Hey everyone...

About a year ago I was overweight, depressed, and just plain down. At the end of winter last year, I decided it was time for change; I had been athletic all my life, and I was disgusted with how I looked. Anyway, over the course of about 6 months, I lost about 40lbs of fat and gained about 7-8 lbs. of lean muscle. I'm very pleased with my results and hopefully they can serve as further inspiration for you folks.

Unfortunately, I don't have a before picture, but I'll try to dig one up....

Anyway, here's how I'm looking currently...

Hey everyone...

About a year ago I was overweight, depressed, and just plain down. At the end of winter last year, I decided it was time for change; I had been athletic all my life, and I was disgusted with how I looked. Anyway, over the course of about 6 months, I lost about 40lbs of fat and gained about 7-8 lbs. of lean muscle. I'm very pleased with my results and hopefully they can serve as further inspiration for you folks.

Unfortunately, I don't have a before picture, but I'll try to dig one up....

Anyway, here's how I'm looking currently...
Welcome to the forums!

You are looking great man, and I'll bet you feel 100 times better now! :tu:

Can you give everyone a little insight into your diet and training?

Whoa, dude. 40 lbs lost, only 6 months, sporting a 6 pack....inspiration for sure.

Do you have any measurements from before? How much did you weigh when you started?

Welcome to the forums!

You are looking great man, and I'll bet you feel 100 times better now! :tu:

Can you give everyone a little insight into your diet and training?

Thanks, and yes, I feel great.

And sure, I actually planned on it but I got caught up doing some work…

Like I said, I was always athletic and fairly fit, so when I started gaining weight it was directly related to my depression. I never drank soda or ate rich desserts in my life, but it became comfortable for me to eat these foods to feel better; of course, they only made me feel worse.

Naturally, the first thing I did when I decided I was going to lose weight was I cut out all sweets, sodas, juices, alcohol, etc. I lost about 10 lbs. In four weeks just doing that. Of course, most of it was water, but that just goes to show you how easily you can rack up empty calories if you’re not careful. That’s how it started out.

About a month or so in, I began my weight-training regimen. I based my program around simple, compound movements, and I gave myself plenty of time to recover. I followed a three-day split, which consisted of legs on Monday (Key exercise being the squat), chest and shoulders on Wednesday (Key exercises being the bench press and military presses), and back on Friday (Key exercise being the dead lift). I stuck with this for a long time, as it was very effective for me, but have since modified it. (More on that later.)

As for cardio, I did very little. I focused my efforts on my diet to strip the fat away, as I feel that’s more important. When I did cardio, it was directly following my weight training (as glycogen and blood sugar levels were low) and it was extremely high intensity, for no more than ten minutes. I found that doing it in this manner was adequate to burn a little extra fat without sacrificing any lean mass. (There are also other added benefits, such as increased Growth Hormone, and higher levels of oxygen in the blood.)

During my weight loss phase, I didn’t skimp on carbohydrates, but rather focused on timing my intake for optimum storage/use. I would have a high carbohydrate meal about two hours before training that consisted of low-glycemic carbohydrates. (I don’t think I ever ate anything but brown rice or sweet potatoes) Following my workout, I would have a mixture of 60% carbohydrates, 40% protein. That typically amounted to 60 grams carbohydrates, 40 grams protein. I used cheap maltodextrin for my post-workout carbohydrates, as it helped me recover quickly (blunting cortisol) and helped carry protein right into my muscles. I used whey as my choice of protein, of course. If I trained early in the morning, I would have another meal containing carbohydrates following my post-workout shake, but If I trained at night, that was it for my carbohydrate intake. The rest of the day’s calories consisted of olive oils, peanut oils, fibrous vegetables, and lean protein sources; my favorite being tilapia. It should be noted that I was taking in about 2300 calories on a daily basis.

Now that I’ve reached my goal, I’ve decided it would be best to simply maintain my weight and lean mass, and I do so by following a program that goes something like this:

1. Weight training five days a week. (Monday – Legs; Tuesday – Chest; Wednesday – back; Thursday – Shoulders; Friday – Arms)

2. Maintaining a diet that is based upon the intake of whole grains, (sweet potatoes, brown rice, whole-grain bread, etc) fruits and vegetables, essential fats, and lean proteins.

3. Living a little. A pound of fat is 3500 calories. Going out and having a few hundred calories over maintenance on a Saturday night isn’t going to kill you. Don’t feel guilty when you cheat – use it as motivation to stick to your diet for the rest of the week.

4. If you’re ever hungry during a weight loss program, consume more fibrous, water filled vegetables before your main course. For example, I like to have a salad with raw kale before my chicken and sweet potatoes. A good way to flavor such a salad is using low calorie vinegar.

5. Supplements – I use the following: Whey protein, Glutamine, Alpha-Lipoic acid, and Creatine. I’m a firm believer that the body is far more efficient than we give it credit for, and going overboard on supplements is a waste of money. That, or I’m making up an excuse not to spend my money on them. ;-)

I have more to add, but I’ve gotta run. I’ll add to this later on.

Take care, and good luck.

-Nate

Dude, you sicken me! Just kidding Nate, you look awesome. That's some major determination and hard work right there. Great job. :tucool:

Whoa, dude. 40 lbs lost, only 6 months, sporting a 6 pack....inspiration for sure.

Do you have any measurements from before? How much did you weigh when you started?

My waist was about 35 inches before; it's down to 30 now. I weighed 205 when I started; i'm 165 now. I'm 5'9".

Unfortunately, I didn't really document anything early on. :(

what's your fat % now?

what's your fat % now?

Thanks for the kind words, Maximus.

Last time I measured I was 6.7% using digital bodyfat calipers.

bro, great progress! congrats!

