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[LaneDS]

Where are you doing the mudder @?

It's the "Capital Region" event... think it's out in West Virginia this year? First timer and it is definitely driving me to get back to and exceed my progress from the previous (edit: first) page.

Some really incredible transformations in here... proud of y'all!

 

[ohhthegore]

Man I'm amazed by a lot of the transformations posted in here. Some really inspiring stuff and hopefully it helps inspires others. All the Fitgaf regulars showing some real great progress. Fitgaf always helps keep me motivated to hit the gym

The 1st pic and the 2nd pic are a 4 year difference wearing the same shirt. The 3rd pic was taken some months later so not much difference there, but I think my bicep may be slightly bigger. Could just be me flexing harder though lol

 

[God Dayumm]

Man I'm amazed by a lot of the transformations posted in here. Some really inspiring stuff and hopefully it helps inspires others. All the Fitgaf regulars showing some real great progress. Fitgaf always helps keep me motivated to hit the gym

The 1st pic and the 2nd pic are a 4 year difference wearing the same shirt. The 3rd pic was taken some months later so not much difference there, but I think my bicep may be slightly bigger. Could just be me flexing harder though lol

How do you exercise your beard tho?

 

[Sadetar]

This must be one of my favourite threads this far! <3

Even though I have been looking your lads pics and thinking that is like at least half of you really shaving your chest, abs and legs! In real life I know no man who would actually shave the body...

Spoiler

and come on, that trail of hair that goes to belly button is damn sexy...

Man I'm amazed by a lot of the transformations posted in here. Some really inspiring stuff and hopefully it helps inspires others. All the Fitgaf regulars showing some real great progress. Fitgaf always helps keep me motivated to hit the gym

The 1st pic and the 2nd pic are a 4 year difference wearing the same shirt. The 3rd pic was taken some months later so not much difference there, but I think my bicep may be slightly bigger. Could just be me flexing harder though lol

My oh my! Huge change! Awesome to see that the arms / chest nicely correlates with the size of your beard.

Visceir, You have a good looking tummy and I can't say that the rest of you would be any worse. Great job sweetie!

Shadybiz, Keep up the good work - you have toned up nicely!

DarthWufei, You must be one of my favourite sexy beasts in here! You are always so inspiring, friendly and ridiculously good looking. I don't think I have seen your starting point before and you have really worked your ass off! Splendid, absolutely splendid!

How do you exercise your beard tho?

Hahah. Love this comment.

SteveMeister, Awesome to see how much you can achieve at any age! Keep at it! ^_^

despire, I assume that is the first pic of you where I have seen your face. Keep up the good work - you are definitely heading to the right direction!

January 2013: 335lb

January 2014: 195lb

Current Weight: 215lb

Starting a cut today, looking to cut back to 190lb

You have one of the biggest changes in here done in jus a year! Insane!

You look absolutely awesome at the moment! I am hoping to gain even half of what you have done and I would be super happy. It is so motivational to see your photos!

Bailey 87, Oh you, stop the lurking and join the fun! Both you and your ungle look awesome (nice genes)!

Always been a lurker in FitGaff, this being my first post in it.

Me 1 month before my 19th birthday (at this point I had just started going to the gym, but was still doing a lot of 5k runs etc), I really hate how I look here, it looks really unhealthy, I wasn't eating well either being my first year at university.

Fast forward to a month after my 20th birthday (so 14 months) and this is me now, so much more pleased. Pretty much just been gaining for the whole year since I was so skinny.

I was ~ 145 lbs at 6'3 and now I'm 187 lbs at 6'4.

You look like a total different person! Hahah, have you been sacrificing virgins to the fit gods every full moon or what? Mad job! Well done!

Here's me from high school. I did cross country and tennis so I wasn't ever really anything

I did club water polo in college and thought I was giant. Don't feel like showing a Speedo pic so here's about where I was in 09

here's 2012

This was my progress from last year to this year.

This is me currently at 6 ft. 200 lbs.

I'm a lurker in FitGAF, I don't say much.

