Before & After...well kinda.

V33

V33

New member
Hey not been here in a while just thought i'd drop an update.
I'm down to what i originally wanted to be but since decided i want more muscle & less bodyfat, last time i checked i measured in at the gym at 21%, i want to get it down to 15-17% and am less concerned about what weight i am given i'm trying to build a bit.
When i started i was 35 % :ack2:

Just a reminder of before....

After i reached what i first wanted.

Now, been going to the gym for 3 weeks now, using the resistance machines and noticing a difference.
 
V33 said:
:eek: but then i shall be very cold on me bike.
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Oh come on... look at it this way, I'm giving the other girls a chance to stare at you without the jacket on. :D I'm all about helping here, man... haha Before this continues further, I really think you look awesome. (haha I'm trying to keep on track here.) Good job, doll.

-Sheryl
 
Haha, dunno about public but private viewings are available;)

Thanks for the kind words all, makes it that much more worth while.
 
Good job dude. If BF% is what you are after(I was too) then two things make the most difference. Diet and cardio. Lowering your BF% helpes in so many ways one of which showing off what muscle your body does contain.

You need to be eating very very cleanly often and you need to be doing alot of higher heart rate exercises. Resistance training is a great workout. Just don't go trying to load up on protein and hit the bench. Watching your diet and doing intense workouts are the best thing.
 
Cheers ironman, yes that is what im after now, trying to keep a mix of what im doing, mainly upperbody strength training and cardio.

My usual workout is a tues and thurs i do,
Roughly 45 mins on resistance machines.
5km on rowing maching.
9 km on treadmill vary speeds from 4kmph to 16kmph.
I cycle 3 miles to and from the gym aswell.

Then i usually have a long cycle of around 2 hours once a week and cycle to and from college.

I keep my calories between 2000 and 2800 eating a stable diet...hay and water mostly.

Seriously though i tend to eat a lot of fish/veg/fruit, dont eat any crisp type foods and dont drink any fizzy drinks/soda.

What do you reckon, any ideas for improvement?
Thanks.
 
V33 said:
Cheers ironman, yes that is what im after now, trying to keep a mix of what im doing, mainly upperbody strength training and cardio.

My usual workout is a tues and thurs i do,
Roughly 45 mins on resistance machines.
5km on rowing maching.
9 km on treadmill vary speeds from 4kmph to 16kmph.
I cycle 3 miles to and from the gym aswell.

Then i usually have a long cycle of around 2 hours once a week and cycle to and from college.

I keep my calories between 2000 and 2800 eating a stable diet...hay and water mostly.

Seriously though i tend to eat a lot of fish/veg/fruit, dont eat any crisp type foods and dont drink any fizzy drinks/soda.

What do you reckon, any ideas for improvement?
Thanks.
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Thats a pretty strong looking program there. No wonder you lost the weight. Nice job. My only advice would be to get some testing done before so you know exactly where you are at. That way it will help give you a clear game plan for the future.

Bloodwork would tell you a great deal but, hydrostatic testing is really the only way to fly. They dump you into a tub of water and give you a computer print out about 4 pages long telling you everything you ever wanted to know about your body. Not only important information like BF% but, also where exactly your fat lies in your body and will help give you ideas on training.

More over it gives you all important information like baisal metabloic rate. Which is vital because you wanna know what/how your body burns what you feed. Then from there you can adjust your diet to fit. Thats what made my program so successful for me. For all we know 2800cals may be too much for you if you are cutting. Then again you may need to be eating over 3k.

At this point we are pruely guessing. Also I would recomend getting a solid personal heart rate monitor calorie counter. Not the bs ones you see at wall mart for 50 bucks. Those aren't nearly reliable enough. Visit polarusa.com and look at there various lines. Pick the one that works best for you. For me personally their RS800 i've found to be fantastic..



Then using the monitor you will learn exactly what you are burning during a given workout. Which is also vital information. That included with your diet routine you will know what your body burns during sleep/rested state/exercise/ect. You will be able to pick your meals do the exact calorie content needed.

Knowledge is everything when trying to make a difference. I also have some formula's I have created using polar products to further help and gain a advantage.

On a normal day im 195lbs and 7%BF. All of this stuff is what helped me to get there. I hope some of this will help you. You have done a fantastic job. Congrats brother!
 
Well, i only started going to the gym a few weeks ago, the rest of the weight before (50lbs) was lost by diet and 30 mile cycles 2-3 times a week + cycling everywhere, alas its winter and cycling for 2 hours of an evening is out of the question.

Hydrostatic testing and heart rate monitors are a bit beyond me at the moment being a student and money is verrry tight.

So its the gyms body fat monitor for me.
 
V33 said:
Well, i only started going to the gym a few weeks ago, the rest of the weight before (50lbs) was lost by diet and 30 mile cycles 2-3 times a week + cycling everywhere, alas its winter and cycling for 2 hours of an evening is out of the question.

Hydrostatic testing and heart rate monitors are a bit beyond me at the moment being a student and money is verrry tight.

So its the gyms body fat monitor for me.
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A change on any monitor is still a change. Its like a dyno. All dyno's will read different but, a change is 10hp is still a 10hp change regardless of the number.

Just keep doing what you are doing. If you aren't seeing a significant change every 30days start cutting your calorie intake 100-150cals at a time. Slim down from there.

best of luck bro and congrats on everything again.
 
Cheers man.

I'm hoping that some bf% has dissapeard as i've not lost any weight at all since i started the workout plan, i'm going to find out tomorow if i remember, that way i know if its muscle gain stopping any weight loss or whether i need to rethink anything.
 
Nothing set in stone, not a heavy routine, at the moment i tend to do a small circuit of the machines lats/triceps/biceps/chest usually 8-10 reps for 3 sets.
 
I think the word is RESULT!!!

2 Big pats on the back for myself today, i ran a half marathon on the treadmill (now knackard).

Then i did a body composition analysis and wait for it..... 19% WHOOO

I 'm down to 164lbs

Thats 2% body fat in a month...i'm happy with that.
 
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