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Before and After pictures. Lost 50 lbs, now I need to gain some lean Muscle

K

kpipalldaway

New member
HI, My name is Cory im 20 years old and im going to college up in Chico, ca. So my first thread on this forum was about my need to loose weight. Im 6'4 i weighed 232 before i started my diet. the first month i lost 20lbs, the second month i lost a total of 30lbs, by month 3 i lost 40lbs. I am now 180 so I've lost a little over 50 lbs, which was way past my target weight lose, i didnt even know i had this much to loose. i did this by changing my diet, eating more meals a day that are smaller and i went on adicor (a complete fat burner pill) , a night time metabolism enhancer, and a detox. (virtually zero exercising was involved..) So now I have a lean platform to start putting on some lean cut muscle. The last thing I want for my self is to get huge and bulky I just want to be cut. I want the chiseled 6 pack, chest, and back. I do need to gain some mass on my legs, gluets, and arms. Here is where i need your guys help. I am by no means a professional lifter, i havent lifted in over a year. When i did lift it was geared toward basketball, so i need some advice on how to lift weights to look better and be stronger.
What routines (reps ect.), would you guys suggest. mainly focusing on abs, pecks, arms.
Also What supplements would you suggest, i dont want any steroids or "legal steroids". I want a supplement that will give me fast results that wont make me deflate after im off of them. And also something that will give me lean cut muscle not bulky bloated muscles.

On to the pictures
Before
IMG00619.jpg


IMG00623.jpg



IMG00617.jpg




AFTER

IMG00957.jpg
 
for anyone interested these are the sups i used to loose weight, although i was only on these for the first month, i think what really did it was the changed in my diet.

IMG00636.jpg
 
JDid23 said:
wow great progress man.!!

I think that it's best to start out focusing on your body as a whole as opposed to certain body parts like abs, pecs, and arms. Maybe look into madcow's 5x5 program or the ultimate training split designed by SouthernLord

http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html
Click to expand...
Thanks, and i agree. I am going to focus on the whole body as a whole. i guess what i was saying is those are more of my problem areas. so i need to hit those groups a little harder.
Correct me if im wrong, and i you guys know way more about this stuff then me. But isn't the 5x5 workout more of a bulky workout. like i said i dont want to get huge i want to get ripped. so will the 5x5 get me those results?
I know most of you guys wanna get jacked, i want to stay athletic but gain cut muscle. And the ultimate split looks good as far as gaining strength, and staying athletic. But i also want something that will sculpt my body as well.

my target is to look something more like this picture.
six-pack-abs-img_1692.jpg


Perfect_Male_Body.jpg
 
Last edited:
thanks for the kind words. Please keep the advice coming. I still have a TON to learn about supplements??
so how should i eat to be my target size?

joe d said:
i suggest you do this diet and training for at least your first month but 90 days would be better then venture onto something new.

How to gain muscle mass over the summer with 20 rep squats

great job so far.
Click to expand...
great post i will probably do that! except i will follow my own diet
 
Last edited:
kpipalldaway said:
thanks for the kind words. Please keep the advice coming. I still have a TON to learn about supplements??
so how should i eat to be my target size?


great post i will probably do that! except i will follow my own diet
Click to expand...

the diet on that website is put there for a reason, and the diet you have been following will have created a calorie deficit, which is great for loosing fat, but when it comes to building muscle or LBM you need to eat more calories than you are burning, which is where the bulking diet comes into play, it cam be tricky to design your own diet though because too many calories and you will gain fat aswell as muscle and too little calories and you will be wasting your time because you wont gain muscle.
 
ExtraMile said:
the diet on that website is put there for a reason, and the diet you have been following will have created a calorie deficit, which is great for loosing fat, but when it comes to building muscle or LBM you need to eat more calories than you are burning, which is where the bulking diet comes into play, it cam be tricky to design your own diet though because too many calories and you will gain fat aswell as muscle and too little calories and you will be wasting your time because you wont gain muscle.
Click to expand...
I wasnt planning on sticking to the same diet i used to loose weight. i will be taking in lots of cal's just not fatty cals, i plan on eating alot of leans meats, low carbs, tons of proteins stuff like that. im gonna try and stay away from processed food, dairy, and everything along those lines. i really didnt like the idea having a huge intake of calories via milk ha.
 
kpipalldaway said:
I wasnt planning on sticking to the same diet i used to loose weight. i will be taking in lots of cal's just not fatty cals, i plan on eating alot of leans meats, low carbs, tons of proteins stuff like that. im gonna try and stay away from processed food, dairy, and everything along those lines. i really didnt like the idea having a huge intake of calories via milk ha.
Click to expand...

