Progress update.. 3 something years later

[gregnb]

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

[seanw]

Wow !!! Good for you Bro, thats a great transformation

[the_rebirth]

awesome transformation!

[SwoleCat]

Nice job!

Where's the legs?

J/K.

~SC~

[co2boi]

Right on, good work bro.

[Jantzen4k]

great work bro

[Hot-Rox]

It goes to show what a balanced diet and hard work in the gym can do. Good job. Keep us posted.

[bigcut77]

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

[BiggerBri2002]

Great job....looking awesome....keep it Up!

[gregnb]

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..

[Tnoel]

Nice progress.

[Hed]

Beefy legs champ, nice work! Keep it up!


BTW, nice dorm room. I remember those kinda beds from two years ago lol..........

[slizzut]

Great job bro! Keep it up man its all paying off

[ReX357]

Great progress continue workint out!

[BeerBaron]

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.

[gregnb]

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

[Hed]

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!

[9000rpm]

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!

[Natural1]

keep it up

[swiss chick]

mhhhh well thats a pretty sight.....lol Keep it up and ill agree with bigcut 77 , it doesent happen overnight... Great job !!!

[*Narkissos*]

Looking good ..one college bro to another

[Dude-Man]

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.