It seems you have always been a piece of hot meat!

Like said before, I really adore your upper body and the muscle definition in there (plus there is nothing wrong with your legs either!).

 

[Brolic Gaoler]

Cross post.

Bench press 355lbs for 5. New 5 rep max. This shoukd put me at 410-415 next week. Very easy.

http://youtu.be/VNKRIwvGkys

 

[Deleted member 17706]

Cross post.

Bench press 355lbs for 5. New 5 rep max. This shoukd put me at 410-415 next week. Very easy.

http://youtu.be/VNKRIwvGkys

Wait, you're going from 355 x 5 to 410~415 x 5 in a week? Or are you talking about an increase in single rep max?

Either way, very impressive stuff. That did look easy.

 

[despire]

Wait, you're going from 355 x 5 to 410~415 x 5 in a week? Or are you talking about an increase in single rep max?

Either way, very impressive stuff. That did look easy.

Increase on 1RM I'd imagine. Since his previous 1RM was 405 or something.

 

[Irobot82]

Cross post.

Bench press 355lbs for 5. New 5 rep max. This shoukd put me at 410-415 next week. Very easy.

http://youtu.be/VNKRIwvGkys

You bench for reps what I deadlift for reps.

 

[rokkerkory]

Awesome do you mind sharing your routine? I'm working out more, eating well, and the ideal physique I want to achieve is in your pics!

Sorry for late response. Are you trying to cut fat right now or gain?

I did basically 1 year of conditioning, fat loss, and strength training at first. Key here is diet and high intensity workouts. Light to Medium weights. Focus on full body. Train 6-7 days.
Highlights:
- ~1800-2000 calories a day
- body weight in protein grams
- very little carbs
- very little sugar and fat

I am now on my 2nd year which includes bulk up and lean down cycles. Currently doing lean down because it is Summer. I train heavy at all times. Train 4-6 days.
Highlights for bulk:
- ~3500 calories a day
- 1.5 x body weight in protein grams
- body weight in complex carbs (I stay away from simple carbs)
- healthy fats
- very little sugar

Highlights for lean:
- ~2000 calories a day
- 1.5 x body weight in protein grams
- very little carbs
- healthy fats
- very little sugar

I am nowhere near my goals. I want bigger legs, chest and shoulders. I do those muscles 2x a week if I can mixing up various different exercises. I'd love to be 165 lbs with 10% BF. Right now I am 150 with 10% BF (Summer).

 

[Cooter]

Making FitGaf proud big guy! 415 is all you. Don't even attempt 410.

 

[Pete Rock]

FitGAF represent! Thanks for making the thread Cooter, and thanks to everyone who has shared their story. It is fantastic seeing these wonderful inspirational transformations from all walks of life!

Don't let life grind you down, embrace the challenge. You'd be surprised what you are capable of. I dare you to try! I assembled this composition for my two year anniversary of being back under the bar and figured I should share it here as well:

"There was that law of life so cruel and so just which demanded that one must grow or else pay more for remaining the same." - Norman Mailer

 

[rokkerkory]

FitGAF represent! Thanks for making the thread Cooter, and thanks to everyone who has shared their story. It is fantastic seeing these wonderful inspirational transformations from all walks of life!

Don't let life grind you down, embrace the challenge. You'd be surprised what you are capable of. I dare you to try! I assembled this composition for my two year anniversary of being back under the bar and figured I should share it here as well:

This is really awesome!!

 

[Idde]

I mostly lurk fitgaf. Can I still post pics? (None of which show as dramatic progress or are as impressive as stuff posted here). Though I'm pretty happy/proud myself.

 

[Deleted member 17706]

FitGAF represent! Thanks for making the thread Cooter, and thanks to everyone who has shared their story. It is fantastic seeing these wonderful inspirational transformations from all walks of life!

Don't let life grind you down, embrace the challenge. You'd be surprised what you are capable of. I dare you to try! I assembled this composition for my two year anniversary of being back under the bar and figured I should share it here as well:

Love how your expression changes as time goes on. Awesome progress.

