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Thread: My Progression Thus Far

  1. #1
    Senior Member Steven001's Avatar
    Join Date
    May 2007
    Posts
    231

    My Progression Thus Far

    Hi everyone,

    Due to the "Bulk Contest" that has just started, I've taken some recent pictures. I made a quick picture to show where I started, to where I am now. Do you think there is much of an improvement?

    If you were to guess, how much lbs would you say I've gained, and what about BF %?

    Last edited by Steven001; 09-30-2008 at 08:41 AM.
    The Time is Now - My Journey to 180lbs
    Skinny Guy Starts Training
    Progress Pictures


    Height: 6'-6'1" | Weight:160lbs | Start Weight: 140lbs | Goal Weight: 180lbs
    Bench: 176.4lbs x 5
    Squat: 187.4lbs x 2
    Deadlift: 264.6lbs x 5

    Nothing maxed yet!

  2. #2
    Senior Member Steven001's Avatar
    Join Date
    May 2007
    Posts
    231
    The Time is Now - My Journey to 180lbs
    Skinny Guy Starts Training
    Progress Pictures


    Height: 6'-6'1" | Weight:160lbs | Start Weight: 140lbs | Goal Weight: 180lbs
    Bench: 176.4lbs x 5
    Squat: 187.4lbs x 2
    Deadlift: 264.6lbs x 5

    Nothing maxed yet!

  3. #3
    Wannabebig Member ThunderCat30's Avatar
    Join Date
    Jun 2008
    Location
    Montreal, Canada
    Posts
    16
    Not bad progress, how long have you been training?

    One thing for sure, I recommend to keep building,
    make sure you're eating enough food, protein,
    complex carbs, healthy fats, fruits, green/leafy
    green veggies and lot's of water.

    Eat 5-6 small meals a day every 3-4hrs.

    Judging by your body type, you look like you don't
    put on much fat.

    So you have to keep your calories high, lift heavy,
    but most importantly, make sure you keep proper
    form for all your exercises. There's no sense in trying
    to lift heavier, if you're doing it half assed.

    Limit cardio judging by your body type, you can do
    3-4 15min sessions of intervals. E.g. 1-1.5min sprints
    on a tread mill with a 30-45 second walk to catch your
    breath.

    Hit the abs 4 times a week or more if you're feeling good.

    You can look into supplements like Creatine Ethyl Ester,
    L-Glutamine (most abundant source of amino acid found
    in the muscles) which is essential for building and repairing
    muscles next to protein.

    If you're 23yrs of age or less, you don't need Test boosting
    supps, stay away from them as they can potentially and
    permanently damage your hormone levels and endocrine
    system.

    If you take a whey protein, make sure it has a good level
    of BCAA's, and some sugar but not much. As your brain
    and body requires sugar after training.

    Just make sure you read warning labels to see if the supplements
    won't interact with any current medications or medical conditions
    you may have.

    If you start to feel anything different even within the first day
    of taking a supplement, i.e. nervousness, sleeping problems,
    anxiety, skin rashes, going to the bathroom, anything different,
    stop the supplement right away and see your doctor.

    Foods

    Protein:

    egg whites
    skinless boneless chicken breasts
    extra lean beef
    Horse Meat
    Buffalo (can be expensive)
    Various fish (Tuna, Haddock, Salmon, to name a few)
    1% fat cottage cheese
    Whey Protein power 1-2 scoops a day if you like, at least
    one scoop mixed with water or milk immediately after training
    Protein bars are also okay if you can't get to food. I recommend
    VPX Zero Impact bars as they contain no Soy Protein which
    is high in Estrogen and will naturally lower testosterone the
    king of hormones in males which you don't want.

    Secondary sources of protein:

    Nuts like almonds, walnuts, pecans, cashews, peanuts
    (only a small handful is required at once)
    Chick Peas (high in protein and fibre)
    White Kidney Beans
    Red Kidney Beans
    Skim Milk (if dairy products don't bloat or bother you)

    You're better off focusing with the primary sources
    of protein mentioned above, but still important to
    eat the secondary sources for health and balance.

