The Intelligent & Relentless Pursuit of Muscle™
Before / After Photos
 
Before/After- 8 Months
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valda1
Level 5

Join date: Jun 2010
Posts: 18

Checking in 8 months later. Lost a bit more than 30 lbs- 183 to 152. Got a few before and after shots in my photos section of my account. Lost about 20 lbs in the first month. It's been pretty routine for me with daily supplements usually at breakfast and keeping it reasonable for lunch and dinner meals. I'm feeling great at age 56 doing strength training 3 times/week with balance of week in a cardio routine of cycling, treadmill, or steps. Not going to be Mr. Atlas but I'm enjoying the experience.

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valda1
Level 5

Join date: Jun 2010
Posts: 18

Not very computer savvy. Here's a front view. Before pictures are on my hub. Sorry.

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valda1
Level 5

Join date: Jun 2010
Posts: 18

Before pic

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valda1
Level 5

Join date: Jun 2010
Posts: 18

Before pic

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valda1
Level 5

Join date: Jun 2010
Posts: 18

I haven't felt this great since my high school wrestling days. I have great energy and can (almost) keep up with my boys, ages 15 and 20 on the ski slopes. (They're very good boarders). At minimum, my body fat dropped from 29 to under 24. I had my annual physical in January and my tryglycerides went from 246 in 2004 to 43, my HDL (good cholesterol) went from 36 to 62.

Overall cholesterol- 187 from a high of 264. I've been on cholesterol medication for decades and my physician said I can come off it. He said I'm one of his best examples for other patients when they try to tell him it can't be done. I'm beginning to get some definition in my arms and back and probably have 10-15 lbs of muscle at this point. Just want to keep it going

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17341

Wow! People who haven't seen you in 8 months probably don't recognize you!

Nice work!

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valda1
Level 5

Join date: Jun 2010
Posts: 18

My wife barely recognizes me :). Chris- I'd like to transition to something that supports my muscle toning efforts, meaning I may experience weight gain via muscle development and still provide fat-burning to keep the flab from creeping back in. Although my diet has obviously improved, it's not perfect (nor do I strive for it to be at this point). Suggestions?

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17341

valda1 wrote:
My wife barely recognizes me :). Chris- I'd like to transition to something that supports my muscle toning efforts, meaning I may experience weight gain via muscle development and still provide fat-burning to keep the flab from creeping back in. Although my diet has obviously improved, it's not perfect (nor do I strive for it to be at this point). Suggestions?



For the natural guy, it's best to stick to only 400 to 1000 clean cals over maintenance level -- whatever amount you eat to neither gain nor lose.

Better to start with 400, then go to 800, maybe go to 1000. This will give you the surplus needed to fuel muscle growth without too much spillage into fat gain. Most of those extra cals should be in the form of peri-workout stuff, like Surge, etc. That way they're "put to work" rather than stored as fat. Keep insulin high around lifting time for muscle gains, then lower the rest of the day to prevent fat gains. Clay Hyght's last article goes into that. You can find it in the recent article archives here on TNation. I think he's spot on.

I also like to use tape measurements, especially around the belly / love handle area. That will give you a more accurate picture of "weigh gain" -- the scale can't do that; it just gives yuo a total. Ideally, the scale weight goes up (muscle) and the tape measurement stays the same or barely creeps up (not much fat gain.)

Pretty general, but I hope that helps.

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bigwave
Level 2

Join date: Nov 2002
Posts: 19

OUTSTANDING work - VERY nicely done.

Congratulations on your outstanding success!!!

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valda1
Level 5

Join date: Jun 2010
Posts: 18

Thanks bigwave. Much appreciated.

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valda1
Level 5

Join date: Jun 2010
Posts: 18

Chris Shugart wrote:
valda1 wrote:
My wife barely recognizes me :). Chris- I'd like to transition to something that supports my muscle toning efforts, meaning I may experience weight gain via muscle development and still provide fat-burning to keep the flab from creeping back in. Although my diet has obviously improved, it's not perfect (nor do I strive for it to be at this point). Suggestions?



For the natural guy, it's best to stick to only 400 to 1000 clean cals over maintenance level -- whatever amount you eat to neither gain nor lose.

Better to start with 400, then go to 800, maybe go to 1000. This will give you the surplus needed to fuel muscle growth without too much spillage into fat gain. Most of those extra cals should be in the form of peri-workout stuff, like Surge, etc. That way they're "put to work" rather than stored as fat. Keep insulin high around lifting time for muscle gains, then lower the rest of the day to prevent fat gains. Clay Hyght's last article goes into that. You can find it in the recent article archives here on TNation. I think he's spot on.

I also like to use tape measurements, especially around the belly / love handle area. That will give you a more accurate picture of "weigh gain" -- the scale can't do that; it just gives yuo a total. Ideally, the scale weight goes up (muscle) and the tape measurement stays the same or barely creeps up (not much fat gain.)

Pretty general, but I hope that helps.


Appreciate the information. Makes sense.

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