I mostly lurk fitgaf. Can I still post pics? (None of which show as dramatic progress or are as impressive as stuff posted here). Though I'm pretty happy/proud myself.

Of course!

 

[SeanR1221]

All the fitbros and girls representing. It really is an incredible community.

 

[Brolic Gaoler]

Wait, you're going from 355 x 5 to 410~415 x 5 in a week? Or are you talking about an increase in single rep max?

Either way, very impressive stuff. That did look easy.

1 rep max. Thanks man.

You bench for reps what I deadlift for reps.

Doesn't mean much really. We are all equal given a long enough time line.

Making FitGaf proud big guy! 415 is all you. Don't even attempt 410.

Might just do that. All depends on now warm up feels.

 

[Sadetar]

FitGAF represent! Thanks for making the thread Cooter, and thanks to everyone who has shared their story. It is fantastic seeing these wonderful inspirational transformations from all walks of life!

Don't let life grind you down, embrace the challenge. You'd be surprised what you are capable of. I dare you to try! I assembled this composition for my two year anniversary of being back under the bar and figured I should share it here as well:

I always love to see your progress photos! The smile on your face is just so adorable.

Spoiler

Hahah, not to mention those awesome abs of yours...

You definitely are a huge motivation and inspiration! Keep up the good work sweetie.

I mostly lurk fitgaf. Can I still post pics? (None of which show as dramatic progress or are as impressive as stuff posted here). Though I'm pretty happy/proud myself.

This is all about making you feel good about yourself! I am looking forward to see your progress!

Cross post.

Bench press 355lbs for 5. New 5 rep max. This shoukd put me at 410-415 next week. Very easy.

http://youtu.be/VNKRIwvGkys

You good sir are an epic beast.

 

[ViewtifulJC]

Highlights for bulk:
- ~3500 calories a day
- 1.5 x body weight in protein grams
- body weight in complex carbs (I stay away from simple carbs)
- healthy fats
- very little sugar

I have no idea how you eat 3500 calories a day, or how you even schedule that kind of thing

Im strugglin to hit 2600 a day

 

[Escape Goat]

I have no idea how you eat 3500 calories a day, or how you even schedule that kind of thing

Im strugglin to hit 2600 a day

Lots of butter.

 

[Bowser]

Lots of butter.

Yep. Healthy fats - avocado, cheese, nuts, full fat greek yogurt, etc.

 

[entremet]

I have no idea how you eat 3500 calories a day, or how you even schedule that kind of thing

Im strugglin to hit 2600 a day

Bulking is pricey.

Easiest way is with milk and fast food.

If you want to eat ''clean'' healthy fats and carbs.

 

[ViewtifulJC]

god, greek yogurt is so goddamn nasty yo

 

[Bowser]

god, greek yogurt is so goddamn nasty yo

 

[Imm0rt4l]

Me and my roommates a few years back. We're pretty faded here.

IG pics from this week

I'm about 30lbs lighter right now, sitting ~200lbs atm

 

[SeanR1221]

Duuuude I never saw a before of you. Awesome work.

 

[MrToughPants]

Me and my roommates a few years back. We're pretty faded here.




IG pics from this week

I'm about 30lbs lighter right now, sitting ~200lbs atm

Mirin the shoulder veins.

Lol you look like DWade in the old pic.

 

[.GqueB.]

Why does progress always come with awesome beards?

Anyways, was looking for some guidance and this seems like the best place to get it. Where can you find information on what to do in gyms? I googled and there's a ton of information out there but are there any go to websites/programs/apps so I can avoid information overload? I don't really understand what to do when I get there for the most part. I just grab stuff and lift then I'm sore for like a week.

I'm not really out of shape. Just looking to tone since I'm getting a bit doughy. Any help would be much appreciated.

 

[Go_Ly_Dow]

Me and my roommates a few years back. We're pretty faded here.




IG pics from this week

I'm about 30lbs lighter right now, sitting ~200lbs atm

Wow.

What's your workout and nutrition secrets to putting on so much muscle mass?

