1 year transformation: Skinnyfat to Athletic...u 'mirin?

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Props Slaps
 08-03-2011, 11:21 AM         #21
PUA Lifestyle  OP
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 StatisticZ said:
Nevermind being tired as hell from work I Missed the small before photo lol
Yeah my bad, thats the only one I could find. I had to pull it of the p90x website when I made my profile from there, tiny as fark.

 jackedNtan said:
holy sh*t. that is a HUGE difference from march to july. you're ALOT bigger and ALOT more ripped.
Started hitting each body part 2 days a week on a 5 day split. Also been using a preworkout for the first time and a legit creatine blend, as well as eating well enough, put on decent size.

Up 14lbs since january, cant complain.
 08-03-2011, 11:38 AM         #22
PUA Lifestyle  OP
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 M said:
Nice :)
After my cut you can come at grate cheese off my abs.
 iPunish901 said:
workout details?


cause im def a skinny-fat guy who needs guidance
Get ready for it
Day 1: Upper Body Power Day
Clean and Press
3 Sets: 3-5 Reps
Bent Over Rows
3 Sets: 3-5 Reps
Barbell Shrugs
3 Sets: 6-8 Reps
Wide Grip Pull Ups
2 Sets: 6-10 Reps
Incline BB Press
3 Sets: 3-5 Reps
Chest Dips
2 Sets: 6-10 Reps
Smith Machine Seated BB Press
3 Sets: 6-10 Reps
EZ Bar Curls
3 Sets: 6-10 Reps
Skull Crushers
3 Sets: 6-10 Reps
Cable Flies
Drops Sets: High/Middle/Low

Day 2: Lower Body Power Day
Squats
3 Sets: 3-5 Reps
Hack Squats
2 Sets: 6-10 Reps
Standing Calf Raises
3 Sets: 6-10 Reps
Stiff Legged Dead Lifts
3 Sets: 5-8 Reps
Leg Extensions
2 Sets: 6-10 Reps
Incline Leg Press SS Calf Extensions until failure
2 Sets: 6-10 Reps
Donkey Calf Raises
3 Sets until failure

Day 3: Rest

Day 4: Back & Shoulders Hypertrophy
Bent Over Rows (Speed 75% of Power Day)
6 Sets: 3 Reps
Seated Row
3 Sets: 8-10 Reps
Barbell Shrugs
3 Sets: 10-15 Reps
Wide Grip Pull Down
2 Sets: 15-20 Reps
Smith Machine Seated BB Press
3 Sets: 8-12 Reps
Wide Grip Pullups
2 Sets: Until Failure
Cable External Rotation
Cable Internal Rotation
90 Degree DB External Rotation

Day 5: Lower Body & Core
Squats
Leg Extensions
Deadlifts
Standing Calf Raises
Planks
Leg Raises
Machine Crunches
Medicine Ball Twists

Day 6: Chest & Arms
Incline BB Press
3 Sets: 6-10 Reps
EZ Bar Curls
3 Sets: 6-10 Reps
Skullcrushers SS CG Bench
3 Sets: 6-10 Reps
Incline DB Press
3 Sets: 6-10 Reps
Incline DB Curls
3 Sets: 6-10 Reps
OH Rope Tricep Extensions
3 Sets: 6-10 Reps
Cable Flies High/Middle/Low
Dropset/ Then 2 Normal Sets for each position
Hammer Curls
2 Sets: 6-10 Reps
Single OH DB Tricep Extension
2 Sets: 6-10 Reps
Hammer Strength Incline Press
3 Sets: 6-10 Reps
21's
2 Sets
Tricep Push/Pull downs w/ Rope or Bar
3 Sets: 6-10 Reps
Boom, protein everywhere

Sometimes I skip the 2nd legs day depending on my recovery. I probably wont do legs tomorrow since im still so soar from legs monday, but we shall see.


Last edited by PUA Lifestyle; 08-03-2011 at 11:41 AM..
 6 years ago '08        #23
iPunish901 12 heat pts12
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$13,359 | Props total: 276 276
 PUA Lifestyle said:
After my cut you can come at grate cheese off my abs.

Get ready for it


Boom, protein everywhere

Sometimes I skip the 2nd legs day depending on my recovery. I probably wont do legs tomorrow since im still so soar from legs monday, but we shall see.



im ready

where did you start off? like as far as reps and weight? and did you run at all? i got a gut for a skinny guy
 08-03-2011, 02:04 PM         #24
PUA Lifestyle  OP
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When I first started my 3 month goal was to lose 15-20 lbs. I had a gut for a skinny guy as well (skinny fat). Went from 175-158 over 3 months, then I maintained until January when I started hitting the gym hard.

