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Tuesday

Diet & Nutrition
6:00 AM
Protein shake
9:00 AM
6 oz. turkey and 1 slice wheat bread
12:00 PM
6 oz. chicken
3:00 PM

Monday

Diet & Nutrition
6:00 AM
Protein shake
9:00 AM
Apple, Protein bar
12:00 PM
6 oz. chicken and 1 cup of rice
3:00 PM

haha. sorry man, i didn't even see that! you've had quite a transformation yourself!

Thanks for the feedback maryland man. Yeah, I want to feel comfortable during spring break to take my shirt off in front of friends. haha, I'm working on the "hot" date for formal, lol...but if I...

To give a little background...
I've always been the heavy kid. Ever since a very young age, I was made fun of being "bigger" than a lot of kids. In high school, I began lifting after a chest...

Hey man, I don't post very often. You're looking really thick for a 17 yr. old. Your body is great for what you do! I'm a thrower...very undersized...so I see the whole "strength for what you...

Ok, here's the deal. I'm probably not the most "repped" member or whatever, but i do read quite a bit of info on the forum. I want to lose fat but maintain muscle (or at least as much as possible)....

I take 2 Flax See Oil caps and 2 Fish Oil caps with my 1st, 3rd, and 6th meals. Today was a good day. Felt alright. I'm just about to go to the gym. After that, I have three job interviews. Wish...

Ok, I just got back from school. I'm leaving to go try and find a job, lol. As for more than two whole meals a day...not I CAN'T do better than that. I'm a student who has to be at school at 630AM...

Today I weighed myself. Same scale as last time and at the same time as last week, and it read 234...which means I lost 4 lbs. I know most of it is water, but I'm sure some of it is fat, and that's...

Wow. Thanks for all the responds and stuff. This will sure help me keep on task. I'm one week into my cut already (I weigh myself tomorrow morning...which will start the second week). I probably...

Right now, my macro breakdown is something like this:

Calories: 2142
Protein: 234grams
Carbs: 150
Fats: 30-40

Yeah, 5 miles yesterday burned about 780calories I think is what the machine...

That's cool that we we're in the same boat. I'm a huge fan, lol, with the olympic dream and all. I'm going to compete next year in college...that's really what this weight loss is about. Sure,...

I have a new goal. I want to be 200lbs. or less at Christmas time. It was brought to my attention by a guy named Eric who said my goal was unrealistic. The more I thought about it, the more I...

Monday- Chest Workout
1. Flat Bench Press 4 x 10,8,6,4
2. Cable Crossovers 4 x 10,8,6,4
3. Decline DB Press 4 x 10,8,6,4
4. Seated Flys 4 x 10,8,6,4
5. Chest Dips 4 x 10,8,6,4
Abs:...

Here is my normal diet for every day of the week. Keep in mind, I'm a student, so 6 meals can be tough.

6:00AM- Protein Shake (24g. protein/6 egg whites/8oz. milk)

9:00AM- 2 Protein Bars...

So here’s my story, short and sweet. I’m a senior in high school and all my life, I’ve been “husky” (a nice way to say fat). My dad was severely overweight for most of his life (he just had surgery...

Here's what I'd say:
READ READ READ. This website is amazing for beginners. Read everything you can (articles, forum topics, stickies). I'd need more stats (height/wt./bf) to help you more, but...

Hey man,
Inspirational progress thus far. I'm starting a cut cycle this monday and was noticing we're at about the same level. I bulked up to 230, and now want to cut down to 190-200 lean. I was...

Your diet looks good but you really should up the cardio. Two days a week isnt enough to really burn the fat. I'd do about 4 cardio sessions 30-45 min. per week. I'm sorta in your boat, because I...