2013 New Years Resolution results. I thought i would post my results from last year's New Years resolution as possible inspiration for others who would also lik new years Resolution weight loss Anal lickitongue Fitness
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2013 New Years Resolution results

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2013 New Years Resolution results. I thought i would post my results from last year's New Years resolution as possible inspiration for others who would also lik

I thought i would post my results from last year's New Years resolution as possible inspiration for others who would also like to lose weight. Through a combination of healthier eating and exercising I was able to lose 50 lbs and get in much better shape over the last year. I know I still have quite a ways to go, and probably won't be becoming a supermodel anytime soon, but I feel much better and am enjoying life more than i was before. If anyone has any questions or wants some advice or encouragement, feel free to ask.

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Views: 24758 Submitted: 01/02/2014
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[ 218 comments ]
> hey anon, wanna give your opinion?
asd
#109 - sanguinesolitude [OP]
Reply +28 123456789123345869
(01/03/2014) [+] (8 replies)
stickied by sanguinesolitude
and i have a face damnit
User avatar #110 to #109 - vosdiliguntoptimus
Reply 0 123456789123345869
(01/03/2014) [-]
oki
User avatar #119 to #109 - leal
Reply 0 123456789123345869
(01/03/2014) [-]
You look like salvador from borderlands.
#121 to #109 - dontdeletemyuser
Reply 0 123456789123345869
(01/03/2014) [-]
not hating but. your hair...
Morgan Grimes.
User avatar #167 to #109 - starshroom
Reply 0 123456789123345869
(01/03/2014) [-]
hottie! <3
#168 to #167 - sanguinesolitude [OP]
Reply 0 123456789123345869
(01/03/2014) [-]
oh stop it you
oh stop it you
User avatar #190 to #109 - imofcnotharveydent
Reply 0 123456789123345869
(01/08/2014) [-]
I don't really like dudes, but I still have to compliment you, you look very handsome
#145 to #109 - hurzg
Reply +2 123456789123345869
(01/03/2014) [-]
Get that photoshopped **** outta here.
#147 to #145 - sanguinesolitude [OP]
Reply +1 123456789123345869
(01/03/2014) [-]
damnit you noticed that I just drew the face in MS paint.
#96 - sanguinesolitude [OP]
Reply +13 123456789123345869
(01/03/2014) [+] (7 replies)
stickied by sanguinesolitude
A few people asked for my workout, so here you go.   
   
I lost the majority of the weight through diet and by walking a few miles every day. In the summer i would pop in my headphones and just walk around the neighborhood for 2-6 miles. This was partly to lose weight, but also because i was ashamed to go to a gym, which in retrospect was both silly and slowed my progress. I used the app myfitnesspal to help count calories in and out.   
   
since early september i have been going to the gym 4-6 times per week using a 4 days split. i try to do 3-4 exercises for each muscle group, 3-4 sets each exercise. I am not going for bulk or high strength, but rather for tone and definition so i tend to focus on 12-15 reps per set. I do vary the exercises up but ill give a normal example. also cardio every day after lifting and abs every other day. I hate cardio, but still do it. jog, elliptical, bike, walk, swim, whatever. Doesn't matter, just do it.   
   
day 1. Chest and triceps   
chest   
dumbell bench press ( i use 50, 60, 65lb dumbells atm)   
incline dumbell bench press (45, 50, 60)   
chest fly (30, 35, 40)   
   
skullcrushers using a straight short bar (40, 50, 60)    
narrow grip benchpress (40, 50, 60) I actually do this at the same time as the skullcrushers. As in i do 12 skullcrushers, then immediately do 12 narrow benches with the same weight   
tricep pushdowns using a straight bar or the rope thing on cable machine (60, 70, 80)   
   
abs   
cardio 20 minutes on treadmill   
   
day 2. back and bicep   
back   
pullups 3 sets of as many as i can manage (still a bit fat so this isnt a lot, sometimes i will use the cheat machine)   
lateral pulldowns on cable machine (90, 100, 110)   
seated cable row on cable machine (70, 80, 90)   
   
biceps   
bicep curls (35, 40, 45)   
hammer curls (25, 30, 35)   
ez bar curls (40, 50, 60)   
concentration curls or isolation curls (20, 25, 30)   
   
