jayhoang

The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs. You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a…

here you go http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html

Welcome! Have you tried a change in diet at all? Cutting the bad stuff out - pop, junk food. Replacing your cravings with snacks like almonds, a shake, fruit, or yogurt? And what is your workout like on the 4-5 days a week? Purely cardio? Do you have days dedicated to certain parts?

You should give it a try! I found that having a spotter helps breaks plateaus. Especially on the bench.

People at the gym are usually pretty good with helping out. If I look around and I see someone I usually see around all the time, I'll ask for a quick spot and they are generally quite happy to oblige.

Great progress! The best thing about it is that you began weight lifting. It does wonders for your figure and how you carry yourself. You can see in your before pictures that your shoulders hung forward, but now they're high and back - it exudes confidence! Good job!

Steve Cook's Big Man on Campus 12 week trainer is amazing. workouts per week, cardio on your off days. He hits everything from super sets to drop sets and really pushes your limits. If you're looking to gain muscle - his program is great.

I thought I'd get everyone's opinion... Do you guys think I should keep bulking or should I cut and lean out? I'd like to know your guys' preferences! Maybe I'm crazy for wanting to get bulkier. =p

Thanks for the positive words, everyone! Nadia, wow! That's awesome. I'm glad you've gotten to where you are now and I hope you keep the positive attitude up as well!

Agree! That is a great idea. In fact - P90x would be great to introduce some weight training with just your living room. Also - fat hates it when you jump ;)

Great progress! I tried it for a month and I found it tough to keep up with. Not because it was difficult, but because I found it repetitive. I knew all his jokes and lines that it almost didn't give me motivation to hear him anymore. But that's not to say it's not a good program! Ab ripper and plyo was just insane! Good…

All good! It's nice to see that you've been looking at macros to hit your goals. I think once you make your first step into the gym and add weights into your arsenal, you'll start to see that graph start to plummet again!

Becky - you've come to the right place for motivation! Keep your positive attitude and remember what your goal is. The best thing to have during weight loss is control and a good attitude. Good luck! You'll get there!

Mark, I did read most of that wall of text and to be honest, it may not be all that complicated. For fat loss - it's as simple as eating a caloric deficit - as you already know. You obviously know the science and theory behind it, I believe all that's left is a change in your exercise. It sounds like you're staying with…

Your current weight is quite a drastic change from your highest weight! Good job. Good luck reaching that goal weight - even though it's only 3 lbs, those last few can be really tough!

Ryce, it's not impossible! However, 1300 calories is a real big deficit at this moment. First off, I would try and change your lifestyle - eat healthier, cut out things like pop and greasy food. That alone and you'll see changes without doing anything. Hit the gym, do some walking around the block, ease yourself into a…

Good to hear you're back on! A major motivational thing for me is to read motivational stories and pictures. Before I'm in the gym, I'll look at things to make me psyched up. At the gym, I usually think of every rep burning fat and shaping my body. At the end of the day, I think of hard I worked and tell myself I'll work…

As long as you set goals and are dedicated to bust your butt everyday - you can get back to where you were and look better than you did 4 years ago.

Good luck! You'll get there with time. You just need to keep at it!

hard work will always pay off! good luck!