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View Full Version : Progress Pics (Only pre, will update with Post)



KoSh
05-09-2009, 05:58 PM
So, I'm posting pre-progress pictures. I've been seriously training for about six years. I'm 5'9" 187 pounds. I've come a LONG way from where I started, but these are brand new pics taken today.

I'm currently doing WS4SB, going onto week 4.

Previous to that I did Starting Strength and Starr's (Madcow) 5x5.

Right now, I'm hoping to drop to 175 pounds while keeping my lifts up.

Going to be a pain in the ass.

Anyways, pics to keep me motivated...

Will edit with progress pics as I go.

Here's me, 5/9/2009:

Trainwreck
05-09-2009, 06:21 PM
Shouldn't be too hard with Wii-fit around :p. Good luck with the cut.

KoSh
05-09-2009, 06:23 PM
Hahah, I knew someone would make a comment on Wii Fit...

Hater :)

xtian
05-10-2009, 03:52 PM
Good luck sir. What are your current lifts like?

KoSh
05-10-2009, 04:27 PM
Bench: 300-320 (i'll know when I max next month)
Squat: 350-375 (same as above)
Deadlift: 455-475 (same)

KoSh
05-11-2009, 10:04 AM
Question for anyone that may read this...

Am I better off cutting or doing body recomp? I have some fat, but at 186 pounds, I don't exactly have a ton to cut. I think I was unintentionally cutting the last year or so anyways seeing how I've lost about 16 pounds and really haven't lost any muscle mass/strength.

I really, really want to get rid of the spare fat, but I also don't want to lose muscle mass. Diet is my 100% worst part of training. I know the basics, but I have questions up the wazoo for it. Any help would be awesome.

Cards
05-11-2009, 10:24 AM
- calories in > calories out = gain weight

- calories out > calories in = lose weight

- calories in ~ calories out = Body Recomp if you're busting your ass at the gym.

it's really not as complicated as people make it. just manipulate your diet meet your needs and goals.

Trainwreck
05-11-2009, 12:48 PM
Recomposition would be harder considering you've been training for a while. I'm sure you could do it but wouldn't it be easier just to cut for a month or 2? I doubt you'll lose a lot of muscle if you eat ~1g/lb of protein. You wouldn't be cutting for too long anyway, probably 6 weeks or so assuming you nail your diet.

KoSh
05-13-2009, 11:34 AM
Update:

No pics yet, but I weighed myself yesterday at 185 pounds. That's down two pounds in about five days of really watching what I'm eating.

I'm not sure of my BMR, so for now I'm trying to stick to about 190-200g protein and take in 2,000-2,250 calories to see what happens. It appears I'm losing weight extremely rapidly, which could just be connected to first weak diet beginners luck, or I may be eating too little. If by week two I'm under 180, I'm going to add a few hundred cals so I can slowly get down to 175 by the end of june.

From there I'm going to bulk back up again.

It's going well so far. Thanks for all the help.

Cards
05-13-2009, 02:52 PM
water weight

KoSh
05-13-2009, 02:56 PM
That's what I figure too, Cards.

Just used some equations to come up with my TDEE.

Each said I was somewhere between 2,700 and 3,000 cals for maintenence. Tried all the formulas using my best guesses for body fat% etc.

I'm eating roughly 2,000 cals every day. So on diet alone I'm on a 700 cal deficit a day. Good point for me to be at, I think.

Cards
05-13-2009, 03:34 PM
a lb of fat is 3500 calories.

KoSh
05-13-2009, 06:24 PM
a lb of fat is 3500 calories.

I'm aware... But if my maintenence is 2700, then eating 2000 is a 700 cal deficit...

Trainwreck
05-13-2009, 07:39 PM
Thats approx 1.5lb/week, why do you wanna slow it down?

KoSh
05-13-2009, 08:05 PM
Like I said, I want to monitor to make sure I'm not too low. I'm not sure how accurate my TDEE is.

If I continue on like this for another week or so and I drop a little more slowly, I'm going to stay at the 2000 level.

Ben Moore
05-13-2009, 08:39 PM
If I were you I'd just eat and train more. You've got a good base and I don't think you need to cut. I'm 5'10" and I'd have to chop off an arm to get under 220. Bulk FTW!

KoSh
05-15-2009, 04:29 PM
Well, I gained a pound on a strict 2k cal diet. I weigh myself at just about the same time every day as well.

Is it possible that the protein I'm taking in is allowing for muscle growth? I'm completely confused. I look and feel smaller, but I gained a pound...

*shrug*

It's not necessarily a bad thing...


Or it could just be one of those daily things. Weight is funny that way :P

Mike G
05-15-2009, 07:32 PM
If I were you I'd just eat and train more. You've got a good base and I don't think you need to cut. I'm 5'10" and I'd have to chop off an arm to get under 220. Bulk FTW!

