Hey guys,

After lurking around these forums for quite a while now (5 days), I’ve decided to also undergo a so called “transformation” =)

But I must say, it was not just Mr. John Stone himself who inspired me to change my ways and look at life at a whole new level but all of you members of this forum. I would like to thank-you, a million times.


I’ll cut straight to the details of my “journey”:

Starting Statistics:

Weight – 80Kg (176 lbs), its funny because only two years ago I was around 60kg…
(At the start of the year I was 70kg, then I grew taller and put on weight…)

Body Fat – 18% according to an internet test (I doubt it though…more like 20%+)

Height – 180cm (6 foot)

Age – 17 years & 5 months young.

My goal – less than 10% BF and to be physically defined within one year.

I have suffered enough; I’ve seen the horrors of obesity and bad health. This is not the life I want to live and I ask for your guidance during our journey (me as the student and yourself as the mentor) to successful lives.

I believe 100% in the quote I saw in someone’s signature “Master your body, Master your life” and one other clever one, “Being fat is like driving a crappy car, why live with it when you can change into a faster, sexier model?” =)




My current program approximately (started 5 days ago):

Wake up – Workout #1 or #2 (see below).

1 hour after workout, Breakfast 1 – 30g Special K with skim milk and banana.

2 hours later, Breakfast 2 – Natural Yogurt (no taste!) with 2 wheat biscuits and around 10 blueberries to make it interesting.

2 hours later after workout #2 (see below), Lunch 1 – Whole-meal pita bread with lettuce, tomato, 100g of sliced lean meat, tablespoon of sweet-chili sauce.

2 hours later, Lunch 2 – Soy Beans – 50g (25 calories lol!) and two slices of whole-meal bread with a teaspoon of peanut butter.

2 hours later, Dinner 1 – Whole-meal pita bread or brown rice, smoked salmon or lean meat or some other fish/meat(depending on what mum buys…), veggies.

2 hours later, Dinner 2 – Piece of fruit, usually one cherry, lolz kidding a bunch of cherries (50g)

__________________________________________________ _________



Workout 1:

HIIT sprinting (15minutes) 5min warm-up, 5 Intervals (30 secs at 90-95% of my energy, 30 seconds walk, etc) followed by 5min cool-down.

I aim to increase by one interval a week, until I reach 15 intervals.

This is quite challenging for me for some reason; after 4 intervals I tend to slow down to around 80%… The first time I did it I saw stars literally after 3 intervals lol(this was 4 days ago when I was not used to waking up and doing cardio first thing) but now I’m more fit to do it, especially as soon as I wake up.



Workout 2:

GYM at High Intensity or Low Intensity, depending (as below) – 5 Sets, 8-10 reps of a heavy weight. Around 15 different exercises I can do, though I vary and do 5 in one day and the other 5 the next.


My workouts are scheduled like this:

Day 1 – Workout 1, Workout 2 (Low intensity)

Day 2 – Workout 2 (High Intensity), Workout 2 again (low intensity) and I sometimes incorporate HIIT but more like 3 intervals only...(once again, HIIT just takes out my energy in one swipe! )

Day 3 – repeat as Day 1

Day 4 – repeat as Day 2 etc.


And once a week I slot in an 8 minute ab workout(around 8 exercises for abs, non-stop).



I’m estimating around 1500 calories a day for my intake, which is approximately 250+ calories per meal, some meals are less than 250 though and others more than 250. Hopefully this calorie deficit will lead to a greater FAT LOSS!!!

My main aim right now is to burn all the fat as you can see in the pictures, then I’ll build up my muscle definition.

After 4 days, my scale tells me I’ve lost around 2.6kg (~5lbs). I’m going to keep working for the rest of my life; healthy diet, exercise etc, everyday of my life.

Any pointers/tips/changes you guys could give me will be much appreciated.

Cheers!

START:
Front View


http://img340.imageshack.us/img340/6941/frontnm6.jpg (http://imageshack.us)

Side View "Relaxed"


http://img106.imageshack.us/img106/7830/sidenormalyt9.jpg (http://imageshack.us)


Side View "Tensed" (just kidding!)

http://img155.imageshack.us/img155/3268/sidetensetf9.jpg (http://imageshack.us)

Fat that I aim to burn off
http://img233.imageshack.us/img233/6600/pinchgb2.jpg (http://imageshack.us)

Oh and I'll be updating my progress with weekly pictures (hopefully those man boobs will turn into muscle :tu:)

My Huge Biceps at the moment hahaha! Joking =P they're developing slowly though, what do ya think? =D
http://img141.imageshack.us/img141/5325/xdhe5.jpg (http://imageshack.us)

Oh and I'll be updating my progress with weekly pictures (hopefully those man boobs will turn into muscle :tu:)

My Huge Biceps at the moment hahaha! Joking =P they're developing slowly though, what do ya think? =D
http://img141.imageshack.us/img141/5325/xdhe5.jpg (http://imageshack.us)

I think your doing great job on burning the that fat :mad:.The bicep looks good it's getting bigger and bigger :tucool:.

