SRL Archive - NOTA

I havent seen a thread about before and after so post them!


This thread is due to the people who are doing a training program and diets to lose weight or gain muscle. This can give others motivation to keep pushing for their goals.


Heres mine from 2008 to 2009 (high school years)


Early 2011

Correction! Late 2011!


The reason I started working out was for my friends to stop pushing me around. I was always the weakest one of my friends. I got into lifting and never felt better.

Great transformation! They still pushing you around?

Just weight training
Any special diets?

Jesus man that's impressive :o woah

I have some pictures of me now (after going to the gym for almost 11 months) but none from me before so i'm not sure if I should bother to post them

From: cycrosism
I have some pictures of me now (after going to the gym for almost 11 months) but none from me before so i'm not sure if I should bother to post them

Post them I want to know if I've ever seen you before! :shifty:

Chris what is your secret ;) any workout plans or any programs such as Insanity/p90x?

Who cares how ripped you are, you still play runescape rofl.

Anyhow, I used to go to the gym every afternoon, now i have kids :(

impressive man…

how old are you ?

From: Jonno
Post them I want to know if I've ever seen you before! :shifty:

This is me about 4 months ago

From: cycrosism
This is me about 4 months ago

Not bad, getting some definition on the triceps, anterior deltoid are looking strong! But sadly I've never seen you haha!

From: Jonno
Not bad, getting some definition on the triceps anterior deltoid are looking strong!

Thank you :) I am mainly working my upper body and abs for the time being

From: cycrosism
Thank you :) I am mainly working my upper body and abs for the time being

Good move having a strong core at the beginning is always a bonus! All the best with future gains! :)

From: Jonno
Good move having a strong core at the beginning is always a bonus! All the best with future gains! :)

Do you work out? If yes post some pictures of your progress :P

From: cycrosism
Thank you :) I am mainly working my upper body and abs for the time being

Honestly dude even if you chuck in a little bit of leg stuff you will feel so much better. I've only been doing proper gym work for about 6 months now but I was doing a heap of mediocre stuff last year. I was mainly doing upper body but once I started doing legs as part of my workout everything felt better as a whole.

Take a quick look through this:
http://stronglifts.com/5-reasons-why-train-legs-squats/

From: Jonno
Great transformation! They still pushing you around?

once senior year hit, they didn't mess with me lol.

From: Neznam
Just weight training
Any special diets?

Diet is 60% of it. I ate 6 to 7 times a day. 40grams of protein, 40 grams of carbs and 15 grams of fat. protein consisted of chicken, eggs, tuna. carbs were Oat meal, whole grain pasta, whole grain bread, veggies, and fruits. Most of the time I would have a surge of glucose after a work out.

Also, I lifted heavy ish. I had a trainner from 2010 to 2011 that was online based and he gave me a diet and work out.

From: P1nky
Chris what is your secret ;) any workout plans or any programs such as Insanity/p90x?

Diet is the most inportant key. I don't believe in insanity or p90x unless you are looking to lose weight. With that is mind, I want to lose FAT and gain muscle. (Weight and fat are two different things; weight is fat AND muscle) Also getting 7 to 8 hours of VERY good sleep. I stuggle to get that now.

From: stuartroad
Who cares how ripped you are, you still play runescape rofl.

Anyhow, I used to go to the gym every afternoon, now i have kids :(

I play when I can. I go to school/study most of the time. I lost a good amount of my weight due to school and work. Always being on the go. I also was in and out of the hospital for a pulled ACL and imflamed colon. I was just recently in the hospital for a cracked rip and pulled intercoastal muscle which causes me not able to break as good as I shoud (drunk at a party). With that being said, I hardly drank on my diet. Here and there.

From: Mister
impressive man…

how old are you ?

I am 21 now. Getting back into the swing of things again. School consumed my life.

From: cycrosism
Thank you :) I am mainly working my upper body and abs for the time being

Don't do that. Work your legs out…. Work your whole body out.

From: Jonno
Not bad, getting some definition on the triceps, anterior deltoid are looking strong! But sadly I've never seen you haha!

The fact that you said anterior deltoid makes me happy. You must have had anatomy of some sort?

Many people think you must be in the gym for HOURS. I get in and out under 50 minutes. 5x5 strong man work out is great. DC training is also good. Right now, I am doing Phil Hernon's work out plan (my old trainer). For thoses who do not know, search him.

Keep the work out using basic lifts that rely on many movements. For example, Squat, deadlift, pull up, bent over row, bench press, close grip bench press, curls, side raises.

Avoid pull downs, bench press machines, squat machines, etc. Anything that is not natural movement.

I wonder what I've been doing this 2 years at the gym..
I really need a program and some help haha

From: chris91
once senior year hit, they didn't mess with me lol.

The fact that you said anterior deltoid makes me happy. You must have had anatomy of some sort?

