Official WF Health/Workout Thread 2.0

not bad at all. what's your rough age?

did my first workout of just abs/obliques today. finished it off with some major cardio....the cardio is paying off with the low fat/sugar diet. getting pretty solid results. if i just completely cut out my drinking/hangover day cheat meals, i'd be off to the races. will probably post pictures up here soon.

Have you guys ever heard of "Flexible Dieting?" It might be something to look into.......

By Masta Lyle McDonald:

www.ironmagazine.com/ebooks/Guide_to_Flexible_Dieting.pdf

All you need to know: scoobysworkshop.com/. I workout at home, need to be stricter on my diet and do more cardio to get rid of what stomach fat I have left though.

here's a few progress pics. nothing crazy, but a lot of work in between.

here's a pic of me back in april:



and here i am a few days ago:



some fat loss/definition going on i think. i went from about 183lb at 6' to 175. if i could lose another 10 pounds of fat and keep building muscle, i think i'll be a decent looking specimen. not huge by any means though but for natural lean bodybuilding and going from 140lb to 180lb (mostly muscle) in under 2 years with a severely herniated disc in my lower back, i think i'm doing okay. avoiding squats/deadlifts/etc isn't very much fun though, they're (compound exercises) the true muscle making exercises.

thanks for the consideration and kindness! those are impressive stats you're holding undoubtedly.

since you clearly have a good understanding of body fat percentages (far better than mine at least), what would you roughly guess i am in the first to second picture? obviously my legs aren't showing clearly and people hold weight in different places, but from what you can see.

i'm still essentially cave manning it on my knowledge that i have on nutrition/training. i understand eating well and having a low fat/sugar diet, i get a large of protein in me daily, and i try and eat 5 times a day (including my protein shakes). my protein shakes consist of hemp protein (15g of protein x 2), 400ml of 1% milk, a large scoop of all natural peanut butter, oats, and if it's after a workout i'll include a tablespoon of honey for the benefits of sugar after a workout.

as for my actual training, due to having a herniated disc in my lower back, a lot of my reading about training has revolved around how to build the back up and avoid injuring it further as well. i use a lot of the machines over free weights just because of the stress i can get on my lower region once i start using heavier weights. i admittedly do not train legs heavily enough, mostly because i am afraid i'll overpush myself and further injure the lower back. i say admittedly because it's still negligent as i know there are still exercises i could do for the legs that could avoid impact on the lower spine.

i try and do cardio every time i hit the gym, which is about 4-5 times a week. i usually do about 30 minutes on the stairs which results to about 300 calories a session by cardio. as for my actual lifting regime, it's quite light and as i said i use the machines for the most part. my major days are back and biceps and then chest and triceps. i'll follow it the days following with shoulders and abs, and then legs, before taking a day of rest and starting it over again. recently with it being summer, my schedule has been knocked off a bit by just going out on weekends and some moderate alcohol/high fat food consumption. my lifting sessions are rigorous for sure, and i usually have them completed in about 30 minutes before hitting the cardio.

sorry for the long winded response! as i said though, i am admittedly cave manning it and am open to any and all suggestions you may have. thanks again for taking the time.

Restarting DDP Yoga. 3 days in so far. Doing it twice a day, everyday. Once when I wake up, once at night. I'm feeling pretty good so far. Kicking myself for stopping in the first place.

I could help you if you'd like! Or at least try. As a natural, you have to understand that progress will be slow.

There is a lot of good information out there that you can find on the net. But, progressive overload tends to be what works best.

Some good literature from a very knowledgeable man.

www.scribd.com/doc/252607335/Phil-Hernon-Training


You can also dabble in some form of powerlifting which I tend to enjoy. They are a lot of good programs. Westside for Skinny Bastards and even some.....ahhh idk not so good ones.


You'll learn that eating the accurate amount of calories based on your unique needs and frequency/progressive overload works in the world of natural bodybuilding. I have enough anecdotal evidence based on that myself.


Let me know if I can help.

Dat dere frequency. Killing it. Chest has always been a struggle for me. A naturally taller guy with a longer ROM, I think that staying some where in the 80% zone will be best for me going forward. Staying an inch or two from touching my chest and not locking all the way out.


Teach me your ways brah.

Finished 10th in a charity 5K race today with a time of 20:45! I mostly do just 10K's and half marathons so I enjoyed the shorter run and it was pretty cool to finish in the top 10