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After months of procrastinating and wasting valuable time , and with the advice from GLL members - I've decided to start my Body ( Life ) Transformation . Im getting serious about my diet / exercise once and for all .
Alot of members here advised me many many times to go on a diet and workout and got frustrated with me after I ignored their advice . Honestly , I didnt want to accept the cold hard truth that I was fat because I struggled with diets / workouts my whole life . I was also delusional , ignoring advice and trying to convince myself that I wasnt fat and good enough .
This probably hurt me the most but my parents straight up told me I look like a monster , a fat mess and no girl would ever want to date me . They told me I should stop eating junk and take good care of my body or else I will never get a girl to marry me , ........that really fukn hurt .
Now I have a different mentality - I'm 100% sure that if I get shredded then my success with women will improve . I took a good hard look at myself , took some pictures and realized how disgusting I look . I have a chubby moon face , and a big double chin , I wear fitting shirts and my belly is sticking out like crazy ( most of the time I would suck in my belly when I was out in public , this has fucked up my breathing )
, I look like a bloated mess . Im actually pissed off because I bought alot of nice clothes and I cant even fit to half of them now .
My Goal is to get shredded and have visible abs . Im guessing 25-40 lbs I have to loose .
Im keeping it plain and simple with my diet . Low-No carbs / High Protein / Med - High Fats .
My Current stats - August 5 / 2015
Weight : 205 lbs
Height : 6'
These are my most recent photos . From my trip to Florida few days ago .
Decline Bench Press - 115lbs X 12 , 125lbs X 6 , 125lbs X 7 Machine Bench Press - 25lbs X 12 , 30lbs X 8 , 35lbs X 6 Machine Chest Flys - 70lbs X 12 , 80lbs X 10 , 90lbs X 10
Standing DB Bicep curls + Fat Gripz - 20lbs X 12 , X 8 , X 6 , X 4 - Super Set , Alternating each hand . Standing DB Bicep curls + Fat Gripz - 25lbs X 12 , X6 , X 4 - Super Set , Alternating each hand . BB Preacher curl with Fat Gripz - - 30lbs X 12 , 40lbs X 12 , 50lbs X 7 One arm Cable curl with Fat Gripz - 20lbs X 12 , 40 lbs X 6
Notes : The decline bench press was very difficult on my wrist , I have an injured wrist with little flexibility and it swells up fast , guess I'll have to stick with the Machine decline bench press options instead .
I also did not get a good pump on my chest exercises , not sure why , maybe its because this is my first workout in a few weeks . I had difficulty adjusting my seat for the Machine chest flys , it was hard to find the right seat position and hand placement , my shoulders felt strained after that exercise and I did not get a good chest pump . The machine bench press was the same problem , didnt find the right position and my elbows / shoulders hurt after I was done .
Bicep exercises went well , got a good pump and good range of motion .
This morning my stomach wasnt feeling good , woke up at 6 am and was in the bathroom for sometime . After I finished I still felt like I had alot of shit in me so I drank some salt water in order to clean my insides and get of all the waste .
I worked out on a empty stomach today around 1pm , after my workout I had some chicken drumsticks + carrots + 2 scoops of Whey Protein . Im going to have some tuna later today . And some chicken or eggs after that .
DB Shoulder Press + Fat Gripz - 25lbs X 12 , 30lbs X 12 , 40lbs X 12 Standing DB lateral Raise + Fat Gripz - 15lbs X 12 , 20lbsX 12 , 25lbs X 12 Standing DB Front Rasie + Fat Gripz - 15lbs X 12 , X 10 , X 8 , X 6 - Superset
20lbs X 12 , X 8 , X 5 , X 3 Superset Machine Seated Lateral Raise - 30lbs X 12 , 45lbs X 12 , Then I did a drop set from 75 lbs and went down 10-15 lbs Standing 1 arm side cable raise + Fat gripz - 10lbs X 12 , 20lbs X 12 followed by dropset of 10lbs X 12
Then I finished off my workout with Standing cable face pulls to kill and burn my shoulders .
Notes : I enjoyed this workout , got a very nice pump , shoulders are my favorite bodypart to workout .
I went to the gym right after getting a haircut . I took a pre workout today , MP assault , I didnt have any water so I put the powder in my mouth and just swallowed it . First time taking a pre workout in almost a year ! Felt amazing , got the jitters , got a warm tingly feeling and felt good .
