Progress thread

  • riamu79

    Posts: 42

    Jul 16, 2012 1:32 AM GMT
    I'm 32 years old, 5'7".

    So I started seriously working out again after many years 7 months ago. At the time I weighed 143lb and looked like:
    2011-10-03-nohead.png

    I now weigh 150 and look like:
    2012-06-15-nohead.png

    I've been working pretty hard, gaining slowly (though realistically I've been losing fat and gaining muscle, I haven't read BF% which is a pity).

    Not looking for anything in particular from this thread, just making it a progress thread.
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    Jul 16, 2012 1:38 AM GMT
    Pretty solid progress for 7 months. Good chest and delt development, keep it up. What about your legs though?
  • riamu79

    Posts: 42

    Jul 16, 2012 1:42 AM GMT
    Leg progress is good, I've ramped up on squats to a 5RM of 215. I'll get some pics next time.

    I pulled my piriformis a couple of weeks ago, so I've been replacing squats and DLs with heavy core and formic work.
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    Jul 16, 2012 2:13 AM GMT
    I have a hard time judging the progress unless you post pics in your underwear. icon_wink.gif But it looks like great progress....from what I can see. icon_biggrin.gif
  • starboard5

    Posts: 969

    Jul 16, 2012 4:39 AM GMT
    Wow. Impressive. Congrats and keep it up.
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    Jul 16, 2012 6:07 AM GMT
    ok, what exactly do you eat to pack on muscles?? im trying to gain 7 kg.. so far, i have gained 1 kg in 2 months time.. i dont know if thats slow progress or just fine..
  • riamu79

    Posts: 42

    Jul 16, 2012 2:31 PM GMT
    Well I gained 5kg in 7 months. I'm not sure that there's any hard-and-fast rule, but I noticed the best gains about 3 weeks into my new diet - around 3-3.5k cals per day.

    My problem at the beginning I think was not taking a measure of BF%. As I said, I'm sure that I've lost a lot of body fat and put on muscle, which tends to skew the gains a little, but from this point on, most if not all of my gains will be in muscle (hopefully) and a little extra fat (realistically).
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    Jul 16, 2012 2:32 PM GMT
    7 months?? Holy shit. Bravo.
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    Jul 16, 2012 2:33 PM GMT
    Wow, amazing progress man well done!

    Would love your diet and workout routine!
  • CuriousJockAZ

    Posts: 19133

    Jul 16, 2012 2:39 PM GMT
    Good work. You had pretty solid basics to start with, but you significantly beefed up your chest and arms and leaned out your mid-section. Takes dedication -- Bravo! Also I like the idea of "Progress Thread". This is, after all, a site geared towards health & fitness.

    I'm wondering if there maybe isn't the germ of an idea here for a "Progress Thread" in which guys who want to improve their builds, lose, weight, get better fit whatever, enter a "RealJock "Progress Challenge" contest of sorts, and we monitor their progress once a month over the course of say 8 months, and then sort of like "The Big Loser" pick a winner of the "RealJock Progress Challenge". Just thinking it would be an idea to motivate people to stick with their workout and diet routine.
  • riamu79

    Posts: 42

    Jul 16, 2012 2:44 PM GMT
    Just a basic beginner-intermediate routine (3x per week, whole bodies):
    3 x per week, 2 warmup sets (25% / 50%), 2 work sets
    5 week cycle starting at 8 reps per set and ending at 12, after 5 weeks go up 10%
    Squats
    Bench
    - super-set bench crunches
    Standing barbell calf raises
    - superset bent-over rows
    Overhead barbell press
    - superset tricep pulldowns
    SLDL

    I've done 4 cycles of the above so far and I've just started the 5th cycle. After this cycle is done I'll be moving to a 4 day split routine instead as the above is subject to some pretty serious diminishing returns.

    I've always had problems with my diet, largely because I find it difficult to eat over maintenance (and I know; this is the same old tune that everybody sings icon_smile.gif ).