Diet is 60% of it. I ate 6 to 7 times a day. 40grams of protein, 40 grams of carbs and 15 grams of fat. protein consisted of chicken, eggs, tuna. carbs were Oat meal, whole grain pasta, whole grain bread, veggies, and fruits. Most of the time I would have a surge of glucose after a work out.

Also, I lifted heavy ish. I had a trainner from 2010 to 2011 that was online based and he gave me a diet and work out.

Haha, good on you! Yeah I did phys ed study for 4 years, have a quite a range of knowledge, which has definitely helped me with becoming healthier and fitter, It makes me happy that you know about proper dieting and resting, most people ignore this. I'm currently on a 4 day split. Working with my 1RM %'s ;)

From: onilika
I wonder what I've been doing this 2 years at the gym..
I really need a program and some help haha

I'll help you out if you like? What are you after, gaining muscle, loosing fat?

From: Jonno
I'll help you out if you like? What are you after, gaining muscle, loosing fat?

Gaining muscle, loosing belly !

From: Jonno
Haha, good on you! Yeah I did phys ed study for 4 years, have a quite a range of knowledge, which has definitely helped me with becoming healthier and fitter, It makes me happy that you know about proper dieting and resting, most people ignore this. I'm currently on a 4 day split. Working with my 1RM %'s ;)

Since high school phase, I thought it was all about what I took (supplements) and how I worked out. A year after, I found out diet is everything. I preach diet, but no one follows. Diet is everything. I stuff my face and I hardly can eat enough sometimes.


Oh, thought I might add…. I am a nutrional science major and most likely double majoring or tri-majoring.

This thread title was kind of misleading….
This is not what I thought of before and after pictures.

From: chris91
Since high school phase, I thought it was all about what I took (supplements) and how I worked out. A year after, I found out diet is everything. I preach diet, but no one follows. Diet is everything. I stuff my face and I hardly can eat enough sometimes.


Oh, thought I might add…. I am a nutrional science major and most likely double majoring or tri-majoring.

I was exactly the same haha! Oh wow nice work! I'm yet to figure out what to do :/ finishes school 8 months ago and haven't done a thing!

From: Joe
This thread title was kind of misleading….
This is not what I thought of before and after pictures.

Care to share more Joe ;)?

From: Jonno

Care to share more Joe ;)?

Those are better kept on my USB stick…

From: Joe
Those are better kept on my USB stick…

hehe nice one! Hidden application on my phone! catch me if you can. :shifty:

From: tdawg777
Honestly dude even if you chuck in a little bit of leg stuff you will feel so much better.

From: chris91
Don't do that. Work your legs out…. Work your whole body out.

I don't completely neglect my legs, I do a lot of bike riding and I did do bike riding almost everyday for months until I broke my wrist which made me unable to ride my bike.

Even though that incident was a bit over a year ago my legs are still very built from doing so, I don't work my legs as much because they are already well built and defined, I still do seated/incline leg pressing to keep it that way but I am spending more time on my upper body for the time being to get my body built all over.

From: cycrosism
I don't completely neglect my legs, I do a lot of bike riding and I did do bike riding almost everyday for months until I broke my wrist which made me unable to ride my bike.

Even though that incident was a bit over a year ago my legs are still very built from doing so, I don't work my legs as much because they are already well built and defined, I still do seated/incline leg pressing to keep it that way but I am spending more time on my upper body for the time being to get my body built all over.

Squats, squats, and more squats.

Impressive! Nice job man

From: cycrosism
I don't completely neglect my legs, I do a lot of bike riding and I did do bike riding almost everyday for months until I broke my wrist which made me unable to ride my bike.

Even though that incident was a bit over a year ago my legs are still very built from doing so, I don't work my legs as much because they are already well built and defined, I still do seated/incline leg pressing to keep it that way but I am spending more time on my upper body for the time being to get my body built all over.

No worries then haha. I cycle too so my legs are more built then my upper body too lol.

Boss!

From: chris91
Squats, squats, and more squats.

Deadlifts too! and them shrugs :P

Edit:Wowzors! 500 Posts!

Damn good

I thought about working out a few times, but I'm too lazy.. Maybe if I had a buddy to do it with lol. I've always biked to school & work so I'm pretty in shape but not near your end results :P more around a skinny version of your 2009

All of these posts about working out is almost getting me motivated. To bad my running shoes are four years old/ 1 size to small :p Going to Walmart tomorrow for some shoes and protein I guess :)

From: Awkwardsaw
All of these posts about working out is almost getting me motivated. To bad my running shoes are four years old/ 1 size to small :p Going to Walmart tomorrow for some shoes and protein I guess :)

Sounds like a plan! All the best mate! If you need help I'm just a Pm away :)

Truenutrition.com is a great start for any protein and supplements. Don't buy any walmart, sams club proteins… They are horrible for you (a lot of metal). GNC proteins are just expensive and sometimes suck.