Hello all,

I've been a member of JSF for nearly 4 years now but rarely post. I read the forums for information and the many inspirational stories. When I first found this place back in 2004, it gave me motivation to get off my butt and become fit which I was well on my way. My issue has always been it doesn't become a lifestyle change. I don't have a problem starting (weight training, eating right, etc), it's 3 - 6 months down the road and staying motivated, especially with summer BBQs, parties, etc. I've attempted in 04, 05, 06, skipped 07 (must have been really lazy!), and now taking another attempt in 2008 to make this a lifestyle change. I don't have any immediate goals of wanting to be ripped, see my 6 pack, or look a certain way, I really just want to be fit and healthy.

I'm eating a 40/40/20 diet, M/W/F weights, T/TH/S cardio with Sunday rest. Its worked for me in the past so thats what I'm going to do again. I usually have 2 or 3 buddies that want to get fit with me at the beginning of the year but quit about 3 - 4 months in and thats when I start to tail off too. So I guess my goal is to still be training and eating right in June and we'll take it from there.

Here are some progress pics from 2005 (First pic 01/08/05 @ 185 lbs and 2nd pic 04/02/05 @ 168 lbs):

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/01-08-05-Front-185.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/04-02-05-Front-168lbs.jpg

2006 (First pic 02-18-06 @ 185 lbs and 2nd pic 05/20/06 @ 174 lbs)
http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/02-18-06-185lbs.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/05-20-06-173lbs.jpg

And now 2008! (First pic on 01/09/08 @ 204 lbs! heaviest I've been:eek:, 2nd pic 01/13/08 @ 199 lbs, and 3rd pic 01/20/08 @ 197.5 lbs)
http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/01-09-08-204lbs.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/01-13-08-199lbs.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/01-20-08-197.5lbs.jpg


As the weeks go by, I hope to have weekly updates on my pics.

Thanks for the support!

TK

Updated weekly pic:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/3820550f.jpg

I've noticed subtle changes but nothing drastic yet. I feel a lot better and my pants are getting looser! Just gotta keep it up :bb:. Thoughts and comments welcomed! :D

TK

Personally I've had the best results as far as cutting goes, and bullking for that matter, while being on a very low carb diet. If you have an easy time gaining weight, and not an equally easy time of losing weight odds are you are the same way due to insulin resistance and other hormonal factors inhibiting you from burning the maximum amount of body fat possible. It depends a bit on your body type though, but considering you say this diet has worked well for you in the past I can't say anything for sure about whether or not you should change it or not. If you manage to stick to it for an extended period of time you will see good results regardless.

Also keep in mind the timing of the various nutrients you put in your body. Carbs should mainly be consumed early in the day and before and after workouts, whereas the fat intake should be highest sometime before you go to bed. The reason you should consume some fatty foods with low carbs befor you go to bed is because the body creates testosterone while you sleep, and uses it and releases it into the blood during the day and during workouts. Testosterone is also created from cholesterol, and you kinda need fats for it.

I believe we'll see more and more about nutrient timing in the media in the years to come. Not that it's not "common" knowledge today, but in my opinion people don't emphasize the importance of it enough.

Personally I've had the best results as far as cutting goes, and bullking for that matter, while being on a very low carb diet. If you have an easy time gaining weight, and not an equally easy time of losing weight odds are you are the same way due to insulin resistance and other hormonal factors inhibiting you from burning the maximum amount of body fat possible. It depends a bit on your body type though, but considering you say this diet has worked well for you in the past I can't say anything for sure about whether or not you should change it or not. If you manage to stick to it for an extended period of time you will see good results regardless.

Also keep in mind the timing of the various nutrients you put in your body. Carbs should mainly be consumed early in the day and before and after workouts, whereas the fat intake should be highest sometime before you go to bed. The reason you should consume some fatty foods with low carbs befor you go to bed is because the body creates testosterone while you sleep, and uses it and releases it into the blood during the day and during workouts. Testosterone is also created from cholesterol, and you kinda need fats for it.

I believe we'll see more and more about nutrient timing in the media in the years to come. Not that it's not "common" knowledge today, but in my opinion people don't emphasize the importance of it enough.


Thanks for the advice. I will take that into consideration.

TK

Updated pic.

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/01fcaec1.jpg

Very awesome transformation, you look like a whole new person :)

Very awesome transformation, you look like a whole new person :)

Thanks for the kind words! I know getting where I want to be won't happen overnight but I just need to stick to the path. I wonder what a six pack looks like.....

TK

Thats weights coming off nicely..keep going:tu:

Whats your daily calorie intake been for the last month?

thanks

Thats weights coming off nicely..keep going:tu:

Whats your daily calorie intake been for the last month?

thanks

I apologize but I don't keep a detailed log of everything I eat anymore. My first goal was to eliminate junk food/fast food and snacking, especially at work (people always bring yummie treats). I used to keep a detailed log back in '05, but then I found myself logging the same thing over and over again. I kinda just keep a running total in my head.

The following is what I usually ate. Not everything listed at one time but a combination of proteins/carbs, mixing it up so I don't get bored.

8am - Whey protein, oatmeal w/ skim milk; Kashi cereal w/ skim milk; orange, banana, pinneapple.

12pm - Chicken breast with veggies/rice; turkey sandwich/sub (a lot of veggies, no dressing, whole wheat bread); salmon filet with rice; spinach salad; soup.

4pm - Fruit; canned salmon/tuna; sandwich (turkey/pb&j).

5:30pm - workout. MWF weights. TTH cardio. Saturday cardio is done in the am when I wake up. Sunday rest. Protein shake PWO.