    A sample day would look something like:
    Breakfast
    Toast w/ peanut butter & jam
    protein shake
    Morning snack
    trail-mix (~200g)
    oatmeal
    lunch
    200g chicken breast and 1/2 cup quinoa (or equivalent)
    afternoon snack
    protein / mass gainer shake or same as lunch
    dinner
    200g salmon + 1/2 cup quinoa + 1/2 cup broccoli
    evening snack
    Casein protein + psyllium husk (the psyllium slows down the digestion of the casein even further through the night)
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    Jul 16, 2012 2:48 PM GMT
    CALL ME!..icon_biggrin.gif
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    Jul 16, 2012 2:52 PM GMT
    Damn. I need to step up my game.
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    Jul 16, 2012 3:01 PM GMT
    CuriousJockAZ saidGood work. You had pretty solid basics to start with, but you significantly beefed up your chest and arms and leaned out your mid-section. Takes dedication -- Bravo! Also I like the idea of "Progress Thread". This is, after all, a site geared towards health & fitness.

    I'm wondering if there maybe isn't the germ of an idea here for a "Progress Thread" in which guys who want to improve their builds, lose, weight, get better fit whatever, enter a "RealJock "Progress Challenge" contest of sorts, and we monitor their progress once a month over the course of say 8 months, and then sort of like "The Big Loser" pick a winner of the "RealJock Progress Challenge". Just thinking it would be an idea to motivate people to stick with their workout and diet routine.

    Now THAT'S an idea! And far better than MOTD. With RJ Progress Challenge, as you said, it MOTIVATES people to do something about their health and fitness and INSPIRES others to work harder to meet or best his competitor! MOTD is just a beauty pageant which some of these "winners" have no photos and/or no shape.

    I'm all for it, what say you, guys?!
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    Jul 16, 2012 3:03 PM GMT
    bigeasydude said
    CuriousJockAZ saidGood work. You had pretty solid basics to start with, but you significantly beefed up your chest and arms and leaned out your mid-section. Takes dedication -- Bravo! Also I like the idea of "Progress Thread". This is, after all, a site geared towards health & fitness.

    I'm wondering if there maybe isn't the germ of an idea here for a "Progress Thread" in which guys who want to improve their builds, lose, weight, get better fit whatever, enter a "RealJock "Progress Challenge" contest of sorts, and we monitor their progress once a month over the course of say 8 months, and then sort of like "The Big Loser" pick a winner of the "RealJock Progress Challenge". Just thinking it would be an idea to motivate people to stick with their workout and diet routine.

    Now THAT'S an idea! And far better than MOTD. With RJ Progress Challenge, as you said, it MOTIVATES people to do something about their health and fitness and INSPIRES others to work harder to meet or best his competitor! MOTD is just a beauty pageant which some of these "winners" have no photos and/or no shape.

    I'm all for it, what say you, guys?!


    It would be the same thing at MOTD.
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    Jul 16, 2012 3:08 PM GMT
    Outstanding progress with a clear plan. You gained just the right muscle and lost fat over sensible period of time. It just shows how it depends on what right for you, and you are smart to figure it out.

    It sounds like you worked out and gained muscle in the past and lost it? The saying is that "muscle has memory," and this may be part of what is helping you make gains, too. It is your hard work and intelligence you put into your going back to working out that shows in your progress pics. icon_biggrin.gif

    I like the idea in the thread of people posting progress pics, but that could be complicated if it is more than one person. It might be good to have a section o the forums on "progress threads." I don't like the idea of making it into a contest. This is about your body, and all bodies respond at different rates and areas. Too much competition in this society. I'd rather come together and support each other.
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    Jul 16, 2012 3:13 PM GMT
    bigeasydude saidI'm all for it, what say you, guys?!


    I'd definitely be up for it and have seen it done successfully on other sites. It's great for competition/motivation.
  • riamu79

    Posts: 42

    Jul 16, 2012 3:15 PM GMT
    timct saidOutstanding progress with a clear plan. You gained just the right muscle and lost fat over sensible period of time. It just shows how it depends on what right for you, and you are smart to figure it out.

    It sounds like you worked out and gained muscle in the past and lost it? The saying is that "muscle has memory," and this may be part of what is helping you make gains, too. It is your hard work and intelligence you put into your going back to working out that shows in your progress pics. icon_biggrin.gif

    I like the idea in the thread of people posting progress pics, but that could be complicated if it is more than one person. It might be good to have a section o the forums on "progress threads." I don't like the idea of making it into a contest. This is about your body, and all bodies respond at different rates and areas. Too much competition in this society. I'd rather come together and support each other.


