My Progress Pics. No Results!

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pudha
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My Progress Pics. No Results!

#1 Postby pudha » Tue Mar 24, 2009 1:25 pm

I've been training since November. I recently took a picture to see if I've progressed in anyway. I was really disappointed!
I feel I have lost fat around my chest due to almost 2 months of hard cardio. But there are no muscle gains! I've been doing mainly compound movements 3 times a week.
I feel its my diet thats letting me down. Although now I have cut out most of the unecessary carbs, I eat between 100-150g. Protein I have trouble meeting. I can barely get 162g (1g per 1lb body weight).
I need seriously help guys because this is frustrating. It cannot all be down to protein.

Please see pics below (The insert image link ain't working btw):

November 2008

http://img12.imageshack.us/my.php?image ... ov2008.jpg

http://img12.imageshack.us/my.php?image ... ov2008.jpg

March 2009

http://img200.imagevenue.com/img.php?im ... _548lo.jpg

http://img101.imagevenue.com/img.php?im ... 2_15lo.jpg

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aluck
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Re: My Progress Pics. No Results!

#2 Postby aluck » Tue Mar 24, 2009 1:45 pm

No its not working hard enough. 3 times a week isnt going to cut it. Not if you want results, maybe for maintenance, but not really for that either. I feel guilty if I miss more than one day a week... And I try not to ever have a completely down day.
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

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Nathan Nearing
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Re: My Progress Pics. No Results!

#3 Postby Nathan Nearing » Tue Mar 24, 2009 1:54 pm

What are you eating? What exactly are you doing at the gym?

We'll need more information to suggest changes you can make.

pudha
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Re: My Progress Pics. No Results!

#4 Postby pudha » Tue Mar 24, 2009 2:36 pm

I've been following a plan VeganEssentials put together for me last month.
Along with this I do 40 minutes of cardio 3 X weekly

Monday - Legs/Chest
Barbell squats - 2 or more warm-up sets, then 3x8 working sets
Low incline bench - DB or BB, 2 warm-ups, then 3x8
Lying leg curls - 3x8
Close-grip (hands 14" to 18" apart) barbell flat bench - 3x8

Wednesday - Upper back/arms
Pull-ups (or, pulldowns) - 2 warm-ups, then 3x8, add weight if too easy at bodyweight
DB rows - 3x8
BB or DB shrugs - 3x8
Rear delt flyes - 3x8
DB hammer curls - 3x8
Any preferred triceps exercise - 3x8

Friday - Lower back/shoulders
Deadlifts - 2 or more warm-ups, then 3x8
Standing or seated DB or BB overhead press - 2 warm-ups, then 3x8
Cable w/2 handled rope pull throughs (wide stance, letting rope get behind you for a good stretch) - 3x8
DB lateral raises or 1-arm lean-away side raises on cable machine - 3x8

Keep rest periods at 2-3 minutes maximum between sets.


Prior to this I did the 5X5 workout for around 1.5 months.

My eating plan is roughly:

Breakfast (PRE WORKOUT MEAL)
Oats, Strawberries, 1 Banana, Blueberries, 20g Whey and water ALL blended together in a smoothie.

TRAINING (See Above)

POST WORKOUT
20g Whey Protein straight after workout

Lunch
Jacket Potato with a can of beans and cottage cheese
OR
Naan with Protein Mince/2 X Soya Burgers/Anything that's soya and has a high source of protein.

Mid Afternoon
3 Protein Sausages in 2 Brown Slices of Bread
OR
300g Cottage Cheese.

Pre-Dinner
20g Whey Protein

Dinner
1 X Chapatti or Rice with vegetable curry containing protein or lentils/daal. This alternates every day but I don't eat it unless it's high in Protein.


This is a guide but I pretty much follows this.

Thanks guys

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Nathan Nearing
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Re: My Progress Pics. No Results!

#5 Postby Nathan Nearing » Tue Mar 24, 2009 9:46 pm

As far as your workout goes, you should be lifting a weight that you can lift 6-8 times with good form. If you are doing all three sets of eight and it's tough, but you probably can do more, you aren't pushing yourself hard enough. The last one should feel like hell. Hell with good form.

Annnnd going vegan would help. Lots of animal in your diet. No variation and all processed. Eat mostly whole fresh foods, and mix it up a bit.

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Re: My Progress Pics. No Results!

#6 Postby pudha » Wed Mar 25, 2009 1:28 am

Nathan Nearing wrote:As far as your workout goes, you should be lifting a weight that you can lift 6-8 times with good form. If you are doing all three sets of eight and it's tough, but you probably can do more, you aren't pushing yourself hard enough. The last one should feel like hell. Hell with good form.

