Selecta's Journey to maximum muscle loss (IF style !) 8 Months progress pics - Page 1

After a little bit of a break from my journal on here, but still training consistently, i have decided to come back for round 2! I think towards the end of my last journal i had dabbled with a Leangains (IF) style diet but have continued with it as i was actually starting to see some progress and my goals kind of changed to wanting to get to a low BF for the first time ever before deciding which way to go from there.
 
I will throw some pics up to give you an idea of my progress (if you consider it that!!) and i am quite happy at where i am right now, but i know to a lot of you guys on here it is prob too skinny but i feel i am in a better position to move forward now. 
 
Anyway, enough waffle, on with the pics (you might want to wait until you have eaten!)
 
16th May 2011

 
21st July 2011

 
4th Oct 2011

 
14th Nov 2011

 
3rd Dec 2011

 
19th Jan 2011

 

 

 
At the time of the first picture i was bang on 15 stone, and maybe a week ago, first thing in the morning i was 13stone 8lbs (ish!) so nearly a stone and a half loss.
 
What have i learned so far, well it is easy to overestimate the ACTUAL amount of muscle you carry when covered in chub! I feel skinny in clothes and not too bad with me top off. And all the clothes i bought (at great cost) last year are now gathering dust in my wardrobe, that sux !
 
Anyway, if anyone is still awake after the lengthy info, feel free to comment and tell me what a malnourished fella i am !!

Some fantastic progress there, bud, you must be chuffed looking at them compared like that.
 
It is a mind fcuk when you shed the lbs to get the condition you want but you soon get over not looking bulky and ultimately it what you see in the mirror that motivates you (well it does me) so with side addressed you can now start to build on it and keep condition in check

Hey mate, it hits home a bit more when i laid the pics out like this, i am over the moon.
 
Best bit is my strength is still as good if not better in lots of things even at a much lower bodyweight and traditionally i have always been stronger when i am fatter lol
 
Will catch up with your journal over next couple of days and try and keep at it in here, keeps me motivated !

Goes to show that the weight you were carrying you clearly didn't need. So long as you never drift further away condition wise than your Nov/Dec pics you'll now you are a) always in half decent condition, and are b) only a month or 2 away from having it dialled in again

dirtyvest


Goes to show that the weight you were carrying you clearly didn't need. So long as you never drift further away condition wise than your Nov/Dec pics you'll now you are a) always in half decent condition, and are b) only a month or 2 away from having it dialled in again

 
Your bang on there fella! 
 
Still following a kind of RPT style program with the trusty old Aaron Hallett ABC method of progression so will get updating soon. Still not barbell squatting and funnily enough last week mashed up my knee the worst yet on that power squat machine. Couldnt even put my sock on without pain last saturday, but did v light leg session and will continue light for a while.
 
Lift wise, back to 200kg for 3 reps on main set of deads, dipping bodyweight +35kg, inc dumbell pressing 37.5kg bells straight after, strict o/h barbell pressing 52.5kg so things are goin ok. Chopped things about a bit and am looking at a change in routine and maybe even the RPT thing as i have been on it for nearly a year.
 
Also started using fat gripz on certain lifts to try and coax some growth out of these pipecleaner forearms!!

WOW seeing it laid out like that makes a huge impact mate!! Massively impressive
 
In

walkie


WOW seeing it laid out like that makes a huge impact mate!! Massively impressive

In

Gotta admit it has shocked me a little! Really gotta work those arms tho (well everything really!) 
 
Do you work abs directly mate? I still dont do anything for them, do you think it would help them be more pronounced at my BF level of do you reckon it wont make much difference unless BF is lower?

Your abs look fine..... I would wager my AAS stash (which is running low I grant you LOL) that you likely have no need to worry beyond doing some core work. I wouldn't even worry about that with the exercises you do.
 
Not trained mine directly for about 8 years, nor done core for about 6 months or so now

dirtyvest


Your abs look fine..... I would wager my AAS stash (which is running low I grant you LOL) that you likely have no need to worry beyond doing some core work. I wouldn't even worry about that with the exercises you do.

Not trained mine directly for about 8 years, nor done core for about 6 months or so now

 
I have to admit there was a slight bit of tensing in the abs in the pic! So sue me !! 
 

Yesterday was my first leg day since my knee went and so just did a few token sets on a hack squat machine and a few sets of front squat on the power squat machine.
 
Went really light and actially doesnt feel too bad now so will continue gradually increasing as the weeks go by.
 
