45 days later...Now with pics of before and after

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gregshin

Diamond Member
Jul 13, 2000
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okay so i got measured at 24hour fitness. and it wasnt pretty...i wasn't fat or chubby but i knew i was out of shape and untoned. i'm 5'9 and i weighed in at 153lbs. and my body fat was at 24.7%. So i decided to workout via circuit training which is a mixture of cardio and weights for 1 hour only 2 days out of the week. somewhere in that week i had a day of cardio...either it was my bball game or my own running/abs workout. My diet plan was to consume anything i wanted but keep it under 2500 calories a day...so i was eating pizza, burgers, etc.

Here are the results...i lost 2inches in the waist and gained 2inched in the chest and i lost 10% extra body fat so i down to 14% body fat. The best part is that i GAINED 5lbs and im stronger. I'm now gonna try to hit the gym 3 times a week still have the same diet. hopefully 45 days later i will have gained another 10lbs of muscle but still be leaner and toner and 7% bodyfat. if you guys have questions about my workout plan or diet hit me up or PM me.

BEFORE PICS

After pics

After pics2

 
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Turin39789

Lifer
Nov 21, 2000
12,218
8
81
Did you come up with the plan yourself?

What did you eat on a typical day?

How long did this process take? - doh 45 days

What specific cardio/weights did you do?

 
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gregshin

Diamond Member
Jul 13, 2000
3,273
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Did you come up with the plan yourself?

I looked at books and magazines the hard part about the excercises is being unfamiliar to them and thinking it's not working...believe you train and focus hard enough you will feel it. i mean i didnt care if looked like a wimp with small weights but i really wanted to focus and feel the burn and the muscles fatigue to work out the proper way. and this is right after work with everyone around...no pain no gain and dont care about what other people look at you...now im starting to hit heavier weights but still keep it resonable to get leaner and and toner but still gain muscle

What did you eat on a typical day?
I always ate breakfast...mostly it was hot oatmeal with a bit of milk and some fruit or sometimes even mcdonalds but that was maybe 3 times. and then a snack 2 hours later like a protien bar or a banana. then for lunch it was a salad, or a burger, pizza, pasta, just depends on what i wanted...but i watched how much i ate of it. And then for dinner i ate whatever i wanted (sensible tho) but again i watched the portions.

What specific cardio/weights did you do?
Lets see the first 10min i hit a treadmill, or bike, or stairclimber to get my heart rate going.
Then i would just do workouts that hit the body all over usually. For example I would do a pushup...but when im at the up position i would bring in my legs for a cruch a few times and then hold my core tight for 10 seconds and then repeat for like a minute. SOmetimes i would just hit the free weights but mostly it was total body circuit training hitting 2-3 muscles at a time for faster results. Oh here's a nother one....i would get a 15lb ball hold it over my head and sprint up flights of stairs as fast as i can for 1 minute and then at the end punch 20 times (hook shots to work the side abs) theres a lot more i could share.

Originally posted by: Turin39789
Did you come up with the plan yourself?

What did you eat on a typical day?

How long did this process take? - doh 45 days

What specific cardio/weights did you do?
Click to expand...

 
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platinumike

Platinum Member
Nov 18, 2004
2,114
3
0
congrats. However. You wont be seeing 170lbs 7% anytime soon. If you wanna gain 10 lbs your gonna have to either bulk or bulk very slowly and gradually. By bulking I mean adding more calories to your diet.
 
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gregshin

Diamond Member
Jul 13, 2000
3,273
0
0
Originally posted by: platinumike
congrats. However. You wont be seeing 170lbs 7% anytime soon. If you wanna gain 10 lbs your gonna have to either bulk or bulk very slowly and gradually. By bulking I mean adding more calories to your diet.
Click to expand...

yeah i realized i need to acutally eat more lol. but i still want to stay lean and toned
 
dbk

dbk

Lifer
Apr 23, 2004
17,685
10
81
I'm sure when you see even better results, you'll change your diet. 7% will require that also.
 
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Glayde

Senior member
Sep 30, 2004
554
0
71
Yeah I don't see a ton of difference in the pictures either.
(Except the females in the pictures seem to improve along the timeline)
 
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slikmunks

Diamond Member
Apr 18, 2001
3,490
0
0
wow, you must've been really skinny/not muscular when you first started...

i can't see the pics being that i'm at work right now, but myself, i'm 5'10, 178, decent build... i don't know what my bodyfat % is, but i've got a 4/6 pack depending on the season... i cycle about 70 miles a week, play ball about 2-3x/week usually for a good 2 hours or so, and i lift on off days... for you to be 5'9 153... AND almost 25% bodyfat... that's nuts...!!

but more important than your crazy numbers is that you're eating more sensibly and exercising/working out... the hardest part is continuing to go to the gym!!
 
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gregshin

Diamond Member
Jul 13, 2000
3,273
0
0
Originally posted by: slikmunks
wow, you must've been really skinny/not muscular when you first started...

i can't see the pics being that i'm at work right now, but myself, i'm 5'10, 178, decent build... i don't know what my bodyfat % is, but i've got a 4/6 pack depending on the season... i cycle about 70 miles a week, play ball about 2-3x/week usually for a good 2 hours or so, and i lift on off days... for you to be 5'9 153... AND almost 25% bodyfat... that's nuts...!!

but more important than your crazy numbers is that you're eating more sensibly and exercising/working out... the hardest part is continuing to go to the gym!!
Click to expand...

yeah i was untoned and had a gut...its amazing how much working out 2 times at the gym hard and then playing cardio sports once or twice a week in there plus a sensible diet can do wonders
 
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