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Overall Goal
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Transform My Body
My goal is to get my bodyfat % into the low teens
Progress & Goals
BEFORE
Jan 5, 2011
CURRENT
May 23, 2012
166 Lbs.
LEAN BODY MASS
36.4 Lbs.
BODY FAT
CURRENT WEIGHT
202.3
Lbs.
Mar 14, 2013
CURRENT BODY FAT
18
%
Mar 3, 2013
PROGRESS HISTORY
Lbs.
2011-01-03,2011-05-18,2011-06-11,2011-07-07,2011-07-25,2011-07-28,2011-08-04,2011-08-14,2011-08-22,2011-09-18,2011-09-25,2011-10-03,2011-10-04,2011-10-12,2011-10-16,2012-01-16,2012-02-02,2012-02-17,2012-05-23,2013-02-28,2013-03-03,2013-03-14
237.6,213.4,211,208.8,209.9,209,207.7,207.9,206.6,204.6,202.4,200.6,198.7,195.8,193.6,190.7,188.5,183.9,193.6,198,204.6,202.4
Apr 02, 2012
180.4 Lbs.
%
2011-01-03,2011-10-03,2012-01-16,2012-05-23,2013-02-28,2013-03-03
30,20,18,15,14,18
Lbs.
2011-01-03,2011-05-18,2011-06-11,2011-07-07,2011-07-25,2011-07-28,2011-08-04,2011-08-14,2011-08-22,2011-09-18,2011-09-25,2011-10-03,2011-10-04,2011-10-12,2011-10-16,2012-01-16,2012-02-02,2012-02-17,2012-05-23,2013-02-28,2013-03-03,2013-03-14
166.3,149.4,147.7,146.1,146.9,146.3,145.4,145.5,144.6,143.2,141.7,160.5,158.9,156.6,154.9,156.4,154.6,150.8,164.6,170.3,167.8,166
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day 1 (pm)
Chest
Flat BB Press
Incline Fly's
Decline DB Press
Triceps
Bench Dips
Pushdowns
Weighted Sit Ups
Day 2
Back
Deadlifts
Pull Downs
One Arm DB Rows
Biceps
BB Curls
Hammer Curls
Day 3
Legs
Squat
Leg Extension
Calf Raises
Shoulders
BB Shoulder Press
Side Laterals
Shrugs
Cardio (Fasted am)
Day 1 4km HIIT Run/Walk (>150bpm)
Day 2 4.5km LIT Walk (<140bpm)
Alternate for 5 days
Chest
Flat BB Press
Incline Fly's
Decline DB Press
Triceps
Bench Dips
Pushdowns
Weighted Sit Ups
Day 2
Back
Deadlifts
Pull Downs
One Arm DB Rows
Biceps
BB Curls
Hammer Curls
Day 3
Legs
Squat
Leg Extension
Calf Raises
Shoulders
BB Shoulder Press
Side Laterals
Shrugs
Cardio (Fasted am)
Day 1 4km HIIT Run/Walk (>150bpm)
Day 2 4.5km LIT Walk (<140bpm)
Alternate for 5 days
My Nutrition Program View My Full Nutrition Program
Vaalboy has not added any program information.
My Supplement Program View My Full Supplement Program
Vaalboy has not added any program information.
My Motivation Program View My Full Motivation Program
Vaalboy has not added any program information.
Vaalboy updated his weight from 198 Lbs. to 204.6 Lbs., a 6.6 Lb. gain in 3 days.
Mar 3, 2013 | LikeVaalboy updated his weight from 193.6 Lbs. to 198 Lbs., a 4.4 Lb. gain in 281 days.
Feb 28, 2013 | Like
Visitor Comments
DocHoss
Fantastic transformation in your first year! I'm sure that year 2 will be even better - keep up the good work!
May 16, 2012 11:24am
BacktoBasics10
Jy lyk goed! seker baie harde werk gewees. Ek is besig om weer daar te kom. Ek sukkel net bietjie met die pyn die dag na oefening. Ek was nog nooit so styf in my lewe nie.
Lekker dag
May 8, 2012 1:08am
gpo613
I did not find this site until like late Nov'11 or Dec'11. So most of the rapid loss was done already. I wish I would have gone slower and started lifting earlier. I did a maintenance program for the last 7 weeks. I just started my final cut. I will probably end up with more loose skin that I would like. I just hope a fall bulk and cut will help things out.
Mar 25, 2012 11:55pm
bkuznn
Gr8 job!!!! U lost a ton of weight. Man, u have to be so happy that gut is gone. Keep it up. Bob
Jan 26, 2012 8:15am
MikeyMinaj
You look great.
Funny enough, you said that you over-ate, over-drank and trained very little, yet your Jan 3rd, 2012 picture looks better than the Nov 11th, 2011 pic.
Lol, gratz! :D
Jan 16, 2012 11:09am
Musicguy
Great job getting lean and getting yourself in shape. Realizing that life's going to move on whether you can keep up or not is great motivation, isn't it? Keep up the good work!
Nov 18, 2011 6:31am
Vaalboy updated his weight from 204.6 Lbs. to 202.4 Lbs., a 2.2 Lb. loss in 11 days.