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  1. #1
    Padawan's Avatar
    Padawan is offline Associate Member
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    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!
    Attached Thumbnails Attached Thumbnails Two months of comparisons-transform.jpg  

  2. #2
    goldenFloyd's Avatar
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    great work man. the progress is obvious! Keep it up, get ripped for competition!

  3. #3
    sav22's Avatar
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    Padawan,

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

  4. #4
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    That's pretty fucking amazing. Not bad for a years work huh?

  5. #5
    eradikate's Avatar
    eradikate is offline Senior Member
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    wow....

  6. #6
    nuke is offline Member
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    Bro....Talk about inspration !! Awesome job....
    What did you change exactly ? Details....

  7. #7
    Tystick's Avatar
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    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.

  8. #8
    Padawan's Avatar
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    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.

  9. #9
    musclehed275 is offline Junior Member
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    Good job buddy!!! you made a big difference!

  10. #10
    jon
    jon is offline Associate Member
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    nice change

  11. #11
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    wow great progress especially for two months

  12. #12
    feelnfit's Avatar
    feelnfit is offline Junior Member
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    you are an inspiration to all!!

  13. #13
    Padawan's Avatar
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    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.

  14. #14
    G-S Guest
    Your work is paying off. Congrats to you.

  15. #15
    thegame01's Avatar
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    awesome work bro > do you know what your bf% was before and after .keep at it old boy

  16. #16
    Padawan's Avatar
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    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.

  17. #17
    jamotech's Avatar
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    Good job bro, keep goin

  18. #18
    durbin22's Avatar
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    Wow you have made great progress. What is your weight in the June 2002 pic? Keep up the good work.

  19. #19
    Medicine Man's Avatar
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    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

  20. #20
    Wimmpy is offline Associate Member
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    Great improvement. Those pictures have got to be great motivation for you!

  21. #21
    ruffio's Avatar
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    Good job.

  22. #22
    Padawan's Avatar
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    Sorry, I've been away for a couple of weeks. Weight in first pic was 210, last pic was 217.

  23. #23
    desert rat is offline Junior Member
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    No gear at all? Very impressive.

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