Jhyaduck's Progress for 2009

[jhyaduck]

First off I want go ahead and say that I am natural and have been training for about 10 years now. Was always very consistent and dedicated to training but not so much the diet but I changed that this year.

I started my cut here in April where I believe I was around 14% bodyfat.



Here in May, I was sitting around possibly 9% bodyfat.





And now here I am in June with no idea what my bodyfat is at the moment but am extremely happy with what I see.











I am not done yet and will continue to improve upon my conditioning and will probably sit around 170lbs for a little while. I am very happy with my size at the moment, I feel that it fits my frame perfectly and if do decide to add on a bit more size it will be bits and pieces here and there as I see fit, not necessarily significant size to my whole body. So let me know what you guys think, I appreciate any and all criticism. I will probably update photos monthly.

[Kostabot]

Incredible. Big reps. Whats your routine like, if you don't mind me asking?

[Ehudd]

if you truely are natural, you have the best genetics i have ever seen

[ajs88]

lol either way you look fantastic, props

[jhyaduck]

Originally Posted by Kostabot

Incredible. Big reps. Whats your routine like, if you don't mind me asking?

No I do not mind you asking, it's pretty simple and effective in my eyes and I have never felt the need to change too much about it. I can't really describe it to you though, because I go into the gym not knowing what I'm going to do. I mean, I have an idea of what I will be doing. I have my preferred exercises for each bodypart and always stick to the same thing for the most part but the order in which I do the exercises and number of sets I do is what tends to change the most and I do that judging by how I feel at the moment in the gym. So I can try to remember everything I do over my next few workouts and report what I did here if that's what you'd like, that's the best way for me to show it really. One thing I can tell you is that I never go outside of 8-12 reps for anything. Always lifting heavy. And generally I will go for 3 sets per exercise but like I had earlier, that is subject to change at anytime in the gym if I feel that I did not perform that exercise to it's fullest.

Originally Posted by Ehudd

if you truely are natural, you have the best genetics i have ever seen

I mean I have no way to prove it or anything and really I'm not asking anyone to believe me, I just thought I'd go ahead and clarify that for whatever it's worth because I knew the question would come. I know you are not accusing me of anything and I truely appreciate your comment. I don't know about the best genetics, I just like to think I work hard.

[fit2kman]

thats incredible!
huge biceps...
huge chest...
and youre really cut!

[Kostabot]

Originally Posted by jhyaduck

No I do not mind you asking, it's pretty simple and effective in my eyes and I have never felt the need to change too much about it. I can't really describe it to you though, because I go into the gym not knowing what I'm going to do. I mean, I have an idea of what I will be doing. I have my preferred exercises for each bodypart and always stick to the same thing for the most part but the order in which I do the exercises and number of sets I do is what tends to change the most and I do that judging by how I feel at the moment in the gym. So I can try to remember everything I do over my next few workouts and report what I did here if that's what you'd like, that's the best way for me to show it really. One thing I can tell you is that I never go outside of 8-12 reps for anything. Always lifting heavy. And generally I will go for 3 sets per exercise but like I had earlier, that is subject to change at anytime in the gym if I feel that I did not perform that exercise to it's fullest.

Pretty much exactly what I'm doing at the moment. How many days a week do you train? I so a 4 day split, focussing on a body part a day eg back/bi, chest/tri, shoulders/traps/bi, legs/tri. Same rep range and same number of sets as you. Been training for a couple years, hoping to achieve somewhere near where you're at.

[ethical]

do you knnow how big your arms are?

[jhyaduck]

Originally Posted by ajs88

lol either way you look fantastic, props

Originally Posted by fit2kman

thats incredible!
huge biceps...
huge chest...
and youre really cut!

Thanks

Originally Posted by Kostabot

Pretty much exactly what I'm doing at the moment. How many days a week do you train? I so a 4 day split, focussing on a body part a day eg back/bi, chest/tri, shoulders/traps/bi, legs/tri. Same rep range and same number of sets as you. Been training for a couple years, hoping to achieve somewhere near where you're at.

I train 6 days a week. For the longest time I was on a 5 day split resting the 6th day and repeating on the 7th day. It would be split up as legs/back/chest/shoulders/arms. But as of a few weeks ago I changed to a 4 day split completely eliminating that arm day. I give shoulders their own day because they used to lag behind. Now they have caught up but I still like to give them their own day. I never work my traps directly, they respond too well to about anything so all the work they get now is indirect mostly from deadlifts. Now I did drop my arm day and I did add biceps to back day and triceps to chest day, but I also changed how I train them. I only do one exercise for biceps and one for triceps and the point is to really go all out and finish off that muscle with that one exercise after they have been getting all that indirect work from doing your heavy compound lifts from chest/back. I got this idea from how Kevin Levrone trains his triceps and thought I'd try it out and I can say that it feels more effective that everything I did when I had arm days.

[jhyaduck]

Originally Posted by ethical

do you knnow how big your arms are?

Cold and flexed they are 17, last time I measured them fully pumped they were 18 1/2 but that was a couple months ago when my bodyfat was a bit higher.

[XClassic10]

wow... holy **** is all i can say.

if u really are natural, your genetics are godlike.

[zub]

All natural!! INCREDIBLE !!

[Requisite 101]

Wow, speechless! What's your diet like for cutting?

[Staliyo_Lycan]

-speechless-

[William2003]

Outstanding.