Nate, great job! You look fantastic. I can only hope to ever make the progress you did or result you have. Awesome traps!

Nate, great job! You look fantastic. I can only hope to ever make the progress you did or result you have. Awesome traps!

Thanks for the kind words.

If you want to build big traps, do some heavy deadlifts! That's what I do!

Here's a back shot...

Thanks for the kind words.

If you want to build big traps, do some heavy deadlifts! That's what I do!

Here's a back shot...
Your traps look great, but so do your lats! Nice!

That was an excellent story of what you did. Great Job! If only I could be so inclined!

Whoow, this is amazing, Your body looks great.
I have nearly same stats as you do.

I weight 200~ and my goal is near 160-150. My height is
5"7-5"8 so it's pretty close, Would you mind sharing with me
your meat plan? or one of your logs? that would be
really great, As I guess, Your plan has prooven itself :)

Whoow, this is amazing, Your body looks great.
I have nearly same stats as you do.

I weight 200~ and my goal is near 160-150. My height is
5"7-5"8 so it's pretty close, Would you mind sharing with me
your meat plan? or one of your logs? that would be
really great, As I guess, Your plan has prooven itself :)

Thanks.

I don't log my workouts, but I'll show you what I eat now (During my slow gain/maintenance phase) and what I ate when I was cutting and adding lean mass.

2/5/04


Food Name Servings Cals Fat Carb Prot
Cream, half and half 1 fl oz 39 3 1 1
Peanut butter 1 tablespoon 95 8 3 4
Whey Protein 1.9 serving 209 3 6 44
Thomas Bagel 0.5 serving 145 1 28 6
Whey Protein 1.9 serving 209 3 6 44
Banana, raw 3 oz yields 50 0 13 1
Sweet Potato 250 gram 225 0 61 4
Can of Tuna 1 serving 150 0 0 33
Bread, whole grain, 100% 4.5 large slice 362 6 68 14
Cooked Chicken 8 oz 320 3 0 67
Beef Jerky 1 serving 70 0 2 15
Carb Solutions Bar 1 serving 260 13 3 21
Whey Protein 1.9 serving 209 3 6 44
Peanut butter 1 tablespoon 95 8 3 4
Cream, half and half 1.75 individual container (.5 fl oz) 34 3 1 1
Total Calories 2472 55 200 301

And from when I was cutting:

Banana, raw 3 oz yields 50 0 13 1
Natural Peanut Butter 1 teaspoon 33 2 2 1
Quaker Old Fashioned Oatmeal 1 cup 150 3 27 5
Whey Protein 2 serving 220 3 6 46
Sweet Potato 194 gram 175 0 47 3
Cooked Chicken 5 oz 200 2 0 42
Cooked Chicken 5 oz 200 2 0 42
Sweet Potato 192 gram 173 0 46 3
Banana, raw 3.5 oz yields 58 0 15 1
Cell-Tech 4 tablespoon 150 0 38 0
Whey Protein 2 serving 220 3 6 46
Talapia Fish 9 oz 205 2 2 47
Celery, raw 4 oz, raw, yields 16 0 4 1
Peanut butter 1 tablespoon 95 8 3 4
Whey Protein 2 serving 220 3 6 46
Banana, raw 1 oz yields 17 0 4 0
Strawberries, raw 2 oz yields 16 0 4 0
Peanut butter 1.33 tablespoon 126 11 4 5
Total Calories 2323 40 226 293

Hope this helps...

Just remember, whole grains, lots of protein, and lots of vegetables. (I don't add veggies into my overall calorie count unless I eat a heaping portion.)

First of all, good work! Way to take charge and make such a significant change to your physique! :tu:

Last time I measured I was 6.7% using digital bodyfat calipers.

After looking at your pics, that sounds low. You look closer to 9% to me. Of course, that front shot was a bit awkward, so I'm having more difficulty guaging.

After looking at your pics, that sounds low. You look closer to 9% to me. Of course, that front shot was a bit awkward, so I'm having more difficulty guaging.

Hmm, perhaps you could recommend a pose that would be easier to assess?

Well, a front shot of you standing naturally would be the most legitimate. As far as a BB pose goes, maybe an ab thigh or front double bicep. They both give a good view of the front side.

Hell, you're big (muscular) enough; Get a few different poses so we can see your overall results.

dude, I have to say, where you are now, is where I would like to be. Nice work man.

Well, a front shot of you standing naturally would be the most legitimate. As far as a BB pose goes, maybe an ab thigh or front double bicep. They both give a good view of the front side.

Hell, you're big (muscular) enough; Get a few different poses so we can see your overall results.

I don't really know the first thing about posing, but I took a shot at a few poses today. I'll post a few more if ya'll want me to. I've actually never posed before but I found myself playing around for a while in the mirror after I took these.

:bb: :tu:

Nate, what's your age??? Just wondering because I was athletic all thru high schol and freshmen year of college and I did what you did. Basically I went on to a bigger college and didn't play football anymore and got caught up in the partying and started smoking. Now I am 29 and am trying to undo 8 years of treating my body bad. Just wondering how long before you said enoughs enough.....I would say your pics are further motivation to me. Thanks

Nate, what's your age??? Just wondering because I was athletic all thru high schol and freshmen year of college and I did what you did. Basically I went on to a bigger college and didn't play football anymore and got caught up in the partying and started smoking. Now I am 29 and am trying to undo 8 years of treating my body bad. Just wondering how long before you said enoughs enough.....I would say your pics are further motivation to me. Thanks

Hey man,

I'm all of 21 right now. Thankfully, I was able to undo my depression and weight gain very quickly; it didn't take me long to say enough is enough. I was out of breath from walking up and down stairs, a great departure from years past. It took far too much effort to do simple things like shovel snow or go for a hike. Also, I was dumped by my girlfriend, so that helped me out quite a bit. It's never to late to turn it around, and I'm glad I could provide you with some motivation; that's why I'm here.

