Great transformation matey What car is that in the backround? Is it yours?

Would you say this for someone who works out 4x a week? I do 1hour sesions and 30 mins weights 30 cardio.

Haha I wish. It was a dodge charger that a car audio school brought to the dubs show

I just wanted to add that your progress is AWESOME, and very motivating for the rest of us....or atleast those like myself who need some motivating. LOL.

And I know a few others have said this, but CONGRATS big time on QUITTING SMOKING!! Dude, that is amazing progress in itself. I wish you all the best!

I don't full understand the question. If you are doing x1's workout routine, it's GREAT for weight lost but I am not sure you can fit all that into 30 minutes of weight. If you do go 4 x a week, I'd break it into m/tu/th/f as worout and w/sat/sunday as rest. Any combo of 2 days working out with 1 (or 2 days) of rest is good man.

fullbody workouts for the win.

great job thus far! you have the motivation! bravo!!!
keep it up man you look awesome compared to before!

squat 3 times a week to transform your performance and physique. you can front squat 1 time a week if 3 back squats is too intense.
squats are king

keep eating healthy-4 or 5 meals a day with enough protein. water is important.

if you want to lose weight, look into HIIT.

good job choosing to lift though.
i still advocate 3 fullbody workouts a week.
only squatting 1 time a week is weak.

a quick fullbody workouth can be this:
A
squats
deads
bench
rows

next workout day (at least 1 rest day later)
B
front squats
romanian deads
dips
pullups

rotate them.

I dont have certain days where I do certain exercises but say I do a heavy chest workout then the next session I will miss that out and ile do more for arms for example.

Just throwin up a couple of more pics.

Started school again and it's hard to juggle school with work and then find time for the gym on top of that...

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Time for a bulk imo.

You think so? It's hard for me to eat now as crazy as that sounds. I'm stuck in the diet mode and still take in about 2000 calories or less a day.

Dude your body is just like mine kinda like skinny fat lol. Im gonna bulk then cut, hopefully all this by summer.

You would be amazed at how good 5-10 lbs of muscle would make you look.

Just start slowly adding some good fats, protein and carbs to your diet. you dont have to go overboard, you can do a clean bulk and add muscle slowly.

Just updating my thread a lil bit.

Been trying to eat more protein when I can. When feeling hungry in between meals I'll try and grab something with atleast a little protein like a half cup of nuts, lowfat yogurt, maybe some peanut butter, etc. But overall I'm still struggling with taking in the appropriate amount of protein everyday.

Also have stuck to the same routine. 10 mins of cardio followed by pull ups, bench press, squats, dead lifts, dumbbell shoulder press, dumbbell curls, and crunches. About 10 reps and 2 sets of each exercise.

My goal when I started was to feel comfortable with my shirt off again lol. Still dunno if I feel like I've reached that point yet, tho. Really hoping I'll be able to fill up some of the looser areas with muscle by summer time.

Attached a pic taken today @ 176lbs (pic is semi-flexed)

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looking pretty good.

wow.. you have improved alot!
people like you are seen as heroes in my eyes
you'd be great motivation/inspiration for a lot of people
when did you start exactly? (sorry if i have misread, if posed already)