SShadow / Journal

[SShadow]

Here's the start of my journal. I'm 24. Never been in good shape in my life. I hope to turn that around. I've been working out for about 9 weeks now. I haven't kept any measurements or even weighed myself as I didn't want to set myself up for feeling failure. Starting next week I'm planning on starting a real schedule of what I'm doing at the gym and keeping measurements. The previous 9 weeks I considered to be a test trial to see if I was truly committed. I also quit smoking (cold) and I have managed to cut almost all of the really terrible foods from my diet. Just by looking in the mirror I can tell that body fat has significantly decreased and I feel much better. The attached picture shows where I was when I started.

[Hot Shot]

Good luck!

[Blood&Iron]

Well, if you've already been at it for 9 weeks you've accomplished a great deal IMO. Don't expect to look like a fitness model or Arnold Schwarzenegger overnight(Not sure what kind of look you're shooting for.) It takes time. And if you need advice there are plenty of knowledgeable people on this board who I am sure would be happy to help you. Good luck.

[sponge]

I'm a newbie as well and have found tons of great info right here at this site. A lot of the posters are bright and know what they're talking about. Good Luck!

[SShadow]

I'm going to go ahead and start posting some of the progression pictures that I've been taking every couple of weeks. They're not impressive. It's not that I'm not trying hard or doing things right. I firmly believe I was dealt with some fairly pussy genetics. My body physique has been the same since I was a kid. I am for the most part incapable of gaining or losing weight as well as gaining or losing muscle. This is why I have set myself up with a time frame of approximately 12 months before there is enough of a difference that may impress some of you. Thanks.

[SShadow]

Week 4.

[SShadow]

Week 7.

[SShadow]

These are the current supplements that I am taking.

Daily Vitmain Centrum
Once a day after lunch.
Whey Protein
Twice a day. Once after lunch pre workout and once late afternoon post workout.
Creatine (EAS Phosphagen HP)
Once a day.
RFA-1
Twice a day. Once early morning before breakfast and once again mid afternoon typically pre workout.

[SShadow]

Just wasn't feeling it today but I went for it anyway. Not my typical workout as I'm going to try and make individual days for muscle groups. Today was a (half) arm day. I always start with 35 to 45 minutes of cardio. Once I get my weight, er BF, down to a reasonable level I'll do the cardio last but for now it goes first. I typically do 4 sets with anything weight related. First set is a warm up with light weight. Second is a little more challenging, third is very challenging. The 4th set by the last rep I should be at failure. Typically the amount of reps that I shoot for per set is 10.

The cardio consists of usually the treadmill. Today, like most days, it was:
3 min at 5% incline at 4 mph
7 min at 5% incline at 6 mph
3 min at 5% incline at 4 mph
7 min at 5% incline at 6 mph
3 min at 5% incline at 4 mph
7 min at 10% incline at 4 mph

Arms workout:
Curls
Concentration Curls
Hammer Curls
Barbell Curls
Reverse Curls
Reverse Wrist Curls
Wrist Curls
Pushdowns
Reverse Pushdowns

[SShadow]

OH! BTW.... Thank you to those that wrote for the warm welcome and encouragement!

[SShadow]

You know....I think I'm actually seeing a difference.

[Blood&Iron]

Originally posted by SShadow
You know....I think I'm actually seeing a difference.

Definite improvement from the first pic. Good job. Keep at it.

[SShadow]

Thanks. Unfortunately it'll probably be at least another 2 or 3 months before you'll see any muscle BUT I'll get there.

[SShadow]

did my first measurements today. damn i'm a weak, fat bitch. 12" biceps, 37" waist (belly button) and 38" chest (nipples)

[Blood&Iron]

Originally posted by SShadow
did my first measurements today. damn i'm a weak, fat bitch. 12" biceps, 37" waist (belly button) and 38" chest (nipples)

Don't get too down on yourself. As I said, there is clear improvement in the pictures you've posted. Be proud of your accomplishments. Just keep at it.

[SShadow]

One other thing I did a couple of months ago was to purchase one book. In my opinion it has helped me greatly. It's called "Strength Training Anatomy" by Frederic Delavier. It shows proper form in intricate detail by dissecting the body down to the bones, joints and individual muscle groups. I highly recommend this book to anyone that wants to learn proper form. I bought mine on Amazon for around $13.00. It has made a world of difference in my workout. Form is definitely where it is at. Also simply being able to visualize what is happening and what should be happening has helped me adjust my training to be more effective.

[SShadow]

Here's the latest. I'm up to week 11. Is it just me or is it harder to lose body fat the less you have? It felt like I was melting it off at first and now it's a bit more difficult.

[MonStar1023]

Looking good bro nice improvement. Keep it up.

[SShadow]

I seem to have almost reached a plateau with BF loss and muscle gain. I need to make changes to my current program (still experimenting to find what I need) and nutritional intake. I will be sure to post my plan once I have one for everyones critique. I need something to shock my body in to reacting again. Latest picture attached.

[chris mason]

Definitely a marked improvement from the 1st pics.

[syntekz]

Oh yeah. Butts getting a lot smaller too. Ha!

[mesmall]

wow....big differance.

[SShadow]

holy crap! i never noticed that until you just said it. i had a big ass! hahaha. thanks.

[Anthony]

Definitely see improvements. Good job!

[ericg]

Nice job man!!