The comparison has escalated to a transformation post :).
It started a little over a year ago. I made the decision to return to college and finish my law enforcement degree. When I decided to do this I knew I had to get back into shape. As a 26 year old non traditional student and eventual 29-30 year old rookie police cadet, I knew my fitness would have to be on point. So my journey began.

Routine I played football and basketball in high school so I just took that routine and made a plan around that. I believe it is called Bigger -Faster Stronger program. My sets rotate on a weekly basis going 10-8-6, 8-8-8, 5-5-5, and 5-3-1.
Monday - Legs -Squats, Good mornings, Front squats, leg extensions, leg curls, lunges, calf raises, straight leg dead lift
Tuesday - chest -Bench, incline bench, dumbbell flies, cable flies, weighted dips, resistance band pushups
Wednesday - core -Dead lift and various ab workout plans
Thursday - Biceps and triceps -hammer and isolation curls, tricep pull downs, tricep extensions, weighted chin ups, cable kick backs
Friday - Shoulders and back -OHP, shrugs, seated rows, lat pull downs, face pulls, pull ups, Y shrugs, lateral raises
Cardio was 1.5 mile dash every day, to prepare for the law enforcement test.

Diet

-My main weight loss came from a drastic cut. I limited myself to 1800 calories, during a very active time of my life. I was running truck unloads for a major retailer four days a week while going to the gym five days a week. I lost most of the 50 lbs from November to February, it was very difficult but I wanted to see quick results. I did the recommended .8g/lb protein and .4g/lb of fat, rest carbs. Enough chat though, lets see some pics!

See Also: 5 Ultra Fast BodyBuilding Meals To Boost Mucsles Mass

Goals

You will be an endless beginner. You will get on a program and disappear just as rapidly. You miss the gym if it’s raining.


Seem common? Do not fault yourself. Your trouble likely is not a weakness of character (even though you'll need some metal inside spine too)—it's likely that you aren't pursuing the right approach. Ask the snooze button off your alarm clock, owing to a little energy, you are able to adopt effective work out and diet programs, due to this strategy from Brian Grasso, a coach and life coach in Montreal. (Images by Marius Bagge)


The Beginner's Profile: If some of these points sound acquainted, this workout's for your needs.
Rule: “I’m simply not steady.”

Longest move of disciplined gym-going: 6 weeks

Best lifts: 225-pound bench press; “What’s a squat?”

Standard dinner: Anything/everything

You think to yourself: “If Carrot Top may ripped, so can I.”

3 FACTORS TO KNOW BEFORE YOU BEGIN

Start slowly: “The body and mind are terribly homeostatic machines,” Grasso says. “They constantly search for comfort and consistency,” so choosing to create a slew of changes at once often results in failure.
“Making small changes towards daily life will fl y under the radar of your mindful thought and become excellent habits.” Quite simply, if you start so progressively that you hardly see the change, you’ll become more likely to continue it and make more modifications with out them ever seeming complicated.

Train 2 days per week:This isn’t asking a large amount, so try to go simultaneously in a times weekly. Get accustomed to making meetings with ourselves and keeping them. But if you do not think that exercising, don’t. Just see a gym, come in, and leave if you want. The important thing is that you build the habit of going. At the very least, change into your workout apparel when you get there—you can change back out of them leaving immediately. Very quickly, you’ll be going to the gym and staying to train, and regular exercise will certainly be a element of your life.

Stand up straight: Want a simple way to inform if you’re doing your exercises properly? Look at your posture. The correct starting position for the majority of exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.

THE BEGINNER'S MEAL PLAN

Your ultimate goal should be to eat one or more healthy meal weekly. “I believe in making modest changes to the diet that don’t leave people feeling trapped and anxious to return to their old habits,” Grasso says. Choose just one meal to eat that you’re sure is healthy. Don’t mind personally out here—use good judgment. Lean meat and fish, fruits and vegetables, whole grains and raw nuts and seeds are all fine. Eat whatever you want all of those other day. Do this for two weeks and then up it to two healthy meals per day. Continue in that fashion and you will find you’re eating healthy in most cases. Get the full beginner's meal plan >>

HOW TO DO THIS WORKOUT ROUTINE

Regularity: Perform the two exercises (Day 1 and 2) once weekly, resting at least a day between each.

Time Required: 35 min

How to get it done: carry out the exercises marked with letters as a group. Do one set of A, rest, then one set of B, then rest (note that some groups have an exercise “C”), and repeat until all sets are complete. Then go on to the next group. Perform three sets of 8–10 reps for each exercise.


After 1 Month: By this point, exercising has become part of your program, and you look forward to it. If you don't, continue to at least attend the gym (even if you do not possess aspire to go through with the workouts) through to the habit sticks. Remember to carry on adding healthy meals to your diet—you ought to be at two per day by now.