Diet Finally Finished!!

**HeliumTwoPlus** · 10-08-2011, 05:46 PM

Sup brahs

Been dieting for the past ten weeks...it was just for fun really. I started it in memory of zyzz (RIP) and I feel I would have made him proud with my newly acquired aesthetics. I also wanted to see what I looked like at a low BF%. I'm pretty happy with the results and I am now considering competing NPC Teen in the spring/summer...

Ran EC stack for the past ~6 weeks of the total 10 weeks (via Bronkaid). Did cardio for like the first week and realized that I could manage without it so I haven't done any since then.

I'm 19, 5'7", weighed 157.2 this morning (lowest I've been in like 3 years), all my measurements are on my bodyspace if you're curious. I dieted down from 185.

I did a simulated 'peak week' this past week as well. Probably could have turned out better since this was probably one of the most stressful weeks I've gone through in a while (prelims + physics major lol).

If I had competed, I probably would have wanted two-three more weeks of dieting. I could use some input here though since I don't know lol.

Anyways, here are the results:

A pic to give you an idea of where I started:

(Obviously looked a lot bigger in clothes then than I do now LOL)
This was after a chest workout I assume since I look pretty pumped.

And now....the finished product!

I'd love to hear anyone's input on what my strengths/weaknesses are and what I need to work on. I'm always looking to improve! Thanks.

Zyzz would have been proud

**cdeffenbaugh** · 10-08-2011, 06:02 PM

good job bro

**HeliumTwoPlus** · 10-08-2011, 06:26 PM

thanks man, any tips on what I need to bring up?

**cdeffenbaugh** · 10-08-2011, 06:27 PM

no just keep doing what your doing bro

**dabul2003** · 10-08-2011, 07:28 PM

i dont see any pics!

**HeliumTwoPlus** · 10-09-2011, 09:11 AM

Originally Posted by cdeffenbaugh

no just keep doing what your doing bro

alright haha

Originally Posted by dabul2003

i dont see any pics!

notsureifsrs, there are like 8 pictures that all show up for me lol

**TREZi** · 10-09-2011, 09:16 AM

Dont see pics eighter brah

**HeliumTwoPlus** · 10-09-2011, 09:24 AM

Originally Posted by TREZi

Dont see pics eighter brah

You guys seriously aren't seeing pics? Is there any reason why I can? And the first poster to respond? Should I reupload with another image hosting site?

**DrTorpedo** · 10-09-2011, 09:32 AM

Originally Posted by HeliumTwoPlus

You guys seriously aren't seeing pics? Is there any reason why I can? And the first poster to respond? Should I reupload with another image hosting site?

Yes, because I can't see them either.

**HeliumTwoPlus** · 10-09-2011, 09:34 AM

Originally Posted by DrTor****

Yes, because I can't see them either.

Ok, that's really weird. What image hosting site should I use?

**HeliumTwoPlus** · 10-09-2011, 09:44 AM

Ok just reuploaded them all on imgur, let me know if it worked.

**ZeusFG** · 10-09-2011, 09:53 AM

awesome. 'mirin quad striations. diet and routine??

**irishbarry** · 10-09-2011, 09:55 AM

awesome progress man, seems like u loss no muscle during your cut

**intra09** · 10-09-2011, 09:56 AM

Great definition, you obviously know what you are doing so just keep at it.

**EyalZamir** · 10-09-2011, 10:00 AM

looks like your right arm are much bigger than the left

**snoooks** · 10-09-2011, 10:04 AM

at what cals deficit u were those 10 weeks?

**HeliumTwoPlus** · 10-09-2011, 10:32 AM

Originally Posted by ZeusFG

awesome. 'mirin quad striations. diet and routine??

thanks man. diet and routine change all the time, but during my cut i relied mainly on eggs, whole wheat bread, natural cheese, skim milk, greek yogurt, protein shakes, chicken breast, tuna, olive oil, and diet soda. my routine for the last few months has been monday chest/shoulders/tris, tuesday back/bis/abs, wednesday legs, thursday chest/shoulders/tris, friday back/bis/abs. i ran power hypertrophy (layne nortons routine) all summer for about three months. i ran madcow 5x5 for like 15 weeks last fall/winter.

Originally Posted by irishbarry

awesome progress man, seems like u loss no muscle during your cut

thanks man. i probably could have kept my protein higher during my cut since i was only taking in about 180g a day but i suppose i maintained most of it.

Originally Posted by intra09

Great definition, you obviously know what you are doing so just keep at it.

appreciate it dude.

