AFF Weight Gain/Loss Program

[blueoval]

Dont let numbers get to ya. Concentrate at the goal at hand. Every now and again, try on a pair of pants that used to feel quite firm to put on. That will give you a gauge on how your progress is going.

[trippytaka]

Originally Posted by blueoval

Dont let numbers get to ya. Concentrate at the goal at hand. Every now and again, try on a pair of pants that used to feel quite firm to put on. That will give you a gauge on how your progress is going.

Interestingly, pants and work shirts are the most noticable change. NO longer tight in the ar** or the t**s. happy days are coming.

[trippytaka]

Fingers crossed, weigh in tomorrow.

I am pretty sure I will have levelled out a little. Hoping to be at 121kg.

Still no sugar, alcohol or complex carbs - only carbs i have had is from veggies

[SteveJH]

Originally Posted by SteveJH(13-5-12)

Well, this was a while ago.

Now 99.2kg according to the scales.

Only about 25kg to go...

98.2kg when I just weighed myself.

So thats 1kg over two weeks or so, not to fussed, not in any particular hurry.

Might buy myself a new car when I get to 90kg.....

[Yaw]

Now


Before



Thought I would share this

Now under 100 Kg

[trippytaka]

Nice work! that is brilliant work! You shoul dbe really proud.

I have just had my first carb-laden meal in 6 weeks, and my first beer. It tasted so good! It's my birthday, so I have the long weekend off the diet and back into it on tuesday.

Weighin in at 119kg, but now fit into pants I couldn't fit into at Xmas. Actually, they are a bit loose!

[trippytaka]

Originally Posted by SteveJH

98.2kg when I just weighed myself.

So thats 1kg over two weeks or so, not to fussed, not in any particular hurry.

Might buy myself a new car when I get to 90kg.....

Now that's motovation. what car? XY GT? :P

[galaxy xr8]

Great work Yaw.. keep it up.

[Yaw]

Weigh in on Thursday 97.6
2 weeks to go before the 10 km Gold Coast Marathon....
I did the 8 km mothers day classic in 57.51 Minutes....
I hope to beat that by doing the 10 km in under an hour.

Although I have long way before I even get close to one of the directors of the PT studio I go to.... He outright won the 4 km Mothers Day Classic in 15.05 Minutes

[Danny]

Ive been on a health kick since november last year and weighed around 85kg at the beginning, Christmas I weighed 80kg, and just slowly slowly ive been doing running (I usually run 4-5km every other day) walking, going to the gym, (not really watching what I eat tooo much), this morning weighed myself and I'm 69kg! Really Really happy. Feel so much better too.

[trippytaka]

Had an Awesome blot out weekend. 5 bottles of red (including one 1991 rockford basket press) about a case of beer and pasta etc for almost every meal.

Back on the diet again, and still at 119kg, so hoping to charge 5kg more before July 14 to be under 115kg.

[Yaw]

This mornings weigh in. Last week 97.6, today 96.95

I hope to smash the 95 kg by next thursday.

Thanks for all the support from everyone.

Trippytaka, keep on track mate, you'll get there.

Some words of wisdom I have heard:

It's your road...
And yours alone...
Others may walk it with you,
But no one can walk it for you!

[SteveJH]

Originally Posted by trippytaka

Now that's motovation. what car? XY GT? :P

FG XR6T or Toyota/Subaru 86.

Not in a massive hurry, want to take my time so I don't go backwards later on.

Plus it gives me more time to save!!

[AndrewR_AUII]

I have just completed first 4 weeks with a trainer.
Started at 96kg 33% body fat (31.7kg), 35.4% active tissue (Muscle, 34kg)
Four weeks later, still 96kg, Bodyfat 30.8% (29.6kg), Active tissue 39.5% (37.9kg). 2cm off my waist.

So while my overall weight has not changed, lost 2kg fat but gained 4kg Muscle.
So as BlueOval says..don't focus on the numbers, they often don't tell you the whole story.

[blueoval]

Not much of an update other than my overall weight being a bit below 80kg. Which means little.

Hardly any of my pants fit me anymore and I have had to go shopping for new jeans etc.

My legs pretty much have very little to no fat on them due to my consistent regime of cycling I try to do every weekend. Nothing huge, but its about 40-50km I do with a solid mixture of 3-5% grade hills and some sprint runs. Averaging about 25kph now.

I am not on any diet, in fact I dont count any calories at all. I try to increase quality of food rather than quantity. I find myself not eating heaps and heaps, but just enough to feel full and at regular intervals during the day.

Winter time is harder to get out on the bike, but once rugged up and I am out and warmed up for the first 10mins I feel fine.

[blueoval]

Originally Posted by Yaw

Now
image

Before
image


Thought I would share this

Now under 100 Kg

YAW - incredible stuff mate. Well done. You look fantastic. Keep up the great work

[SteveJH]

Originally Posted by SteveJH(25/5/2012)

98.2kg when I just weighed myself.

