Before and Current

Ginabeanie said:
How long do you spend working out?


Thats megga....theres really not much else to say to that :D
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TY! My workouts vary. When weight training, I spend no more than an hour working on the weights. On mornings I do steady state cardio, I either run or do the stationary bike at a fairly good intensity for 45 minutes. I perform this in a fasted state (right when I wake up). This is usually done in the morning on weight days. On days when I am not hitting the weights, I perform 20 minutes of HIIT or high intensity interval training. It looks something like this:

5 minute warmup @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
6 minute cool down @ 18mph on level 3

I feel the above is one of the best methods out there to burn fat and help retain lean muscle mass.
 
John, I've seen your transformation pictures before and even have them featured on my website however everytime I see them I still say to myself, DAMN!

Fantastic brutha!
 
~LV~ said:
John, I've seen your transformation pictures before and even have them featured on my website however everytime I see them I still say to myself, DAMN!

Fantastic brutha!
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Hey Bro! Thanks man, I couldn't have done it without all your input. I hope with the knowledge I have gained I can help a few people over here reach their goals as well, thanks again bro!
 
You look fantastic , your son ( I think I saw a son in that 1st pic :) ) will never know but hes gotten himself a whole new dad , one that will be able to play sports with him and not get winded anymore. So many little things are changed in a good way when we lose this weight. And my off topic comment - you gotta be from Ny or NJ hmm?
 
nvme said:
You look fantastic , your son ( I think I saw a son in that 1st pic :) ) will never know but hes gotten himself a whole new dad , one that will be able to play sports with him and not get winded anymore. So many little things are changed in a good way when we lose this weight. And my off topic comment - you gotta be from Ny or NJ hmm?
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Thank you! Yea, he is much happier now that I can go out and run and wrestle with him without having to take breaks all the time...LOL What made you guess NY or NJ? :D Actually I am from Ohio...
 
Like LV, I've seen these pics before as well, but I can look at them over and over!! John, you're transformation just blows me away!! One of the best I've ever seen for sure!!
You look great! Keep up the fantastic job and good luck as you continue your journey!!:)

You've inspired sOooSoO many people, me included, NOW, I'm ready for "my" transformation! Takin' you up on that offer bud- can't wait any longer!
Lets get to work!:)

Again, lookin' awesome!
 
I have seen the pics before man, but still impress me. Awesome work. It will only get better too.

Great stuff.
 
Like what everyone else has said, daaaaaaaaaamn! Can anyone tell me how to create my own thread? I have pictures Id like to share too (albeit not NEARLY as inspirational as Falcos!)
 
oh my god to an old man to a fit body of a god.. my boyfrien has a goodbody but not a out of this world body like yours. how much exercise andcalories do you burn daily? having an italian mother myself i know for a fact the WHOLE italian community must be proud of you losing weight lol
 
WOOOOOWZERS!!!!

DAAAAAAAAAAAAAAAAAAAAAMN!

Amazing transformation!!!!
 
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