swole210 down sized a bit!

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  1. Impressed would not even begin to cover it!

    Incredible job! Swole210...now it's Swole170


  2. Quote Originally Posted by thewilman View Post
    Impressed would not even begin to cover it!

    Incredible job! Swole210...now it's Swole170
    LMAO!! I was thinking the same thing to my self "It can't be swole210 anymore, I'm NO where near it" LOL! Thanks Bro
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  3. Quote Originally Posted by swole210 View Post
    Hey BigC! Well honestly, I really dont think I lost any size in my arms! Not muscle size anyhow, maybe just fat and water retention. I did not take any measurements before starting unfortunately, but I knoe my sleeves dont feel too much looser than they used to. And anyways, the arms look WAY BETTER and bigger when they are pumped now !
    I am very pleasantly surprised that I don't think I lost too much mass at all!! Strength has stayed very close to normal! I guess these anti cort, anti e type supps really do work!! By the way, good luck on your diet when you start it, and hopefully you will be posting up some pics in the near future that will blow mine out of the water!
    Thanks for the words of encouragement brother. I'll definitely be recording my own diet and putting the end results up for the benefit of our forum members, like you have done here. I agree your arms do like siick.

    I'm curious what your average weight loss per week was in terms of poundage, and how much of a caloric deficit you had yourself in.

    PS- that back double bi avy is KILLER

  4. Great work, fatty.

    Seriously - great job.
    Curious what your stats are. I'm about 175 lbs myself. Not sure how tall you are though.

  5. Quote Originally Posted by BigCasino View Post
    Thanks for the words of encouragement brother. I'll definitely be recording my own diet and putting the end results up for the benefit of our forum members, like you have done here. I agree your arms do like siick.

    I'm curious what your average weight loss per week was in terms of poundage, and how much of a caloric deficit you had yourself in.

    PS- that back double bi avy is KILLER

    Well I didn't guage the scale weight loss intially, but I have been guaging for a bout a month now. I weigh my self every Saturday morning before eating drinking anything. The average weight loss was about 2 pounds a week give or take. I am also weighing my self on Monday mornings before eating anything, to see how much weight I put on during my carb up. I have splurged a little too much on carb ups like 2 times by throwing in some junk food(Pizza ) etc., and have been disappointed because I added more weight than I wanted to. But by the end of the week, I was down another pound or two! So I guess it wasn't too bad, LOL!! As for calorie deficit......compared to what I was eating prior to me starting my diet...... a HUGE deficit!! Pizza, Taco Bell, Baskin Robbins, and things like that, REALLy tack on the calories! I was basically just trying to concern my self with the amounts of protein I was taking in, and keeping track of my carbs making sure they were low. The fats I was getting from Peanuts, Cashews, Almonds, Fish oil and CLA and didn't give it too much thaught.

  6. Quote Originally Posted by jmh80 View Post
    Great work, fatty.

    Seriously - great job.
    Curious what your stats are. I'm about 175 lbs myself. Not sure how tall you are though.

    Thanks for the positive feed back! ( even though you called me fatty , LOL!!) I'm 5'10" and am weighing around 171-172 right now. I will be lower though by the weekend when I am depleted of course. Havent taken any measurements, but I'm gonna grab a tape measure today, and take down some numbers. How tall are you , bro? By the way, that arm in your avy is looking pretty big and lean!! How big are your arms?

  7. Great job bro, you diet is somewhat of a CKD plan, correct? Thats what i gto from it all.
    Serious Nutrition Solutions Representative

  8. Quote Originally Posted by Distilled Water View Post
    Great job bro, you diet is somewhat of a CKD plan, correct? Thats what i gto from it all.
    Yeah, I guess you are right about that! I thought about the CKD, but just went with my own make shift diet. But other than me watching to see if I'm in Ketosis, I guess it is the same as a CKD! My goal was just to simply keep carbs low and from complex/ fiber filled sources, protien high, good fats moderate to high.

  9. Quote Originally Posted by swole210 View Post
    Yeah, I guess you are right about that! I thought about the CKD, but just went with my own make shift diet. But other than me watching to see if I'm in Ketosis, I guess it is the same as a CKD! My goal was just to simply keep carbs low and from complex/ fiber filled sources, protien high, good fats moderate to high.
    Cool, thanks for the reply. I myself am going to be cutting useing CKD and after seeing your results I have even more confidence it'll go smoothly. And I'll start looking more like Swole175, lol.
    Serious Nutrition Solutions Representative
  10. Never enough
    EasyEJL's Avatar

    When I last tried a CKD, I found it so hard to get enough fats in (even with the low carbs) to go ketogenic. Now with the hyperdosed fish oils, I think I can tho. hmmm
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  11. Great progress Swole! How often did you carb up? and did you do a 1 day or 2 day carb up?

  12. Quote Originally Posted by Leggo my Ego View Post
    Great progress Swole! How often did you carb up? and did you do a 1 day or 2 day carb up?
    Thanks bro! I carb up (usually) once a week. I do a 1 day carb up, but sometimes it kind of plays out into 2 days. FOr example, I might stat carbing up on Saturday night, and continue Sunday morning. Then starting Sunday afternoon, it back to the low stuff!

