-NFSC- Fat loss - getting on track [Archive]

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mike929

04-13-2011, 06:35 PM

Hello, 1st log...not much of a logger but it's time to do get rid of alot of fat...bustin ass for summer

Pics taken last night

http://photos.imageevent.com/mike929/2011weightloss/websize/back.jpg

http://photos.imageevent.com/mike929/2011weightloss/websize/front.jpg

http://photos.imageevent.com/mike929/2011weightloss/websize/leg.jpg

http://photos.imageevent.com/mike929/2011weightloss/websize/side.jpg

5'9"
238

SideSteal

04-13-2011, 06:46 PM

Good luck!!

mike929

04-13-2011, 06:49 PM

Good luck!!

thanks, Good luck to you as well

mike929

04-15-2011, 07:19 AM

ok i need some help. I've been looking into the IF or leangains ( leangains.com ) and i still have some questions.

basically i work 7am-4pm ( or until whenever somedays). I usally work out late at night 8pm or 9pm. I can't figure out when i should be eating and what proportions?

From leangains.com

The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.

Fasted training

Early morning fasted training

One pre-workout meal

Two pre-workout meals

I guessing i would have to do this method ( Two pre-workout meals) because the Fasted training envolves eating 3 times after the work-out which can not be accomplished on my schedule.

does this sound accurate?

Also about BCAA's, would I need them still if I have two pre-workout meals prior to workout? Also if i should consume them I have an unopened bottle of Intrabolic would this suffice? I know Xtend seems to be the favorite ( i do not have anything against it as i have used it before), it's just that i already have Intrabolic.

Thanks to any replies that help me with this conundrum,

P.S. - also note that if need be to make things work better i can work-out earlier..i just hate packed gyms (as the gym i go to is small as is) but it's 24/7 which is why i go.

-Mike

mike929

04-15-2011, 09:33 AM

Ok, think i have a better understanding going from the leangains site

Key points

* Meal frequency during the feeding phase is irrelevant. However, most people, including me, prefer three meals.

* The majority of your daily calorie intake is consumed in the post-workout period. Depending on setup, this means that approximately 95-99% (fasted training), 80% (one pre-workout meal) or 60% (two pre-workout meals) of your daily calorie intake is consumed after training.

* The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. We tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 12-2 PM and ending it at 8-10 PM, then try to maintain that pattern every day.

* On rest days, meal one should ideally be the largest meal, as opposed to training days where the post-workout meal is the largest meal. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily calorie intake. This meal should be very high in protein; some of my clients consume more than 100 g of protein in this meal.

* When working with clients I am always open to compromising on the above rule. If your preference is to eat a larger meal in the evening instead of noon, or whenever you break the fast, it's no great harm. Some people prefer to save the largest meal on rest days for dinner with their family instead of having a large lunch and that's fine by me if it makes them enjoy and adhere to their diet better.

* Macronutrients and calorie intakes are always cycled through the week. The specifics depends on the client's ultimate goal: fat loss, muscle gain or bodyrecomposition. The details will be revealed in the book. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days.

* Here are the supplements I recommend everyone to take on a daily basis: a multivitamin, fish oil, vitamin D and extra calcium (unless dairy is consumed on a regular and daily basis).

* For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post.

* People sometimes ask me which protocol is best. I tend to look at things from a behavioral perspective first and foremost, so my reply to that is to choose the protocol best suited to your daily routine and training preferences. When dealing with clients I make the choice for them. If you work a 9-5 job and your only option is to train after work, training fasted is generally a bad idea and I always choose the one or two meals pre-workout protocol. - sounds like the plan for me.

and from a post by defixon

It's honestly pretty simple. It might sound confusing because there's so much damn information on the website, but all you need to do is focus on the 16 hour fast.

If you maintain that 16 hour fast, all you can basically do is eat within those 8 hours. Now use your basic meal timing knowledge to create your schedule.

We all know the PWO meal is the most important on lifting days, so eat as you normally would after your workout. If you decide to train fasted, take your BCAA's or at least have a protein shake beforehand. A lot of the times, my breakfast is my PWO meal, so I just eat my ass off.

If you want to have your first meal at a normal lunch time (around 12pm), then just make sure your last meal is somewhere around 8pm the night before.

ko300zx

04-15-2011, 09:51 AM

Mike,
I do IF as well and work around 9-5 or so. I train around 6. What I do is eat around 2, 4:30 or right before I leave, and then around 9:30 when I get home. I imagine you could do something similar. 2 small meals before, 1 larger after. You can really tailor the LG program to your liking.

