Was failing at lifting for 3 months in these pics:
1 year, 6 months later:
Excuse some of the asymmetrical pics, I had a timer and had to pose quickly.
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Thread: **18 months of progress**
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01-03-2012, 03:18 PM #1
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01-03-2012, 03:25 PM #2
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01-03-2012, 03:36 PM #3
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01-03-2012, 03:37 PM #4
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01-03-2012, 03:53 PM #5
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01-03-2012, 04:09 PM #6
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01-03-2012, 04:18 PM #7
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01-03-2012, 04:19 PM #8
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01-03-2012, 04:20 PM #9
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01-03-2012, 04:29 PM #10
- Join Date: May 2007
- Location: Vernon Rockville, Connecticut, United States
- Posts: 298
- Rep Power: 249
should be mandatory to post diet, general workout program, and supplements with these progress pics...because you know everyone is going to ask anyways
STEP-BY-STEP: How to find your caloric needs and macros for a bulk, cut, or recomp.....
http://forum.bodybuilding.com/showthread.php?t=141685921&p=820083221&viewfull=1#post820083221
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01-03-2012, 05:25 PM #11
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01-03-2012, 07:22 PM #12
From the before pics, I bulked for a few more months, then cut. When I was bulking I tried to keep my calories around 3-3.5k and my protein at or above my body weight, simple as that. Of course, I made sure to get a good portion of my calories from eggs, chicken, tuna etc to keep my protien intake in check. The rest I got from foods like brown rice/bread/oats/milk. Cant give an exact diet cause it changed a lot.
Supplements while bulking:
Whey
Orange Triad (Multivitamin)
Fish-Oil
Creatine
Caffiene Pills/Occasional Pre-workout
As for cutting, I kept a very strick diet. Started off at about 2.5k calories and I tapered down as my weight loss stalled.
Great article on cutting by Layne Norton:
http://www.simplyshredded.com/layne-...ting-diet.html
I didn't do any special weight loss diet, just stick to the basics, stay strict, and keep lifting heavy even while you're cutting.
Supplements While Cutting:
EC Stack (Info: http://www.hotnfit.com/ecstack.htm) (Thermogenic/Muscle Preservation)Highly recommended
Lean Xtreme (Non-stimulant fat burner)
Creatine (Muscle/Strength Preservation) (Dropped creatine the last few weeks of cut, loss excess water weight and looked even better, while it helped preserve my strength/muscle while cutting)
Orange Triad
Fish Oil
Main thing about cutting is your mental strength, create a solid diet and routine, STICK TO IT, and you will see progress.
As for my routine while bulking I followed a simple bodypart split
Monday: Chest
Tuesday: Back
Wednsday: off
Thrusday: Shoulders
Friday: Legs
Saturday: Arms
Sunday: off
I also did Layne Norton's Power/Hypertrophy for a few months:
http://www.simplyshredded.com/mega-f...ated-2011.html
(Definitely recommend this program, saw great strength/size gains)
While bulking even when I was doing the bodypart split, I always made sure to start each workout with a heavy compound (ex. Bench Press on chest day, Squats on legs, Barbell rows on back, Barbell curl/Weighted Dips on arms, military on shoulders) which at trained I at a low rep range (ex 3x5, 1x5, 5x5) and tried to progress in weight weekly. We all know the importance of compounds.
While cutting I just went back to a bodypart split because I was most comfortable with that. And I kept the heavy compounds at the beginning of each workout and STILL tried to add weight every week and pushed myself. I gained strength for a good portion of my cut, then of course that stopped and I plateaued/lost a bit of strength, as my weight loss progress continued, which is expected when you cut. But I wasn't disappointed with how much I kept at all.
I finish cutting a few months ago and have been lean bulking.My log:
http://forum.bodybuilding.com/showthread.php?t=124090651
500+ (srs)
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01-05-2012, 09:55 AM #13
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01-05-2012, 10:06 AM #14
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01-05-2012, 10:52 AM #15
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01-05-2012, 11:04 AM #16
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01-05-2012, 02:19 PM #17
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01-05-2012, 02:23 PM #18
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01-05-2012, 04:30 PM #19
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01-05-2012, 05:02 PM #20
Awesome results! And I don't get the questions on "supplements". Not taking anything away from you but for those that question it I think at your age this transformation and more can be done in 6 months. Alot of cutting and adding some mass. You had a good base to start with.
Well done.Mark
Toronto
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01-05-2012, 05:18 PM #21
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01-06-2012, 12:29 AM #22
I took caffeine pills as a pre-wrokout. I think they are overall better than pre-workout supplements, same effects/cheaper/no extra useless ingredients. I tried a bunch of different pre-workouts and all I did was build a tolerance and have to use more and more and that **** is expensive.
My log:
http://forum.bodybuilding.com/showthread.php?t=124090651
500+ (srs)
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01-06-2012, 12:40 AM #23
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01-06-2012, 12:50 AM #24
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01-06-2012, 09:14 AM #25
- Join Date: May 2010
- Location: Fort Worth, Texas, United States
- Age: 33
- Posts: 82
- Rep Power: 182
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01-06-2012, 01:20 PM #26
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01-06-2012, 01:32 PM #27
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