For the weight loss, cut out all soda and sugary drinks, pretty much only drank water. No late night snacks, no junk food, no fast food, tried to eat pretty clean. Whole grains, wheat bread, lean meat. I was weak, start at lower weights and hit 10-12 reps. I ran a mile about 5-6 days a week, sometimes more if I felt like it and then did a beginner split after running. I do not suggest you start with the routine I posted above. You should be able to find a nice split on bodybuilding.com
 6 years ago '08        #25
iPunish901 12 heat pts12
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$13,359 | Props total: 276 276
what do you mean by split? sorry for all the questions
 08-03-2011, 02:12 PM         #26
PUA Lifestyle  OP
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The routine you are going to follow. A basic beginners would be

Bicep/Back
Tricep/Chest
Legs
Rest
Full Body
Rest
Rest

Or even split it by body part

Arms
Legs
Chest
Back
Shoulders


And start over again the next week.
 6 years ago '06        #27
droid3000 996 heat pts996
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$26,528 | Props total: 26324 26324
 PUA Lifestyle said:
After my cut you can come at grate cheese off my abs.

Get ready for it


Boom, protein everywhere

Sometimes I skip the 2nd legs day depending on my recovery. I probably wont do legs tomorrow since im still so soar from legs monday, but we shall see.
this sh*t is intense..how long have you been using this plan? and how long are you normally in the gym for? seems like a lot of workouts in one day


Last edited by droid3000; 08-03-2011 at 07:24 PM..
 08-03-2011, 08:35 PM         #28
PUA Lifestyle  OP
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 Aleandrog said:
this sh*t is intense..how long have you been using this plan? and how long are you normally in the gym for? seems like a lot of workouts in one day
I started this one probably end of march early april. Yes its very intense, do not plan on getting in and getting out. My chest and arms day was today, got to the gym and 3:40, got home at 6

Never in the gym less than and hour and a half, except legs, sometimes I get those done quickly.

Not all are that long, I take long breaks between sets, fuk around with my coworkers (i work at the gym), stare at butt on the cardio deck, eat tootsie rolls. If I cut down my breaks to a minute, probably could get it done in 1:20-130. I also tanned after so that took a few minutes. It is a lot, key is too pace yourself. First few weeks are rough on your body, it goes in shock because its not used to the volume, but once you settle in, you will see the gains.
 08-03-2011, 08:38 PM         #29
onepiecex3  OP
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You had some dank a.ss results bruh.
 6 years ago '06        #30
droid3000 996 heat pts996
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$26,528 | Props total: 26324 26324
i may give it a go but is there no bench press?
 08-03-2011, 09:53 PM         #31
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 Aleandrog said:
i may give it a go but is there no bench press?
I dont flat bench, incline on upper body and chest day. Its a personal preference, k!lls my shoulders.
 6 years ago '06        #32
droid3000 996 heat pts996
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 PUA Lifestyle said:
I dont flat bench, incline on upper body and chest day. Its a personal preference, k!lls my shoulders.
so i could just sub bench for incline that our then? ive brutal shoulders too, i think i have bursitis in both, thats why i avoid any kind of dumbell press workout
 08-03-2011, 10:15 PM         #33
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 Aleandrog said:
so i could just sub bench for incline that our then? ive brutal shoulders too, i think i have bursitis in both, thats why i avoid any kind of dumbell press workout
Yeah, the original routine had flat barbell bench, but since it hurts me, i switched it for incline barbell bench.
 08-03-2011, 10:25 PM         #34
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If anyone wants to take a look at the original Power and Hypertrophy Routine where I got the layout from, check it out here.



I suggest reading it all, very informative and a great read.
 6 years ago '06        #35
Yung Dilla 1479 heat pts1479
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$54,920 | Props total: 25876 25876
good stuff my dude pua!!
 6 years ago '04        #36
brooklonsfinest 
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dude if your skinny fat in march...then i dont know what i am....= (..lol
 6 years ago '06        #37
Yung Dilla 1479 heat pts1479
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lol yo i wanna workout with some members from this site i think it would be cool as f
 08-04-2011, 10:34 AM         #38
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 Mullany S said:
can i achieve all these without exercise. is there some kind of food or protein shake i need to take.
You can lose weight without exercise, it will just take extremely long. You need to find out how many calories tou are consuming in a day. Then find out how many you should be consuming based on your age, height, ect..., then start eating about 500 cals less than that number. Cardio and weight training aid weightloss.

 brooklonsfinest said:
dude if your skinny fat in march...then i dont know what i am....= (..lol
Did you miss the june 2010 picture to the left of it? I had a nice gut, small floppy chest, and skinny arms kicking. That march picture is good progress.
 Yung Dilla said:
lol yo i wanna workout with some members from this site i think it would be cool as f
Having a workout partner who runs the same routine as you is the best thing in the world. Unfortunately I spent most of my time in the gym by myself because I could never find a friend that wanted to go 5 days a week and do the same things as me. I found my motivation, thats what keeps me going.
 6 years ago '08        #39
portis187 29 heat pts29
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$7,076 | Props total: 2280 2280
how can you say you were skinny fat when your abs were already showing
 08-04-2011, 11:35 AM         #40
PUA Lifestyle  OP
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I dont know what picture you are looking at, I dont see abs in the pic to the left. I couldnt find the side shot, but I had a nice belly kickin.
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