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Health & Fitness
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Old 01-25-2013, 03:30 PM   #1
Solidjake
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Jake's progress thread

Alright guys it's about damn time I got back in shape and this is the year. I haven't worked out dedicated for about six years and I'm ashamed of that. College really hit me hard and I lost the feeling of needing to work out.

Currently 5'9" and if my scale is not lying its saying 165 pounds which I doubt (I will be buying a new scale and I think I'm around 175)

Main two things I want to do is slim down overall especially on my stomach where I do have a gut and starting tomorrow start cardio and weight training.

Goal for losing a good amount of fat will be by the beginning of May and then being pretty much set by August (so three and six month goals)

Since its cold as hell here I will be working out at home until its nice out to run at the track. I do have a bench along with bars and various weights. I've been watching my diet so that will help out as well. Tomorrow I'll take some pics of my arms and various measurements. Any input and help throughout my process I will greatly appreciate. Thanks again guys. I really can't wait a few months from now.
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Old 01-25-2013, 03:45 PM   #2
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Old 01-25-2013, 06:43 PM   #3
Solidjake
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Lmao I'll post pics fool
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Old 01-25-2013, 06:44 PM   #4
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Lmao I'll post pics fool
We are waitinggggg!!!!!!!
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Old 01-25-2013, 07:02 PM   #5
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Old 01-25-2013, 07:10 PM   #6
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Measured the area around my stomach, 37". Want to knock that down until I'm fully slim.

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Old 01-25-2013, 07:40 PM   #7
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Progress in the making!!!!
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Old 01-25-2013, 07:44 PM   #8
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came in for naked pics

and then i came again

wut


good luck with your goals!

i usually do a spirited run once a week to clean my bowels
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Old 01-26-2013, 03:53 PM   #9
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First day of working out, feels fkn great.
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Old 01-31-2013, 11:36 PM   #10
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Scale said 168 a few days ago, down to 166.5. I signed up for a contest at work where it's two months to lose the most weight and the winner gets some cash. I don't mind not winning but it's great motivation.
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Old 02-01-2013, 08:42 AM   #11
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your primary focus should be throwing those boxers in the trash.
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Old 02-01-2013, 03:36 PM   #12
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Post your diets and workouts in detail so we can review them. When posting diet, be as specific as possible (size of portions etc).

I have a strategy (called a "body recomposition") that will work wonders for you, but first you need to be educated, or it will be lost on you and you'll most likely get confused and discouraged.
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Old 02-01-2013, 03:38 PM   #13
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solidjake looks more like squishyjake.
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Old 02-01-2013, 03:48 PM   #14
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solidjake looks more like squishyjake.
ohhhhh
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Old 02-01-2013, 03:52 PM   #15
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I've seen and felt Jake in person...he's firm. I thought this was his build progress thread. Imagine my horror seeing his nipples. Come on, Jake, you know the rules!

At least put some stars on them or something...there are old fashioned guys here like me that really don't want to see you even half naked! I'm sorry, but that's the truth.

Reported!

But, really did mean it...you look fine. If I was gay...

Nevermind!
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Old 02-01-2013, 11:27 PM   #16
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you guys are messed up
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Old 02-01-2013, 11:39 PM   #17
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Best of luck homeslice
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Old 02-01-2013, 11:43 PM   #18
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^ Thanks dude

Anyways, for my diet I don't drink soda anymore. Coffee maybe three times a week (should I cut that off too?) Just drinking water, juices and very light iced tea. For breakfast I'm having some wholegrain cereals (honeynut wholegrain, frosted mini wheat, etc). During the day I'll have an apple or banana just to fill my stomach. When I get home at 3 I'll have dinner (it's ready by that time) Pretty much white/yellow rice, potatoes with very lean chicken breast, pork chops. The meat is pretty much lean with no fat and cooked with the least amount of grease being made. Then at night either cereal again or some toasted bagel which I might switch to whole wheat bread/wheat bagels.
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Old 02-02-2013, 12:32 PM   #19
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Dude, my body looks like yours but I'm trying to bulk up more. I'm 5'9" and 172 I think. Why are you trying to slim down for if I may ask?

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Old 02-02-2013, 01:15 PM   #20
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in my opinion, he needs to do a "body recomposition". Its a diet and exercise strategy where you slowly add muscle mass and also slowly decrease your fat mass to a certain extent. You will look better, be stronger and healthier. But first he needs to learn the ABC's of diet and exercise.

And your diet sucks, sorry to say. Its the typical "average joe" diet, high refined carbohydrates, low protein. At least you've reduced your fat intake.

Coffee (black) is great, but if you are adding a ton of cream/sugar its a fat gaining tool. One cream one sugar or black, nothing more imo.

Stop drinking juice, its as bad for you as pop.

You need to focus on eating homemade fresh meals. Cereal is literally garbage, its not helping you at all. Could you have eggs with some toast instead? Or even better, eggs and bacon?

Stop eating bagels, period. Eating whole wheat is no different than regular, minus a few extra nutrients. It still has the same effect on your body, and is still processed.

You need to do a complete lifestyle change in my opinion... you need to switch from your high processed carb / low fat / low protein diet to one that is high in proteins (meat or eggs with every meal) and moderate to low carb intake... vegetables, fruits, rice and potatoes. Cereal, bagels, toast, pasta need to be eliminated or vastly reduced.

Here is a list I made recently for food choices... if you eat from this list 80%+ of the time without overeating, you will see results.

Protein

Ribeye Steak
Beef Tenderloin
Ground Beef (Regular/Lean/Extra Lean depending on how much fat I need for day)
Tenderized Beef for Stir Fry
Chicken Breast
Chicken Thighs
Tuna
Halibut Steaks/Fillets
Wild Salmon
Rockfish
Eggs (Whole or white)
Whey Protein
Bacon

Carbs

Potatoes (White/Sweet/Yams)... make hashbrowns, mashed potatoes, baked potatoes, etc
Rice (Any kind)
Vegetables (Broccoli, cauliflower, lettuce, spinach, peppers, tomatoes, etc)
Fruit (Any kind of berry, apples, oranges, grapefruit, pineapple anything goes)

Fats

Most come from the animal proteins like fish, ribeye steaks and chicken thigh & bacon etc, but here are some examples for healthy fats. You'll have to be careful with fats, as they are high in calories and can add up quickly.

Avocado
Butter
Olive Oil (don't cook with it)
Almonds, Walnuts, Etc.
Coconut Oil (great for high temp cooking)

When making your meal choices, think of this simple rule. Why is a donut bad for you? Why is pizza, steak & potatoes, cake etc. Its because they combine carbs and fats together, which leads to weight gain. You want to avoid combining carb sources with fat sources... Why do you think chicken rice and vegetables are so good for you? Theres miniscule amounts of fat present. Everyone always focuses on this... but there's a flip side (and more enjoyable imo). You can eat a high fat and high protein meal, as long as there isnt carbs. So instead of a ribeye steak with potatoes or rice, have a ribeye steak with a greek salad etc.

Where are you working out? Do you have access to a squat rack / barbell?
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