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Shave your legs and they'll look much bigger. ****ing insane cut man!

what the **** is up with your waist in this pic?O_O


awesome transformation man, I'd be happy to look half as good as you :(

With 'as lean as before' I meant looks-wise. If you take a look at where he was 3 years ago, you'll notice he had practically no fat at all in his body and looked malnourished. Adding some fat on...

Let's assume his BF was 5% at 110lbs, that's 5.5lbs of fat. Now, if he had 20lbs of fat at 180lbs of weight, his BF % would be...11. He looks leaner than that but the point still stands; his bodyfat...

Where exactly is the problem? I have no idea how you define lean body mass, but I'm sure OP has put on some fat too. It's just not very noticeable given how skinny he's been, and given the amount of...

Great physique! Lean but not yet very muscular. Keep bulking slowly(assuming you want to be bigger. I'd probably be happy to maintain a shape like that, lol) so you'll see every new pound of muscle!...

Biceps look pretty big. Chest and back are lagging bigtime I think. Keep an eye on your calories and lift hard!

Damn you look big as hell and still so lean. Chest might be lagging a little but your shoulders(and everything else) look insane!

Care to share your workout program?

Your 'before' pic looks like me currently and you say you hadn't even worked out before that was taken :(


You've put on a lot of muscle mass, especially shoulders and chest look great. And best...

Great job! Your before pic is horrible but you're on the right track now. Try putting on a little more mass and don't be too afraid of gaining fat, you can diet it off later if needed. Another 20lbs...

The whole "20-30g of proteins at once" rumor is bs. A bigger meal takes longer to digest but a majority of the proteins will be put in use either way. Can't find a link right now but enough studies...

Looking pretty good. Not super muscular or anything but your arms seem quite thick and you definitely do have some muscle mass there. Just lift like now, try to hit as heavy weights as you can(with...

...am I missing something here?


Your progress looks good so far. Try not to lose too much muscle mass though so you'll have something to show off when you're done.

Your avatar pic is insane. Are you really just 180lbs? No homo but that physique gets me all moist.

Veiny shoulders look sick. Looking awesome man!

I have the exact same problem. I've always had a similar(though, bigger) lower belly flab and it's ****ed up. I don't have much fat covering the upper abs but there's an inch of fat on the lower...

Your physique in the earlier pic(November 2009) is what I'd love to look like one day. Your physique now is what I'd kill for. Impressive work!

Jesus christ you're massive. Arms, shoulders, chest, traps...everything looks huge. Do you just clean bulk or also cut here and there? Your bodyfat still seems really low.

Looking solid. Pretty damn lean and your arms seem huge in that back picture. Really nice muscle definition too. I'd lie if I said my pants didn't get moist.

How much bigger is the other arm? It's quite normal that your weaker arm/side is less muscular than the stronger. My left arm has always been about 1cm(0.4 in) smaller than the right one, and my left...