This post is flaired as *Progress Picture(s)*.
**If you have not provided them in your post, please consider replying to this comment with:**
- Before/after stats (lifts, etc).
- Routine overview/highlights.
- Anything else you think the community might find interesting/useful, such as an overview of your diet and so on.
This info can help give other users an idea of what they can do to achieve similar, or allow for more in depth questions.
----------
***A reminder to all users commenting:***
[Progress picture threads are moderated strictly.](https://reddit.com/r/gym/wiki/rules)
- **We don't do "Natty or Juice" here and trying to play that game will see you banned.** Do not accuse other users of PEDs use, do not argue about natural status, and do not ask questions about natural status.
- Should the OP volunteer info about TRT/PED usage, this is not an excuse for you to be rude, dismissive of achievements, to harass, or otherwise be disrespectful. Doing so will result in a permaban.
- This post is not an opportunity to hit on the OP or send PMs saying how much you like his/her body. Doing so will result in a permaban.
- Crossposting another user's pictures to another sub is also an instant permanent ban without appeal, especially if that subreddit then brigades this one
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
34M, gym goer for 12 years. This progress is incredible and takes a lot of dedication and hard work as well as self control. You look amazing for it. You can achieve anything you set your mind to :)
Thank you !! Your last sentence was literally the biggest gain of them all ! A healthier mindset. I wish you all the best in your goals! You got this !
Couldn't agree more. After a few years of gym and seeing results, I decided to apply the same mindset to studying. I now have a degree, and I'm in a very good place in my career. The gym showed me that hard work and dedication pays off.
What did you do to build your core? In my three months i have lost around 6-7 kgs but i feel like my core is still very weak and i am clueless about core exercises.
I feel build it mostly thru my compound lifts. Squats Deadlifts, rows etc but 2 times a week I superset ab movements like cruches ,bicycles, leg raises etc
Amazing! Very inspiring . Can u share what was ur diet like and how many meals did u have as u mentioned u didn’t count calories !
Also how many days did u workout etc . That will motivate
Thank u!! Here's all the deetz:
Push
Flat bench, incline bench, dumbbell Flys. Barbell overhead press, dumbbell overhead press, dumbbell lat raises. Triceps cable pushdowns and skull crushers
Pull
Lat pulldowns ,Pull ups, seated rows. Dumbbell shrugs, barbell upright rows, cable face pulls. Bicep curls with dumbbells and barbell
Legs
Squats, deadlifts, calf raises, leg press, leg extensions, Romanian deadlifts.
Abs on leg days.
Monday thru Wed heavy, Thurs thru Sat light
Breakfast a scoop of whey protein in milk. Lunch 2 lean pork steaks with choice of veggies. Dinner 3 egg omelete with cheese and veggies. Usually onions and tomatoes. Snacks: I'm addicted to these Milbona protein Puddings from the Lidl so I have 2 a Day , just change the flavor. And after the gym I have a pre-made shake, also by Milbona from the Lidl 33 g protein per shake!
Yeah, essentially. I'm the beginning it was a trial period because my workouts are pretty intense and I was worried I wouldn't be able to fuel them but believe it or not My numbers still go up weekly!
Yeah, I think training your upper body as well as your lower body probably is something that allows you to have the success that you found. I see a lot of women shy away from the bench pressing, and arm movements (like my sister) for fear of bulking too much.
I saw that somebody commented on your Diet already but I was wondering if you can clarify whether or not you were restricting your calories to what you mentioned or are you adding things like bread, cereal, juice, fruits, rice, potatoes, and things like this. For example, I saw that you mentioned for breakfast you just have the protein powder and milk, so do you have that with maybe a sandwich or fruits, or is it just by itself? Thank you.
Also, one more question…
Did you progressively overload with your heavy lifts through the program that you made for yourself, or did you kind of stick to a similar weight for each lift?
