This is going to be my journal, as it's WAAAAY overdue.

First, let me say thank you, to all of you. I've been reading your journals for years now and have nothing but the utmost gratitude for this site and the entire community here. :D

Had I not stumbled across John's animated GIF's back in early 2006 I honestly have no idea where I would be today. I would probably still be alive, but dead inside. I had no idea anything like that was even possible. Talk about inspiration, thx John. :claplow:

Me:
http://h1.ripway.com/Lo0py/me.jpg

My Progress:

Start: 205 lbs (30ish%) in February 2006 (no pic, yes I regret it)

Midway: 156 lbs (High Teenish%) in December 2006 (skinny fat and still no pic)

August 2007 (Started SGX):
http://h1.ripway.com/Lo0py/52days.jpg
Early October 2007 (Day 70 or so of SGX):
http://h1.ripway.com/Lo0py/newevan.jpg
:eek:

I have no current goals, although that is likely to change VERY soon. I do know one thing though, and that is I will never, ever go back :mad:

Anyone please feel free to post any kind of comment anytime in here. And if anybody would like to take a stab at my BF% that'd be great, I really don't care what it is other than to use as a mental reference point. I'll likely be manipulating it both up and down in the months to come.

Start: 205 lbs (30ish%) in February 2006 (no pic, yes I regret it)

Midway: 156 lbs (High Teenish%) in December 2006 (skinny fat and still no pic)


welcome! :) nice work so far!

welcome! :) nice work so far!

Thank you so much, although that transformation is not the one I'm proud of. i don't think I ate enough calories, or healthy fats to be specific.

That led me to my BEFORE SGX pic, which is a little shameful but its still like 40 lbs down. Eat healthy fats!!! Trust me omg. omg....

dude you look killer now. how old are you? how tall also. keep it up! when you're satisified with your cut, go all out and get huge with strength!! it feels good to lift heavy again after a long cut :evil:

Wow dude. All I can say is I wanna do SGX now. :eek:

dude you look killer now. how old are you? how tall also. keep it up! when you're satisified with your cut, go all out and get huge with strength!! it feels good to lift heavy again after a long cut :evil:

Thank you Sir! I'm 26, 5'9" and ever so humbled by the numbers that pop up at the bottom of everyone of your posts!

Wow dude. All I can say is I wanna do SGX now. :eek:

I know, pretty frickin' ridiculous huh? The thing that gets me is the timeframe, were talking like under 2 1/2 months AND I was forced to take a weeklong break that actually turned into like 10 days.

it feels good to lift heavy again after a long cut :evil:

Yeah, I basically stopped SGX at the time of that pic and started to eat at maintenace and above a bit and started lifting heavier. In part because the SGX workouts got to be so damn boring, the same thing every week, with VERY slow poundage increases.

But then I got the former fat boy syndrome and I figured I'd taken enough time off dieting that I could really make a run for the $$ (like 7-8% ish) so I think that's what I'm gonna do. Might take me through January or so. I am not fully commited to it yet though, so I'm mentally trying to gear myself up for it. When I go, I go ALL out and I put it ALL in, it's just the way I am.

BF guesses anyone? I think its like 10%? I dunno.

wow. you look amazing. nice muslces you got there.

i'd love to know your meal pleans and workout plans. got a log or anything?!!

Looking good mango!

I wish I was that cut right now. Keep it up whatever your doing man because its working!

wow. you look amazing. nice muslces you got there.

i'd love to know your meal pleans and workout plans. got a log or anything?!!

Thank you, I'm still new to this so I'm not used to being able to take a comment like this from a girl and not blush :o feels amazing!

My eating plans and workouts are still centered around SGX philosophies so sadly, even though I would love to scream them to the world all I can do is HIGHLY recommend Chris Janusz (http://www.********.com/) (SGX) to you. Especially if you do not know what to EAT to CHANGE!! desire is a prerequisite.

Looking good mango!

I wish I was that cut right now. Keep it up whatever your doing man because its working!

SGX. But your not doing bad at all if I may say so. Same to you brother :bb:

Damn dude. Way to go. You have a lot to be proud of. Keep it up.

Holy bejesus!!! That's pretty impressive. Congrats!!!

SGX huh? I read up on it when I first started, but I may actually consider giving it a try.

Amazing transformation Loop!

I'm also curious about your 'method' and intake.