the diet on that website posted looks pretty good. You dont wanna go low carb for bulking up, but if you put on fat easily you will want to keep your diet "clean" this means your carbs will be mainly slow digesting and your fats will be mainly healthy fats, although fast carbs are needed post workout and some saturated fats are needed too. Milk is a good source of carbs, fat, vitamins and overall calories. You dont want to eat a low carb diet either. Your best foods are (in no order) chicken, lean steak, fish, milk, oats, whole eggs, yams, sweet potatoes, brown rice, wholemeal pasta, whey protein, cottage cheese, some other cheeses are OK in moderation, natural peanut butter, green veggies, fruit and a lot of water, IMO the only supps you should bother with are a good multivitamin, a good protein product and some fish oil capsules.

At 180 I would aim for somewere around 3000-3500kcal, what does everyone else think to that?
 
ExtraMile said:
the diet on that website posted looks pretty good. You dont wanna go low carb for bulking up, but if you put on fat easily you will want to keep your diet "clean" this means your carbs will be mainly slow digesting and your fats will be mainly healthy fats, although fast carbs are needed post workout and some saturated fats are needed too. Milk is a good source of carbs, fat, vitamins and overall calories. You dont want to eat a low carb diet either. Your best foods are (in no order) chicken, lean steak, fish, milk, oats, whole eggs, yams, sweet potatoes, brown rice, wholemeal pasta, whey protein, cottage cheese, some other cheeses are OK in moderation, natural peanut butter, green veggies, fruit and a lot of water, IMO the only supps you should bother with are a good multivitamin, a good protein product and some fish oil capsules.
Click to expand...
what exactly does fish oil do?? and im not trying to bulk up so wouldnt i want a low carb diet? im a tad confused. I apologize for my lack of knowledge on the subjects. I am still learning the ropes to fitness.
 
kpipalldaway said:
what exactly does fish oil do?? and im not trying to bulk up so wouldnt i want a low carb diet? im a tad confused. I apologize for my lack of knowledge on the subjects. I am still learning the ropes to fitness.
Click to expand...

carbs will give you the energy throughout the day needed for getting stronger and lifting heavy weight, and if you eat slow digesting carbs, they will give you a steady source of energy throughout the day, so you wont get a sudden burst and then run out quickly, also when you get that sudden burst of energy, insulin is released and this is when you start to store fat, by keeping your energy release at a slow rate you will continue to burn fat throughout the day, so this will minimise the fat that you put on from bulking. Carbs also help pull water into the muscle to make them bigger and fuller. Low carb diets are usually used for shedding bodyfat maybe that is what you are getting confused with...

fish oil helps with joint health, muscle recovery and fat burning and its very cheap!
 
high fat, high protein, high carbs, lots of veggies, loads of water, as much rest as possible, and a heavy training are the key components to building mass. if your not going to do that than your wasting your time. the diet on the program i posted just like the training is an effective start to body building. it is a simple to follow guide to get you moving in the right direction while you are learning.
 
so instead of eating alot of carbs is there a supplement that would give me the same range of energy to avoid the carbs.i want as little BF as possible. i want a really lean cut body like those pictures i posted earlier.
 
get as lean as you want to be first. then put on the muscle without putting on to much fat (also keep sodium low to avoid bloat) then cut when you need to be cut. your not going to be able to walk around shredded all year long while holding any kind of mass.
 
Great progress!!!! Keep it up, and you'll be in better & better shape, more than you can even imagine now.

Probably my best before & after would be these two pics of my left arm... I wouldn't be seen in public, let alone get my pic taken, when I was in so bad of shape as I was for a couple years ending in '07. The "after" pics are from this past summer & fall... I can't find any other "before" pics.

Charles

Before: http://i104.photobucket.com/albums/m174/kx250racer/DSCN1067.jpg

After: http://i104.photobucket.com/albums/m174/kx250racer/Tattoo-1.jpg

Full pic (after): http://i104.photobucket.com/albums/m174/kx250racer/Charlesworkingonranch10-09.jpg

Pumped (after) : http://i104.photobucket.com/albums/m174/kx250racer/TubeEarrings.jpg
 
kpipalldaway said:
so instead of eating alot of carbs is there a supplement that would give me the same range of energy to avoid the carbs.i want as little BF as possible. i want a really lean cut body like those pictures i posted earlier.
Click to expand...

