1 year later

[AandF6969]

Bro, just so you know, a lot of dieticians these days are not trained, nor do they have the knowledge for bodybuilding nutrition. I know, because I'm studying to be an RD, and going through learning nutrition for wasting patients, overweight people, high cholesterol, etc, but nothing related to a bodybuilders nutritonal needs. Be sure your nutritionist KNOWS bodybuilding nutrition.

True dat...

I've never seen a dietitian who looks the way I want to look. They don't know shit about bodybuilding nutrition. Same with lots of trainers.

I think the max that dietitians advise is like 1g/lb bodyweight of protein...wtf

[rmcfar]

keep up the good work man.. i have a very similar story to you as i started at 250 and got down to 213 with an ass load of HIIT training and it worked great just keep on that diet and your gonna do it man.

[mike954]

good work man check my thread "Befor and now pics of me 1 year!!"

[Ajc330]

don't run a mile before lifting weights.. do a light warm up set if you want to get your blood flowing, running a mile is wasting energy you could be using for pushing heavier weight, save cardio for after weights

[noexcuses88]

I have heard that running a fast mile (6-7 min mile). Keeps your heart rate up throughout the workout with burns more fat/cals. That was my objective throughout the workout.

[noexcuses88]

Bro, just so you know, a lot of dieticians these days are not trained, nor do they have the knowledge for bodybuilding nutrition. I know, because I'm studying to be an RD, and going through learning nutrition for wasting patients, overweight people, high cholesterol, etc, but nothing related to a bodybuilders nutritonal needs. Be sure your nutritionist KNOWS bodybuilding nutrition.

I had been dieting on my own for a while and I realized that I was consuming waaayyyy too much protein. This in fact was putting strain on my kidneys. I dropped from 280 to 240 with my diets and research but plattued for the longest time. That is why I decided to consult a nutritionist. She incorporated a lot of things into my diet that I would not normally eat (ie: fruit (3-4 servings), and dairy). I dropped a couple of pounds but and really fluctuating around 225 and it seems real hard to drop to 215. The last couple of pounds seem the hardest and most bothersome to loose

[noexcuses88]

keep up the good work man.. i have a very similar story to you as i started at 250 and got down to 213 with an ass load of HIIT training and it worked great just keep on that diet and your gonna do it man.

How often did you run hiit and how long did it take you to get down to 213?

[rmcfar]

i did 6 days a week first thing in the morning for about 45 minutes. I started In January 07 and by June i was 213, so 6 months. So my avg weight loss was 1.5lbs a week, nice and slow.

[fdrx7man]

looking good man!! take that shirt off in public man!! who cares u look good!!

have you used any AAS yet?

[noexcuses88]

looking good man!! take that shirt off in public man!! who cares u look good!!

have you used any AAS yet?

thanks

no, what would you suggest?

[noexcuses88]

...?

[noexcuses88]

First week of Hiit went well...

Mon, Tues, THurs, Sat... Hiit
Wed. and Sat... Tennis

Initial weight: 225
Todays Weight: 222.8


Today's measurements:
Bicep 16
Forearm 13
Chest 41
Thigh 26
Calf 16
Waist 35

Start again on Mon morning.... bright and early

[Oki-Des]

Congrats man!

[noexcuses88]

Second HIIT week

Same exact weight: 222.8

Mesurements are the same. However feeling a little more vascular and better overall. Sprints are quicker and recovery hr is also quicker. Resting Hr seems a little lower.

Kinda pissed the weight didnt go down.

MWTS: Hitt
W: Tennis

Workouts: M-chest tri, T-back bi, W-shoulders, F-Chest tri, S-back bi

Haven't been able to do legs due to a strained hip flexor. Painful for any wieghted squatting movements. Havent been able to do legs for the past 1.5 months.

[Merc..]

Second HIIT week

Same exact weight: 222.8

Mesurements are the same. However feeling a little more vascular and better overall. Sprints are quicker and recovery hr is also quicker. Resting Hr seems a little lower.

Kinda pissed the weight didnt go down.

MWTS: Hitt
W: Tennis

Workouts: M-chest tri, T-back bi, W-shoulders, F-Chest tri, S-back bi

Haven't been able to do legs due to a strained hip flexor. Painful for any wieghted squatting movements. Havent been able to do legs for the past 1.5 months.

Thanks for the update .... Keep up the GREAT work ..


Merc.

[noexcuses88]

Weight: 217.8

Last couple of weeks has been rough... Weight has fluctuated unbelievably. This week I finally got a good measurement in the morning.

HIIT 3 times a week hasn't done anything for my body type. I feel as if I need a lot more to see results.

Changed the workouts to 3 HIIT workouts in the mornings followed by 70% MHR on treadmill for 45 mins. And 2 other 70% MHR for 1 hour

Have also started a Cycle of Clen and t3 run with diphenhydrmine(third week) and taurine. I am currently at the end if week one. Cycle continues for 8 weeks.

[noexcuses88]

Havent posted a picture in a while. The clen and T3 werent used. finally got down to seeing some abs




First time in my life for abs... So happy.. I wanna definately get more defined. So back to the gym tomorrow for cardio. got some venom Hyperdrive to control my appetite.

[JinNtonic]

Look great.

[manwitplans]

Looking good, very good progress.

[noexcuses88]

thanks for the support guys

[FallenWyvern]

Nice work, you should be proud.

