Before and After

Before: 2007ish 260 LBs 40+% body fat
After: July 17th 2009 (This summer) 14%ish bodyfat?
Still got a lot of work to do, anyone see any strong points or have any tips? Thanks.

Its kind of hard to tell with your pics, shirt on, even taking a back and front shot, preferably of the whole body would be much better for critique so we can see everything.

Thats a great transformation too, something you should be very proud of! I know you said you still have work to do, we all do for that matter. But that is impressive, very nice job.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

nice work bro keep grinding it out!

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Stackatk,
    Strong points?  Dude!  You're an inspiration!  Strong point is you BUSTED YOUR A$$!!!  Just keep on keepin' on, bro!  How did you do it?  Diet, exercise, details?  Good workin' out!  :)

That is awesome bro! keep it up.
Like JMBS i'd like to know what exercise and dieting you did?

Hahaha, wow thanks for all the feedback, I definitely didn't expect all this.
When I first started I was 260 lbs and I decided to start with my body weight doing push ups throughout the day, I did this for a few months and I noticed drastic changes and was down to 230, then I joined the gym with my friend.

Of course, I wish I had a better teacher but he did well enough to get me going. We would go every day (yes, every day) sometimes with weekends off. We would work out Chest/Triceps/Shoulders one day Back/Biceps/Legs the next.

Chest/Triceps/Shoulders
Incline Bench Press 1x12
Rope Pulldown 1x12
Military Press 1x12
Bench Press 1x12
Tricep Dips (Assisted) 1x12
Upright Row 1x12
Decline Bench Press 1x12
Overhead Extension 1x12
Shrugs 1x12

Back/Biceps/Legs
Seated Row 1x12
Curl 1x12
Machine Squat/Leg Press 1x12
Pullups (Assisted) 1x12
Concentration Curls 1x12
Leg Extension 1x12
Hyperextension 1x12

First off, as you can see, NO SQUAT OR DEADLIFT. That is one thing I wish I could have done from the start, I would have been so much further then I am now, also, I did next to no cardio, believe it or not. I do rollerblade semi-regularly but that's because I enjoy it, I don't incorporate it into routines otherwise I would just run.

As you can see this is more of a circuit then anything, we had next to no rest in between sets (the only rest was between my partner doing his exercises) and it didn't give a lot of strength or anything. Me and him stopped working out together after a while and I was on my own and I dropped the rep range to 6-8 because I wanted to be moving bigger weight, which required more rest also so I increased the rest to a minute and a half between sets.

I'm going to post more pictures soon but I have to steal my sisters camera first :P

EDIT: As for diet, I had no specific diet, though every morning (I mean EVERY morning) I would have boiled eggs / scrambled egg whites, my average dinner consisted of chicken, mashed potatoes with olive oil, rice, tons of broccoli and spinach (my parents grow it), and of course being a bigger guy I had a bigger appetite :)

I cut out all the junk and pop and whenever I was hungry through the day for a snack I would have a quarter can of chick peas (800 calories per can) with some olive oil.

Amazing!  Any problems now with sagging skin?

There are some, but I think because the fat loss was more over a longer period of time then it was fast the skin had time to adjust, though I have a lot more fat in my chest, stomach and butt then anywhere else in my body. On the back of my triceps towards the top there is some loose skin same on my biceps but thats just my arm, lol.

I've been wanting to bring my chest butt and stomach down to match the rest of my body but lolspotreduction.

Now you have to stretch back out w/mucho muscle!

LMFAO yeah. When I post pics from the front you will see my lats are almost non existant, but I personally think I have a big ribcage and I just need to put on another 20-30 pounds, from the back view, it's a whole different story.

NICE!  Now you dont gotta wear triple x Adidas shirts no more.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

So true bro. I went from about 145 30%bf, now im about 140 16%bf
I lost alot, then started to bulk up muscle.
You look good bro

you look like a different person mate. well done

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

Haha thanks everyone, and that was probly like a 5XL, I don't look very big in those pictures but if I stood next to someone else you would see naturally I got pretty broad shoulders etc. In Gr 8 (the year I really started to grow :)) we had body fat tests and I weighed 175 lbs with 15ish% body fat and I never ever worked out, I'd consider that to be pretty decent.

