Birthday Update @ 5 Months Before/After

**ahappfry** · 09-30-2010, 10:18 PM

Today is my birthday, 23, and I decided to show you guys the progress I've made in the past 5 months. Skies the limit! Keep at it friends!

**skullcrusher149** · 09-30-2010, 10:20 PM

Sup, Benn Jordan?

But seriously good progress dude. That is damn impressive. What's your height?

**saint sinner x** · 09-30-2010, 10:22 PM

Originally Posted by ahappfry

Today is my birthday, 23, and I decided to show you guys the progress I've made in the past 5 months. Skies the limit! Keep at it friends!

Not bad, but your abs and chest are lacking strongly

**ahappfry** · 09-30-2010, 10:27 PM

LMAO dude I'm BENN JORDAN!!!! Spot on man! Spot on! Rep++++++++++

**jjuncfan** · 09-30-2010, 10:28 PM

Great work so far! Can you tell us about your workout/cardio?

**Wooden10Q** · 09-30-2010, 11:16 PM

Great progress for 5 months !
You look much younger now, it's crazy

What do your friends tell you when they see you?

**ahappfry** · 09-30-2010, 11:27 PM

Originally Posted by jjuncfan

Great work so far! Can you tell us about your workout/cardio?

Thank you sir!

Workout:
5 Days a Week 2 Rest Days
I usually work out non competing muscle groups in a superset fashion. I try and keep my rest time to a minimum just to keep my heart rate up.

Cardio:
HIIT training 3 times a week
Always 10 minute warm up at 5.0mph on the treadmill before the work out
After if I'm not tired I'll usually keep a light jog for about 20-30 minutes
On my rest days I go biking or play a sport I like just for fun. I just do it cause I really get bored on those days.

Originally Posted by Wooden10Q

Great progress for 5 months !
You look much younger now, it's crazy

What do your friends tell you when they see you?

Lots of compliments from my friends and family, even strangers like the gas station guy lol. I had an alcohol problem that I couldn't kick for the life of me prior to starting this. Without their support I couldn't have made it happen. I'm happy to say I haven't had a drink in these 5 months or smoked another cigarette since as well. I don't miss it either and it turned out to be easier to kick than I thought. I've never been more in shape or motivated in my life. Bodybuilding really has given me my life back, and the drive that's helping excel in all aspects of my life. I love our sport.

**freenick** · 09-30-2010, 11:29 PM

Good work mate..

**CarlGN** · 09-30-2010, 11:34 PM

wow amazing progress man! definitely gave me some motivation to stick thru my cut

**ericcasas** · 09-30-2010, 11:44 PM

Way to shed the pounds, dude!!

**circusmidget** · 09-30-2010, 11:48 PM

Well f*ck me with a rusty butter knife; that's some serious progress. Nice job!

**Scythe69** · 09-30-2010, 11:54 PM

Great job man

**jroske88** · 10-01-2010, 12:01 AM

Originally Posted by saint sinner x

Not bad, but your abs and chest are lacking strongly

great work man indeed. I disagree think chest/abs coming along well, sharp obliques. keep doin what you doin bro

**Slim89** · 10-01-2010, 12:08 AM

Great job bro! You look much healthier now man, shed a good amount of fat and added some nice size and definition there congrats...now time to get shredded! Shoutouts to Hialeah btw I stay at Fontainbleu haha!

**Dexter3000** · 10-01-2010, 12:18 AM

Great progress man, congrats!

What was your diet like in these 5 months? Care to share any details on this? just curious. thanks.

Originally Posted by ahappfry

Thank you sir!

Workout:
5 Days a Week 2 Rest Days
I usually work out non competing muscle groups in a superset fashion. I try and keep my rest time to a minimum just to keep my heart rate up.

Cardio:
HIIT training 3 times a week
Always 10 minute warm up at 5.0mph on the treadmill before the work out
After if I'm not tired I'll usually keep a light jog for about 20-30 minutes
On my rest days I go biking or play a sport I like just for fun. I just do it cause I really get bored on those days.

**ahappfry** · 10-01-2010, 05:37 AM

Originally Posted by Slim89

Great job bro! You look much healthier now man, shed a good amount of fat and added some nice size and definition there congrats...now time to get shredded! Shoutouts to Hialeah btw I stay at Fontainbleu haha!

lol thanks man. back that up.

Originally Posted by Dexter3000

Great progress man, congrats!

What was your diet like in these 5 months? Care to share any details on this? just curious. thanks.

Month 1 - 3:
1500KL:
70P, 20C, 10F

Month 4:
2000KL:
40P, 40C, 20F

Month 5:
2500KL:
50P, 30C, 20F

As I physically start changing I adjust my needs. I burn about 2100-2200 now without even moving. So I really concentrate of on making a strong deficit while still getting enough nutrients to grow. About 200g protein a day right now. I'm not claiming this is the best diet ever it's just what works for me. Any input from you guys would be appreciated.

Supplements:
Whey Protein
Casein Protein
Monohydrate Creatine
Omega 3, 6, 9 Flax/Fish/Borage oil
Glucosamine

Supplements Cycled:
Animal Cuts
NO-Xplode
Jack3d (switched over from NO, and seen a significant increase in preformance)

**Dexter3000** · 10-01-2010, 07:11 AM

Thanks for sharing that. So you are still losing bodyfat at 2500 cals?

**DeathAtAFuneral** · 10-01-2010, 07:18 AM

You ate 1,500 calories for 3 months? Did you lose any muscle/strength during that time? And did you lose weight eating the 2,000 and 2,500 calorie months or did you gain weight? Great Job btw

**ahappfry** · 10-01-2010, 08:38 AM

Originally Posted by DeathAtAFuneral

You ate 1,500 calories for 3 months? Did you lose any muscle/strength during that time? And did you lose weight eating the 2,000 and 2,500 calorie months or did you gain weight? Great Job btw

Dude I was so weak and out of shape that I only got stronger those first three months. And yeah these past two months I've put on muscle weight while cutting the BF. I don't really focus on my weight as much as my BF now. I want to get to around 6-8% BF and then start a serious bulk cycle. But so far I'm still packing muscle. Just not as much if I were straight bulking.

**y0lked** · 10-01-2010, 08:41 AM

Chest isnt lacking that much, maybe upper chest. But arms looks hella good!

i guess this just goes to show +muscle -Fat = cardio!

**Peter-1** · 10-01-2010, 09:16 AM

good work man,you look so much better than before and younger too,well done

**Z Gatrel** · 10-01-2010, 09:29 AM

How are you testing your bodyfat? You look more like 12% in that last pic to me.

**ahappfry** · 10-01-2010, 10:43 AM

Originally Posted by Z Gatrel

How are you testing your bodyfat? You look more like 12% in that last pic to me.

the omron but I know it ain't all that accurate.

**WorkinProg6987** · 10-01-2010, 11:07 AM

Props to you! That's very impressive progress. How tall are you?

**ahappfry** · 10-01-2010, 11:51 AM

5'10"

**1skinny_dude** · 10-01-2010, 01:23 PM

Insane man, awesome job!!!!

**FMCMuscle** · 10-01-2010, 01:57 PM

Great job man

**SPEEED** · 10-01-2010, 04:11 PM

Awesome transformation, just awesome!

... Just do me a favor and don't grow that mustache back...

**germanyt** · 10-01-2010, 04:24 PM

Excellent progress man. Crazy 5 month transformation.

**bugzor** · 10-01-2010, 04:40 PM

Everything looks better in the last pic including facial hair

props +rep

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