| Author | Message | ||
     Phelan |
Here's my results so far, after an on-going process that started 6 months ago. I was at 192 lbs when I decided my desire to change was greater than my desire to stay the same. I didn't know how to do it at the time, but I started doing anything I knew would change my results. I started by working out more regularly, and I started taking a diet pill called Diablo ECA fire caps. At that point in time, I didn't realize how important diet was, or how big an actual serving was. The pill helped me lose 14 lbs, but I wasn't getting quite the definition or the muscle that I was expecting with the workout I was doing. Turns out that what you eat, when you eat, and what supplements you use mean a lot more than I thought. Here's a picture of me in that state, taken about 2 months ago.  I was in better shape than before, but definitely not what I was going for after 4 months work. For the month after that I had stopped taking the Diablos and started supplementing protein into my diet. Still hadn't set up a diet at that point but I stopped devouring large pizzas once every week like I was before and I started seeing a little more definition, but not the lean, dense muscle I was looking for. Turns out that I wasn't supplementing enough protein into my diet, which I found out about a month ago. I was taking 90-100 grams a day. To build lean muscle though, you should take in 1-1.5 grams per pound of lean body weight, depending on intensity of workouts. I was getting enough. And I hadtoo much other stuff into my diet. So I started supplementing more protein into my diet, and I drastically changed my diet 3 weeks ago. I maintain the necessary protein in my diet now, but I've cut the fat, saturated fat, carbs, sugar, and salt to that of below-FDA recommended levels to create definition. My supplements include a multivitamin, a DHEA/Methoxy/Tribulus stacked pill, Jack3D (creatine monohydrate, caffeine, and other ingredients), BCAAs, and plenty of protein. This is my look today.  While I may not look much bigger, my shoulders and neck are way bigger, my definition, vascularity, and muscle density has skyrocketed, and my cardio, metabolism and energy are out the roof. It helps too that I'm not eating pizza and drinking sodas all time, too  . My goal is get even bigger and more ripped, and maintain that position for a good while to keep a high metabolism. I feel that my commitment to my fitness has also helped me develop the extra discipline I will need to carry out the goals I have in the business world as well. When you get serious about life, it gets serious about you, and I want to be serious while I'm still young enough to make the impact on it I want, even with the economy in the shape it's in right now. | ||
| Phelan |
So how is everyone else coming along? | ||
| Dynasport |
Congrats on seeing results from your hard work. | ||
| Phelan |
Thanks! | ||
| Xbrad9r |
nice work RPD, I kinda stalled out at the 12lb mark, and lost my motivation and focus and gained back a couple of pounds...I was just talking with the wife tonight about getting serious about both of us getting in better shape, thanks for posting this to help push me along with you. Update us again in a couple of weeks and hopefully I will have some success to share with you. Nice job, keep it going. | ||
| Phelan |
Thanks Brad! No worries, I feel off the wagon several times in the first few months. Even now it's hard to continue the diet change. I eat small portions of food 5-6 times a day (usually 4-8 ounces in size) and drink crazy amounts of water and fluids. I treat myself probably about once a week to whatever I want. The nice thing is that the longer you stick to the course, the easier and more natural it gets IMHO. I look forward to all of my workout time and try to make the most out it with intelligent exercising. I'm always looking for a new excercise or workout to work into my loose routine as well. Today for example saw 240 grams of protein, 188 ounces of fluid (mostly water), and 611 reps in 21 different exercises. I do some form of legs, abs, and fingertip pushups every workout day, while today's focus was arms and shoulders. Not sure yet what I'll focus tomorrow's on, but it's helped a TON for me to write out the exercises I want to do ahead of time and plan an order of attack. I throw the everyday exercises in there to split up sets that concentrate on other muscles, so that I can keep my body moving and heartrate up while the other muscles get the needed rest. Similar to the P90X routine I used to do. Diet is the number one key I've found. Without putting the right nutrients and supplements into your body your workouts will be of little effectiveness. It's the stuff in your belly that makes your muscles strong; it's your workout that makes your brain tell the body to use the stuff in the belly. | ||
| Reducati |
how do you get your protein? protein supplements, or?? | ||
| Phelan |
Both in food and supplement. My favorite so far is Body Fortress Whey Isolate in Vanilla (60g protein with 2 scoops). It's cheap, available at Walmart, and doesn't have maltodextrin like many others do. Maltodextrine is highly counterproductive to bodybuilding as it's more sugary than sugar. Also make sure that magnesium levels on your supplements are low or you'll be in the bathroom all the time. I eat a lot of high protein, low fat foods like yogurts (5-6g ea or 15g in Greek), very lean beef (96/4 ground beef has 24g protein per serving), and 1% or 0% milk (8g per 8oz). I combine these things often. For example, my oatmeal mixed in 8 oz 1% milk has 14g protein, good complex carbs, and almost no fat. 1 scoop of my protein supplement of choice in Greek yogurt gives me 45g protein. A properly sized burger with 96/4 ground beef, 2 slices of fat-free cheddar, on two slices of potato bread with a little mustard gives me 40g protein and very little fat, especially since it's grilled on a Foreman grill . Most of my daily fat comes from nuts and breads. I also eat a fair share of fruits. | ||
