So far So good!

[AdamGH]

couple more...

[AdamGH]

side by side comparison:

[AdamGH]

current diet, goal 8%body fat now. genetics is being a bitch to me though.


Meal 1:
1 whole egg - 70 calories, 6g protein, 5g fat
1 ½ cup egg whites - 180 calories, 36g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs
4 caps Fish, Flaxseed, Borage Oil combo- 40 calories, 4g fat

Totals: 440 calories, 47g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Daily totals:
2320 calories, 263g protein, 212g carbs, 64g fat

[novastepp]

you're getting close to the 10% mark judging from all your pics. keep it up!

[Ernst]

Wow. Huge improvement-- Good work!!!

[texasmk4]

what can i say bro your pics speak for it self. Great work..

[AdamGH]

thx all. I think im getting closer to being ready for gear i think. I might wait a couple more months and give it a go.

[hugovsilva]

Great progress. Really impressed.

[lovbyts]

Nice job, keep up the good work. It's nice once you can see that kind of difference in the mirror/picture.

[AdamGH]

I have a new update. I am now down to 196 lbs and a 34" waist.

For those that dont want to scroll to back to the beginning:

Start Date: 05/03/08
Height 5'10"
Age 34
Starting weight: 230 lbs
Waist: 40"

Current Date: 01/17/09
Height 5'10"
Age 35
Current Weight: 196 lbs
Waist: 34"

I really don't think I am genetically capable for that classic six pack ab look. Ill keep going, but it doesn't look likely.

Here are my latest pics:

[AdamGH]

A few more...

I dont like the first shot on the left. i look chubby there. I think i am pretty lean over all. that pic sucks lol.

[AdamGH]

side by side pics, before and after...

[amcon]

I am still not done yet, but so far so good!

After: 07/01/08
5'10"
age 34
211 lbs
almost 36 waist
Daily diet: 5-6 meals a day. water, nothing else

great job... now go get a job and a good gym to take your self to the next level... keep up the good work- you are at the hard part now the last few lbs and you will be rocking!!!!!!

[AdamGH]

great job... now go get a job and a good gym to take your self to the next level... keep up the good work- you are at the hard part now the last few lbs and you will be rocking!!!!!!

thanks for the kind words, but i think you quoted the wrong part. I am much further along than that.

[jbm]

Bro! good job. Your before and after pics are excellent.
I'm also cutting right now!

[Joker111086]

dude i give u props holy shit, ive been eating healthy for the past 6 years and never lost weight that fast. i never knew u had to eat more 2 lose weight until 3 weeks ago, hopefully my body gets cut like that asap as well lol, well i kind of had a bigger build but im also a pro gamer xD

[Ricer]

Awsome improvements! Keep it up

[Matt]

Fuvking awesome job Adam lol, wow this is the first time ive seen this thread. You've really got to be proud of the work so far, im lost for words...

[AdamGH]

Thanks all for the kind words. Its been a rough ride and great learning experience diet wise. I am still unable to lose that layer of fat in the midsection you see in all the progress pics. I am at a point where I am starting to get a very minor bit of strength loss as i lose weight. I feel like im in this constant battle with my body to keep my muscle and burn the fat lol.

[xnotoriousx]

Pretty nice job man, don't stop.

[mousetraps]

very inspiring. Thank you very much for keeping up on this thread.. it's helpng keep me on track. Are you taking an ECA stack? If not, that would help you lose a little more fat, and keep some muscle in my experience.

[AdamGH]

Im a bit skeptical an ECA stack will tell the fat hanging around my midsection to go away.

Those that read this want to make sure you all know that I did all this steroid and supplement free. It was just eating right and lots of hard work. Hope this inspires you that you can do it if you want to put forth the effort. Im pushing my genetic limits right now I believe. Not sure how much bigger or cut I can get at my age without taking that next step. I think in a few more months Ill venture over to the darkside.

[mousetraps]

I respect someone who can achieve their goals with food and sweat. Keep it up, but here's some info in case skepticism is holding you back:

The effect of ephedrine/caffeine mixture on energy expenditure and body composition in obese women.

Astrup A, Buemann B, Christensen NJ, Toubro S, Thorbek G, Victor OJ, Quaade F.
Research Department of Human Nutrition, Royal Veterinary and Agricultural University, Copenhagen, Denmark.
Treatment with beta 2-agonists promotes fat loss and muscle growth in numerous species, but human studies are lacking. We studied the effect of a compound with beta 2-agonistic properties (ephedrine 20 mg/caffeine 200 mg [E + C]). Fourteen obese women were treated with a 4.2-MJ/d diet and either E + C or placebo (P) three times per day for 8 weeks in a double-blind study. Weight-loss was not different in the groups, but the E + C group lost 4.5 kg more body fat and 2.8 kg less fat-free mass (FFM). The decrease in 24-hour energy expenditure (EE) seen in the P group was 10% at day 1 and 13% at day 56, but was only 7% and 8% in the treated group (P = .044). The higher EE in the E +C group was entirely covered by fat oxidation. These findings provide evidence that promotion of fat loss and preservation of FFM during weight reduction may also be achieved pharmacologically in humans.
PMID: 1619985 [PubMed - indexed for MEDLINE]

[wanabeMASSIVE!]

Holy shit AWSOME work!

[BuffBuffalo]

Great overall transformation, keep it up!

[PittBoy]

Nicely done!