So thats 1kg over two weeks or so, not to fussed, not in any particular hurry.

Might buy myself a new car when I get to 90kg.....

Slacked off for over a month but didn't put any weight back on (yes!!)

Anyway, now 97.2kg.

[MAGPIE]

I poked my head into this thread back in February and saw a mention of myfitnesspal.com....

16kg/35lbs later and it's cost me a god damn fortune in new clothes grrr

well myfitnesspal.com and a bit of help from a bout of influenza and a nasty gastro bug



Back to a circa 1995 weight

[MWTB]

So, I figure I should probably check in here. Since starting working full time after finishing school, I've put on at least 20kg. This is due to having money and being able to buy food all the time, cans of V etc... It was easier to go out to Maccas on the way home from work than make something when I got home. I'm paying for it now.

192cm tall and 130ish kg...my target is about 90 so I've got a bit to go.

Hopefully this is the last time I'll be in a photo @ this size.

[Ford_The_Win]

Originally Posted by MWTB

So, I figure I should probably check in here. Since starting working full time after finishing school, I've put on at least 20kg. This is due to having money and being able to buy food all the time, cans of V etc... It was easier to go out to Maccas on the way home from work than make something when I got home. I'm paying for it now.

192cm tall and 130ish kg...my target is about 90 so I've got a bit to go.

Hopefully this is the last time I'll be in a photo @ this size.

image

Good luck mate, I've been through that, I put on about 20 kg but it's slowly coming off. Just making a few small changes to my diet and cut out all alcohol (never was a big drinker) has seen me lose 10kg in the last few months with almost no effort really. It's the little things you notice like getting in and out of the car, shirts fitting more loosely, it's great. You'll get there.

[robbyj]

I only skipped to the last page but i think im going against the norm here in an attempt to gain weight.

Background:

Iv always been the skinny kid with no meat on his bones (im 21 now) but being 6ft2 and having an insane metabolism makes gaining weight hard. My metabolism could literally smash out a big mac before she asks "would you like fries with that?"

So What Now:

I have decided i want to bulk up and be ripped. I know what this entails, and have done many hours of research online. There is so much out there and so many myths that are facts, and facts that are myths but i'm up for working hard to get where i want to be.

The Diet:

This is just as important as lifting weights. I have determined i basically need to be on a body builders diet/hard gainers diet.

This entails eating high protein, high carb meals every 2-3 hours (about 6 meals a day) to feed your muscles. Basically 'imagine your body is full of Parana's, you must feed them every 2-3 hours, or else they'll go to town your muscles' I also need to consume 2-4 liters of water a day, and protein shakes and supplements like omega 3 are recommended.
I don't do the supplement pills but i have a shake strait after every gym sesh.

What i have been eating:

Breakfast:

-steak and eggs or a bowl of oats and dried fruit
-a glass of milo or protein shake and 2 glasses of water

Meals throughout the day consist of: (and/or)

-chicken , veggies, brown rice, yoghurt, blue berries and straw berries, pasta, red meat, cheese
-3 glasses of water with each meal

Before bed:

-i have cottage cheese (slow release protein) which tastes like lumpy vomit, so i spread it on saladas with fresh tomatoes and pepper.
-2 glasses of water

I **** like a pregnant lady which is really annoying.

Workout:

Mondays:
A bit of everything
Chest, Arms, Shoulders, Back

Tuesdays:
Legs and Abs
Ride my bike to the gym

Wednesdays:
Back and Shoulders

Thursdays:
Chest and Arms

Friday:
Legs and Abs

Saturday:
Back and shoulders

Sunday:
Rest

I take creatine once a week before one of chest/arm days. This makes a huge difference in performance, but it should be cycled. I take it randomly to keep the body guessing and not relying on it.

I take a whey protein shake asap after each workout.

Progress?:

My first weigh in was 69.5 kgs

So far in the 2 months iv been at the gym, in particular in the last month since i have started taking it seriously, dieting and training hard

My last weigh in was 73.3 kgs

Iv gained nearly 4 kgs of muscle, no fat. My abs are larger and stick out more and can see noticeable gains on my arms and shoulders. As well as my traps. (i love ripping my traps)

My goal would be to get to 80 kgs of just muscle gain.

[MWTB]

You should cycle your creatine in one or two week blocks. I usually cycle two weeks on, one week off. Your body won't become accustomed to it after one day, you could use it for longer than you currently are without negative effect. Also, make sure you are using Monohydrate Creatine if you aren't already.

Traps are a favourite of mine. I love when I go hard and see my traps get bigger. Traps and shoulders, for me, are my main focus points. I already have 18" arms, so getting the rest of me in proportion is my focus. My chest is fairly weak for someone of my size, so that's another big one.

Also, sitrep for me. I haven't been doing much gym work due to some personal issues causing massive lack of motivation, but just from watching my diet and cutting out the usual 4 500ml cans of V at work per day I've lost 3kg in 10 days. Pretty happy with that.

Got a mate who was a similar size to me and now in amazing body building shape writing me out a cutting and building diet and training regime, keen to get on it!

[robbyj]

Ah k cheers for that, might cycle the creatine 1 week on 1 week off. Im using Muscle Pharms Assult pre workout. It tastes so horrid, its a struggle to get it down, definitely getting a different flavor next time

Sounds good, i read supaturks bulking/cutting diet the other day, man that is insane!

In fact here it is:

My bulking diet

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 64g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 64g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 32g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

My cutting diet

Meal 1- 2 scoops of protein (isolate) blended with 1 cup oats and 1 banana.
Meal 2- 5 egg whites
Meal 3- 150gm tuna/1cup of white rice
Meal 4- 150g chicken breast , 1/2 cup sweet potatoe/ 1cup broccoli
Meal 5 - 4 egg whites
Meal 6 - 150gm chicken breast/ 1cup broccoli
Meal 7 - just pre workout supps/ amino acids + 1 teaspoon on natural peanut butter
Meal 8 - protein shake + aminos again
Meal 9 - 1 hr after training any lean meat/ 1 cup broccoli

[MWTB]

Creatine is much of a muchness, get whichever one tastes best to you. As long as it's monohydrate then you're good. I had a GNC branded one which tasted like 'blue'. It's the only way I can describe it. It was so delicious, definitely getting on that one again. If you can find the brand CREAPURE, however, get that.

Also, for best results you should creatine load for 5 days taking between 20 and 30 grams per day @ 5gm a pop. Then commence normal gym routine of one serve per session or however much you like.

[grandpa_spec_F6]

Started Gym'ing, 108kg, worked like crazy for a year and hit 88kg.

I'm 6' 3" so at 88kg was was like a rake.

Met the fiancee and got comfortable... VERY comfortable and packed on 12kg.

Now I'm back over 100kg and it sucks, I can feel the moobs coming back and my stomach seems to demand attention whenever I sit down, sticking out like a mini keg (the contents of which helped me get to 100kg mind you).

Back at gym again and I'm starting to get definition back, haven't dropped any KG's but I can feel it all starting up again. Body is burning food FAST, biggest issue I've had is the rampant desire to chow down on a 1kg steak everytime I train.

Goal is to be 95kg but with abs, none of this flabby stomach tripe.

[MWTB]

Originally Posted by grandpa_spec_F6

Now I'm back over 100kg and it sucks, I can feel the moobs coming back and my stomach seems to demand attention whenever I sit down, sticking out like a mini keg (the contents of which helped me get to 100kg mind you).

Who needs a 6 pack when you've got a keg, right?

[MWTB]

Just over 10kg gone and feeling much healthier. 30 or so to go to get to my goal weight. Oh yeah, I lied a little bit in my original post. I started at 140kg, now currently sitting on 130.something I forgot.

Today's meals were:
Breakfast: apple
Smokeo: apple
Lunch: roast chicken breast with baby carrots and peas (canned not frozen)
After work meal: roast chicken thigh - whole punnet of strawberries. Some left over baby carrots and corn.

Dinner will be chicken and vegetable soup (home made good ****).

Only liquids over the past few weeks has been water. Haven't been going to gym because of time constraints with working 2 jobs and such, and I've still lost 10ish kg from just cutting out the usual chicken and garlic balls and jumbo spring roll off the Tasty Truck for smokeo in the morning, as well as something similar for lunch. Oh, and 3 or 4 500ml cans of V a day at work too.

Compare that to todays meal plan and you can see that the daily calorie count of close enough to 3000 is now reduced to 1200 or less.

Feels good man. I've also only had two cigarettes today and I've been up since 6am.

[MWTB]

Today's weigh in... 129.8 down from 142.5

No extra exercise on top of work...just eating properly. I'm not even going nuts about it, just using common sense and drinking nothing but water.

Very pleased

[robbyj]

Good work MWTB

my progress is
started at 69.5kgs, currently 76kgs, looking at pictures from before to myself now, WOW! was i really that skinny!!? haha. Hopefully hit 80 before summer starts.

Still have a flat stomach with abs so i know all my gains are muscle. Been sticking to my diet pretty well. eating every 2.5 hours when possible. (weekends become a bit slacker)

[robbyj]

Good work MWTB

my progress is
started at 69.5kgs, currently 76kgs, looking at pictures from before to myself now, WOW! was i really that skinny!!? haha. Hopefully hit 80 before summer starts.

Still have a flat stomach with abs so i know all my gains are muscle. Been sticking to my diet pretty well. eating every 2.5 hours when possible. (weekends become a bit slacker)