    Complex Carbohydrates (all high sources of
    necessary fibre):

    Oatmeal (1 cup of the kind you have to cook for 10-15mins)
    brown rice
    whole wheat pasta
    Lentils (grain family)
    Whole Wheat Couscous
    100% Whole wheat bread
    Fruits (very good source)
    Green veggies
    Leafy Green veggies

    Fruits:

    Apples
    Pineapple
    Rasberries
    Blueberries
    Blackberries
    banana (Potassium, electrolyte to keep hydrated)
    Pears
    Tomatoes (great with salads)

    The berries are very important high fibre, low
    in sugar, may not always be in season depending
    on where you live so you may have to go with
    frozen, but that's okay.

    One should eat at least 3 fruits a day

    Green Vegetables:

    Green beans
    Brocoli
    Asparagus
    Snow Peas
    Brussel Sprouts
    Spinach

    Just to name a few
    One should eat at least 3 a day

    Leafy Green veggies are also very important
    You can find premade leafy green salads to
    have 2 salads a day.

    Healthy Fats (consisting of Omega-3 & 6):

    Nuts, Almonds are one of the best I've found
    1 table spoon a day of 100% pure olive oil
    1 table spon a day of Liquid Flax Oil
    Fish Oil capsules
    And eating fish of course

    One thing you want to do is balance your diet out so
    you're eating a variety of foods every day. Many do
    eat only chicken every day for meals, but your body
    can build up toxicity to certain foods. No 2 people
    are the same and it's next to impossible to perdict
    what will happen in time.


    For you I recommend a minimum of 1gram of protein
    per 1lb of lean body weight.

    Try this for a month or 2, if you find it's too much at
    each meal what you want to do is make sure that each
    dish is the size of the palm of your hand.

    For my body this is what I need, any more is too much and
    will result in fat gain.

    If you find 1 gram of protein per pound of body weight is
    too little and your strength/weight gains have stopped,
    than try increasing the portions of food especially protein,
    but remember that all the foods mentioned above should
    be eaten at every meal as every food source all work together
    within the body.

    Make sure to get plenty of calcium for strong bones, iron
    (red meat) preferably take a Vitamin C after consumption
    as it will help the iron absorb, Iron is essential for healthy
    hemoglobin (red blood cells) which help make you strong,
    physically, drink plenty of water as our bodies are 60% water
    and we need to drink a lot through out the day, our training
    session and after our training session.

    Sodium (from salt) and Potassium are very important as they
    are our electrolytes which help us stay hydrated. Gatorade is
    okay, but many find there's waaaay too much sugar. You can
    take up to 1500mg's of salt a day and much of it is found in
    our food naturally.

    Fibre is very important, it's found in berries, grains, complex carbs,
    fruit and veggies.

    Protein is what builds and repairs the muscles, but you do need
    the complex carbs and healthy fats for energy as they all work
    together.

    Think of your body as a car, without fuel, it's not going anywhere.

    If you keep all of this in check and make sure that you're eating
    properly, sleeping a minimum of 7-8hrs a day, training all exercises
    with proper technique no matter how light or heavy the weights are,
    keep some cardio, and flexibility, you will greatly improve your strength,
    muscular size and over all health.

    Stay away from foods with Soy proteins, and soyabean Oils
    But Soy Lecithin is okay as it's in all our foods.

    Always read food labels for things like sugar count, fat count,
    Trans/Saturated fat (stay away from), things like Calories,
    and other ingredients.

    If you follow up with this information, you'll definitely make
    major improvements.

    I hope this helps

  4. #4
    Lon eastbaylifter's Avatar
    Join Date
    Jun 2005
    Location
    San Diego
    Posts
    80
    It would be easier to comment if you labeled the "before" and "after" pictures. I think I can guess and there's a little bit of progress, but the flashing pictures makes it difficult to focus and compare.
    Whether you think you can or think you can't, you're right!

  5. #5
    Senior Member Steven001's Avatar
    Join Date
    May 2007
    Posts
    231
    Quote Originally Posted by ThunderCat30 View Post
    Not bad progress, how long have you been training?

    One thing for sure, I recommend to keep building,
    make sure you're eating enough food, protein,
    complex carbs, healthy fats, fruits, green/leafy
    green veggies and lot's of water.