I imagine you go home from work before going to the gym? Maybe have a small lunch at work around 3 or so, have another small meal around 6-7 before you go to the gym, then have the last one around 9-10 or whenever you get home?

mike929

04-15-2011, 02:21 PM

mike929

05-18-2011, 09:50 AM

Well i was going to wait until the mid way pics date 6/14/2011 but i figured i need to log something.

Basically i've been doing IF ( leangains.com ) so far everything is ok. No real weightloss to note as far as the scale is concerned ( 234lbs ). But i think things are changing (mirror) wise. I'm not concerned with the scale anyway.

Well i'll post some pics of "food that have been ate along this journey thus far" - to which some contestants have been taking some aweome pics of food.

*****sorry for any duplicates as well as grammer errors*****

http://photos.imageevent.com/mike929/food/large/IMAG0520.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0524.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0528.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0529.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:51 AM

****cheese burger with fried egg/bacon and onion rings*****
http://photos.imageevent.com/mike929/food/large/IMAG0525.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0530.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0531.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0532.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:52 AM

http://photos.imageevent.com/mike929/food/large/IMAG0534.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0537.jpg (http://imageevent.com/mike929/food)
****Wendy's Asiago chicken 2 sandwiches made into 1****
http://photos.imageevent.com/mike929/food/large/IMAG0539.jpg (http://imageevent.com/mike929/food)
**** J.Alexander's Breakfast - Oatmail blueberry pancakes, sausage,eggs,potatoes****
http://photos.imageevent.com/mike929/food/large/IMAG0540.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:53 AM

*****gyro plate**** from Athena's
http://photos.imageevent.com/mike929/food/large/IMAG0542.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0543.jpg (http://imageevent.com/mike929/food)
****CC,BSN Protein and blueberries****
http://photos.imageevent.com/mike929/food/large/IMAG0544.jpg (http://imageevent.com/mike929/food)
****burger in the making*****
http://photos.imageevent.com/mike929/food/large/IMAG0545.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:53 AM

****ingredients for Cashew bread ( minus the pumpkin, no pumpkin was used )*****
http://photos.imageevent.com/mike929/food/large/IMAG0552.jpg (http://imageevent.com/mike929/food)
*****blended cashews/cashew butter*****
http://photos.imageevent.com/mike929/food/large/IMAG0554.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0555.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0558.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:54 AM

http://photos.imageevent.com/mike929/food/large/IMAG0560.jpg (http://imageevent.com/mike929/food)
****wingstop lemon pepper and Hawaiian wings, with fries****
http://photos.imageevent.com/mike929/food/large/IMAG0562.jpg (http://imageevent.com/mike929/food)
****Flying Biscuit breakfast****
http://photos.imageevent.com/mike929/food/large/IMAG0566.jpg (http://imageevent.com/mike929/food)
**** Tilted Kilt shepard's pie ( i am not a fan of this, gotta find better..or make it myself )**
http://photos.imageevent.com/mike929/food/large/IMAG0567.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:55 AM

** Trying something new from the Chinese super market ****
http://photos.imageevent.com/mike929/food/large/IMAG0568.jpg (http://imageevent.com/mike929/food)
*** Ingredients ****
http://photos.imageevent.com/mike929/food/large/IMAG0569.jpg (http://imageevent.com/mike929/food)
**** Butter Chicken with broccoli and multigrain mix with yam ****
http://photos.imageevent.com/mike929/food/large/IMAG0570.jpg (http://imageevent.com/mike929/food)

http://photos.imageevent.com/mike929/food/large/IMAG0571.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:56 AM

***CC/protein and blueberries***
http://photos.imageevent.com/mike929/food/large/IMAG0572.jpg (http://imageevent.com/mike929/food)
***Quinoa ( pronounced Keen-wah ) - Mother grain......SEED *****
http://photos.imageevent.com/mike929/food/large/IMAG0591.jpg (http://imageevent.com/mike929/food)
*** ummmmmm...sweets - brownie, red velvet, pb and jelly and orange dreamsickle ****
http://photos.imageevent.com/mike929/food/large/IMAG0589.jpg (http://imageevent.com/mike929/food)
***Longhorn PorterHouse, sweet potatoe***
http://photos.imageevent.com/mike929/food/large/IMAG0587.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 09:57 AM

