Two months of comparisons

[Padawan]

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!

[goldenFloyd]

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

[sav22]

Padawan,

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

[Vegas Kid]

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

[eradikate]

wow....

[nuke]

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

[Tystick]

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.

[Padawan]

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.

[musclehed275]

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

[jon]

nice change

[Little Jonah]

wow great progress especially for two months

[feelnfit]

you are an inspiration to all!!

[Padawan]

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.

[G-S]

Your work is paying off. Congrats to you.

[thegame01]

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

[Padawan]

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.

[jamotech]

Good job bro, keep goin

[durbin22]

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

[Medicine Man]

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

[Wimmpy]

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

[ruffio]

Good job.

[Padawan]

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

[desert rat]

No gear at all? Very impressive.