Today i feel kind of doms but on the insides of my thighs which i havent really noticed before. Do you think this may be something to do with my stance that works this area of the leg more? If so, its the outer side of the quads i would rather have getting hammered!

hahaha, yeah fcuk inner quad development
 
No answer for you I am afraid though mate, I am not much of a leg expert lol
 
You've always struggled with legs and injuries man, hope this is the last

great progress!!  when you look at firstpic then last you can see a world of difference.
 
my advise for clothes get tighter fitting or tailored stuff to enhance your shape,,  i find zara (i know i thought it was girls shop as well) perfect for me

walkie


hahaha, yeah fcuk inner quad development

No answer for you I am afraid though mate, I am not much of a leg expert lol

You've always struggled with legs and injuries man, hope this is the last

 
Ha ha yeah when it is put like that it sounds ridiculous !!
 
Yeah my left knee is completely shot to pieces tbh and gets better then goes, better, goes..you get the picture!!  I think ultimately i may end up having to stop trying for maximum lifts and maybe slightly lighter, higher reps.

odog


great progress!!  when you look at firstpic then last you can see a world of difference.

my advise for clothes get tighter fitting or tailored stuff to enhance your shape,,  i find zara (i know i thought it was girls shop as well) perfect for me

 
Cheers mate, def need to put on some mass now, but has got to be quality mass this time round and i dont mind it being a slow journey this time!
 
Yeah it is a head fook looking skinny in clothes, had to buy new work shirts and went for Next tailored fit. I could just abt get away with the slim fit but its a little bit unforgiving on the belly so after my 1pm feed..pop ! Shame tho, they made me look like i trained !! 

Great progress there fella. Just proves that we tend to carry more fat than we actually realise sometimes.

Kudos for all the hard work so far. Keep plugging.

Hey Selecta, surprised your hack squating with a knee problem. This is the only excercise that i cant do for legs as it ruins my knees..
 
Aesome progress on the pics aswell! ten times better shape now!

SIFU


Great progress there fella. Just proves that we tend to carry more fat than we actually realise sometimes.

Kudos for all the hard work so far. Keep plugging.

Thanks mate, much appreciated. Your right about not realising the fat levels. It wasnt until the missus showed me a pic of our holiday in Thailand with me feeding an elephant, that it hit home.....it was hard to distinguish between the 2 of us !!! This was at a time i thought i was big in a muscular way !!

theITman


Hey Selecta, surprised your hack squating with a knee problem. This is the only excercise that i cant do for legs as it ruins my knees..

Aesome progress on the pics aswell! ten times better shape now!

 
It surprised me a little bit tbh, i didnt intend doing any leg exercises that day but thought i would do a few sets as a tester. Believe me, i didnt put hardly any weight on the machine at all !
 
Cheers mate, likewise, you threw on some quality mass on last SUC !

Yeah same i think i tried just the weight of the machine and was off it after three reps...
 
cheers also, hope to do it again in this one but get a touch leaner!

A - Increase weight next week
B - Keep same weight
C - Drop weight next week
 
Back & Triceps
Deadlifts
200kg x 3 (B)
192.5kg x 3 (B)
182.5kg x 2 (B) -2reps
 
Chins (neutral grip)
BW+7.5kg x 7 (B) +2.5kg
BW+5kg x 7 (B) +1rep
BW+2.5kg x 6 (B)
 
Seated hammer row
80kg x 5 (B) +5kg
75kg x 7 (B) +2.5kg
70kg x 7 (B)
 
Barbell row
60kg x 7 (B)
60kg x 7 (B)
50kg x 7 (B)
 
Dbell bent over rear delt raise
15kg x 8 (A)
15kg x 8 (B)
15kg x 8 (B)
 
Skullcrushers (not. inc ez bar weight)
25kg x 7 (B)
25kg x 8 (B)
25kg x 7 (B)
 
Vbar pushdowns
35kg x 9 (B) +1rep
35kg x 6 (B) +5kg
30kg x 7 (B) +1rep
 
Decided this week to move biceps onto chest day and put triceps with back to see how it pans out. Seemed ok, but early days yet! Necked a scoop and a half of Driven Sports Craze and a serving of Xtend and off i went !
 
Had a week off deadlifts last week due to knee probs and came back at it today not expecting any progress but at least keep same as where i left off. Main set the same, check, second set up 2.5kg, check, third set down two reps, bummer !
 
Been doing weighted neutral grip chins for last few weeks rather than wide grip pull ups just for a change, i find my form is stricter and do feel it in the lats, but hits the biceps nicely which is an added bonus!
 
Love the single arm hammer rows, can be quite strict on these but its barbell rows i hate and rarely see progress. Granted i am fooked by the time i get to them, but after deading my lower back is fried so need to find an alternative, any suggestions?
 
Skulls and pushdowns felt ok and hit shower with triceps and lats feeling really pumped, wish i could maintain the pumped look 24/7 !