**** the stash -missing is Genomyx HEAT ***
http://photos.imageevent.com/mike929/food/large/IMAG0593.jpg (http://imageevent.com/mike929/food)
*****Steak and Quinoa****
http://photos.imageevent.com/mike929/food/large/IMAG0594.jpg (http://imageevent.com/mike929/food)
***Italian wheat wrap****
http://photos.imageevent.com/mike929/food/large/IMAG0606.jpg (http://imageevent.com/mike929/food)

mike929

05-18-2011, 10:02 AM

mike929

05-18-2011, 10:04 AM

http://photos.imageevent.com/mike929/food/large/IMAG0545.jpg (http://imageevent.com/mike929/food)[/QUOTE]

http://photos.imageevent.com/mike929/food/large/IMAG0546.jpg (http://imageevent.com/mike929/food)[/QUOTE]

http://photos.imageevent.com/mike929/food/large/IMAG0547.jpg (http://imageevent.com/mike929/food)[/QUOTE]

mike929

05-18-2011, 10:10 AM

http://photos.imageevent.com/mike929/food/large/IMAG0549.jpg (http://imageevent.com/mike929/food)[/QUOTE]

http://photos.imageevent.com/mike929/food/large/IMAG0550.jpg (http://imageevent.com/mike929/food)[/QUOTE]

_Smitty_

05-19-2011, 07:16 AM

get at it, mike!

i'm here for the food porn :D... everything looks damn tasty.

what's the training and cardio setup look like for you?

mike929

05-19-2011, 07:39 AM

steak/mac&cheese/broccoli

http://photos.imageevent.com/mike929/food/large/IMAG0607.jpg

Yakisoba noodles with added ground chuck,and stir fry veggies
http://photos.imageevent.com/mike929/food/large/IMAG0609.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0610.jpg

Blended CC/strawberries/blueberries/bee pollen/BSN protein - the goal was to freeze it and see what the consistency was going to be ( thinking a sorbet ) but didn't freeze long enough

http://photos.imageevent.com/mike929/food/large/IMAG0611.jpg

mike929

05-19-2011, 07:48 AM

get at it, mike!

i'm here for the food porn :D... everything looks damn tasty.

what's the training and cardio setup look like for you?

Thanks Smitty...i'll do my bestest

basically i work out 5 days a week. I'm not a very structured persone when it comes to specifics. But most of the basic excerises.

arms
legs - squat, press, extensions
chest
back - deads,rows,pull downs..etc

well after being inspired by post made by cavermeulen (see below) - i will kick up my cardio. Prior i was only doing 5mins pre ( for warm up ) and 5 to 10 post ( all in the range of 140-155 bpm ). I will also do cardio on "off" days, well cardio/ab work.

http://forum.bodybuilding.com/showthread.php?t=134507511&highlight=proud

_Smitty_

05-19-2011, 08:13 AM

Thanks Smitty...i'll do my bestest

basically i work out 5 days a week. I'm not a very structured persone when it comes to specifics. But most of the basic excerises.

arms
legs - squat, press, extensions
chest
back - deads,rows,pull downs..etc

well after being inspired by post made by cavermeulen (see below) - i will kick up my cardio. Prior i was only doing 5mins pre ( for warm up ) and 5 to 10 post ( all in the range of 140-155 bpm ). I will also do cardio on "off" days, well cardio/ab work.

http://forum.bodybuilding.com/showthread.php?t=134507511&highlight=proud

holy sh't! that inspires me and i'm only at 16% body fat... that is a phenomenal transformation.

absolutely increase that cardio... 15 mins. total on training days only will have only a slight, if not barely noticeable overall effect.

consider HIIT at all? sprint, balls out for a minute, walk a minute, etc. i successfully cut from 250/20% to 190/12% with HIIT... and a jump rope.

so buy a jump rope. :D

mike929

05-19-2011, 08:26 AM

holy sh't! that inspires me and i'm only at 16% body fat... that is a phenomenal transformation.

absolutely increase that cardio... 15 mins. total on training days only will have only a slight, if not barely noticeable overall effect.

consider HIIT at all? sprint, balls out for a minute, walk a minute, etc. i successfully cut from 250/20% to 190/12% with HIIT... and a jump rope.

so buy a jump rope. :D

yea, i will definitely increase cardio...i was going to anyway..but it would be great to have noticeable improvement by the mid point pics.

