Success so far, waiting for the last 20-25lb.

[sharaabi]

picture 1, 268lb, 37% body fat
picture 2, 225lb, 27% bodyfat
picture 3, 215 @ im GUESSING 23%ish.

Start date 01-01-2003 - this whole year was nothing but wrong working out.
high reps, low reps, circuits, wrong diet, wrong cardio, atkins south beach bla bla.

2004 - I was graduating college and didnt follow ANY routine to the T. June of 2004 is when I REALLY got into knowledge and listening to my body.

Ive always been a pear shape. I still am. Ive just shrunk in size. Im hoping to get ripped by the end october before I change my lifting routine. Im gettin my ideas and thoughts in order after i finish this Body for Life routine hopefully ONLY 8 weeks of it in september.

thanks for all the encouragement!

[angelus]

If all else fails, just upload them at: http://www.imageshack.us/

and link them here at DF!

:

[cursor]

Fixed the picture attachment.

Congratulations on the fat-loss progress sharaabi! :

[vivid]

thats a big change... congrats. keep it up

[sharaabi]

Originally Posted by cursor

Fixed the picture attachment.

Congratulations on the fat-loss progress sharaabi! :

thanks cursor,
and everyone else that helped me out.

Now comes the REAL test/challenge. I can finally after a year RUN at 5.5 for 1.3miles with no problems, do PROPER lifting and am USED TO eating healthy.

Now I have 20lb left and I know these are the hardest to get rid of.
Currently I take in 1900-2200 calories on a 40/40/20 split.
My workout is similar to body for life. I do 3-4 exercises for the big muscle groups doing a rep scheme of 12,10,8,6 (2minutes rest) then 12,12. So for example monday = chest & tri

Flat 12,10,8,6 then superset 12,12
Incline 12,10,8,6 then superset 12,12
Machine Fly 12,10,8,6 then superset 12,12
cable crossover 12,10,8,6 then superset 12,12

rope pulldows 12,10,8,6 then superset 12,12
skull crushers 12,10,8,6 then superset 12,12
dips 3X12


my basic questions, maybe this should be in a different section:

1. what counts the MOST to loosing my last 20lb, the usual DIET,CARDIO and LIFTING or giving MORE emphasis on something of the 3??

2. anything special I should take? Fat burner? carbs before cardio?

3. HIIT duration? I started 25mints recently, enough?

4. How do I listen to my body now, I really cant lift and get gains with 2100 calories and 200g of carbs(mainly from veggies). suggestions on MAKING gains or jus maintaining what i have?

again, thanks for all the encouragement!

[threenorns]

2100 cals with all you're doing and at your height (i'm guessing 5'11 - 6'1")?

not enough.

just some ideas:

try timed carb dieting. take your protein up to 300grams and limit your carbs on cardio-only days, but suck it up pre- and post-workout (weights).

your HIIT: 25 minutes is too long, imo, for real intensity. increase the intensity and drop the time to 16 minutes max - 12, even better. couple or three times a week, add a one-hour brisk walk around the neighbourhood.

get out of the negative mindset - with sufficient application, the last 20lbs shouldn't really be any different from the first.

if it's muscle gain you want, then ou really need to rethink your workout. that's an endurance workout if i've ever seen one. to make things easier, i suggest you check out MaxOT.