERES TO BECOMING SKINNY....wow i wish i was john...so awesome how much weight he lost..

laters guys

gah struggling today..felt exhausted all day..
managed to squeeze out my cardio..bt i really didnt want toooo...lol heres to perseverance...( yes i love the line *heres to*..XD)...didnt do weights gah.ah well..gna crash so dead..

hey...today was a pretty good day...but i did eat 2 bite sized chocolates..gah..ah well its a one of..i hope...rest of the food was pretty clean so im feeling pretty good..

did an 1.5hr of weights and did my cardio so well on track...looked in the mirror this morning and i cud see more definition in my chest and shoulders...XD...

anyways outie

hey guys..havnt posted in a while..damn internets capped and its so slow i cudnt bebotherd...but i havnt strayed from my plan :P..been doing my regular 45 mins of cardio..diets pretty clean..(apart form the occasional chocolate..note bite sized :P)...and doing weights 3x a week..although felt a little less motivated today...my weights at 67.5....seeing as i started at 68 2 weeks ago..(it was 67 yday :P)..bt id hoped to be in the 66kg region by now..gah...and i dont notice too many body changes..lol..yes yes i know it takes time..bt man its hard to be motivated when you dont see too many results..

my calorie was calculated for 2700 (maintainence)..so iv been aiming for 2100-2200...and i seem to be around there...taking into account over/under estimations by fitday,..but im wondering whether to decrease it by another 200..gah 2100 dosnt even seem like enough...feel myself getting hungrier and hungrier...spacing my meals out but they seem puny..i mean 350 calories..gah...ah well...mb its a sign that my metabolism is speeding up XD....anyways exams start this friday..woot..not really..but im hoping to at least have gone under 67 kg by then....thats my aim for now...want to be 60kg come 29th of dec..(thats my bday)....so im working towards that goal..cuz itll mean no man boobs for summer..(summers dec - feb here)....ah well persistance..if only i cud skip ahead the way i do when i look at johns pictures....:P

latesr guys (still trudging along)

hey guys,,,havnt posted in a while been insanely busy...almost to busy to work out..but iv kept strong..even if i do end up doing my LISS at 12am..gah..haha

but good news..im down to 66.3kg..thats 1.7kg lost since i started almost 3 weeks ago...and wow to be honest since i started watching my diet and monitoring calories..the weights been going down consistently..although im a lil worried im losing lean body mass,..gah

anyways ill post more in detail laters

wow was 66.3kg this morning..granted that was before eating anything..but thats normally when i weigh in..of course im a little worried because i havnt done weights for the last week..at all..yes im an idiot i know but i just havnt had time because of exams..iv kept my regular 45 mins of LISS...and to be honest i dont thnk i can see that much change .. yet..lol its only been 3 weeks i know i know..at least the scale has moved in the right direction...gah...and the worst part is i dnt even noe whether i can do my weights properly next week either cuz i have exams again..negh...such bad timing..does anyone know what sort of impact this is going to haev????

and damnit cuz of my religon (hindu)..i can't eat any meat atm...so getting protein is becoming difficult..esp since i dont have any protein powder on me..im relying on , milk, nuts, egg whites, lentils...gah and my protein ration only at 20-30% for the last 2 days...not too mention yday was a pretty bad day of eating..gah....ah well todays been much cleaner almost perfect..cept for a choc i snuck in (yes i love my chocolate)...

hmm looking forward to monday...photos measurements and weighins....lol hopefully ill nearly be unedr 66 by then but even if im not itll be fine...so far 1.7 kg...thats bat 600g a week..so a pound and a bit..not too shabby i think..i only wanted to get down to 63 by the 5th of november and its looking very acheivable at this rate..my bodyfat meter is telling me 18% but im pretty sure it overestimates now..so i dno but i can see my love handles shrinking (haha yes its going frm my hips before my chest....ARGHHHH...chest is pretty much the same although its firming up q nicely....wow im impressed iv managed to stay so dedicated..the last time i fell off my program after a few days...yday was a bitch for LISS though..felt so dead after my exam and ended up doing it at 12:30am....nearly gave up after 20 minutes but somehow managed to go the entire 45...i know cardio isnt the most important part of weight but its all iv got..that and my diet..lol..)

