230 to 202 Progress Pics!!!!!

**Laduem88** · 03-08-2011, 01:56 AM

My first Cut was during summer 09' (http://forum.bodybuilding.com/showth...hp?t=118454941)

This time around I really wanted to gain strength (mainly on my bench) and maybe add a little more mass (sucks i don't do deadlifts or squats anymore due to an injury and am afraid of getting injured again). I gained tons of strength on all my lifts (focused on increasing bench) and kept all the strength i gained (lost some strength on shoulder lifts for some reason).

I was also really sick of eating my same old healthy food so basically it was a dirty bulk and I ate whatever i wanted but made sure i got at least 300g of protein and 300g of clean carbs on top of all the junk i was eating (ice cream, chinese food, pizza, bbq, cookies....etc)

Time Span: Mid December to Early March...so about 11-12 weeks

Anyways here are the pics. (I really need to get someone to take the pics for me like the last time)

**BrOTimE** · 03-08-2011, 01:58 AM

gjdm looks good bro

**fittofattofit** · 03-08-2011, 03:23 AM

Dropped 28lbs of fat and kept all of your muscle mass!
Quite full and bloated in the first pic at 16-18% bodyfat and showing loads of definition at 10-11% in the last pic and looking 'dry'
Great shaped pecs. Big shoulders and traps.
How much did your bench increase between the first and last pics?
Nice strong looking physique now - great job!

**BDub15** · 03-08-2011, 08:15 AM

Good goin bro!! Your lookin rad for beach season!! Congrats!

**evenitoutplease** · 03-08-2011, 08:34 AM

Looking ripped man. Well done, amazing how you managed to keep a lot of the muscle mass.

**Brierley** · 03-08-2011, 08:38 AM

Looking swole brah, awesome job.

**RaggittyAnne08** · 03-08-2011, 09:16 AM

Look awesome man

**Laduem88** · 03-08-2011, 09:43 AM

Originally Posted by fittofattofit

Dropped 28lbs of fat and kept all of your muscle mass!
Quite full and bloated in the first pic at 16-18% bodyfat and showing loads of definition at 10-11% in the last pic and looking 'dry'
Great shaped pecs. Big shoulders and traps.
How much did your bench increase between the first and last pics?
Nice strong looking physique now - great job!

you really think im only 10-11% in the last pic? bro i had no pump and had veins coming up the side obliques and could see veins in my chest/quads

**krazy44** · 03-08-2011, 09:47 AM

Nice job man! What did your diet look like: how much of a deficit, any specific way of eating etc. ?

**Laduem88** · 03-09-2011, 12:19 PM

Originally Posted by krazy44

Nice job man! What did your diet look like: how much of a deficit, any specific way of eating etc. ?

dont really count calories just followed the same carb cycling diet i always do but added a little more fats and carbs in meals to add some extra calories to try to maintain the muscle and strength i gained

**Laduem88** · 03-09-2011, 12:21 PM

Originally Posted by fittofattofit

Dropped 28lbs of fat and kept all of your muscle mass!
Quite full and bloated in the first pic at 16-18% bodyfat and showing loads of definition at 10-11% in the last pic and looking 'dry'
Great shaped pecs. Big shoulders and traps.
How much did your bench increase between the first and last pics?
Nice strong looking physique now - great job!

i forgot to answer your strength question. well i dont really do flat bench and instead do decline barbell which i like much better because it takes stress off your shoulders and works more muscle fibers in your chest. anyways before i bulked i could only do 275x4-6 and couldent do 315. after i bulked i could do 275x11, and 315x4-6...you have to realize though after my first cut (summer 09) i still followed my carb cycling diet and i came to a realization that even though i will be able to maintain what i had, my strength will not go up even if i still trained hard and heavy because i wasnt getting the calories and carbs i needed to really gain. so dirty bulking really shocked my body and helped me gain strength /weight

**Big_Carphuna** · 03-09-2011, 12:46 PM

Originally Posted by Laduem88

you really think im only 10-11% in the last pic? bro i had no pump and had veins coming up the side obliques and could see veins in my chest/quads

Dude, you were low teens at most in your first pic, not 16-18%. You see the shape of your abs, lots of vascularity, and way too much definition in your delts to be more than 13% in the first pic. I'd say well sub 10 in your last pic for sure...