  13. Sick!!! Very impressive Swole!

  14. impressed here as well, not sure if you mentioned it but how many calories a day are you at?

    also you said full body 3x week, what kind of mix of exercises do you throw in, and rep./set range...

    Great Job

  15. Quote Originally Posted by StellaArtois View Post
    impressed here as well, not sure if you mentioned it but how many calories a day are you at?

    also you said full body 3x week, what kind of mix of exercises do you throw in, and rep./set range...

    Great Job
    I'm really not sure at what my caloric intake is, as I have been going by portions I'm gonna have to look into that now. Anywho, I have six meals a da, and right now my diet looks kind of like this

    Meal1- 7 eggwhites (1whole egg), 6.5 oz grapefruit, 2 tbl spoons natty peanut butter.

    Meal2- Chicken breast, 18 Almonds

    Meal 3- Chicken breast and either string beans or brocolli, 18 almonds

    Meal 4- 7 egg whites(1 whole egg) 2 tbl spoons natty peanut butter

    Meal5- chicken breast, string beans, 18 Almonds

    Meal 6- Chicken beast, Romain lettuce(Olive oil, Lime and Vniegar) 18 Almonds

    Sometimes meall 6 will have no veggies in it, just chicken and Almonds. I got this type of diet plan form the guys at Scivation, namely Marc, as this is kind of what he is doing( except a hell lot more hard core!!!)

    As for my workout, I was doing full body 3Xwk. It consisted of all free weights, and mostly compound movements! Example:

    Legs: (2 work sets) squats, two sets of stiff legged dead lifts.

    chest: 2 sets Incline BB press, 2 sets flat DB press(or 2 sets of dips)

    Back: 2 sets of bent over BB rows, 2 sets lat pull downs( or body weight+ 25lbs. pull ups), 2 sets behind back shrugs(yeah I do these with my back wo)

    Shoulders: 2 sets military press, 2 sets side DB lateral raises.

    Armsbiceps) 2 sets BB curls or DB curls, 2 sets preacher curls. (triceps) 2 sets over head press, 2 sets rope pull downs.

    My reps varied, as I would change my rep range around depending on how I felt. But generally, I would make one of the workouts a heavy 6-8 rep range, the next workout would be lighter weight, 12-15 reps, and the next would be heavy weight, high 15 reps, by use of drop sets or rest pause method. Now(just my first week soing it) I am following Marc's Hig Reps to Hugeness routine to see how that goes.

  16. Great JOB!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  17. Quote Originally Posted by swole210 View Post
    I'm really not sure at what my caloric intake is, as I have been going by portions I'm gonna have to look into that now. Anywho, I have six meals a da, and right now my diet looks kind of like this

    Meal1- 7 eggwhites (1whole egg), 6.5 oz grapefruit, 2 tbl spoons natty peanut butter.

    Meal2- Chicken breast, 18 Almonds

    Meal 3- Chicken breast and either string beans or brocolli, 18 almonds

    Meal 4- 7 egg whites(1 whole egg) 2 tbl spoons natty peanut butter

    Meal5- chicken breast, string beans, 18 Almonds

    Meal 6- Chicken beast, Romain lettuce(Olive oil, Lime and Vniegar) 18 Almonds

    Sometimes meall 6 will have no veggies in it, just chicken and Almonds. I got this type of diet plan form the guys at Scivation, namely Marc, as this is kind of what he is doing( except a hell lot more hard core!!!)

    As for my workout, I was doing full body 3Xwk. It consisted of all free weights, and mostly compound movements! Example:

    Legs: (2 work sets) squats, two sets of stiff legged dead lifts.

    chest: 2 sets Incline BB press, 2 sets flat DB press(or 2 sets of dips)

    Back: 2 sets of bent over BB rows, 2 sets lat pull downs( or body weight+ 25lbs. pull ups), 2 sets behind back shrugs(yeah I do these with my back wo)

    Shoulders: 2 sets military press, 2 sets side DB lateral raises.

    Armsbiceps) 2 sets BB curls or DB curls, 2 sets preacher curls. (triceps) 2 sets over head press, 2 sets rope pull downs.

    My reps varied, as I would change my rep range around depending on how I felt. But generally, I would make one of the workouts a heavy 6-8 rep range, the next workout would be lighter weight, 12-15 reps, and the next would be heavy weight, high 15 reps, by use of drop sets or rest pause method. Now(just my first week soing it) I am following Marc's Hig Reps to Hugeness routine to see how that goes.
    great, how long does it take to finish your workout, do you feel burnt out by the end

    one more thing you eat alot of chicken breast which i did as well at one point, do you do anything to change them up as far flavor or anything else. when i used to be up to the third chicken breast a day it just tasted like rubber lmao

  18. awesome transformation bro. what time do you typically get to the gym? and what do you eat pre/ PWO?