 

[EloquentM]

Why does progress always come with awesome beards?

Does working out promote testosterone increase?

 

[Imm0rt4l]

Wow.

What's your workout and nutrition secrets to putting on so much muscle mass?

I started lifting around 14 in a buddies backyard with this older cat who taught us a more prison yard style of training. We only had maybe 120lbs of weight in total. For a while I lifted like a Neanderthal lugging weights around with no real rhyme or reason and dropped it all together because it wasn't really a discipline for me yet. Started lifting again at around around 20 and for the next years of college became more of a bro in my training while playing rugby, though I was bigger than I am now(fatter) but OK in strength. I was essentially on a permabulk after highschool, and even then I wasn't small. My training has evolved to include more exercise science and nutrition. I've reached a point of diminishing returns for strength except for with respect to squats and deadlifts. The way I look right now I attribute to being result of my permabulking like a bro for so long, lifting, time, and finally deciding to learn how to diet. No real secrets, eat, train, sleep. Also consume everything fitness related on the net.

Mirin the shoulder veins.

Lol you look like DWade in the old pic.

Thanks man, I wish my biceps were as vascular, not in my genetics I suppose. You're not the first person to mention the DWade likeness, I think it's the eyelids.

 

[rokkerkory]

I have no idea how you eat 3500 calories a day, or how you even schedule that kind of thing

Im strugglin to hit 2600 a day

Yeah it's extremely difficult. It's like another job in itself to plan, prep, cook and eat to a timeline. But that's just it, I usually have to sacrifice other things during bulk time. Last time it was months and months of eating 6-7 full meals a day and fitting it in between work and life.

Planning and prepping was key for me. Ready made meals made it much easier.

 

[fader]

Posted over in the other FitGAF post already, but I'll reiterate here.

29. 6'2", just shy of 300 pounds. Bum left leg (metal rods and plates) and an ACL/MCL tear in my right knee a year and a half ago.

I've started a calorie journal and I'm making healthier choices, and started walking back on Monday (1.5 miles after work). I've got a cold at the moment, so I'm taking it easy for a couple days, but once I feel better I plan to get back on it.

Looking forward to not being a lardbeast.

why are you so mad?....

 

[oti]

god, greek yogurt is so goddamn nasty yo

What?
Throw in some nuts, cinnamon and if you want honey and go to town.

You don't get to dislike Greek yoghurt, Greek yoghurt dislikes you.

 

[Imm0rt4l]

god, greek yogurt is so goddamn nasty yo

Throw some honey and granola in that bitch

 

[Bowser]

What?
Throw in some nuts, cinnamon and if you want honey and go to town.

You don't get to dislike Greek yoghurt, Greek yoghurt dislikes you.

Throw some honey and granola in that bitch

When I wasn't on LCHF, I'd love my cup of greek yogurt with a spoonful of peanut butter, some granola, and a dash of cinnamon. Like fucking dessert, so good.

 

[oti]

When I wasn't on LCHF, I'd love my cup of greek yogurt with a spoonful of peanut butter, some granola, and a dash of cinnamon. Like fucking dessert, so good.

Throw out that granola, add almonds instead if you want and there you go. Should be a nice LCHF dessert.

 

[Insaniac]

Currently working on dropping weight back to my original, but i gotta ask, for you guys who have normal 9-6 jobs, how do you motivate yourself to go exercise after work? halfway through the day I'm talking to myself saying "yeah, feelin good gonna go exercise after work". By the time the end of the day rolls around and I'm driving home, all I want to do is go home and sit down, i'm so mentally drained I find it hard to bring myself to go to the gym.

 

[ViewtifulJC]

Throw some honey and granola in that bitch

I gotta try that Cruz I tried that shit straight had me doing bill Cosby faces fam

 

[Spiritreaver]

Greek yogurt is nasty? What? No.

Just buy vanilla if you need some flavor. It's hardly much of a difference macrowise.