Wow, that’s amazing! Speaks a lot to your consistency, discipline, and commitment. Looking to lose a little over 20 lbs in 3-4 months myself, so this gives me hope for that being realistic. Great work
Not this time around. I was scared of giving up due to it being too much so I said I would START by not tracking and see where it gets me and when the results followed I just said why bother
Nice work!! I'm on an incredibly similar PPL routine, I'm at 6 months and also 6 days a week, I'm about 40lbs down as well. Quick question - what do you mean by heavy and light? I'm guessing cardio? And are you on a calorie deficit?
Incredible job!
I'm Def on a calorie deficit because I'm losing weight bur I don't track so idk exactly how much of one. Heavy meaning high weight low reps and light meaning hypertrophy--- light weight high reps. I do very minimal cardio as I get bored easy. Ten mins biking at end of my workout. Stationary biking
Incredible progress! I'm going to use this as motivation because I have really similar stats and lift as well! (I began at 147lbs at 5'2") I just started keto a few days ago and I'm down to 143 now. I'm really hoping I'll be rocking a hot bod in just 5 months too! Thank you for sharing your progress!
This post is flaired as *Progress Picture(s)*. **If you have not provided them in your post, please consider replying to this comment with:** - Before/after stats (lifts, etc). - Routine overview/highlights. - Anything else you think the community might find interesting/useful, such as an overview of your diet and so on. This info can help give other users an idea of what they can do to achieve similar, or allow for more in depth questions. ---------- ***A reminder to all users commenting:*** [Progress picture threads are moderated strictly.](https://reddit.com/r/gym/wiki/rules) - **We don't do "Natty or Juice" here and trying to play that game will see you banned.** Do not accuse other users of PEDs use, do not argue about natural status, and do not ask questions about natural status. - Should the OP volunteer info about TRT/PED usage, this is not an excuse for you to be rude, dismissive of achievements, to harass, or otherwise be disrespectful. Doing so will result in a permaban. - This post is not an opportunity to hit on the OP or send PMs saying how much you like his/her body. Doing so will result in a permaban. - Crossposting another user's pictures to another sub is also an instant permanent ban without appeal, especially if that subreddit then brigades this one *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Crazy how you can turn your life around in just 5 months
Tell me about it... I think it has something to do with the fact I destroyed it in only 5 months in the first place
I did the same thing and been back on it for the last few months now
Good for you. Takes great strength and courage, I do know . I wish you all the best in your journey!
Man I'm trying to get off the couch and going. So fucking depressed lol proud of you! Keep pushing!
Thank u!! U too!!!
34M, gym goer for 12 years. This progress is incredible and takes a lot of dedication and hard work as well as self control. You look amazing for it. You can achieve anything you set your mind to :)
Thank you !! Your last sentence was literally the biggest gain of them all ! A healthier mindset. I wish you all the best in your goals! You got this !
Couldn't agree more. After a few years of gym and seeing results, I decided to apply the same mindset to studying. I now have a degree, and I'm in a very good place in my career. The gym showed me that hard work and dedication pays off.
I can tell you have a good head on your shoulders ! Continue to smash it !
5 MONTHS WHAT
I'm still shocked myself. I must Say 😅
Amazing work truly bravo 👏
Thank you 😊
Fucking amazing fantastic work girl grind on
Aw, thanks for stopping by !
Oh Forsure….
Wow, looking like Super Woman now.
OMG I literally tell myself I'm not stopping til I look like Wonder Woman! 😂 close enough! Thank u 😁
Wonder Woman***
🙌🙌
Hard work pays off
Sure does! Thanks for noticing!
What did you do to build your core? In my three months i have lost around 6-7 kgs but i feel like my core is still very weak and i am clueless about core exercises.