Rogo

Wow! Thanks everybody!! :D

The food is as good as you can make it too :eat:

Of course my staples were the normal:
chicken, salmon, ahi, egg beaters/whites, flax, protein powder, tons of green veggies, rice, potatoes, oats, avocado

But I also included an item or two like this DAILY, not as an indulgence but as a necessity:
top sirloin, filet mignon, bacon, REAL cheese, REAL ranch dressing, REAL canola oil MAYO, REAL cream cheese, REAL sour cream, and more

Of course the portion is way out of whack here:
http://h1.ripway.com/Lo0py/ahibuffet.JPG

Food is not the enemy! :drool: But you do have to know how to eat it :D

Swolecat (http://www.********.com/)<--This man is a god :bow:

Thanks very much for this thread and sharing your success in working with me and your customized SGX protocol. I just got your e-mail and came here right way before I have to leave to run some biz errands and train 2 people.

Also, it should be recognized that this was HIS approach, and that it is customized to fit him as an individual, so what he did wouldn't pertain to others in any way/shape/form. While a few principles of the protocol are close to the same for all, there are MANY different areas of the program that are customized for each individual due to lifestyle, job, time availability, physical hinderances, lack of equipment, etc. So, what he did and his approach would do no good for anyone else, just being honest. :cool:

For those looking to perhaps join my forums and V.X. Family and enroll in SwoleGenix or other V.X. Protocol (FemGenix/SwoledUp2), you can rest assured that YOUR approach would be only applicable to YOU, and would be of no service/use to others. As well, the changes and alterations (consultation included with the protocol for this very reason) that I make as time goes on and the weeks/month pass, differ for all people, and that is where the TRUE/ON-GOING customization comes into play as no two people will progress/respond to the protocol/stimulus set forth. Some get macro changes, some get cardio and/or exercise changes, some both, etc. Again, my protocols are totally customized to suit each individual and his/her needs. It's not a cookie cutter approach that can simply be copied. (not only because of the macro amounts and how they differ, but for a myriad of other reasons such as the changes that are made by me as the weeks/months go by/no two people progresssing/responding the same, etc.) Another example: carb intake, as "carbs" seem to be a hot topic and are something that all people looking to cut up are concerned with. With my clients, some have insulin resistance/diabetes/blood sugar issues/take insulin shots/etc., so you can see how the approaches would differ greatly even though most of the principles stay the same. Where/when/how much/why/etc., I place carbs in any given approach depends on the person and the information that I gather from him/her before we begin construction of your customized approach.

One thing to remember is that since each approach is customized, and the changes I make as time goes on pertain to that person and his/her progress, what that progress is, etc., what one receives is truly a fitness approach tailored to fit the individual from day one, all the way until he/she is finished and has reached the goal which is a complete body composition change for the better. So, you are getting customized treatment from start to finish. I'd have to say it's the adjustments that are made as time goes on, what those changes are, etc.,that are the most valuable portion of the protocol and consultation experience. People have told me they feel very comfortable working with me because they know that I know my ****, and that I know what to change and when, why, how much, etc., from the 7+ years of working with 1000's of people.

Sorry if this was a bit repetitive of the SGX thread itself, I just wanted to explain the value of a customized approach and have people understand how it is customized and why one approach would not fit another. (not only from the start, but more-so down the line when changes/alterations are made since no two people respond the same to the protocol and each have different speeds in which they progress, different genetics/metabolisms/work ethic/etc.)

Gotta run. Time to train 2 people then hurry home to watch my Cowboys beat some Packer booty!!! :claphigh:

Thanks again Loop for the props and for this thread. You have done a wonderful job and w/out the work ethic YOU brought to the table, your changes just would not have been possible. So, pat yourself on the back!! :madpimp:

~SC~

Hey lo0p,
Swolecat is certainly not a God, but he knows his stuff. :nod:
Great transformation you got there. I know it's easier when you have a laid out full proof plan , but you still had to put in the hard work.
All I can say is, keep that intensity going and things will be smooth sailing :madpimp:

Loop and I went through SGX about the same time (although I'm still following the protocol). It was great having someone to "compete" against - perhaps compare is a better term.

Have to agree about the weight-training, tho... :)

Lo0p, good to see you on JSF.com. You are one new person that I know I can learn a lot from. Everyone on the forum here is lucky to have you join.

Hey lo0p,
Swolecat is certainly not a God

Heresy!! LOL thx Eleonardo :D

Loop and I went through SGX about the same time (although I'm still following the protocol). It was great having someone to "compete" against - perhaps compare is a better term.

Have to agree about the weight-training, tho... :)

I recognise your name NCNBilly but I can't remember ever seeing your journal! No matter, @ 8.5 % you've got to be feelin' great no?

Lo0p, good to see you on JSF.com. You are one new person that I know I can learn a lot from. Everyone on the forum here is lucky to have you join.