If you were athletic in high school like myself, you can surely get back into shape and straighten things out a bit. Don't be too hard on yourself, but be hard enough where the losses keep coming. It takes time, but believe me, it's worth it. I'm open to any questions you can throw at me.

Good luck!

Hey man,

I'm all of 21 right now. Thankfully, I was able to undo my depression and weight gain very quickly; it didn't take me long to say enough is enough. I was out of breath from walking up and down stairs, a great departure from years past. It took far too much effort to do simple things like shovel snow or go for a hike. Also, I was dumped by my girlfriend, so that helped me out quite a bit. It's never to late to turn it around, and I'm glad I could provide you with some motivation; that's why I'm here.

If you were athletic in high school like myself, you can surely get back into shape and straighten things out a bit. Don't be too hard on yourself, but be hard enough where the losses keep coming. It takes time, but believe me, it's worth it. I'm open to any questions you can throw at me.

Good luck!
Good thing I read your reply... I was feeling kinda down today and was gonna skip the workout.... .......Not anymore :tu: Thanks.

i'm no expert but that looks lower than 9 to me :) of cuase with muscles like that the fat is prolly scared to get in the way.
You look somewhat what i'm aiming for in some far distant day, enough muscle to be able to flex and have it show, but not so much that it's bulging out of everywhere all the time :)

i'm no expert but that looks lower than 9 to me :) of cuase with muscles like that the fat is prolly scared to get in the way.
You look somewhat what i'm aiming for in some far distant day, enough muscle to be able to flex and have it show, but not so much that it's bulging out of everywhere all the time :)

yeah, i still think i'm below nine also. my calipers read 7.3 today, and i was generous with the pinches.

i :jumping: don't have any desire to compete, really. but you're right, i just wanna have enough muscle where it's like "hey, that guy's got some muscles", but not so much that i get noticed when I'm wearing a sweatshirt.

Oh, I also wanted to add that I'm starting a little bulk. My strategy is as follows:

Consume about 400 calories a day over maintenance, with 200 calories burnt immedietely following exercise via cardio. I'm never going to combine fat with carbs, and I'm never going to have just high carb meals. I'll have four carb meals a day, and three protein and fat meals. The carb meals will come first thing in the morning, (depending on when I train) and after training. The theory here is to give the muscles the nutrients they need without going too overboard, and prime the body for nutrient uptake with the HIIT cardio following weight training. My rep-scheme is going to vary depending on how I feel.


I'll let you guys know how I come along, and I'll throw some more pictures up.

Yeah Nate, those pics are a world of difference. They definetly show your lean mass a lot more prominently.

Your vascularity is pretty great, and your traps are awesome. You've got great size on your bi's and your abs are pretty darn well sculpted. I'd say you're around 8% just based on this, but the 7.3% measurement you're getting isn't out of the realm of possibility. Sub 9 seems a given.

Great work! Feel free to post as you continue to progress and want to show different poses. :tu:

Man...your shoulders are insane!! Nice work Nate!!

Man...your shoulders are insane!! Nice work Nate!!

Thanks, man.

It's funny you mentioned my shoulders - I had a terrible shoulder workout today. I tweaked something doing heavy side laterals and my seated military presses were extremely weak following that. Here's to hoping the pain doesn't persist. :confused:

scottythebody and karatetricker, i've finally responded to your PM's.

i've never checked them until now. :p

holy shit you're massive, great work :D

Oh, I also wanted to add that I'm starting a little bulk. My strategy is as follows:

Consume about 400 calories a day over maintenance, with 200 calories burnt immedietely following exercise via cardio. I'm never going to combine fat with carbs, and I'm never going to have just high carb meals. I'll have four carb meals a day, and three protein and fat meals. The carb meals will come first thing in the morning, (depending on when I train) and after training. The theory here is to give the muscles the nutrients they need without going too overboard, and prime the body for nutrient uptake with the HIIT cardio following weight training. My rep-scheme is going to vary depending on how I feel.


I'll let you guys know how I come along, and I'll throw some more pictures up.


Can you post a typical days worth of meals that fit into the scheme you mention above? I am trying the same type of thing, but I am finding it difficult to structure an entire day like this (not consuming carbs and fat together).

Eat eggs with bacon, chicken salad with ranch dressing, protein drink with flax or olive oil. For the other, eat chicken and potatoes, chicken and rice, etc, etc.

It's quite simple, and very effective.

Damn dude! Nice work, me and you have the same build, your just a bit ahead of me. Mind showing off some more pics, so we can see different areas of your body? Thanks bro!

Ben

yeah man, excellent work! keep it up! :bb:

Ok, it's time for a little late-season bulk. John's success has inspired me, and with a job that's got me on my feet all day, I've become too skinny. I'll post some before pics when I get the chance.

Wish me luck!

Ok, it's time for a little late-season bulk. John's success has inspired me, and with a job that's got me on my feet all day, I've become too skinny. I'll post some before pics when I get the chance.

Wish me luck!

:gl:

Well I'm glad you have photographic proof of the success of separating carbs/fats.

To anyone who has a meal plan, and eats the same thing everyday, why not make one more small sacrifice & just separate the carbs/fats. It's like cheating how quickly you notice a drop in weight.

