So far So good!

[AdamGH]

Well I came to this forum to not only learn about steroids, but to get back into the loop of being fit. I took a 10 year lay off from the gym. I think it was burnout over all. I always been fit most of of life. Save a couple years when I went down the dark road of the club scene lol. Im glad I made it out alive. Anyways, I was about 203 lbs if I remember correctly when I stopped. I think I was in the 9-11% bf range. Ive never believed in supplements. Protein powder is the only thing I ever consumed and a shit ton of food. I just always wanted to get bigger and never tried to cut. This time around I am learning how to diet and how to get that dry look. I think I have a good base to look decent dry. These two pics are just of me over two months. I still have a ways to go. Mainly my problem atm is working the belly fat off. My diet is coming around hopefully soon. Money is tight for now. So I sometimes have to just buy stuff so I don't starve lol. I am stuck at the apartment gym currently. Once I can afford it, I am joining a gym. For now, I have to use machines and dumbbells that only go to 50 lbs :(

Im absorbing everything the site has to offer and glad I found it. I find motivation in the pics I see and posts that people make. I hope this one does to for someone else.

Age 34
Height 5'10"

Before pic: 05/03/08
228 lbs
40 waist
Daily diet: 2-3 meals a day + 6-10 cans code red MT Dew
This is what happens when you become a pro gamer lol

[AdamGH]

I am still not done yet, but so far so good!

After: 07/01/08
5'10"
age 34
211 lbs
almost 36 waist
Daily diet: 5-6 meals a day. water, nothing else

[Kale]

Wow, good for you dude that is an excellent result. Keep going with it you are almost there

[Blackster1975]

good work bro, keep it up.

[FireGuy1]

Great progress, keep it going.

[firmechicano831]

good work bro, keep it up.

[xavier_888888]

Keep it up bro and keep us posted.

[ErnstHatAngst]

Big improvement, way to go! Keep up the good work!

[AdamGH]

Thanks for the positive responses. After a few more months, Ill start getting serious about aas. I want my diet to be second nature first and cut my bf down some more.

[InsaneInTheMembrane]

Great Job! Keep it up bro!

[burnin69]

great progress

[DSM4Life]

Looking really good, congrats.

I am also diggin the shades.

[thetank]

awesome progress man, you are gonna be in phenominal shape soon if you keep doing what are you are doing brutha, im impressed for sure.
all the best with your diet man, keep kickin ass.
peace
tank

[AdamGH]

I am also diggin the shades.

I worked really hard on those :) j/k


Thanks again guys! I cant wait to get back in a real gym. I have a feeling Ill go through some major changes there. Ill be sure to post some pictures later.

[Amorphic]

great improvement. keep it up and get to a real gym soon!:wg:

[NotSmall]

That's a fantastic improvement especially in that timeframe - well done mate! :thumbsup:

[AdamGH]

I got into a real gym last week finally. Although, not my ideal gym. It is a matter of convenience and 2 miles from my house. Saves on the gas money :) I joined Bally's. It was like heaven walking in there though. I didnt know where to start to be honest. So much to play with! Ive been hitting my muscles harder than ever since Ive joined. My whole body got nice and sore!

Im currently fluctuating between 210-215. Im guessing 13-15%. Trying to get more strict on my diet. I have always naturally been a muscle gainer. So I think thats whats happening possibly. Its a good problem to have I guess lol. My goal of 203 lbs might not be possible at my 12 week mark coming up. I am toying with the clen idea for a boost. I would love to get to 8% or whatever it takes to get a dry look. It will be hard with my genetics, but possible I think. Im having problems staying satiated after I eat. Im trying to include more greens to help, but it only helps so much. Sometimes making it to the 3 hour mark is rough. Overall, Im looking better than ever. Im getting my vascularity back in my arms and portions of my body. The stomach is still holding a little fat and wont budge it seems.

[AdamGH]

Oh , wanted to add something. This past month Ive been consuming a protein powder with creatine in it. I think it may be the reason why the weight seems to be stalling a little as well. I finished the container and will be switching to a whey protein powder only. I want to see if I picked up some unneeded water weight from the creatine.

[TJM7275]

Keep up the good work brother.... By the way who is that in your Avatar.... me likey alot

[AdamGH]

Keep up the good work brother.... By the way who is that in your Avatar.... me likey alot


thanks!

Edited. We do not allow links to porn sites.


it is Veronica Zemanova.

[TJM7275]

Yeah bro I would lick her ass... Nice form on the tits huh??? looks great even with a shirt on

[muscleporsche]

Awesome job dude!

[legobricks]

As much as id like to click that link and see that vid you need to edit it out of your post.

[AdamGH]

my bad guys :(


Thanks for the comments :)

[BUYLONGTERM]

Great progress bro!!!! Keep up the good work!

[BUYLONGTERM]

Thanks for the positive responses. After a few more months, Ill start getting serious about aas. I want my diet to be second nature first and cut my bf down some more.

I wish more guys would do the same!!!!

[smokeyd]

great job bro! really good work!!!

[inky-e]

Yup, much better, keep at it!

[Stang786]

very inspirational bro...that's hard work and you are doing great.

