Offical Body Transformation thread part 2

[bored2bhere]

so pred whats the guidelines

[Pred]

Hmm, do we really need any? The only thing we really need is for everyone(in a few days to make sure no one else wants to join in. Of course other can at any point.) to post what they want to work on, what their goal is, and how they plan on achieving that goal. Every few days, every day, we can come here and post how we are doing. It actually made a big difference last year for me being able to come on here and get support from everyone, and be able to track my results over time. So take myself for example(we could set a time line, say 12 weeks?). Over the next 12 weeks I want to drop 35lbs(265lbs to 230lbs) and be able to drop and do 35 push ups(never been my thing). To accomplish this I'll be doing the Atkins diet, push ups and weight lifting, swimming, and maybe running once I get down to a lower weight to make it a little easier on my knees.

[just_a_car]

Well, I was bad over the holidays and gained some weight, so I need to try and lose it and hopefully some more.

I'm currently 240 and 5'10" and would like to get back to 230.

My long term goal is to break 200.

[Seabeescotty]

Well fellas, I'm gonna need some advice on this! Half of my left elbow is gone, only one bone connected in the forearm, and my wrist is pinned to gether! Pushups are a thing of the past for me, as is weight lifting. That's why I had to shift to left-handed rifle shooting. I still shoot pistols right-handed, and it confused the crap out of my remaining brain cell! Just joking on the brain cell! Waiting for suggestions! Scotty

[Pred]

Hmm, what about swimming?

[Chris]

I'll participate.

I want to drop a few pant sizes.

[PrivateSnuffy]

my goal: 300 on the army pt test, got a 249 last time, now i need a 300. I'm going to ocs in either the summer or next winter, need to show them who's boss.

Currently working on running and push ups, sit ups i can max easy. I want to beat my first sergeant in April on the pt test.

PS: Perfect score(300) on the PT test is for my age: 75 push ups in 2 min, 80 sit ups in 2 min, and a 13:00 2 mile.

Army PT Test

[KGunner]

I'm in.

I started working out very regularly about 3 months ago. I started at 5'10" and 130 pounds, now I'm 148.8 as of today. I've always been super skinny, right now I still have a 31" waist but have just packed weight on by lifting. I was measured a year ago at having 3.7% body fat, that number can't be much higher. I want to get to 150 pounds, which for my small frame I feel is ideal. I eat 5-6 small meals a day, no snacks, and lift 2-3 hours a day. I also run regularly, 4-7 miles depending on how much time I have, and how I feel and also the weather.

[Johnny_Revolver]

Originally Posted by Chris

I'll participate.
I want to drop a few pants.

Weeeeeeeeeeeeeeeeeeeeeeeee!

[TexasT]

Originally Posted by Chris

I'll participate.

I want to drop a few panties.

Wow, Chris....

[PrivateSnuffy]

Originally Posted by KGunner

I'm in.

I started working out very regularly about 3 months ago. I started at 5'10" and 130 pounds, now I'm 148.8 as of today. I've always been super skinny, right now I still have a 31" waist but have just packed weight on by lifting. I was measured a year ago at having 3.7% body fat, that number can't be much higher. I want to get to 150 pounds, which for my small frame I feel is ideal. I eat 5-6 small meals a day, no snacks, and lift 2-3 hours a day. I also run regularly, 4-7 miles depending on how much time I have, and how I feel and also the weather.

I'm about 170 and the same height. I'd consider myself to be in decent shape, damn man. You are SKINNY!

[Coeloptera]

Sure...I'm on a big kick past couple of months.

Me:
6'3"
224 lbs.
50" shoulders

I lift 3 days a week and take Krav Maga 2 more. I sometimes do something light on a weekend if the mood takes me.

I started back lifting a lot in November because I found my cardio endurance was far outstripping my muscular endurance. My muscles would get tired before I'd even be really breathing heavily.

Right now I'm benching about 150 lbs, curling 80lbs, do an overhead military press with 60lbs free weights, can do 100 crunches on the assisted bench-dealie, and so on.

I'm looking to drop maaaaaybe 20 lbs total, unless I can just totally convert it to muscle. My frame is a bit slender proportionately, even though I'm larger than average. I still have a tiny bit of a gut left, but it's going.

Hardest exercise I do is pullups. I need to take almost half my body weight off on the assisted machine to do 2 sets of 10 wide-grip overhand pullups.

My resting heart rate is about 47-52 bpm, my pressure is 117/68 last time I gave blood in November. Running at 170 steps per minute my heart rate never climbs above 140.

But I feel weak. I swear. I can hit...and it's not bad (we work with no protective gear in class and never punch just air so it conditions you quickly), but I want a punch to be world-ending, you know?

I should be benching my body weight at least and my end goal is to be able to crank out 10 unassisted pullups. Then I'll feel like I'm in really good condition.

Fortunately, my diet is excellent. Weekdays I eat every 4 hours, starting at 8am until 4pm and eat only fruit and vegetables before my workouts. After, I eat supper, usually poultry, fish, or lean beef (that not so often). Weekends, I indulge more and I do make sure to get some grains during the week, but not much.