 

[Sadetar]

Imm0rt4l, Kitty, I don't think I have ever seen your before pics until now. Absolutely great work! I am admiring your built! <3

Currently working on dropping weight back to my original, but i gotta ask, for you guys who have normal 9-6 jobs, how do you motivate yourself to go exercise after work? halfway through the day I'm talking to myself saying "yeah, feelin good gonna go exercise after work". By the time the end of the day rolls around and I'm driving home, all I want to do is go home and sit down, i'm so mentally drained I find it hard to bring myself to go to the gym.

Well, my working days regularly end at 6.15 pm and on top of that full time job I do pilates once a week, gym twice a week, nordic walking for 1,5-2 hours twice a week, stretches daily and core muscle training twice a week. I don't even give myself an option to go home before I go to work out though. I just change clothes and clean make up just before I leave and hit the gym straight from work. I think about working out quite much the same way I think about my work - if I am not sick, I am not going to skip a day. At the moment this is working very well, but we will see what kind of schedules I have when autumn comes and I start to study full time and I should sit the whole day at home and write my graduating thesis.

Spoiler

Like whined before low calory diet and cardio seems like an awesome option currently.

 

[Shadybiz]

Why does progress always come with awesome beards?

Anyways, was looking for some guidance and this seems like the best place to get it. Where can you find information on what to do in gyms? I googled and there's a ton of information out there but are there any go to websites/programs/apps so I can avoid information overload? I don't really understand what to do when I get there for the most part. I just grab stuff and lift then I'm sore for like a week.

I'm not really out of shape. Just looking to tone since I'm getting a bit doughy. Any help would be much appreciated.

A good place to start is "Starting Strength" by Mark Rippetoe. It'll teach you the 5 basic compound lifts that will really help to get your strength up, and it will give you weekly routines that will help you reach your goals. Also, avoid overdoing it. Starting out, you should be in the gym for no more than an hour or so, 3 times per week. If you are truly sore for a week after one session, then you are almost definitely overdoing it, and you need to modify your routine.

http://www.amazon.com/dp/0982522738/?tag=neogaf0e-20

Edit: Also, get plenty of sleep (like at least 7 hours or more), and eat right. If you put your body through hell (in a good way), you have to give it what it needs to heal properly, and therefore be ready for the next session.

 

[Levi]

Currently working on dropping weight back to my original, but i gotta ask, for you guys who have normal 9-6 jobs, how do you motivate yourself to go exercise after work? halfway through the day I'm talking to myself saying "yeah, feelin good gonna go exercise after work". By the time the end of the day rolls around and I'm driving home, all I want to do is go home and sit down, i'm so mentally drained I find it hard to bring myself to go to the gym.

Go before work. Most gyms have a shower, you'll get a great energy boost to start your day, and if you're worried about sleep your quality of sleep will improve so much that you won't find it as hard as you might fear to get up an hour early every day once you start doing it.

 

[Brolic Gaoler]

Cross post

Deadlift 520lbs x 5 New 5 rep max. This absolutely sucked.

http://youtu.be/NYnj6-GT4cs

 

[bodyboarder]

Always been a lurker in FitGaff, this being my first post in it.

Me 1 month before my 19th birthday (at this point I had just started going to the gym, but was still doing a lot of 5k runs etc), I really hate how I look here, it looks really unhealthy, I wasn't eating well either being my first year at university.

Fast forward to a month after my 20th birthday (so 14 months) and this is me now, so much more pleased. Pretty much just been gaining for the whole year since I was so skinny.

I was ~ 145 lbs at 6'3 and now I'm 187 lbs at 6'4.

Keen to see the after pic, it seems to be down.

 

[Slayer-33]

I like these threads

 

[PartlyCloudlike]

Sorry for late response. Are you trying to cut fat right now or gain?