Carbs+Fat=BAD
Carbs+Protein... Fats+Protein=GREAT

You look CRAZY AWESOME nate! may i ask height and weight?

excellent work very inspiring

ok a question for nate and all - these results are superb in the short space of time - but i notice that nate was very athletic *before* his fat gain - as was john stone who had similar results during his fat loss

i however have *never* been athletic in the slightest - always overweight / no excercise until i started my program which i guess im halfway through in 12 months

my q is this - is it improbable i / or anyone who wasnt as previously healthy could attain nates results (im also older - 33) were during his time frame if people were to copy his routines??

ta

id say it was possible. Most people who lose weight and end up ripped will prob not have been athletes at some part of their lives. Whether you'd end up with a physique exactly like Nate will questionable though. We're all different so getting exactly the same as someone else may not be possible.

ok guys, just a short update:

workouts have been strong and i've been up about 3-500 calories per day. my weight is up 3 lbs this week but i'm pretty sure it's mostly water.

i managed to snap a quick photo today...i'll add more when i get the chance.

man oh man, i want a body like that

Thanks guys - I've answered your PM's.

This is how you get thick! Only this was about 6 months ago and I've since become a skinny bastard... Even moreso than I am in this shot.

Anyway, I thought this would be fun to share.

One more for now....

This is my brother - in - law Joe over Christmas...He is an animal. He deadlifts <625lbs at 210 lbs. Totally natural.

Damn. Inspiring me to get serious with the weight training! I probably had about the same starting point as you... right now I lost almost 30 lbs, and i have another 8-10 to go. But I am a scrawny bastard compared to you!

One more for now....

This is my brother - in - law Joe over Christmas...He is an animal. He deadlifts <625lbs at 210 lbs. Totally natural.

Nate, you have made awesome progress! Congrats and good luck on your continued progress.

Your pics are a great motivation. I can only hope to make similar progress in weeks and months to come. :D

I'm about to begin a cutting phase myself. Any advice on meals; i.e. timing, foods, supplements?

Also, how do you feel about eating the same thing everyday? How often to you vary your diet? I've heard variation is best for overall nutrition, but I find that most trainers seem to stick to a pretty basic day-after-day-same-meal-plan attack. What do you suggest?

Thanks, and here's to your continued success! :tucool:

This is how you get thick! Only this was about 6 months ago and I've since become a skinny bastard... Even moreso than I am in this shot.

Anyway, I thought this would be fun to share.

Nice, very nice :tu:

Job well done, another great success story to help keep that mind set steady. thanks and once again, as its been said so many times in this thread so far, well done. :tu:

I'm up four lbs. and I've set a goal of a 250 bench by mid-april. Sorry I don't update much, as I'm never able to sit down at a computer.

I replied to a few PM's, though.

wow, even your gym looks in great shape ;)

Hey everyone,

The slow bulking is coming along quite well. It's funny seeing that little bit of fat start to build up on my lower belly. I think I can handle it, though.

I had a great workout yesterday - chest. I had read an article earlier in the day on visualization and I applied it to my workout. I would close my eyes before a set and visualize myself putting up that last grueling rep before I even started the set. I would then start the set keeping that mental picture in mind and bust my little ass until the mental image became reality. It was the most intense mind/muscle connection I've ever had. I don't know if it was a one time thing, but I'm going to try to keep my focus that sharp as I go forward with my bulk.

Thanks for reading and I hope everyone is well,

Nate

Excellent work man. it seems you have made excellent progress. Your arms look wicked & lean in the pic where you're wearing that armani shirt.

Very inspirational. Makes me want to hit the gym harder now and keep at it.

Hey bro, any recent pictures?

Sorry guys, I've been super-busy lately. Trying to keep up.

I managed to snap a picture of my back last night. I'm not so sure i like how it looks compared to same pose taken a year ago which i posted earlier in the thread.

Anyway, I hope you all are good and the diets are in high gear!

I managed to snap a picture of my back last night. I'm not so sure i like how it looks compared to same pose taken a year ago which i posted earlier in the thread.


I think I hate you...

Just kidding of course, my god your arms are awesome!

wow, nate your sholders are huge man. looking good.

Haven't said it, so i'll say it now.

Nice work :nod: shoulders are your best feature (not to downplay the others, they stand out above the rest) :gl: :db:

Thanks for the comments, guys.

It's funny that everyone comments on my shoulders because I HATE training them. I manage to get good workouts in, but man, you can have your side laterals.

:lol:

Thanks for the comments, guys.

It's funny that everyone comments on my shoulders because I HATE training them. I manage to get good workouts in, but man, you can have your side laterals.

I think I hate you...

Just kidding of course, my god your arms are awesome!

haha.. pretty much my thoughts! :D If you hate training your shoulders, I hate to see the parts you DO enojoy training!

Nice picture nate! Killer arms.

A little calfage.

:jumping:

that calf doesnt look little :lol: , it looks freggin massive. How far does the gastroc go down your leg?..it looks like its 2/3s down. Mines just slightly above the halfway mark.. didnt think you could get it as low as that. :bow:

what time do you usually wake up to start your day? thats a big problem i am having, getting to sleep early and waking up early

wow, thats with his foot flat on the ground. u either very lucky or very diligent

more back

more back

Dude, you're like officially making me feel inferior! Great job! Keep it up. You give me something to shoot for. :tucool:

great body, u have worked very hard and its paying off seriously!
Can u dig up any pics of yourself b4 the training when you was out of shape?

i saw ur pic and im working towards that body! im currently 188lbs and its only week 3 and i really wanna look my best for summer and also for my ex cos i was dumped 4 weeks ago and its given me such a motivational boost to get bk into shape and to show her up! Im 19 and at uni and ive cut out bad foods and now just training hard cardio and weights!

any major points to think about in my current position like things to think about?

great body, u have worked very hard and its paying off seriously!
Can u dig up any pics of yourself b4 the training when you was out of shape?

i saw ur pic and im working towards that body! im currently 188lbs and its only week 3 and i really wanna look my best for summer and also for my ex cos i was dumped 4 weeks ago and its given me such a motivational boost to get bk into shape and to show her up! Im 19 and at uni and ive cut out bad foods and now just training hard cardio and weights!

any major points to think about in my current position like things to think about?