| Phelan |
BTW with my last meal, today marks the highest recorded for me so far with 278 grams of protein and 196 oz of fluids. | ||
| Phelan |
Oops.... I found out this morning that I've been grossly miscalculating my fluid intake. I keep cases of bottled water, and I go through 6-12 bottles a day among other fluids, and I've always counted them as 8 ounces... I don't know why I did that, but they are actually 16.9 ounces, so I probably took in closer to 250 oz of fluids yesterday. That explains why I have to go to the bathroom twice at night... | ||
| Not_purple_s2 |
Damn dude! You're ripped! congrats. | ||
| Phelan |
Thanks Curtis! I'm happy with my results, but I'm still looking for more. I forgot to mention that I'm actually up about 4 lbs in the second photo than the first. When I first started this process 6 months ago, I was a 33-34" waist @ 192 lbs. Now I'm a 30-31" waist (though I have to get 31-32" pants to fit my thighs) @ 180 lbs. Right now my goal is to get back to 190 but be leaner than I am now. Once I hit that, I may shoot for 200; who knows. There are a lot of gyms and martial arts training facilities around here that I'd like to explore as well, if I could find the time (Message edited by Phelan on August 05, 2010) | ||
| Daggar |
Try Crossfit. I just started doing it about a month ago. It's the hardest and most addicting workout I've ever done. They post a WOD (workout of the day) every day, except rest days. www.crossfit.com. | ||
| Wolfridgerider |
I need someone to work out with.... http://www.badweatherbikers.com/buell/messages/681 7/325600.html?1280794858 I've had a few stops and starts... but most everyone else has stopped... or quit posting... I'm doing part of P90X every day Monday: Chest Shoulders & tri's with ab ripper Tuesday: Back and Bi Wednesday: Plyometrics and Ab ripper Thursday: Chest Shoulders & tri's Friday: Back, Bi & ab ripper Saturday: Plyometrics Sunday: some what rest but I try to stay active I need to get serious about the food intake FYI, you're looking good KEEP IT UP!! | ||
| Phelan |
Thanks. I used to do P90X when I lived with my last roommate, but he had the videos and I don't own a TV, so I don't do it anymore. | ||
| Xbrad9r |
I got in a mile and a half jog yesterday morning and again after work last night, did 5 sets of 50 crunches to end the day. I did almost 2 miles tonight and worked some chest, shoulder and triceps with dumbells afterwards. I am back on track and up to 16 lbs total lost. | ||
| Phelan |
Very nice Brad. One thing to consider: if you feel like you're really pushing it in your workout, up your protein intake (whey isolate is best for during/post workout) so that you won't be as sore the next day. The higher your metabolism and your hydration, the faster and more effective the protein will be. I used to get extremely sore the next day of a heavy workout. I still feel it a little in the mornings, but after being up an hour or so I don't feel any soreness because of the amount of protein I take in daily. | ||
| Jumpinjewels |
My hubby and I started watching our diets about 4 months ago. Dan has lost 23#. He's about 5'9" and was weighing 183#. He's down to 160# now. I can actually see his ribs now. The things we're doing different are no sugars, no high fructose corn syrup, no fats, no refined foods, etc. Basically, we are cutting out all food that comes from an animal, except honey. The only thing we take is Juice Plus  A really good book to read is "The China Study" by T. Colin Campbell. It was an incredible eye opener. Unfortunately, most people don't want to hear or listen to what he has to say even with all the research he has done. We are what we eat. | ||
| Wolfridgerider |
I love the morning after soreness... not really sore but I know I moved some weights. Drinking protein after working out has helped a LOT with that I think I'm gonna start doing abs every morning... its the area that needs the most work... | ||
| Phelan |
Yup, protein makes a big difference. I take 60g as soon as I wake up (because your metabolism and testosterone levels are highest in the mornings) and another 100-180g throughout the day, taking 30g of those just before or right after I start my workout, and 30g right after. This combo leaves me with practically no muscle soreness the next day. I am trying to build a lot of lean muscle though, which is why I take that much in. Depending on your age, supplements, and diet will determine how well your body processes the protein through protein Synthesis to build muscle, so you have to keep enough protein in your stomach to accommodate. As for abs, I love doing the ab workouts. I have all the ab exercises memorized and I alternate them into my current routine all the time. Now that I have the right diet though, I'm thinking of doing P90X again. My friend/old roommate let me borrow the CDs, and I'm going to use a program I found in another forum to convert them to the iTunes format so I can put the discs on my iPhone, since I don't have a TV. | ||
| Mnrider |
Dude you are beefed. Instead of bottled water consider getting a brita filter picture or at least buy gallons. All those plastic bottles hardly ever get recycled. | ||
| Not_purple_s2 |
"since I don't have a TV." That is probably a HUGE contributing factor to that killer physique. | ||