    I worked out a bit (in a much less structured and much less mature way) about 10 years ago. Looking back, my form was all over the place and my impatience led me to make mistakes. In the end I tore a rotator cuff and instead of healing it and getting back into working out I stopped working out altogether. After that I stacked in about 15kg in fat that then took a few years to lose. The first photo of me above is after having lost that fat and is just prior to my starting back at the gym.

    I also like the idea of a progress thread section. Certainly one of the things that has given me great motivation is seeing what other people are doing.
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    Jul 16, 2012 3:17 PM GMT
    Pure said
    bigeasydude saidI'm all for it, what say you, guys?!


    I'd definitely be up for it and have seen it done successfully on other sites. It's great for competition/motivation.


    Not to be the wet blanket, but my guess it will turn in to another leg humping thread. Which we have zillions of. the 42 year old who went from 260lbs to 230 lbs will get a few "nice job" responses, while the 24 year old who went from a four pack to a six pack will get 9 pages of "awesome". My feeling is it will devolve in to yet another popularity thread. which, like I said, we have a zillion of.
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    Jul 16, 2012 3:22 PM GMT
    Oh to be in your 30s. Count your blessings because it's never as easy once you pass where you are now. Getting there now helps you maintain later. Nice job and I agree with Dallas, the young popularity will over take the real kudos to the older guys who make progress. They're the ones that really have to work to make it happen.
  • riamu79

    Posts: 42

    Jul 16, 2012 3:25 PM GMT
    That's probably a fair call to be honest. I made this thread to chart my progress and hopefully provide some sane and realistic discussion with and for people who are in the same boat as I am.
  • CuriousJockAZ

    Posts: 19133

    Jul 16, 2012 3:25 PM GMT
    Dallasfan824 said
    It would be the same thing at MOTD.



    I'd like to think it could be a healthier more positive version of that in which it is not really so much a "popularity contest" as it is a true measure of progress to help motivate others toward a commitment to a healthier fitness-minded lifestyle. A little "competition" can work wonders as a motivating factor --- especially if, like on "The Big Loser" -- they know that their progress will be monitored regularly.
  • CuriousJockAZ

    Posts: 19133

    Jul 16, 2012 3:28 PM GMT
    Dallasfan824 said
    Pure said
    bigeasydude saidI'm all for it, what say you, guys?!


    I'd definitely be up for it and have seen it done successfully on other sites. It's great for competition/motivation.


    Not to be the wet blanket, but my guess it will turn in to another leg humping thread. Which we have zillions of. the 42 year old who went from 260lbs to 230 lbs will get a few "nice job" responses, while the 24 year old who went from a four pack to a six pack will get 9 pages of "awesome". My feeling is it will devolve in to yet another popularity thread. which, like I said, we have a zillion of.


    Maybe it will, but we could work towards committing to not letting that happen. More importantly, even if it DID happen, there is still something very positive to be taken from "the 42 year old who went from 260lbs to 230lbs". If an "Rj Progress Challenge" helped that guy lose 30 lbs, who knows, maybe it will be just the kick he need to lose the next 30.
  • CuriousJockAZ

    Posts: 19133

    Jul 16, 2012 3:33 PM GMT
    eb925guy saidNice job and I agree with Dallas, the young popularity will over take the real kudos to the older guys who make progress. They're the ones that really have to work to make it happen.



    Perhaps we could circumvent this by naming a "Panel of Judges" who will decide the winner purely from a "fitness and progress" perspective. This isn't a competition to see who has the best body, it's to see who can achieve the "most improved" body and who achieved the most profound results.
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    Jul 16, 2012 3:36 PM GMT
    CuriousJockAZ said
    Dallasfan824 said
    Pure said
    bigeasydude saidI'm all for it, what say you, guys?!


    I'd definitely be up for it and have seen it done successfully on other sites. It's great for competition/motivation.


    Not to be the wet blanket, but my guess it will turn in to another leg humping thread. Which we have zillions of. the 42 year old who went from 260lbs to 230 lbs will get a few "nice job" responses, while the 24 year old who went from a four pack to a six pack will get 9 pages of "awesome". My feeling is it will devolve in to yet another popularity thread. which, like I said, we have a zillion of.


    Maybe it will, but we could work towards committing to not letting that happen. More importantly, even if it DID happen, there is still something very positive to be taken from "the 42 year old who went from 260lbs to 230lbs". If an "Rj Progress Challenge" helped that guy lose 30 lbs, who knows, maybe it will be just the kick he need to lose the next 30.


    I dont think so. But have at it.