Starting a total transformation

[millenniumman75]

I just listen to the radio and swap stations if a commercial comes up - there is also a weather band to check out if rain is approaching.

[STKinTHEmud]

Originally Posted by radames

I am employing the methods of the Gabriel Method by using visualization techniques, holistic eating, and my usual daily regime of weight lifting and cardio. I am different in that I can easily gain muscle but it is more challenging to cut down on the fat percentage, but I WILL do it! All it takes is tenacity and I have already achieved more than I ever dreamed by dropping 85 pounds and keeping it off for eight years (with only a few episodes of yo-yoing lol).

My goal is to get down to 180, I am currently 245 (used to weight 335 eight years ago) and have a lot of muscle. So, even 15% body fat will make me look very cut. I am in the high twenties and can still see a faint outline of my abs, it is just other areas that need more fat burning that will get me leaner.

I am on my way! Whoo!!!!

Wow, that's an amazing transformation! Sounds like you can get to your target weight fairly soon.

For some encouragement to us all, before and after pics for skinny guys:
http://forum.bodybuilding.com/showthread.php?t=728136

And before and after pics for far guys:
http://forum.bodybuilding.com/showth...hp?t=108359701

[Cerberus]

I took muay thai lessons last summer. It's one hell of a workout.

I ran roughly two miles today in the blazing hot sun. I stopped midway through, walked about 20 feet, and started running again. I'm kind of annoyed I did that, but it's not that big of a deal.

[daffie]

Ive been keeping up with this thread from the beginning cos i happend to start a little exercise routine at about the same time too. And you guys are looking verry nice...im liking what i see Its been very hard for me actually because I have very little strength ..at abt 46 kg (I am 5'6) and having never done much before. So Im in a completely different situation from you guys lol but ive managed to keep consistent for the first time ever and actually seeing results ! This thread could be the one thing keeping me at it this far . You're all very inspiring (:

[hiimnotcool]

Originally Posted by Cerberus

I took muay thai lessons last summer. It's one hell of a workout.

I ran roughly two miles today in the blazing hot sun. I stopped midway through, walked about 20 feet, and started running again. I'm kind of annoyed I did that, but it's not that big of a deal.

Sounds like our run was similar, except I didn't keep running. I went out for what I thought would be a nice easy 3 miler but my calves and back of my ankles got REALLY tight. Like it was hard to even walk through it. I guess that is a lesson to start stretching really well. I was super annoyed though because I had to walk the rest of the way after stopping a mile and a half into it. Figured it was better not to risk getting more injured by running through it. Got home and stretched for an hour lol

[Omnium11]

Great job everyone!

Welcome aboard daffie! :-D


---------------------------------------
I'm feeling great right now! I have a huge urge to do toastmasters right now! If there was a meeting being held right now I'd definitely go. Hopefully I do go to toastmasters here shortly while I have this nice amount of confidence right now. Had some real good meditation experiences lately. (Bad ones that ended up turning good once I completely surrendered to what I was feeling)

Public speaking is one of my biggest fears. I think if I can do this this will be huge for me. I used to almost have panic attacks every time I had to read out loud in school. Must face that fear head on. I am even making space for a panic attack if it so happens, no more avoidance. Must release that energy. Who cares if I look stupid / weak. Why defend and protect that insecure self image. To hell with my self image.

Today is my rest day as far as lifting goes.

[hiimnotcool]

Wow I think creatine really does improve workouts!! I am feeling so great right now.

So my first week of the chest and back DVD from P90X I could only do a set of 7 push ups (ON MY KNEES!) for each of the push up exercises. There are standard push ups, military push ups, wide fly push ups, diamond push ups, dive bomber push ups, decline push ups.

So the workout is split up to where you'll do like a set of standard push ups, then do a set of wide front pull ups, then a set of military push ups, then reverse grip chin ups, then wide push ups, then closed grip overhand pull ups.

You do all of those one time through, then you reverse and do it all over again. It's basically an hour straight of push ups and pull ups. For the first 3 weeks of the workout program I couldnt even do pull ups cuz I had no bar. So I was reallllllly weak.

Well today I was doing sets of 10-12 push ups each exercise and 8-12 pull ups (without the chair!) for the first round of it. Then for the second round I was doing 12-20 push ups and 8-15 reps for the pull ups! So I guess my max for pull ups is 15 now but I did those at the very end of all of the other ones. I'm pretty happy with how it went and I'm fairly certain that creatine gave that extra pump. Even afterwards I busted out 25 push ups then did 20 minutes of ab work.