    Eat 5-6 small meals a day every 3-4hrs.

    Judging by your body type, you look like you don't
    put on much fat.

    So you have to keep your calories high, lift heavy,
    but most importantly, make sure you keep proper
    form for all your exercises. There's no sense in trying
    to lift heavier, if you're doing it half assed.

    Limit cardio judging by your body type, you can do
    3-4 15min sessions of intervals. E.g. 1-1.5min sprints
    on a tread mill with a 30-45 second walk to catch your
    breath.

    Hit the abs 4 times a week or more if you're feeling good.

    You can look into supplements like Creatine Ethyl Ester,
    L-Glutamine (most abundant source of amino acid found
    in the muscles) which is essential for building and repairing
    muscles next to protein.

    If you're 23yrs of age or less, you don't need Test boosting
    supps, stay away from them as they can potentially and
    permanently damage your hormone levels and endocrine
    system.

    If you take a whey protein, make sure it has a good level
    of BCAA's, and some sugar but not much. As your brain
    and body requires sugar after training.

    Just make sure you read warning labels to see if the supplements
    won't interact with any current medications or medical conditions
    you may have.

    If you start to feel anything different even within the first day
    of taking a supplement, i.e. nervousness, sleeping problems,
    anxiety, skin rashes, going to the bathroom, anything different,
    stop the supplement right away and see your doctor.

    Foods

    Protein:

    egg whites
    skinless boneless chicken breasts
    extra lean beef
    Horse Meat
    Buffalo (can be expensive)
    Various fish (Tuna, Haddock, Salmon, to name a few)
    1% fat cottage cheese
    Whey Protein power 1-2 scoops a day if you like, at least
    one scoop mixed with water or milk immediately after training
    Protein bars are also okay if you can't get to food. I recommend
    VPX Zero Impact bars as they contain no Soy Protein which
    is high in Estrogen and will naturally lower testosterone the
    king of hormones in males which you don't want.

    Secondary sources of protein:

    Nuts like almonds, walnuts, pecans, cashews, peanuts
    (only a small handful is required at once)
    Chick Peas (high in protein and fibre)
    White Kidney Beans
    Red Kidney Beans
    Skim Milk (if dairy products don't bloat or bother you)

    You're better off focusing with the primary sources
    of protein mentioned above, but still important to
    eat the secondary sources for health and balance.

    Complex Carbohydrates (all high sources of
    necessary fibre):

    Oatmeal (1 cup of the kind you have to cook for 10-15mins)
    brown rice
    whole wheat pasta
    Lentils (grain family)
    Whole Wheat Couscous
    100% Whole wheat bread
    Fruits (very good source)
    Green veggies
    Leafy Green veggies

    Fruits:

    Apples
    Pineapple
    Rasberries
    Blueberries
    Blackberries
    banana (Potassium, electrolyte to keep hydrated)
    Pears
    Tomatoes (great with salads)

    The berries are very important high fibre, low
    in sugar, may not always be in season depending
    on where you live so you may have to go with
    frozen, but that's okay.

    One should eat at least 3 fruits a day

    Green Vegetables:

    Green beans
    Brocoli
    Asparagus
    Snow Peas
    Brussel Sprouts
    Spinach

    Just to name a few
    One should eat at least 3 a day

    Leafy Green veggies are also very important
    You can find premade leafy green salads to
    have 2 salads a day.

    Healthy Fats (consisting of Omega-3 & 6):

    Nuts, Almonds are one of the best I've found
    1 table spoon a day of 100% pure olive oil
    1 table spon a day of Liquid Flax Oil
    Fish Oil capsules
    And eating fish of course

    One thing you want to do is balance your diet out so
    you're eating a variety of foods every day. Many do
    eat only chicken every day for meals, but your body
    can build up toxicity to certain foods. No 2 people
    are the same and it's next to impossible to perdict
    what will happen in time.


    For you I recommend a minimum of 1gram of protein
    per 1lb of lean body weight.

    Try this for a month or 2, if you find it's too much at
    each meal what you want to do is make sure that each
    dish is the size of the palm of your hand.

    For my body this is what I need, any more is too much and
    will result in fat gain.

