SuperCops Transformation Log

[supercop]

I am starting this thread to track my progress as I try and get back into shape. I have done this kind of thing in the past and helps me stay motivated. I stopped lifting for around nine months after getting out of college and starting full time work. Since then I have lost about 25 pounds.

Current Stats:
21 Years Old
6'
161 Lbs
BF~18%?

I'm going to put some better pics up just waiting for the camera to recharge. I plan on hitting a little cardio to start out with to help knock my BF down as I need to lose my love handles and some flab; After that I'll start bulking. My ultimate goal is to get back up to around 190+ at ~10%BF but I know its not going to happen over night. In my profession its nice to have a little extra weight to throw around. I plan on eating a clean 6-8 meals a day. I am open to all suggestions as far as lifting and dieting. As of right now I lift using my own tweaked version of the MadCow 5x5. I'll put up stats for my lifts tomorrow.
http://i32.tinypic.com/10i9ulx.jpg

 

[dabuffguy]

I am starting this thread to track my progress as I try and get back into shape. I have done this kind of thing in the past and helps me stay motivated. I stopped lifting for around nine months after getting out of college and starting full time work. Since then I have lost about 25 pounds.

Current Stats:
21 Years Old
6'
161 Lbs
BF~18%?

I'm going to put some better pics up just waiting for the camera to recharge. I plan on hitting a little cardio to start out with to help knock my BF down as I need to lose my love handles and some flab; After that I'll start bulking. My ultimate goal is to get back up to around 190+ at ~10%BF but I know its not going to happen over night. In my profession its nice to have a little extra weight to throw around. I plan on eating a clean 6-8 meals a day. I am open to all suggestions as far as lifting and dieting. As of right now I lift using my own tweaked version of the MadCow 5x5. I'll put up stats for my lifts tomorrow.
http://i32.tinypic.com/10i9ulx.jpg

after looking at your low HQ picture, it looks like your BF is way lower than 18 bro. Hard to tell cuz the pic sux, but you look more like 12% maybe even lower.

Good luck on the progress. Eat big if you wanna be big.

 

[dopename]

Yeah, I would say BF is much lower that 18%

 

[supercop]

after looking at your low HQ picture, it looks like your BF is way lower than 18 bro. Hard to tell cuz the pic sux, but you look more like 12% maybe even lower.

Good luck on the progress. Eat big if you wanna be big.

Yeah it may be lower its just a guestimate, I know I have lost alot of muscle and put on some fat. I have no problem with eating, but going to try and keep it a clean 2700 cals a day then work my way up. I could only take one picture before the camera crapped out but I'll get some more up soon.

 

[supercop]

Day 1
Ok, hit the gym this morning and I have to tell you it was a real wake up call. It seriously disgusted me at how far I have fallen behind. I took these pics with my cell-camera as my digital cam is powering down right after I turn it on even with new batteries. Still low quality but I think they are better at showing how out of shape I am. My legs are obviously my weakest point.

Chest
Legs

Bench-
Warm Up- 20 Reps @ 95
Set 1- 5 Reps of 135
Set 2- 5 Reps of 145
Set 3- 5 Reps of 155
Set 4- 5 Reps of 165
Set 5- 5 Reps of 175 ~ I barely made the last rep here.

I spent the rest of the time doing some Tri and chest work (Flys, Skull-Crushers, Close grip bench, etc) as the squat racks were being used; I'll get deadlifts, squats, and overhead presses on friday. Definetly motivation to get back in the gym.

Breakfest:
Oatmeal- Lots of it
3 Hardboiled Eggs
Toast
Orange Juice

2nd Breakfest:
Myoplex Protien Drink
2 Hardboiled Eggs

Lunch:
Chicken Breast's
Salad

 

[Big A]

you need more meals and have them evenly spaced out throughout the day. 5-7.

 

[supercop]

you need more meals and have them evenly spaced out throughout the day. 5-7.

Yeah that was just my first 3, I try to get 8 meals a day 2 hours apart but sometimes I can only get in 6.