swole210 down sized a bit!
- 09-17-2007, 07:43 PM
swole210 down sized a bit!
Well, like the title says, I have down sized quite a bit in the last two months or so. Still have a bit more to go(lower abdominal fat, and love handles)and this isi usually the toughest part to get rid of. But I will definately get there! Ive been following a very low carb, high protein and moderate fats type of diet, with one day a week as a re-feed day. Doing lots of cardio, and swithced up to a full body 3Xweek routine. Will post up more pics as progress comes along! By the way, in the fat pics im 198lbs of lard, in the after pics, I am 169-170. This was in a matter of about 2-2 1/2 months. As for supps:
Muscle Milk RTD
Optimum nutrition 100% whey Gold Standard
All the Whey Whey proein Blend
Milled Flax seed
Multi vits and min
full spectrum digestive enzyme blend
Trib. (yeah alot of people think its crap, but I think it benefits my gains if its a good potency)
I just also started incorporating AP into the mix of things
- 09-17-2007, 07:46 PM
- 09-17-2007, 07:50 PM
couple more pics
Here are a couple more pics. Any guesstimates on body fat percentages? I hate guessing on my %, don't know if I'm acurate or not! But I'm guessing 8%, and would like to get down to 7-6%. Also, need to do direct abdominal work! Have not done a single crunch .
09-17-2007, 07:54 PM
09-17-2007, 07:58 PM
VERY GOOD JOB!
Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
HGH/sleep enhancer: HGHpro
Test Booster: TestoPRO and STOKED!
Preworkout: MANIAC Fruit Punch and Pink Lemonade
09-17-2007, 08:14 PM
09-17-2007, 08:19 PM
09-17-2007, 08:58 PM
09-17-2007, 10:01 PM
09-17-2007, 10:14 PM
09-17-2007, 10:20 PM
09-17-2007, 11:49 PM
09-18-2007, 12:37 AM
09-18-2007, 05:43 PM
Fantastic job, man. That's a huge difference in just a couple of months. You put in the work and it f***ing shows.
09-18-2007, 08:23 PM
Whats up everyone! Well first off I'd like to say thanks again to everyone here, for the the great words, and motivating comments, and for taking their time to stop by and take a look !
09-18-2007, 08:25 PM
09-18-2007, 08:49 PM
Breakfast-Muscle MilkRTD(Banana Creme)
either a serving of Cashews or Almonds
Snack-1 cup low fat cottage cheese w/carb control+sugar control strawberry yougurt, and Flax seeds thrown in there
Lunch-A huge salad(romaine lettuce)
either grilled chx breast or grilled steak
Light balsamic Vinigarette
Snack- 1 scoop ON whey+ 1 scoop All theWhey
flax seeds thrown in there or a sreving of Almonds, cahsews or peanuts
Dinner- huge salad (Romaine lettuce)
either grilled chx or grilled steak
olive oil, vinegar and lime as dressing
snack- either another mixed protein shake w/ almonds or
1 cup cottage cheese w/ splenda and flax seeds.
I take digestive enzymes after each meal, and also supplement with Fish oil and CLA.
I know I should be taking in more solid foods, but to make it easy with my time constraints(work , school, gym, other crap..)I throw in the various shakes and try to get some flax seeds and/or Almonds, cashews or peanuts in with them , as to give them some substance and fiber! These meals do however vary some times of course! I eat veggies(mostly Brocolli, peas[all though this is a legume i guess], squash, cauliflower, etc.), in place of the salads sometimes.I will also sometimes throw in an extra snack/ meal like 2 whole eggs+4 whites and a small serving of shredded 2%cheese thrown in. Not the best meal plan, but it has definately worked for me.
09-18-2007, 08:52 PM
09-18-2007, 09:02 PM
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!
09-19-2007, 06:43 PM
09-19-2007, 07:14 PM
Swole thats great, I am on a similar plan. I don't think I will lose fat as fast as you though. I'm giving myself to at least march to be as lean as you. Eat a CHEESEBURGER!!!
09-19-2007, 07:19 PM
09-19-2007, 08:13 PM
09-19-2007, 08:17 PM
09-19-2007, 10:23 PM
09-19-2007, 11:04 PM
09-19-2007, 11:23 PM
09-20-2007, 07:40 AM
09-20-2007, 05:07 PM
09-22-2007, 12:09 PM
Some updated pics
Here are some from this weekend, I think I got a little leaner....I hope Bout to start on Scivations Showtime Final Cut Diet, and see what type of progress I make with it!
09-22-2007, 02:14 PM
09-22-2007, 08:25 PM
09-24-2007, 04:56 AM
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
09-24-2007, 06:30 AM
Great work, fatty.
Seriously - great job.
Curious what your stats are. I'm about 175 lbs myself. Not sure how tall you are though.
09-24-2007, 06:15 PM
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.
09-24-2007, 06:20 PM
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?
09-24-2007, 09:03 PM
Great job bro, you diet is somewhat of a CKD plan, correct? Thats what i gto from it all.
Serious Nutrition Solutions Representative
09-25-2007, 12:04 AM
09-25-2007, 12:18 AM
09-25-2007, 07:18 AM
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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