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Hi all, Looknig for some insight or perhaps empathy... I'm 5'4", 145lbs and in the 20% body fat range. I have (for the first time ever) worked out 3xs per week (minimum) for the last 7 weeks (minus one week when ill). I have been doing the beginner's body curcuit (minor alternations) with a little cardio (10minute walks,2 minute runs,etc) and was pleased at first. I have also went Paleo for the most part, with exception of dairy 1x per day and 'weekend fun'. I have noticed the bloating from my stomach region dissapear, which makes me happy. I have also noticed increased strength and muscle mass in my biceps. My rear end looks nice too. However, I have not seen results in the way I thought I would after 6-7 weeks. I was hoping for true weight loss and/or slimmer figure, especially in my mid-section which is where I hold weight. I am looking to tone up and wear a 2 piece, which is not the case so far. It's burdening, knowing you're putting in true effort and not seeing great results, only 'okay results'. I feel I have been consistent and working hard in both diet and exercise. My breakfast consists of eggs with avocados or fruit with almond butter. Snack consists of popcorn, nuts/seeds or fruit with almond butter Dinners consist of seafood/meat with a load of veggies (sometimes cheese or salad dressing is included) Starting today, I have began the Advance Body Circuit and actually noticed sweat and a rapid heartbeat, which did not occur before. I hope this will help, but I hope the last 7 weeks have not been for nothing. Does anyone have suggestions on how to 'level up' and truly take this to the next stage? I know with the right system I could be bikini ready in 2 months, as i am not heavy, just unfit... However, I am alone in exploring this and need help!

Just shooting straight with myself and anyone who cares to follow. I'm starting late, but I'm starting. I'm angry and upset, not at a certain friend who busted my chops, not even at the calling to the carpet that was mostly on the mark, but at the fact that it's true and I've let it get to this point. I've been doing "enough" for a challenge to get a challenge done and pass, but I haven't been challenging myself since a couple of failures back for one reason or another. I can talk a good talk, but if I don't really stick with what I'm saying, what's the point? Yes, we're not perfect this side of Heaven, but I need to get back to progress that maintains itself. This isn't easy and I shouldn't try and game the system, nor should I be hard on myself for failing, that's part of progress. I'll post goals and clean them up before the day is over.

Two years ago I started doing dumbbell rows with a goal of a pull up. One year ago I was doing 4x5 chin ups and a achieved my pull up goal. Today I am doing 5x5 pull ups with 15 lbs added and 5x5 chin ups with 20 lbs added, steadily marching toward my new goal: one-handed chin up. Two years ago I took my first yoga class. One year ago I was learning backbends and balances. Today I am doing long headstands, happily finding new challenges all the time. Two years ago I was benching the bar. One year ago I was proud to be warming up with a 45 on both sides of that bar. Today I am doing 5x5 at 185. Two years ago I started using mint to track my money. One year ago my wife and I started using YNAB and living off from last month's salary, taking huge bites out of our student loans. Today we are still using YNAB just the same, but have a solid emergency fund and are excited to move into a smaller place to save money, shed useless possessions, and focus on the few things that really matter. Two years ago I started doing bodyweight squats. One year ago I was doing 5x5 at 175 lbs. Today I am doing 5x5 at 255 lbs., slowly but surely getting stronger every month. Two years ago I was reading articles and watching videos to learn what a deadlift was. One year ago I was doing 5x5 at 185 lbs. Today I am deadlifting up to 320 lbs., and I love whenever I'm using 3 45-pound plates on both sides. I'm also happy to say that this year: I've learned to do pistol squats, doing 5 on each leg without any counterweight or assistance. I've started bent rows, and I'm already at 5x5 with 145 lbs. I'm working on overhead press, and I've gotten up to a 5x5 with 130 lbs. I'm planking for 2 minutes 4 times a workout. Goals for the future: One handed chin up Lots of pistol squats Squatting 315 - I love racking up 3 45 lb. plates. Bench 225 lbs. Deadlift with FOUR of those 45 lbs. plates (405 lbs.) If you're somewhat skeptical that I've actually done this stuff, here's my post from last year: http://rebellion.nerdfitness.com/index.php?/topic/32303-results-are-typical/ If you have any questions or, better yet, have some other ideas of goals I could have, let me know. If it wasn't for this internets thingy, I wouldn't have ever known how badass one handed chin ups and pistol squats were to try them in the first place.