Here to stay, buddy! Thanks Jordan! I'm not sure I know anything that you don't already though! :tu:



The gym tonight was empty, I love my gym. There's hardly anybody ever there, and NO ONE is EVER using the power cage or squat rack.

W/O was a breeze, shoulders and arms, no real metabolic effect but you gotta hit 'em once a week anyway. ooh oh! but i did go up in 2 excercises! :D

i stll can't get over how shredded you are.

i feel like a fatass in comparison

i stll can't get over how shredded you are.

i feel like a fatass in comparison

nah, I'm like 10% I think (unless somebody wants to give a better estimate SINCE I HAVE NO CLUE) and its got its dark side too.

I've either been on a diet or maintenance or living "fat" (f'ing up) since I started my transfromation @ 205 lbs in 2006. I've never actively tried to bulk and as a result, I'm 155 lbs and never tried to max out a DL but I bet it would only be 260 :rolleyes:.

I KNOW that I have to bulk cleanly, because if I don't gain more muscle I'll have a greater risk of screwing up big time come whenever some type of major life stressor rears its ugly head. being lean is GREAT! but lean and small...:nope: I have to gain muscle, get my metabolic engine rockin' and then I can cruise a little.

That being said, I've got "former fat-boy syndrome" and don't want to bulk, lol. anybody got any advice for this?

my current plans, since I have taken a month off dieting (not eating dirty, just maintenace or above), are to cut sgx style, slowly (if my metabolism were to take a hit right now it could be disastrous) down to like 7-8%, and hopefully by then I'll have gathered the necessary common f*ing sense to eat a pile of healthy food and grow. I have several reasons I think:

Leaner bodies gain more muscle than fat during a bulk

I don't want to feel fat

This is the first time I've EVER felt comfortable with my body in my life. I don't want to get bigger now, I know I have to I think, but I don't want to.

I don't know. I know I can't do anything without "feeling" it, wanting it. I've got a messed up "paralysis by analysis menatlity" that I need to get rid of, but it's such a sensitive subject because its the skin I live in.

I'm sure all of you are familiar with some of these feelings so if you've got any advice, please...

edit: I really have been taking it easy this past month, eating a LOT, lifting heavier, gained good weight, this is no "emergency" but I still would love some advice/opinions

hey dude i used to be fat also.

and honestly.

it just. you really have to just say FUCK IT

and say you knwo what.. im gonna gain a little weight. some of it will be fat. some of it will be muscle. but i'm going to gain a ton of strength, and shed the fat when i'm done. and i'll be better.

you know what did it for me? Setting goals.

I set my goal. by setting a goal you know you will be alright. like me for example. I'm not going to stop until i pull 405lbs on the deadlift, or by the end of january. the reason being is that it will still give me ample time to cut before summer.

but i can see bulking being disastrous if you don't have a goal. I think a very reasonable goal would be to do the carguy challenge.

Keep a training log. do the squats and deadlifts. if your weight goes up, but your strenght does not... then you need to worry about stuff. but if your strength goes up each week, and so does your weight.. just keep at it! Set yourself a goal of .. say, 385 on deadlift, and a 15lb bulk. or something like, 1000lbs combined of squat, bench, deadlift. from there you will really do well.

by sticking to goals and being true to yourself you will get where you need to be. Honestly since you're already cut up i would stay cut, maybe eat at maintenance for the remainder of the winter or so, then do a 1 month shredfest in preparation for summer. Enjoy your abs and body for the summer, and then do a bulk this fall/winter!!

yeah, you are absolutely right about goal setting. that really is how I should operate and make decisions. definitely need to seperate the decision making process from daily feelings and physique fluctuations.

On another note, thursdays leg day is hitting me something firece this morning. 4x20 squats hurt for a week, and then I do 'em again lol :bb:

Very impressive changes! Outstanding. :nod:

Loop and I went through SGX about the same time (although I'm still following the protocol). It was great having someone to "compete" against - perhaps compare is a better term.

Have to agree about the weight-training, tho... :)


I've figured it out!! You are 60HzRumble aka Billy from The Steam, with the Zero shirt on!! Either that or you two are twins, that live in the same state, weigh the same, both started sgx in july and both play in a band.

One of you is 6'0 and the other is 6'1 though :confused:

Smashing Pumpkins is one of my favorite bands too!

Very impressive changes! Outstanding. :nod:

Thanks! I even amazed myself! :D

4x20 squats hurt for a week, and then I do 'em again lol :bb:

Alright so its officially 1 full week since "Leg" day and they are still SORE. :mad: They're not bad but they are scheduled to be trained at 5:30 this evening.