anyways guys 3 weeks in...still going...(even if its not so strong)...
laters

wow was 66.3kg this morning..granted that was before eating anything..but thats normally when i weigh in..of course im a little worried because i havnt done weights for the last week..at all..yes im an idiot i know but i just havnt had time because of exams..iv kept my regular 45 mins of LISS...and to be honest i dont thnk i can see that much change .. yet..lol its only been 3 weeks i know i know..at least the scale has moved in the right direction...gah...and the worst part is i dnt even noe whether i can do my weights properly next week either cuz i have exams again..negh...such bad timing..does anyone know what sort of impact this is going to haev????
Certainly you could wake up earlier, or go to bed later, but I would not recommend you let your school work slip in order to fit a workout in. However, you say you had no time for weights, but somehow you had time for 45 minutes of cardio? Let's do this next week, if the situation is similar in terms of time constraints: ditch the cardio and hit the weight room.

If I was forced to choose between weights or cardio, I would choose weights every time.

:gl:

haha thanks for the response..and yeh your right..i should do weights..gah i always pick cardio because atm no access to a gym so im stuck with 2 12kg dumbells which limits the amount of weights i can do...and yeh i already wake up at 6 and sleep at .1, 2ish..gah cant take much more of this anymore...btw this is only because of the exams...bt yeh ill do the weights...damnit so much easier to do weights when i use to go the gym...:P...

Again, I would not advise you to put schoolwork on the backburner. However, the good news is you can make dramatic, incredible progress with your physique in the time you have available. It does not take a long time to get in a very effective workout.

That of course assumes you have the equipment available. :) Doesn't your school have a gym you can use?

I don't see much fat. I think if you can add some muscle to your pectorials that will add that flat shape you desire and remove that 'moob' look. That worked for me too, but I can't tell you how as I don't really know..

Still, without much fat on you, you haven't got far to go.. :nod:

thanks for the replies...yeh i dnt think i have that much fat..but its definetly in all the wrong places..haha....bt so far moobs appearance seems to be going down..and i feel so much more confident..yeh i figured at 66kg and 5;9 i cant have all that much bodyfat..bt when its all in ur love handles, stomach and chest it kinda sucks XD...

well to perseverance..did an intense LISS...(probably much higher than 75% but felt awesome afterwards...)

thanks for showing me that people are watching...XD

ah yep my school does have a gym..but the only problem is that these are my final exams so i dont go to school except for the actual exam..i spend most of the day studying so i find it hard even to do cardio...but yep def not making losing weight my main priorty..although i am trying to do ti to the best of my ability...i did a pretty intense weight session yday night..for abt an hr and half with just a pair of dumbells..and i think it went pretty well..and i know cardio isnt the best way to lose fat..but its all i can really do regularly right now..(cuz i dont have access to machines or heavier free weights)..but exams are done by the 5th november...so after that im hitting the gym..3x a week for weights..but cardio still everyday...hopefully i can get down to a low bodyfat..10 mb single digits then after summer do a intensive bulk...then cut for summer again...i dnt wna be huge..jus a decent amout of muscle with minimum fat XD..haha if only it was that easy...but ill do my best...gah i find it hard to avoid eating small bites of chocolate..so thats another thing im working on..apart from that my diets pretty clean..although my ration for macros is 40/30/30...but its nt too bad..

so far fat loss is abt a pound a week...so its almost perfect..bt im sure some is water/muscle..thinking bout decreasing calories another 200 to 1900..bt depends on whterh i start plateuing..so far so good..

thanks for the encouragement guys

ok guys photos today...gah i wish i didnt expect a huge change everytime i looked at these lol...already felt bad because i ate minced lamb (non lean)..gah whole lot of saturated fat....

ah well..if anyone checks this :P...cud they guess my bodyfat?....


and it looks like my moobs are gone in the first photo but thats just cuz of the lighting theyre still there..although i think they may be a little smaller hehe...woot..mb a bit of progress at last..ah well not to be discouraged...hopefully next week will yield better results...

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haha yeh the backone is stuffed up..ill try and take a better one next week cuz so far thats the place thats showed the greatest change...hmm but my fat loss isnt going all that fast...

ah well

Hey, you got some progress there. I'm terrible at guessing bodyfat, but my advice would be not to worry about it right now. Patience and dedication, my man. Lift heavy, eat right, and it's just a matter of time until you reach your goals.

Once you got some decent muscle mass, the fat loss will be much easier. I was cutting for a while, and then I started seeing my ribs on the front of my chest. Yuck. So I started the clean bulk thing, and the only difference is my fat loss slowed (but didn't stop!)

You're prolly better off keeping the fat handy until you've got the muscle to replace it anyway. Better chubby than scrawny, IMHO.