[AdamGH]

Since Ive been off the creatine my weight is dropping. So it might be what I thought. Im looking better than my last pic at this point imo. Not a lot but you can see subtle differences. As I get the money, going to try and get some clen to help boost some fast loss. Not to worried about losing muscle. Im 5'10" 210 lbs, Ive got decent amount on me.

[AdamGH]

My new friends:

8 oz of chicken and a cup of broccoli

http://img185.imageshack.us/img185/1192/img0236uo9.th.jpg (http://img185.imageshack.us/my.php?image=img0236uo9.jpg)


Breakfast:
2 whole eggs,4 egg whites, 1/2 cup of oats with some mrs dash :)

http://img247.imageshack.us/img247/2281/img0237qy8.th.jpg (http://img247.imageshack.us/my.php?image=img0237qy8.jpg)

[Skully44420]

damn nice progress bro...keep up the good work

[finny1000]

did you do that in 2 months

[BEZACHAUNCEY46]

have you been doing any cardio?

[AdamGH]

did you do that in 2 months

Yes I did. I kinda plateaued over past 3 weeks unfortunately. I was hovering around 210-215. im down to 209 now. I had to tweak my diet as shown above to keep the weight coming off. More should start coming off soon. I think your body can shed fat rather quickly, but once you get to a certain point you have to get stricter with the diet. The 12 week mark is July 26. I wanted to be at 203 by then, but so be it.

[AdamGH]

have you been doing any cardio?


yes, at end of my workouts i do HIIT. My days off I do 45-60 min cardio.

[finny1000]

what was you training ?
and diet ? plz i wouldnt mind giving it a go.

[AdamGH]

what was you training ?
and diet ? plz i wouldnt mind giving it a go.

Just to remind you, I trained good part of my life up until 10 years ago. It was about 13 years of my life involved in weight training. I had muscle still underneath the fat I gained. It was just out of shape. It might have helped me in my weight loss. I am no expert though and can only say what I have experienced. The first couple months have been nothing special as far as diet goes. I just cut out the crap. I drink only water and no other liquids, ever. I tried to eat 5-6 small meals a day every 3 hours.

Here is some other stuff I avoid:
dairy, breads, mayo, fruits(except for pwo shake when i drink one), salt(use mrs dash instead)

I do use natural butter(unsalted) for the pan when making scrambled egg whites with oats. You have to be smart with what you eat. Make good food choices. Like pan pizza from Pizza Hut isnt a good food choice anymore unfortunately. I use to have pizza like every other day lol. I would smother it in Velveeta cheese..mmm.

I dropped 20 lbs doing that alone. Now I have reached a point where now my diet needs to get more strict. So thats what I am doing. Not much to report since I just started. I am down to 208 lbs as of this morning though. So it is working. I can see my stomach taking shape. It is really cool.

My workouts are based on what I have learned about my body and how it reacts. So please dont expect it to work for you, but you are welcome to try it.

day 1: chest, shoulders, 20 min HIIT
day 2: back, biceps, 20 min HIIT
day 3: legs, abs
day 4: cardio 45-60 min
repeat

4-5 days is plenty of rest for each body part. My workouts take no more than a hour. Im trying to lose weight and cut. Not really concerned about gaining muscle. If I do, then so be it. My shoulder routine is short for a reason. IMO, I work part of my shoulders on day one, the rest of my shoulder gets hit on my back day. Also, I do allow myself a day off in the week at times. Sometimes you just don't have time. So my day offs aren't scheduled. They just come as needed.

routines:
example exercises, they change a little bit every 6 weeks.
chest:
barbell bench 3x10
dumbbell incline bench 4x10
cable flys 3x10
Dips(wide grip as possible) 3x12-15 ( i would do weighted but gym doesnt have attachment)

shoulders:
dumbbell press(with back support) 4x10
upright row 4x10


back:
front lat pulldowns 4x10
dumbbell rows 4x10
seated cable rows 4x10

biceps:
seated curls(with back support, so you dont swing and cheat -rotate hand as you come up) 4x10
cable curls( single arm movement- these are done slow and hard) 4x10


legs:
barbell squats 4x10
leg press 4x10
leg extensions 3x10
leg curls 3x10
standing clave raises(machine) 4x10

[AdamGH]

Ok, I have updated pics. Ill restate my stats for people not wanting to read whole thread. First I like to say the pics suck and not what I wanted. I feel dumb asking someone to take pics for me so I got only these crappy self pics. I wanted to get better angle of my back cause I think it is my best feature and is built well. Oh well.. another time....

05/03/08
age 34
Starting stats 5'10," 230lbs, 40 waist, body fat ?

[AdamGH]

Current Stats
age 34
10/07/08
5'10" 202 lbs, 36 waist( prolly 34 actually, 36 is comfortable), body fat ?

[AdamGH]

couple more...

[AdamGH]

side by side comparison:

[AdamGH]

current diet, goal 8%body fat now. genetics is being a bitch to me though.