30 minutes on bike or elliptical   
   
day 3. shoulders   
dumbell shoulder press (45, 50, 55)   
arnold press (30, 35, 40)   
shoulder fly ( 10, 15, 20)   
back delt fly on machine ( 60, 80, 90)   
   
abs   
20 minutes treadmill   
   
day 4 legs I do more than 3 exercises since this is the whole leg   
main muscle groups   
leg press ( 225, 315, 405)   
quad extension machine (100, 110, 120)   
seated leg curl machine (100, 110, 120)   
   
secondary groups   
hip abductor machine (130, 170, 190)   
hip adductor machine ( 130. 140. 150)   
calf raises ( this machine has weird weights 150, 170, 190)   
   
jog or elliptical 20-30 mins.   
   
so there you go. Eating right is far more important in my opinion, but being active both helps burn the calories, and makes you feel better. While working out may suck, what really sucks is sitting on the couch feeling fat and thinking &quot;i should get in shape&quot; over and over without ever really doing anything about it. And then you feel bad about not doing anything... etc.
A few people asked for my workout, so here you go.

I lost the majority of the weight through diet and by walking a few miles every day. In the summer i would pop in my headphones and just walk around the neighborhood for 2-6 miles. This was partly to lose weight, but also because i was ashamed to go to a gym, which in retrospect was both silly and slowed my progress. I used the app myfitnesspal to help count calories in and out.

since early september i have been going to the gym 4-6 times per week using a 4 days split. i try to do 3-4 exercises for each muscle group, 3-4 sets each exercise. I am not going for bulk or high strength, but rather for tone and definition so i tend to focus on 12-15 reps per set. I do vary the exercises up but ill give a normal example. also cardio every day after lifting and abs every other day. I hate cardio, but still do it. jog, elliptical, bike, walk, swim, whatever. Doesn't matter, just do it.

day 1. Chest and triceps
chest
dumbell bench press ( i use 50, 60, 65lb dumbells atm)
incline dumbell bench press (45, 50, 60)
chest fly (30, 35, 40)

skullcrushers using a straight short bar (40, 50, 60)
narrow grip benchpress (40, 50, 60) I actually do this at the same time as the skullcrushers. As in i do 12 skullcrushers, then immediately do 12 narrow benches with the same weight
tricep pushdowns using a straight bar or the rope thing on cable machine (60, 70, 80)

abs
cardio 20 minutes on treadmill

day 2. back and bicep
back
pullups 3 sets of as many as i can manage (still a bit fat so this isnt a lot, sometimes i will use the cheat machine)
lateral pulldowns on cable machine (90, 100, 110)
seated cable row on cable machine (70, 80, 90)

biceps
bicep curls (35, 40, 45)
hammer curls (25, 30, 35)
ez bar curls (40, 50, 60)
concentration curls or isolation curls (20, 25, 30)

30 minutes on bike or elliptical

day 3. shoulders
dumbell shoulder press (45, 50, 55)
arnold press (30, 35, 40)
shoulder fly ( 10, 15, 20)
back delt fly on machine ( 60, 80, 90)

abs
20 minutes treadmill

day 4 legs I do more than 3 exercises since this is the whole leg
main muscle groups
leg press ( 225, 315, 405)
quad extension machine (100, 110, 120)
seated leg curl machine (100, 110, 120)

secondary groups
hip abductor machine (130, 170, 190)
hip adductor machine ( 130. 140. 150)
calf raises ( this machine has weird weights 150, 170, 190)

jog or elliptical 20-30 mins.