That's about it. It's really more refinement and strength-training for me, overall. As a final note, I do feel bad for any of you guys with joint issues. I couldn't imagine how that'd upset me. I've been blessed with extremely flexible and strong connective tissues - I'm fully "double-jointed" - and totally know how fortunate I am that at 32 I'm as flexible as I was when I was 16.

- Coeloptera

[KGunner]

Originally Posted by PrivateSnuffy

I'm about 170 and the same height. I'd consider myself to be in decent shape, damn man. You are SKINNY!

Yeah I know, but I wrestled in high school, and also ran distance track and CC, so staying skinny was both easy, and necessary. Going into high school I was 5'5" and 100 pounds, 150 is a huge milestone for me.

[PrivateSnuffy]

Originally Posted by KGunner

Yeah I know, but I wrestled in high school, and also ran distance track and CC, so staying skinny was both easy, and necessary. Going into high school I was 5'5" and 100 pounds, 150 is a huge milestone for me.

Right now i just finished a 2 mile in 14:26, the fastest i've ever done it in was 13:48, so I'm getting there. I've started to notice my body is changing (for the better). It's just that feeling when you know your body is leaning up. i've been at it for two solid weeks now

[Coeloptera]

Up to benching 160, curling 90, and overhead mils with 80. I'm seeing some decent progress so far.

Here's my exercise regimen, anyone got any tips?

It's approximately an hour or a bit more. M, W, and F.

10 minutes of cardio on the elliptical for warmup. I go to the assisted pullup machine and do 10 wide grip overhand pullups then 10 narrow grip. Then I do 20 dips. I have to take a lot less weight off for dips, maybe 80lbs as opposed to almost 110 off for pullups.

Then, because that's a problem area for me, I go to the lat pulldown machine and do 2 sets of 10 at about 120lbs right now.

Then I do legs, squat machine at full weight on it (which is 4-hundred something) not that much weight, but I do 20.

I then do 100 crunches.

Then I'll do 20 leg curls, right now about 115lbs.

Then I'll bench, 10 reps at 160, then go down by 20-30 lbs until muscle failure. Again, problem area for me so I work it a bit harder.

Back to legs, 20 leg extensions at 120lbs.

Curls, 10 at 90lbs, then drop weight by 20lbs until failure.

Another 100 crunches.

Overhead press with free weights on a slightly inclined bench. 80lbs right now, 20.

I then use the cable machine for a bit of core work. Just 10 where I grip the handle with one hand and simulate a punching motion as fast as I can. 70lbs.

Then I finish with flys at 50lbs, 20.

Then I may try cranking out some pushups at the end, until I fail. Just to make sure my body doesn't get too used to machines.

T and Tr I do Krav Maga which is very intense cardiovascularly, but we don't do lifting or many pushups or crunches. All the conditioning comes from hitting, blocking, ground work, and the like. No protective gear, no hitting the air, so this lets my muscles recover from the lifting since it's mostly endurance that's being trained along with skill.

Right now while I have been getting stronger (yes, my numbers have gone up since last post) my weight is staying very stable around 220-224lbs, leading me to believe that conversion of fat to muscle mass is about even. I imagine that'll stay like that for a while.

As I said before, my diet doesn't need any work insofar as I know. I always make sure to eat a lot of protein within a half hour to an hour of working out. I replace salts lost due to sweating, and am eating more fiber in the form of fresh veggies than I have for years.

So, anyone have any tips to help me improve? I'm always up for good advice.

- Coeloptera

[rasterman77]

Originally Posted by Coeloptera

Up to benching 160, curling 90, and overhead mils with 80. I'm seeing some decent progress so far.

Here's my exercise regimen, anyone got any tips?

It's approximately an hour or a bit more. M, W, and F.

10 minutes of cardio on the elliptical for warmup. I go to the assisted pullup machine and do 10 wide grip overhand pullups then 10 narrow grip. Then I do 20 dips. I have to take a lot less weight off for dips, maybe 80lbs as opposed to almost 110 off for pullups.

Then, because that's a problem area for me, I go to the lat pulldown machine and do 2 sets of 10 at about 120lbs right now.

Then I do legs, squat machine at full weight on it (which is 4-hundred something) not that much weight, but I do 20.

I then do 100 crunches.

Then I'll do 20 leg curls, right now about 115lbs.

Then I'll bench, 10 reps at 160, then go down by 20-30 lbs until muscle failure. Again, problem area for me so I work it a bit harder.

Back to legs, 20 leg extensions at 120lbs.

Curls, 10 at 90lbs, then drop weight by 20lbs until failure.

Another 100 crunches.

Overhead press with free weights on a slightly inclined bench. 80lbs right now, 20.

I then use the cable machine for a bit of core work. Just 10 where I grip the handle with one hand and simulate a punching motion as fast as I can. 70lbs.

Then I finish with flys at 50lbs, 20.