I've completed my first full month of develping new eating habits and food choices. I did minimal workouts because it works for me to focus on one thing at a time. I did a total of 4 BBWW during the month and some walking. The numbers are in: Beginning Weight: 214 Chest: 46.5 Waist: 40 Hips: 47 Ending Weight: 200 Chest: 45 Waist: 37 Hips: 44 I took pics too but don't feel comfortable sharing them. I know it gets more difficult from here and I wouldn't want these results month after month, but WOW! I've impressed myself. I hope to be back to my prepregnancy size by the end of summer. Goals for month 2: Continue to eat well, work out more. It is as simple as that!

I turned 40 in July.I was not in a good place, either mentally or physically (see exhibit a)I'd read NF before, years back. I'd always found it interesting, but stuck to my own routines and diet and read it more as a bit of fun (on how to be a real-life assassin etc!).When I turned 40 I happened to chance on the site again.This time the site saved my life.I set myself a target of six months. I wanted to see something noticible by then...I enclose pics of the change so far....5th Aug to 29th Sept... That's two months... Now I'm interested to see where I'll be in another four! . . .I compare that first picture to the last two... I know who I'd rather be.I thought 40 was the end. Now I'm finding I actually enjoy the extra challenges of age, because a harder win shows a harder will...

Dog Days of Summer Mini-Challenge Wrap Up Congratulations Warriors! Those of you who have participated in these mini-challenges have hopefully gained a better understanding of what real volume is. You've climbed the ladders that lead to greatness, though you probably have not reached the top. Still, we hope that these mini-challenges spurred you to reach new heights that you haven't reached before. Hopefully you have noticed the effects of climbing these ladders, whether they are greater endurance, thicker muscles, or a new tolerance to the pain of the burn from the fire deep within that is stoked with high reps. Below you will find your rewards. The points awarded may be applied to any stat points you desire, though we suggest applying them to those stat points that were most greatly improved through these mini-challenges for you. If you find you have greater endurance, stamina may be a good choice. Bigger, thicker, thighs, perhaps charisma. Greater strength? Well, that one's obvious. The choice is up to you. Congratulations on your achievements. Squats Ladder 4 points & Top Performer: 16 - Mkkopec 3 Points, completing at least rung 12: 13 - SpecialSundae 13 - Rooks 13 - KingZora 13 - Rob_ 12 - Choronodon 12 - WildRoss 12 - nerdanika 12 - Melaynah 12 - dr3wcifer 12 - Chrondon 12 - WeirdQuark 2 Points, completing at least rung 8: 10 - JDanger 10 - spudgun 10 - HoldFast 10 - Remoth 10 - This is Seth 10 - exjamieus 9 - WildRoss 8 - web1898 8 - nerddanika 8 - Melaynah 8 - Corey 8 - Foxz 1 Point, completing at least rung 4: 6 - Thirster42 4 - Evil Midnight Bomber Bench Ladder 4 points & Top Performer: 14 - Rob_ 2 Points, completing at least rung 8: 11 - dr3wcifer 10 - Mkkopec 10 - Corey 10 - KingZora 10 - WeirdQuark 10 - exjamieus 9 - Curella t'Kill 9 - Athena 9 - wesb1898 9 - Rooks 8 - Foxz 8 - HoldFast 1 Point, completing at least rung 4: 5 - spudgun Deadlift Ladder 4 points & Top Performer: 13 - Rob_ 3 Points, completing at least rung 12: 12 - mkkopec 12 - PrincessHeather 12 - dr3wcifer 2 Points, completing at least rung 8 9 - HoldFast 9 - Athena 9 - WeirdQuark 9 - spudgun 8 - Chronodon 8 - melaynah 1 Point, completing at least rung 4: 7 - Rooks 6 - web1898 6 - Pat G 6 - HalflingOfficeDrone 6 - NerdDanika Volume Daze 4 points & Top Performer: 100 - mkkopec 3 Points, completing at least 30 multipliers: 55 - barefoot phalynx 43 - weirdquark 41 - dr3wcifer 39 - nerdanika 39 - spudgun 36 - wild ross 35 - Rob_ 2 Points, completing at least 20 multipliers: 27 - cruella t'kill 25 - wesb1898 24.5 - albeus 23 - Melaynah 22 - max power 2 Points, completing at least 10 multipliers: 19 - chronodon

