Chris' progress thread! (first time pics too!)

[Telstra]

Well here we are

It has been approx 12-14 months of hard work, but I am finally starting to see the start of results from my lifestyle changes and exercise routines.

Just under 2 years ago I ended up tipping the scales at 119kg, when I saw that I freaked out and decided that would be the highest it ever went.

No pictures attached of that point because they are in hardcopy and yucky.

From there I changed my diet completely, no added sugars, as limited sugars as possible unless they were natural (ie fruit, veggies etc). Higher levels of good fats, lower levels of bad fats, lots of protein and lots of veggies.

Zero snacks, zero sodas, only water and lots and lots of milk!

Exercise started, eventually working from home into a 3-day strength split at the gym (push-pull-legs). Cardio has started to top my priorities right now as well.

This picture (where my face is hidden) is halfway through my cutting (weight loss) process, I was down to roughly 93kg and a fairly high bodyfat percentage still.

As of tonight I am 83.7kg, getting to a bodyfat percentage where my veins are starting to show during lifting, and I can almost see my abs! Still a bit of flab over my lower abs though

My goal from here you ask? I need to develop my cardio fitness a LOT and also work on strength as well, building my back, triceps, shoulders and legs mainly.

It may take some time but I will update this when more progress has been made, the pictures help me a lot though, when I look in the mirror, I still see the same old me as before.

I am just happy at this point that I am getting healthier and have a place like JUB to enjoy my down time

What are the good fats?
and what are the bad fats ?

 

[chrisw87]

^^ even though I don't eat much due to what I naturally prefer in my diet, the bad ones I am referring to are things such as trans-fats, saturated fats (though milk has plenty) etc.

Good fats I'm referring to as things such as mono-unsaturatd and polyunsaturated fatty acids (mostly from fishoil in my diet).

The main benefit I am really after was for better HDL levels for overall health. 4000-5000mg of fishoil supplementation per day I found to reduce any pain in joints from working out, just a good side effect I hope.

 

[palbert]

Congrats on some very impressive progress and continued success!!

 

[codeerror]

Thread needs updates.

 

[chrisw87]

Thread needs updates.

Updates won't be impressive haha.

A few days ago I completed the last 'hard' part of my military application, which was the interview and assessment. 14 of us applicants turned up, 6 of us were given recommendations. Since the position I applied for was a priority job I have been given the date of enlistment (3 months from now) and physical fitness test of 2 months.

So basically I will just be focusing mostly on my cardio and basics (pushups, situps, chinups etc) no large goals.

 

[codeerror]

Updates are updates anyway.
Well done on the interview, I know a lot of people get canned on interview day.
2 months is still enough time to improve your basics and cardio even more. I've got my yearly physical fitness test coming up in June, and I'll probably have to get out there and run some more too Hiking with a backpack makes you slow..

 

[chrisw87]

Updates are updates anyway.
Well done on the interview, I know a lot of people get canned on interview day.
2 months is still enough time to improve your basics and cardio even more. I've got my yearly physical fitness test coming up in June, and I'll probably have to get out there and run some more too Hiking with a backpack makes you slow..

Thanks

And yeah, while the fitness test isn't hard (15 pushups, 20 situps, 6.1 beep test) getting a much higher cardio level will prepare me for the fun of initial training. I foresee a lot of running... a lot of pushup and situps... and generally physical fitness used as a reprimand in many occasions.

edit: I must say as well, we all thought at the recruitment centre that they should have raised the air conditioning in the medical exam room. No joke, it was probably around 16*c in the doctors area, such a bastard thing to do when every has to go in for full medical checks

 

[Taz]

I just had a look through codeerrors fitness thread, and now yours. inspiring stuff!

Any updates on your military adventure?

 

[chrisw87]

I just had a look through codeerrors fitness thread, and now yours. inspiring stuff!

Any updates on your military adventure?

Lots of red tape!

I have literally spent the last 4 weeks compiling around 20 forms. Funny thing I found out, because I am born after 1986, despite having a birth certificate and records of my entire life... I have to prove that I am an Australian Citizen (had to provide parents birth certificates).

EVERYTHING has to be certified copies too, at least they don't have to be JP'd.

Providing I get through this, just some more fitness/medical checks and it may be in as little as 1.5 Months that I am on the plane to Melbourne .

edit: Fitness is gonna be fun though, although I feel I can easily pass the entrant test... I recently had a strong cold/mild flu. Although I got over it within 4 days, I ended up with a rather nasty chest infection. Joints are still a bit sore and bit of a wheeze remaining, but ginger, honey and lemon drinks are doing wonders!

 

[chrisw87]

Well not much to update.

I've been training average due that damn chest infection (99.9% over it now). However it took its toll, my 2.4km run times have gone back to 13m 5s, mostly from muscle tiredness and lung strength at the end.

During the sickness, I still kept on top of my pushups, plank and situps despite not being well enough to go to the gym. The muscle that connects my pec to my shoulder has actually developed massively in the last month alone, with its brother on the side of my shoulderblade starting to ditto.