Hope everyone else's day went well!

[STKinTHEmud]

Originally Posted by daffie

Ive been keeping up with this thread from the beginning cos i happend to start a little exercise routine at about the same time too. And you guys are looking verry nice...im liking what i see Its been very hard for me actually because I have very little strength ..at abt 46 kg (I am 5'6) and having never done much before. So Im in a completely different situation from you guys lol but ive managed to keep consistent for the first time ever and actually seeing results ! This thread could be the one thing keeping me at it this far . You're all very inspiring (:

Awesome, keep up the good work! I think it will be harder for us to be anxious when we all look so good.

Still waiting for this cold to go away so I can go back to the gym. This will be two weeks I've missed this summer due to illness. I blame swine flu. And SARS. And Obama's new health care proposal for some reason.

[Cerberus]

^ I know how that goes. It's a huge pain in the ***. Feel better soon.

Nice work on the pull ups and push ups progress, hiim. Those dive bomber pushups are awesome, btw, if they are what I think they are. Also, you may gain some water weight while you're on that creatine.


I didn't have that great of a workout today (chest/tri workout) because I didn't get much sleep last night.

[Lateralus]

Creatine is one of the few supplements worth using.

[Cerberus]

Alright, I was bored so I just counted up all the calories, grams of carbs, protein, and fat, that I have and will consume today with some help from FitDay.com. Do you think this is good for someone with my activity level (other than cardio or lifting weights, I'm mostly sitting around) and weight to get a six pack?

My weight: 161 pounds

Calories: 1,847
Carbs: 147.6 grams (32%)
Protein: 185.3 grams (41%)
Fat: 54.2 grams (27 %)

My food consisted of: three whole eggs, one egg white, one serving of oatmeal, some skim milk, two servings of whey protein, half a bagel, a little cream cheese, steak, one medium sized baked potato, tiny bit of butter (I didn't count this), tuna sandwich with a little light mayo, and a lean chicken breast.

Any critiques would be welcome. I think my diet is good enough in order to get my abs to show, but I am not entirely sure. I guess I could use some more fat in my diet, but I'm not entirely sure it matters. I'm thinking that as long as I keep my protein intake up and have enough carbs for energy, I'll be good to go.

[STKinTHEmud]

Originally Posted by Cerberus

Alright, I was bored so I just counted up all the calories, grams of carbs, protein, and fat, that I have and will consume today with some help from FitDay.com. Do you think this is good for someone with my activity level (other than cardio or lifting weights, I'm mostly sitting around) and weight to get a six pack?

My weight: 161 pounds

Calories: 1,847
Carbs: 147.6 grams (32%)
Protein: 185.3 grams (41%)
Fat: 54.2 grams (27 %)

My food consisted of: three whole eggs, one egg white, one serving of oatmeal, some skim milk, two servings of whey protein, half a bagel, a little cream cheese, steak, one medium sized baked potato, tiny bit of butter (I didn't count this), tuna sandwich with a little light mayo, and a lean chicken breast.

Any critiques would be welcome. I think my diet is good enough in order to get my abs to show, but I am not entirely sure. I guess I could use some more fat in my diet, but I'm not entirely sure it matters. I'm thinking that as long as I keep my protein intake up and have enough carbs for energy, I'll be good to go.

Sounds good to me, but I might recommend you cut back about 7% on fat and add that 7% to your protein intake. Of course, that might just be me being anal about diets. I'd say cut out the yolks from those 3 whole eggs and/or cut back on the light mayo. Maybe make sure that cream cheese is fat free.

Here's my intake (I'm 6'1'' and 185 lbs.): Protein: 176.5 (37.3%), Carbs: 203.9 (43.1%), Fat: 41.3 (19.6), Total: 1893.3 cals. If you get really bored, you might calculate your sodium and potassium intake. I get 2426 mg sodium and 3046 mg potassium. Of course, my meals are pretty bland and I don't really lose weight unless I workout. Been standing still since I've been sick.

Here's an awesome breakfast food I eat: 1/2 cup fat free cottage cheese, 1 cup V8 fusion light (fruit juice with full serving of fruit and veggies, lower sodium). Blend (I use a stick blender). De-licious.