follow the diet on the 20 rep squat workout website at first. You have to eat carbs, theres no magic supplement that is as good as consistent big food meals. If your not gonna eat like your bulking then u will stay skinny. Arnel Ricafranca (the guy in the first pic u posted) didnt get like that without bulking
 
i really wish someone would chime in and give me some advice on some supplements. I want faster better results, and i dont mind spending the money for it.
Joe i really appriciate your all your help so far! :)
kx259rider those are some great before and afters, im digging the tat! and thanks for the kind words!
 
kpipalldaway said:
i really wish someone would chime in and give me some advice on some supplements. I want faster better results, and i dont mind spending the money for it.
Joe i really appriciate your all your help so far! :)
kx259rider those are some great before and afters, im digging the tat! and thanks for the kind words!
Click to expand...

i know this isnt what you want to hear, but the supplements I already told you about are the only ones that really are worth taking at this stage for you, if there was a magic supplement then everyone would be on it and obese or skinny people would be subscribed it by doctors to help their health. Spend your money on decent foods as I have already mensioned, going organic is a good idea if you have the extra to spend, organic beef, cottage cheese and milk actually contains more CLA than normal cuts which helps with lean bodymass gains and fat loss. No too ways about it bro there is no shortcuts unfortunately!

now you have been given a program, given a diet plan so what are you waiting for?! :)
 
kx250rider said:
Great progress!!!! Keep it up, and you'll be in better & better shape, more than you can even imagine now.

Probably my best before & after would be these two pics of my left arm... I wouldn't be seen in public, let alone get my pic taken, when I was in so bad of shape as I was for a couple years ending in '07. The "after" pics are from this past summer & fall... I can't find any other "before" pics.

Charles

Before: http://i104.photobucket.com/albums/m174/kx250racer/DSCN1067.jpg

After: http://i104.photobucket.com/albums/m174/kx250racer/Tattoo-1.jpg

Full pic (after): http://i104.photobucket.com/albums/m174/kx250racer/Charlesworkingonranch10-09.jpg

Pumped (after) : http://i104.photobucket.com/albums/m174/kx250racer/TubeEarrings.jpg
Click to expand...

wow man those are great results!
 
ExtraMile said:
follow the diet on the 20 rep squat workout website at first. You have to eat carbs, theres no magic supplement that is as good as consistent big food meals. If your not gonna eat like your bulking then u will stay skinny. Arnel Ricafranca (the guy in the first pic u posted) didnt get like that without bulking
Click to expand...
that makes more since, i have just been bulky all my life, it would be nice to be lean for once ha, i will probably diet very similar to that diet minus the milk, I hate milk
 
you under the wrong impression. you want fast results and think sups will do it. it doesnt work that way. its all about the diet, training, and recovery. just get a good multi v. i use dx-7.
 
kpipalldaway said:
that makes more since, i have just been bulky all my life, it would be nice to be lean for once ha, i will probably diet very similar to that diet minus the milk, I hate milk
Click to expand...

if your not going to drink milk mix a 1/2 scoop to a scoop of protein powder in water and eat a small handful of nuts with the shake.
 
kpipalldaway said:
is it possible to consume to much protein, if so what are the results.
Click to expand...

it is possible and the results could be a wide range of medical problems from eating to much of anything. research it.
 
there are several success stories on here about curing gyno with these drugs, especially letro. if you use them i would recomend using rxhealthdrugs.com.
 
kpipalldaway said:
i really wish someone would chime in and give me some advice on some supplements. I want faster better results, and i dont mind spending the money for it.
Joe i really appriciate your all your help so far! :)
kx259rider those are some great before and afters, im digging the tat! and thanks for the kind words!
Click to expand...

The fact that you are looking for a shortcut through the use of supplements is concerning to me.

The guys on this site, and those that are serious about what they are doing have been doing it for YEARS. And while they may take AAS or other supps that does not change the time they need(ed) to put into their work in the gym and at the the dinner table.

There is no magic pill, or stack that will replace any of that.

B-
 
sorry for letting this thread die out. here is a picture after one month of working out. some slight improvements. Ive just noticed my muscles getting toned and my arms have gained some size. i have put on a total of 10.5 lbs

before
IMG00957.jpg

after1 month

IMG01081.jpg


IMG01079.jpg
 
kpipalldaway said:
thanks, its weird i hardly work them out, but they just put on size very easily on me. in highschool they swelled up pretty good just from playing football.
Click to expand...

as a total beginner i had huge traps for my size too, but now they are better proportioned with the rest of me...
 
wow nice progress man- and as EM said your traps are massive! What is your current routine and diet?
 
