Im 46 years old 5ft 7in, pic of latest, after 1 year of hard work
- Thread starter Chillen
- Start date
Unfortunately no. However, I do have one from march 06, which clearly shows the 10lbs of flab in the 2nd pair and the lower ab area though. I am going to post this to my profile soon.
Hey, e-mail me and I will reply and send it real quick. Now remember this needs to be talyored to YOU, and some adjustments made to get you started.
Hey, e-mail me and I will reply and send it real quick. Now remember this needs to be talyored to YOU, and some adjustments made to get you started.
Hey Chillen!
Your achievement is incredible, and I feel bad for adding to the list of requests you seem to be burdened with, but would you mind emailing me your spreadsheet? I would really appreciate it!
robert.taussig@gmail.com
Your achievement is incredible, and I feel bad for adding to the list of requests you seem to be burdened with, but would you mind emailing me your spreadsheet? I would really appreciate it!
robert.taussig@gmail.com
LOL! (on the pics) 
I am here to help. No problems on the requests. You just need to remember that the spreadsheet needs to be adjusted to your activities to obtain your own cap limitations (or APPROXIMATED MT line). And, as time goes by CHECK the results in the spreadsheet with REAL PHYSCICAL results and make adjustments.......I can help set this up.......if you wish. Remember when we are talking calories, its basically an approximation thing but within online information (from good sites) we can get a fundelmental idea.
I am here to help. No problems on the requests. You just need to remember that the spreadsheet needs to be adjusted to your activities to obtain your own cap limitations (or APPROXIMATED MT line). And, as time goes by CHECK the results in the spreadsheet with REAL PHYSCICAL results and make adjustments.......I can help set this up.......if you wish. Remember when we are talking calories, its basically an approximation thing but within online information (from good sites) we can get a fundelmental idea.
Okay, I found the pic from last year(last year with face), look at the lower abs (lots of fat there), and then look up, HUGE DIFFERENCE than today.
I have uploaded it (last year with face) and another one, where I was a bit smoother, but abs were clear, if you understand what I mean (december 06)
Let me know whether you can view them
Just add about 15lbs to the first pic(last year with face) to get an idea where I started from.
Dont pau attention to the date in the photo, it was wrong in the camera.
I think from the pics, it is fundelmentally CLEAR, ITS THE DIET and a ratio of removing the fat from the abs (at least with me). Honestly, it was very hard and still is hard to get rid of the lower end.
The pic (last year with face) is about march 06, and the other December 06, so I had to have patience, lots of it. (and this is an understatement, lol)
I just posted this because someone had asked.
I have uploaded it (last year with face) and another one, where I was a bit smoother, but abs were clear, if you understand what I mean (december 06)
Let me know whether you can view them
Just add about 15lbs to the first pic(last year with face) to get an idea where I started from.
Dont pau attention to the date in the photo, it was wrong in the camera.
I think from the pics, it is fundelmentally CLEAR, ITS THE DIET and a ratio of removing the fat from the abs (at least with me). Honestly, it was very hard and still is hard to get rid of the lower end.
The pic (last year with face) is about march 06, and the other December 06, so I had to have patience, lots of it. (and this is an understatement, lol)
I just posted this because someone had asked.
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Rob, I sent you the spreadsheet. Like I stated in the e-mail, you have to remember to talyor the actvity numbers to what you do.
On the month (day to day) calculation, I presently use a more extensive system. If you look at the Novemeber example in the spreadsheet, you see various combinations of work/wo's, off day/wo's. I now have it broke down a bit more to fit my life style better than the one that November EXAMPLE shows. I can send a copy of this to show you the difference. This can work, but must be adjusted like said many times.
On the month (day to day) calculation, I presently use a more extensive system. If you look at the Novemeber example in the spreadsheet, you see various combinations of work/wo's, off day/wo's. I now have it broke down a bit more to fit my life style better than the one that November EXAMPLE shows. I can send a copy of this to show you the difference. This can work, but must be adjusted like said many times.