I created an account here on 7/7 and began the beginner's bodyweight workout every other day. I slipped into eating Primal in most respects, learning as I went along. Read a lot in Mark's Daily Apple too. When I began this, I was trying to improve body fat percentage and improve strength/agility/overall fitness. I had been eating maintenance calories and held steady at 150/149 for at least three months prior to starting with Primal. Losing weight would be great, but was not the main goal. I stopped counting calories and had only rudimentary ideas about carb counts. I've lost four pounds in not even two weeks and learned I can now skip a meal if nothing is appealing in the cafeteria or the day gets busy. I've lost 1/2 an inch in the thighs. It's fun to see unexpected results so early. I was even out on a four day business trip and could easily incorporate the beginner's workouts in my room. Best wishes to everyone on their journey!

Unlike the diet- and exercise-fad commercials (that used to air), eating truly healthy and lifting heavy stuff can proudly claim that “results are typical.†I am just another typical story. One year ago, I was at another plateau in my long journey into being healthy and really, really, really, ridiculously good looking, and I was confused and frustrated. Today, I am healthy and strong, and my wife says I’m quite good looking. One year ago, I started doing dumbbell rows with dreams of one single pull up. Today, I am working out with 4x5 chin ups and can knock out a few pull ups in a row when I feel like I want to prove something to myself. One year ago, I took my first yoga class and struggled with a downward dog. Today, my buddy downward dog is a resting place that I go to before and after practicing balances and backbends that used to seem like only contortionists or gymnasts could manage. One year ago, I was benching the bar. Today, I warm up with a 45 on both sides. Am I the heaviest bench in the gym? No. But frankly, my dear, I don’t give a damn. Every single day at the gym I push to be stronger than me of the past. Even if that’s just by one rep in one of my sets. One year ago, I was following where my money was going with mint. Today, I am budgeting and living of last month’s paycheck while paying off a student loans well ahead of schedule using You Need A Budget (YNAB). I have never felt more in control of my financial life nor have I had such a solid plan for paying off that student loan debt the size and nature of Mount Doom. One year ago, I was squatting my body weight with some mild discomfort. Today, I am squatting 175, 5x5 for my workouts, adding more weight almost weekly. That’s almost 15 lbs. added to my squat per month. One year ago, I had rumbled my way through 3 miles and called it a long, awful run. Today, I have run a marathon (which, one year ago, would’ve seemed about as likely as me becoming an astronaut) and consider such runs to be “recovery runs.†One year ago, I was learning how to deadlift for the first time ever. Today, I am deadlifting 185, 5x5 for my workouts, again, adding more weight almost weekly. I have never felt like such a badass as I do when I deadlift. I even experiment with variations like the sumo deadlift for fun, yes, for fun. One year ago, I didn’t have a cute puppy. Today, I have a cute puppy. Proof! Irrelevant, sorta. One year ago, I was wearing mostly L but some XL shirts and 38x30 pants. Today, I am wearing mostly M but some S shirts and 33x30 pants (when I can find them). One year ago, I was looking to make a transformation during the summer before my first year of teaching. Today, I realize that my transformation has only begun and can continue as long as I maintain my focus. Yes, I did all of this as a full time teacher. (For the next bit, read sentence A if you think teachers are respectable individuals and sentence B if you think we’re overpaid and worthless). A: Yes, despite waking up at 5 AM, being at school working from 6:30 AM to 5:30 PM to help somebody else’s child succeed, I was able to do everything I mentioned above. B: Sure, go ahead and make the excuse that I have