I did basically 1 year of conditioning, fat loss, and strength training at first. Key here is diet and high intensity workouts. Light to Medium weights. Focus on full body. Train 6-7 days.
Highlights:
- ~1800-2000 calories a day
- body weight in protein grams
- very little carbs
- very little sugar and fat

I am now on my 2nd year which includes bulk up and lean down cycles. Currently doing lean down because it is Summer. I train heavy at all times. Train 4-6 days.
Highlights for bulk:
- ~3500 calories a day
- 1.5 x body weight in protein grams
- body weight in complex carbs (I stay away from simple carbs)
- healthy fats
- very little sugar

Highlights for lean:
- ~2000 calories a day
- 1.5 x body weight in protein grams
- very little carbs
- healthy fats
- very little sugar

I am nowhere near my goals. I want bigger legs, chest and shoulders. I do those muscles 2x a week if I can mixing up various different exercises. I'd love to be 165 lbs with 10% BF. Right now I am 150 with 10% BF (Summer).

Thanks for taking the time to list your routine, much appreciated. Sometimes this stuff overwhelms me, so having a guide to try and base my own routine on is extremely helpful.

For your first year of strength conditioning, were you able to build strength while still doing lots of interval training? I get some conditioning from basketball, but its not for training purposes. I do it because it's fun

I have lost a lot of fat and muscle the last month and a half due to dieting and basketball and i didn't weight train much, so I'm trying to put back on muscle. My routine is basically starting strength mixed in with basketball:

Sunday:
squats: 3x5
bench: 3x5
deadlift: 1x5

Monday:
pullups: as much as i can do
goof off at gym the rest of the time doing curls because I have twig arms

Tuesday:
squats: 3x5
press: 3x5
powerclean: 5x3
1 hour of basketball in the afternoon

Wednesday:
pullups, chinups:


Thursday:
Sunday:
squats: 3x5
bench: 3x5
deadlift: 1x5
1 hour of basketball in the afternoon

Friday:
rest

Saturday:
rest

DIET:
No idea. I eat mostly grilled meats, white rice (half a rice bowl worth), potatoes (1), spring mix salad, and a serving of fruit. Total calories, i'm ashamed to admit I'm not sure. I think 1600-1700, but I've increased that to about 2000 the last few days by supplementing with protein powder.

 

[RayMaker]

Just thought I would add what I do for fitness


I do this

on Monday,Tuesday,thurs and Friday

Wednesday I do pullups and grip strength training, I will just try and do as many various different pull ups as I can in about and hour

and on weekends, I will do this http://www.youtube.com/watch?v=uaG3arfzdP8
or some running or biking

I also go for a 25mins of biking first thing in the morning before i eat anything, its nothing to intense just something to get my heart going and a slight sweat.

As far as training goes the best advice I could give to anyone are
Warm up well
Dont train to failure (when doing Anaerobic resistance training)
eat well


Diet

I eat 3-6 meals a day of about 1/3 carbs 1/3 protein and 1/3 fruit or veg (there will be fats in the proteins eg eggs, steak or salmon!
I snack on nuts
I try not overeat, I will just eat enough until I'am satisfied, physically not mentally, If if feel like I could still eat more but dont need to I will just think about next meal in about 3hrs.
I drink 2-3 liters of water a day
Before my weight training I will eat just a normal meal , some complex carb like oats about 1-2 hrs before. after training I will have a meal and if i'am taking glutamine i will take it with some sugars


Supplements
I take a multivitamins and about 2g of omega 3 + 6 oils a day
I also take glutamine which I probably wont continue, I dont think its necessary
I dont take protein powders simply because food is a better source of nutrition and it is cheaper

Goals
I used to do bodybuilder style training (dorian yates HIT) and found that while I was getting bigger, I was getting fatter as well, getting lots of aches and pains and less functional overall.
Training this way I kind of get the best of everything, I can build muscle, loose weight an be functional

 

[Roo]

23 things that happens when you get fit: http://www.buzzfeed.com/peggy/things-that-inevitably-happen-when-you-start-getting-in-s

That was awesome.
I really need to hit the gym again. I'm not fat but I've gained a few pounds since I started my new job last year.

 

[HORRORSHØW]

you guys are all awesome. great motivation for sure.

 

[Levi]

Found a better picture of the old me. On the left, XL shirt, 38 inch waist. On the right, M shirt, 32 inch waist. 2011 vs today.