notorious's progress

[xnotoriousx]

Ok, I had a thread with some progress pictures after 3 months of being back on a good diet+workout routine. I will be posting pictures here each month of my progress, hopefully for a long time.

I'll start here with my before picture.

[xnotoriousx]

3 months later 3-1-09

[xnotoriousx]

1 month later 4-1-09

[xnotoriousx]

Before picture 185lbs

3-1-09 190lbs

4-1-09 201lbs

Please be sure to give feedback on the last to recent progress pics, Good? Bad? Whatever is on your mind. I'm all ears.

Current diet has looked like this:
AM CARDIO 30-45 mins - 3-5x a week Xtend BCAA drink

Meal 1
8 Egg Whites 2 whole eggs - Cup of oats

Meal 2
Can of tuna - 2 slices of wheat bread

Meal 3
6oz 93% Lean ground Beef - Cup of brown rice - Cup of Broccoli

Pre W/o N.O Drink - 20g Whey - banana - during drink 4 scoops of Xtend BCAA drink

post w/o 2 scoops whey, cup of oats banana


Meal 4
5oz turkey/chicken w/cup of brown rice - Tablespoon Flaxseed oil/Fishoil

Meal 5
8oz Salmon - serving(28) of almonds

Meal 6
7 Egg whites 1 whole egg w/broc - 2cups of 2% Milk zzZzZzZZzz 10hrs every night

Protein 363g
Carbs 281g
Fat 110g
Around 3200 CALS

[stpete]

Nice progress man. Keep up the good work.

[FireGuy]

Good transformation, keep at it.

[NBRD1808]

congrats so far keep it up

[xnotoriousx]

suggestions on where to go from here?

My whole plan from the beginning was to reach 200 maintain that weight and get as lean as possible. I'm 6'3 so it will take years of heavy lifting and maybe even a little test to get "big" which i'm kind of leaning toward the Michael Phelps kinda look just a lean machine with a respectable weight.

Any advice or direction for me to reach this goal? Also any guesstimation on current BF%

[FireGuy]

Just keep doing what you have been doing, seems to be working so far. As far as BF% I would guess you to be around 13%.

[SampsonandDelilah]

Good work! Looks like a solid 10 lbs...while staying lean!

[PittBoy]

Nicely done!

You've put on some quality lbs.

[xnotoriousx]

Thanks a lot for the feedback.

For now my goal is to get extra lean at 200lbs. Do you suggest I continue at my current calorie intake and up the cardio?

I was thinking about dropping it down about 500 cals and just trying to maintain 200lbs while leaning up as much as I can. What is the best way to lean out from your guys experience?

[FireGuy]

Being you put on 10 lbs in the last 30 days, if your goal is to maintain this weight and just get leaner I would keep the diet the same and add in more cardio.

[Reed]

Great job bro!!!

Keep on going, just eat and lift!!!

[l2elapse]

nicely done

[xnotoriousx]

thanks alot fellas, i'm staying strong this time. This life style can beat you down, I have more respect then can be put in words for you guys that are in incredible shape.

[Lfs2shrt2bsml]

lookin very good mate... keep it up

[PIGPEN8181]

Keep up the progress. Good job.

[xnotoriousx]

I'm posting up my progress from here on out. Any advice judging from my pictures, diet, workout ect is welcomed.

Current work out routine looks like this:

I do everything 3 sets on a 12-10-8 format always ending on failure last set.

Mon:back/bis
Deadlifts 3 sets
Bent-over bb rows 3 sets
pull-ups 3 sets to failure
Lat pull-downs 3 sets (Usally switch this one up each week)


Standing concentration curls 2 sets
peacher curls 3 sets
seated db curls 3 sets
hammer curls 3 sets

Tues:Chest/tris
Incline db bench 3 set
incline db flys 3 sets
flat db flys 3 sets
dips 3 sets

decline tri extentions(skull crushers) 3 sets
seated db extention 3 sets
cable rope pull downs 3 sets


wed REST

Thurs:Legs
Squats 3 sets
leg press 3 sets
leg curls 3 sets
leg extensions 3 sets
calves 5-8 sets

Fri:Shoulders
Seated db press 3 sets
standing bb press 3 sets
standing lat raises 3 sets
db front raises 3 sets
(I usually switch up the last 2 each week)

Sat:Off

Sun: Repeat

[mperk]

hey dude - great progress - keep lifting big and eatin bigger (clean)!

[xnotoriousx]

I've had a change of heart.

Summer is right around the corner, also i've had a sudden loss in appetite so I have decided to cut.

What suggestions do you guys have for my cutter? I am thinking about just keeping the meals the same, but dropping the meal sizes down. Taking cals somewhere around 2500.

Should I keep the same workout format, or should my workout look different(Higher reps, mnore sets ect ect) since i'm looking to reach 9-10% BF even lower if at all possible.

Any advice on getting to 9-10% and ripped is very very appreciated. Thanks fellas.


I have plenty of xtend (bcaa drink) that i'll be loading up on each day to try and keep as much muscle as humanly possible. Any other ideas for keeping muscle while cutting up as fast as possible?

[j_berry2756]

nice progress man, i'd give you some help but i'm sure you know more than me. keep up the good work though....and i might be about to steal your diet plan...

[xnotoriousx]

nice progress man, i'd give you some help but i'm sure you know more than me. keep up the good work though....and i might be about to steal your diet plan...

