I need advice! check it out.

fullbody workouts for the win.

great job thus far! you have the motivation! bravo!!!
keep it up man you look awesome compared to before!

squat 3 times a week to transform your performance and physique. you can front squat 1 time a week if 3 back squats is too intense.
squats are king

keep eating healthy-4 or 5 meals a day with enough protein. water is important.

if you want to lose weight, look into HIIT.

good job choosing to lift though.
i still advocate 3 fullbody workouts a week.
only squatting 1 time a week is weak.

a quick fullbody workouth can be this:
A
squats
deads
bench
rows

next workout day (at least 1 rest day later)
B
front squats
romanian deads
dips
pullups

rotate them.
 
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I don't full understand the question. If you are doing x1's workout routine, it's GREAT for weight lost but I am not sure you can fit all that into 30 minutes of weight. If you do go 4 x a week, I'd break it into m/tu/th/f as worout and w/sat/sunday as rest. Any combo of 2 days working out with 1 (or 2 days) of rest is good man.

I dont have certain days where I do certain exercises but say I do a heavy chest workout then the next session I will miss that out and ile do more for arms for example.
 
Just throwin up a couple of more pics.

Started school again and it's hard to juggle school with work and then find time for the gym on top of that...
 

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You think so? It's hard for me to eat now as crazy as that sounds. I'm stuck in the diet mode and still take in about 2000 calories or less a day.
 
Dude your body is just like mine kinda like skinny fat lol. Im gonna bulk then cut, hopefully all this by summer.
 
You think so? It's hard for me to eat now as crazy as that sounds. I'm stuck in the diet mode and still take in about 2000 calories or less a day.
You would be amazed at how good 5-10 lbs of muscle would make you look. :)

Just start slowly adding some good fats, protein and carbs to your diet. you dont have to go overboard, you can do a clean bulk and add muscle slowly.
 
Just updating my thread a lil bit.

Been trying to eat more protein when I can. When feeling hungry in between meals I'll try and grab something with atleast a little protein like a half cup of nuts, lowfat yogurt, maybe some peanut butter, etc. But overall I'm still struggling with taking in the appropriate amount of protein everyday.

Also have stuck to the same routine. 10 mins of cardio followed by pull ups, bench press, squats, dead lifts, dumbbell shoulder press, dumbbell curls, and crunches. About 10 reps and 2 sets of each exercise.

My goal when I started was to feel comfortable with my shirt off again lol. Still dunno if I feel like I've reached that point yet, tho. Really hoping I'll be able to fill up some of the looser areas with muscle by summer time.

Attached a pic taken today @ 176lbs (pic is semi-flexed)
 

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wow.. you have improved alot!
people like you are seen as heroes in my eyes :)
you'd be great motivation/inspiration for a lot of people
when did you start exactly? (sorry if i have misread, if posed already)
 
Awesome results dude! :cool:

Where you started and your goals are a lot like mine, I totally feel you about wanting to lose that last bit of belly fat, but still build muscle. I guess gaining a few during weight training is probably the better of the two. Just joined a gym myself so I'm looking forward to the results.

Keep up the good work!
 
Got together with my fitness teacher at college, told her what I want to do, and she put together a work out routine for me.

Sunday
Dead lift - 5sets x 6reps
Squat - 3x6
Benchpress - 3x6

Tuesday
Squats - 5x6
Incline press - 3x6
Pullup - Failurex3

Thursday
Dead lift - 5x6
Split squat - 5x3 each leg
Bent row - 5x6

This was my first week doing the routine. But overall my weight hasn't changed at all although I am noticing minor changes. For instance I've never seen my veins in my life, but in the past month or so I've noticed during/after working out my arms are all spiderweb'd lol

But yeah, will post results after I do this routine for a while.
 
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Just a new quick updated back shot. Now I'm no proteinboy yet, but I'm workin on it :D
 

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I think so. Taking in about 2500-3000 calories a day usually.

I'm not on a "strict" diet, tho. I just to try to atleast some protein every few hours.

btw, happy easter everyone :)
 
Flexing 4/28/09

Still feel like I'm way too "flabby". Like loose skin. lmao.

In other news I started taking MMA classes. What a great workout that is. I thought it'd be a breeze, but you definitely use muscles that you don't normally use in the weight room. Always extremely sore after.
 

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Flexing 4/28/09

Still feel like I'm way too "flabby". Like loose skin. lmao.

In other news I started taking MMA classes. What a great workout that is. I thought it'd be a breeze, but you definitely use muscles that you don't normally use in the weight room. Always extremely sore after.

You're seeing things boy.. there isn't an ounce of flab on you.

I just read your story and you really are an inspiration to most. Great job!
 
You're seeing things boy.. there isn't an ounce of flab on you.

I just read your story and you really are an inspiration to most. Great job!

agreed. its not "flab" its skin your going to grow into. If it was tight now, when you grew, stretch marks! which suck.

Sincerely,
Wilhelm.
 
you'r doing good bro.

wanna PM me some of your lifts and we can compete? ;D
we should swap ideas and training parameters.
 
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