  19. WOW.....you look amazing...........
    RIP Ryan, :(

  20. Quote Originally Posted by toughchick401 View Post
    WOW.....you look amazing...........
    THANKS! Here is one from this weekend, I felt not as tight as a cuople of weeks ago, but I did cheat a lot more on my cheat day these past couple of weeks, heizza: :donut: he! My huge jump in appetite that I have gotten here recently, has made my cheat/refeed crab up days, a whole lot more sinful ,LOL!
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  21. Quote Originally Posted by StellaArtois View Post
    great, how long does it take to finish your workout, do you feel burnt out by the end

    one more thing you eat alot of chicken breast which i did as well at one point, do you do anything to change them up as far flavor or anything else. when i used to be up to the third chicken breast a day it just tasted like rubber lmao
    This type of workout I would try and complete in 1 hour. As far as the chicken, I try different ways to falvor/spice it up. Right now I am using Mrs. Dash Chipotle mix, and freshley sueezed limes. I let them marinate for a whole entire day, and then George Forman them up. This week I will be throwing in Talapia, to change things up a bit.

  22. woops, forgot to add something bout the chicken breasts. When I marinate them, I take a fork, and stab the crap out of them, LOL! Seriously though, kind of like aerating them. It helps with the falvor alot, and I think it make s them more tender as well. Hope this helps

  23. Quote Originally Posted by beebab View Post
    awesome transformation bro. what time do you typically get to the gym? and what do you eat pre/ PWO?
    I typically get to the gym around 7pm. I usaully have eggs and a few tbl spoons of Natty PB, or chicken and almonds. Then I start chugging my second Gallon of BCAA infused and flavored water.

  24. For fear of sounding repetitive, I won't congratulate you.



    Nah just kidding... damn man, that's mind blowing... I wouldn't be able to do that without other types of supplements!

  25. Quote Originally Posted by moklepaul View Post
    For fear of sounding repetitive, I won't congratulate you.



    Nah just kidding... damn man, that's mind blowing... I wouldn't be able to do that without other types of supplements!
    LOL! For fear of sounding repetitive my self, muchas Gracias ! Yeh, I myself am very, very happy that I was able to do this with out "other" types of supplements! I have gotten pretty damn lean in the past, but used anabolics along with more hard core type thermogenic products(triacana w/ECA for example), along with the anobolic products. This transformation pretty much has ended my desires to mess around with any more "hormonal" anabolic products. I feel pretty good where I am at right now, and if I can maintain this, I'll be happy!
  26. one more for the night


    Sorry, but figured I'd add one more pick from tonight
    Attached Images Attached Images  

  27. Quote Originally Posted by swole210 View Post
    Sorry, but figured I'd add one more pick from tonight
    Hey swole hows that for a response to you beeing diced as hell, huh?

    HAHA jk . You keep getting leaner and leaner. You gonna try and get in any shows this next year?

    Seeing you get leaner and leaner only makes me more pumped for my CKD December 20th. I hope come March 1 can I be as diced as you are.

  28. Quote Originally Posted by Distilled Water View Post
    Hey swole hows that for a response to you beeing diced as hell, huh?

    HAHA jk . You keep getting leaner and leaner. You gonna try and get in any shows this next year?

    Seeing you get leaner and leaner only makes me more pumped for my CKD December 20th. I hope come March 1 can I be as diced as you are.
    LMAO!! Thats the best response I have gotten so far bro! LOL!! I'm glad that I help can get you hyped up and pumped for your up comming cut! And you will definately be where I'm at right now, come March first!! In matter of fact, you should show me up, and whoop my conditioning!! If my fat ass did, IT CAN BE DONE!! It's funy that yo ask about the show thing, cause I haven't even thought about it, but people in the gym keep asking me if I'm prepping for a show. I tell them no, and they ask why I am getting so lean for then, and I just say cause I wanted to do it for myself. But yeah, I haven't thought about trying to step on a stage

  29. Hey Swole,
    Do you consume any carbs after your workouts at all? and how many times a week do you cardio? I find it very difficult to train myself not to take in carbs Post workout

  30. Quote Originally Posted by Leggo my Ego View Post
    Hey Swole,
    Do you consume any carbs after your workouts at all? and how many times a week do you cardio? I find it very difficult to train myself not to take in carbs Post workout
    No not really. About all the carbs I'll have is what ever is in my natty PB or Almonds that I eat with my protein portion during my post workout meal. Sometimes I might have string beans or brocolli, though that is not much carbs. You are right about it being difficult to train your self not to have crabs post workout, because I used to be a big fan of large amounts of carbs post workout. As far as cardio, I usually do cardio about 4-5 times a week. I been tryin to shoot for five, but it doesn't allways work out that way, LOL! I was recently just doing low intesity cardio for 30-40 minutes in the am, and also 20 minutes low intesity cardio post workout. I am switching it up now,and adding in some HIT cardio in there again. I have allways been a big fan of HIT cardio, but have to work my self back into sprinting shape so that I won't pull or tear something like I did with my hamstring once.
  

  
 

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