as fare as HIIT i had thought about it but i read that cavermeulen did not do HIIT as to perserve muscle...so i'm on the fence about it...regardless cardio is getting bumped up

mike929

05-27-2011, 05:22 AM

Some food shots

More Yakisoba noodles with added veggies and ground chuck

http://photos.imageevent.com/mike929/food/large/IMAG0618.jpg

Updated Stash pick

http://photos.imageevent.com/mike929/food/large/IMAG0002.jpg

The Alton Brown cast iron cooking method
http://youtu.be/3yX1Q3x9Cs4

http://photos.imageevent.com/mike929/food/large/IMAG0004.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0005.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0006.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0007.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0008.jpg

Sorry for large pic..just wanted to see how big the orginial would be - pics taken from EVO - not as great as others on here..but it will do
http://photos.imageevent.com/mike929/food/IMAG0009.jpg

mike929

06-06-2011, 06:23 AM

more food pics

gyro salad
http://photos.imageevent.com/mike929/food/large/IMAG0619.jpg

bacon and chicken breast
http://photos.imageevent.com/mike929/food/large/IMAG0621.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0624.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0625.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0627.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0633.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0634.jpg

mike929

06-06-2011, 06:27 AM

i'm hitting up Stone Mountain on off days and on the weekend when i can.

http://photos.imageevent.com/mike929/2011weightloss/large/IMAG0630.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/IMAG0629.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/IMAG0631.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/IMAG0632.jpg

mike929

06-06-2011, 06:35 AM

http://photos.imageevent.com/mike929/food/large/IMAG0011.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0014.jpg

chicken breast omelet
http://photos.imageevent.com/mike929/food/large/IMAG0015.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0016.jpg

Protein pancakes with Krusty's mix and added blueberries
http://photos.imageevent.com/mike929/food/large/IMAG0018.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0019.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0020.jpg

Prestonmayne

06-06-2011, 07:06 AM

train hard! wish ya the best

mike929

06-06-2011, 08:50 AM

train hard! wish ya the best

thanks man...only way to get results is to put in the work

mike929

06-13-2011, 07:11 AM

Well tomorrow will be MIDWAY pics....can't wait to see all the great progress from the other contestants

no self pics yet....but i have food....hahaha

1 pound three cheese FuddRucker's burger..i could do without the bun and make this a salad with the toppings

http://photos.imageevent.com/mike929/food/large/IMAG0639.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0640.jpg

Protein blueberry pancakes and eggs

http://photos.imageevent.com/mike929/food/large/IMAG0642.jpg

Love me some PHO

http://photos.imageevent.com/mike929/food/large/IMAG0636.jpg

Ground Sirloin patty,broccoli and cheese

http://photos.imageevent.com/mike929/food/large/IMAG0644.jpg

mike929

06-13-2011, 08:54 PM

just took these.....10lbs lighter 238 to 228..no real change otherwise...**** just got real...i'm gonna bring it home for the remainder of this challenge...i know others have done an awesome job thus far...my hats off to you...eveyone keep up the good work

http://photos.imageevent.com/mike929/2011weightloss/large/front2.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/leftside.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/rideside.jpg

http://photos.imageevent.com/mike929/2011weightloss/large/back2.jpg

mike929

06-21-2011, 04:08 PM

random gym shot - i have no lats

http://photos.imageevent.com/mike929/food/large/IMAG0646.jpg

ok back to the food...haha

steelcut oats - slow cooked with vanilla extract and cinnamon
http://photos.imageevent.com/mike929/food/large/IMAG0649.jpg

broiled marinated chicken breasts (vidalia onion dressing), nan, spinach, grilled onions and cheese
http://photos.imageevent.com/mike929/food/large/IMAG0657.jpg

Eggs for tuna fish salad
http://photos.imageevent.com/mike929/food/large/IMAG0662.jpg

Leg quarters were on sale...browning them and then into the oven
http://photos.imageevent.com/mike929/food/large/IMAG0663.jpg

oven love
http://photos.imageevent.com/mike929/food/large/IMAG0665.jpg

mike929

06-27-2011, 06:02 AM

more oats - mixins - golden raisins, SF banana creme jello, Strawberry Vasolate

http://photos.imageevent.com/mike929/food/large/IMAG0025.jpg

Open face tuna fish sandwich with spicy mayo, sweet and hot pickled peppers, tomatoes and cheese

http://photos.imageevent.com/mike929/food/large/IMAG0668.jpg

breakfast - baked leg quarter and salad(with egg,cheese and tomatoes) french dressing