Diet : Ugh didnt do too good on my diet , I ended up cheating on my diet last night , had some cherry jellow cake + pringles chips and sandwiches . Today I set up my clock to wake me up at 8 am but I slept in and woke up at 11:40 , called my barber because I booked an appointment for 11 , went to get my hair around 1pm , didnt eat breakfest , started my workout around 2:30 , got home and ate my post workout , chicken , salad and broccoli , orange juice and I had some chips pringles .
I went out to daygame for a few hours , nice little cardio , came back home around 9:30 and eat sandwiches , orange juice and some cake , ugh fuck.
I'll work harder to follow a strict diet and not binge anymore .
Machine Decline Bench Press - 35lbs X 12 , 45 lbs X 12 , 70lbs X 12 , 80lbs X 7 Machine Bench Press - 25lbs X 12 , 30lbs X 10 , 35lbs X 8 Machine Chest Flys - 70lbs X 12 , 85lbs X 12 , 95lbs X 12
Standing Barbell Curl + Fat Gripz - 40lbs X 12 , 50lbs X 12 , 60lbs X 12 , 70lbs X 7 Standing DB Curl + Fat Gripz ( Drop Set ) 15lbs X 12 , X 8 , X 6 , X 4 , X 2
........................................................................20lbs X 12 , X 8 , X 6 , X 4 , X 2 - For this exercise I stand with dumbbells to my side , I do 12 reps with 1 arm , then I do 12 reps with the next arm , then I pyramid down to 8 reps , 6 ,4 and 2 ... Gives an amazing pump
Incline DB curls + Fat Gripz - 15lbs X 12 , 15lbs X 12 Standing 1 Arm Cable Curl - 20 lbs X 12 , 40lbs X 12
This was my first workout in a few days . My last chest workout went bad because I used free weights and that fukn killed my wrist . This workout I worked with machines and it really took the pain off my wrist . Got an amazing pump with my Biceps .
I also got an amazing pump with my Biceps , I used the Fat Gripz for most of my exercises because I also want to increase the size of my forearms .
I took 2 scoops of my pre workout ( MP Arnold CRE3 ) .. I usually take 1 but it doesnt do anything and 2 scopps worked very well for me .
Im still struggling with my diet . What would happen is I follow my diet pretty well for most of the day and end up cheating at night . Today is how my diet went :
Meal # 1 - : 4 Eggs , vitamin tablets , Water
Meal #2 - Chicken and Cauliflower
Meal #3 - Can of Tuna / Mayo
Meal #4 ( Post Workout ) - Pork , mustard , zucchini
I would also snack on raw almonds throughout the day .
Then later in the night around 10 pm Im in the kitchen and have these crazy cravings for sugar , my mind was getting foggy and weak . I saw some sugar candy and Toffifees so I fukn gobbled them down and instantly I felt better . But after that I felt terrible for cheating on my diet again . I really want to get into ketotis so I can start burning off my fat but the first few days are very difficult for me , I cant really function properly without carbs .
Machine Shoulder Press : 25lbs X 12 , 45lbs X 12 , 50lbs X 12 , 45lbs X 10 , [ SuperSet - 35lbs X 12 , 25lbs X 8 ] Seated Machine Deltoid Raise - I forgot the weights / reps I did here , I just basically did a burn out pyramid up , then down , got an awesome burn . Standing DB Raise - 15lbs X 12 , X 10 , X 8 , X 6 , X 4 , X 2 ..... 20lbs X 12 , X 8 , X 6 , X 3 Standing 1 Arm Side Cable Raise - 10lbs X 12 , X 10 , X 8 , X 6 , X 4 Standing Barbell Raise - 40lbs X 12 , 50lbs X 12
My pre workout was 1.5 scoops of MP Arnold Cre3 + some L-Theanine .
Pre workout meal was couple of sandwiches + meat ball + few greens
Im going to have alot of potato / mushroom perogies as my post workout meal .
I ate what my mom cooked today , meatballs + different types of greens . I binged a bit and ate some junk food here and there , mainly cookies and Canadian dry soda .