Annnnd going vegan would help. Lots of animal in your diet. No variation and all processed. Eat mostly whole fresh foods, and mix it up a bit.


I do fail at 8 reps for most of my exercises. I've only been doing this routine for a month. I feel I do push myself and I feel totally exhausted at the end of my session

I cannot go completely vegan. I'm not really considering that at the moment. But I still will try vegan recipes if it helps.

What exactly do you mean by eating unprocessed stuff? I looked into tempeh and seitan but I don't have an incubator.

I do eat tofu, soya, lentils, beans and nuts.Thats about the only thing I can think of with high sources of protein.

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Fallen_Horse
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Re: My Progress Pics. No Results!

#7 Postby Fallen_Horse » Wed Mar 25, 2009 1:33 am

Not enough calories?
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bronco
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Re: My Progress Pics. No Results!

#8 Postby bronco » Wed Mar 25, 2009 2:31 am

Fallen_Horse wrote:Not enough calories?

Yeah, gaining muscle while losing fat is not so easy. Pudh, if you have been losing bodyfat it means you have been on a calorie deficit which is not an optimal condition for building muscle. Id think you best bet would be to first try to gain muscle and then lose bodyfat, or vice versa.

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Re: My Progress Pics. No Results!

#9 Postby mikkei » Wed Mar 25, 2009 3:37 am

To start adding more "unprocessed" foods you should just try adding more fresh fruits and vegetables. Based on your sample day, you don't have any fresh uncooked fruits or vegetables after breakfast.

I would also recommend going vegan, and yeah, it's going to seem like a lot of people have a vegan bias here, but that's expected. But really, it's not because we're trying to be preachy or convert some new person to veganism. It's because we believe a vegan diet is the best diet you can have for athletic performance and optimal gains. I guarantee a vegan diet will help you gain muscle AND lose fat if you do it right.

I know that switching to a vegan diet is tough (at least it was for me) but why not start by switching to a vegan protein supplement. Soy is great, but I prefer hemp protein. Rice can be good too. Anyways, this is just my 3 cents.

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Re: My Progress Pics. No Results!

#10 Postby pudha » Wed Mar 25, 2009 8:53 am

mikkei wrote:To start adding more "unprocessed" foods you should just try adding more fresh fruits and vegetables. Based on your sample day, you don't have any fresh uncooked fruits or vegetables after breakfast.

I would also recommend going vegan, and yeah, it's going to seem like a lot of people have a vegan bias here, but that's expected. But really, it's not because we're trying to be preachy or convert some new person to veganism. It's because we believe a vegan diet is the best diet you can have for athletic performance and optimal gains. I guarantee a vegan diet will help you gain muscle AND lose fat if you do it right.

I know that switching to a vegan diet is tough (at least it was for me) but why not start by switching to a vegan protein supplement. Soy is great, but I prefer hemp protein. Rice can be good too. Anyways, this is just my 3 cents.


I can't go vegan guys! I can still eat what you guys are. I'm a vegetarian.

It almost feels like converting to me :psycho:

I have alot of vegetables in the indian dishes I cook at home.

So what whole foods will be good for me?

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Re: My Progress Pics. No Results!

#11 Postby CollegeB » Wed Mar 25, 2009 10:10 am

Are you in the "I wont go vegan" camp, or is it just something you are not ready to go through with right now?

pudha
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Re: My Progress Pics. No Results!

#12 Postby pudha » Wed Mar 25, 2009 11:22 am

Yeh I don't want to go vegan.

Its not really about going vegan is it guys?! It's not like vegans get exclusive foods that others can't get.

I just need help with my program and eating style. I can incorporate vegan foods in my vegetarian diet.

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Nathan Nearing
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Re: My Progress Pics. No Results!

#13 Postby Nathan Nearing » Wed Mar 25, 2009 11:44 am

pudha wrote:Yeh I don't want to go vegan.

Its not really about going vegan is it guys?! It's not like vegans get exclusive foods that others can't get.

I just need help with my program and eating style. I can incorporate vegan foods in my vegetarian diet.


Haha, I don't push Veganism on anyone, but look where you are.

Here, well, yes, it is about going vegan. That's 50% of vegan bodybuilding man.

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aluck
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Re: My Progress Pics. No Results!

#14 Postby aluck » Wed Mar 25, 2009 11:48 am

Being Vegan would change so much.. I have a client who swears that cheese was the cottage cheese on her thighs.. and she had be just vegetairian for almost 30 years... Now shes pushing 60 and has a 6 pack.
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

pudha
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Re: My Progress Pics. No Results!

#15 Postby pudha » Wed Mar 25, 2009 11:57 am

Guys I'm on this forum coz it has good people with good advice on it.

Its the only site that caters for vegis that don't eat egg and fish.

So thats y I need the help.


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