timeline getting fit/progression long

[bobjack]

they are in order first one was 14 months ago
month1 pic is the first month i found this forum and started doing things right
starting stats 19, 5,11, 310lbs
month 7 stats 20,6ft,174 lbs
not sure on bf% calipers literately got me anywhere from 13-21% guess cause the loose skin

ill be posting up month by month pictures to keep myself accountable

[zbone]

Sweet transformation there Bobjack, Keep at it mate.

[AXx]

Keep it up brother. You have done great. 133lbs thats awesome!!!!!

[pasha]

Really cool, good job bro!

[bobjack]

month 4 pic up.. i think one more month cutting and I'm going to lean bulk.
gotta get out of this skinny fat. worse hellhole ever.

[gbrice75]

Awesome progress bobjack, a real inspiration!!!

Re: lean bulking - make sure you get plenty of feedback here first. I know ALL about being skinny fat, and lean bulking may not be the way to go for guys like us, at the stage you're at. I'll await further feedback until we see your plan, but just a word of caution for now.

[RaginCajun]

congrats on the continuous progress! i would have to agree with GB on this, what is your plan moving forward?

[bobjack]

goal is to try to obtain about 190 10-12%.

[naenae85]

GREAT transformation.

[bobjack]

down to 168, 5 lbs lost this month, honestly still confused on rather to continue cutting, run re-comp, or very lean bulk.

[Sfla80]

This is awesome man! Great transformation and this is proof on why people keep coming back here!

[(Cock-Diesel)]

Great job brother. Keep your eyes on the prize

[< <Samson> >]

Truly awesome work. . . . The loose skin is biotch. But, it is what it is. Keep at it and see where it goes. . . It is 99% surgically correctable if it doesn't come back to normal on it's own.

[bobjack]

any tips from the gurus on what to do at this point, rather cut or bulk, or neither.

[Back In Black]

Great work. A lot of that loose skin you had at 'half time' has already tightened a little.

Can you post your new stats? I think a little muscle is in order, maybe a small recomposition will be in order.

How has your training been?

[bobjack]

training is good, not getting any weaker at least (on cut)
current stats: 20,6 ft,168 lbs,bf 16%?

[digsy1983]

Fantasic results Bud! Did you follow a specific diet/program?

well done man!

[bobjack]

Fantasic results Bud! Did you follow a specific diet/program?

well done man!

yeah strict 50-30-20 while cutting

[TYHO127]

Awesome!

[Back In Black]

yeah strict 50-30-20 while cutting

My favourite split

Mate, I've been recomping with some success over the last 6 weeks or so. So I can give you an idea of what I would recommend, can you tell me how many cals you have been ingesting daily and also how many cardio sessions and what type of cardio.

Cheers

[bobjack]

i was cutting on 1700 cals, losing about 1 1/2 lbs a week
20 mins moderate cardio bicycle/treadmill 5 days a week after workouts

[bobjack]

do i decided to do recomp, started about 3 weeks ago.
been eating ~2400 calories daily, and started taking creatine
in these 3 weeks i have put on 3 lbs of weight..

could this just because because water/glycogen? just wanna make sure im not moving too quick here.

as for strength gains it is quite noticeable. especially in my legs, went from squatting 155 for 12 reps to 225 for 12+ reps.

[Back In Black]

In theory a recomp should keep you the same weight. But yes, if you are now consuming more carbs, and Creatine, then you will likely hold some extra water within your muscles. Only you know if it feels like extra fat or not.

When I recomp I eat approx 100-200 cals under maintenance and do 3 fasted cardio sessions per week of about 45 mins each.

It really is all about monitoring your weight and bf levels and making small adjustments accordingly.

[digsy1983]

It's probably mostly water retention, but if your strength is goin up something is working. I'd stick with 2400 cals for a few more weeks and monitor the progress.
Did you do a stat check/marker before you started your recomp? Pics, BF check, weight, strength and rep marker.

Eating at 1700 cals for a long period if time then jumping up to 2400 will initially act as a bulk, until your metabolism picks back up.

The experienced guys will have a better take on this, just offering an outside opinion/view. I know what it's like when your unsure if your doing something right, you want help asap.

[ma_fighter]

Awesome job there mate!
133lbs weightloss in only 12 months is friggin sweet!



Personally speaking, as I'm also on a weightloss journey currently, as soon as I have a "normal" eating day or two I immediately gain 2-3 lbs overnight.
This is just extra water and perhaps a some more glycogen being stored in muscles/ the liver, and drops away in a few days when I go back to eating 500kcal below maintenance.


When starting to eat more, I generally try to do so in small increments, no more than 200kcal or so a week. Then I watch the scales to see when I hit the point where I'm neither gaining, nor loosing weight.
That way I know for sure that I'm in the right spot, and can adjust kcals fairly accurate from that startingpoint, so that I dont start packing on too much fat again.

Anyways, great job so far, and good luck in the future!

/Maf

[bobjack]

i think all is well, looking lower bf% if anything ill have another pic up in 2 weeks

[bobjack]

1 month of recomp/very lean bulk done.
at about 0-200 surplus daily
decided to go this route because i like what i was seeing for the most part i would like to get some other opinions to make sure i'm moving in the right direction.
month 6 pic up.

[bobjack]

2 months of recomp done. gained .5lbs
month 7 pic up, would lke some feedback from months 5-7 please just to make sure im moving in the right direction.

[bobjack]

3 months done, pics updated. weight still hovering around 175, getting stronger

[energizer bunny]

well done mate! keep up the good work!

[digsy1983]

Still going strong. How did you fare through the festive period? I had a plan but it soon went out the window!

How much LBM have you gained during your recomp?

[Ajc330]

congrats on the weight loss, doesnt look like you have ny stretch marks so u got real lucky, but what are u goin to do about all that xtra skin?

[bobjack]

hopfully, fill it in

[bobjack]

not sure but my squat went from 225, 5 reps to 245, 8 reps in 3 months

[ElDude]

Congrats bro, keep up the good work! You are proof that where there is a will there is a way. Inspiring to a lot of us brotha!

[GirlyGymRat]

hey bobjack. you are doing awesome! wow wow wow! keep up your bulk....wow!

[bobjack]

haven't posted an update in a while. still doing re-comp as i'm seeing results (still around 175) but i think after this month i'm going to do a mini cut, then go on a real bulk tired of eating like a kid.