Wide Grip Lat Pulldown - 70lbs X 12 , 80lbs X 12 , 90kbs X 12 , 95lbs X 10 Machine High Row - 35lbs X 12 , 40lbs X 12 , 50lbs X 12 Machine Iso Row - 35lbs X 12 , 35lbs X 12 , 60lbs X 12 Back Extensions - X 12 , X 12 , X 12 , X 12 Cable Row - 30lbs X 12 , 45lbs X 12 , 55lbs X 12 , 65lbs X 8
Weight : 205 lbs
I made a nice big order on Bodybuilding.com , cant wait for the package to come in . Its mostly the essentials like vitamins , fish oils , creatine , glutamine , bottles and a brand new pre workout called Shadow - X .
I was not hungry at all today . I just ate my post workout meal which was - Ground Meat 4 balls , greens , mustard , Frutopia juice and 4 small sandwiches . Im playing around with some nootropics atm and some of them state that it will aide in hunger and not make you eat alot .
Im making sure I get my workouts in , today I didnt feel like going to the gym but I still went . Im still working on my diet , it goes good but I cheat maybe once a day . Yesterday I was out and had nothing to eat for hours so I dropped by Pizza Pizza and had the 1 slice combo .
Creatine has been known to cause bloating and increase water retention in the cells. Granted, you will also find studies that claim this is bullshit. From personal experience, I definitely looked more pudgier when taking it. You might want to hold off if you're strictly trying to lose weight, or at least stick to just 3g a day.
You have got to stay on top of your diet, but you need to be smart about it. If you go all out "healthy" after having terrible eating habits, you'll crash and revert to your old habits. My advice is to take out the things you can slowly, and replace it with thing you know as healthy. A HUGE one will be the sugary drinks in your diet. You are gaining nothing of value from chugging down a Frutopia -- It's just sugar water. Instead, replace those drinks with some sugar free crystal light packs. Eventually, cut the crystal light packs and stick with water. (store-made) meatballs are high in fat and four sandwiches (I'm assuming 8 pieces of bread) are a ton of carbs (calories) and will stack up fast. Once again you can't cut all of this out at once or you'll burn out, but start SLOWLY adding high density, low calorie foods in your diet such as chicken breast (flavored with hot sauce or w/e), lean ground beef, white/brown rice, etc while slowly taking out the bad stuff (or at least decrease consumption of bad stuff).
Some of the foods and drinks that help me lower the sugar, carbs and portions ...
Fresh Squeezed Lemon Juice in Water … taken on an empty stomach, this is not only supposed to help with acidity in your digestive track ( even though lemon juice has citric acid it also has oils that coat the lining of your stomach and digestive track ). Wait half an hour before eating anything else.
Liverwurst : If you don't mind the taste, even better for you if you like the taste. Other pate's are good too. With liverwurst you are eating only fat and protein. You can only eat so much before it makes you full. Goes down pretty well with a quality mustard.
Sauerkraut and pickles with some mustard : Just make sure there is little or no sugar or corn syrup sweetener in the pickles and mustard. Those baddies can sneak up on you. The nice thing about pickles is they fill you up and most people like the taste. I love those things … sauerkraut too.
Lentils and Barley soup with vegetables. : I keep a fresh pot of this on hand for when I am starting to fight hunger pangs. It's high in protein and fiber. Season well, cook with low sucrose tomato sauce.
A lot of times I've just shopped all these wonderful ingredients from the fresh produce section and ruin everything while doing prep. You're so hungry you want to start eating anything, peanuts, raisins, bread, cheese, yogurt, tortillas whatever.
The hunger sating foods listed above will fill you up without the damage of a food binge.
Lentils and Barley have some carbs but I usually just have a cup of the soup and it keeps me satisfied until the actual dinner is ready.
You are going to feel hunger pangs guaranteed.
The trick is to be ready for it when it happens. Seriously liverwurst is pretty filling, no way can you binge.
Im back at it again . This time Im going ALL OUT . Im going to set goals / deadlines for myself . Im heading to Europe for Summer 2016 , I wana be Big , muscular , ripped with abs !
The past few months I've been slacking on my body transformation . I went to the gym and had some very good workouts but my diet was lacking . I would usually eat alot of junk food and avoid cardio . But thats in the past now , fresh start , new beginning .
I also got motivated from reading Chris new post on how lowering bodyfat can make your face look alot better .
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.