First time posting pics. 2 year progress C/C welcome

[easyman1211]

Hello all,

I have been lifting on and off for about 5 years now. I started at about 155lbs I am now at 185. At one point I hit 190 but I had put on too much b/f.

Tips on how to lose some b/f while keeping the mass would be appreciated.

also bf estimates would be welcomed

And thanks for all that you guys post on this board. Keeps me motivated.

me at ~170 in 2006


Today at 185

[willgetbig]

1st pic is my ultimate goal/look

well done

[ajs88]

15 pounds in 3 years is meh esp because you have a higher body fat too, you look great but slow progress from the 06 picture

[easyman1211]

Originally Posted by willgetbig

1st pic is my ultimate goal/look

well done

I figured some would prefer look 1. I was going for bulk at the time. Im happy with where I am at but I wish I had put on the weight more healthily. My bulk consisted on triple cheese burgers from wendys and such. Thanks for the compliment.

Originally Posted by ajs88

15 pounds in 3 years is meh esp because you have a higher body fat too, you look great but slow progress from the 06 picture

I never really had much structure to my routines and diets. I just ate and lifted. 190 came in about a year but I couldn't put on more mass without getting fat. So I've pretty much been stuck. Any links to programs to get BIG?

[Lunarisx718]

give us an example of your current diet and training. Def have a good base as seen in 1st pic. If we get you on a good diet you can drop 1-2 lbs a week of pure body fat.

[easyman1211]

Originally Posted by Lunarisx718

give us an example of your current diet and training. Def have a good base as seen in 1st pic. If we get you on a good diet you can drop 1-2 lbs a week of pure body fat.

Sup bud,

I rotate 4 workouts they dont fall on any particular day of the week.

Chest:
incline dumbell
flat barbell
flat fly
pec dec
cable cross

Shoulders
Dumbell press/miliarty press
clean and press
upright rows
raises lateral and front
machine shoulder press

back.
bent over rows
wide grip seated row
stiff leg deadlift
over head row on machine
lat pull downs super sets (wide followed by shoulder width underhand)
cable row with rope

Leg/arm
squats
lunges
ham machine
quad machine
misc curls and tricep presses

Diet is pretty much ANYTHING yesterday I had five guys burgers for dinner and pizza for lunch lol
I do my best to have a salad twice a week though

[baloo99]

Obviously the lifting protocol is in order, or else you wouldn't have achieved the solid base you currently sport. The diet... let's be honest, you know you're eating crap -lol. Seriously though, I usually adhere to John Berardi's 90% rule. If your diet is impeccable 90% of the time, the other 10% won't hurt you you wont ever each contest condition, but normal standards, sure). I'm willing to bet that if you eat every 2-3 hours, high protein, complex carbs or healthy fat meals (do more of the P+C meals earlier in the day, and shift ti P+F later on), and still had your one 'bad' meal, that you would tighten up. The hardest thing for me, is after I eat a crap meal, and my appetite is gone, making myself eat again 2 hours later so my metabolism doesn't downshift.

S