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swole210 down sized a bit!

swole210

swole210

Registered User
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
Metamucil
Multi vits and min
full spectrum digestive enzyme blend
Venom HD3.0
Thyrogen X
Restore
Retain 2
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
 

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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:frustrate .
 

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rpen22 said:
Damn, that was a productive 2 and a half months! Nice work!
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LOL! THANKS A LOT BRO! Yeah, I've been really busting my ass and being strict with my dieting, lifting hard, and doing some gruelling HIT cardio. I go tired of being a fat ass, I had let myself go for a while, and finally had enough of it! Thanks again!!:cheers:
 
VERY GOOD JOB!

looking great!


CROWLER
 
swole210 said:
LOL! THANKS A LOT BRO! Yeah, I've been really busting my ass and being strict with my dieting, lifting hard, and doing some gruelling HIT cardio. I go tired of being a fat ass, I had let myself go for a while, and finally had enough of it! Thanks again!!:cheers:
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First off, amazing job! Really, 2.5 months, you are GOOD. I'm going do be doing something similar in the near future, and have given myself a 2-3 month window to do it as well. Do you mind if I ask you how much size you lost in your arms though? Like measurement in inches before and after?
 
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:cheers: :thumbsup:!
 
imprezivr6 said:
Great work! What does your diet look like?
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THANKS! well as for my diet, I keep it really simple, nothing spectacular. A normal day would be something like:

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.
 
BigCasino said:
First off, amazing job! Really, 2.5 months, you are GOOD. I'm going do be doing something similar in the near future, and have given myself a 2-3 month window to do it as well. Do you mind if I ask you how much size you lost in your arms though? Like measurement in inches before and after?
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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:head: !
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!!:thumbsup: 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!
 
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!!!
 
T-Bone said:
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!!!
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LMAO!!:burg: !! Yeah, I've been dying to just give in to things like cheese burgers, pizza, and sweets such as cake or :donut:!! But I just brush it off and keep on moving. I do hgive myself a nice cheat meal on either Saturdays or Sundays, just to keep me sane, lol! And good luck on your progress and results!:thumbsup: I didnt think it would come that quick for me either, but I guess my busted my chops enough:head: !
 
swole210 said:
Thanks bro!! And u look efing ripped in your avy:thumbsup: ! How long did it take you, and how much did you en up losing to get where you are?
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i took it slower thank you - dropped 15lbs over 5 months.
added some muscle over the same period.
planning on maybe getting a little leaner still and then run a cycle this winter.
 
Hank Vangut said:
i took it slower thank you - dropped 15lbs over 5 months.
added some muscle over the same period.
planning on maybe getting a little leaner still and then run a cycle this winter.
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NICE! thats the RIGHT way to do it!! I lucked out and feel I didnt lose muscle! Good luck when you start your winter cycle! Are you looking to do a lean bulk, or taking a break and doing a dirty bulk?
 
swole210 said:
LMAO!!:burg: !! Yeah, I've been dying to just give in to things like cheese burgers, pizza, and sweets such as cake or :donut:!! But I just brush it off and keep on moving. I do hgive myself a nice cheat meal on either Saturdays or Sundays, just to keep me sane, lol! And good luck on your progress and results!:thumbsup: I didnt think it would come that quick for me either, but I guess my busted my chops enough:head: !
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I think its critical for long term success to allow the occasional cheat, and then not overdo "making up for it". skipping meals the next day or other things like that just make it worse. You have to be able to have some cheat type meals occasionally just in doing family events or other celebrations or social events.
 
EasyEJL said:
I think its critical for long term success to allow the occasional cheat, and then not overdo "making up for it". skipping meals the next day or other things like that just make it worse. You have to be able to have some cheat type meals occasionally just in doing family events or other celebrations or social events.
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Agreed!!
 
Some updated pics

Here are some from this weekend, I think I got a little leaner....I hope:o Bout to start on Scivations Showtime Final Cut Diet, and see what type of progress I make with it!
 

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thewilman said:
Impressed would not even begin to cover it! :thumbsup:

Incredible job! Swole210...now it's Swole170 :D
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LMAO!!:toofunny: I was thinking the same thing to my self "It can't be swole210 anymore, I'm NO where near it" LOL! Thanks Bro:cheers:
 
swole210 said:
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:head: !
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!!:thumbsup: 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!
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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
 
Great work, fatty. :hammer:

Seriously - great job.
Curious what your stats are. I'm about 175 lbs myself. Not sure how tall you are though.
 
BigCasino said:
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
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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:food: ) 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!!:icon_lol: 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.
 
jmh80 said:
Great work, fatty. :hammer:

Seriously - great job.
Curious what your stats are. I'm about 175 lbs myself. Not sure how tall you are though.
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Thanks for the positive feed back! ( even though you called me fatty:rasp: , 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?
 
Distilled Water said:
Great job bro, you diet is somewhat of a CKD plan, correct? Thats what i gto from it all.
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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.
 
swole210 said:
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.
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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.
 
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
 
Leggo my Ego said:
Great progress Swole! How often did you carb up? and did you do a 1 day or 2 day carb up?
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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!
 
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
 
StellaArtois said:
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
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I'm really not sure at what my caloric intake is, as I have been going by portions:think: 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.

Arms:(biceps) 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.
 
swole210 said:
I'm really not sure at what my caloric intake is, as I have been going by portions:think: 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.

Arms:(biceps) 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.
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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
 
toughchick401 said:
WOW.....you look amazing...........
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THANKS!:cheers: 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, he:pizza: :donut: :o 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:frustrate ,LOL!
 

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