Almost 2 years and 15lbs later...

I haven't been on here lately, and honestly it's probably because I haven't made much progress. I have nobody to blame but myself for that, and my undying love of sweets. Anyways, I'll start out with some photos of where I was almost 2 years ago, ending with my most recent shots.


Bad shot, I know:


~5 months into working out:


A few months later:


And these were posted before. I was at 155lbs, these few were back in July:



And on to my most recent, up to 160lbs:



Thanks for looking.

im always really impressed with your cmp threads.  You somehow seem to always get more muscle and lose or not gain any fat at tha same time...Im curious as to what your diet is like.

Anyway very very nice.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Heh, as I said, my diet over the past months has been my weak point. That's the one downside of living with my sister, there is always sweets laying around the kitchen. I get bored a lot and go up there and snack.

Other than that, I eat 5 meals a day, try to keep them between 400 and 500 calories, keep fat to a minimum and always have plenty of protein. I try to stick to getting 40% of my calories from protein, 40 from complex carbs, and the rest from fat. To be honest, I rarely eat vegetables, and a good portion of my diet comes from protein bars/ready to drink shakes. I'm managing a GNC store, so that stuff is pretty damn cheap to me.

As for training, I do 3 days on, one off. Chest/tris/abs for day 1, back and bi for day 2, and legs/shoulders for day 3. Sometimes I go back at night for cardio or HIIT. Sometimes I do cardio on my off days. I think that's a big part of it, is keeping the workouts and routine varied.

You look way bigger in your final pics! And if you go all the way to the top and look at your first pic the difference is amazing, good job!!!!!

holy **** phil. didn't even notice you got so big.     

You must be a midget if you are 160lbs

V,
    You're the Clipart Photoshop GOD!

 

As always, nice photoshop work.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Haha, shut the hell up dude. What is your problem? Photoshop? Yeah, man, that's exactly what I did.

So in those last pictures what kind of lights do you have?  I'm assuming that's your bathroom, standard bathrooms have florescent lights, four foot in length and white in color.  Even if you decided to go green and get those swirly energy saving lights, you would not get that metallic industrial color that your pics have.

Your pictures are touched up.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Ever heard of white balance? See that camera that is in my hand? Yeah, that has several white balance settings. It even lets me shoot in B&W!

You think I "airbrushed" my photos so that I have "perfect" skin?

If you have any comments other than something to do with photoshop, please feel free. Otherwise, your arguments hold no water here.

edit: Just because I don't use flash and wash out the picture like most people do, does not mean I PS'd my photos to make it look like...what, I have larger muscles and more definition than I really do? Get over it, and learn to take better photos. Maybe you wouldn't be so quick to shout out "Photoshop!"

I was just commending you on your skillz is all.  I don't care what you do with your pictures, or how you look.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

dude... nice work! very nice work... you have completely transformed....

Whats your height?

Yea mayne nice work.... You look like you should be in the movie 300 in that last pic .... Solid gains !!!

So you workout 3 or 6 times a week ?? didnt really get your explanation up there

3 days on, one day off. I don't work out any set days of the week.

And I am 5'10", stingray

Damn..Your 155 pics impressed me when you put them up..Now you look like a beast! Perfect size and leanness in my opinion for sure! What calories do you aim for? Maintenence?Slightly above I'd like to know. Also what type of cardio do you include I'd imagine that helps you out a considerable amount. I'm looking to start cardio again..Tips would be good. I'm looking to get like you are at 155.

Great progress man!

Also How big are your biceps flexed, they look very big but could be due to you being very cut!

hey man nice work you're ripped dude and got some nice mass!!! idk what the **** that guy was on about photoshop, dont pay attention to that.

Genetics and Regiment at its finest.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

motokouk


Damn..Your 155 pics impressed me when you put them up..Now you look like a beast! Perfect size and leanness in my opinion for sure! What calories do you aim for? Maintenence?Slightly above I'd like to know. Also what type of cardio do you include I'd imagine that helps you out a considerable amount. I'm looking to start cardio again..Tips would be good. I'm looking to get like you are at 155.

Great progress man!

Cardio is extremely varied. Sometimes I do 10 minutes on the treadmill after my workout, keeping my heart rate at ~135 and altering the incline/speed. Sometimes I run a mile or two after a workout. Sometimes I don't do any cardio. Sometimes instead of a heavy weight day, I do a crossfit workout. Or, on days I am feeling really good, I do 2-3 crossfit workouts until I can't move anymore, hah. I think crossfit, and a lot of the exercises and combos they have shown me has been one of my biggest helps here. If I don't know what to do for a workout, or I need to get back to the gym and do another workout, I look on crossfit.com and pick something that looks fun. If it's not fun, I don't want to do it, so that is important. Example, one of my favorite workouts:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

motokouk


Also How big are your biceps flexed, they look very big but could be due to you being very cut!

I don't honestly know. I will have to measure them and report back.

He could easily be 5'10 - 5'11 at 160.    His BF% is around the 5% range or under.   I have friends this size the size, its all an illusion.    But it does look bad ass, the most of the people on this forum who are 185 - 190lbs are around 15% BF, This guy is around 5% at 160 which means he may only have about 10 - 12lbs less muscle then the same guys who are his height that out weigh him by 20 - 30lbs.  


Great Job buddy!  Nice physique, keep going with it and maybe you can do a show.   187lbs would be a good show weight for you if you could clean bulk in the next few years.   Most guys will cut from 220lbs just to get to that level and they won't be able to maintain the low BF%.   So keep on going! you have the genetics for this and your only going to progress over the years.

Thanks man. I actually did think about doing shows a bit. I don't really know where to start though. I know I need to get bigger, and that's going to take some time.

Actually you could do it now..  or really soon.   add about 10 lbs more muscle.   Depends on the weight class.  I think Middle weight is like around the 170's range.  I know light heavy is like below 190 or something..  It all depends on the show though.  Talk to some guys at the gym or go on bodybuilding.com 

 Ace! Thanks for that dude! I'm thinking I definitely need to get some cardio in. Dropping fat right now which is going ok but feel I need some cardio so I can keep my calories a little higher so to not sacrifice any muscle that i've got. Will check that link out. Looks a whole lot more fun that jogging for 20mins or so. I'd say go for a contest like IBB said or modeling could be a possible route? You shouldn't waste what you have for sure.

ok not to sound stupid here but how do you use the crossfit site? It's confusing the hell outta me!

on the front page the workout of the day is posted. They do 3 days on, one day of rest.

 on the left side there is links for exercises/demos where they have many videos showing you how to do each one, and proper form as well.

Amazing progress pal, after seeing your first 2/3 pictures i thaught not bad not bad, but didnt expect what came next! you look awesome, really, just about perfect if you ask me.

If you keep going, add more mass but maintain a good bodyfat % like you are, you'll just look better and better and better, good luck pal!

How old are you btw?

21

I see a huge difference, keep up the good work bro. 

24, 6'1" 230lbs........

I need to get my diet down and i'll become a beast!

5'10 and 160?  Can we see legs?