Gill's Transformation Check-in!

[Hannainnc]

Great job!

[$UPERM@N]

Just droppin in to say congrats man, i see a big difference, do work son!

[dannyboy9]

I can't believe I missed this thread! Gill, this transformation is inspirational. You have come a great long way and I agree with those that mentioned the bulking cycle--it needs to happen soon. You're not that far off from me and you and I are very closely related (physically speaking). I strongly feel it's time to dust your feet off and begin a new journey. Don't worry about how much you're lifting, just make sure you're lifting with proper form so you can prevent any sort of injury. Health over everything because without your health, what do you have? This is a great transformation and I look forward to more progress from you, I know you can do it if you've come this far. You have mine [and the rest of the board's] support. Keep on truckin', everything will come as you've intended with due time.

Wishing you the best bro.

[RyanLRams]

Gill,
Would you post on here how you achieved your goal? I am curious to see the details of your journey.

[Gill]

Sure Ryan.

I decided to say screw being fat in June of '07. At that point I knew nothing about working out, nutrition or else. I simply started running once a day and not eating like a moron. I couldn't of been running more than half a mile a night but I was always dead afterwards. I had terrible shin splints, knee pains and lower back pain. All signs that my ass was far too big. After two months and about 15 pounds, I decided to buckle down and start being smart about everything.

I did some research and picked up a supplement program. I got a complete multi-vitamin, a thermogenic (hydroxycut hardcore), CLA and NO-Xplode. At this point, I decided to be strict about my diet and keep it at 1700 calories. I didn't know enough to allocate zoning yet. I simply made sure I didn't exceed 1700 calories a day.

I continued running through August. My shin splints were still pretty bad, but knee and back pain faded a good bit. I pushed through it and was running about a mile a day while watching my diet and taking my supplements. I remember being really excited because I lost a ton of weight in this one month. It was like upwards of 11lbs. I literally lost 50% of all my weight loss in the first 4 months. My body was begging to be healthier.

By September I was back in my apartment with access to the complex's weight room. It is by no means complete, but has enough for a basic full body workout. With little knowledge about lifting I went to the gym and created a full body routine.

Bench Press 3x10
Bicep Concentration Curls 3x10
Tricep Overhead Extensions 3x10
Shoulder DB Press 3x10
Machine Flys 3x10
Lat Pull-Downs 3x10
Leg Extensions 3x10
Leg Curls 3x10

Afterwards, I would do about 10 minutes of moderate cardio. For awhile there, I would have to stop after like 4 minutes from exhaustion. Now, I'm completely aware of how terrible the routine was and how bad it is for overtraining. I did it 5 days a week (M-F). Saturdays I'd run a mile. I would finish the workout in a little over an hour. So I was using my weight lifting as cardio more than anything. I'd always be pouring sweat by the time I was done.

At this point, I picked up some whey and learned about the 40/40/20. I remained at about 1800 calories. Honestly, when I started using this zone, my body exploded. Weight melted off and my upperbody was really developing well. As well, the controlled amounts of fat mixed with weight lifting rocketed my test levels. I started getting acne on my chest and shoulders that I never got before (even in my teens). I got angrier in the gym. My libido was much higher (and efficient).

By December, I had been frequenting these forums for several months and picking things up here and there. At some point, fitness knowledge became my mission. I read and read and read until there wasn't much left to read. I refined my routine down to a Upper/Lower/Upper/Lower/Cardio split. Still not the best, but allowed for more healing and strength gains. As well, I started doing more weight and less reps.

Upper:
Sumo Deads 3x7
Bench Press 3x7
Bicep Concentration 3x7 / Hammers 3x7
Tricep Overhead Extension 3x7
Lat Pull Downs (Wide Grip/Reverse Grip Alternating) 3x7
Shoulder Overhead Press 3x7
Cardio 15 minutes Moderate

Lower:
Squats 3x7
Leg Curls 3x7
Leg Extensions 3x7
DB Lunges 3x7
Cardio 20 minutes Moderate

Cardio:
45 Minutes Moderate Treadmill/Cycle

I was losing about 3lbs a week at that point. It was pretty steady. As well, I was noticing a lot of muscle tone. My arms were biggers and tighter, I could actually flex my chest, the muscles in my thighs could be seen, and my top 4 abs started poking out. I was down to around 200lbs at the beginning of January. I started hearing a lot of "oh, I didn't recognize you" around this time.

I created several templates for my upper/lower workouts so I could hit different angles without risking habituation. My cardio had really improved and I started doing HIIT for 10 minutes (3mph 1m rest, 10mph 40s sprint) after both workouts. Currently, I'm up to 20 minutes (3mph 1.5m rest, 12mph 45s sprint) and my cardio has never felt better. The HIIT is what got me over my second plateau. I got back to seeing constant losses (not much, but fat loss is fat loss) and felt motivated again feeling the improved cardio.

Today, I'm still using the same basic lifting template with adjustments here and there (especially for back exercises). I wish I had a secret forumla for you that worked, but for me it was all just trial and error. At this point, I know my routine is terrible, but its working. The biggest thing I learned through it all is not to overcomplicate things. Eat less than you need and you'll lose weight. Lift weights properly and you'll gain mass. The equations are only as complicated as you make them.

As the saying goes, you can do whatever you put your mind to... and I now sincerely believe that is true.

PS: I'm now 179lbs and plan on running a 10k in about 1.5 weeks.

[RyanLRams]

That is great Gill. I have a good program for me that is showing results, but I also have someone doing my diet and exercise routine. I knew that you had neither and I was just curious what you did. I am impressed to be honest. The fact that you did what so many people want to do, but just don't. To see your results and how you got there is motivation for me to continue on my trek. It's one thing to see someone achieve these results on TV locked on a ranch with professionals and partners or even someone that has a personal trainer, but to do it on your own is really quite amazing. My friend from up North is helping me with a routine and diet, so I have something you didn't. I have no excuse not to make it.

Thank you.

[Gill]

Thanks man. I appreciate it. Things like this really help to keep me motivated.

Anybody can obtain their goals as long as they dont expect it in a month. In the end, its all about dedication. Just start doing something and stick to it. Eventually, you'll get to where you're going.

[RyanLRams]

Originally Posted by Gill

At this point, I picked up some whey and learned about the 40/40/20. I remained at about 1800 calories. Honestly, when I started using this zone, my body exploded. Weight melted off and my upperbody was really developing well. As well, the controlled amounts of fat mixed with weight lifting rocketed my test levels. I started getting acne on my chest and shoulders that I never got before (even in my teens). I got angrier in the gym. My libido was much higher (and efficient).

Can you elaborate on this. How does eating controlled amounts of fat effect test levels?

[Gill]

Eating proper amounts of fats has repeatedly been shown to increase both Free Testosterone and Testosterone Synthase levels. As well, some studies show increases in lutenizing hormone.

Nobody knows exactly what causes the correlation right now but studies continue to show that low fat diets deprive the body of proper amounts of hormones and high fat diets suppress proper amounts of hormones.

Here is a pretty sprawling article on a few of the studies. It gives a very balanced run-down of the arguements and poses both criticisms and acknolwedgments to the studies. The Effects of Diet on Testosterone (Part 2): Carbohydrates and Fats

We've all heard the stories about how eating fatty foods will cause grease to get in your skin and cause acne... obviously this is technically untrue, but the fats were increasing test levels which spawns acne.