Nah man, I can't seem to find any old pics. I wish I could, but alas...

The best advice I can give you is just train hard and stick to it. Trust me, you have all the motivation you need. Good luck!

Holy vascularity!

oh my fucking god. if thats you, oh my god. lol. awesome


i think its safe to say that one thing you have going for you is near godly genetics. so few people coule acquire that even after years of training. grats man. AWESOME work

holy s-......

wow man. i agree though, you must be one hell of a mesomorph

daaaamn.. that arm is insane! Once again you make the rest of us want to cry with envy! :D freakin awesome.

Nate, what does your shoulder workout look like?

Nate - is it possible for you to tell us when & what you ate during this change? I know you mentioned the foods you consumed during this process, but can you go a little more into detail; like what times you also took supplements. Thanks.

Nah man, I can't seem to find any old pics. I wish I could, but alas...

The best advice I can give you is just train hard and stick to it. Trust me, you have all the motivation you need. Good luck!

Holy vascularity!
DUDE! Do you journal? Is it on this site? You've got to tell us what you've been doing to make such impressive progress! What's your diet like? What's your workout like? Give us a peak into your workout and diet week! :tucool: :db:

Alright, alright, I’ll bite.

I’ve got a few extra minutes so I’ll jot a few things about my lifestyle down for you guys.

First of all, I’m not gifted genetically. Believe me. If anything, I have endomorphic tendencies and I have a hard time putting on muscle. What you’re seeing in the pictures is a result of stringent dedication and a lot of patience.

I can’t offer you a magic bullet. Most of what you read in John’s news sections and on various websites across the internet is right. You need to eat six small meals a day. You need to eat a lot of protein. You need to watch your carb intake. Now, I don’t advocate a low-carb diet because I believe it impedes muscle growth. However, I DO advocate a timed-carb intake approach. You need to focus your carb intake around training. Unless I’m trying to gain weight, which I’m really not anymore, I don’t eat carbs after my first meal after training.

I’ll lay out some specifics of what I’m doing right now. I eat about 2,300 calories a day. This really doesn’t change regardless of workout days/non-workout days. I base my diet around things like chicken, cottage cheese, and whole grains. I don’t add any fat to my meals, with the exception of some olive oil to coat the pan for various stir fries. I get plenty of fat from the meat that I eat. I eat pretty much the same thing at the same time everyday. I used to have a weekly cheat meal of pizza, which was homemade, but I don’t even do that anymore. I don’t find it necessary.

For breakfast I have fiber one with yogurt, cottage cheese, and whey. I actually eat a lot of protein bars, which is frowned upon, but it doesn’t hurt me. I’m too busy at work to sit down and eat a full meal. I literally keep them in my pocket and take a bite whenever I can.

As for pre/post-workout, I try to eat about 50 grams of carbs about an hour before training, and somewhere in the range of 75 after training. I also ingest protein with each of these meals. The pre-workout meal will generally contain meat, and the post workout meal is whey with dextrose.

My training is based entirely on instinct. I have set days for certain body parts, but I never know which exercises I’m going to perform until I begin my workout. My split is two days off, one day off. This never changes.

A typical week will look like this:

Monday: Chest
Tuesday: Shoulders
Wednesday: Off
Thursday: Back
Friday: Arms
Saturday: Off
Sunday: Legs
Monday: Chest
Tuesday: Off

And this repeats.

This is all based on a few years of training to find out what works for me.

I like to set goals, but realistic ones. My goal is not perfect, but to be a little bit better than I was yesterday. Perfection is not a realistic goal. No one will ever be perfect, but everyone can achieve a state of contentedness. That’s what I want, to be content. I want to look in the mirror and smile at all of my hard work. Right now, I’m smiling, and I plan to keep it that way.

Sorry this is constructed in a rambling manner, but I’m somewhat busy with my studies right now and this is filling the void of procrastination for the time being. Thanks for reading if you’ve made it this far!

Cheers!

yeah, that helped a lot. informative as hell too. thanks

You've made fantastic progress, very well done indeed! Thanks for the diet/training information too it will no doubt help a lot of people with their programmes.

Nate, what does your shoulder workout look like?

Hey man,

It's never the same. Like I said, I train instinctively. I usually start with a compound movement and move to smaller single joint movements as my workout progresses. A typical day might look something like this:

Overhead BB Press
Upright Rows
Side Laterals
Shrugs

Lets play a game, who can find the most vains in nate's arm :D

Thats some insane vascularity you got there :tu:

Your training routine and diet sound perfect without being overly complex or reliant on supplements-I keep protein bars in my pocket at work too :D

What kind do you eat? I used to eat the protein-rich powerbars but I got really tired of 'em and switched to MLO Protein which has 30g in each-you should try the cookies n' cream flavor-it's not bad.

Nice work on the pipes-the veins are enviable. :tucool:

Your training routine and diet sound perfect without being overly complex or reliant on supplements-I keep protein bars in my pocket at work too :D

What kind do you eat? I used to eat the protein-rich powerbars but I got really tired of 'em and switched to MLO Protein which has 30g in each-you should try the cookies n' cream flavor-it's not bad.