Dinner time varies, depending on family stuff - lean cut steak; chicken; salmon; halibut; veggies; rice; salad.

I have a cheat meal on Friday because if I didn't, I'd probably go insane. I still have sweets (my weakness) every now and then but nowhere near what I was consuming previously.

Currently, my goal isn't to get abs or get ripped or anything along those lines. It's to just be healthy, reduce bodyfat (currently 20+), and not have to buy bigger size jeans :D. I'm sure down the road those goals might change.

Hope this helps!

TK

Cheers Tk .
i was just curious because i have started to reduce weight myself(am day 15 into it ..link at bottom of my signature)..and i am trying to figure the correct amount to eat ...over the last two weeks i have dropped 5llbs ..that is despite eating clean 4 days a week (2200 cals) and then three cheat days (4000cals/day including lot of sweets /junk etc).
i am just waiting for the plateau and then ill cut down the cheat days.


Anyway ill be keeping a eye on your progress ..keep going and good luck.

Cheers Tk .
i was just curious because i have started to reduce weight myself(am day 15 into it ..link at bottom of my signature)..and i am trying to figure the correct amount to eat ...over the last two weeks i have dropped 5llbs ..that is despite eating clean 4 days a week (2200 cals) and then three cheat days (4000cals/day including lot of sweets /junk etc).
i am just waiting for the plateau and then ill cut down the cheat days.


Anyway ill be keeping a eye on your progress ..keep going and good luck.

Thanks! 5 lbs in 2 weeks is pretty good considering 3 cheat days. I'm trying to keep my losses to right around 2 lbs per week at most. I want to try and preserve the little muscle mass that I have :). Best of luck with your fitness goals also!

One month progress side by side, about 11 lbs lost:
http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/c4aae67b.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/81c57b32.jpg

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/879721cc.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/31ee3722.jpg

Only a 1/2 lb loss from the previous week. It was expected because of Superbowl Sunday (junk food, soda, pizza, alcohol, etc), then I went to a NBA game (more junk), out to dinner with the wife, and missed all my cardio days :bang:. Just means I have to kick it in gear this week!

TK

Thats quite a noticeable difference between the two pictures. You should be very happy with yourself.

Thats quite a noticeable difference between the two pictures. You should be very happy with yourself.

Thank you very much! I'm pleased thus far but its still a long road ahead of me. You've made some progress also, keep it up :tucool:! Best of luck with your fitness goals!

TK

Weekly update :bb::

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/2adf388d.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/6b838587.jpg

TK

Weekly update (#7 @ 187.2 lbs): Seems everything is coming along nicely. Anybody want to venture a current bodyfat guesstimate? 19/20%? (I'm 5'10") I probably started close to 25%? I'd like to get to 170 and be in the low teens. Wish me luck! :flex:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/7392f081.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/dc0fe1ec.jpg

TK

Weekly update: Its been a really hectic week. Don't want to go into details but it wasn't much of a week for working out and eating right. Any guesses on BF%?

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/c045c740.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/ed7b54bf.jpg

TK

8 week update:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/c4aae67b.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/81c57b32.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-09-08-187lbsFront.jpg

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/879721cc.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/31ee3722.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-09-08-187lbsBack.jpg

Things seem to be coming along just fine. The last two weeks have been rough. There's been some roadblocks to the fitness commitment. Things should get back on track this week though. I've been using the handheld fat monitor and its been floating right around 18% whereas before, it was always 20+. Good signs all around! As always, comments welcomed. Wish me luck!

TK

you can definatly see how far you have come. great progress!! hang in there, its much harder to get back on track than what it is to sit in the flow of things. Good luck!!

oh yeah, and congrats on the 18% :tucool:

you can definatly see how far you have come. great progress!! hang in there, its much harder to get back on track than what it is to sit in the flow of things. Good luck!!

oh yeah, and congrats on the 18% :tucool:

Thanks for the words of encouragement! I see you're starting some fitness goals yourself, best of luck also! :gl:

TK

Pic Update:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-16-08-1854lbsFront.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-16-08-1854lbsBack.jpg

My diet was spot on this week. I changed things up a bit, mainly no cheat snacks, and looks like the weight loss was back on track. But then of course, I injured myself on Wednesday. Figured it was time to increase the weights and I went a little heavier on my back exercises (DL, rows, etc) and everything was fine. Great workout! Got home, cooked up some yummie chicken and when I bent over to take it out of the oven, I feel a stretch/pain in my lower back. I've had a hard time bending over and sitting too long since. I tried doing light weight (less than 100lbs) on Friday for leg day (straight legged DL and squats) and it just wasn't worth the pain. I do feel a little better today but I'm not sure how long this will set me back on training. Maybe its time to take a week off anyway.

Have a great day!

TK

Update:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-23-08-1844lbsFront.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/03-23-08-1844lbsBack.jpg

I didn't lift hard this past week. Still couldn't do deads. Hopefully I feel better this week and get back on track!

TK

3 months in:

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/c4aae67b.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/04-13-08-1815lbsFront.jpg

http://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/879721cc.jpghttp://i76.photobucket.com/albums/j10/thongkhouang/Fitness%20Progress/04-13-08-1815lbsBack.jpg

Training slowed down a bit the last few weeks because of injury and sickness. My diet has still been pretty good and I'm staying on track for the most part. My Omron body fat monitor is registering me in the 16 - 17 whereas as few weeks ago it was 18 - 19 and 22+ when I first started. I know its not completely accurate but I like to use it as a measuring tool. Maybe one day I'll find out if I have abs :D.

Thanks to those that have been reading. Lets see where this journey takes me.

TK