Lost 30lbs in 14 Weeks...My Transformation

bwelch1985 · 07-26-2009, 02:52 PM

--The day before I began dieting...at this point I weighed 195lbs...

--Here we are 9 days out from my very first show...weighing ~169lbs...

bwelch1985 · 07-26-2009, 02:53 PM

--These are some random pics I took w/ good lighting about 3 weeks pre-comp...

bwelch1985 · 07-26-2009, 02:57 PM

--And finally, here I am onstage at the 2009 Stewart Fitness and Bodybuilding Championships...

Novice Class 2nd Place!...the winner actually went on to take the OVERALL!

So, there you have it! My first transformation! Now its time to BULK! I'd like to step on stage MUCH leaner next time and w/ significantly more muscle mass...judges and fellow competitors told me my primary focus this offseason needs to be chest...so that's just what I'll be doing...

I'd love to hear any comments or critiques you guys might have on how I can become a better bodybuilder...I'm not the least bit sensitive and I'm open to hear the good and the bad regarding my physique! and yeh...I know my tan was TERRIBLE LOL

kennywagoner · 07-26-2009, 03:03 PM

damn nice man i think if your abs were more defined you would have won u had the best legs out of anybody on that stage thats all i kept looking at killer legs man keep it up

DannyboySC · 07-26-2009, 03:27 PM

brother I was at the show you did, you looked awesome

_Brock Landers_ · 07-26-2009, 03:33 PM

wow, awesome job

exothermic · 07-26-2009, 03:34 PM

thats a novice show bro??... all them guys u posted on that stage look good no homo

davecassin · 07-26-2009, 03:39 PM

Quote:

Originally Posted by kennywagoner

damn nice man i think if your abs were more defined you would have won u had the best legs out of anybody on that stage thats all i kept looking at killer legs man keep it up

x2 killer legs

Great job man, thanks for sharing.

RUGBYplaya4LIFE · 07-26-2009, 03:59 PM

some tough competition there and you still nailed 2 place congrats! your quads definitely look superior to the others.

Derekreader · 07-26-2009, 05:47 PM

In the relaxed pic (before the last), the guy on the left looks like he's never worked his legs.

Nice progress man, great quads.

bwelch1985 · 07-26-2009, 06:11 PM

Quote:

Originally Posted by leanway

gjdm. post ur diet and any cardio?

For the most part I stuck to the basics...oatmeal, chicken breast, sweet potatoes, cottage cheese, peanut butter...but I tried to fit in something tasty almost every day

I used Laynes article at the top of the contest prep section to formulate my daily calories and macros...

For cardio I only did 1 HIIT session, (12, 15 second sprints) usually on the stationary bike, and 1 LISS session (35-45 minutes) on the stepmill each week

Quote:

Originally Posted by kennywagoner

damn nice man i think if your abs were more defined you would have won u had the best legs out of anybody on that stage thats all i kept looking at killer legs man keep it up

I am soooo dissapointed in my abs! I've never given them any attention and it shows LOL...I always just assumed they would come out once I got lean enough but apparently I've actually gotta put some effort into developing them :/

Quote:

Originally Posted by DannyboySC

brother I was at the show you did, you looked awesome

Thats awesome man! I remember seeing your pics on the contest prep boards a couple months ago...you did the SC State right? You looked great dude. Where do you train?

Quote:

Originally Posted by _Brock Landers_

wow, awesome job

thanks man

Quote:

Originally Posted by exothermic

thats a novice show bro??... all them guys u posted on that stage look good no homo

Yeh..but this was an untested NPC show, so there were lots of great physiques in ALL classes...I still don't understand why that one guy decided to do the novice

...he ended up winning the whole damn show...did he really have to take away my first place trophy? haha

Quote:

Originally Posted by davecassin

x2 killer legs

Great job man, thanks for sharing.

thanks man...I've never been very strong in any lower body lifts, but I'll put out as much effort and intensity as ANYONE when it comes to leg training.

Quote:

Originally Posted by RUGBYplaya4LIFE

some tough competition there and you still nailed 2 place congrats! your quads definitely look superior to the others.

Thanks a lot brutha! I believe I was the only natty in the class actually! The other guys were all talking about diuretics and how dry they were backstage while I'm sittin there chuggin water!

Quote:

Originally Posted by Derekreader

In the relaxed pic (before the last), the guy on the left looks like he's never worked his legs.

Nice progress man, great quads.

Quads definately carried me in this show...Hopefully next year (or possibly the year after that) I can bring an upper body that matches!

Thanks for the comments everyone! Anyone got any critiques? Don't try to spare my feelings, I've got thick skin

kneedamage · 07-26-2009, 07:40 PM

Chest and abs are lagging, you got absolutely shredded, though. Nicely done.