Nice work on the pipes-the veins are enviable. :tucool:

Yeah, I didn't even list the supplements I take. I only use creatine, whey, and dextrose. For the protein bars I eat EAS's carb sense bars. They're the cheapest ones I can find around here that taste the best.

Yeah, I didn't even list the supplements I take. I only use creatine, whey, and dextrose. For the protein bars I eat EAS's carb sense bars. They're the cheapest ones I can find around here that taste the best.
Do you know if those EAS Carb Sense bars have sugar alcohols? Those are usually what they throw in there to give it flavor w/o carbs and they make me run straight to the bathroom. :o

Damn, I want to kill you and cut off your back so I can duct tape it to my own.

Damn, I want to kill you and cut off your back so I can duct tape it to my own.

Yeah, I hear you man. but that's a little too Silence of the Lambs. Don't ya think? :lol:

Yeah, I hear you man. but that's a little too Silence of the Lambs. Don't ya think? :lol:

scary. :)

Just curious, why are all of your back pictures in black and white?

Hey guys!

Long time, no chat. I've been a bit down on training lately, but I've managed to maintain what I have. I think I like it that way.

It's been difficult with school and work and all, but the benefits of exercising and working out far outweigh the pain and suffering you have to go through four days a week.

I hope everyone is doing good and hopefully I'll get the time to post more about what I've been up to.

Take care,

Nate :tu:

i'm sure your still in tip top shape. One of the physiques on this board im aspiring to get. If you have time can you post measurements up?.
Cheers.

I typically don't measure myself, but I will when I get home later today if you'd like.

Which measurements would you like?

hey nate.. post up a CURRENT photo!

Adam

I typically don't measure myself, but I will when I get home later today if you'd like.

Which measurements would you like?

Cheers, if you can do the following, it'd be much appreciated.

Shoulders
Chest
(I know you have a 30 inch waist so i wont ask :) )
Thighs
Calves
Biceps and finally
forearms.

:tu:

hey nate.. post up a CURRENT photo!

Adam

I don't believe I have any current, but I haven't changed all that much. Like I said, my BF% may be a point or so higher.

And reanimated, i haven't had a chance to measure yet, but I could guess?

Arms are about 14 3/4 cold. Sometimes I can get them up to 15 1/2 pumped.

Calves are probably pretty similar, around 15. My quads, I have no clue. Maybe 22?

I've never measured my shoulders, but I think my chest was something like 41 last time I measured it, which was a while ago.

It's freakin' hot out today !

Cheers Nate. I'm surprised you only think your arms are 15 1/2 inches pumped - I would have thought they were bigger from your photos. :tucool:

Cheers Nate. I'm surprised you only think your arms are 15 1/2 inches pumped - I would have thought they were bigger from your photos. :tucool:

Oh, in most of the photos they probably are a little bigger. Like I said I've lost a little bit of weight. I'm more about staying healthy and trim now. My brother in law had me into the bodybuilding thing but it's just not my gig.

I know a shit ton about it, though.

Here's a newer one. You guys will all hate me when I tell you that I haven't trained my shoulders directly in months.

http://img210.echo.cx/img210/8827/back4uj.jpg

hey nate you back and shoulder look really amazing.

Here's a newer one. You guys will all hate me when I tell you that I haven't trained my shoulders directly in months.

http://img210.echo.cx/img210/8827/back4uj.jpg

quality! i dont hate you.

I envy you. *BEEP BEEP BEEP*.

Ok maybe i hate you a little :lol:

Keep it up! :claplow:

Damn, I want to kill you and cut off your back so I can duct tape it to my own.
LOL Put so eloquantly. This post had me rolling. Since I'm replying, Nate I'll second everyone else and say great job, extremely impressive, that's pretty much where I want to be one day.

Daaamn.. Those are some massive shoulders! I'm green with envy! :tu:

Thanks dudes. I actually got inspired today and did a few sets of presses after chest day. Felt pretty good.

i think it's nate's duty to show where he is right now.
front, side, back shots. :tucool:

everyone loves pictures.

EDIT: woops! i didnt see the picture he posted yesterday!! very very impressive.

bump for that :cool: esp a straight on front view and a side view. Your chest in the first pic has a good shape to it, and the area of where your traps, meet your shoulders is nice, so I wonder how it looks just straight ahead.

I'll see what I can do later guys. I don't have a camera right this second.

All right guys, here's a front flexed and a side pose. The contrast is kind of screwy because I messed them up in photoshop, but they look all right.

http://img79.echo.cx/img79/982/chest9bs.jpg

http://img79.echo.cx/img79/7816/nate1hz.jpg

:tu: :spaz:

:claplow: DAMN DUDE!!

OMG that is amazing work Nate very impressive!

ahhhhhhh... we finally find out how nate obtained a perfect body... thanks for being honest man. :tucool:

all joking aside - amazing.
are you getting back into lifting/bodybuilding again?

also - if you ever find you'r having problems talking to the ladies, try bar hopping without a shirt on.

Heh, I actually wish I knew what the hell I was doing with photoshop.

Umm, lifting and bodybuilding aren't really my thing, although I do still lift three days a week. I'm just looking to maintain, which I've found to be far more difficult than having a specific goal of losing or gaining - It's tough being content. :d_frown:

Here's a newer one. You guys will all hate me when I tell you that I haven't trained my shoulders directly in months.

http://img210.echo.cx/img210/8827/back4uj.jpg

Now THAT would make a delicious high-protein snack! :spaz:

thankfully that one's a girl

thankfully that one's a girl

:D

One more:

http://img178.echo.cx/img178/6312/17575364sj.jpg

I like that one. :eek: :spaz:

not bad, not bad..
you could say that, i think 'holy sh!t' would fit better!

