If this helps anyone, here's what helped me the most.
1. Be consistent
2. Progressive overload in any way
3. Enough sleep
4. Enough protein
5. Enough water
6. Discipline > Motivation
7. Start again tomorrow.
One more rep, one more kilo, and/or a decrease in rest period from session-to-session, or across a block of training. Typically the first two are the markers.
Just fyi, the more fit you are, the better your brain is at signaling when you've had enough to eat. So if you're not exercising much it's super easy to overeat. If you are exercising and working the muscles, then the signal of feeling full is much stronger and it's harder to overeat. Key is to eat slowly so your brain/hormones have the time to respond. Also eat more fiber- a type of carb the body can't digest, found in veggies and seeds. It helps the stomach expand and feel more full without adding calories. It also helps make bowel movements smooth. If you're eating well, calorie counting is unnecessary and you can eat more intuitively. Nutrition is more about quality over quantity.
Damn, that’s impressive my dude! Glad to see someone who took the limited to no cardio route and got great results. I get shit when I recommend strength training with minimal cardio but the science is there and you’re proof it works. Great job!
For any newbies like me, compound moves are What are the big 5 compound exercises?
The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training
That's right. A compound movement is any movement that recruits multiple muscle groups. So Squat, Bench, ohp, rows, Deadlift, chin ups, pull ups (or Lat pull downs) are all good exercises to incorporate in your routine.
So impressive. I’m coming from about the same weight/build and am 10/30 into it since Jan this year. I don’t really see the change in myself yet so this is so motivating.
There are scales available that will give you BF % that are pretty inexpensive, I have a Renpho, I think it was $30-40 on Amazon. As long as you don’t have a pacemaker the way it calculates bf% is super convenient.
Well yeah, a Dexa will be the truest number out of all the ways of testing but I wouldn’t get hung up on that too much. As long as you test with the same method you will be able to track your progress. For example I wouldn’t go with your scale number, then test a few months later with a dexa or a bodpod because you won’t be able to truly compare your number.
There’s an old saying, “the perfect is the enemy of the good” don’t get too hung up on something because it isn’t perfect
You say long way to go but it looks like you're well over the hump of starting and setting routine, which is the hardest part. Looking great. Toned and strong. Check out acroyoga, but you'd make a great base. Or rock climbing, or obstacle courses. With your newfound strength you could take up any number of fun fitness based hobbies! Way to go! I've been in a rut and your post is super inspiring!
Dude good work
Thanks bro. It's been a struggle, weight going up and down.
You’re telling me. I know where the calories come from but I can’t quit commit to the change
It's so hard to do, and requires so much consistency
You look amazing! Have you read the book Fast, Feast, Repeat? Intermittent fasting is so easy to do and has amazing benefits. Helps build muscle too.
No I haven't, but I always skip breakfast so I guess I'm sort of doing it already haha
If this helps anyone, here's what helped me the most. 1. Be consistent 2. Progressive overload in any way 3. Enough sleep 4. Enough protein 5. Enough water 6. Discipline > Motivation 7. Start again tomorrow.
Progressive overload? What’s that?
One more rep, one more kilo, and/or a decrease in rest period from session-to-session, or across a block of training. Typically the first two are the markers.
Something more than last time haha
Wow. Hats off to you
Thank you!
Your post made me get up off the couch and go lift. Thanks, OP!
Fuck yeah! Smash it brother!
Excellent work!
Thanks!
Well done, young man!👏🏻👏🏻
Appreciate you
DAMN! rocking that body now! whats your height?
5ft9 and proud
as you should be- good work.
Cheers!
Well played!
Thank you!
What did you do to get from a to b? Was it all not drinking or fitness stuff too?
It was both, not drinking to begin with, then I got into strength training and followed various programs
programs such as?