Hey stay away from those 2 minute noodles taste good but bad for you.

Hey, how's it goin? Sounds like you've got a bit of progress going on, but it also sounds like your stressin.

Honestly, with all the schoolwork you've got going on, I'd recommend you relax a bit ~ you might be better off with a clean bulk. No calorie counting, just clean eating (and as much as you want!).

I know it sucks in the meantime, but just keep lifting and eating right and it's only a matter of time until your body reflects your patience and dedication.

hey yeh im keeping it consistent..weighed in at 65.9kg this morning...but im starting to get annoyed cuz my damn chest looks the same...i was hoping that after nearly 4 weeks theyd have gone down a little..gah i mean nearly 3kgs and hardly any of its from my chest..the top of my chest and my shoulders all look different and im getting striations but the moobs are still tehre..i figure if i havnt seen too much change after another 2 weeks i might go and see the doctor because they dont seem to be changng at all?..can anyone see a difference...but im not gna give up i just want to make sure i actually can do something about it...my diets still been pretty clean...actually got a lot of protein in today which is a bit of a first..haha....

didnt want to do cardio last night but dragged myself to do it and started to get into it halfway...lol...i dno im not lifting that much..i know i should gah....at least cardio and diet are fine...and i am losing weight but starting to worry about lean body mass...and damn moobs..gah srry theyre just really depressing my right now...(itll pass)...hey im only 4 weeks in...and there was noway this wouldv been easy...hopefully next weeks photos will show a little more obvious difference..but even if they dont...PERSISTENCE...haha..

thanks for posting guys...ill do my best..and yep havnt touched the 2 minute noodles since...way to much saturated and calories...and if theres anyone in austrlia (sydney.)...know where i can get calipers from or measure bf more accurately..My bia dosnt change at all..4lbs lost and its stayed the fricken same..gah...was hoping it wudv gone down by at least 1% mb 2..ah well

laters

I wouldn't worry in the least about trying to measure your body fat with calipers (or another device). It'll just be a number that won't really change things. From looking at your pictures and measurements, I'm certain you're under the BF% your BIA scale is throwing out. If you want to look at it for curiosity's sake, that's okay I guess, but your build type is only going to exaggerate the error level (overestimating in your case) of what is already an inexact method. If the number is playing tricks in your head, give it no attention at all.

I would go almost entirely by the mirror and your pictures to see if you're making a difference. You know exactly the changes you're looking for.

Glad to hear you're doing some bodyweight resistance work. Even if you can't make it to the gym, make sure you keep doing this. Pushups with different hand positions, feet elevated, do them on dumbells and alternate one-arm rows between reps, etc. Grab the edge of a table with your feet on the floor or slightly elevated and pull your body up.

As I've written before, I would be very careful about putting yourself in a situation where you end up a skinny version of you, but still with too much extra fat on your chest for you to feel comfortable with your body. Even if you shrink your moobs a little as you like to call them, you may end up only exaggerating them from a visual perspective if your arms and shoulders shrink down too much.

If it comes to the point where it's obvious you're not seeing the changes you want with your current approach, I would attack things from the other direction and build up your lean body mass as to fill out your frame. Your body will only shed so much fat regardless of its unfortunate placement.

I would definitely recommend getting your doctor's opinion on the best way to go about getting the results you want. I don't see any reason to wait on this. He's either going to tell you to keep doing what already are, or give you a more effective idea.

yeh i think if i dont see enough difference after 8 weeks ill go and talk to my doctor..caus at this rate im losing fat..ill be nearly 60kg by then and i shudnt be more than 10-12% bf...gah id hate to have moobs still...as for the bf...yeh i know my bia is shit..not to mention its a handheld one...i think its the homedics bf analyser or something....and your right i dont really care what my bf is, i just want to be happy when i look in the mirror...thanks for the advice..yeh im still doing pushups..probably not enough free weights..but i think because of my diet and the regular cardio im losing weight at a steady rate...still weigh 65.8 so im guessing that after 3 days straight its not just the loss of water weight..XD....