How could one full week of rest not be long enough?

w/o :
4x15 Leg Curls, slow tempo
4x20 Leg Extensions, slow tempo
4x20 Barbell Back Squats, no tempo (heavy as possible w/ good form)
4x20 Standing Calf Raises, slow tempo

Well, i did it anyway. Probably a bad move on my part but at least they're not sore today. :nod: I'm sure I'm in for another week of pain once the DOMS set in tonight/tomorrow.

It's now 2 weeks after I've switched back to a low/timed carb diet and measurements vs. weight consistently show a 7 lb gain in lean mass, 11 lbs total, since my picture on Oct 17.

I feel bigger and lifts have gone up 5-20%, despite a weeks worth of cutting macros...they just keep going up :D

161 lbs, 31.5" waist<---last time I was at 161 my waist was 32.5"

I expect to be @ 157-159 w/ a 31" waist within 2 weeks, that is my short term goal

It's now 2 weeks after I've switched back to a low/timed carb diet and measurements vs. weight consistently show a 7 lb gain in lean mass, 11 lbs total, since my picture on Oct 17.

I feel bigger and lifts have gone up 5-20%, despite a weeks worth of cutting macros...they just keep going up :D


That's awesome to hear. Your transformation is unreal....
I would kill to have your vascularity... Usually, the only vein you can see on me is the one in my temple when I get really pissed about something...:lol:

Usually, the only vein you can see on me is the one in my temple when I get really pissed about something...:lol:

Lol I have that one too!! :lol:


Iiiiiiiiiiiits cheat day today!! :D :eat:

Just threw down two cheddar brat's, 2 eggs, and some sourdough toast UFC style. Got stuff to make tacos and bought some ice cream for later!!

I try to feel guilty, I really do, but I usually realize my results in the days immediately following my cheat day... so I don't :p

What can i say AMAZING transformation...a true inspiration.:tucool:

What can i say AMAZING transformation...a true inspiration.:tucool:

Thank you!! I guess you could say I'm happy with it...lol :D

---

First time I've ever tried to max out on squats today. I'm a little disappointed but I guess I know where I stand now.

BB Back Squats<--I think..you know "normal" squats
115x10
135x5
185x3
205x3
225x2
245xmiss
195x2x8
185x10

Leg Extensions
137.5x6
125x7
125x2x6

Leg Curls
87.5x6
87.5x5
75x7

Calf Raises on a Smith
140x15
140x12
140x12

I shouldn't be attempting maxes on a cutting diet..I just get so bored... :bang:

WOOOHOOO! Just got back from a week long vacation on the Mendocino coast.

I tried to behave I really did...ok I didn't. :bang: So it's back to the grind starting tomorrow morning.

Happy New Year JSF!

WOOOHOOO! Just got back from a week long vacation on the Mendocino coast.


What's on the to do list there? Never been.
However, anything with "coast" in it sounds up my alley...:nod:

Hows the program comin'?

Seriously Dude,

You are frinkin RIPPED!! :tu: I would guess you are sub 8% BF. I have been debating on if I would ever sign up for Swole's SGX program; but after I saw your results I could no longer justify NOT signing up. So I signed up this week. I just hope that my results come close to yours. GREAT JOB!!!

What's on the to do list there? Never been.
However, anything with "coast" in it sounds up my alley...:nod:

Hows the program comin'?

Mendo...It's a touristy coastal town just south of Fort Bragg. Drop dead gorgeous hikes and beaches. Redwoods are close, I love the feeling of being in a redwood forest-- ancient, surreal grandeur, its overwhelming. I suppose its a good place to shop for cool stuff though I'm not much of a a shopper. The town is very quaint and caters to travelers.

--It's is an ideal place to bring someone special for a romantic weekend, seaside cliffs and pathways, secluded beaches and serene beauty. But alas, I'm a bachelor and went with my parents, sisters, friends and my new niece---we had a BLAST!!

The program.. It really is how I live now, I've got a vision of myself in my head and I cannot shake it. I'm hungry...addicted. Got through the holidays with a little bit of damage but I'm through the first week now of 100% adherance and going strong.

I'm gonna post new pics at the end of this one, probably mid next month. Good things coming--i can feel it.

Seriously Dude,

You are frinkin RIPPED!! :tu: I would guess you are sub 8% BF. I have been debating on if I would ever sign up for Swole's SGX program; but after I saw your results I could no longer justify NOT signing up. So I signed up this week. I just hope that my results come close to yours. GREAT JOB!!!

Yes! Do it! :tu: I HIGHLY recommend Swolecat! All you gotta do is bust your ass and what you want is there for the taking. :bb:

Deadlifted 300# tonight w00t!!

