atlkiwi - still a long journey ahead

[atlkiwi]

.

[Grover]

You are making progress but perhaps more attention needed on diet!

[atlkiwi]

You are making progress but perhaps more attention needed on diet!

Yes I would have to agree! The first and 4th pics were taken in August 2009 at 228lbs. The 2nd and 5th pics were taken June 2010 at 203lbs one week into the scrawny to brawny program, the other 3 were last weekend at the end of the scrawny to brawny program at 220lbs, during the last 6 months I have been on a 6000 calorie and 500g protein per day diet.

Doing Scrawny to Brawny, I not only gained lean weight, but my body fat and girth melted away at the same time. As at December 11 my results netted in a total weight shift from 203lbs to 220lbs. Unexpected movers were body fat dropping approx 6%, total girth dropping from 251 inches to 244 inches, waist 44 inches to 37 inches and 7 point skin fold from 114 mm to 78 mm. Lean mass went from 153lbs to 185lbs.

[Grover]

Scrawny to Brawny??????????

I think you are a little past scrawny stage

I would cut back on cals a bit I think too, work on bf coming down then concentrate on building up lean mass

[soundsgood]

[atlkiwi]

Scrawny to Brawny??????????

I think you are a little past scrawny stage

I would cut back on cals a bit I think too, work on bf coming down then concentrate on building up lean mass

Once again I have to agree, I left scrawny behind about 15 years ago! Scrawny to Brawny is just a name, I had heard reports that chubsters like me can get results following it, I had been making little head way with body composition although good strength gains prior to starting the program. That program/competition is now finished and I am moving onto my next phase.

During the last 5-6 weeks of the program I lost 7lbs by adjusting my EEW and lost the most inches (40 to 37) around the waist. Focus has now shifted and I am now trying to workout the optimum daily calorie intake. Goal weight is 200lbs before reassessing goals again.

Although at 172cm (5'8") 200lbs is probably not a bad target with lowish bf% of course.

[atlkiwi]

Thanks for your "constructive criticism" please do elaborate.

I had thought that 30lbs lean mass gain with a 17lbs total gross weight gain over a 6 month period was moderately successful.

[soundsgood]

I don't mean to cause you any offense Atlkiwi. But you have asked me to elaborate....

According to your measurements you would have us believe you were 19-20% BF in initial pics and 13-14% now. I would say whoever was taking your skinfolds has been a tad generous, would have put you closer to 30% initially and currently 22%+.

Whoever prescribed you to a 6000 calorie diet was on crack as well, 500g of protein per day!??? You're not Ronnie Coleman, that's crazy right there. Maybe this is a good look in the US? But it's not what would generally be sought after look back home. No ones losing bodyfat on a 6000 calorie diet except maybe marathon runners.

Constructive critisism - drop your calories back to 3000 per day, you only need 200g protein, 250 max. Start doing quality cardio, 30-45 mins 3 x a week. Train more regulary (it's quite infrequent due to work still?). Now the big one. You have to see a decent personal trainer to show you correct form. Looking at your journal and you're throwing numbers like 730kg leg presses, 4 sets of 12 at 180kg squat, yet you only have 25" quads and they are far from conditioned. I am willing to bet a bucket of protein you are only doing partial reps on EVERY SINGLE exercise. Drop your ego, drop the weight you use in half, ditch the machine, use free weights, do full reps and you will get the growth you want, drop the body fat and be looking good at 180lb's.

Sorry if I come across as brutal, just hate to see people training hard and not getting results they could be. And hey if this is the kind if physique you are after you are fully entitled to tell me to go f*** myself too. It's just that you are in a bodybuilding forum and aside from the fake tan and waxed chest you don't look like a bodybuilder..... Yet.

[workonit]

^ quality advice. harsh but its the truth :pfft: