Mile High Boy's Journal

Okay I'm way overdue getting this posted but here it goes.
 
Major Goal: Enter a 45-50 year old Masters Drug Tested Body Building event in October of 2010.
 
Secondary Goal: Enter the open light heavy weight division at 178 lbs, this means going up against younger and bigger guys, but if I'm going to get on the stage might as well go for it.
 
Current Stats:
 
5' 8"
weight 205 lbs
estimated BF% around 15-17%
Chest 46"
Biceps 16.5"
Waist or should I say Waste?  37"
Thigh 24.5"
Calves 16"
Forearms 15.5"
 
Typical Diet Currently:
 
Breakfast-6 whole egss, 2 cups of oatmeal, vitamin pack and cup of coffee
 
mid morning snack-handfull of almonds, fruit (typically strawberries or apples or grapefruit) along with a Tigers Milk Bar...I just can't crush a protien drink at this time.
 
I w/o during my lunch hour between 11:30-12:30
 
Lunch-can of tuna and brown rice
 
afternoon lunch-protien shake
 
dinner-chicken/steak with potatoe and salad and perhaps some corn or another veggie
 
at 10:30 I'll crush a protien shake with peanut butter and bananna
 
From a few decent calorie counting websites I figure I'm getting about 150-180 grams of protien and decent amount of carbs.
 
My downfall is the weekends like so folks, I will pound a few beers and indulge in some bad eating.   I've started to corral this in and will cut this down to a minumum starting in October which will be the one year out date.
 
I haven't started with any regular cardio as I've been trying to bulk as much as I can but will start in the next week or so.   Probably 2-3 times a week with 30-45 minutes to start and see how that goes.   I have approx 30 lbs to drop in 13 months.   My goal is to slowly take it off and not put myself in a bad position where I'm forced to drop 15-20 lbs in the last month.   So I'll come up with some dates and weight goals.   Would like to be around 195 at the end of the year and 185 around June 2010.   Not sure if those are feasible but I got some inches to lose around the waist for damn sure.
 
Here is my current w/o, during the past year we have done some 5x5, some high rep/superset training but I've always had my best gains with a 3 day Split of Push-Pull:
 
We'll pick 2-3 exercises listed below by body part and switch it up, didn't want anyone think we were doing all of what is listed below.   We'll do a warm up set and then do 4 sets with the reps between 6-10, with increasing weight with each set.
 
MONDAY WORKOUT #1-PUSH 30-35 TOTAL SETS CHEST-TOTAL OF 12-15 SETS BENCH PRESS  DUMBELL PRESS  FLAT BENCH FLYS INCLINE BENCH PRESS INCLINE DUMBELL PRESS INCLINE FLYS DECLINE BENCH DECLINE DUMBELLS DECLINE FLYS CABLE CROSSOVERS TRICEPS 10-12 SETS CLOSE GRIP BENCH SKULL CRUSHERS-BARBELL SKULL CRUSHERS-DUMBELL TRICEP PUSH DOWNS OVERHEAD DUMBELL EXT PULL OVERS REVERSE CABLE EXTENSIONS CALVES  8 SETS SMITH MACHINE RAISES DUMBELL STRETCHES SEATED SMITH MACHINE RAISES
 
TUESDAY WORKOUT #2-PULL 38-43 SETS BACK-TOTAL OF 12-15 SETS FRONT LAT PULL DOWNS PULL UPS DUMBELL ROWS SMITH MACHINE ROWS BARBELL ROWS SEATED CABLE ROWS DEADLIFT GOOD MORNINGS W/BARBELL GOOD MORNINGS W/BENCH BICEPS-TOTAL OF 10-12 SETS BARBELL CURL EZ BARBELL CURL SEATED DUMBELL CURL INCLINE SEATED DUMBELL HAMMER CURLS CABLE CURLS RUBBER BAND CURLS FOREARMS-TOTAL 8 SETS FOREARM BLASTERS EZ BARBELL REVERSE CURL BARBELL SEATED WRIST CURL RUBBER BAND REVERSE HAMSTRINGS 8 SETS STIFF LEG DEADLIFTS HAMSTRING CURLS DUMBELL CURLS
 
WEDNESDAY WORKOUT #3 30-36 TOTAL SETS SHOULDERS 12-15 SETS FRONT MILITARY-BARBELL STANDING DUMBELL MILITARY DUMBELL FRONT RAISE BARBELL FRONT DRAGS STANDING DUMBELL SIDE RAISES ONE HAND CABLE SIDE RAISES BEHIND THE NECK MILITARY REVERSE PEC DEC BENT OVER RAISES QUADS 12-15 SETS SQUATS FRONT SQUATS LEG EXTENSIONS LUNGES LEG PRESSES TRAPS 6 SETS BARBELL SHRUGS DUMBELL SHRUGS
 
As mentioned I w/o during my lunch, we have a small gym at work (I work at the corporate office of Sports Authority) and its about 3000 sq feet, not a ton of equipment but we make do.
 
We train 5 days a week, Monday-Friday and take the weekends off.   I've read a ton about different splits but this seems to work for me and having the weekends off really helps with my busy schedule....wife and 2 kids who both play high school sports...meaning there is very little time on the weekends with the yard and house.
 
I started working out in October of 2008 and have lost 20 lbs.   Although lately I've been stuck at the same weight, not sure if that's because at the same time I have trimmed the waist I've increased my size every where else.   Clearly I have to clean up my diet and have more discipline on the weekends...which I will do now that I'm getting close to the year out date.
 
I've been happy with the results so far within the 11 months I've been back despites some set backs.   Turns out I had a hernia (second one I've had) when I started lifting again.   So that took about a month to recover from.   I'm putting up all time best with bench (315 lbs), squat (365) and deadlift (405 lbs) all at the age of 44.   My w/o partners are in their late 20's and I can hang with them and in some cases I'm a tad stronger.   My energy is pretty good most days and we rarely ever puss (sorry couldn't think of another term) out and go pretty darn heavy most days.   
 
I'm fortunate to have a gal who works with us who has done numerous BB events and won.   So she is mentoring me on diet, workouts and critiques my form on certain lifts.   She will be invaulable as we get closer to the event date.
 
 
That's about it for my initial post, I look foward to any feedback or "takes" anyone has.   I have posted some pics under Crtique My Physique" about 2 months ago and will post some more at the 90 day interval and will continue to do so as I go along.   I know JMS (?) is about my age and doing the same thing I and always read his threads and the feedback given.
 
Let me know if missed anything or wasn't clear.   I tried to read some other journals for the format but then tend to be all over the place.
 
Later and more to come........thanks

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"

    

MHB,
   Long time, man!  Looks like you're way ahead of me, especially considering your height!  Can't wait to see some pictures!  Good workin' out!  :)

JMBS


MHB,
   Long time, man!  Looks like you're way ahead of me, especially considering your height!  Can't wait to see some pictures!  Good workin' out!  :)

JMBS-yeah I've been wicked busy this summer but my w/o's are intense.   Still bulking as much as I can but will start to trend over to some cardio and reducing the waist.    Always enjoy reading your threads!

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"

    

MHB,
    I'm dyin' to see how you've progressed.  Get those pics up!  Good workin' out!  :)

9-8-09
 
Push Day
 
4 sets of incline bench 135/185/205 all for 8 reps, 225x6
 
4 sets of dumbell flys, 40 x 8 for 2 sets, 45 x 8 2 sets
 
4 sets of decline bench 135/225/225 x 8, 205 x 8
 
4 sets of close grip bench 135/185/205/185 x 8
 
4 sets of decline dumbell skull chrushers 35 x 8
 
4 sets of seated calves raises  225/275/315/405 x 8
 
4 sets of standing smith machine calve raises (don't have decent maching at work gym) 225/315/405/465 x 8
 
Not bad energy for laying off 5 days.

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"

    

9-9-09
 
Pull Day:
 
Wide Grip Pull ups 4 sets of 8
 
Dead Lifts 135x12, 225x8, 275x6, 315x4.....light day
 
Close Grip Pull downs on Smith Machine, 115x8 for 4 sets
 
Good Mornings with barbell 4 sets
 
Isolation Single Dumbell Curls on incline bench with 30's/35's/45's x8 for 4 sets
 
EZ Curl Bar Curls, 45x8, 60x8, 75x8, 95x8
 
Romain Deadlifts 4 sets of 135 x 8
 
Standing Hamstring Curls 40, 50, 60 & 70 for 8 reps
 
Decent energy after pretty hard w/o yesterday.  
 
Will try to get 30-45 minutes of cardio tonight, goal is to hit cardio 2-3 times a weekly and slowly take off the extra weight around the waist.

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"

    

9-10-09
 
13 months to contest
 
weight 210
 
Quads
 
Leg extenstions 4 sets of 8 reps, 45/90/135/180
 
Squats 8 reps x 135, 225, 275 and 315 (personal best)
 
Front squats 4 sets of 135 for 8 reps, first time I've done this in forever and really like the burn on the quads.
 
Delts
 
Smith Machine OH Press 4 sets of 8 reps at 105, 135, 155, 175 (going back to free weight next week)
 
Side Lateral 4 sets of 8 reps with 20lbs
 
Rear Fly/Raises (not sure what this is actually called) 4 sets, 8 reps w/15 lbs
 
Traps
 
Dumbell Shrugs 3 sets for 8 reps with 50 lbs dumbells, 60lbs and 75lbs
 
Barbell Shrugs 3 sets for 8 reps, 135, 225, 275
 
My energy has been up and down lately.   I like the push/pull w/o but doing deadlifts one day and the following day with squats is really taking a toll.   Can see some good results in my quads and upper back, decent thickness overall but a big layer of fat is covering up most of it.   Have to stick with the strategy of bulking and not seeing the muscle as much as I would like to.   Gave up basketball at work, this cut 10-12 lbs off me in about 3 months and my waist size went down 2-3 inches.   That's all gone now but again my overall thickness is undeniable.   Curious to see what my contest weight will be, was thinking of light heavy at 178, but if I stay around 210 might be tough.  
 
Also have my 90 day update of pics under Critique my Physique coming up the first week of Oct, should be interesting to see my results.
 
 
 

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"

    

9-11
 
Push with Chest/Tri's/Calves
 
Usually start with Inclines but wanted to see what I could do on the flat:
 
4 sets, 135x8, 185x8, 225x8, 275x4....not sure but that is close to my personal best.
 
4 sets of flys, 35x8, 40x8, 45x8, 45x8
 
Cable Crossovers, don't typically do this but it's Friday and my two w/o partners are dragging today...so am I to be honest, so going light isn't all that bad.
 
4 sets, 8x80, 8x90, 8x100, 8x100
 
Tricep
 
Close Grip Bench, 8x135, 8x185, 8x205 (feel a pop in outside shoulder uh oh) 8x135....luckily didn't feel this again the remainder of the w/o.)
 
Cable Push downs 4 sets 8x60, 8x70, 8x80, 8x80
 
Calves
 
Standing Smith Machine 8x135, 8x225, 8x275, 8x315
 
Seated Smith Machine (we don't have a calve machine at work so we have to make up calve work.   4 sets, 8x135, 8x225, 8x315, 8x405.
 
Overall decent w/o, still struggling with recovery but 2 days off should help.

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"

    

MHB,
   Good stuff!  Nice lifts!!  Can't wait to see the progress in the upcoming CMP!
Good workin' out!  :)

9-14
 
Pull Day, Back/Bi's/Hamstrings:
 
 
4 set of wide grip pull ups with weighted help, I can probably get 5-6 by myself but with all the extra weight just can't get more than that.
 
4 sets of deadlift, 8x135, 8x225, 8x275, 4x315......I can do more but have issues I think with my blood pressure dropping at my age (nice call Wetdawg).   Since I went lower reps with the 300 lbs+ I have felt much better during and after my back w/o's.
 
Close Grip Lat pulldowns on Smith Machine, 4 sets, 8x100, 8x120, 8x120, 8x120
 
Good mornings 4 sets with 45lbs barbell
 
Biceps.
 
Standing Single Dumbell using incline bench (like a preacher) 4 sets, 30lbs dumbells at 8 reps, 35lbs, 40 lbs, 40 lbs
 
Standing ez-curl bar, 4 sets, 8x40, 8x60, 8x80, 8x100....tough
 
Hamstrings
 
4 sets of Romain Deadlifts, 8x135
 
Standing Hamstring Curls 8x40, 8x50, 8x60, 8x70
 
Doing deadlift as the second exercise is very demanding, still have issues with recovery but trying to fight through it and have my body get used to heavy compound lifts in consecutive days...young bucks I w/o with are just fine...so I have to press on.  

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"

    

JMBS


MHB,
   Good stuff!  Nice lifts!!  Can't wait to see the progress in the upcoming CMP!
Good workin' out!  :)

Thanks man, my enthusiam lately has been touch and go.   I was getting a tad burned out just thinking about all that is involved competing about a month ago and just stopped visiting this site.   Thank god football is back.   My w/o's really never suffered just need to mentally check out from thinking about it so much.   Thanks for the words of encouragement, it truly means a lot to me.

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"

    

Mile High Boy

JMBS


MHB,
   Good stuff!  Nice lifts!!  Can't wait to see the progress in the upcoming CMP!
Good workin' out!  :)

Thanks man, my enthusiam lately has been touch and go.   I was getting a tad burned out just thinking about all that is involved competing about a month ago and just stopped visiting this site.   Thank god football is back.   My w/o's really never suffered just need to mentally check out from thinking about it so much.   Thanks for the words of encouragement, it truly means a lot to me.

This I can relate to. Last Month I was just going through the motions. I have had to remind myself that I'm still doing it going into 50 years old. Not many our age hit it hard and heavy. Stay motivated and remember we are in a rare crowd. Doesn't it make you feel good to know you can still walk into a place and command the room? If we were not lifting, we would be just another fat guy at the mall...LOL.
 
Keep it up! We are just getting started! The Stage is not just a dream, its a reality! Soon my friend!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg

Mile High Boy

JMBS


MHB,
   Good stuff!  Nice lifts!!  Can't wait to see the progress in the upcoming CMP!
Good workin' out!  :)

Thanks man, my enthusiam lately has been touch and go.   I was getting a tad burned out just thinking about all that is involved competing about a month ago and just stopped visiting this site.   Thank god football is back.   My w/o's really never suffered just need to mentally check out from thinking about it so much.   Thanks for the words of encouragement, it truly means a lot to me.

This I can relate to. Last Month I was just going through the motions. I have had to remind myself that I'm still doing it going into 50 years old. Not many our age hit it hard and heavy. Stay motivated and remember we are in a rare crowd. Doesn't it make you feel good to know you can still walk into a place and command the room? If we were not lifting, we would be just another fat guy at the mall...LOL.
 
Keep it up! We are just getting started! The Stage is not just a dream, its a reality! Soon my friend!

Wetdawg-thanks for the encouragement, you are correct re hitting it as hard at our age.   I w/o with 2 guys in the mid 20's and they look at me when I wait an extra 30 seconds between sets like I'm slacking.
 
"If we were not lifting, we would be just another fat guy at the mall...LOL. "
Now that was funny man!!!!!!
 
 

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"

    

9-16-09
 
Finally got a decent night's sleep but I'm still not feeling the enthusiam...thanks to JMBS and Wetdawg I know we have to fight through it and still hit it heavy.
 
Push Day
 
Bench 4 sets: 135x8, 185x8, 225x8 and 275x3....got 4 reps last week
 
Flat Bench Flys 4 sets, 2 with 35 lbs dumbells and 2 w/40's
 
Weighted Dips, 2 sets with 10lbs and 2 w/25 lbs
 
Closegrip on Smith Machine 4 sets, 135x8, 185x8, 205x8, 225x6...easier than free weight but the one bench we have was tied up.
 
Push downs 4 sets at 8 reps, 60 thru 90 lbs
 
Seated Calve Raises 135x8, 225x8, 315x8 (2 sets)
 
Standing Raises on smith machine 135x8, 225x8, 315x8, 405x8
 
May take a day off tomorrow but doubt it, need to get the fire back. 

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"

    

GET PUMPED UP!

Put together a mix of songs to get you pumped up before your lifts or find a video on youtube that gets you pumped up. Create a visualization routine. Think of images that inspire you. Image yourself standing on stage ripped to shreds, the bright lights and the crowd going crazy as you hoist your bodybuilding trophy over your head in victory.

You'd be amazed at the change in enthusiasm you can find in yourself with a 5-10 min mental prep routine.

GET SOME!

Add me on facebook!

rippedchick


GET PUMPED UP!

Put together a mix of songs to get you pumped up before your lifts or find a video on youtube that gets you pumped up. Create a visualization routine. Think of images that inspire you. Image yourself standing on stage ripped to shreds, the bright lights and the crowd going crazy as you hoist your bodybuilding trophy over your head in victory.

You'd be amazed at the change in enthusiasm you can find in yourself with a 5-10 min mental prep routine.

GET SOME!

GET SOME....DAMN RIGHT, the weird as I say that all the time.   You're right about music, w/o with ipod today but think the 3 days away from the gym recharged the batteries.   Thanks for the encouragment Ripped Chick.

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"

    

9-21-09
 
Quads/Delts/Traps Day
 
Both w/o partners were out today, took off Friday-Sunday and first day back after feeling very run down lately.  
 
Quads:
 
Leg extensions 8x45, 8x90, 8x135, 8x180
 
Squats 8x135, 8x225, 8x275, 6x315
 
Front Squats 4 sets 3x135
 
Delts
 
Seated Dumbell Presses 8x40, 8x45, 8x50, 8x55
 
Side Laterals Dumbells 4 sets of 8x15
 
Reverse Cable 4 sets of 60lbs
 
Traps
 
Barbell Shrugs  8x135, 8x225 for 2 sets
 
Dumbell Shrugs 3 sets of 65lbs
 
Decent energy for once, might use ipod more often vs blasting stereo at work.....

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"

    

9-24-09
 
13 months to contest and still bulking
 
*My boy came down with the Swine Flu on Tuesday, so we are all on major alert with Lysoling the entire house, now my girl has a cold.   Wouldn't ya know it I've been feeling odd the past few days.
 
PULL DAY
 
Back
 
Wide Grip Pull Ups for 4 sets
 
Deadlift 8x135, 8x225, 6x275, 6x315....not bad for feeling weird
 
Narrow grip lat pulls for 4 sets 100-170 lbs
 
Good mornings 3 sets for lower back with 45lb barbell....need to increase weight
 
Biceps
 
Standing Barbell Curls 8x55, 8x75, 8x95 for 2 sets
 
Seated Dumbell Curls 8x25, 8x35, 8x40 for 2 sets
 
Had to call it quits prior to hitting hamstrings as I'm off early today to go camping.
 
Okay energy for lack of sleep and the entire household being a germ pit.

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"

    

MHB,
    All the best for your family!  Hope your son gets better quick.

JMBS


MHB,
    All the best for your family!  Hope your son gets better quick.

^^^^^^ All that above. Get well fast!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg

JMBS


MHB,
    All the best for your family!  Hope your son gets better quick.

^^^^^^ All that above. Get well fast!

Thanks guys, turned out my 16 year old girl got the swine flu too....crazy.   Then some sad news, a co-worker (who was in her late 50's) died from complications of the swine flu yesterday.   Just crazy and makes you think about what is important.   Get busy living....one of my favorite quotes from a movie (Shawshank Redemption).    Word to the wise, wash your damn hands about 30 times a day now....the swine flu is making it's rounds and will be visiting a place near to you eventually.

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"

    

10-2-09
 
Well I had to lay off for about 5 days, both kids had the swine flu, I was fighting fatique in a wicked way.   Missed a few days, no flu symptons but slept about 40 hours within 3 day period.   Woke up today and feel great.
 
Quads/Delts
 
Leg Extensions
 
8x45, 8x90, 8x135, 8x180
 
Squats
 
8x135, 8x225, 8x315 (pr), 3x355 (pr)....very nice and 405 for reps is around the near corner, was close to this about 4 months ago and then pulled groin.
 
Front Squats
 
4 sets at 8 reps w/135.....very nice burn
 
OH Press w/barbell
 
8x95, 8x105, 6x135, 6x135......really need to work these in more regular, w/o partners both have shoulder issues and don't like to do these....screw that start hitting it hard boy!
 
Side Laterals with 20lbs dumbells, 4 sets of 8 reps with strict form...harder than it sounds
 
Rear Laterals.......4 sets of 80 lbs
 
Felt really good for being under the weather for so long and taking off a few days.
 
 

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"

    

Good to hear everyone is better!

Add me on facebook!

10-14-09
 
Haven't been updating my journal every day (work is crazy) but still hitting it 5 days a week.  
 
Push Day
 
Dumbell Incline Presses
 
8x35, 8x55, 8x65, 8x75....could go heavier but wanted to save something for flat bench
 
Flat Bench
 
8x135, 8x185 (felt like butter) 8x225, 4x275 then did a couple of negatives
 
Flat Fly's
 
8x35, 8x45 for 3 sets
 
Skull Crushers w ez curl bar
 
8x40, 8x60, 8x80, 8x95...getting pretty heavy
 
Tricep Pushdowns with rope to mix it up
 
8x50, 8x60, 8x70 for 2 sets
 
seated calf raises, 8x225, 8x315, 8x405 for 2 sets
 
standing dumbel calf raises 8x65 for 4 sets
 
That's all!   Going to take a week off in 10 days, been lifting again for a year and have missed a few days here and there but getting burned out and need a week away from the gym to recharge the batteries.   Will post some pics at the end of Oct since it's been 4 months since my first pics.   Getting bigger....212 lbs from 205 lbs in that time frame but my gut is huuuuuge.   Might do a small cut around the end of the year to see what results I get.
 
 

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"