Trying to lean out

[dholi]

Hi people how are you? I am from Australia. I have been reading over this forum for sometime now and i see there are many friendly ppl willing to help.
I have been training for over 4 years now, i have been over weight 90% of my life. I have dropped 30kg's (66 pounds), my goal is to have a 6 pac (which seems to take forever!) and be as big as i can be. I haven't taken a cycle although it has cross my mind several times. I tore my achilles tendon last year (1.5months) so i have not been able to do any cardio or legs, just upper body. I am making a speedy recovery and can't wait to hit legs once again and cardio!

My stats are

Age - 30
Height - 176cm
Weight - 78kg (171 pounds)
Bf% - 13-15%???
Cycle history- non so far
Years training- 4 years


My calorie intake is 1800, on work out days i add another 300 calories. My diet changes week to week, been following a book called better then steriods. carb would vary from 0-300g, protein 150-300g, good fats 25-80g. I make sure it adds up to 1800 non workout days and 2100 workout days.

Chest and biceps

Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure
Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Straight Bar Curl: 1 set of 6-8 reps to failure

Back

Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure
Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure
Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure

Shoulders and Tricaps

Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure
Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm
Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure

Due to my surgery for my achilles tendon i can't do cardio or legs. I have cheats day either once or every 2nd week
My carbs are

Oats
Basmati brown rice
Sweet Potato

Good Fats
Flexseed oil

Protein
Skinless chicken breast
Kangaroo meat
Lean beef
Grilled fish
Low carb protein shakes

Since i had my accident i was binge eating for 12 days, the next day i started to diet and do as much as i can with 1 working leg. Its been over 1.5months now eating clean.

Will post pics up soon

I would appreciate feed back and any help.

Thanks

[dholi]

Here are before and after pics

Before
http://img814.imageshack.us/img814/5655/beforew.jpg
http://img232.imageshack.us/img232/470/before2y.jpg

After
http://img84.imageshack.us/img84/2341/afterf.jpg
http://img192.imageshack.us/img192/2742/after2t.jpg
http://img232.imageshack.us/img232/5480/after3u.jpg
http://img109.imageshack.us/img109/9366/after4.jpg
http://img163.imageshack.us/img163/9245/after5.jpg
http://img30.imageshack.us/img30/763/after6v.jpg

[Sicko]

nice job... how long did your transformation take you?

[dholi]

Thanks man. It took me a few yrs, I made the mistake of listening to too many ppl at once. I would stop one diet because someone told it doesn't work their way works and so on. I should have stuck to one thing instead of listening to those ppl. And it confused the hell out of me! I have actually done this twice now. The 2nd time took me 1 yr and I have not gained weight, it's been almost 2 years now. But still trying to get that 6 PAC!

[jngymrat]

Congratulations on your weight loss. Well done. Your fat intake seems quite varied, 25-80 grams that's a pretty big swing, even on the workout and non workout days you want to maintain an essential value for your intakes.

Also, 13-15% is pretty darn good, you should be able to see some abs @ 13% for sure, are you looking for that super chiseled ripped look? If so, the program your on looks good, just don't be afraid to change up your workouts every once in a while so your body doesn't get used to the same thing, and just keep forcing your body to lose that fat. Remember to stave the fat feed the muscle and keep us posted.

Good job once again,

[Fevershock]

Kudos to you on the body transformation! That's nice work, you should be extremely happy. I agree with ingymrat, switching up your routine is a must to me. That was the only way I got my muscles to grow and finally show. I personally do a different routine every week, just slightly, never the same work out for about 3 weeks. Sometimes this is easier said then done depending on your gym and the equipment.

I can also tell you abs or a six pack is started in the kitchen and developed in the gym. Remember they are like any other muscle and can be over trained as well. Also, what some might not realize is there is more to 'just abs', so make sure you are doing upper, lower, obliques, core, etc, during your ab routine. (Depending on your ideal six pack design, some think obliques make your waist look wider and avoid them.)

Anyways, you look great and that's a major accomplishment! Keep it up!!

[joshh]

great transformation! this has given me some motivation for my transformation

[dholi]

Thanks for the compliments ppl! It's been a long road for me, i've had my ups and downs, ppl telling me i can't do it. Now i am getting told i am way too skinny, my face is too sucked in put on weight. But i seem to store a lot of fat from my thighs to upper abs. Any advice on how i can eliminate the body fat?

[gbrice75]

Amazing progress! I'm on your journey now... 255lbs 2 years ago, low 190's today... hopefully in another 2 years I will have made as much progress as you have. Kudos!

[dholi]

Thanks man! Keep at it one day we will achieve our goals!

[jngymrat]

Just looked at your posted pictures, outstanding! very nice job. Your transformation shows your hard work and dedication. Well done!

[dholi]

Thanks bro

[Tigershark]

Great work.

[dholi]

Hi, I have a question about cheating in my diet. Is it needed if so would it be a cheat meal or meals? How much can I eat and what should be eaten? I am really confused about this, people have been saying not to cheat, eat what ever you want, eat only complex carbs.

My goal is to be lean as I can be. If cheating is not needed then How would you rev up your metabolic rate?

[jngymrat]

Hi, I have a question about cheating in my diet. Is it neededNo it is not needed!! this is a horrible suggestion. if so would it be a cheat meal or meals? Some people, after a 6 day workout week like to help themselves to a meal of their choosing, but remember, you can blow allot of hard work if your not careful. I always always always suggest, after a cheat meal, doing some mild cardio. (wait 30 minutes of course) Then that will give you an idea of how the body is coping with your meal choice.How much can I eat and what should be eaten? I am really confused about this, Stop being confused and get educated, GB and Damien have a great food source guide, spend some time getting to understand proper nutrition.people have been saying not to cheat, eat what ever you want, eat only complex carbs. Again, make sure the advice is good, run it by a few people to gather opinions, best thing to do is post it here.

My goal is to be lean as I can be. If cheating is not needed then How would you rev up your metabolic rate?

You rev up your metabolic rate through proper nutrition and exercise. Exercise is what builds muscle and increases body temperature, blood flow, and the list goes on and on. Eating six to seven small meals a day for a slow steady release of energy also is essential. Stay on task, watch your goals come true, they will.

[dholi]

Thanks for the advice. I was eating a lot of junk, I got bloated and by the end of the week I would get lean then after cheat meal same thing would happen again. So I would be better of by having a complex meal?