3 year transformation on DBB.com To most recent.

Well here it is.  Can't wait for another 3 year mark!

Attached Image(s)

Oh yeah the most recent shots are pre cut pictures, I started cutting 2 weeks ago.   I am going to try to get all the way down to 4 - 5% BF.  So I might cut all the way back down to 190 lbs.  MY bf was around 8 - 9% the last time around.

Those pics are 3 years apart? What's the size/weight diff bc I don't see much of a diff in the pics..well, your arms look diff in the mm but not so much in the front dbl bi.

Add me on facebook!

I see definite improvements. @ the last pic, your abs are starting to show. Let's see how it goes after the cut!

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

that's a 30lb difference between pictures.  Arms were 15 inches in the first DB and 16 3/4 in the second double bi.  

Hmm well i see a difference in the MM.. My collar bones were sticking out now it's covered by upperchest and front delts..  It's hard to find old shots to compare to because I always kept the camera up close.  I notice alot of people do that when they are skinny.  LoL

The difference is noticable.  You look about the same size in the last pic as you do in the first pic, only you look a lot more cut in the last pic.  That obviously means that you gained a fair amount of muscle.  Your lat width definately increased though. 

IMHO, you look best in the 2nd to last pic.  I never really liked the super ripped look.  It just looks bad to me.  Around 10% bodyfat looks the best to me.  I'm pretty sure that most on here will disagree with me though. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

well that's the problem.. see my shape is the same in the double bi,  if i stood next to my self id look like a giant.   The problem with bulking and having approx close to the same BF% is the shape of the muscles aren't all that different.   My lats suck right now they were way better when i was leaner with those last pictures i posted when I cut.  

When I cut down this time I want to drop to 5% so I can change the shape of everything.  8 more weeks

Keep banging the weights brother, 3 years is no small feat....nice progress.

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

Maybe people don't realize that theres two before and two after pics, because I see some pretty big differences.  Your muscles are a lot bigger in the second pictures and you can tell your arms were pretty skinny in the befores compared to the afters. Chest and shoulders are looking good, lats, well you know you want to work on them.  Looking pretty amazing though.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

brihead301


The difference is noticable.  You look about the same size in the last pic as you do in the first pic, only you look a lot more cut in the last pic.  That obviously means that you gained a fair amount of muscle.  Your lat width definately increased though. 

IMHO, you look best in the 2nd to last pic.  I never really liked the super ripped look.  It just looks bad to me.  Around 10% bodyfat looks the best to me.  I'm pretty sure that most on here will disagree with me though. 

Depends on the individual. 13%-15% looks best on me. I look well fed without much of the serratus visible. Doesn't suit me if I go too cut up or I will look skinny. Btw, I weight 75 plus/minus 2 kilos.
 
I showed videos of Jay Cutler and my folks were like, "is he suffering from any kind of disease? dont you dare to take those supps and become like him. " :D

Anbe Sivam. Period.

There is an inbetween stage of your cut when you shrink down but the other muscles aren't showing yet.   You may have made it to that and thought you were skinny

The in between stage IBB talks about I was stuck at when I started my cut at 204 lbs. I cut down to 185 and started noticing the only difference was I was looking skinnier and no muscle was showing so I quit and decided to add more mass.

Looking great on the progression though. I'm assuming those arms are around 17.5?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Nah man they were cold there too.  only 17 pumped they were 17 1/4 but cold they are only 16 3/4.  Regardless though it beats 13 1/2 from 4 years ago! lol.   LoL my freaking forearm is 13 1/2 now lol. 


Man you know honestly why I want to get to 5% ?  Because I don't have all the definition in my back like my friends do...  My back holds all my fat.  I am kinda embarassed to show a before and after on the back cause it looked way better before.   Ill have better pictures up in 6 - 8 weeks.  I just got to get under 200 lbs!! which seems like it's going to be a problem now.  Normally I can drop to 205 or 200 no problem but coming from 220 it seems to be alot harder!  I am only in week 3 of my cut though and these pictures were taken on week 2.   

Ill use a better camera next time also, I had my camera phone at a down angle and it doesn't take the best pictures.

For some reason or another you haven't acknowledged me in over a year (although I am pretty sure I know why). However, I will STILL give you a big old giant KUDOS! For the blood sweat and tears, and the results of your years of training.. Your looking good IBB!