JDid23 said:
wow nice progress man- and as EM said your traps are massive! What is your current routine and diet?
Click to expand...
well im drinking 3 protein shakes a day in between meals. and im pretty much just trying to eat healthy, no fast food, sodas or junk food. high protien content foods , peanut butter and salary, stuff like that. i just got on some mild sups from my local nutrishop. ergotest which is a natural testosterone enhancer. and a pre work out nitride oxide stuff.
im doing full court basketball for cardio, and my work out very week to week. im trying to adjust my workout rutines to the needs of my body.
 
don't buy into that whole "change up your routine constantly to shock your muscles" if that's what your thinking. As a beginner, you should stick to 1 solid program and progress in the weight providing your form is good (progressive overload). Consistency is key when it comes to lifting. You're consistent with your diet, so now couple that with a consistent program and you'll be ready to go!
 
I agree. Don't be "changing it up" all the time. Hard to know what is working when you do that. You need to pick a program and stick with it. Keep a logbook of your workouts and diet. Write down everything like it's your job. Believe me you will get paid in the form of changes in your body comp.

Time, diet, progressive resistance training, and rest are the keys. No magic pills. As far as things to help keep fat at bay, well there's cardio, and maybe a few supps like green tea extract (a proven thermogenic with many other health benefits), and need2slin.

Read up on need2slin here: Need2slin. If you are interested in ordering that or anything else from that site (needtobuildmuscle.com), I can get you some pretty good discounts. Up to 25% on some items...so PM me BEFORE you order!!
 
after hitting some snags im about to start my time up at the gym. i have been cutting some weight so i have a lean platform to start back up on. Do you guys have any pointers on a good routines. Im looking for a chiseled, lean, yet big physic. not to sound gay but something like the twilight guy, jacob i think it is. (dont hate you know your girlfriends made you watch it too!)
 
I'm a bit surprised no one has commented on you taking 3 protein shakes a day. That's a bit excessive to me and really one of those should be replaced with a natural protein source. Even if you were a so called hard-gainer I would be suggesting the same, but you aren't since you had to cut down to begin with.

Also, I agree with Moya, you've been given TONS of great advice from Extramile, Joe d etc. concerning routines that are great for beginners yet you consistently ignore them. Like B said, it's going to take years of commitment to get where you want to be, there's no magic routine/supplement that will work.
 
1) twilight is gay, no two ways about it LOL

2) you've been given the best advice by some of the most solid bros around, and you had not adhered to ANY of it. it seems to me that you want all the results, without any of the dedication. your body is not going to change in 2 weeks. if you want that "chiseled, lean, yet big physique" you are going to have to put in ALOT of work.

eat like everyone = look like everyone
train like everyone = look like everyone

the guys that look awesome and big are that way because they dedicate a HUGE amount of discipline into diet, training, and lifestyle. there is no supplement that will turn you into the person you want to be. only YOU can do that, and only through hard work and solid diet.
 
you guys are totally right, i forgot to go through the thread and see the routines previously posted. As for 3 protein shakes a day. i do it for a few reason, 1 when working out the mass amounts of protein keeps my muscles well supplied for recovery. 2 the obvious benefits of protein on muscles gain, 3 because its a good way to hold me over between meals, while keeping my metabolism up.
and as for taking years to get the results i want.... i doubt it, not the way my body works. i was exteremly dedicated in lifting for awhile, but i suffered yet again another accident that through me out of my routines along with a job that makes its really hard to get back in the gym during gym hours. But know im ready to hit it full force again.
here is a before and after picture after only 1 month of working out i put on about 20 lbs in that month. without using juice.

IMG00957.jpg


IMG00039-1.jpg


0_4.jpg
 
WOW, this thread is Old, But im bring it back alive after being inactive for two years and getting fat and working to much I decided to make another huge push and can truly say I believe I have made a life style change. Im spending 15 hours a week in the gym, and have changed my diet to be as perfect as it can. I've seen great results (started two months ago) and have been using a combination of many of the routines on here.
Here are my 8 week before and after, and am just now sheding the last of the fat, and starting to see some chest and abs definition!

before
photo-8.jpg


2 months after
image.jpeg


image_1.jpeg
 
<a href="http://s164.photobucket.com/user/kpipalldaway2/media/image_1.jpeg.html" target="_blank"><img src="http://i164.photobucket.com/albums/u34/kpipalldaway2/image_1.jpeg" border="0" alt=" photo image_1.jpeg"/></a>
 
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