Back into full time training (1-2 times per day, rest 1 day) and hoping to reach my goal just before the fitness test (about 12 days away).

Current stats - 81.5kg, slightly more muscle bulk but mostly in pec/lower back/tricep area.

Current supplements until 2 days prior to test (due to protein supps etc effecting urine tests);
- BSN Syntha-6 protein powder. I am SO glad to have finished the horrible powder before that didn't even blend with a BLENDER! this Syntha-6 stuff smells delicious and has a few more carbs than the stuff I was taking before, and no Xylitol! bleh.
Stats per serve
Protein - 22g
Fat - 6g (2g saturated)
Carbs - 13g

Its a mixed protein by the looks of it, whey, egg and soy. Vanilla icecream flavor (smells sexual).

That will be stacked with Musashi creatine monohydrate, my daily fishoil, co-Q10 and plenty plenty plenty of water.

Current goal for start of August;
1-2% less bodyfat (goal of 13-14% flat)
Bodyweight of 83kg.
2.4km run time of 12m flat.
50 military standard pushups with 1 second cadence without failure (1 set, no pause) - almost there, currently 45
50 military standard situps with 1 second cadence without failure (1 set, no pause) - Just shy, 48 currently before falling out of cadence.
12 regular chinups (heaves, bicep focused) - currently 9.

 

[KaraBulut]

4 months and no pic updates?

 

[chrisw87]

4 months and no pic updates?

Yes Mr.

For the past 2 weeks I've been 'light loading' with creatine. 25g for 14 days. Currently down to a maintenance of 5g per day mixed in with my protein.

I've never believed in taking this stuff, and always thought it was hocus pocus however DAYUM I've noticed a difference in ability.

As of today (always tested after a rest)
63 pushups
68 situps
19 chinups.

The only downside I have received while taking Creatine has been a large retention of water. Maybe this is part of how it really works? In any case, I have noticed a development in different muscles in the past few months and of course in ability.

No process pics because although my ability has shot up massively, due to the water retention over developed muscles, I physically look like I've gone a few big steps backwards, most notably on my abdominal muscles which no longer show definition.

Thankfully, being water retention it will be an easy fix. However here are the "few steps back" picture.

And no, they aren't really love handles, I've gotten quite a large development in those muscles that stretch between your abs and your hip bone (adonis belt?) however the water retention over those makes it appear to be straight fat.

edit: Looking at these pictures makes me depressed about that damn water weight now! blahhhhhh! *feels fatty again* rofl.

 

[KaraBulut]

Thanks for the pics.

Creatine does work. It gives you a protracted "pump" after a workout and it does help give a little boost to workouts.

But some of the effect is water retention in the muscles. And for some guys, that water retention is all-over.

But something to keep in mind- it's very hard to build muscle and not retain some water. Muscle building requires nutrition and one of the side effects of good nutrition and good hydration is temporary water weight gain. The good news is that the water weight goes away but gains in muscle fiber is permanent.

 

[chrisw87]

Thanks for the pics.

Creatine does work. It gives you a protracted "pump" after a workout and it does help give a little boost to workouts.

But some of the effect is water retention in the muscles. And for some guys, that water retention is all-over.

But something to keep in mind- it's very hard to build muscle and not retain some water. Muscle building requires nutrition and one of the side effects of good nutrition and good hydration is temporary water weight gain. The good news is that the water weight goes away but gains in muscle fiber is permanent.

Thankfully I knew what I was getting myself into with creatine and it wasn't an unfortunate side effect that I wasn't aware of. Still doesn't help the self confidence when you realise your abs have gone to pouch LOL.

What I have really noticed though after loading creatine, is the muscle fatigue when 'hitting the wall' during interval running is much more delayed and passes quickly until finally I reach my VO2 max limit and get puffed (about 10 minutes at 13.5km/h before having to slow down to 6km/h to recoup)

And I must say... damn I was hydrated today. I didn't think I drank more water than usual today however;

Weight when attending gym - 85.6kg
Weight upon completion of post workout cooldown - 82.1kg

Workout was comprised of;
Stretching and active warmup
5 minute active stretch walk on treadmill
3.5km interval running (first 2km at 13.5km. Remaining 1.5km cycling between 6km/h speed walking / 16km/h run / 20km/h sprint)
5 minute cooldown jog
10 minute cooldown stationary bike, including some light interval work (all low impact, just to coax any excess lactic acid from pooling)

12-10-8 Chinup reps
12-10-8 stationary row (60kg)
12-10-8 bicep curl using cable work (55kg lol lightweight)

I was already pooped at this point... so...

12-10-8 squats with only 10kg either side of the bar, not going heavy due to feeling a twinge in my ACL last week. Staying light to test the waters and make sure everything is fine.

15-15-45 decline situps (20kg barbell held on chest for the first two sets, then bodyweight for remaining)

realised it was 1am then, and decided to head home for a 15 minute break.
Currently had 6000mg of fish oil, my daily Co-Q10, and I have a lovely protein-creatine shake to chug.

 

[Telstra]

Wow, some of you guys workout scientifically with numbers and figures.

I workout just for fun without weighing and counting how much i've done.