b4 & after pics

S

scubadude

0
Well about 4 mos. ago I made up my mind to really get serious about getting back into shape so heres some before and after pics...the first one (me on the right w/the fish) is from a couple of years ago but I have looked like that and weighed about 180lb for a while and the 2nd one is me just the other day. Im now @ 155lb and 14% body fat....Question is cardio or weights now? I have been serious cardio only for almost the past 3.5 mos and now im about 50/50 on my workouts. I have been toying around w/ plyometrics and HIIT, I work out atleast 5x's a week.
 

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First, Welcome.

Great pics, and thanks for sharing them with us.

Whats your diet like, I dont think you mentioned this.
 
You work out 5 times a day? How is that even possible?

I'd suggest cutting down on your cardio and pick up the weight training a little more because it looks like you've lost muscle to me.

What does you diet look like?
 
i have to agree with ccr cut down on the cardio and pick up the weights def got some muscle loss
as for working out 5x a day i hope u ment 5x a week
also how tall are u u look heavier than 155lbs?
post ure diet and routine
 
Thanx chillen :)
ill take that as a compliment comin from you dude!

heres my diet/work-out schedule

morning (6:30-7:00am)
bowl of oatmeal w/blueberries and flax seed
1 cup of coffee w/ splenda and half and half

7:30 -10:00 am
Workout

30min-1hr of cardio, this is usually eliptcal machine first for atleast 20+min then a bike or jogging @ 5.5 mph for about 20+ min
Then I do weights usually upper body one day and lower body next day for about. This has pretty much been my schedule for about 3 mos now but about a week or so ago I started to concentrate a little more on weights and even started doing some plyometric pushups, and do weight assisted chinups and dips (usually do about 4 or 5 of each w/no assist then do a few sets of assisted). Im @ 14% body fat and was wanting to get down to about 12 or 11 but I guess that extra 2-3 % can be shaved off during lifting? been just now playing around more with body movement exercises like plank, sideplank, lots of ball exercises like crunch, transfer-crunch, medicine ball side-side crunch. Im trying to work my core more ....Is that a good goal? If so any advice would be appreciated.

usually around 11am-1pm I have lunch wich usually consist of 1 or 2 turkey sandwiches with whole wheat bread, vegenaise and a handfull of soynuts and an apple sometimes I have a large salad instead of the sandwiches.

usually around 6:30pm -7:30pm I have dinner which is usually (6 out 7) pretty healthy like a serving or two of bonless,skinless chicken-bbq w/green beans, salad. Or fish w/vegetables and the 7th day which i call splurge day can sometimes be healthy too...but more red meat, potatoes, pasta, cake...ya know all the stuff that i pretty much stay away from the other 6days.

I do have a hearty appetite and have done alot of substitution over the past 4 mos....I virtually dont eat fast food anymore....maybe once or twice a month and then Im very leary about what I eat...like I will order the chicken sandwich and dont do fries anymore. Alot of my reasons for trimming down where cuz I had sleep apnea...im also dealing with other issues like I quit smoking about a month ago.

There are some days when I dont make it to the gym so I will jog outside for atleast a mile and then work out on my speed bag for about 30minutes but that is usually few and far between.

I also usually do 6-8 laps in the pool 6 out of 7 days.

I would love to shoot for the rock hard abs like chillen has :) but more important than that to me is to get in the best physical shape I can be in and balance it with nutrition so I can have stamina, endurance, strength, and speed. You guys know....I want the whole ball of wax and I have the drive I just need a little direction.

P.S. on a side note I quit my job over 3 mos ago and am now going to school to become a massage therapist, and will soon be going to school (i think) for a physical personal trainer as well, Im thinking of going with AFAA, or ACE. So you guys can comment on that if you want too :)

And yes that was a typo....I work out 5 days a week NOT 5x's a day....sorry
 
I think you're not eating enough, if you go a site like you'll be able to keep track of what you're taking in each day, to lose weight and limit muscle atrophy you only need to cut about 500 calories from your maintenance level.

Other than that maybe think about eating 5-6 meals a day rather than 3, giving your body a constant fuel supply actually helps you lose weight as you're giving it less reason to store fat.

And I'd swap the weight training and cardio around so you do the weights first otherwise you'll be too fatigued to get the most out of them

My $0.02 :)

Oh yeah, and to work your core you'll find squats and deadlifts to be far more effective than crunches
 
Good work. Might make the pictures a little bigger if you could. You should lift that way you are able to burn some more fat. Use Fit Day to track your calorie intake like CCR said. Do what I do, lift first then do some cardio after. Even if it is for only fifteen minutes. Protein shakes as well.
 
well done man.
 
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