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Thanks a lot dude! I have to jump on a plane to Europe right now, but I'll look at it more in depth when I land. It looks incredible at first glance, though. How long did it take for you to make? I've made excel spreadsheets for purposes similar (very rough comparison) for other things, but not this complicated!
good show Chillen, we ahve the same mentality...
I plan on being int he best shape of my life at 40, (currently 37) so I am getting started now, I think I am getting close to it, and my wife is certainly noticed who thought I was crazy at first. I think this forum is a great motivator
I plan on being int he best shape of my life at 40, (currently 37) so I am getting started now, I think I am getting close to it, and my wife is certainly noticed who thought I was crazy at first. I think this forum is a great motivator
A little too buffed. It doesn't appeal to me as it looks somewhat artificial...sorry.
I did and you were right, it looks very complicated. I tried counting my calories yesturday and it doesn't really work out for me. I tend to snack (healthy) and make my meals out of scratch, so it is hard to be accurate. I'm seeing some great progress this week (will take pics tonite). I'm not going to use the spreadsheet and continue on doing what works for me. But looking at yours gives me some good ideas.
I guess I might make one when I have a more structured lifestyle, but as of lately I have been "flying by the seat of my pants." lol
Goonie, you should check out Fitday.com . Create a free account and you can track things. They have caloric amounts for all sorts of food, so it can give you an idea of how much your eating even if you make it yourself. You can even add your own food. It's a great site.
i have to say it myself u got some ripped abs for ur age heh
only 15 here and have a lil problem getting my lower abs to show up j/w wat exercises you do to get them?
only 15 here and have a lil problem getting my lower abs to show up j/w wat exercises you do to get them?
MMAFighter 16: The exercises only played a MINOR ROLE. DIET DID 90 or more percent of the work. If you look at the photo of march 06 you will see the TOP ROW while the bottom row are covered with a layer of fat, and I SLOWLY LOST the fat between that photo and the one in Dec 06 (took several MONTHS). I believe judging from myself and these photos, that the abs were always there they were just covered, and the abs excercises just added some strength and minor depth improvements as the fat came off.
Goonie: Yes, it can get a little involved when it gets taylored to the person; however, with me being this involved in my caloric intake versus whats going out, I have managed to KNOW (by making minor adjustments along the way)how many calories my body is burning per day based on activity levels.
Thus I know the rate of calories burned in approximately 24 hours, and when I decide to gain a bit of weight, I now know the BASE (Or MT) exactly taylored to myself as I learned through trial and error while in deficit what this IS.
THus I can use this MT Line (as I currently do) and go a bit over (because I KNOW the limit to go over to gain weight based on what I am doing), a couple hundred calories to try to gain muscle (then track) and limit fat accumulation (which I dont want AT ALL).
This tacking in excel has allowed me to LEARN ALOT about my bodies reaction to differing caloric levels,and I KNOW what it does, and I LIKE THIS.
For example: keeping the diet CLEAN, I can eat 1900 to 2,000 c per day, and lose weight. And, this caloric intake IS NOT starvation by any means; however, its BELOW my MT line, and I lose weight slowly, but it does drop. Sometimes I may go OVER 2,000 dependent on the calculation that day (say 2100 to 2200) and STILL be under MT line and lose weight (at 154lbs). This is what knowing your own body will do for you.
I tend to favor the higher end of the deficit range for myself to minimize muscle loss (and I weight train), and I know this slows the rate of fat loss, but I like offsetting difference though.
But if its not for you I understand, the main thing is reaching your goals what ever this takes (reasonably) to get it accomplished. Yes there may be a tracking system that you like more. There are many out there. GOODLUCK GOONIE!
Goonie: Yes, it can get a little involved when it gets taylored to the person; however, with me being this involved in my caloric intake versus whats going out, I have managed to KNOW (by making minor adjustments along the way)how many calories my body is burning per day based on activity levels.