summers off and long vacations throughout the year to make yourself feel better about how lazy you’re being. If you’re looking for an excuse to stay lame and unhappy, you’ll find one. One year ago, I was content enough. Today, I am happy. And before you tell me that I’m superficial or shallow or something else that’s sorta mean and starts with an s, actually read what I wrote throughout this. I am happy because things in my life that were causing me stress and making me feel helpless are now the exact opposite: I feel like my health and finances are firmly in my control and my exercising and budgeting simultaneously relaxes and excites me. I am happy because I’ve learned just how much perseverance, will power, and positivity I am capable of. I am happy because I have learned how to make goals, deal with problems, and (this one was ridiculously hard for me) be proud of my accomplishments - whether they are fully achieved or in progress. How can YOU have this type of year? Well, with help, intelligence, and commitment, you can definitely do this too. Help: Here is the post that got me started one year ago. Here is the post that got me started with lifting weights. Here is the post that got me started with eating healthy. Here is the book that help me (and my wife) run a marathon for the first time. Here is the link to help you get your finances in order. Here are more pictures of cute puppies. Here is a website you can use any other time you have a problem or question about things not fully covered at any of the above places. Intelligence: Now, I’d love to claim that I was always super dooper pooper scooper smart throughout this whole year long process. But, alas, I am not good at health and life like Newton was with physics. I’m more like Brain and Pinky combined into one overthinking and obsessive human. I had to redirect and restart my efforts many times this past year. For example, I was finally getting to some moderately heavy squats and deadlifts when my back started hurting. I stupidly charged on for a few weeks before I realized that I shouldn’t feel this way. So, I had the intelligence to finally reexamine my form for these lifts and fix the issues. I actually had to do this twice. Notice the intelligence in doing the research, knowing when to ask for help, knowing when something doesn’t work for you, and being thoughtful with choices. Intelligence also plays a role in goal setting. Make S.M.A.R.T. goals, and you’ll be much more likely to actually achieve them. Commitment: From here, I’m going to keep it up. Why? Because it is easy now. Because it makes me happy. Because it is part of who I am. Because I want to live a long, healthy, happy life. Because I want continue to look and feel better. Because I’m going to be active and able-bodied for my family. Because carpe diem (no Y.O.L.O. here, sorry). Because being happy about my life and my self, being able to do just about anything in the world that I want to do is infinitely more valuable than that box of Cheez-Its I don’t eat anymore or the lost hour (or usually less) a day of television or web surfing that I spend lifting, running, or practicing yoga instead. In the end, it is all about what you really want. And I mean really want. Deep inside, depth of your being want. I wanted a healthy body and mind. I think I’m basically there. Were there times that I wanted to just sleep or eat a few Qdoba Chicken Queso Burritos or make some other stupid short-sighted decision that I would regret? Yep. But I managed to stay focused almost always on what I really actually wanted. “A perfection of means, and a confusion of aims, seems to be our main problem.†- Albert Einstein You’ve got the means (healthy food, heavy stuff to lift). Don’t let yourself confuse your aims. Perfect your means and aims, Screenager P.S. - Feel free to ask questions or whatever. I’m not super active on the forums, but I’ll check back on this for a bit. I actually almost forgot these because they seem almost irrelevant. But the people like the before and afters... I have more pics from longer ago, but this is exactly a year apart.