Hey guys.,,wow been a little while since i last posted here....but its all good news..i think haha....diets been pretty good so far...been staying within my calorie restriction (which hasnt been easy) but gah keep sneaking in chocolate...im working on cuttin it out..but halloween,..damn all that extra candy...ah well...as long as i dont eat too much right....and great news..it actually looks like iv lost weight this time...which is great..i think..measurements all came in looking good too..wow somethngs changing...XD

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thanks to everyone whos been keeping up with my journal so far..your motivation has been extremely important ..

measurements

hips (widest point) - 31 inches
waist - 28 inches
chest - 87 cm...34inches i think (yay down from 35 inches :P)
biceps unpumped - 13.5 inches

still a while to go..but at least im going strong...missed ydays cardio but did 1.5 hr of weights to substitute... did 4 sets of 20 pushups so im pretty happy :P....and it looks like the fat on my stomach is going because im starting to see abs when i tense...sweet...haha

laters guys

Hey Huxley! Progress, there ~ way to go! You're on your way :)

That is fantastic buddy what ever you are doing keep going. Congrats

hey thanks guys..the motivations awesome :P

feels good that i can actually see some difference..all right this week hasnt been the greatest..skipped cardio twice..argh bt i did replace one of them with weights..good news i guess is that i went down to 65kg :S..dno how i managed that...lol..bt imnot complaining..todays been a pretty clean day..eating wise...buttload of protein...and little fat...no chocolate so far...im clean XD

Hey guys...

guess what...im an idiot :P...this week has been absolutely terrible...not to mention last week wasnt great...damn school finishing jus means i go out with my friends...and that means take out...fast food...soft drinks..ARGHHHHHHHHHHHHHh....no cardio at all this week....little weights...so absolutey shit...the good news?...somehow im at 64.5 kg...i know its weird but im still on track with my weight loss...(tracked on fitday..im on the line haha)...but i think its more because i havnt blown my calorie restriction ...caus even though iv eaten junk iv cut back on the rest of the food so i dont go over the calories iv set..(most iv been over so far is abt 300...didnt track yday though bt im pretty sure i was :S)...

so yeh starting from tomorrow..(figured i might as well take today off...eating clean though)..im back on track with my cardio..but im gna allow myself some slack because of all the going out and stuff...at least i dont drink because that wudv really stuffed my hard work up...

argh i look at my body in the mirror and im q happy..the moobs are decreasing nicely..down to 87cm from 90...:P...when its cold they hardly look like moobs..although when it isnt u can tell...the annoying thing is that the muscle behind gives it a really nice shape bt theres fat under the areola which makes the edge look distorted and boob like haha..ah well...stomach fat is also going down..love handles are down - waist down to 30.5....the fat around my obliques is gone...starting to see my ribcage...not in an unhealthy way...just because theres no fat there?....

so far im happy...im hopinh that come 1st of jan moobs will be gone..ITLL BE a GOOD YEAR...haha

thanks for reading guys

btw photos...nt for a while because im annoyed that i stuffed up my diet..so id idnt take any XD..next monday though...hopefully i'll see some bigger changes..(fingers crossed)...7th week now

WATTTTTTT 64KG..unbelievable really considering all the shit iv been shoving down my throat these past 2 weeks..i think the insane amount of walking iv done though has balanced it out.(im talking 5 hrs of shopping argh...girls are far too picky)...so im nt too upset..although i know i need to get clean again or im gna just put the weight back on..(thank god i havnt already)..took some photos a few days ago so im gna post them...i jus realised that when its cold my areola shrinks and it dosnt look likei have moobs at all :S..hopefully thats a sign that with a lower bf theyll have gone
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thanks to everyone who reads this btw...i know my thread on the cutting section has had a lot of replies so thanks guys...it hasnt been easy so far..specially since i didnt really know a lot about what to do...bt a year of procrastinating and 6 weeks of work have made me happier than iv been in a long time...heres to hoping that soon ill never have to worry abt moobs again...hahahahahaha:D

tc guys..wish me luck to regaining discipline haha:bang:

My bia dosnt change at all..4lbs lost and its stayed the fricken same..gah...was hoping it wudv gone down by at least 1% mb 2..ah wellI'm not really sure, but it's possible that it might be close. It could be that you were 21% body fat in the first set of pictures, and maybe about 15 or 16% now???

...i jus realised that when its cold my areola shrinks and it dosnt look likei have moobs at all :S..

I think it's your body fat percentage creating the impression of the "man boobs" you hate so much, rather than the total amount of body fat that you have. The reason you're unhappy with how you look is because you're just not as firm and lean as you'd like to be, not because you're bigger than what you'd like to be. A good solution to this would be to keep your fat mass around about the same as where it is, and increase your lean body mass. Changing that ratio around will give you a much more solid appearance.

What kind of gains in strength have you made so far?