Thus I know the rate of calories burned in approximately 24 hours, and when I decide to gain a bit of weight, I now know the BASE (Or MT) exactly taylored to myself as I learned through trial and error while in deficit what this IS.
THus I can use this MT Line (as I currently do) and go a bit over (because I KNOW the limit to go over to gain weight based on what I am doing), a couple hundred calories to try to gain muscle (then track) and limit fat accumulation (which I dont want AT ALL).
This tacking in excel has allowed me to LEARN ALOT about my bodies reaction to differing caloric levels,and I KNOW what it does, and I LIKE THIS.
For example: keeping the diet CLEAN, I can eat 1900 to 2,000 c per day, and lose weight. And, this caloric intake IS NOT starvation by any means; however, its BELOW my MT line, and I lose weight slowly, but it does drop. Sometimes I may go OVER 2,000 dependent on the calculation that day (say 2100 to 2200) and STILL be under MT line and lose weight (at 154lbs). This is what knowing your own body will do for you.
I tend to favor the higher end of the deficit range for myself to minimize muscle loss (and I weight train), and I know this slows the rate of fat loss, but I like offsetting difference though.
But if its not for you I understand, the main thing is reaching your goals what ever this takes (reasonably) to get it accomplished. Yes there may be a tracking system that you like more. There are many out there. GOODLUCK GOONIE!
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After spending an hour or so reviewing personal data on the caloric equations, and my progress (physical, Im in my 6 week review process).
Instead of tweaking my diet (which I think is already good, though no diet is perfect), I decided that Im going to do a 9 day cycle (s) of zig-zag, and see how my body responds, and do 9 day reviews (because if its wrong, wont take that long to go back, and my body sems to re-act in this type of swing most of the time).
Purpose is to gain a SMALL amount in the chest area, THUS weight, without any fat accumulation. Now I know I will gain elsewhere, but the focus is the chest, just like my abs were before, and now I KEEP what I have in the abs, and introduce a very small surplus in the 9 days in 3 day intervals, and keep the deficit days at the higher end meaning about -300 to -250 or thereabouts. Im going to CUT the fat ratio down (good fats), a small ratio, increase protein .3 grams (1.3, and more dependent), and keep carbs at an average to maintain energy. Keep taking Flax Seed, and Fish oil's.
My body hasnt seen a surplus in QUITE SOME TIME, so it may be interesting and I have to be careful. AND I ROCKET OFF, for the plan for JUNE, and partial July.
Im not focusing on arm growth for a variety reasons, but I am going to work them hard and see what happens with the small introduction of surplus.: Isnt arm size closely related to weight and size of body? ANy thoughts on this? I havent seem any skinny persons with what a person would call GUNS, have you? I mean with things considered equal and person training. Mine are presently 15". cold. I dont measure them (normally), as this isnt my goal, but I do progressively overload them and train them equally as the rest.
FEEL THE POWER, BE THE POWER, Just DO IT! YOU WILL BE THANKED 10,000 TIMES OVER....ROCK ON!
I am going to also introduce a differing system on the chest (as a differing stumulous), and a tier system on the MP's, and another different system on the back, and a different approach on the Tris, to encircle (with proper rest), a progressive but improved strength on the bench (and the hope is growth as well), we shall see. Abs will stay the same, with the exeption, I am adding russian twists on crunch week (and removing another), Mix it up, Baby! LOL
Instead of tweaking my diet (which I think is already good, though no diet is perfect), I decided that Im going to do a 9 day cycle (s) of zig-zag, and see how my body responds, and do 9 day reviews (because if its wrong, wont take that long to go back, and my body sems to re-act in this type of swing most of the time).
