end of 5 weeks on Doug's 4 day split

[phatboy]

Back Ground:

I'm a tad over 5'.8" Only time I ever did any weights/Gym was in high school and only during gym class never out side of that. During college I did do swimming,tennis etc after college
I settled into a office job and gained plenty of fat. Got up to 200 pounds.
Went on the Atkins diet and got down to 155 pounds but Atkins kills muscles if you do not workout and I looked weak. Couple of years later I got up to 185 pounds and decided it was time to join a GyM. I have not worked out in 15 years. First day at the Gym I was lost, did not have a clue on what machines or excerises to do other then the basic stuff I knew. I left the GYM 15 minutes later and decided I better do some research and that is how I found this website. I have now completed 5 weeks of Doug's 4 day muscle gain split plan..

I'm down to 160 pounds

my battery was almost dead so this the only pic I was able to snap
I'll update with a better camera and more pics

[MastaShake15]

Damn man, you look really jacked for the short amount of time you have been lifting, keep it up!

You should keep using dougs 4 day for at least 8 weeks, no need to stop ay 5

[phatboy]

Thanks Mate, I don't plan to stop for at least 8-12 weeks on Dougs 4-day split. For triceps and biceps, I add weight with every set till the last lower rep set which is the heaviest and I barely finish the 6th rep. I'm been taking a whey shake after every work out and chicken or tuna with every meal and cut out simple sugars for the most part.

I did change around some of Doug's excercises that cause me some pain in my joints
instead of the free bench press, I use the smith machine press
Instead of the inline dumbell fly, I use the machine fly's for the chest
I sub the shrugs for Arnold shoulder press's ( don't want a huge neck )
I Use the weight assisted pull up machine instead of the free pull ups

I also add some stuff to the routine

[mtmichalak]

YOU lost 15 pounds in 5 weeks thats lots.

Good work mate/

Marcin

[muscletrainerdh]

Looks like it's working well for you.

Any chance we can get a before pic to accentuate your progress?

[phatboy]

Originally Posted by muscletrainerdh

Looks like it's working well for you.

Any chance we can get a before pic to accentuate your progress?

I have some before I started working out and losing weight not any without a shirt tho

Here is me now:




-n- here is one me with a FAT ass looking face lol





Went from size 36 "relaxed" fit jeans at my heaviest
to now where I can fit nicely into size 32 "relaxed" fit jeans or size 33 "regular" fit
End of this week will be my 8th week on Doug's 4 day Split!

I'm staying dedicated not going to make this into a fad
Still doing lots of reading and research on excersises and supplements etc

[WolfLady]

What brilliant progress!! Well done, indeed.

[bbaker352]

Outstanding progress man... keep up the great work!!!

[5kgLifter]

Yeah, way to go...brilliant progress!

[muscletrainerdh]

Now THAT'S What I'm talking about!

Great job!

Keep it going!