| Phelan |
Thanks Curtis; you're probably right on that. My current roommates have TVs and video games and such, but I just got tired of spending all that time and money doing nothing. I used to be a terrible couch potato and game/computer geek when I was in high school. Then one day I realized that I was creating a lifestyle that was exact opposite of what I want for my future. Dave, you're right about the bottles of water. I do it though mostly for the convenience factor of carrying them to work or wherever. Now that you mentioned about recycling though, I will get a bin and collect them to turn into the recyclers. I never thought about how much I go through until now. A lot of it is vitamin waters as well, which I can't get in gallons or I would  . One thing that I've found extremely beneficial for my diet is filling my backpack with healthy snacks, protein bars, protein powder, bottled waters, etc., to keep myself on track when I'm at work. Currently I'm a server at an upscale Mexican food restaraunt surrounded by tasty seductions of fitness destruction, which makes it hard to keep my metabolism and diet right on the longer shifts if I don't have a viable alternative on hand. | ||
| Phelan |
http://ezinearticles.com/?Does-Protein-Powder-Real ly-Work-and-Are-They-Healthy?-The-Truth-Will-Shock -You!&id=1587552 | ||
| Phelan |
Whoops, that was for another thread. A good read for this thread as well though. | ||
| Mnrider |
Thanks Phelan. I've been riding MTB on wed.nights for 17 years(going tonight-whoo hoo)and I buy gallons of purified water for use in my Camelback(and for anyone else in our group who didn't bring enough water) and to leave at work. | ||
| Phelan |
Here's an update. I'll just include the pic and tell the story later since I'm tired and my POS browser reset right after I typed the whole damn thing.  | ||
| Froggy |
Bump | ||
| Phelan |
I took to heart some advice I got from Tom about eating habits and lifting and adjusted my diet accordingly, and it obviously has helped me a bit in gaining definition. I still eat small meals throughout the day, but I put something small in my stomach every 30 min or so (usually a handful of cheerios; Tom said anything, even if it's just rice cakes) to keep my metabolism high and keep my body burning rather than storing. Obviously it needs to be something of little or no fat though. I'm trying to take in as little fat and sat. fat as I can (generally 30-40g and 10-15g respectively) and about 300-400g of carbs a day. I haven't really paid attention to calories, but with my workouts and my job (server/waiter) I think I get enough exercise in the day to burn whatever I intake. Tom recommended to always lift heavy, especially if you're in a time crunch, because that's what builds lean muscle. He's absolutely right; lean muscle raises metabolism, burns fat naturally, and builds strength. One study I found, and I'll try to look up the citation, showed that doing 3-4 reps of 85-90% of your max tears the muscles so that they rebuild stronger, like the way your bones do, but that it doesn't add a lot of size. Doing everything right, you can only add 5-6-lbs of lean muscle per Year. Alternatively, the study showed that doing 8-10 reps with 75-80% of your max created Hypertrophy, or increased size and elasticity of the muscle cells so they hold more water, but did not increase strength. To burn fat and stay lean, you don't need to train at all the second way. However, since I am looking for size and endurance for my build because I want to train in MMA soon, I am accommodating a bit of both in my workouts. If you add hypertrophic size, you also have to make sure you take in enough fluids to accommodate. (Message edited by Phelan on August 28, 2010) | ||
| Delta_one |
always save time for burnouts. its an old martial arts part of workouts that I have personally had great gains from after all your sets take about 10-20% of your max (I know it doesn't seem like much compared to what you just lifted) and in the best possible form at a rapid yet controlled rate lift it (rep every 1-2 seconds), you should start to feel a horrific burn around 30 or 40, as it gets unbearable slow down, it will get more unbearable, slow down again. continue until you can no longer lift the weight. feeling frisky? half that weight and do it again before your muscles recover. this will build muscular endurance and speed, it will also help with definition. | ||
| Phelan |
Speaking of burnouts, I've been riding a bicycle a lot more lately. 2 weeks ago I rode about 15 miles in one night, then 25 miles one night last week, and last night I rode about 40 miles. I kept a lot of water with me. I rode from my house in central Amarillo to the south end of Canyon and then back. I got a bunch of peeps that wanna go with me on the same route, probably sometime in the daytime. I told them to pack twice as much water. | ||
| Phelan |
9/29/10 I weighed in @ 162 lbs this morning- 30 LBS lighter than March! My pants are really trying to fall off now lol. I'm seeing great gains in my workouts over the last few months- especially body weight exercises, like pullups/pushups. I started loading a backpack with weights to use with my pullups, as well as adding weights to my ab workouts. I've gone up about 40 lbs on bench since May (from 3 reps @185 to 3 reps @225) and my other workouts have all gone up substantially as well. I need to find more barbell weights to increase my deadlift (I use all of my weights which makes it 300 lbs).  | ||
| Wolfridgerider |
Looking good..... I'm still pounding the iron but I gave up on the scale. lift, eat, lift, be happy |