[judge72]

I'm 6'2" and weigh 207lbs.
My macros are: 2000 calories
250 grams protein
180 grams carbs
30 grams fat
I eat a lot of chicken breasts, tuna, egg whites, etc.
Two fruits a day and 3 to five servings of vegetables,
I use 100% whey protein,L-glutamine,creatine, and protein bars.
I take fish oil and a multi vitamin in the morning.
I lift four days a week and run six days a week.
So far this has been working pretty well for me.

A little Eckhart Tolle never hurts either.

[Omnium11]

Originally Posted by judge72

A little Eckhart Tolle never hurts either.

Amen to that!

I just came back from the gas station where I had a 2 and a half hour - 3 hour conversation with the guy who worked there! Great progress. We really hit it off and had loads of the same interests. There weren't even any awkward pauses. Instead of being really quiet I was just waiting to jump in to the conversation whenever I could. This guy was extremely extroverted and loved to talk. At first there was a bit of awkwardness with me when he was talking (not when I was for some reason) like holding eye contact was a bit difficult for me. Also encountered some mental resistance and emotional anxiety. Just surrendered to both and watched the mental resistance and anxiety and they went away after 30 minutes or so. Towards the end I was feeling no anxiety at all and was very confident and had no problem with eye contact. It seems like when you open up to life life gives you what you need.

Woo hoo!

------------
Also diet has been great lately. Agree with STK about the egg whites

[Cerberus]

Originally Posted by STKinTHEmud

Sounds good to me, but I might recommend you cut back about 7% on fat and add that 7% to your protein intake. Of course, that might just be me being anal about diets. I'd say cut out the yolks from those 3 whole eggs and/or cut back on the light mayo. Maybe make sure that cream cheese is fat free.

Here's my intake (I'm 6'1'' and 185 lbs.): Protein: 176.5 (37.3%), Carbs: 203.9 (43.1%), Fat: 41.3 (19.6), Total: 1893.3 cals. If you get really bored, you might calculate your sodium and potassium intake. I get 2426 mg sodium and 3046 mg potassium. Of course, my meals are pretty bland and I don't really lose weight unless I workout. Been standing still since I've been sick.

Here's an awesome breakfast food I eat: 1/2 cup fat free cottage cheese, 1 cup V8 fusion light (fruit juice with full serving of fruit and veggies, lower sodium). Blend (I use a stick blender). De-licious.

I think you're right. I typically only eat two yolks, but I think I'll reduce that to one yolk. As for the light mayo, I use like a teaspoon; I use so little I'm not sure why I use it anymore, so maybe I'll cut it out entirely.

I think I'm going to start recording the foods I eat on fitday. It will probably help to record the foods I'm eating.

[hiimnotcool]

Originally Posted by Cerberus

I think you're right. I typically only eat two yolks, but I think I'll reduce that to one yolk. As for the light mayo, I use like a teaspoon; I use so little I'm not sure why I use it anymore, so maybe I'll cut it out entirely.

I think I'm going to start recording the foods I eat on fitday. It will probably help to record the foods I'm eating.

You can just buy egg whites seperately in a container. That's what I have and I just pour them into my whey protein shakes which makes it more thick and creamy...sooooo good!

I don't really worry about calories. I just eat 5-6 times a day and eat more if I'm hungry. I'm probably somewhere around 2000-2400 calories of mainly pure eating. Lot of protein and I try to limit carbs but still get quite a few for running, then get fats from nuts and olive oil and things like that.

[Cerberus]

^yeah, I buy those egg white containers, as well.




I just ran two miles. I was having trouble motivating myself, but once I got out there I felt great.

[millenniumman75]

I eat salads (lately, I have not been eating them .)
For the most part, I try to eat healthy. I had a baked salmon and cheese sandwich .

[hiimnotcool]

Originally Posted by millenniumman75

I eat salads (lately, I have not been eating them .)
For the most part, I try to eat healthy. I had a baked salmon and cheese sandwich .

Sounds real good to me!!





Today I ran 3 miles and it was the easiest run I've had since starting. It's probably because I had an ipod to keep me occupied. Last night I ran 2 miles with a friend but didnt use the music and it was a little harder. I was worried about my foot because it was sore the other day but today it felt pretty goos, a little discomfort but nothing major. My mile race is on Saturday morning and its turning super competitive with me and a friend. He basically guaranteed that he will beat me so I'm hoping that's not the case. Everyone focus positive energy my way when you're meditating so I win

[millenniumman75]

You go, Hi!

Stay hydrated - you currently have my summer (we are headed for the coldest July on record here in Ohio).