    If you find 1 gram of protein per pound of body weight is
    too little and your strength/weight gains have stopped,
    than try increasing the portions of food especially protein,
    but remember that all the foods mentioned above should
    be eaten at every meal as every food source all work together
    within the body.

    Make sure to get plenty of calcium for strong bones, iron
    (red meat) preferably take a Vitamin C after consumption
    as it will help the iron absorb, Iron is essential for healthy
    hemoglobin (red blood cells) which help make you strong,
    physically, drink plenty of water as our bodies are 60% water
    and we need to drink a lot through out the day, our training
    session and after our training session.

    Sodium (from salt) and Potassium are very important as they
    are our electrolytes which help us stay hydrated. Gatorade is
    okay, but many find there's waaaay too much sugar. You can
    take up to 1500mg's of salt a day and much of it is found in
    our food naturally.

    Fibre is very important, it's found in berries, grains, complex carbs,
    fruit and veggies.

    Protein is what builds and repairs the muscles, but you do need
    the complex carbs and healthy fats for energy as they all work
    together.

    Think of your body as a car, without fuel, it's not going anywhere.

    If you keep all of this in check and make sure that you're eating
    properly, sleeping a minimum of 7-8hrs a day, training all exercises
    with proper technique no matter how light or heavy the weights are,
    keep some cardio, and flexibility, you will greatly improve your strength,
    muscular size and over all health.

    Stay away from foods with Soy proteins, and soyabean Oils
    But Soy Lecithin is okay as it's in all our foods.

    Always read food labels for things like sugar count, fat count,
    Trans/Saturated fat (stay away from), things like Calories,
    and other ingredients.

    If you follow up with this information, you'll definitely make
    major improvements.

    I hope this helps
    Wow - thanks a lot for all that useful information! As for my diet, I'm just trying to eat as much as I can, not really bothered about the fat content and stuff. I'm also drinking 3 pints of whole milk per day, might up it too 4.

    I've been using Body Fortress Whey Protein for a while now, it tastes good, but I know it's probably not the best of stuff. I've just ordered some N-Large weight gainer which I'm looking forward too!

    I haven't actually been doing much if any ab work recently. I don't know why that is, I think I've just forgotten about them to be honest! I'll start including them in my routine agian.

    And as for Cardio, I do none, apart from the odd game of football (soccer).

    Quote Originally Posted by eastbaylifter View Post
    It would be easier to comment if you labeled the "before" and "after" pictures. I think I can guess and there's a little bit of progress, but the flashing pictures makes it difficult to focus and compare.
    I under stand what you're saying, but even if you think there is very minimal difference, surely you can tell which is which?
    Last edited by Steven001; 09-30-2008 at 11:13 AM.
    The Time is Now - My Journey to 180lbs
    Skinny Guy Starts Training
    Progress Pictures


    Height: 6'-6'1" | Weight:160lbs | Start Weight: 140lbs | Goal Weight: 180lbs
    Bench: 176.4lbs x 5
    Squat: 187.4lbs x 2
    Deadlift: 264.6lbs x 5

    Nothing maxed yet!

  6. #6
    Wannabebig Member ThunderCat30's Avatar
    Join Date
    Jun 2008
    Location
    Montreal, Canada
    Posts
    16
    Quote Originally Posted by Steven001 View Post
    Wow - thanks a lot for all that useful information! As for my diet, I'm just trying to eat as much as I can, not really bothered about the fat content and stuff. I'm also drinking 3 pints of whole milk per day, might up it too 4.

    I've been using Body Fortress Whey Protein for a while now, it tastes good, but I know it's probably not the best of stuff. I've just ordered some N-Large weight gainer which I'm looking forward too!

    I haven't actually been doing much if any ab work recently. I don't know why that is, I think I've just forgotten about them to be honest! I'll start including them in my routine agian.
    No problemo,

    If you balance out your diet and start getting more foods than
    protein powders, you'll definitely improve a lot.

    Nutrition is almost more important than training.

    Someone who eats the types of food above and only trains
    3x's a week will make much greater gains than someone who
    rains 5x's a week with a crappy diet or only has shakes.

    Trust me on this as i've learned over the years.

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