Thanks for the compliment hardway.  I got alot of hard work right now though making this cut..  I haven't really been around to be honest.  I just kept hooking up with girls, eating and bodybuilding,  I also work alot..    at work I can glance at this but the 15min I have right now is about the only time I get to sit down.   I am really serious about this next cut, I can work with the clay I got!  It's good that I look the same size in the double bi picture being such a large difference in measurements and weight.  That just means I can cut into what I have and if I lose an inch and the muscle reshapes I might look pretty incredible.  Or I can over due it and lose too much muscle while cutting down.  
 
Anyway I am ready to shock my self or really dissapoint my self lol! I did damn good with the last cut though
 
 
 
This is where I was at my last cut incase anyone forgot.. So This is 20lbs under what I am right now :)  I want to go all the way back down to this weight, I am already lean so this time I am going to hit 5% for sure!!! I want to look insane and I want that waist down to 28 - 29 inches!

Attached Image(s)

How much cardio do you a week on a cutting cycle?

''If one is after quick results one never learns an art.''

Erich Fromm

Every Day boy!! and on the weekends twice a day!  When is the last time you seen a fat dude go from sprints then jump on the stair master then go back to sprints ? :)  It's all about that intense cardio.   Up the protein cut the carbs it's easy man.. so many people make a big deal out of it but usually they are lazy with the cardio.

IBendBarbells


Every Day boy!! and on the weekends twice a day!  When is the last time you seen a fat dude go from sprints then jump on the stair master then go back to sprints ? :)  It's all about that intense cardio.   Up the protein cut the carbs it's easy man.. so many people make a big deal out of it but usually they are lazy with the cardio.

i'm curious. do u do cardio on your leg days or do you do a 3 day split and manage to do cardio anyways?

Anbe Sivam. Period.

Can you give an example of a typical day's worth of food?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

So what type of cardio do you do IBB? Are you more of the marathon type or do you prefer HIIT type cardio?

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

I like interval training. Jog on the tredmil for 5min then hit the stair master for 2min fast pace, then back to tred mil for 5 min.  Everytime I hit the stair master though I will try to increase the time for a min.  I started at 2 now I am at 5 I will work it till it's at 10, I normally don't go past that though.   I train cardio the same way you would train weights to progress in strength. 


Meal 1 : Oatmeal + protein shake
Meal 2 : Turkey Sandwich + Cheese stick + cottage cheese + Almonds with dried fruit
Meal 3: Chicken, spinach, Brown rice
Meal 4: This is a rough one, I might throw in a can of chillie or sardines, I know canned food has alot of sodium I don't care though
Meal 5: Protein Shake + Tuna sandwich
Meal 6: Steak or chicken with pasta and some type of green leafy vegetable. 



I do that on my cut.. On my bulk I add in potatoes Pasta ground beef  I eat alot of pasta 3 - 4 times a day.  I cut out the protein and take out the cardio.  As soon as I see my abs going away I stop and cut.


That's pretty much the gist of it.  Looking for 5 - 10lbs of muscle a year.   Year 2 I messed up bad with all the drinking and lack of food. I probably only gained 3 lbs of muscle that year.  


Weight training I stick to 8 - 12 reps 1 min or a little more rest time.  I try not to rest too much.  I always add weight every set. 

Sounds like you got the diet part pretty nailed down.

This has been my typical day's worth of food during the last couple months:

7:30 am - 2 scoops whey w/1.5 cups whole milk & 1 bananna

12:00 pm - a big grilled chicken and broccolli hoagie (or sub or hero or whatever you guys call it), but I just eat the guts out, and I don't eat the bread

5:00 pm (pre workout) - 3 egg and cheese omellete

7:00 or 8:00 pm (post workout) - same as breakfast

I usually eat a snack somewhere in there too at around 3:00 pm like candy or something simply because I'm hooked on chocolate.

 But overall it's about 2000 cals, 60 g F, 130 g carbs, 230 g protien.

I've been pretty much floating around 190 lbs. for the last couple weeks on that diet. 

Then on weekends I get s***ty drunk, and do my best to maintain healthy eating, but it doesn't always go so well.
 
I basically avoid sugars and starchy carbs as much as possible, and I try to eat high protien foods, and never skip meals.

***sorry for the thread hijack***

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

it's all good man.  Just try to keep the strength up and don't lose the weight too fast!