One more:

http://img178.echo.cx/img178/6312/17575364sj.jpg

I like that one. :eek: :spaz:

:eat:

I'd take a picture of my quads, but they're embarrassing.

if you post ur quads, i'll post mine side-by-side.
that way, you'll look like swolecat.

Heh, well, I posted them earlier in the thread, but I haven't been training them nearly as often or with anywhere near the same intensity as I used to.

so, what, you just don't train so hard? just more casually now?

looking damn good man!!!

aww dam i was happy until i saw your pics, of well more motivation lol :p

Well, that is me in 5 years. I'll post my pics when i'm done with my growth spurt ;).

Well, that is me in 5 years. I'll post my pics when i'm done with my growth spurt ;).

:p :nod: :lol: i know the feeling.

so, what, you just don't train so hard? just more casually now?

It's not that I don't train as hard, I'm just not as gung-ho about it as I used to be. I've learned to balance my eating habits and my efforts in the gym into something that I hope I can maintain for a lifetime. I've seen too many exercisers push too hard for too long and get burned out. It's all about balance.

Take right now for example - I enjoy riding my road bike. I challenge myself day in and day out. After a while, I'll probably get sick of it and take up something else.

I only lift three days a week now. I've found a lot of training to be extraneous and unecessary. And it's not because I have good genetics; I don't. I've just learned my body, and that should be the most important goal of any health minded individual.

Think long term.

aww dam i was happy until i saw your pics, of well more motivation lol :p

Don't let it discourage you. Use it as motivation. Consistency.

You are a new source of inporation.
congrats on your achievements.

work in progress (http://forums.johnstonefitness.com/showthread.php?p=160554#post160554)

Very impressive, you are a source of inspiration.

Here's a newer one. You guys will all hate me when I tell you that I haven't trained my shoulders directly in months.

http://img210.echo.cx/img210/8827/back4uj.jpg

Dang Nate! Your physique is really improving. I'm very impressed. Keep up the good work, ok?!

- Skip :)

:tu:

Way to go.
Really cool shoulders too.

Here's a newer one. You guys will all hate me when I tell you that I haven't trained my shoulders directly in months.

http://img210.echo.cx/img210/8827/back4uj.jpg

HOLY CANTALOPES!!! You sure have some great shoulders there!

Woah! dude! you have just been added to my inspiration list! :tu:

I suppose I'll give a small update about what I'm up to health and fitness wise lately.

As for weight training, it's become more of a hobby than a passion. I still train three days a week, but I do it mostly for the comeraderie and to maintain what I've achieved. I've found it to be effective in doing just that.

My split is as follows:

Tuesday: Chest/Shoulders (If I feel like it, which is rarely)
Thursday: Back/Hamstrings (sometimes I'll throw in some quad/calf work)
Saturday: Arms

This schedule is by no means set in stone, and some weeks I'll throw in an extra day or something. One thing I never, ever do is miss a day.

I've been biking about 4 days a week, around 20 miles at a whack. I enjoy it and I have a partner who is just starting out on her path to a healthier lifestyle, so it's fulfilling to be an inspiration and a source of motivation for her.

My diet is so locked in that I don't even think about calories or macronutrients anymore. I know what I need to eat and when I need to eat it. I still rely on protein bars and beef jerky as my main on the go snacks despite the poor nutrient content of the protein bars and the high sodium content of beef jerky.

If my thoughts can culminate in succinct advice, it would be this: Don't go on a diet; rather, discover a fulfilling lifestyle that allows you to enjoy the foods you enjoy while maintaining a healthy body. This doesn't necessarily mean a ripped six pack or 22 inch arms. Believe me, I've been shredded to the bone and I tired of it rather quickly. This journey is far more enjoyable if you find balance. If you learn your body and learn what's healthy for it, the journey becomes easier and a more reasonable body is readily attainable.

We're in this for the long haul. I think (although i can't speak for him) that John has been finding a nice content balance for himself that differes greatly from his initial journey. It takes time, and it takes dedication, but if you're persistent, and if you're determined, you can achieve whatever goal you might have taped on your refrigerator. Now go do what you love.

Awesome advice. In everything there must be balance. :)

Keep us posted on your progress. Your physique is enviable and I'm inspired by the progress you've made over the years.

- Skip :)

I'll agree-that's the best fitness advice I've read in a long time, and I've read a lot.

I like the part about never missing a day-I feel like I get more workouts in trying to work out three days solid every week than when I try to do 5 or 6 then fall off the wagon for a month because of disintrest.

Good post.

Awesome advice. In everything there must be balance. :)

Keep us posted on your progress. Your physique is enviable and I'm inspired by the progress you've made over the years.

- Skip :)

Wow, thanks Skip. I find it remarkable that I'm able to inspire someone who has refined their own physique as much as you have.

:tu:

I'll agree-that's the best fitness advice I've read in a long time, and I've read a lot.

I like the part about never missing a day-I feel like I get more workouts in trying to work out three days solid every week than when I try to do 5 or 6 then fall off the wagon for a month because of disintrest.

Good post.

Thanks.

It's true. I think a lot of people spend to much time thinking about doing things as opposed to just doing them.

I've also found it's best to have a partner in everything that you do.

As for today, I trained shoulders. :p I was dragged by my brother in law kicking and screaming, but I went, and we had a fantastic workout.

I just wanted to add a little bit to what I said yesterday. . .

Some people may have read my advice and thought “well, that’s easy for you to say. You’re there; you’ve achieved a respectable physique. If only it were so easy for me.”