I would recommend that you do try that diet out. If there's food you don't like, then just replace it with something else. It will help you to get a scale so you don't cheat yourself on the meats. 10bucks a target.

New Pics coming soon, i've been leaning out really well. (down 2lbs)

Dropped cals down alot, been doing 30 minutes cardio in the morning and another 30 minutes after workout.

I've also been drinking tons of this xtend bcca stuff 4 servings a day(8 scoops) Hoping it helps me keep the muscle, so far so good.

I really hope the pics show me what I think i'm seeing in the mirror.

[xnotoriousx]

I changed my split

Been going 3 days on 1 day off

m-shoulders
t-legs
w-chest/tris
OFF
f-back/bis
s-shoulders so on so on

To be honest, it's kicking my ass. When that off day comes around, i'm really beat up, I feel like putting ice bags on my knees. I think i'll end up going back to the 2 on 1 off, i'm just trying out something new.

[xnotoriousx]

Took these yesterday from phone, just a little peak until the next batch of progress pictures.

[xnotoriousx]

Legs are starting to feel stronger

[VWbug66]

wow dude ur really doin good..I have a very similar build as you do. i'm 6'3 and 190, was at 200 but I took a break from lifting and eating, I play alot of basketball to, and lost the 10 lbs..

I think i'm gunna steal your diet as well and see how things work! Do you drink any on the weekends or anything?

[xnotoriousx]

Delts



Overall I feel like dropping cals down to 2,500 from 3500 was alot, but I feel it's working out becuase I was gaining weight pretty quick with the 3,500cals

195lbs is my current weight. Down 5lbs. I really have that fear of losing muscle, but so far so good. I think the bcaa drink i've been oding on might be helping out alot.

My order from agx sups should be in here today or Monday. I bought the LipoShred stack(stem3, amp02, lipoflame) so i'll keep you guys posted on how good their supps really are. I've heard alot of good about them, now it's time to see for myself.

[xnotoriousx]

wow dude ur really doin good..I have a very similar build as you do. i'm 6'3 and 190, was at 200 but I took a break from lifting and eating, I play alot of basketball to, and lost the 10 lbs..

I think i'm gunna steal your diet as well and see how things work! Do you drink any on the weekends or anything?

Why did you have to ask me that? I was going to pretend to be mr.perfect lol

I drink about every other weekend, somewhere around a 12 pack.

It's the one demon I can't shake. I just can't say no to a ice cold brew on the weekend. Especially when it's nice outside.

Been keeping my cheat meals about every other weekend also. No need to have one unless i'm really dying for something awful.

[VWbug66]

hahha sorry dude! yeah I just drink on a fri and saturday nights...It's not a demon if your not crazy with it like a crack addict is with crack. neway, keep kickin ass man!

[xnotoriousx]

As a matter of fact, i'm about to head out to fight one of those demons right now.



Going to have to run my ass off tomorrow I guess.

[xnotoriousx]

....

[mperk]

Hey dude - Nice progress - you are looking very lean and getting some great definition! Grats!

[jbm]

You Da Man!

[xnotoriousx]

Ok just got my LipoShred stack in the mail. Amp02 - Lipoflame - LipoStim3

Pretty excited to get it, i'll be buckling down hard on diet while running this stack and give the low down on it's effective ness. I'm just now getting nice and lean so lets see if it really gets rid of the stubborn areas like they claim.

Super fast shipping btw

[xnotoriousx]

I'm just going to say wow!

I wake up, eat half a banana, pop 1 LipoStem and 4 LipoFlame and take down 2 16oz waters.

Headed to the gym to do my am cardio session.

I wanted to pick up the treadmill from underneath myself and run out of the gym with it over my head!!! Put the ipod on Rage against the machine shuffle, it was awesome! I actually wanted to keep going, but knew I shouldn't do more then 45 mins.

I'm very impressed with the stem and flame! Boatloads of energy with no jitz. I'm really excited to test out the amp for my back/bi session tonight!

[Kaioken]

hey thanks for the PM

here you go for you:



3 Caps LIPOFLAME + 1 Cap LipoStim3 30 min Pre AM cardio.

7 Caps Amplify 02 + 1 Cap LipoStim3 30 min Pre Lift


on off days:

2 caps Lipoflame + 1-2 LipoStim3 in the am

2 caps Lipoflame + 1-2 LipoStim3 in the midday

[xnotoriousx]

Alright

All the hype about pandas crapping rainbows in your brain is legit!

I have never felt this kind of boost in my life, the cardio this morning was spot on, i've been sweating all day (I hardly sweat, so that's big) and my afternoon Back/Bi session was my best to date.

Pump was insane, maybe a little to much after deads I had to wait about 3 minutes before I could continue.

So far so good. Now lets see over the next few weeks how effective this stuff really is!

[RATTLEHEAD]

i'd say your results are as close to exactly like mine in the stomach area as possible. good progress man, good progress..

[xnotoriousx]

Hey, thanks man.


Ok, so just as I was thinking to myself how perfect everything was and then boom, got a little crash. The good thing is, it isn't a really bad one. Just a little weird feeling and it only lasted about an hour after the stack wore off.

I maybe took to much for my first dose. I'll try a little less of a dose tomorrow to see how it goes. Also, crash could be due to the very, very intense workout I had today. Like I said, it was my best to date.

Appetite has been wonderful, not hungry what-so-ever but still able to eat food without wanting to puke. Works perfect, because of the cut, i'm not eating much anyways.