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Old 06-09-2009, 11:03 AM   #1
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exercise progress...

Any body builders / weightlifters here? Or runners or other exercise freaks? I've been without a jeep for the last year I've been finding other ways to spend my time.

So one day I decided to take up running. I've worked up to doing 6 miles a day and lifting heavier weights on a schedule at my simple little apartments gym.

I've been using a bodybuilding website to track my progress through photos and measurements and stuff.

I've gone from 35" waist down to 31" and dropped about 30lbs but my muscles are growing so I'm not just withering away. I've been on a high protein diet and eating alot still (lots of lean meats like chicken and turkey).

I've been focusing on getting better definition specifically in my abdominal muscles.

Checkout my progress photos on my bodybuilding profile page (that is if you don't mind seeing a dude in a towel. lol). Not bad for a 39 yr old?

Lets share our success stories, tips, transformation photos, etc. Might inspire people to get healthy.

link to all of my progress pics, most are since March of this year [warning shirtless dude pics... and please, I don't want to get PMs from any you homos - thanks ]
http://bodyspace.bodybuilding.com/yg...n=progresspics

Ben

my before and after pics

FEB 2008...


JUNE 5th 2009...

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Old 06-09-2009, 11:17 AM   #2
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lol homos! Umm I am 22 and run but eat like S*&t so I am still fat but can run forever!

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Old 06-09-2009, 11:40 AM   #3
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I have been trying to gain weight for a while. Best thing I did was quit smoking, and almost force feed myself to gain weight. I managed to get up to 160lbs, but I am back to about 150lbs untill I can focus on going to the gym more, when I quit I was 130lbs.

Right now, I am working on strengthening my core which I never focused on before.
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Old 06-09-2009, 12:04 PM   #4
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put a shirt on, hippie!
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Old 06-09-2009, 04:08 PM   #5
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Been tryin' to get back into it since I broke my neck and smashed my brain. Just recently I was able to do a full heavy bag workout without searing pain.

(exercise)
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Old 06-09-2009, 04:12 PM   #6
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I just don't seem to have the good genetics. I've been bustin it out in the gym for the last 6 months and my results just seem to barely be noticeable. I'm gaining some strength, but not as much as I'd like. I supplement w/ whey and creatine, and do my best to keep up a high protein, low calorie diet. I've even switched to lo-cal beer, MGD 64... I know, not the mark of a champion, but I'm trying.
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Old 06-09-2009, 04:15 PM   #7
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Change your routine, 05, and don't forget cardio. Spent years as a fitness instructor, trust me.
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Old 06-09-2009, 04:24 PM   #8
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I change it up every 3-4 weeks. For example, I've been on a set routine for a while concentrating on the following exercises:
Squat (where I've seen my biggest strength gains)
Deadlift
Bench Press
Military Press
Power Cleans

Then I started working in curls and skull crushers and concentrating on the machines.

Then I went back to doing the same exercises above but w/ dumbbells instead of the bar.

I'm kind of in that general rotation right now and have worked in a significant amount of treadmill and situps, combined w/ miles of walking while doing my part time lawn mowing on the weekends.

Any pointers, Tiny? I worked w/ a physical trainer once a few weeks ago. The one time I work w/ a trainer I end up damaging the tendons in my shoulder and was shut down from most all upperbody exercieses for over two weeks.
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Old 06-09-2009, 04:28 PM   #9
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Jebus Krist Ben. We need to get you back on the trail my friend before you turn into the hulk. Stop pickin up chics with your abs on the internet and get down to John's to get his ace workin on your rig.
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Old 06-09-2009, 04:30 PM   #10
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Try interval training for a while, 05. Simple stuff that gets your heart rate up, then down. I hate the treadmill, it's worthless for me. Do random wind sprints, play basketball, anything to get you moving in many different directions.

I know you guys hate it, but get theyself into a cardio class. I taught heavy bag, but I took cardio kickboxing and that was when I really saw results. I was amazed at how it peeled the remaining fat off me. Once the fat is gone, the muscle you've been working in defining can show.
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Old 06-09-2009, 06:55 PM   #11
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I run 2-3 times a week, either a 3 or 6 mile loop near my gym, I lift 3 days a week, and try to swim laps a couple of times
When I was playing ball in school I was in good shape, 6'2 215 and pretty ripped, I hurt my shoulder and couldnt play ball any more, put on some wieght, got up to around 260 for a while, but got back in the gym and am back to around 220 right now, still trying to shed the last couple of pounds.
Ditto on cardio, I run a long jog 2-3 times a week, play basketball with some guys at the gym once or twice a week, and ride my mountain bike as much as possible, if you aren't seeing the results you like running, try swimming, or biking, sometimes switching it up a little bit is the ticket.
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Old 06-09-2009, 07:37 PM   #12
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Oh, and Ben.... do something about your dog.
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Old 06-09-2009, 07:56 PM   #13
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I wish I could be that motivated. I'm 6'2" ~165lbs skinny ass kid. I've tried to gain some weight and bulk up a bit, but it doesn't work for me.
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Old 06-09-2009, 08:26 PM   #14
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^Im with him.

Tiny,
Do you recommend cardio even for the guys that can eat 4 to 5 thousand healthy calories a day and not gain weight?
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Old 06-09-2009, 08:39 PM   #15
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I run
just keep running (nemo voice)
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Old 06-09-2009, 09:24 PM   #16
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^Im with him.

Tiny,
Do you recommend cardio even for the guys that can eat 4 to 5 thousand healthy calories a day and not gain weight?
LOL I was the same way..I weighed 135 pounds at 5'7 I eat 6 meals a day and its all chicken and rice...Did that for about 2 months and im up to 155 now...You gota do the 6 meals and stay with a good weight gain shake if ya really wanna gain weight
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Old 06-09-2009, 09:35 PM   #17
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LOL I was the same way..I weighed 135 pounds at 5'7 I eat 6 meals a day and its all chicken and rice...Did that for about 2 months and im up to 155 now...You gota do the 6 meals and stay with a good weight gain shake if ya really wanna gain weight
I still got a few pounds you skin and rail boys can have.
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Old 06-09-2009, 09:58 PM   #18
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I went from 130 to 155 after I quit smoking and started eating and working out. Then I hit a wall and wouldn't put on more. I am 5'11.

I was saving more money smoking than all this damn eating. LOL.
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Old 06-09-2009, 10:23 PM   #19
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^Im with him.

Tiny,
Do you recommend cardio even for the guys that can eat 4 to 5 thousand healthy calories a day and not gain weight?
Yes, I sure do. You eat like that and not gain weight, you have a great metabolism, but your heart is not getting a workout. You can be thin and still have a weak heart.

When I was training for instructor, we worked 8 to 10 hours - running, wrestling, fighting, drills, blood, sweat, tears - and I lost 7 pounds in seven days. Seven pounds I didn't have to lose. The next time I went for training, I made sure I drank shakes. You know those shakes for the elderly who can't keep weight on? I drank those and kept myself from losing any more weight.

You may have to work to keep the weight on, but with enough protein, you'll keep it. Don't mistake thin for healthy. Don't mistake muscular for healthy. You have to work your heart.
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Old 06-15-2009, 05:28 PM   #20
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Oh, and Ben.... do something about your dog.
lol. he's cursed with a pot belly and short legs and is strictly an indoor dog. The only time he gets to run is when he runs to the grass three times a day to pee and take his dump... but then it takes him an hour to slowwwly walk the 50 yrds back to the apartment. I've got a red wagon that helps with moving him around outside cuz its so hot here.

he gets his exersize from playing indoors... random short bursts of running/chase, tug of war, eating contests (against his previous best times).

He's 8+ yrs old with an expected life of 8-12 yrs for bulldogs. He's healthy and strong (for a bulldog). From some angles he actually looks trim
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Old 06-15-2009, 05:33 PM   #21
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what is this exercise you speak of? If I lose any weight, Ill be able to hide behind a road sign pole. When I get dressed in the morning, its like putting jeans on a broomstick. It just dont work.
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Old 06-15-2009, 05:41 PM   #22
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cardio is what helped me alot in cutting/trimming fat. Also eating less vending machine food. lol. I eat alot of white grilled chicken, whole turkey breasts that I buy from the grocery store (serves 5 people but I eat it in one sitting), lots of lean food with high protein. Lean Cuisine Salsbury steaks and Turkey diners are some of my favorites but can get expensive night after night so I buy alot of chicken instead usually.

I do 2+ miles 3x per day on the treadmill at 5% incline. I follow that with a 5 minute slow walk cool down. Then I hit the weights. I max out all of my lifting to failure where I can't possibly lift anymore. This means less reps of about 5 or 6 per set. I do one set for one particular muscle group and then move onto another muscle group and do a set... I rotate thru those different exersizes one set per excersize and then I start over until I do about 3 or 4 sets per muscle group. This gives those muscles a little rest between sets.

To bulk up I'd suggest cardio but less than if you were cutting/trimming like me. Maybe only twice a week for 30 min. Max out your sets (higher weight lbs), and eat chicken, turkey, steaks and almonds like there is no tomorrow. Also suppliment your meals with protein shakes. You can get them with in many different variety and flavors... I like dutch chocolate (1 carb, 0 grams fat, 50 grams protein per serving)... I take 2 servings of powder protein (4 scoops) per shake after a workout. You can buy protein shake powder with higher calorie, fat, and carbs for those that want to try and gain weight. But only use if you check with your doctor. If you don't have good kidneys you can cause damage by taking in too much protein suppliment.
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Old 06-15-2009, 05:52 PM   #23
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Oooo almonds. Yummy. I especially like the closing of my throat and lack of breathing. Spent a couple years eating almonds like there was no tomorrow, then suddenly I developed a major allergy to them. Careful.
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Old 06-15-2009, 05:59 PM   #24
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Cross Fit! Do it and you will see results.

I hit 38 in July and am in the best shape of my life! I'm 5'10"/185-190 with very little body fat.

Cross Fit makes the most of your exercise, it takes what works and uses it and throws away the crap. I still do freeweights because I like having 19" arms, but for cardio and overall fitness I live by Cross Fit.

I guess it helps that the Air Force encourages me to work out on duty, so I hit the gym 6 days a week for about 2 hours each time.

If you're fat the best thing you can do is drop the soda and start walking...drink water, not diet soda. Cut out processed foods and crap, eat more green, and walk, walk, walk!
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Old 06-15-2009, 06:04 PM   #25
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^sounds like this guy. Are you in a rock band living your dream?

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Old 06-15-2009, 06:08 PM   #26
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^sounds like this guy. Are you in a rock band living your dream?
LOL...My dream would include all the Girls Next Door and a private island.
PLus Bow Flex sucks! I have an exercise video on You Tube but can't access it from work....someone looks up 1QUIKGST and look for the video I made called Hand bODY bUILDING.

Here's the link..

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Old 06-15-2009, 07:08 PM   #27
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Oooo almonds. Yummy. I especially like the closing of my throat and lack of breathing. Spent a couple years eating almonds like there was no tomorrow, then suddenly I developed a major allergy to them. Careful.
ew yeah. that could be bad.

Dale, I never heard of crossfit till you mentioned it. Still not sure exactly what it is other than the military and police use it in their training. So it must be good. But then I saw this picture after googling for crossfit. Please tell me this is not a cross fit alumni and that magic sponge is not part of the routine lol...



*edit: I'm going to learn more about this Cross Fit thing. Sounds like something that I could really benefit from. Some of my inspiration when getting started was to try and get as fit as you soldiers or as close to it as I could.
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Old 06-15-2009, 07:27 PM   #28
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I get a workout every day in my job, I chase a trash truck picking between 11 and 17 tons of trash a day and we walk run 5 to 7 miles a day. We have an incentive, when your route is done you go home for the day and get paid for 8 hours.There is only two people with the truck, the driver and one picker.
I used to go to a gym on a regular basis and putting on weight with my metabolism was next to impossible, and more so now with the job.
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Old 06-15-2009, 07:32 PM   #29
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I'm only willing to work out if it involves hitting something at some point. Bas is one of my favorites for a "program" and I have a ring timer coming for my regular heavy bag workouts. Add a speed rope and I'm set. Hate machines, hate weights, hate to run for any long distances.
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Old 06-15-2009, 07:52 PM   #30
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I get a workout every day in my job, I chase a trash truck picking between 11 and 17 tons of trash a day and we walk run 5 to 7 miles a day. We have an incentive, when your route is done you go home for the day and get paid for 8 hours.There is only two people with the truck, the driver and one picker.
I used to go to a gym on a regular basis and putting on weight with my metabolism was next to impossible, and more so now with the job.
And you sir do one of the most under-appreciated jobs in the world. Most people never stop to think what they would do without you.

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