Then I may try cranking out some pushups at the end, until I fail. Just to make sure my body doesn't get too used to machines.

T and Tr I do Krav Maga which is very intense cardiovascularly, but we don't do lifting or many pushups or crunches. All the conditioning comes from hitting, blocking, ground work, and the like. No protective gear, no hitting the air, so this lets my muscles recover from the lifting since it's mostly endurance that's being trained along with skill.

Right now while I have been getting stronger (yes, my numbers have gone up since last post) my weight is staying very stable around 220-224lbs, leading me to believe that conversion of fat to muscle mass is about even. I imagine that'll stay like that for a while.

As I said before, my diet doesn't need any work insofar as I know. I always make sure to eat a lot of protein within a half hour to an hour of working out. I replace salts lost due to sweating, and am eating more fiber in the form of fresh veggies than I have for years.

So, anyone have any tips to help me improve? I'm always up for good advice.

- Coeloptera

Whew, I'm tired just reading that..
LOL.
I've been in and out of competitive weightlifting for 21 years and it sounds pretty good to me.
The one thing I might change is that it can be better to do your upper body on a different day than your lower body.. moves the blood around too much.
Remember that a greater muscle mass burns way more calories just to maintain it's own mass.. so if you want to lose fat build your largest muscles.. legs, back and glutes. I hate working the legs.. I like my chickens but you should do at least 4 different leg exercises to gain serious mass.
Don't know if anyone cares but if it adds to my credibility, I weigh 165 lbs. and bench press 325 lbs. max and have won in this category in provincial competitions only twice. Some little guys are hella strong so are little girls.. check this out 2003 National Bench Press Championships

[FutureMarine9]

im on 'cept im gonna be trying to gain some weight im
5'10" 140 and im trying to get more muscle weight for next football season maybe 10-20lbs but that might be hard and im trying to get a better time on the mile

[Coeloptera]

Originally Posted by rasterman77

Whew, I'm tired just reading that..
LOL.
I've been in and out of competitive weightlifting for 21 years and it sounds pretty good to me.
The one thing I might change is that it can be better to do your upper body on a different day than your lower body.. moves the blood around too much.
Remember that a greater muscle mass burns way more calories just to maintain it's own mass.. so if you want to lose fat build your largest muscles.. legs, back and glutes. I hate working the legs.. I like my chickens but you should do at least 4 different leg exercises to gain serious mass.
Don't know if anyone cares but if it adds to my credibility, I weigh 165 lbs. and bench press 325 lbs. max and have won in this category in provincial competitions only twice. Some little guys are hella strong so are little girls.. check this out 2003 National Bench Press Championships

I know doing upper and lower isn't as good, but I think I'm stuck out. If I lifted before class I'd be a little too tired to get through it, in a muscle fatigue sense, and class ends at 8pm, and that's a bit late to start. Is it going to be a problem, do you think, or just not completely optimum results? If it's just a lessening of efficiency for results then I could live with it.

I do 3 leg exercises as you see. Got a suggestion for a 4th to add? Calves maybe? My legs are actually pretty nice, not skinny, but then we do a lot of kicking, low stuff, groins, thighs, and throwing knees.

I was surprised that the listed regimen doesn't take very long. I catch my breath after each set and just go right to the next one. Thus alternating upper, lower, and crunches, to allow for some muscle relaxation. All told, from the time I step into the 24 Hour Fitness to the time I head out, it's about 90 minutes, which includes changing and showering. I realized though, I'm only doing 20 to 50 of each thing, so of course it won't take very long!

I mean, I'm only actually doing, all told, 240 to 280 individual actions plus the crunches and cardio, and each repetition of the action takes 3 seconds at most! I swear, it doesn't seem like doing so few actions should get results, but there you are.

I'm pleased someone who's competed thinks it's a good regimen. I did a fair bit of research into it, wrote everything down, and consulted with a friend of mine who's a corrections officer before starting up.

I don't do things by halves. I noticed in class my cardio endurance was far, far outstripping my muscular endurance and decided to do something about it. I do feel better and it is a bit fun to see some actual progress. It's also relaxing in a way, mentally. My regimen is very specific (as you see) so I can just let my mind wander as I do it.

Hmm...what's a good glute exercise? I think I'll just add that. Maybe between the overhead press and the cables, or the cables and flys, right near the end.

- Coeloptera

[ArkansasHunter]

well Pred after reading what these guys are doing I bet your getting depressed ?
You've only cut back what you eat haven't you ? LOL

[stitchclimber]

Me:
5'7
180lbs

I'm in. I've been putting on the pudge since I got married a year ago. I'm pushing 180, and I'm feeling it. I'm looking forward to dropping down to the 160 range, or at least dropping 10lbs and turning the rest into muscle... I wish I was a landscaper again.... come home everyday with the perfect tan and a great work out...

I'm going to cut off the extra snacking, sugary cereal, and prolly cut back on my weekly beer intake.

I'm also going to start doing some basic push-ups/sit ups/curls, as well as walking instead of driving if I can.