I looked like an alien though...purple faced and all veiny and what not, kinda scary. :lol:

First time ever trying to max out Deads. I'm happy about this one! :claphigh:

Deadlifted 300# tonight w00t!!

I looked like an alien though...purple faced and all veiny and what not, kinda scary. :lol:

First time ever trying to max out Deads. I'm happy about this one! :claphigh:

:jumping: Kick ass!!! :jumping:

You should be on the 350lb deadlift challenge with me...

Good pull my man.

:mad:Inspiring.

I will hopefully be able share some progress with you all soon.

Lord Byron is coming back. I am glad I found this site....makes me really want to put in the effort.

Good stuff. You guys prove that you can come back----and it is what I needed!

Holy crap, you DLd almost 2x your bodyweight? Venturing into powerlifter territory... Way to be, Loop!!

Holy crap, you DLd almost 2x your bodyweight? Venturing into powerlifter territory... Way to be, Loop!!

Yeah! Thx man, it was HEAVY. I still can't believe I pulled it.

On another note, I'm thinking of laying off the deads for a while. I really don't want to, they are my favorite excercise. Here's why:

I think I'm a pure mesomorph. In my initial transformation I lost 50 lbs in 6 months, with very minimal weightlifting and cardio. Then in my SGX transformation, I only lost 17 lbs but I gained a big HEFTY chunk of muscle IMO, simultaneously in less than 2 1/2 months I went from looking like a fat tard to a sexy beast (ty Swolecat). In recent months I think I've discovered that I can gain AND lose fat AND muscle VERY quickly.

I don't have any profile pics up but my back is HUGE for my size and build. I don't like it, its totally vain but thats a big part of why I'm doing all of this, other than the fact that I'm addicted :D. It makes me look super thick from the side and kind of like a hulk even though I'm only 158-160 lbs. I don't like the hulk, or bodybuilder look, I just want to look fit and lean, and my back makes me look like I am sporting dual $70 beef tenderloins under my t shirt. It's muscle sure, but it just makes me look big in a way that I don't want to.. :(

Looking back and comparing my feelings about my body from now to before I feel kind of stupid..except I kind of have a right to work for what I want right?

I've tried doing my back days (and deadlifting) and minimizing my calories and carbs PWO but my filet mignons are still there... so... I think I'm gonna drop deads for a while :(

Yeah! Thx man, it was HEAVY. I still can't believe I pulled it.

On another note, I'm thinking of laying off the deads for a while. I really don't want to, they are my favorite excercise. Here's why:

I think I'm a pure mesomorph. In my initial transformation I lost 50 lbs in 6 months, with very minimal weightlifting and cardio. Then in my SGX transformation, I only lost 17 lbs but I gained a big HEFTY chunk of muscle IMO, simultaneously in less than 2 1/2 months I went from looking like a fat tard to a sexy beast (ty Swolecat). In recent months I think I've discovered that I can gain AND lose fat AND muscle VERY quickly.

I don't have any profile pics up but my back is HUGE for my size and build. I don't like it, its totally vain but thats a big part of why I'm doing all of this, other than the fact that I'm addicted :D. It makes me look super thick from the side and kind of like a hulk even though I'm only 158-160 lbs. I don't like the hulk, or bodybuilder look, I just want to look fit and lean, and my back makes me look like I am sporting dual $70 beef tenderloins under my t shirt. It's muscle sure, but it just makes me look big in a way that I don't want to.. :(

Looking back and comparing my feelings about my body from now to before I feel kind of stupid..except I kind of have a right to work for what I want right?

I've tried doing my back days (and deadlifting) and minimizing my calories and carbs PWO but my filet mignons are still there... so... I think I'm gonna drop deads for a while :(

I know much of the powerlifting clique would be screaming bloody murder, but I think it is fine to tailor your lifting to fit your goals...

That's what bodybuilding is all about. Building the body you want! :nod:

That's why I really don't kill my calves...I have never wanted monsterous calves...

Just throwing a line to say, good for you! I think it is great when people know what they want for themselves !

Loop, I agree with Digitalnebula. Your lifting routine should be reflective of what you're looking to achieve, not what someone else says you should look like. It would be different if you were training for a competition, but you're not.

Wow... I wish I had enough muscle to think I had too much :P

What you want to do is what you want to do, no shame in it :) If you honestly enjoy them, though, why not just lower the weight a bit to maintain? There are some lifts I would do over and over and over if I could just for the fun of it (like chinups and dips!!)

Hey Lo0p :)

You don't answer my pm's anymore :mad:

Hehe I'm glad to see you're doing so well tho. HOPEFULLY i'll talk to you soon bro.