Purpose is to gain a SMALL amount in the chest area, THUS weight, without any fat accumulation. Now I know I will gain elsewhere, but the focus is the chest, just like my abs were before, and now I KEEP what I have in the abs, and introduce a very small surplus in the 9 days in 3 day intervals, and keep the deficit days at the higher end meaning about -300 to -250 or thereabouts. Im going to CUT the fat ratio down (good fats), a small ratio, increase protein .3 grams (1.3, and more dependent), and keep carbs at an average to maintain energy. Keep taking Flax Seed, and Fish oil's.
My body hasnt seen a surplus in QUITE SOME TIME, so it may be interesting and I have to be careful. AND I ROCKET OFF, for the plan for JUNE, and partial July.
Im not focusing on arm growth for a variety reasons, but I am going to work them hard and see what happens with the small introduction of surplus.: Isnt arm size closely related to weight and size of body? ANy thoughts on this? I havent seem any skinny persons with what a person would call GUNS, have you? I mean with things considered equal and person training. Mine are presently 15". cold. I dont measure them (normally), as this isnt my goal, but I do progressively overload them and train them equally as the rest.
FEEL THE POWER, BE THE POWER, Just DO IT! YOU WILL BE THANKED 10,000 TIMES OVER....ROCK ON!
I am going to also introduce a differing system on the chest (as a differing stumulous), and a tier system on the MP's, and another different system on the back, and a different approach on the Tris, to encircle (with proper rest), a progressive but improved strength on the bench (and the hope is growth as well), we shall see. Abs will stay the same, with the exeption, I am adding russian twists on crunch week (and removing another), Mix it up, Baby! LOL
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Well, I introduced my FIRST Surplus that my body hasnt SEEN in at least 6 months: (I ate CLEAN OF COURSE, low carb, and yes it was before bed, as my 24 hour clock ended at 12a or midnight, and I scheduled the 5th and 6th as the introduction days). Caloric MT limit: 2560 (normal deficit range 1800+ to 2000+), intake 3,050 (everything, I ate, was logged to track and corelate body response, a KEY THING)
I woke up swelled up like a balloon!, I felt fuller and thicker all over my upper body, with the exception of the Torso, albeit leaner, and looked great!
Since it was the first day, I sort of expected my body to be a SPONGE and siphen all the extra calories (and nutrients), man it sure did. Felt like sponge bob (LOL) (about 500 over MT, BUT when you add the deficit limit, its over 1,000c than it normally gets).
As planned, I take advantage of this caloric soaking (and nutrient swelling with water), and do Bench and Squat (busting the sweat with those Squats (lol, I hate them, but do em, as they do the body GOOD!) this morning, and do expect good things. One more day with +500 over MT, then back to 5 days in deficit at the mid to high end of the caloric deficit range),,,,,,,,,,,,,AND WE ROCK ON, and just DO IT! I'll keep ya posted of the progress. Im giving it 9 days before FIRST evaluation (im just looking at fat accumulation, not necessarly growth this early on, have to be careful I do not accumulate unwanted results like fat increase, and is the reason for 9 day intervals)
I woke up swelled up like a balloon!, I felt fuller and thicker all over my upper body, with the exception of the Torso, albeit leaner, and looked great!
Since it was the first day, I sort of expected my body to be a SPONGE and siphen all the extra calories (and nutrients), man it sure did. Felt like sponge bob (LOL) (about 500 over MT, BUT when you add the deficit limit, its over 1,000c than it normally gets).
As planned, I take advantage of this caloric soaking (and nutrient swelling with water), and do Bench and Squat (busting the sweat with those Squats (lol, I hate them, but do em, as they do the body GOOD!) this morning, and do expect good things. One more day with +500 over MT, then back to 5 days in deficit at the mid to high end of the caloric deficit range),,,,,,,,,,,,,AND WE ROCK ON, and just DO IT! I'll keep ya posted of the progress. Im giving it 9 days before FIRST evaluation (im just looking at fat accumulation, not necessarly growth this early on, have to be careful I do not accumulate unwanted results like fat increase, and is the reason for 9 day intervals)
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