[noexcuses88]

[noexcuses88]

I am fluctuating around 230 now. It seems like I had an unintentional bulk...

my diet is like this


Meal 1- 2 scoops whey protein, 2 tbs all natty pb, 1 cup oats
Substitute:1/2 cup oatmeal with 6 egg whites and slice of cheese


Meal 2- 10 oz chicken/tuna 8-10 oz broccoli

Meal 3- 10 oz chicken/tuna 8-10 oz broccoli (optional meal)
If carbs are needed, use oatmeal or brown rice or sweet potato

Meal 4 - 10 oz chicken/tuna, big handful of almonds

Meal 5- Oats with mixed fruit, 1 scoop of protein powder

Meal 6- pwo nutrition
...........Waximaize with creatine immediately after workout
...........2 scoops of protein powder and banana 20-30 mins after workout

Meal 7- 6 egg whites and a ? yam.
Substitute: Chicken/fish and brown rice

Meal 8- 2 scoops whey and 5 oz of lowfat cottage cheese
Substitute: chicken, fish

Any sugesstions to the diet?

[GT2]

Shoulders, shoulders, shoulders...

[noexcuses88]

Shoulders, shoulders, shoulders...

????

I am beyond confused

[Makethemsuffer]

I hate ur body type

[SMCengineer]

^^why was it necessary to post that?

[mrmmonster]

I hate ur body type

WTF???

lookin good mate keep it up fella!!

[noexcuses88]

alright.. thinking about doing a cycle.. Any suggestions?

[Phate]

post stats in AS forum and i'll help you out

[noexcuses88]

thanks.... posted

[noexcuses88]

http://forums.steroid.com/showthread...89#post4112789

[T_Own]

diet looks like more of a bulk than a cut. it'll be pretty good if you cycle
good job though, lookin good lol

[GT2]

????

I am beyond confused

I'll dumb it down for ya...HIT THOSE SHOULDERS...HARD!
You have very droopy shoulders and a very narrow look. If you want to look like a bodybuilder you have to widen up those shoulders and that back. And ofcourse, your legs need alot of work. But keep at it

[noexcuses88]

I'll dumb it down for ya...HIT THOSE SHOULDERS...HARD!
You have very droopy shoulders and a very narrow look. If you want to look like a bodybuilder you have to widen up those shoulders and that back. And ofcourse, your legs need alot of work. But keep at it

hmm.. i will keep that in mind considering, i havent even put up recent pics of my legs, and my shoulders are the lease of my concern compared to midsection and chest.

Thanks for dumbing it down tho

[GT2]

hmm.. i will keep that in mind considering, i havent even put up recent pics of my legs, and my shoulders are the lease of my concern compared to midsection and chest.

Thanks for dumbing it down tho

I was referring to the legs in the pic you posted up. If you want feedback, you're going to get it BASED on the pictures you posted up, so don't gimme this "i havent even put up recent pics of my legs", that is irrelevant, as we only have one basis to judge off, and that is the pic you posted.

As for your shoulders, they should be your greatest concern. IMO, and I'm sure many will agree, big, boulder shoulders can change the look of your ENTIRE physique. Your chest and midsection need work, as does the rest of your body. If you're happy with a narrow look, then by all means, continue training your shoulders as you have been

[sweeney todd]

I was referring to the legs in the pic you posted up. If you want feedback, you're going to get it BASED on the pictures you posted up, so don't gimme this "i havent even put up recent pics of my legs", that is irrelevant, as we only have one basis to judge off, and that is the pic you posted.

As for your shoulders, they should be your greatest concern. IMO, and I'm sure many will agree, big, boulder shoulders can change the look of your ENTIRE physique. Your chest and midsection need work, as does the rest of your body. If you're happy with a narrow look, then by all means, continue training your shoulders as you have been

you sound like an arrogant know it all. seriously, get off your soap box. you dont have nearly the build and look you think you have.

[GT2]

you sound like an arrogant know it all. seriously, get off your soap box. you dont have nearly the build and look you think you have.

Mate, I'm 18, been training seriously for 6 months, do you think I'd spectacular by now? Ofcourse not. Rome wasn't build in a day. All good things take time. Who are you to judge me anway, you know nothing about me, and NOT ONLY THAT, "you dont have nearly the build and look you think you have", when did I ever say I look awesome?

Noobs...what can you do ay...

[sweeney todd]

Mate, I'm 18, been training seriously for 6 months, do you think I'd spectacular by now? Ofcourse not. Rome wasn't build in a day. All good things take time. Who are you to judge me anway, you know nothing about me, and NOT ONLY THAT, "you dont have nearly the build and look you think you have", when did I ever say I look awesome?

Noobs...what can you do ay...

noobs, you are a clown. i have 20 years in the gym. you give obnoxious advice and give weak excuses. why not try and deliver your critique with less arrogance. or, why not give such harsh criticism for someone who doesnt have "the experience" or the proven results to warrant such harsh criticism. theres a way to deliever a message and you must have missed the class on how to act with tact and respect.

noob. your funny. at 18 i had nearly 7 years in the gym. good luck to you.

[noexcuses88]

you sound like an arrogant know it all. seriously, get off your soap box. you dont have nearly the build and look you think you have.

god... thank you... took the words right out of my mouth.

Hamish&Andy, till u actually kno what you are talking about, please refrain from speaking