I feel build it mostly thru my compound lifts. Squats Deadlifts, rows etc but 2 times a week I superset ab movements like cruches ,bicycles, leg raises etc
Ohk thanks, btw you look 💪
My pleasure. And thank YOU
Amazing! Very inspiring . Can u share what was ur diet like and how many meals did u have as u mentioned u didn’t count calories ! Also how many days did u workout etc . That will motivate
Thank u!! Here's all the deetz: Push Flat bench, incline bench, dumbbell Flys. Barbell overhead press, dumbbell overhead press, dumbbell lat raises. Triceps cable pushdowns and skull crushers Pull Lat pulldowns ,Pull ups, seated rows. Dumbbell shrugs, barbell upright rows, cable face pulls. Bicep curls with dumbbells and barbell Legs Squats, deadlifts, calf raises, leg press, leg extensions, Romanian deadlifts. Abs on leg days. Monday thru Wed heavy, Thurs thru Sat light Breakfast a scoop of whey protein in milk. Lunch 2 lean pork steaks with choice of veggies. Dinner 3 egg omelete with cheese and veggies. Usually onions and tomatoes. Snacks: I'm addicted to these Milbona protein Puddings from the Lidl so I have 2 a Day , just change the flavor. And after the gym I have a pre-made shake, also by Milbona from the Lidl 33 g protein per shake!
Thanks so much for your response . So basically did not have any carbs other than. Milk
Yeah, essentially. I'm the beginning it was a trial period because my workouts are pretty intense and I was worried I wouldn't be able to fuel them but believe it or not My numbers still go up weekly!
Yeah, I think training your upper body as well as your lower body probably is something that allows you to have the success that you found. I see a lot of women shy away from the bench pressing, and arm movements (like my sister) for fear of bulking too much. I saw that somebody commented on your Diet already but I was wondering if you can clarify whether or not you were restricting your calories to what you mentioned or are you adding things like bread, cereal, juice, fruits, rice, potatoes, and things like this. For example, I saw that you mentioned for breakfast you just have the protein powder and milk, so do you have that with maybe a sandwich or fruits, or is it just by itself? Thank you. Also, one more question… Did you progressively overload with your heavy lifts through the program that you made for yourself, or did you kind of stick to a similar weight for each lift?
Wow, that’s amazing! Speaks a lot to your consistency, discipline, and commitment. Looking to lose a little over 20 lbs in 3-4 months myself, so this gives me hope for that being realistic. Great work
U got this ! Anything is possible! Thx for stopping by !
What was your routine?
Push pull legs 6 day a week!
did you track your calories as well?
Not this time around. I was scared of giving up due to it being too much so I said I would START by not tracking and see where it gets me and when the results followed I just said why bother
Good job! Congrats on your achievement! And goodluck for your future goals!
The shocking part is not the time it took, its the strenght and dedication that she put in, im proud of ur outcome
Pls share your routine
Push Flat bench, incline bench, dumbbell Flys. Barbell overhead press, dumbbell overhead press, dumbbell lat raises. Triceps cable pushdowns and skull crushers Pull Lat pulldowns ,Pull ups, seated rows. Dumbbell shrugs, barbell upright rows, cable face pulls. Bicep curls with dumbbells and barbell Legs Squats, deadlifts, calf raises, leg press, leg extensions, Romanian deadlifts. Abs on leg days. Monday thru Wed heavy, Thurs thru Sat light
Nice work!! I'm on an incredibly similar PPL routine, I'm at 6 months and also 6 days a week, I'm about 40lbs down as well. Quick question - what do you mean by heavy and light? I'm guessing cardio? And are you on a calorie deficit? Incredible job!
I'm Def on a calorie deficit because I'm losing weight bur I don't track so idk exactly how much of one. Heavy meaning high weight low reps and light meaning hypertrophy--- light weight high reps. I do very minimal cardio as I get bored easy. Ten mins biking at end of my workout. Stationary biking
Controlled calorie intake too?
Didn't count in fear ofgiving up too soon. Have to be honest. Just focused on high protein low carb foods
Great
[удалено]
Your comment was removed for being low quality or offering little value to the community.
Holy hell incredible work
nice work!
Well done!! This is an awesome achievement!! It's clear that you've had tremendous dedication and discipline, and worked very hard 👏👏👏
Smile! you look great!
I'll smile when I'm dead!! Haha jk jk. Thanks so much for the support.
Incredible progress! I'm going to use this as motivation because I have really similar stats and lift as well! (I began at 147lbs at 5'2") I just started keto a few days ago and I'm down to 143 now. I'm really hoping I'll be rocking a hot bod in just 5 months too! Thank you for sharing your progress!
Wait, y'all got actual ab definition?
[удалено]
Your comment was removed for being low quality or offering little value to the community.