I’m here to tell you that it really is that easy. All you have to do is stay consistent, and make it a lifetime goal. Make it a goal to heal yourself via introspective and enjoyable means. Make it a goal to get up every morning and take a walk, to breathe the fresh dawn air. Make it a goal to better yourself everyday; to be stronger mentally, physically, emotionally, and spiritually. Make it a goal to achieve things that others deemed impossible, just to spite them. Make it a goal to increase the happiness of others around you, to smile. Make it a goal to forgive the guy in the gym for talking on his cell phone when you’re trying to rip out your last set of deadlifts. Make it a goal to say no to a piece of office party cake and not feel guilty about it, and make it a goal to say yes to a piece of office party cake and dismiss that same guilt.

If you do these things, and if you’re able to summon true inspiration from your surroundings and the support of your close friends, then you won’t even have to think about achieving your health and physique goals. It will be a welcome side effect. :tu:

tomorrow is now.
the future is just a bunch of empty slots like today, giving you another chance to slightly better or worsen your yourself, or just another repeat.

Nice addition. I nearly got choked up writing that last post. :d_frown:

I can't always follow the same rules I preach from time to time, but I try my damnedest and I think I do all right.

Dude - all I can say is you look awesome!

Hey Nate,

when you were cutting how long were your resistance training?
How did you get 2300 as your cutting intake? thx

Hey Nate,

when you were cutting how long were your resistance training?
How did you get 2300 as your cutting intake? thx

How long were my workouts?

Typical - 45 minutes to an hour. I was using caffeine drinks back then, and I'd usually have a lot of spare energy which I used on the punching bag. :)

And as for how I came to eat 2300 calories - I went on a 'diet' before I really understood what I was doing, and it was working. When I started tracking calories I realized I was successful at that number, so I just stuck with it.

The only reason I tracked calories to begin with was to build discipline. I find it pointless now (since I've learned my body and developed the discipline and balance to maintain).

cheers.

Cheers for that Nate. Helpful stuff!

Now THAT would make a delicious high-protein snack! :spaz:
I was thinking more of .... "NATE - It's What's For Dinner" :D

NATE...BEEF....same stuff.... :o

Shannon
(sorry guys...its 2:25am and I was just reading the glute (http://forums.johnstonefitness.com/showthread.php?t=18572&page=1&pp=20) thread....shouldn't have had that last drink.....)

Hello John Stone Fitness'ers! (It sounded better than "Hello John Stoners :lol: )

I just wanted to drop in and give props to John for taking all the time to build a tremendous community while continuing to maintain a healthy and active lifestyle. He has been a remarkable inspiration to many.

I also wanted to pay homage to where it all began for me by giving a little update. I have been at the weight game for a long time now and while I haven't gotten "huge", I have managed to maintain, year round, a physique that I am incredibly proud of. Cheers Everyone. :tu:

http://farm3.static.flickr.com/2260/2517461160_0cb77b1d5a.jpg?v=0

http://farm3.static.flickr.com/2092/2516639525_5fc33127b5.jpg?v=0

http://farm3.static.flickr.com/2189/2516639577_b9171e4946.jpg?v=0

http://farm3.static.flickr.com/2162/2517461070_641b04590e.jpg?v=0

I have been at the weight game for a long time now and while I haven't gotten "huge", I have managed to maintain, year round, a physique that I am incredibly proud of.

You can say that again, your back is thick :tu:

and while I haven't gotten "huge"

Well, your definition of "huge" and mine differ a lot.:nod:

Congrats on the GR8 work, N8.

Well, your definition of "huge" and mine differ a lot.:nod:

Congrats on the GR8 work, N8.

Haha, that's true. It's different for everyone!! I think your back looks great!

Our backs are similar. It's just I was born with freakish front delts so it makes everything look bigger. It's all about the illusion of size!!

We all have different goals and expectations, but the only thing that matters is staying happy and staying consistent.

Cheers,

:claphigh::claphigh:

UPDATE!! Shows how much I pay attention!! I didn't realize that was MY back compared side to side. Haha, thanks for doing that man, I appreciate it. And I guess I have packed on some size, huh?? A true testament that consistency is king!!:tu:

UPDATE!! Shows how much I pay attention!! I didn't realize that was MY back compared side to side. Haha, thanks for doing that man, I appreciate it. And I guess I have packed on some size, huh?? A true testament that consistency is king!!:tu:

:lol::lol::lol: That's hilarious. I wondered why you thought my back was similar to yours. And yes, Nate, you've gotten BIG.

:lol::lol:

Another interesting fact is that I'm pretty much the same weight. I fluctuate a pound or two here or there, but overall I've slowly added muscle mass and hardened up. When I can't scratch my shoulder I know it's time to throttle back a bit!!! :lol::tu:

Hey Nate. I haven't been to this site in a while, and figured I'd drop in. I had subscribed to your thread ages ago and it showed an update.

Mindblowing work dude, true congratulations. I clicked on the first page just to see the difference. Unbelievable!

Hey Nate. I haven't been to this site in a while, and figured I'd drop in. I had subscribed to your thread ages ago and it showed an update.

Mindblowing work dude, true congratulations. I clicked on the first page just to see the difference. Unbelievable!

I appreciate that man, thank you :)

I didn't even realize I had gained so much size until I referenced this thread... If nothing else I hope it can serve as example that consistency and dedication truly pays off!!

:tucool::tucool::tucool:

Hey Nate!
Man I can't tell you how much this thread has motivated me to stick to a clean diet. I'm a dietetics major who has a nasty tendency to splurge on Chex Mix and Mike n' Ikes! I know what I should be eating the problem for me has been consistency. Thanks for the inspiring!

You do have the genetics, trust me. But I'm sure your dedication and commitment played the major role.

http://farm3.static.flickr.com/2162/2517461070_641b04590e.jpg?v=0


Right there. My goal for my back. Someday :dreamy: