A (School) Years Worth of Progress....

Chimera · 05-07-2009, 01:55 AM

So every Sunday I take my progress pictures as well as my morning weight, and last Sunday was my 66th week of intense dieting and training (something I plan on doing for the rest of my life). Here are the fruits of that work, and more to come.

August 24th, 2008:

May 3rd, 2009:

And here are the statistics of the bodyfat results (used PHP code to keep it in a somewhat cleaner format):

PHP Code:

  ..........................  8/24/08   5/03/09

Bodyfat Percentage   16.9%      13.6%

Total Bodyweight      209.4lb's   211.4lb's

Bodyfat                    35.4lb's     28.8lb's

Leanbody mass         174.0lb's    182.6lb's

 
Calipers (in mm's)

Chest                       9mm         6mm

Triceps                    17.5mm     11mm

Back                       15mm        16mm

Midaxillary                13.5mm     13.5mm

Supraillium                14.5mm     14.5mm

Abdomen                  23.5mm     16.5mm

Thigh                       22.5mm     12mm

I am currently bulking but I plan on cutting at the end of May for 12 weeks and roughly go at a rate of 1.5 pounds per week (of bodyfat, preferably). Critique away!

F-111 · 05-07-2009, 03:05 AM

I can see some definite changes, well done mate.

What have you been doing to lose the bf? Just diet or some cario also? Be sure to give HIIT training a go cuz its the bomb

**mindstar** · 05-07-2009, 08:15 AM

well done...you're certainly on your way!

Chimera · 05-07-2009, 11:25 AM

Quote:

Originally Posted by F-111

I can see some definite changes, well done mate.

What have you been doing to lose the bf? Just diet or some cario also? Be sure to give HIIT training a go cuz its the bomb

I cutted down to 10% bodyfat using mostly the information for the sticky in the nutrition thread that was created by Layne Norton (Tailored it for my bodytype, did refeed days, etc), then started bulking back in March because I want to compete and need more size on me especially at my height. When I was 10% bodyfat, I was 190lb's at 6'2'' and simply put, no muscle! I have been doing HIIT on my off days for a little over a year now, love it.

peskypaul · 05-07-2009, 02:29 PM

You defiantely have more of a 'V' and a lot less fat. Your abs are coming through and you now have really good definition on your chest. You looks better for it in your face as well; well done, keep it up.

luke7750 · 05-07-2009, 03:23 PM

You are much leaner now. good job bro. stay motivated!

bmxron1 · 05-07-2009, 04:33 PM

keep it up bro, good job

Iron_Mercenary · 05-07-2009, 04:50 PM

There is much work to be done. Chimera, what does your weight training program look like? Also what are your specific physique and performance goals along with deadlines?

Chimera · 05-07-2009, 05:01 PM

Quote:

Originally Posted by Iron_Mercenary

There is much work to be done. Chimera, what does your weight training program look like? Also what are your specific physique and performance goals along with deadlines?

I have changed it so much since August, but generally it was one of these two splits....

Split 1
Monday: Shoulders & Traps
Tuesday: Back & Biceps
Wednesday: HIIT
Thursday: Chest & Triceps
Friday: Legs
Saturday: HIIT
Sunday: Rest

Split 2 "Layne Nortons Power Hypertrophy Adaptive Training"
Monday: Low Volume Lower Body
Tuesday: Low Volume Upper Body
Wednesday: HIIT
Thursday: High Volume Chest & Back
Friday: High Volume Legs
Saturday: High Volume Shoulders, Biceps, and Triceps
Sunday: HIIT

My specific physique and performance goals along with dead lines.... well I want to be able to step on stage at a bodybuilding show next year in the spring time with an impressive physique, I would be happy if I could be around 5% bodyfat weighing in at 200 pounds; so I will have to increase my lean body mass to atleast 190 for that to happen. Is there anything you would recommend for me to work on? I feel that my arms are not where they should be, but everything else I am currently happy with.

Iron_Mercenary · 05-07-2009, 05:16 PM

Place more emphasis on developing a V-taper. Right now your build is very straight up and down. Dont worry about arm mass, focus on the large muscle groups- back, chest, & legs. I think that if you keyed in on those 3 and built them working with the big three lifts [squat, bench, & deadlift] you will see a lot of progress.

Set strength goals for yourself as well; monthly & weekly goals. Maximize your poundages thru progressive overload; this can only be achieved thru consistency. So find a program, stick with it for 6-12wks (or until you stop making progression in weights), and then move into a new routine. An impressive physique will come along with impressive strength.

Chimera · 05-07-2009, 05:28 PM

Quote:

Originally Posted by Iron_Mercenary

Place more emphasis on developing a V-taper. Right now your build is very straight up and down. Dont worry about arm mass, focus on the large muscle groups- back, chest, & legs. I think that if you keyed in on those 3 and built them working with the big three lifts [squat, bench, & deadlift] you will see a lot of progress.

Set strength goals for yourself as well; monthly & weekly goals. Maximize your poundages thru progressive overload; this can only be achieved thru consistency. So find a program, stick with it for 6-12wks (or until you stop making progression in weights), and then move into a new routine. An impressive physique will come along with impressive strength.

Alright, I will do that. Also for a V-Taper, shouldn't I put some focus on my shoulders as well? The delt's do contribute to it greatly as well. But yes, I will focus on making strength increases so to bring up my body. So should I still bulk? I was going to start cutting down at the end of May just because personally I feel very fat at the moment!

I 4m Legend · 05-07-2009, 07:59 PM

If you really plan on competing I would diet hard soon then assess where you are at with a low bodyfat. It will give you time to see what you really need to work on hard this off season. Focus on the contraction of the muscle on the hypertrophic days and try to move some heavy weight with good form on the heavy strength days. I'm not saying 200 lbs isn't possible but focus more on what you look like then what weight your going to come in at.

**mperk** · 05-08-2009, 12:33 AM

Nice work dude - keep lifting heavy and focus on the big compound lifts to build some thickness. Also go crazy with pull ups to work on the V taper & lats. Don't know where u are at w/ them now but do 10 sets of 2 with perfect form and work up from there!