Last pic is where I want to be in about 8 weeks, great physique!

**ToeSpeed** · 03-09-2011, 12:49 PM

Great work!

**elgatito71** · 03-09-2011, 12:53 PM

nice job op... in the last pic bf% 9 oh 10 keep up the good work..

**Milone79** · 03-09-2011, 12:56 PM

Originally Posted by Big_Carphuna

Dude, you were low teens at most in your first pic, not 16-18%. You see the shape of your abs, lots of vascularity, and way too much definition in your delts to be more than 13% in the first pic. I'd say well sub 10 in your last pic for sure...

Last pic is where I want to be in about 8 weeks, great physique!

^^THIS Good job OP!

**Laduem88** · 03-09-2011, 01:08 PM

Originally Posted by Big_Carphuna

Dude, you were low teens at most in your first pic, not 16-18%. You see the shape of your abs, lots of vascularity, and way too much definition in your delts to be more than 13% in the first pic. I'd say well sub 10 in your last pic for sure...

Last pic is where I want to be in about 8 weeks, great physique!

yea i hold my fat all in my stomach (that first pic was a good pic for me considering what i looked like). it sucks, but yea 8% forsure. did legs yesterday and my vasuclarity was crazy on my quads. i really dont want to get too much cutter, i just want the skin on my midsection to be a bit more tighter and thinner...this has by far been the easiest cut because since i was sick iv had zero appetite or cravings...i cheated once during my cut this time around and it was with sushi

**fitistheway** · 03-09-2011, 02:32 PM

Lookin beast bro

**JerG** · 03-09-2011, 02:40 PM

Nice. You should keep cutting to like 190 I think.

**Laduem88** · 03-11-2011, 10:22 PM

Originally Posted by JerG

Nice. You should keep cutting to like 190 I think.

no way, im not competing so there is no point stressing my body and going below the 8-6% range. Also I want to keep the size/strength I put on over this bulk. I'm going to try and maintain this for now and then maybe bulk again if I start getting sick of eating healthy and wanting to gain strength.

**Aerogauge** · 03-11-2011, 11:20 PM

I was thinking around 8% in last pic, all cut up and killer vascularity!

**GlutesBrah** · 03-12-2011, 12:24 AM

dam sick progress yo

**Obese2Beast** · 03-12-2011, 01:01 AM

Good progress overall. Massive traps man! Any specific movements that you use rather than the ole' shrugs?

**Infinite23** · 03-12-2011, 01:03 AM

Looking great dude. keep on going!

**Laduem88** · 03-12-2011, 01:53 AM

Originally Posted by Obese2Beast

Good progress overall. Massive traps man! Any specific movements that you use rather than the ole' shrugs?

rack pulls man! i also love deadlifts but dont do them anymore

**Animall** · 03-12-2011, 03:03 AM

Great progress OP!

You're done a carb cycling? How's that look like? (100gr - 150gr- 200gr- repeat?) GOOD JOB however!

**Laduem88** · 03-12-2011, 03:11 AM

Originally Posted by Animall

Great progress OP!

You're done a carb cycling? How's that look like? (100gr - 150gr- 200gr- repeat?) GOOD JOB however!

Thanks man!

well my original was 500g - 0g (keto) * 2 days straight - 120-150g *4 days straight - repeat

i now do a hybrid of that since i don't need to really cut anymore

**pummel** · 03-12-2011, 03:28 AM

great work! what's your chest routine?

**Laduem88** · 03-12-2011, 11:55 AM

Originally Posted by pummel

great work! what's your chest routine?

decline bb: 3 warm up sets, 3 working sets
incline db: 3 sets
hammer strength machine: 2 sets
cable flys

**bigboybigtits** · 03-12-2011, 01:41 PM

looks like you got a slight case of gyno my man, better get that checked out.

**Laduem88** · 03-12-2011, 02:10 PM

Originally Posted by bigboybigtits

looks like you got a slight case of gyno my man, better get that checked out.

yea its sucks, iv had it my whole life.

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