Transformation so far!

B

bobwesthead

0
Been going since 14th Jan 2008 (first photo) lost around 15 lbs

mainly doing running, punchbag, home workout with dumbells and occasional gym (twice a week).

things seem to have slowed up recently and i dont seem to be progressing a great deal over the last 2-3 weeks
 
What are your goals brotha? You trying to build muscle or lose fat?
 
it dont look like u got much fat to lose man, id bulk up and get more muscle first if I were you, then worry about cutting later.

bulk for months man, months heheh
 
bobwesthead said:
Been going since 14th Jan 2008 (first photo) lost around 15 lbs

mainly doing running, punchbag, home workout with dumbells and occasional gym (twice a week).

things seem to have slowed up recently and i dont seem to be progressing a great deal over the last 2-3 weeks
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Be more specific in your routine: What are the types of exercises you do and the sets, reps (ranges), rest periods, etc.

Be more specific on your diet: What you eat and how many calories you eat, and how you determined your personal approximate calorie needs.

Do you or have you maintained a workout journal? Do you or have you kept a diet journal? I sincerely believe in these. Some can go by memory and get it done, this is all fine and good--it gets the job done for them. Others have to write the stuff down, to get it done. Either way just do what it takes.

Being more specific will bring in more tailored and specific responses and address your needs more closely.


Chillen
 
Not sure what my ultimate gain/goal is, prob to be alot more defined, i suppose that comes with lowering my body fat% and building muscle! but im extremely wary of bulking!



my diet consists of

7am Fruit & Fibre Cereal with Semi-Skimmed Milk

10am Apple & Bannana

11am Natural yogurt

1pm Wholemeal sandwich - usualy chicken & peanut butter with lettuce (sounds weird but nice!)

6pm Grilled turkey or chicken with steamed/boiled Veg (broccoli, cauliflower, carrot, peas, sweetcorn) and brown rice

Post workout - 2 scoops BSN Syntha 6 protein shake

altogether with 2-3 cups of Tea a day and around 3-4 pint of water.

also snack at different times on nuts, cottage cheese filled pitas, more yogurts.




Workouts are not strict or on specific days i have no plan, if i feel like the gym i goto the gym if i feel like running i go running etc

I do the following at least 5 times a week at home with dumbbells
3 sets of 15 reps
Standing Alternate Dumbbell Curl, Standing overhead press, Standing Lateral Raise, Press-ups, Lying Leg Raises, Sit-Ups

then during the week i will probably do at least 3, 5km runs

on top of this I have soccer training monday nights, and badminton thursday nights

Gym session would usually consist of 10-15 mins Rowing. 30 mins of mixed weight exercising prefrebaly trying to work the muscles i dont work with my home workouts.
 
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i think the best advice i can give you would be to devise youself a detailed weight training programme.

then post it up for critique and advice on any improvments that can be made.

believe me you will get a more indepth response.:)

good luck
 
Yeah, my advice would be to get a short term and long term goal.. and then start training for those goals with a structured program.

Instead of just going to the gym and doing whatever looks fun, have some structure to it.

Don't just workout, train.
 
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