Hi Everyone,

This is my first time posting but I found the site and forums in December and they have been my primary motivation so far. I initially stumbled across it looking for pics of body fat percentages so I could see where I wanted to go but was so impressed by what people here have achieved I upped my standards for how soon I wanted to acheive my goals.

I set my initial target as 15% body fat in 3 months (from a starting % of 23%) but gave myself an extra 3 months mentally if I needed it.

I've been at it for about six weeks now and can feel to motivation slipping a little so I thought I would post here, essentially to put myself out there so I have to follow through.

In six weeks I've managed to go from 23% to 21% and I feel I could have done better if not for compromises I made over Christmas. Any way here are my pics of progress so far:

Top: Dec 5th, 07
Bottom: Jan 16th, 08
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Hey Waz. Welcome to the forum. Looks like you're off to a great start. I don't know how you get your %bf numbers, but I think you're lower than you think. I don' t think you were over 20%, even when you started. And I'm going to tell you something someone told me when I started here. Why settle for 15%? Why not 9 or 10%? You've got the potential to do that and you will look great. Stay strict with your diet, cardio and weights, and post questions if you have them. :tu:

Hey Waz. Welcome to the forum. Looks like you're off to a great start. I don't know how you get your %bf numbers, but I think you're lower than you think. I don' t think you were over 20%, even when you started. And I'm going to tell you something someone told me when I started here. Why settle for 15%? Why not 9 or 10%? You've got the potential to do that and you will look great. Stay strict with your diet, cardio and weights, and post questions if you have them. :tu:

Thanks Carguy. My body fat measures are done by a trainer at the gym using calipers as it's the most cost effective method I have. You're right about the goal setting, I really want to hit 9% so that's going to be my new focus, 15% will just be a step along the way.:bb:

Mate looking at that second pic I'm guessing you're only a baw hair off 15 percent as it is:D


I don't think you're anywhere close to 21 percent. Good job by the way, you can see you've lost a fair bit of fat already.


My estimate for the pics would be first pic - 19-20 percent body fat, second pic only about 16 percent.

Hi everyone,

this is an update of my current progress at 8 weeks

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Hey Waz!

I noticed that your love handles are disappearing! Tell us, are using that new magic pill or is it just plain hard work? :lol:

:tu::tu:

Two thumbs up to ya, keep it up man!

Thanks Docutech. :)

Here I am at March 14th, just over 3 months in.

The last 6 weeks have been up and down with some work stress throwing out my plan but I'm back on track now. I've slimmed down a bit and lost some more of those love handles but there's plenty left to do :bb:

Looking forward to checking in with a new pic in another 4 wks.

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The incredible shrinking waist! :tucool:

congratulations and nice work!

Waz, I just came across your journal and wanted to give you a big :tucool: for the progress you've made. The same continued diligence will definitly get you t where you want to be.

hey dude keep up the great work, you are leaning out heaps! looking great!
are you posting a journal of your weight training + what you're eating? id like to know!

Thanks everyone for the support. My weight training and diet schedules are a bit patchy but basically I adapted the Fit for Life weight training plan and used the spreadsheet off the site here to record all my food.

With the exercise I tried to match John's schedule as closely as I could with 3 days weights and HITT on the off days. I stuck to this really well for this 1st 6-8 weeks and it made a big difference, previously I'd tried a bit here and there and got predictably underwhelming results. I've certainly dropped off the intensity a bit but I'm still weight training 3 days, trying to figure out now how to start adding muscle back.

As for diet, man did putting everything I ate into that spreadsheet surprise me, and it really focused me on the little things I was eating and the big impact thay had on the total calorie count and macro nutrient balance. Otherwise the only change was taking a supplement, I don't eat red meat or chicken so I needed that extra protein, alot. :eat:

I'm not where I want to be yet with my physical goals or knowledge but a big thanks to everyone here on the forums, seeing what people have done for themselves is what really inspired me in the first place, I don't think I believed what was possible until coming here.The thought of taking a year or so to get average results wasn't motivating:bang:

Hey Waz! You made a great progress! Keep posting some pics!

Just a little question...
What was your weight in that first pic? And for what height? And what's your weight now?
Thanks in advance! :)

Hi!

My height is 5 foot 11" and when I started in that top pic I was 186 pounds. In the latest pic I'm 160 pounds.

Thanks for the support :)

Updated Pics:
Here are my latest pics, I'm a bit frustrated as I feel like I'm making better progress than they show (hence the Ego pic :o) but they are the objective measure I guess.

The Aprill 11 pics are 2 weeks into a clean bulk and while they don't show it I'm putting on some muscle. I'm trying to keep the fat gains down so I may make slower progress with it than I could.

Mar 27
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Apr 11 (Standard Pic)
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Apr 11 (Ego Pic)
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