My Transformation, Criticism welcome
nickisalpha123
Posts: 31 Member
Replies
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This transformation took 5 and a half months. Went from ft 210 to ripped 1944
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That does impress.1
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No sugar coating , it took a lot of hard work discipline, lots of cardio and occasional cheat days1
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Wow that's awesome.1
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Looks like you've made awesome progress!2
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That's amazing.2
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You must be so proud of yourself what a transformation. You look like you do the insanity workout or something.1
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Proud may not be the right word. But I am happy the way tmy clothes look on me now! Just going to the gym 5x a week and cardio everyday on treadmill walking uphill and mindful eating!1
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You look great! But that only averages out to 3lbs a month or .75lbs a week. Less than a 500 calorie deficit daily on average.nickisalpha123 wrote: »No sugar coating , it took a lot of hard work discipline, lots of cardio and occasional cheat days
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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nickisalpha123 wrote: »Proud may not be the right word. But I am happy the way tmy clothes look on me now! Just going to the gym 5x a week and cardio everyday on treadmill walking uphill and mindful eating!
The gym 5x a week and cardio everyday?? Wow you are dedicated I take my hat off to you lol I was visiting the gym 2x a week and suffered from DOMS so I couldn't move for like 3 days lol1 -
That's awesome man... I'm mirin your veins...2
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nickisalpha123 wrote: »
Current status, 207 pounds after bulking for a year and a half
Good job bro I'm in it to win it!1 -
Since you mentioned an occasional cheat day, could you elaborate on such things as frequency of cheat days and alternative boundaries on cheat days? For instance, an alternative boundary might be something such as, 'not more than 2x maintenance'. Many of us allow cheat days, but it seems to me that some let that get out of hand.0
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This isn't uncommon for people who love to workout though. 5 times a week for some could be just 30 minutes to an hour a day. Some will go up to 2 hours a day.kate141987 wrote: »nickisalpha123 wrote: »Proud may not be the right word. But I am happy the way tmy clothes look on me now! Just going to the gym 5x a week and cardio everyday on treadmill walking uphill and mindful eating!
The gym 5x a week and cardio everyday?? Wow you are dedicated I take my hat off to you lol I was visiting the gym 2x a week and suffered from DOMS so I couldn't move for like 3 days lol
Personally I've been going to the gym to workout 5-6 times a week for about 30 to lift and have just added daily cardio the last 12 years for about 30 minutes. And I've been training for over 30+ years. I just haven't changed my eating much since I'm not trying to gain or lose weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 0 -
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Dude, you look great. I'm guessing what you were eating was almost as important as your gym time.
I'm fat and I do 40 minutes of cardio about 5 times a week at the gym. I just like cardio. Trying to maintain that now that I'm expecting again...that's the real hard part. I just want to go to sleep on the couch every night by 7pm in stead of hitting the gym. The couch has been winning.0 -
This isn't uncommon for people who love to workout though. 5 times a week for some could be just 30 minutes to an hour a day. Some will go up to 2 hours a day.kate141987 wrote: »nickisalpha123 wrote: »Proud may not be the right word. But I am happy the way tmy clothes look on me now! Just going to the gym 5x a week and cardio everyday on treadmill walking uphill and mindful eating!
The gym 5x a week and cardio everyday?? Wow you are dedicated I take my hat off to you lol I was visiting the gym 2x a week and suffered from DOMS so I couldn't move for like 3 days lol
Personally I've been going to the gym to workout 5-6 times a week for about 30 to lift and have just added daily cardio the last 12 years for about 30 minutes. And I've been training for over 30+ years. I just haven't changed my eating much since I'm not trying to gain or lose weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Yeah I'm starting to realise that a lot of people do visit the gym almost everyday and you can really see the results. I guess it's enjoyable constantly working on your body and making improvements
I really need to get back to the gym !!1 -
Thank you everyone for the feedback. To clear up some confusion, I did what worked for me, whAt worked for me might not work for you! I did a 5 day weight lifting split of intense lifting which was around an hour. Monday chest, Tuesday back, Wednesday shoulders , Thursday Legs, Friday arms. It is a relatively standard split. After the workout I would walk on a treadmill for an hour at 12.0 incline at 3.0 mph speed because Im not a fan running and HIIT ( I took the lazy way :P). Saturday and Sunday I continued with the cardio and those days were optional, I would work a body part that in my opinion was lagging when I had any energy left over. This happened during my senior year of college while working a part time job, 3 graveyard shifts at Manhattan.4
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The closer I got to my deadline date , I doubled the cardio, 1 hour morning fasted cardio at 4 am and then lifting workout and another 1 hour of cardio. I'm not saying that is what's best for you to do but I had hard time adjusting and cutting my calories so I added extra cardio. I was at around 2800 calories which I considered very low, macros 45% protein 25% carbs and 30% fats1
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Regarding cheat days, I would take a day where I felt weak in the gym and overall weak energy levels at work, I would take it easy that day and maybe go to a restaurant or go out or just splurge with friends and I would up the calories to 5000, and change macros to 15% protein 65% carbs and 20% fats. I would have one of these a month. Regarding cheat meals , I would eat a meal wherever I want it as long as it hit my calories of 2800 or less never more and try to hit my standard macros I mentioned above. 1 cheat day a month and 3 cheat meals a month. I felt that those cheat meals helped me start up and boost my metabolism. As this was happening I did carb cycle towards the last 5 weeks when my body fat was less than 10%1
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This is what worked FOR ME, I'm not advocating it but if you have any questions feel free to message me or reply here and I'll get back to you guys as soon as possible1
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One more thing, for the first month and a half I tried to put on as much muscle as possible , with the rwmainder of the time I was losing around 3-5 pounds a week which was a stupid strategy because I lost all the hard earned muscle which I put on. I did have previous lifting experience this wasn't my first time in the gym and if I had to give advice now, take your time and don't rush your transformation, aim to lose 1-1.5 pounds a week at most or else muscles will be lost
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Thanks for all the tips
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awesome!!! love your dedication!!!1
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Never ever give up guys! Good luck0
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Usually the time in the gym is exponentially proportional to the time that it takes to reach low levels of body fat.kate141987 wrote: »
This isn't uncommon for people who love to workout though. 5 times a week for some could be just 30 minutes to an hour a day. Some will go up to 2 hours a day.kate141987 wrote: »nickisalpha123 wrote: »Proud may not be the right word. But I am happy the way tmy clothes look on me now! Just going to the gym 5x a week and cardio everyday on treadmill walking uphill and mindful eating!
The gym 5x a week and cardio everyday?? Wow you are dedicated I take my hat off to you lol I was visiting the gym 2x a week and suffered from DOMS so I couldn't move for like 3 days lol
Personally I've been going to the gym to workout 5-6 times a week for about 30 to lift and have just added daily cardio the last 12 years for about 30 minutes. And I've been training for over 30+ years. I just haven't changed my eating much since I'm not trying to gain or lose weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Yeah I'm starting to realise that a lot of people do visit the gym almost everyday and you can really see the results. I guess it's enjoyable constantly working on your body and making improvements
I really need to get back to the gym !!
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