Two months of comparisons

I was cleaning out my computer, and stumbled onto my first picture at AR from May this year. I came here in preparation for a cycle that never happened, but the information here helped me get my diet on track and my training seemed to improve as well, even without the gear. I made better gains in the last two months that I have in the last two years thanks to this place alone.

I've been seeing good gains, although at times it really seems like I am going nowhere. Thankfully, being at AR caused me to start taking pictures almost weekly to track my progress. When I made this little collage, I realized just how important a good diet can be. Prior to May, I ate anything I wanted, and just assumed I would grow. Wrong. All those years of training wasted... I have a long way to go before I reach my goals, but at least now I feel I am on the right track.

Thanks to all the bros here at AR who have answered my questions!

great work man. the progress is obvious! Keep it up, get ripped for competition!

Padawan,

You can surely see the difference bro...and without A/S...this a two month period bro, you're doing awesome!

That's pretty fucking amazing. Not bad for a years work huh?

wow....

Bro....Talk about inspration !! Awesome job....
What did you change exactly ? Details....

You can actually see a huge difference. Keep those pictures around for the magazines, I think hydroxicut should be calling you soon after they see these pictures.:wg:

I think the most important thing I did was change my diet. In May I was eating normal, 3 meals a day, a lot of junk food, and I was drinking the occassional protein shake. I lifted 3 on 1 off, pretty consistently.

In May I was planning on doing a cycle with a friend of mine, so I decided to get some info, and I ended up here. The cycle never happened because he couldn't get the gear, but I decided to go ahead and train hard and eat right for a couple of months and see what happened. I bought creatine and glutamine, and tons of chicken. Modified my training routine to less sets, heavier weights, and even decreased the frequency a little. I did take some clen for one month, which accounts for some of the weight loss.

Now I am eating 3000 cals/day, about 250-300g protein, and working out on a 2 on 1 off routine. I cheat usually one meal on Sat and Sun, not the entire day. I'll post my entire diet and routine when I get back from school shopping with the wife and kid...

Thanks for the comments and help guys.

Good job buddy!!! you made a big difference!

nice change

wow great progress especially for two months

you are an inspiration to all!!

Sorry for the delay, got sidetracked at work and forgot to post the details.

Here is my typical daily diet, not including creatine and glutamine supps:

8:00 AM
chicken breast
cup oatmeal
tea or water

10:00 AM
Protein bar snack

12:00 PM
chicken breast or can tuna
banana
tea or water

3:00 PM
1 can tuna
2 slices whole wheat bread
1 yogurt
tea or water

7:00 PM
chicken or steak
pasta or rice or potatos
tea or water

10:00 PM
Protein shake
water

Total 3100 calories, +/- 100
270g protein

And here is my routine:

Day 1
Chest:
Incline dumbell press, 4 sets
Hammer incline machine, 4 sets
Flat dumbell flies, 4 sets
Cable flies, 4 sets
Tris:
Close grip bench, 3 sets
Skull crushers, 3 sets
Dips, 3 sets

Day 2
Back:
Deadlifts, 4 sets (new for me)
Barbell rows, 4 sets
Pulldowns, 4 sets
Low cable row, 4 sets
Bis:
Straight bar curls, 3 sets
Hammer curls, 3 sets
Preacher or concentration curls, 3 sets

Day 3
OFF

Day 4
Shoulders:
Dumbell press, 4 sets
Hammer press, 4 sets
Side laterals, 3 sets
Rear laterals, 3 sets
Upright Rows, 3 sets
Shrugs, 4 sets

Day 5
Legs:
Squats, 4 sets
Leg Press, 6 sets with varying foot positions
Hamstring curls, 4 sets
Extensions, 4 sets

Day 6
OFF

I'm still tweaking my diet, and I have decided to attempt to bulk over the winter. Too late for me to worry about getting cut for the summer, and I want to do a contest next June. Time to pack on some weight if I can. My calories are going up, as I have been adding more "grey area" foods to give me the added calories. Any comments are always welcome, especially concerning nutrition or training.

Your work is paying off. Congrats to you.

awesome work bro > do you know what your bf% was before and after .keep at it old boy

Not sure of the bodyfat, but in the beginning people said I was around 18-20%. No idea what it is now, but I think it is lower. I can actually see my top two abs in the morning before I start eating.

Good job bro, keep goin

Wow you have made great progress. What is your weight in the June 2002 pic? Keep up the good work.

dude you are going to look amazing when you lose a few more lbs... if you want lose more quickly... get rid of those simple sugars you have in you diet... any carbs have before 1 pm....fuck the protein bar, the protein in them is bad and there is really only one good bar for you body on the market (IMO - parillo performance), add some veggies, and take some fiber.
good luck dude
MM

Great improvement. Those pictures have got to be great motivation for you!

Good job.

Sorry, I've been away for a couple of weeks. Weight in first pic was 210, last pic was 217.

No gear at all? Very impressive.