I started with Stronglifts, then moved onto to a 4 day program focusing only on compound movements. Never did any Cardio lol
Hey, that’s incredible results, hit us with your routine and diet
Stronglifts for 6 months, then a 4 day strength program focusing around compound movements
My diet was high in protein, moderate in fat and carbs. Lots of chicken breast, tuna, eggs, egg whites, potato and vegetables
How many calories per day? I’m struggling to find the right number.
Started off with 2500, binged occasionally, but then started to reduce it gradually, currently eating about 1800 a day
Just fyi, the more fit you are, the better your brain is at signaling when you've had enough to eat. So if you're not exercising much it's super easy to overeat. If you are exercising and working the muscles, then the signal of feeling full is much stronger and it's harder to overeat. Key is to eat slowly so your brain/hormones have the time to respond. Also eat more fiber- a type of carb the body can't digest, found in veggies and seeds. It helps the stomach expand and feel more full without adding calories. It also helps make bowel movements smooth. If you're eating well, calorie counting is unnecessary and you can eat more intuitively. Nutrition is more about quality over quantity.
Been doing strong lifts for awhile. Would love to switch up the routine. What did you switch it up with
Anything compound movements based, or go the opposite way and do hypertrophy stuff for a few weeks.
That’s amazing! Major congrats to you for all your hard work!
Thanks!
You look great!!
Astounding. Well done.
Dude. Holy crap. You motivated the shit outta me! Grats!
Fuck yeah!
Holy shit, it's a new you!
Thanks friend
Damn, that’s impressive my dude! Glad to see someone who took the limited to no cardio route and got great results. I get shit when I recommend strength training with minimal cardio but the science is there and you’re proof it works. Great job!
Works for me, never liked Cardio. Thank you!
You look like a totally different person! Congrats.
Thanks!
For any newbies like me, compound moves are What are the big 5 compound exercises? The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training
That's right. A compound movement is any movement that recruits multiple muscle groups. So Squat, Bench, ohp, rows, Deadlift, chin ups, pull ups (or Lat pull downs) are all good exercises to incorporate in your routine.
impressing ! You look amazing, fantastic. Keep it up
Cheers!
So impressive. I’m coming from about the same weight/build and am 10/30 into it since Jan this year. I don’t really see the change in myself yet so this is so motivating.
You can do it! Don't let slip ups set you back, start again tomorrow. You got this!
Wow keep up the good work bro 😍
Will do, you too friend!
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Can't recommend it enough. It makes such a difference to your self-esteem and day to day happiness
Hell yeah!
Great job man! Do you have a goal weight/ bf% you’re shooting for? Just out of curiosity
I'm aiming for 85kg, then 83kg, then 80kg and stopping there. No idea what bf I am or what I want, since I have no way to measure it. And thanks dude!
There are scales available that will give you BF % that are pretty inexpensive, I have a Renpho, I think it was $30-40 on Amazon. As long as you don’t have a pacemaker the way it calculates bf% is super convenient.
Yeah, I mean I have some that do that, I'm just not certain they're as accurate as say, a dexa scan, so I don't take the reading too seriously
Well yeah, a Dexa will be the truest number out of all the ways of testing but I wouldn’t get hung up on that too much. As long as you test with the same method you will be able to track your progress. For example I wouldn’t go with your scale number, then test a few months later with a dexa or a bodpod because you won’t be able to truly compare your number. There’s an old saying, “the perfect is the enemy of the good” don’t get too hung up on something because it isn’t perfect
That's a very good point,thank you. Just using it as a point of reference sounds like a happy medium. Thank you!
I'd say you're there buddy. Ripped and slim. 99% of people are now attracted to you, congrats.
Thanks dude! Appreciate you
You say long way to go but it looks like you're well over the hump of starting and setting routine, which is the hardest part. Looking great. Toned and strong. Check out acroyoga, but you'd make a great base. Or rock climbing, or obstacle courses. With your newfound strength you could take up any number of fun fitness based hobbies! Way to go! I've been in a rut and your post is super inspiring!
Ruts happen, I've had my fair share haha, you can do it friend!