http://photos.imageevent.com/mike929/food/large/IMAG0669.jpg

mike929

06-30-2011, 07:42 AM

ummmm, more food

groud sirloin,onions, shredded mixed cheese, rice

http://photos.imageevent.com/mike929/food/large/IMAG0029.jpg

gyro salad

http://photos.imageevent.com/mike929/food/large/IMAG0030.jpg

I don't have a mixer, so i have not attempted sludge...so i figured i would make protien ice cream.....contents = bananna myofusion, 3 golden kiwi and coconut milk

http://photos.imageevent.com/mike929/food/large/IMAG0031.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0032.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0033.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0036.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0035.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0037.jpg

mike929

06-30-2011, 07:43 AM

http://photos.imageevent.com/mike929/food/large/IMAG0037.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0038.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0039.jpg

mike929

07-08-2011, 07:03 AM

a couple of food pics

gyro salad
http://photos.imageevent.com/mike929/food/large/IMAG0051.jpg

breakfast - tuna fish with 3-4 eggs, sweet/hot peppars, spicy mayo and Ezekiel Bread
http://photos.imageevent.com/mike929/food/large/IMAG0052.jpg

2lb - meatloaf
http://photos.imageevent.com/mike929/food/large/IMAG0056.jpg
http://photos.imageevent.com/mike929/food/large/IMAG0057.jpg

_Smitty_

07-08-2011, 07:07 AM

mike929

07-08-2011, 07:12 AM

love stopping in for the food pics. :D the beef on that gyro salad is calling my name... you didn't make that, though, right? that's cafeteria food?

and congrats on dropping the 10 lbs., mike... keep focused, dude!

Thanks Smitty...this is more of a food log..haha. I should post these in the meals eating now thread.

yea 10 pounds is cool...i know others have lost more...depends on if fat is being replaced by muscle...anyway the journey continues

oh and the salad is from a Greek Restaurant i go to on lunch sometimes

_Smitty_

07-08-2011, 07:24 AM

Thanks Smitty...this is more of a food log..haha. I should post these in the meals eating now thread.

yea 10 pounds is cool...i know others have lost more...depends on if fat is being replaced by muscle...anyway the journey continues

oh and the salad is from a Greek Restaurant i go to on lunch sometimes

that makes sense... the tray/styrofoam plates threw me a bit.

don't be afraid to post up some recipes from time to time... hint, hint. ;)

mike929

07-08-2011, 07:53 AM

that makes sense... the tray/styrofoam plates threw me a bit.

don't be afraid to post up some recipes from time to time... hint, hint. ;)

haha, recipes..hahah..i wing it most of the time or find a recipe and do it "my" way

the meatloaf was a small take on Alton Browns - http://www.foodnetwork.com/recipes/alton-brown/good-eats-meat-loaf-recipe/index.html

mike929

07-14-2011, 06:10 AM

couple of food pics

Sam's Club - big bags of Broccoli

http://photos.imageevent.com/mike929/food/large/IMAG0060.jpg

meatloaf and broccoli/cheese

http://photos.imageevent.com/mike929/food/large/IMAG0059.jpg

Cornish Game Hens - getting injected and seasoned

http://photos.imageevent.com/mike929/food/large/IMAG0061.jpg

Rotisserie love

http://photos.imageevent.com/mike929/food/large/IMAG0062.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0063.jpg

http://photos.imageevent.com/mike929/food/large/IMAG0064.jpg

mike929

07-15-2011, 11:11 AM

http://photos.imageevent.com/mike929/food/large/IMAG0065.jpg

mike929

07-27-2011, 09:02 AM

Chicken breast, nan and spinach
http://i1125.photobucket.com/albums/l594/mrmike929/IMAG0068.jpg

Large bowl of PHO
http://i1125.photobucket.com/albums/l594/mrmike929/IMAG0026.jpg

2 beef patties and 1 johnsonville bratwurst patty
http://i1125.photobucket.com/albums/l594/mrmike929/IMAG0034.jpg

mike929

08-16-2011, 07:20 PM

ending pics.....not that great of a change....i plan to add updated pics to this thread in the continuing months

363194336319533631963363197336319833631993

MITCHAPAL00ZA

08-17-2011, 12:39 PM

wow man you are an awesome cook. all your dishes look excellent.

mike929

08-17-2011, 12:48 PM

wow man you are an awesome cook. all your dishes look excellent.

thanks man....i try....cooking is just trail and error...if you want to see some good eats check this out http://forum.bodybuilding.com/showthread.php?t=134083171

Planky

08-17-2011, 05:45 PM

I like your taste in food man

mike929

08-17-2011, 06:09 PM

I like your taste in food man

Thanks