[dannyboy27]

Goddamn your are really big, keep up the hard work man

[Wooden10Q]

You're gigantic man !!
reps on recharge

[Shadow_Man]

Look great man, good job.

[tiger04]

u should compete bro, just a thought!

[tyler247]

Originally Posted by tiger04

u should compete bro, just a thought!

amazing mate

[fxtrader777]

You look awesome, I will reach that level I hope

btw what is the size of arm? Is it more than 48cm. It looks huge. I mean in warmed up position

thanks

[debrovnik]

I would say with no doubt that that is the most aesthetic physique I have ever seen on BB.com - beyond awesome. Pure inspiration.

Saying that, I don't believe for a second that that is natural - I don't think anyone would, but who cares? It looks amazing!

[bojan]

Originally Posted by debrovnik

i would say with no doubt that that is the most aesthetic physique i have ever seen on bb.com - beyond awesome. Pure inspiration.

Saying that, i don't believe for a second that that is natural - i don't think anyone would, but who cares? It looks amazing!

x100

[IRISH23]

i would think your closer to 200 than 170. good job.

[jhyaduck]

Originally Posted by XClassic10

wow... holy **** is all i can say.

if u really are natural, your genetics are godlike.

Originally Posted by zub

All natural!! INCREDIBLE !!

Thanks!

Originally Posted by Requisite 101

Wow, speechless! What's your diet like for cutting?

Right now it's 2000-2200 calories a day, starting out when I was 200lbs it was around 2600-2800 so I made small adjustments as my weight went down. About 220g of protein and the rest of my calories come from whatever really. I don't really have a set amount of carbs and fats that I eat for the day it's just whatever I feel like eating and staying within that 2200-2400 calories. That being said, my diet looks something like this.

Meal 1:
1 cups oats with 1 scoop of whey protein (Myofusion by Gaspari Nutrition) (450 calories)

I usually go work out an hour after the first meal.

Preworkout:
White Flood (no calories)
Intraworkout:
Purple Wrath mixed with SizeOn (125 calories)
Post Workout:
1 scoop of whey (150 calories)

Meal 2:
I usually like to make pancakes for this post workout meal.
1 cup oats, 1 scoop whey, 4 egg whites, 1/2 cup maybe even a full cup of milk, a couple packs of artificial sweetener, and sometimes 1/2 of mixed fruit. (calories range from 400-500 calories for this meal depending on how much milk and how much fruit I use)

Meal 3:
6oz of chicken cooked on a skillet with no oil. I spray the pan with Pam spray and use some of this garlic seasoning I have and it tastes amazing.
1/3 cup brown rice (uncooked when measured) (450 calories)

Meal 4:
I've been making a lot of omlettes lately, they are amazing.
2 whole eggs, a little bit of milk (maybe 1/2 a cup), 1/4 cup of mozzarella cheese, mushrooms, onions, and tomato sauce.
6oz of chicken cooked the same as in Meal 3 but I do not add it to the omlette I eat it serperately. (altogether around 400 calories)

Meal 5:
I heard about sludge and it's my favorite meal of the day.
3 tablespoons of almond butter and 1 scoop whey. (about 450 calories)

Originally Posted by Staliyo_Lycan

-speechless-

Originally Posted by William2003

Outstanding.

Originally Posted by dannyboy27

Goddamn your are really big, keep up the hard work man

Originally Posted by Woodentengu

You're gigantic man !!
reps on recharge

Originally Posted by Shadow_Man

Look great man, good job.

Thanks

Originally Posted by tiger04

u should compete bro, just a thought!

I am strongly considering competing Naturally next year. One person who really inspires me is Layne Norton. Seeing all the respect he gets around here and his dedication to staying natural and his knowledge in the sport all really inspire me to want to do the same.

Originally Posted by tyler247

amazing mate

Originally Posted by debrovnik

I would say with no doubt that that is the most aesthetic physique I have ever seen on BB.com - beyond awesome. Pure inspiration.

Saying that, I don't believe for a second that that is natural - I don't think anyone would, but who cares? It looks amazing!

If you really feel that I have one the most aesthetic physiques around I truly appreciate as that my primary focus. I enjoy the challenge of trying to balance out every part of my physique and not just train for overall size.

Once again thank you all for your positive feedback so far, it is greatly appreciated.

Thank you all for all your positive feedback

[jhyaduck]

Originally Posted by fxtrader777

You look awesome, I will reach that level I hope

btw what is the size of arm? Is it more than 48cm. It looks huge. I mean in warmed up position

thanks

I really believe anyone who puts in the work can achieve this level.

My arms are 17 inches cold and flexed right now. I would like a little more size on them but overall I'm happy with them.

[Thomas_Uru]

Astounding hard work and dedication! Excellent job!

Chest looks really swollen!

[wecndo]

you look pretty damn amazing for that time and progress.

strange question, but when you drop bf %, why do your nipples get smaller. i've never really fully understood that.

[jhyaduck]

Originally Posted by wecndo

you look pretty damn amazing for that time and progress.

strange question, but when you drop bf %, why do your nipples get smaller. i've never really fully understood that.

My nipples have never changed, they are always small for me. The only thing that I can think of that can affect their size is temperature and that's only temporary.

[palepal]

damn man that is impressive... you look alot better than most people who use steroids... congrats, and like others have said you should def compete