15 week progress

[BostonT]

Critiques? My legs are coming along just no pictures. I am hoping that a little longer on my diet that my chest will square off a little more and I'll lose the extra fat in the nipple area and gut (I am not as worried about my stomach I have confidence that my gut has been consistently trimming down) I started at 185 i weighed in today after my work out at 168.6. It's pretty obvious but I am not on any juice.

28yrs old
5'9"

Squat 275x8 (working on form/ making sure I get just passed 90 degrees)
Deadlift 355x6
Incline bb bench 205x8
Flat bb bench 225x6
20 pullups pretty easily
8-10 with a 35lb weight

185

168

[BostonT]

come on no advice/criticism?

[bdos]

Nice work

[OnTheSauce]

very good progress man. whatever you are doing, its working. keep it up.

[(Cock-Diesel)]

I've got an almost identical build to yours bro. And I'm about to start slimming down too so this is some good motivation for me. Keep up the good work I'll be following your progress

[BostonT]

Thanks for the replies guys. Its motivating! Like I said I am only really a little worried about my chest, but it seems as though I have been consistently losing fat while simultaneously (slow but steady) building muscle. So I think in a few more months I will see more improvement.
Thanks again

[Live for the PUMP]

By looking at your body I have a hard time believing your lifts. Please don't take offense I am just giving you my opinion. I also realize pics a lot of times don't do a person justice. Also it looks like you put more emphasis on chest than your other muscles. Make my post motivating no matter what the truth is. I would never want to discourage anyone.

[greenwell001]

By looking at your body I have a hard time believing your lifts. Please don't take offense I am just giving you my opinion. I also realize pics a lot of times don't do a person justice. Also it looks like you put more emphasis on chest than your other muscles. Make my post motivating no matter what the truth is. I would never want to discourage anyone.

sorry but i tend to agree with pump, you dont look that strong to me but it is decieving sometimes.
When you say 15 wks are you talking about on cycle?

[BostonT]

No offense taken. I actually tend to agree, although my arms and shoulders look bigger in the mirror, when I try to take a picture I can not get that to show. I also kind of think some of my lifts are not proportional to each other. I feel like I deadlift a respectable amount but I really struggle with squats.

When I first started (re started) working out I could do 4-5 pull ups. My goal was to be able to do 20 wider than shoulder width grip pull ups and for the longest time I was seeing hardly any gains. Then out of no where I could do 12 then with in 4 weeks I could do 20. Weight loss helped I am sure. Now I can do 8 (with a narrower grip) with 35 lbs.

No steroid use. Just 15 weeks since I finally got my act together, and I have been pretty consistent, I never skip gym days anymore, and I have a pretty good diet I put together using the info on this forum.

[BostonT]

Here are two back shots that show a little more definition (sorry the second one is so blurry)

[Live for the PUMP]

No offense taken. I actually tend to agree, although my arms and shoulders look bigger in the mirror, when I try to take a picture I can not get that to show. I also kind of think some of my lifts are not proportional to each other. I feel like I deadlift a respectable amount but I really struggle with squats.

When I first started (re started) working out I could do 4-5 pull ups. My goal was to be able to do 20 wider than shoulder width grip pull ups and for the longest time I was seeing hardly any gains. Then out of no where I could do 12 then with in 4 weeks I could do 20. Weight loss helped I am sure. Now I can do 8 (with a narrower grip) with 35 lbs.

No steroid use. Just 15 weeks since I finally got my act together, and I have been pretty consistent, I never skip gym days anymore, and I have a pretty good diet I put together using the info on this forum.

Keep up the hard work bro. It will pay off.

[Bulkn]

lookin good in the second pic mate

[BostonT]

lookin good in the second pic mate

thanks!

[auswest]

You're doing a great job, keep up the good work you're defernatly on the right track

[(Cock-Diesel)]

Hey man could you post your diet and macros for everyone to see if you don't mind?

[BostonT]

Hey man could you post your diet and macros for everyone to see if you don't mind?

Sure. This is how I started out.

M1- 1 Cup oats mixed with 1/2 cup blueberries and 4 egg whites
15g carbs 16g Protein 5g fat 410 cal

M2- Can of tuna and 1 cup of green beans
9g carbs 41g protein 5g fat 261 cals

M3- 1 Chicken breast and a Sweet Potato
23g carbs 28g protein 4g fat 249 cal

M4/Post work out- Protein Shake and 2 Bananas
54g carbs 50g protein 1g fat 420 cal

M5- Chicken breast and broccoli
9g carbs 28g protein 3g fat 191 cal

M6- Tuna and 10oz if walnuts.
9g carbs 41g protein 23g fat 405 cal

That puts my totals at.
Carbs-164g
Protein-204g (220)
Fat-37g
Total Cal-1936 (2008)

I eliminated the bananas, blueberrys, and nuts for the most part. If I am having cravings for a snack I will eat some almonds, cashews, or something similar to help tame the urge. I upped the the protein a little in each meal, effectively upping my calories (I am still losing fat so I am ok with that, I am not strictly cutting, I am conditioning for endurance races also so I am doing lots of cardio to compensate). Also I hardly ever eat cans of tuna anymore I replaced most of them with equal amounts of other proteins mostly chicken and turkey breasts. I take in around 2200-2300 cals ~200g carbs ~250g protein ~30g fat. I cut back carbs about 10% on days if do not work out. Once a week I will have a high carb/cheat day, then on occasion I will have one more cheat meal during the week. And the last day of my work out cycle (99% time its Sunday) I will do a fasted morning run 4-6 miles and not eat until mid-afternoon.

Mon- Chest. Abs. 2 mile run
Tues- Legs. 30 min elliptical
Wed- 1 mile run warm up. 60 min high intensity plyometric workout
Thurs- Shoulders. Tris. 2 mile run
Fri- Back. Biceps. Abs 2 mile run
Sat- OFF
Sun- Morning Run

I plan on doing crossfit/plyo style work outs for 4 weeks plus 1 week off before any event I plan on running.

[73mustang]

Really big change from first pic to second... Lol, you've lost weight but look bigger and definitely buffer. Keep on keepin on man,

[BBTrevor]

Nice change man, keep training hard and eating like a machine! bring up those traps and shoulder for V shape would be my suggestion, keep it up, good luck!

[fit2bOld]

Keep at it and keep lean, looking good...

[OnTheSauce]

Less than 2000 calories? Shitty I have that knocked out by 11am

[Wazz]

Great job. 15 weeks, I cant wait to see thet 1 year!

[BostonT]

Less than 2000 calories? Shitty I have that knocked out by 11am

I upped it to around 2300 still kind of sucks, but it seems to be working so I don't want to mess with it too much. Early next year January or February I will up my calorie intake and see if I can start putting on some substantial lean muscle mass. Right now I am focusing on just getting rid of the fat, I don't want to stop now because I see some peoples bodies with pockets of fat here or there on their chest, lower abdomen etc, and I do not want any of that. I don't want to get stuck with that "eh good enough" feeling and either not lose the rest of the fat or even worse start putting it back on. I keep telling myself, one step at a time.

[OnTheSauce]

Great attitude about it. You should get exactly what u want being that determined.