First Pics

[Corpsman]

I just started working out seriously. I have not worked out since high school. I am 37, 5'7", 165lbs. I am really white so I shot the pics in black and white to try and get some contrast. I had an electronic bf measurement and they told me I am 18.5%. Does that sound about right?

[Corpsman]

Here is what I looked like when I started

[terraj]

Great work man! I would say 18% is close.

Nice scar.

[t-gunz]

nice work so far mate.

18% might be right, im not a pro at this but 18% would def be the lower mark i would of thought 20%

keep it up

[Corpsman]

Yeah I had major stomach surgery when I was in the Navy. I am a bit concerned because I was thinner a couple weeks ago and about 4lbs lighter, but I was not taking in as much protein and calories as I should have been. I have started using Monster Milk and I am concerned I may be getting a bit puffy again. Either that or I am putting on muscle weight. Not sure. Would you guys suggest increasing my cardio to get the extra fat % down? I don't want to lose muscle gains though.

[lovbyts]

Good improvement. Keep it up. The more you improve the more motivation to do more.

[mperk]

Hey man, nice work- huge improvement. Bf looks about right. You should consult with a diet coach to get that lower, but you look way more fit now! With another year or two of serious lifting and good diet, you'll be really cut! Keep it up! Btw where in Ca are u?

[Catch]

Great work, man. I'd say 18% is about right. Btw- you "look" way bigger than 165. How long did it take you to get to where you are now to where you were?

What's your workout and cardio like? How many calories and protein are you gettif daily? I weigh myself every day, but the scale isn't the best indication of results for guys since if your diet and routine are sound, you'll be addit muscle almost as fat as you lose fat. The way your pants/belt fit is a better gauge for me.

With a little more work, you'll get to 14-15% pretty quickly, but those last few percentage points to get cut are stubborn as shit at our age. I'm also 37 and 5'7" and finding it tough to break that 14% mark.

Keep up the good work. It's workin.

[stpete]

Keep up the good work!!

[Devil_Doc]

Ahhh a fellow Corpsman =P 18% looks about right, howeverone thing that throws off the electronic bf meters is if tou drank a significant amount of water within 15 min, it can throw it off as much as 3 % +/- ... other than that it seems like u have a good frame to build from. when i started getting serious about this (aka stopped drinking like a marine) i went from 20% to 10% in 2 months all natural, which is when i decided to do my first cycle.... keep on truckin "The only easy day was yesterday"

[Aldise]

Hi Corpsman,
Awesome progress. Yes 18% is pretty good. I like your before and after picture.
Try to share some colored pictures also and try to upload big pictures this time.
san antonio gym

[gbrice75]

Great work so far, keep it up!

[Corpsman]

I used the upload picture tool on this site so I am not sure why they are so small. Maybe if I use image shack I can get the pictures bigger. Yes my pants are a good indication. When I started out I wore 34 inch waist. Now I am wearing a 31 (which are hard to find). I have been working out seriously with my wife for about 3 months. I can even see improvement right now from when I took those pictures. I am not getting good gains on my bench press though. Not sure why. Everything else has been steadily going up.

My workout routine is as follows:

Day 1

Flat Bench, Incline bench, Flat DB flys, Shoulder Press, DB Shrugs (I need to find more exercises for traps, also not sure if I should go fast or slow. I see most people going fast but I go slow and controlled), Shoulder Raises, Bodyweight dips, Skull Crushers, Seated Rows (I added this because I wanted more upper back but I am not sure if this is the best day to have added it), Abs

Day 2

Squats, Dead lift, Calf Raises, Lat Pulls, Bent Over BB Rows, Straight Bar Curls, Seated Curls, Isolation Curls

Day 3

Cardio/Abs

Day 4

Incline DB Press, Flat DB Press, Rear Shoulder Raises, Upright Row, Bent Over Pulls (not sure what this is called but it is where your chest is on a pad and you reach down and grasp a bar and pull it toward your chest. I added this when I added the seated rows), Straight Bar Push Downs, Rope Push Downs (just the finishing move), Bench Dips

Day 5

Deadlift, Leg Extensions, Leg Curl, Leg Press, Calf Raises, DB Hammer Curl, Preacher Curl, Power Runner


And that is it.

My diet consists of a protein shake in the morning my wife makes me. I think it is 54g protein powder with a banana, 1/2 cup blueberries, 6 strawberries, 2 Tbsp peanut butter, 1/2 cup plain non-fat Greek style yogurt, in 1 cup rice milk (My wife says it is 74g total protein). For lunch I usually eat a grilled chicken breast or 1 can tuna concoction, 3:00 snack is string cheese and 1/2 cup of sugar snap peas and carrots. When I get home I drink Lightning Lemonade pre-workout. When I get home I drink 1 scoop of Monster Milk, then have a sensible dinner (My wife is good about knowing about starches and carbs and we don't eat them at dinner). Then before bed I drink another scoop of Monster Milk.

Like I said, when I started I was about 178. Now I am maintaining between 161 and 165. I am consistently 162 in the AM. I started a thread in the Steroid Q&A forum asking about my testosterone . Please check it out.

[dec11]

good work, nice solid build