3 month before and after...

[clockworks]

I'm back! After many years of letting myself go, I finally decided enough is enough!

Did it all natural this time except for whey and multivitamin. Ironically, I think I look much better now than I did 5 years ago (when I worked out for 2 years straight and did a decent tren /prop cycle, see avatar). All those guys screaming "it's all about the diet!!" were right after all...

Sorry for the crappy quality, all I have is a dang iPhone.

Also, I think I can take better pics... these were taken completely cold after a sodium heavy meal. Definitely would be better with a good pump... I can get nice veins going in my biceps.

My goal is to hit 7% bf naturally, then maybe do a small PH cycle or something.

There is roughly 4 months of time between the before and after pics.

[THORSZ]

Very nice progress in just 3 months. What did your diet look like?

[ray0414]

the person in the first picture looks like they have never touched a weight in there life. i would want to see faces on those to prove they are real transformations.

[clockworks]

Very nice progress in just 3 months. What did your diet look like?

Oh boy, you asked, now I'm going to spew my long ass winded opinion on nutrition, since I've become obsessed with it recently... I'll try to keep it short though.

I count my calories and have a digital food scale with a tare function. I find it very important to have one of those.

Because of the scale, I know the exact macros of every meal that I eat.

Here's my current meal plan...

1) sludge (basically whey + almond butter), small oatmeal/whey pancake

2) 4 oz grilled chicken, 4 oz mashed black beans, 5 oz broccoli

3) 1 serving Muscle Milk

4) 4 oz grilled chicken, 4 oz mashed black beans, 5 oz broccoli

5) Syntha-6 shake with 2 oz banana, small oatmeal/whey pancake

6) scrambled eggs with vegetables and lean ham

7) 1 serving Syntha-6

The meals change often, but they are all very similar. I eat a lot of chicken, salmon, cottage cheese, broccoli, asparagus, beans, whole wheat pasta, oatmeal, cream of wheat, blueberries, raspberries, squash, sweet potatoes.

Honestly right now, I think I'm drinking too many shakes and not eating enough real food.

Btw, the trick is in the food preparation. I *love* almost every thing I make. It tastes delicious to me. I never crave anything except for my next meal.

[clockworks]

the person in the first picture looks like they have never touched a weight in there life. i would want to see faces on those to prove they are real transformations.

Ok, I PM'ed you some links to pics...

[korsow]

I mean this in a very positive matter...

BASTARD..

jealousy is a biotch lol, awsome progress bro!

[korsow]

oh, and I feel ya on the iphone thing lol

[clockwork_killer]

looking good bro 3months wow top goin

[redz]

Amazing transformatiojn im in the midst of one too, I have a few more lbs of fat to shed but I`m getting there. Always nice to see someones success.

[92whitelx]

Looking really good bro, awesome work

[Dinosaur]

very nice transformation. i just don't think the progress u made is achievable in 3 months.

[FREAK]

lookin good dude keep the hard work up

[stpete]

Looking good man. Keep up the good work.

[THORSZ]

looks like you are really dialed in on diet. Nice job.

[clockworks]

Thanks everyone.

Ok, I actually sat down and tried to better estimate how much time was between the pictures. It's closer to 4 months. I edited the original post and title.

That being said, I have my first body fat test documented and it's exactly 2.5 months after the before pics. It said I was at 9.2%. I don't think much has changed between 2.5 months and 4 months (now). I think I hit a plateau. I mean, I don't think my bf % is any lower than that now.

And yes it is possible. 300 calorie deficit with maybe 2 days a week at maintenance calories. Eating only natural, clean foods, no processed garbage. 5 days a week of cardio (spin class aka intervals, swimming, steady state running), 4 days a week weights.

(I don't do that much cardio anymore. Only 2 spin classes and 2 steady state runs now).

[Dias_x]

If you dedicate your whole day 24 hours you can achieve the results [especialy pic 2 of transormation from before picture is a huge difference for natural food only].
Naturaly or not i prefer the new pics ;-)

[wanabeMASSIVE!]

awsome work bro!

[WARMachine]

Great transformation brother!


You look great!

[gst528i]

Wow .. i don't believe it but pictures say it all.
Amazing work bro...even if it really took 6 months it would still be crazy impressive..

[*Alex*]

very niceeeeeeeee

[trainhrdrthnu]

woahhh :O

[Tigershark]

Great job man!

[auslifta]

Great work mate keep it up. hope you achieve all your goals

[MR_T]

good job bro, jealousy is a bitch

[clockworks]

Hey thanks everyone!

Now for the hard part... putting on some muscle.

This past week or so, I've increased my calories to be in about a 200-300 surplus (at least I think). My weight hasn't changed, but it seems like my bf% has increased slightly. Ugh. Maybe it's just in my head though.

I noticed that I'm making better gains now that I'm eating more food, but I've also started taking creatine/no2 about the same time I increased my calories, so it's hard isolate the cause. I'm leaning towards the creatine having a greater effect though.

I really want to try a Superdrol clone. Will probably do that in 2-3 months.

[nickbcd]

Great work on your dieting / exercise, your looking solid

[oc pitbull]

wow man you are lookign ****ign great

[mperk]

Hey man - good work - quads are lookin awsome! keep it up.

[ray0414]

hey i just got your emails about 2 weeks late, i havent been on here much lately and i must retract my previous statement. to be accused of it being fake should be a compliment cuase the change was so drastic. so did u take any cutters or juice to shred off the fat or pure diet and excersize?

[Darksid3]

very nice work man

[clockworks]

hey i just got your emails about 2 weeks late, i havent been on here much lately and i must retract my previous statement. to be accused of it being fake should be a compliment cuase the change was so drastic. so did u take any cutters or juice to shred off the fat or pure diet and excersize?

Hey, thanks. Just pure diet and exercise. Only supplements were multivitamin and whey... but now I'm taking creatine, NO2, glutamine and amino acids. Muscle memory helps too, I think. I was kind of in shape way back when (if you consider 14-15% bf in shape, bleh).

My diet isn't strict in the sense of being clean. I marinate chicken in bbq sauce, put organic tomato sauce on 100% whole wheat pasta, I eat lots of fruit (apples, bananas, blueberries), I drizzle tiny amounts of stir fry sauce on my vegetables. What I'm really strict about is measuring and weighing all the food I eat. Counting calories is paramount to success, I think. And lots of cardio (something I never did before).

[TTexas]

Man that is an almost unbelievable transformation for just three months..
Great work

[rookie28]

Now that's a transformation!! How much did you weigh on the before picture and how much do you weigh now? How tall are you? thank you.

[TheKing.]

You have a perfect body. I hate you.

[ray0414]

i have to say your stomach looks absolutely perfect..i need to my bodyfat that low.

[ENraged]

Attaboy Clocky!!

[RAILroad]

congrats man. thats why im looking forward to cutting here in a month.

[mg316]

lookin good, keep up the hard work

[Brown Ninja]

Congrats that is a hell of a transformation!

[nativetexan70]

you used to look like little girly man but now you are strong