Alright I have some pictures now, I would like some advice on areas I should work on besides my legs.

stackatk,
   I know some of this may be elsewhere in the thread, but what are your stats?  age, weight, height.  Again, the fat loss is phenomenal, and while incomplete, it would serve you well to bulk, in my opinion.  The original tank top pics revealed pretty nice arms and shoulders.  As far as the current pics (and I don't know where you carry your fat so I'm guessing) legs look good.  Chest is significantly lagging.  All that being said, and I'm sure you'll get different opinions, what I'm fairly confident of is that a good basic full body compound program with adequate caloric intake and sleep, will serve you quite well.  I just finished a program called HST (hypertrophy specific training) which would work well for you.  Now I'm doing a 5x5 which may pack on some serious beef in short order.  That program focuses on squats, benches, rows, presses, and deadlifts (and I add pulls/chins).  I think you would do well on that also.
   Question:  How afraid are you to put a little fat back on, which would probably happen during a serious bulk?  Are you confident now in your ability to control diet even if you have to eat considerably more but with discipline?
   Anyway, hope that helps.  Good workin' out!  :)

Haha the second set of pictures were bad because theres no good lighting and even under the light its too much. I always thought my chest was ahead but I'm glad to hear it's not.

I'm doing Starting Strength right now at 3x5 and have been considering going up to 5x5 but I was making good progress already and chances are if you mess with a routine you ruin it.

My stats are
Height - 6'0
Weight - 190
Age - Just turned 18

stackatk


Haha the second set of pictures were bad because theres no good lighting and even under the light its too much. I always thought my chest was ahead but I'm glad to hear it's not.

I'm doing Starting Strength right now at 3x5 and have been considering going up to 5x5 but I was making good progress already and chances are if you mess with a routine you ruin it.

My stats are
Height - 6'0
Weight - 190
Age - Just turned 18

Yeah,  SS should do you well!  Your chest looks okay in your avi w/tank top.  I don't know why your chest looks so flat in the new pics.  Maybe it is the lighting.

Sorry for the short first response also, I was planning on doing a nice bulk but I wanted to get some strength first, right now I estimate after my 2 weeks on SS my Squat is 260ish, Deadlift 250ish and my Bench on Dumbells would be about 80ish for 1RM, but I'm sure I can BB bench 225 and my press 1RM would be probably almost 135.

I figured my body would really start to develop when I did Hypertrophy with heavier poundages (I want to be doing Bench 225, Squat 315, Deadlift 315 for reps).

Well the body's not going to develop unless you eat over maintenance, as a general rule anyway.  Are you doing that and putting on weight?

Yes my weight has steadily been going up since I started, it's week three now and my average weight has gone up by about 3-5 pounds so about 192.5ish

stackatk


Yes my weight has steadily been going up since I started, it's week three now and my average weight has gone up by about 3-5 pounds so about 192.5ish

Cool!   Somewhere I think I heard 1 to 1.5 lb per week is ideal.

That's awesome, what do you think a good bulking program would be for me? I'm assuming heavy compounds will be best.

wow you have done great transformation very noticeable i am not good in giving suggestions all i can say is keep going because it is just a beginning :) .
and can you tell your stats   like your arms size, legs size and your waist size too .

Height: 5'7
Weight: 150 lbs
Biceps: 15.5 inches
waist: 32.5 inches

Thanks Cody ^^ Last time my mom measured my arms flexed they were 16.2 inches, my shoulders are 51 inches, my chest is 44, my legs are 26 all around and my waist is 34. :D

thats great man time to bulk :)

Height: 5'7
Weight: 150 lbs
Biceps: 15.5 inches
waist: 32.5 inches

Hey this may not be the best place to post but I didn't want to start a new thread, my back (more specifically my shoulderblade / spine) was hurting a while ago and I had to stop working out and it still hurts a bit and my shoulder blade hangs a lot lower then the other one when I let my shoulders rest, my gym teacher said it can be a muscle imbalance and one sides pulling more.

I noticed my spine is off-center, meaning the right side of my body is longer then the left by 2.5 inches which is a noticeable amount after enough time... can that have something to do with it? I never realized that my right side took about 60% of my body as opposed to my left so I need to start doing some extreme unilateral training to buff up my left side to compensate for it being shorter then my right.

One thing that I should have took as a hint is my left trap goes more upwards and my right is more long.

My shoulder/back feels realllly tense all the time and it's getting very uncomfortable, I have a doctors appointment in a few days.

Could be a really bad strain on the shoulder Stackatk but i hope the doctor can tell you more and heres hoping its good news bro.

Just starting out but watch this space!

hmmm... your not going to really see areas you need to work on until your cut enough to see what's under the fat.  I would not focus on any one area more then another.  Just keep a solid routine and eat healthy.   But eat alot,  set an alarm clock for every 3 hours and eat eat eat.

Nice one man, looks like you've lost a lot of bodyfat, good work.