[quote]MAK40 wrote:
Looking way better now. Keep doing what youre doing. Beard was a nice touch as well. [/quote]
thank you, beard now looks better on me since my face is thinner 
[quote]erikamhorton wrote:
Also, due to the increased definition you actually LOOK bigger in the shirtless side-by-sides.
You look great, ignore the broās; they just be jelly :)[/quote]
i think so too, chicks know the best
[quote]dagill2 wrote:
āThe minute you look in the mirror and youāre happy with what you see, youāve just lost the battleā Dr Cox, Scrubs.
I read this and that quote immediately jumped to mind. You should be happy with your progress, but not so happy youāll stop progressing. This sounds like the stage youāre at, and personally, thatās the stage I plan to be at for the rest of my lifting life.[/quote]
this is definitely the most motivating sentence i have heard for a long time, thanks for sharing
[quote]Chris Colucci wrote:
[quote]Gorillakiv83 wrote:
i am almost satisfied with how i look naked but with clothes on, i just look like a regular fit guy[/quote]
Is this a bad thing?
If you donāt see the ab definition coming in with both of your after pics, you need stronger glasses. Dude, youāre right on track.[/quote]
thank you chris, means a lot to hear it from you.
by the way anton antipov is my new hero ( if thats him in the picture you posted )
[quote]DoubleDuce wrote:
Before you looked fat even with your shirt on. You look larger muscular wise after. Good job on the progress.[/quote]
thanks a lot. interesting thing is when the photo on the left was shot, i was thinking that i was really a muscular guy
[quote]DoubleDuce wrote:
I donāt think there is ever a good reason to get fat, even if your goal is to be big and strong. Unless you quite literally just want to be as heavy as possible.
Note that if you want to increase your lifts, you can add fat to increase leverages and decrease range of motion, but neither of those actually make you stronger.
If you want to look bigger in clothes, work on the stuff that gives you more bang for your buck. Shoulders, back, traps est.
Also, if you are still wearing the same shirts from when you were fat, get new shirts that aren?t so baggy.
[/quote]
yes i bought lots of new shirts, t-shirts and pants.
also i had to buy a new wedding ring too.
my fingers got thinner and the ring started slipping.
long story short, getting fit is a really expensive thing
Look better leaner! Awesome progress leaning out.
Good work, as others have said keep doing what youāre doing. To take it up a level try this every month or twoā¦
[quote]Gorillakiv83 wrote:
[quote]DoubleDuce wrote:
Before you looked fat even with your shirt on. You look larger muscular wise after. Good job on the progress.[/quote]
thanks a lot. interesting thing is when the photo on the left was shot, i was thinking that i was really a muscular guy :)[/quote]
Might be a dose of reality for me, I think the same thing and I weigh more than you did!
[quote]tsantos wrote:
[quote]Gorillakiv83 wrote:
[quote]DoubleDuce wrote:
Before you looked fat even with your shirt on. You look larger muscular wise after. Good job on the progress.[/quote]
thanks a lot. interesting thing is when the photo on the left was shot, i was thinking that i was really a muscular guy :)[/quote]
Might be a dose of reality for me, I think the same thing and I weigh more than you did![/quote]
looking bigger when you are 15 kgs / 33 lbs lighter is really interesting, isnt it?
im still surprised to witness such a thing.
Itās weird the way your mind plays tricks on you when youāre leaning out.
Iām walking around 20lbs lighter than I used to, and have had to buy smaller clothes to accommodate that. The weird thing is people keep telling me how much bigger I look! I canāt get my head around it because I feel fucking tiny now.
I guess I thought I was big before but I was actually just kinda fatā¦
Looking good man. Why donāt you get big AND fit? Haha
[quote]dt79 wrote:
Looking good man. Why donāt you get big AND fit? Haha[/quote]
thats the main objective
when i was 106 kg back in 2010, i thought i would be shredded to bone at 85 kgs.
what a fool
i remember ron harris say āā every bodybuilder should diet at least once in a lifetime āā in one of his articles. he is damn right. it was the most humbling experience iāve ever had.
[quote]Gorillakiv83 wrote:
[quote]dt79 wrote:
Looking good man. Why donāt you get big AND fit? Haha[/quote]
thats the main objective
when i was 106 kg back in 2010, i thought i would be shredded to bone at 85 kgs.
what a fool
i remember ron harris say āā every bodybuilder should diet at least once in a lifetime āā in one of his articles. he is damn right. it was the most humbling experience iāve ever had. [/quote]
Yeah I agree. Since you now have the experience and achieved the results of dieting, Iām sure you have the confidence to bulk to your desired weight. Looking foward to seeing further updates on your progress.
[quote]dt79 wrote:
[quote]Gorillakiv83 wrote:
[quote]dt79 wrote:
Looking good man. Why donāt you get big AND fit? Haha[/quote]
thats the main objective
when i was 106 kg back in 2010, i thought i would be shredded to bone at 85 kgs.
what a fool
i remember ron harris say āā every bodybuilder should diet at least once in a lifetime āā in one of his articles. he is damn right. it was the most humbling experience iāve ever had. [/quote]
Yeah I agree. Since you now have the experience and achieved the results of dieting, Iām sure you have the confidence to bulk to your desired weight. Looking foward to seeing further updates on your progress.[/quote]
Thank you, i will keep you updated.
