Where i started. Where i am now.

rjohnson5481 · 06-14-2009, 08:22 PM

The first picture was taken, 3/17/2009.
The second, Today almost exactly 2 months later.
I've been working my ass off, 1 and half of that 2 month span was by my work out. The last 2 weeks have just been shoot or miss. I've been mainly focusing on my chest, because as you can see that's my problem area.
I can't quite say i'm happy with where i am, but i'm happy with my progress, and plan to work even harder and do this again in august.
Feel free to say anything. And i know i'm still a fat ass.

PICTURE 57 IS THE MOST CURRENT
PICTURE 19 IS WHERE I BEGAN.

**Kaboom** · 06-14-2009, 11:08 PM

You can definitely tell you have been working hard bro.
Next step is to get a good diet in order.
Working out is only half of it.The diet is just as important

rjohnson5481 · 06-14-2009, 11:20 PM

appreciate the support.

The diet was great at the start, when everything was a constant, i knew when i was going to eat, and what. The excuses can go on for pages, but I'm going to start watching it again, and eating what i should be to drop this last 10 lbs of fat.
Right now i know i'm below 20% BF, but i'll have an exact # by the end of the week.

**mperk** · 06-16-2009, 02:24 AM

Hey man;

Nice work in only 2 months! keep it up and you'll look great inside of a year! Kaboom is rite about the diet - definately look into that - check out the threads on cutting diets - basically you want to run a 500calorie a day deficit and eat healthy carbs and fats along with the protein. For me the big trick was to cut out sugar and white flour. Limits your diet but really helps to get you in shape. Dunno your age, but you are still growing so you will obviously lean out as you get bigger.

Keep it up Dude!

Mr Moley · 06-18-2009, 07:57 AM

Keep going dude. Use these pics as motivation!

F-111 · 06-18-2009, 08:05 AM

Dude! that progress is awesome in only 2 months. Great job mate, the difference is huge between those two pix.

Keep at it mate and get a decent diet in place and watch your body transform.

rjohnson5481 · 06-19-2009, 12:45 AM

Thanks for the support, it def. gives more of the drive to keep at it.

I'm getting my BF tested monday, I started at 24%, dropped to 21% as of about 5 weeks ago so we'll see where I am now.

rjohnson5481 · 06-19-2009, 12:49 AM

and just as a rule of thumb, i've been told if i'm really trying to gain mass i need 1.5 Gram of protien for lb of body weight.
How much do i need if i'm cutting, and trying to hold my strength?

rjohnson5481 · 06-21-2009, 10:43 PM

Not sure if anyone is keeping up with this, but i had my BF test and it is now 16.7 % which means a 5% drop. Which was a nice suprise, i'm going for 10% with in the next 2 months, but i'm not sure i expect to make that. But I'm going to work my ass for it. I've already started eating much cleaner. I'm going to work out the exact numbers with all of that over the next few days.

**Kaboom** · 06-21-2009, 11:20 PM

Thats damn good bro.Keep at it.Might not reach 10 in 2 months but its a helluva goal

rjohnson5481 · 06-21-2009, 11:26 PM

Thanks.
I'm going to work my ass off. I lost 3 percent in a month the first month and 5 in the last 6 weeks, so we'll see what happens.

**mperk** · 06-22-2009, 03:01 AM

Great job, dude - Keep it up!

james69 · 06-22-2009, 08:35 AM

just think what u will look like in 2 more months great work bro

**chrispghmuscle** · 06-22-2009, 10:24 AM

Outstanding job..... Keep up the hard work

is paying off..

Dustin Masteson · 06-22-2009, 12:47 PM

Grea job man. The key is to stay motivated, and keeping pics of your progress should really help. Being a former highschool wrestler, I know a little about losing weight and attaining low bodyfat. If you need any tips or help, message me anytime. GOOD LUCK MAN

rjohnson5481 · 06-22-2009, 06:54 PM

Thanks again for all of the support, this is my week off of everything to cycle, so that's going to be fun. lol

Bigsteve · 06-23-2009, 11:07 AM

The chest for me was easy to fix. So man it will be easy. Good work. What kind of diet are you on? Are you taking anything?

rjohnson5481 · 06-23-2009, 05:57 PM

My diet right now is mainly just a lot of chicken, i still haven't gotten it to tuned in yet. Which is obviously where i'm lacking, but I'm on Black Powder by MRI, and a 100% whey, but i'm switching to a whey isolate in the next few days.

rmike · 06-29-2009, 04:27 AM

Wow brother! i just looked at those 2 pics and you are making outstanding progress. excellent work and a great goal. thats what this is all about for all of us-PROGRESS. we are all work in progress. thats good that your not were you want to be bc if you were you wouldnt have any reason to get better. You follow me? complacency is our enemy. alot of people wouldnt understand that but i know you do! LOL keep up that great work and you will move towards a leaner, meaner you!

rjohnson5481 · 06-29-2009, 08:29 PM

Quote:

Originally Posted by rmike

Wow brother! i just looked at those 2 pics and you are making outstanding progress. excellent work and a great goal. thats what this is all about for all of us-PROGRESS. we are all work in progress. thats good that your not were you want to be bc if you were you wouldnt have any reason to get better. You follow me? complacency is our enemy. alot of people wouldnt understand that but i know you do! LOL keep up that great work and you will move towards a leaner, meaner you!