This. I don't see the point of dropping 10 pounds, just to turn around and bulk again. Basically, you're cutting out a month of gains to drop a few pounds and then put it back on. I say eat slightly over maintenance and add some weight at a slow pace.

KoSh
05-15-2009, 08:40 PM
I'm not ignoring you guys. I trust your advice and it's something I thought about. I wasn't comfortable with myself where I was at. I want to lose some of the chub I have and really start "over" again with this cut and slow bulk up from there.

It's strange. I had a squat/dl day today and I crushed it. New PR for 3 rep in squat and I crushed a 410 deadlift for a single. No, that's not my actual max, but it went up real easy. On top of that, I gained a pound.

Not sure what's going on, but I look a little better (however much better you can look in a week, obviously nothing monumental) and I feel better and I don't see any stalling in my strength gains. But again, I'm a week in. Nothing that's happened so far is really indicative of what's to come.

KingJustin
05-15-2009, 09:47 PM
If you cut, you carb cycle and (really) slowww cut. You're going to be pissed as hell if you end up dropping 15 pounds and look about the same. I've only cut a couple times so I don't have much advice. I don't know how, but I messed up my first cut pretty bad. My second cut, I did PSMF+Refeed and it was like magic. I'd look that up. Check Lyle Mcdonald's board.


That said, my stance has always been that if you are under 200lbs (or 2.8 BMI), then you're bulking, period. After that you can slow cut down to 180 (or lose 10% of your weight).

So, I'm casting another vote for the slow bulk. Put on muscle and gain strength over the next year and you'll be a lot happier when you're a ripped 180.

KoSh
05-19-2009, 09:31 AM
Thanks again for the advice guys. Still listening. I'm kind of debating with myself now. I feel I could have more success if I dropped down to 180 or slightly lower and then bulk up -- the right way. I'm coming from 200 pounds nearly a year ago and I wasn't sloppy looking, but it wasn't a good 200... At least in my opinion.

So far, I'm sticking with the 2kcal a day diet. It's looking like my maintenence is 2700 or so calories because I've lost about 1.5 pounds eight days in.

KoSh
05-31-2009, 06:30 AM
Ok, updating. 3 weeks in. I was at 182 when I weighed in on Friday.

A few more pounds (I'm shooting for 10 lbs, so 177 now) and I'll start a slow bulk back up mostly clean with a little bit of dirty in there :) (which is going to be one hell of a journey)

Didn't get a shot of the wheels because I don't think they've changed much. Just trying to get an update in here :)

For the sake of making it easier, I'm going to post my previous pic first, then the new one right after it. I don't know how to do that compare stuff :)

My strength doesn't seem to have suffered so far, and I'm pretty overall happy with how it's going. I know I'm going to need to pack on a little bit more muscle before cutting again, and that's fine by me. I feel better than I have in years!!

Guitar90
05-31-2009, 08:58 AM
What a drastic change for such a short space of time!
That's really made me want to cut now, I'm at 28%bf and I'd love to drop to about 15... Off to work I go!

Did you change your workout much in terms of cardio:lifting ratio?

KoSh
05-31-2009, 03:01 PM
I started 5/3/1 but that really doesn't have much to do with it. Cardio 2 times a week.

Meat_Head
06-09-2009, 03:47 PM
That's some awesome progress for less than a month of time, I can't tell that you've lost any LBM at all. You must be working your ass off, keep it up and get some more updates soon!

KoSh
06-11-2009, 05:09 PM
Thanks Meat. Here's an update, taken today @ 6:30PM... I weighed 183 at that point. 178 in the AM.

Nevermind the toilet in the back... :P

KoSh
06-29-2010, 01:21 PM
Okay, long time no update... But here goes:

This was January 2009, I was 198 pounds or so:

http://i846.photobucket.com/albums/ab23/KoShPL/11309Front.jpg

This is November 2009, I was 164 or so pounds:

http://i846.photobucket.com/albums/ab23/KoShPL/1109091922.jpg

This is February 2010, I was 177 pounds or so:

http://i846.photobucket.com/albums/ab23/KoShPL/0210001800.jpg

And here's today, 189 pounds. 9 pounds away from where I was when I started this adventure:

http://i846.photobucket.com/albums/ab23/KoShPL/6292010progress.jpg

brihead301
06-29-2010, 01:54 PM
Damn man, you've made some serious progress since '09 when this thread was started!!! Awesome job!!

chevelle2291
06-29-2010, 09:23 PM
Damn man, you've made some serious progress since '09 when this thread was started!!! Awesome job!!

Looks like some very solid weight gain. Chest exploded. Could we get a better pic of that back tattoo? What is it?

KoSh
06-29-2010, 10:28 PM
Looks like some very solid weight gain. Chest exploded. Could we get a better pic of that back tattoo? What is it?

Thanks. It's a phoenix. I'll take another pic of it soon.

DavyRen
06-30-2010, 06:52 AM
fantastic progress kosh