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First picture is one i posted on this forum few years back, the others are close in time.. the last two pictures being recent... Going to get a pic of the wheels later tonight so please no replying about that i already know.. running late to class :)
Wow !!! Good for you Bro, thats a great transformation
awesome transformation!
Nice job!
Where's the legs? :D
J/K.
~SC~
Right on, good work bro.
great work bro
It goes to show what a balanced diet and hard work in the gym can do. Good job. Keep us posted.
Great job. Should be shown to all just starting to work out as a testament to what hard work and dedication can achieve. It also shows that results do not just happen overnight. Good job
Great job....looking awesome....keep it Up!
just took a pic of the legs without any pump or anything
oh forgot to post the stats:
6'0
233 lbs
Weight hasn't changed much over the years but i guess body comp has..
Nice progress.
Beefy legs champ, nice work! Keep it up!
BTW, nice dorm room. I remember those kinda beds from two years ago lol..........
Great job bro! Keep it up man its all paying off
Great progress continue workint out! :lift:
congrats on the weight loss, you look like a different person. I would work on your arms a little more, and you will have a pretty solid build.
Yeah, everything needs improvement.. arms most def. in need first though. I never used to have an 'arm day' or do really any exercises for them up until a few months ago. Just stuck with a basic 3 day compound split.. So i'm going to have to see how they respond..
Here's my diet/training.. if anyone could throw in any worthwhile tips i'd appreciate it
Diet ( in college):
Meal #1
25 slices of turkey from the deli bar
Salad with some ranch dressing (need some sort of fat)
Meal #2
3 chicken breasts (if chicken is served that day) if not
30+ slices of turkey
2 Salads with ranch dressing
2 tablespoons of flaxseed oil
Meal #3 (before the gym)
3 tablespoons of natural pb
1 whey protein mix (30 grams of protein)
Meal #4 (after working out)
60 grams of dextrose/malto creatine mix
30 grams of protein in form of whey
About an hour or so after that
Meal #5
Pasta with no sauce (can't stand the rice they have here anymore)
Turkey slices (30+) or chicken if it's served that day
Meal #6
This I take when I'm not deadbeat tired from all my engr classes
1 whey protein shake
2 tablespoons of flax
Workout:
-------
Mon: chest
4 sets of flat bench
4 sets of incline
4 sets of db flies
4 sets of cable flies
Tues: Back
4 sets of deadlifts
4 sets of db rows
4 sets of seated cable rows
4 sets of one handed cable rows
Wed: off
Thurs: Shoulders/Tri's/Bi's
4 sets of DB shoulder presses
4 sets of lateral raises
4 sets of close grip bench
4 sets of skull crushers
4 sets of seated db curls
4 sets of hammer curls
whatever energy i have left i do 1-2 sets of cable stuff for tri's / bi's
Friday: Legs/Abs
5 sets of squats
5 sets of leg extensions
5 sets of one legged lying curls
5 sets of seated ab curl machine
that's pretty much it.. don't take in a lot of carbs really except for post workout
Heres a suggestion. IM in college too right now, and i think the reason you need arm/shoulder work is becaue you jammed all that into one day. My workout is a 4 day cycle (3 on, one off). Day 1 i do chest back, day 2 i do bis/tris/forearms, day 3 i do shoulders and legs. It works extremely well for me. I do about 8-10 exercises per day, for a different muscle in each group (for example, ill do 4 bicep exercises, but i do 2 for biceps and 2 for brachs). Day 4 i take off.
Good luck man, train hard!
Great job! I love to see people that have made such a great transformation. Kinda makes me proud of them and I dont even know them.
Keep up the good work!
keep it up :lift:
mhhhh well thats a pretty sight.....lol Keep it up and ill agree with bigcut 77 , it doesent happen overnight... Great job !!! :wg:
Looking good ..one college bro to another
i'd suggest some pulldowns and heavy shrugs. It might just be your posing or the camera, but it looks like your upper back is lagging behind your lower back a ton.