I’m estimating around 1500 calories a day for my intake, which is approximately 250+ calories per meal, some meals are less than 250 though and others more than 250. Hopefully this calorie deficit will lead to a greater FAT LOSS!!!
Based on your goal of reducing your body fat percentage rather than reducing your total mass, I think your calories are much too low. You could almost double that amount and still lose fat with the amount of exercise you have planned.

Do you have a goal weight? About the same as you weigh now? A little more? Little less?

Can you explain workout 2 a little bit more clearly? Why do you do it twice?

I think you need to focus at least as much effort (if not more) on gaining muscle than on losing fat. Losing fat is relatively easy and comes pretty quick, but gaining lean body mass is quite a slow process, made even slower by a diet that's too low in calories.

Do you have a goal weight? About the same as you weigh now? A little more? Little less?

Can you explain workout 2 a little bit more clearly? Why do you do it twice?

I think you need to focus at least as much effort (if not more) on gaining muscle than on losing fat. Losing fat is relatively easy and comes pretty quick, but gaining lean body mass is quite a slow process, made even slower by a diet that's too low in calories.

Not so much a goal weight, though around 60 to 70kg (135 to 154lbs)
Just trying to reduce my body fat percentage which seems to be pretty high at the moment.

Workout 2 I do twice a day(one High Intensity, one Low intensity - i.e. I take breaks), on days I don't do HIIT.

I have the muscle there, its just hidden in fat...which is why I'm trying to burn the fat and bring my BF% down to single digits. I will build up my lean body mass in the future once I have cut enough(I'm not going for the huge body builder look, just the sexy, Brad Pitt fight club style muscles. or even Batman from Batman Begin's style look.

Thanks for the tip though, I use to eat more than 2500 calories of crap a day...but now I get full on 6 small meals a day.

I'm not going for the huge body builder look, just the sexy, Brad Pitt fight club style muscles

This set off alarm bells right away :lol:.

I agree with guava. You don't need to cut, you need to add lean mass. If you lift heavy, focusing on compound exercises, and eat to support that exercise, you'll see better results IMO. 1500 kcal is a stupid and dangerous idea for someone your size and age - you'll end up losing what little muscle you have.

Just giving your diet a cursory glance, I'd say you need more healthy fats and more protein, especially in your first meal.

What exercises are doing in the weight room?

This set off alarm bells right away :lol:.

I agree with guava. You don't need to cut, you need to add lean mass. If you lift heavy, focusing on compound exercises, and eat to support that exercise, you'll see better results IMO. 1500 kcal is a stupid and dangerous idea for someone your size and age - you'll end up losing what little muscle you have.

Just giving your diet a cursory glance, I'd say you need more healthy fats and more protein, especially in your first meal.

What exercises are doing in the weight room?

Is the Brad Pitt look out of the question for me!? :( I'm sure I can get that look by loosing the excess body fat though...

I was thinking for my first meal to include a protein shake after a workout (but due to financial restrictions as a kid I won't be able to buy them until Christmas or I'll probably ask to get some as a present :tucool:). I just went out to the shops and added a multivitamin tablet to my diet for me to take daily.


In the weight room (home gym, max weight 45kg/99lbs) I'm doing:

On one day I do:
10 reps of 5 sets each exercise, each leg/arm.
Leg extensions
Inner thigh exercise(not too sure of the name)
Outer thigh exercise(again the name..)
Leg kickbacks
Leg curls

Shoulder raises
another shoulder exercise(theres a name to it)


On another day(or next workout):

Slide Push-ups
(sitting up straight, Vertical) bench press :lol:
a chest exercise using one hand at a time(kinda like bicep curls)

knuckles pointing Forward (lat?) pull downs
knuckles pointing to my face (lat?) pull downs

Bicep curls



As a warm-up to my workouts I usually train on my punching bag - kick-boxing style(killer cardio in my opinion)

And Once a week, Sundays, I do that 8 minute nonstop Ab workout where I can feel my abs in pain for the next two days.

I hope that helps and I'll try and increase my intake as you guys have helped out.

http://img151.imageshack.us/img151/5826/testrl5.jpg (http://imageshack.us)


Update, I can finally show my face because I have more confidence. Brad Pitt Fight club look comin up =)

Taken up underground fighting, working like a charm! I thought HIIT was hard, wait till you get into an underground ring and fight ~ it feels like life and death.