Thanks a ton, i honestly don't think i'll ever be happy, and you're exactly right that's the best part. Appreciate the support man!

rmike · 06-30-2009, 12:48 AM

no problem bro. keep us up to date with your progress, post some new pics too! we r all here for you bud

rjohnson5481 · 06-30-2009, 02:04 AM

Will do man.

I started on layne norton's power/hypertrophy 4 day split and am working on the end of the first week.
i'm going to get a fitness assessment this week so i will update on BF % and such.

**mperk** · 06-30-2009, 02:43 AM

Quote:

Originally Posted by rjohnson5481

Will do man.

I started on layne norton's power/hypertrophy 4 day split and am working on the end of the first week.
i'm going to get a fitness assessment this week so i will update on BF % and such.

Way cool dude - that is an awsome workout - you'll love it!

rjohnson5481 · 06-30-2009, 02:45 AM

I'm loving it so far.
I've never done so much hypertrophy though, you don't know pain until you have 200 reps of calve raises. lol

**MikeNYY420** · 07-01-2009, 02:16 AM

Quote:

Originally Posted by rjohnson5481

and just as a rule of thumb, i've been told if i'm really trying to gain mass i need 1.5 Gram of protien for lb of body weight.
How much do i need if i'm cutting, and trying to hold my strength?

You need 1g protein per 1 lbs of bw on a bulk. Not 1.5, extra protein is stored as fat. On a cut you need 1.5.

rjohnson5481 · 07-03-2009, 03:01 AM

okay, why would i need more protein on a cut than on a bulk when i'm just trying to add size?
Not to come off ass hole-ish just doesn't click..

**HawaiianPride.** · 07-03-2009, 04:40 AM

Awesome progress man.

**MikeNYY420** · 07-03-2009, 12:44 PM

Quote:

Originally Posted by rjohnson5481

okay, why would i need more protein on a cut than on a bulk when i'm just trying to add size?
Not to come off ass hole-ish just doesn't click..

I'm glad you ask. The reason is that on a bulk you have plenty of the other macronutrients, carbs and fat. These two macros provide all the energy you need and a gram of protein per lbs of body weight in this condition is enough to rebuild muscle tissue. On a cut were you are expending more energy than you intake through your diet, protein becomes a source of energy for the body. If your energy demands are more than what you consume the liver converts amino acids to glucose through gluconeogenesis. Literally the making of new glucose. So other such conditions protein, or more the amino acids from the protein, have two goals, one to rebuild tissue and two to provide an alternate source of energy.

Does this answer your question? Anything I should clarify?

rjohnson5481 · 07-03-2009, 06:06 PM

Quote:

Originally Posted by MikeNYY420

I'm glad you ask. The reason is that on a bulk you have plenty of the other macronutrients, carbs and fat. These two macros provide all the energy you need and a gram of protein per lbs of body weight in this condition is enough to rebuild muscle tissue. On a cut were you are expending more energy than you intake through your diet, protein becomes a source of energy for the body. If your energy demands are more than what you consume the liver converts amino acids to glucose through gluconeogenesis. Literally the making of new glucose. So other such conditions protein, or more the amino acids from the protein, have two goals, one to rebuild tissue and two to provide an alternate source of energy.

Does this answer your question? Anything I should clarify?

so essentially it keeps you from eating through muscle for energy, because you're burning what you're putting in not the muscle on your body, correct?

rmike · 07-03-2009, 08:12 PM

Quote:

Originally Posted by MikeNYY420

I'm glad you ask. The reason is that on a bulk you have plenty of the other macronutrients, carbs and fat. These two macros provide all the energy you need and a gram of protein per lbs of body weight in this condition is enough to rebuild muscle tissue. On a cut were you are expending more energy than you intake through your diet, protein becomes a source of energy for the body. If your energy demands are more than what you consume the liver converts amino acids to glucose through gluconeogenesis. Literally the making of new glucose. So other such conditions protein, or more the amino acids from the protein, have two goals, one to rebuild tissue and two to provide an alternate source of energy.

Does this answer your question? Anything I should clarify?

thats excellent advice brother. if you start to run out of gas, your body will just take it from somewhere else. and i dont mean the kind of gas youve been having! lol jk