Meal 1:
1 whole egg - 70 calories, 6g protein, 5g fat
1 ½ cup egg whites - 180 calories, 36g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs
4 caps Fish, Flaxseed, Borage Oil combo- 40 calories, 4g fat

Totals: 440 calories, 47g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Daily totals:
2320 calories, 263g protein, 212g carbs, 64g fat

[novastepp]

you're getting close to the 10% mark judging from all your pics. :thumbsup: keep it up!

[ErnstHatAngst]

Wow. Huge improvement-- Good work!!!

[texasmk4]

what can i say bro your pics speak for it self. Great work..

[AdamGH]

thx all. I think im getting closer to being ready for gear i think. I might wait a couple more months and give it a go.

[hugovsilva]

Great progress. Really impressed.

[lovbyts]

Nice job, keep up the good work. It's nice once you can see that kind of difference in the mirror/picture.

[AdamGH]

I have a new update. I am now down to 196 lbs and a 34" waist.

For those that dont want to scroll to back to the beginning:

Start Date: 05/03/08
Height 5'10"
Age 34
Starting weight: 230 lbs
Waist: 40"

Current Date: 01/17/09
Height 5'10"
Age 35
Current Weight: 196 lbs
Waist: 34"

I really don't think I am genetically capable for that classic six pack ab look. Ill keep going, but it doesn't look likely.

Here are my latest pics:

[AdamGH]

A few more...

I dont like the first shot on the left. i look chubby there. I think i am pretty lean over all. that pic sucks lol.

[AdamGH]

side by side pics, before and after...

[amcon]

I am still not done yet, but so far so good!

After: 07/01/08
5'10"
age 34
211 lbs
almost 36 waist
Daily diet: 5-6 meals a day. water, nothing else

great job... now go get a job and a good gym to take your self to the next level... keep up the good work- you are at the hard part now the last few lbs and you will be rocking!!!!!!

[AdamGH]

great job... now go get a job and a good gym to take your self to the next level... keep up the good work- you are at the hard part now the last few lbs and you will be rocking!!!!!!

thanks for the kind words, but i think you quoted the wrong part. :) I am much further along than that.

[jbm]

Bro! good job. Your before and after pics are excellent.
I'm also cutting right now!

[Joker111086]

dude i give u props holy shit, ive been eating healthy for the past 6 years and never lost weight that fast. i never knew u had to eat more 2 lose weight until 3 weeks ago, hopefully my body gets cut like that asap as well lol, well i kind of had a bigger build but im also a pro gamer xD

[VTECLOL]

Awsome improvements! Keep it up

[007]

Fuvking awesome job Adam lol, wow this is the first time ive seen this thread. You've really got to be proud of the work so far, im lost for words...

[AdamGH]

Thanks all for the kind words. Its been a rough ride and great learning experience diet wise. I am still unable to lose that layer of fat in the midsection you see in all the progress pics. I am at a point where I am starting to get a very minor bit of strength loss as i lose weight. I feel like im in this constant battle with my body to keep my muscle and burn the fat lol.

[xnotoriousx]

Pretty nice job man, don't stop.

[mousetraps]

very inspiring. Thank you very much for keeping up on this thread.. it's helpng keep me on track. Are you taking an ECA stack? If not, that would help you lose a little more fat, and keep some muscle in my experience.

[AdamGH]

Im a bit skeptical an ECA stack will tell the fat hanging around my midsection to go away. :)

Those that read this want to make sure you all know that I did all this steroid and supplement free. It was just eating right and lots of hard work. Hope this inspires you that you can do it if you want to put forth the effort. Im pushing my genetic limits right now I believe. Not sure how much bigger or cut I can get at my age without taking that next step. I think in a few more months Ill venture over to the darkside. :)

[mousetraps]

I respect someone who can achieve their goals with food and sweat. Keep it up, but here's some info in case skepticism is holding you back:

The effect of ephedrine/caffeine mixture on energy expenditure and body composition in obese women.

Astrup A, Buemann B, Christensen NJ, Toubro S, Thorbek G, Victor OJ, Quaade F.
Research Department of Human Nutrition, Royal Veterinary and Agricultural University, Copenhagen, Denmark.
Treatment with beta 2-agonists promotes fat loss and muscle growth in numerous species, but human studies are lacking. We studied the effect of a compound with beta 2-agonistic properties (ephedrine 20 mg/caffeine 200 mg [E + C]). Fourteen obese women were treated with a 4.2-MJ/d diet and either E + C or placebo (P) three times per day for 8 weeks in a double-blind study. Weight-loss was not different in the groups, but the E + C group lost 4.5 kg more body fat and 2.8 kg less fat-free mass (FFM). The decrease in 24-hour energy expenditure (EE) seen in the P group was 10% at day 1 and 13% at day 56, but was only 7% and 8% in the treated group (P = .044). The higher EE in the E +C group was entirely covered by fat oxidation. These findings provide evidence that promotion of fat loss and preservation of FFM during weight reduction may also be achieved pharmacologically in humans.
PMID: 1619985 [PubMed - indexed for MEDLINE]

[wanabeMASSIVE!]

Holy shit AWSOME work!

[BuffBuffalo]

Great overall transformation, keep it up!

[PittBoy]

Nicely done!