My plan is to keep my bodyweight same but change how i look by losing fat & building muscle.
I dont know if it will work, weāll see what days bring
There is only one thing im %100 sure : I will never be fat again.
OP; great work buddy!
Would you mind telling us what changes you made? What program are you on? How do you eat?
tweet
[quote]theBird wrote:
OP; great work buddy!
Would you mind telling us what changes you made? What program are you on? How do you eat?
tweet[/quote]
thank you!
yes sure. i created a workout-meal plan and sticked to it for months. i started 93,7 kgs and my goal was to drop to 80 kg. actually i couldnt keep my weight steady after dropping to 80 and it is 78,5 kg now. i used only two supplements, whey and creatine. i drank whey only after the workouts, 4 times a week, never on my off days as a meal replacement. i took one teaspoon of creatine everyday, no exceptions.
i cheated only once in 3 weeks until i dropped to 80 kgs. after reaching my target weight, i started cheating once every weekend and i kept losing weight. since i am beyond my expections at the moment, i can comfortably have 2 cheat meals at weekend. one on saturday night, one on sunday breakfast. thats it.
i train in my basement gym and my whole equipment consists of a barbell, two adjustable dumbbells, lots of plates, an adjustable bench, a 18 kg kettlebell, a 10 kg weighted vest, push up handles and a swiss ball.
i trained 4 days a week. one day on, one day off. my split is as below
- back
- chest + triceps
- legs
- shoulders + biceps
below list consists of everything i ate for 5 months. i didnt weigh my food, i didnt calculate how many grams of protein-carbs-fat i ate. when my weight loss slowed down, i reduced my complex carbs for a few days. i just went with how i felt. not having a deadline for reaching my target made it easier of course.
- whole eggs ( i ate 2 boiled whole eggs every morning )
- whole fat dairy ( cheese, milk and yoghurt )
- oatmeal ( my alternative to eggs on breakfast was a bowl of raw oatmeal, milk, sliced raw almonds, crushed walnuts, raisins and cinnamon. that is delicious )
- white rice, bulgur and rarely pasta ( i ate white rice everyday and a very big plate of it )
- chicken, meatballs made of ground beef, tuna and salmon ( i ate tuna max. 2 times a week, salmon once a week, grilled chicken nearly everyday )
- all vegetables ( raw or cooked with extra virgin olive oil )
- fruits (apple, pear, banana, melon, watermelon. i ate only one piece of fruit everyday)
- beans and lentils ( at least 3-4 times a week )
- nuts ( raw almonds, walnuts and cashews )
- peanut butter ( i ate one tablespoon of it everyday )
- whole grain bread ( max 2 slices everyday )
- 2-3 liters of water, green tea and turkish coffee ( only once a day, after dinner, without sugar )
i had my breakfast at 08:00 am then went to work. i had my lunch at 12:00. then i had two snacks. first at 15:00, a piece of fruit. second at 16:30-17:00 depending on my hunger which is a full tablespoon of peanut butter. at 18:30 i left the office, went home and had my dinner at 19:00-19:15. i started my workouts approximately at 21:30 and finished at 23:00. after shower i had my post-workout shake which is one scoop of whey and one teaspoon of creatine. then i went to bed.
lastly, here is my workout program. my exercises dont change too much since my equipment is extremely limited. i never did cardio or trained abs until i dropped to 80. now i do 3-4 sets of swiss ball crunches at the end of every workout.
back
one arm deadstop db row or one arm barbell row - i learned both from john meadows
old school corner t-bar row with a v-bar ( always a triple dropset at the end )
dumbbell deadlift ( sets of 8, never lower )
chest + triceps
incline dumbbell press ( neutral grip, it feels very natural to me )
dumbbell squeeze press
weighted vest push-up ( feet elevated, hands on push-up handles )
bodyweight dips ( there is a broken treadmill in the basement and i use its side rails to do dips. they will collapse one day but until then i will go on )
two arm overhead dumbbell extension
legs
dumbbell sumo squat ( i stand on two chairs to increase ROM and hold one dumbbell between my legs )
barbell front squat ( heels elevated, i clean the weight from the floor )
kettlebell swings supersetted with jump squats
one leg calf raise ( i wear my weighted vest for this )
shoulders + biceps
arnold press
one arm dumbbell lateral raise
bradford press or dumbbell front raise
hammer curl ( i switch between regular and cross body )
one arm preacher curl
thats it.
i took a new pic after a long break.
my stomach area looks tighter.
i added some direct ab work to my routine.
iāll follow if it makes a difference or not.
also i took another one from the side.
arm and delt looks bigger and a little bit more defined than the last one which is in my before & after photo.
Great progress op. You look so much better leaner.
In 2008/2009, I weighed over 95kg. Looked shit, felt like shit. Fast forward to now (78.4 kg, 9.8% bf), and Iām leaner and stronger than Iāve ever been, with very few aches and pains to affect my training. Iām getting leaner and stronger by the day, with new veins appearing all the time. People are commenting on how good I look, which gives me such a boost considering I always think I am fat.
There is no turning back now. Not for any reason. Iād say the only downside is having to buy loads of new clothes!