Befor and now pics of me 1 year!!

[house71]

What was your deit.

[mike954]

What was your deit.

BF 15%
219 lbs
5 '9

6:30 wake up Meal 1: Whey shake 3 egg whites/cal=210 pro=42 fat=1 carb=4
9:30 Meal 2: 1 pack tuna/cal=160 pro=36 fat=1 carb=0
11:30 lunch Meal 3: 1 chicken breast 3 tbs brown rice/cal=160 pro=28 fat=3 carb=15

2:30 Meal 4: whey shake/cal=120 pro=24 fat=0 carb=3

8:40 Meal 5: 2 small fish fillets and small amount spinage/cal=200 pro=42 fat=1 carb=3

11:30 Meal befor bed 6: Casein shake 1 tbs flax seed oilcal=230 pro=24 fat=14.05 carb=0 ps most of fat and cal are from falx seed oil

Day total = cal=1112 pro=196 fat=22.05 carb=23 Give or take a bit







i workout after work about 6:00 pm

mon- chest/tris 30 mins cardio
tues- back/bis 30 mins cardio
wed- sholders 30 mins cardio
thurs- legs 30 mins cardio
fri- tris/bis 30mins cardio
sat 45 mins cardio
sun 45 mins cardio

[drdeath613]

damn mike thats one hell of a change brother grats

and i see ur from fl tooo thats cool

well bro keep at it

ps

now i know it can be done its time for my change as well

[MattUK666]

Jesus....congratulations!

[BigLittleTim]

Great transformation. Sounds like you have the dedication and motivation to keep going, big guy.

P.S. You have any old pics of yourself without a cocktail?

-BigLittleTim

[mike954]

Great transformation. Sounds like you have the dedication and motivation to keep going, big guy.

P.S. You have any old pics of yourself without a cocktail?

-BigLittleTim

naw guess i was a drunk lol

[whiskey15]

lol are you a redneck, gangster, or and italian mob boss? Congrats on the change bro keep up the hard work.

[damiongage]

hi people on here say winstrol wont help loose weight? but it has for you yes?

it wasn't the winny...it was the diet.

[whiskey15]

it wasn't the winny...it was the diet.

Very true winny will actually make you gain weight. Its a lot easier for me to lose weight now that Im off winny.

[mike954]

lol are you a redneck, gangster, or and italian mob boss? Congrats on the change bro keep up the hard work.

im an italian redneck! no gangster

[mike954]

i have a bottle of winny left when i get down to where i want to be, i might do it

[mkcay7979]

wow looking great keep up the hard work

[TheJuicer]

I'd add some oatmeal to your morning breakfast...just need a bit of carbs in the morning to start your day

[daniel_3855]

BF 15%
219 lbs
5 '9

6:30 wake up Meal 1: Whey shake 3 egg whites/cal=210 pro=42 fat=1 carb=4
9:30 Meal 2: 1 pack tuna/cal=160 pro=36 fat=1 carb=0
11:30 lunch Meal 3: 1 chicken breast 3 tbs brown rice/cal=160 pro=28 fat=3 carb=15

2:30 Meal 4: whey shake/cal=120 pro=24 fat=0 carb=3

8:40 Meal 5: 2 small fish fillets and small amount spinage/cal=200 pro=42 fat=1 carb=3

11:30 Meal befor bed 6: Casein shake 1 tbs flax seed oilcal=230 pro=24 fat=14.05 carb=0 ps most of fat and cal are from falx seed oil

Day total = cal=1112 pro=196 fat=22.05 carb=23 Give or take a bit







i workout after work about 6:00 pm

mon- chest/tris 30 mins cardio
tues- back/bis 30 mins cardio
wed- sholders 30 mins cardio
thurs- legs 30 mins cardio
fri- tris/bis 30mins cardio
sat 45 mins cardio
sun 45 mins cardio

iam going to use your diet iam 15%bf want to loose as much fat as poss before my hol in sep. just was wondering there is a big time gap from 2.30 - 8.30 dont you eat anythin in between them times mate? also do you have any veg or fruit?

[moregunsthanroses]

Mad props on the weightloss, you look like you belong the the sopranos/godfather in the first pic.

[Stoneco|d]

Nice transformation man

[mike954]

iam going to use your diet iam 15%bf want to loose as much fat as poss before my hol in sep. just was wondering there is a big time gap from 2.30 - 8.30 dont you eat anythin in between them times mate? also do you have any veg or fruit?

6:30 wake up Meal 1: Whey shake 3 egg whites and amall amout of plain oats

9:30 Meal 2: 1 pack tuna

11:30 lunch Meal 3: 1 chicken breast 3 tbs brown rice

2:30 Meal 4: pack of tuna or chicken

5:00 meal 5: post wo whey shake

8:00 Meal 6: 2 small fish fillets and small amount spinage

11:00 Meal befor bed 7: Casein shake 1 tbs flax seed oil

i have not been eating any fruits because they contain alot of sugar nad carbs

ps. i went from a 42 to a 33 in pants
and a XX-L to a L t-shirt
i all so take a multi vitaman in the morning

[daniel_3855]

thanks mate.

dont you like having much carbs?? any reason?
as people say you have got to have carbs before and after workout???

also whats flax oil keep hearing it but dont no what it is?

and great job mate happy for you to loose that much weight bet you feel very proud of yourself,

[mike954]

thanks mate.

dont you like having much carbs?? any reason?
as people say you have got to have carbs before and after workout???

also whats flax oil keep hearing it but dont no what it is?

and great job mate happy for you to loose that much weight bet you feel very proud of yourself,

flax seed has alot of good fatty acids and omags 3 and 6 and i have been eating real low carbs for fat loss i do mix in a fewhere and there for energy like oats and brow rice or sweet potatos here are some new pics i just hit 214 lbs almost droped 100 lbs !! THE ONE OF ME IN THE COWBOY HAT IS OVER 1 YEAR AGO!

[mike954]

bump

[GGallin]

I like you better as a fat cowboy. Just kidding I am still fat.

[mike954]

umm.. not realy what i was looking for lol

[GGallin]

No man you look great I was just bustin your balls bro.

[mike954]

i know and thank you dude !

[OnT]

I agree you look better as a fat dude. Some dude are like that...

[ecto9]

Great job!!! Looking thick bro. I like the way you spread out your cals. About 1200 or so for the day cutting, huh? Keep it up bro, great to see the progress

[FrankieJJ23]

new update pic

just courious how tall are you..?