so there you go. Eating right is far more important in my opinion, but being active both helps burn the calories, and makes you feel better. While working out may suck, what really sucks is sitting on the couch feeling fat and thinking "i should get in shape" over and over without ever really doing anything about it. And then you feel bad about not doing anything... etc.
User avatar #111 to #96 - intexuz
Reply 0 123456789123345869
(01/03/2014) [-]
Nice job done dude,I started training 1 year and 3 months ago myself,i was very fat and weak,i was benching 35kg for 12 reps max,i managed to cut down to 70kg in 9 months but i wasnt happy with my looks since i was small and still weak,now im on mass for 6 months already,got 20kg and got really bigger and stronger,and my 6pack is actually visible so cutting down wont be a problem for me
User avatar #123 to #96 - MatthewsGauss
Reply 0 123456789123345869
(01/03/2014) [-]
need to work on your back muscles because they are lacking compared to everything else you're doing
User avatar #124 to #123 - sanguinesolitude [OP]
Reply 0 123456789123345869
(01/03/2014) [-]
i vary what i am doing, and didnt cover everything. also i do a lot of back and side lifts along with my abs. but yes i should start doing some deadlifts or good mornings. thanks for the advice
User avatar #125 to #124 - MatthewsGauss
Reply 0 123456789123345869
(01/03/2014) [-]
I recommend focus on the lat pulldown and use the outer grips until you can hit 150 then move into doing weighted pullups
User avatar #130 to #125 - sanguinesolitude [OP]
Reply 0 123456789123345869
(01/03/2014) [-]
yeah i am working on pullups. But again I have only been lifting again since september, so it's a bit slow going :p. good advice though, i will work on my lats
#153 to #96 - leetroll
Reply 0 123456789123345869
(01/03/2014) [-]
Nice man! I was always the skinny guy and have been working on gaining weight bought 25-30 pounds so far, definitely feels good when others take notice
User avatar #161 to #96 - skysailor
Reply 0 123456789123345869
(01/03/2014) [-]
This looks awesome. I usually do full body workouts 3 times a week. I'm kinda scrawny at the moment, but I'm looking to gain at least 30 lbs this year and cut down to 5% body fat. I'm only 5'4, so I think I would look pretty good at 150 lbs. Any more and I'd look like a penguin on steroids.

By the way, for abs, I find that hanging from a bar and doing knee lifts work great. As you get better you straighten your legs out. It could help bring out the abs even more.
Just an input.
#5 - anon id: 631eeefa
Reply 0 123456789123345869
(01/03/2014) [-]
Cool.

Where's the funny?
#6 to #5 - sanguinesolitude [OP]
Reply +143 123456789123345869
(01/03/2014) [-]
right here
right here
#18 to #6 - hrx
Reply +4 123456789123345869
(01/03/2014) [-]
#127 to #6 - Waddles
Reply -1 123456789123345869
(01/03/2014) [-]
I love you for this reply
User avatar #42 to #6 - mikeyblonde
Reply -1 123456789123345869
(01/03/2014) [-]
well done man, i'm currently at 107kgs and looking to get down to about 90-95, how tall are you? i'm 6'3" so i don't really look "fat" for my hieght. but good to see what can be done in a year
User avatar #7 - strallee
Reply +39 123456789123345869
(01/03/2014) [-]
But you did not remove that black thing on your head, for a year.
User avatar #8 to #7 - whiteblob
Reply +50 123456789123345869
(01/03/2014) [-]
That's his secret, that's how he lost weight. That thing keeps him frome eating, it shuts the mouth, and avoids that you see yummy food, to control any real bad cravings.
User avatar #22 to #8 - kyubichan
Reply +1 123456789123345869
(01/03/2014) [-]
It also covers your nose so that you cannot smell it and your ears so that you cannot hear people enjoying the delicious food
#1 - anon id: 1c8718a5
Reply 0 123456789123345869
(01/02/2014) [-]
It's fake, as you can tell the one on the left is a big chubbier then the one on the right.
#92 to #1 - secondtimearound
Reply -1 123456789123345869
(01/03/2014) [-]
u w0t m8. Read the years, you dumbass.
u w0t m8. Read the years, you dumbass.
User avatar #122 to #1 - bagguhsleep
Reply +1 123456789123345869
(01/03/2014) [-]
Don't worry, anon. I laughed.
#2 to #1 - sanguinesolitude [OP]
Reply +32 123456789123345869
(01/02/2014) [-]
Comment Picture
#53 - amirblumenfeld
Reply +20 123456789123345869
(01/03/2014) [-]
I wouldn't worry about your weight. I'd get that huge black dot on your face seen to.
I wouldn't worry about your weight. I'd get that huge black dot on your face seen to.
#70 - beep
Reply +10 123456789123345869
(01/03/2014) [-]
That's one huge ass mole
User avatar #132 - schwerdaddy
Reply +8 123456789123345869
(01/03/2014) [-]
I have calculated that by 2018 you will be completely weightless. Good luck man, be free.
User avatar #162 to #132 - tacoiiimaniac
Reply 0 123456789123345869
(01/03/2014) [-]
That's just about crazy enough to work!
#133 to #132 - sanguinesolitude [OP]
Reply +2 123456789123345869
(01/03/2014) [-]
no one will be able to stop me
no one will be able to stop me
#25 - captainhobnob
Reply +5 123456789123345869
(01/03/2014) [-]
Good work.
User avatar #69 - fxuredfoxx
Reply +4 123456789123345869
(01/03/2014) [-]
[2014 resolutions] get black circle replaced with human head