Originally Posted by EyalZamir

looks like your right arm are much bigger than the left

is the asymmetry really that apparent? its only like a 1/4 inch difference but if it's that obvious then i should definitely address it.

Originally Posted by snoooks

at what cals deficit u were those 10 weeks?

well its hard to say. my maintenance is rather high, it was about 3300 ish at the start of my diet. i started out around 2500-2700, and slowly went down to about 2100-2200 daily average. during peak weak it was probably 1800 average (which was honestly probably too low).

I did two refeeds a week for the past ~5 weeks. on normal days id do around 180g protein, 50g fat, 150g carbs (roughly), and on refeed days id do about 160g protein, 30g fat, and like 400g carbs.

**H1DROS1S** · 10-09-2011, 10:53 AM

really impressive. goal physique

**Ninjazn** · 10-09-2011, 11:35 AM

Holy fuark at your legs. Your entire physique is impressive, but I'm seriously mirin' hard at your legs.

Also you had diet soda while on EC? Isn't that not recommended?

**RubberGuard2010** · 10-09-2011, 11:47 AM

No weakness' there brah, just mass all over! Awesome condition!

**Pakoe** · 10-09-2011, 12:03 PM

Sweet lord, that's sick! Good job!

**oguy** · 10-09-2011, 12:53 PM

wow man you look fkn sick
your body is my goal now

**sha77ab** · 10-09-2011, 01:58 PM

Dude you've done a great work. Just what supplements did you take? And how much did you weigh at the first day of your diet?

**xLiddyx** · 10-09-2011, 02:15 PM

10 Weeks!?!?! wish I could rep bro!

**Blooms** · 10-09-2011, 02:37 PM

Freaking amazing for 10 weeks

**HeliumTwoPlus** · 10-09-2011, 04:38 PM

Originally Posted by H1DROS1S

really impressive. goal physique

Originally Posted by Ninjazn

Holy fuark at your legs. Your entire physique is impressive, but I'm seriously mirin' hard at your legs.

Also you had diet soda while on EC? Isn't that not recommended?

Originally Posted by RubberGuard2010

No weakness' there brah, just mass all over! Awesome condition!

Originally Posted by Pakoe

Sweet lord, that's sick! Good job!

Originally Posted by oguy

wow man you look fkn sick
your body is my goal now

Originally Posted by sha77ab

Dude you've done a great work. Just what supplements did you take? And how much did you weigh at the first day of your diet?

Originally Posted by xLiddyx

10 Weeks!?!?! wish I could rep bro!

Originally Posted by Blooms

Freaking amazing for 10 weeks

Thanks for all the encouragement everyone!!

Yes I had some diet soda on EC, which is not recommended, but I didn't notice any adverse reactions. This doesn't necessarily mean it's safe but it is what it is I guess lol

Supplements included jack3d (first few weeks only), creatine mono, opti-men, fish oil, protein+dextrose, xtend, EC stack, and occasionally 1,3-dimeth and BA with my creatine pre-workout. I weighed 185 when I started. Lost a lot of water pretty quickly in the first couple weeks though.

**HeliumTwoPlus** · 10-09-2011, 04:40 PM

Also, in case anyone is curious...my legs seems to be one of my strong points, and for years, the ONLY thing I really did was squat, and heavy. I seriously believe you can make huge progress with just squatting. I worked out at home for many years and didn't have access to a leg press or any fancy machinery. I ran smolov squat cycle twice and worked up to a 470 belted+wrapped squat this past summer.

edit: also worth noting that I squat VERY deep. as deep as I physically can for the most part, even on heavy sets (although I admit I do bounce a little off my hams/calves)

**nosix** · 10-09-2011, 05:07 PM

beast!

**JeffyDOS** · 10-09-2011, 05:07 PM

the king would def be proud...

**deltpecx** · 10-09-2011, 05:26 PM

Originally Posted by HeliumTwoPlus

I did a simulated 'peak week' this past week as well. Probably could have turned out better since this was probably one of the most stressful weeks I've gone through in a while (prelims + physics major lol).

If I had competed, I probably would have wanted two-three more weeks of dieting. I could use some input here though since I don't know lol.

I'd love to hear anyone's input on what my strengths/weaknesses are and what I need to work on. I'm always looking to improve! Thanks.

Great Job!

You might want to post this over in the Contest prep section;
http://forum.bodybuilding.com/forumdisplay.php?f=15

You'll get input regarding your questions.

I did a whole dry run diet the year before my first contest.
It helped greatly when the real prep came around.

What's the Bronkaid used for?

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