Surftex363 · 07-26-2009, 07:46 PM

Yeah, im gonna agree. You have a rad body (no homo) but your abs are hurting you.

at least you know your weakness now and when you fix it, you will wreck some serious shop.

WhistleTips · 07-26-2009, 09:38 PM

Great job. You look way younger than 23 for some reason.

Also looking through your log I noticed you cut with fairly high carbs.

How much cardio / if any did you during that time?

How fast did you lose the weight? What did you shoot for / week ?

EDIT: Just saw the cardio post.

VirusTi · 07-26-2009, 09:45 PM

Good stuff man! nice and cut

bwelch1985 · 07-27-2009, 03:12 AM

Quote:

Originally Posted by kneedamage

Chest and abs are lagging, you got absolutely shredded, though. Nicely done.

I feel like I could have gotten significantly leaner if only I'd given myself more time for the diet....next time I'll definately start no less than 20 weeks out.

Quote:

Originally Posted by Surftex363

Yeah, im gonna agree. You have a rad body (no homo) but your abs are hurting you.

at least you know your weakness now and when you fix it, you will wreck some serious shop.

Thanks a lot man...I guess I always just figure abs got hit hard enough from compound movements (squats, deads, rows)...but apparently mine have been completely inactive! lol...but I'll be hittin them 2-3 times a week this offseason so hopefully I'll have SOME definition next time I diet down

Quote:

Originally Posted by WhistleTips

Great job. You look way younger than 23 for some reason.

Also looking through your log I noticed you cut with fairly high carbs.

How much cardio / if any did you during that time?

How fast did you lose the weight? What did you shoot for / week ?

EDIT: Just saw the cardio post.

I get that a lot...babyface FTL

....

My carbs didn't get below 250 grams/day until I was about 4 weeks out actually! Really I only had to lower my calories a few times (all in the last few weeks) over the course of the entire prep...weight loss was consistently 1-2 lbs a week (7 the first week) so there was no need to change it really..

Quote:

Originally Posted by VirusTi

Good stuff man! nice and cut

Thanks man! I can't wait to do it again and put this conditioning to shame!

fittofattofit · 07-27-2009, 06:17 AM

Looked great at 3 weeks out. Killer quads and hammies

safi connection · 07-27-2009, 06:31 AM

ey bro, lookin good. at the bf you looked like you were tho i would expect abs to be popping wayy more. they just look under-trained tbh, do you work them at all directly/

GilletteFusion · 07-27-2009, 06:50 AM

Sick back and legs bro. How long you been training?

bwelch1985 · 07-27-2009, 09:28 AM

Quote:

Originally Posted by fittofattofit

Looked great at 3 weeks out. Killer quads and hammies

had to get at least a few pics w/ some favorable lighting LOL

Quote:

Originally Posted by safi connection

ey bro, lookin good. at the bf you looked like you were tho i would expect abs to be popping wayy more. they just look under-trained tbh, do you work them at all directly/

To this point I've been VERY lazy w/ ab training...I've always heard guys say "I don't worry about training abs, they just come out when I diet down."...well, that didn't work for me!

...I'll be hittin them hard this offseason though, so hopefully they'll have more 'pop' next time I diet down...

Quote:

Originally Posted by GilletteFusion

Sick back and legs bro. How long you been training?

Thanks man...I've been training upper body for about 2 years and legs for 1 year...they were naturally kind of big so, at the time I didn't really want them to get any bigger LOL...

safi connection · 07-27-2009, 09:59 AM

^
ah that would be the reason then. hit those weighted situps and your abs will be looking sick in no time!

ruds55 · 07-27-2009, 12:15 PM

nice cut bro!!! What tanning lotion were you using, you look a shade yellow compared to the other guys on stage???

marmadogg · 07-27-2009, 12:22 PM

Fantastic job!

Stay Strong!

bwelch1985 · 07-27-2009, 02:43 PM

Quote:

Originally Posted by safi connection

^
ah that would be the reason then. hit those weighted situps and your abs will be looking sick in no time!

I definately will. Thanks man!

Quote:

Originally Posted by ruds55

nice cut bro!!! What tanning lotion were you using, you look a shade yellow compared to the other guys on stage???

Actually I got spray tanned (Jan Tana tanner) by a guy named Marion Benton...the color was awful and splotchy (tbh it looked kinda green in person

)...anyway, turns out Marion is one of the judges at the show! He better not have docked any points on the scorecard for color

Quote:

Originally Posted by marmadogg

Fantastic job!

Stay Strong!

Thanks man!