who else lost alot of weight show us some before and after pics!

[FireGuy]

Great work. What were your BF% before and after?

How many kcal did you take in before and during your diet?

I started right around 15% and was able to get down to 5.7% for that show, I had done one the week prior and came in at an even 190 but was not as dry.
My calories were in the 3000-3200 range most of the diet up until 2 weeks out where I had some 2500-2700 days mixed in. I can check my spreadsheet and give you the exact daily amounts if you want all the details and macro breakdowns.

[mike954]

I started right around 15% and was able to get down to 5.7% for that show, I had done one the week prior and came in at an even 190 but was not as dry.
My calories were in the 3000-3200 range most of the diet up until 2 weeks out where I had some 2500-2700 days mixed in. I can check my spreadsheet and give you the exact daily amounts if you want all the details and macro breakdowns.

hey if u could that would be cool i would like to see what your diet looks like bro!

[RAILroad]

that would
be awesome fireguy. with keeing the calories around 3000 roughly, did you just up your cardio to accumulate for the amount of calories?

[FireGuy]

Yes, I ended up bumping the cardio to two 60 minute sessions for a couple weeks towards the end. I try and not go over two 45 minute sessions but ended up having to do a tad more this time. My spreadsheet with all my diet and cardio numbers is on a different PC. Let me tweak it so its understandable for anyone looking at it and I will put it on here.

[RAILroad]

thanks fireguy that would appreciated im looking forward to see it

[FireGuy]

Too hard to read the spreadsheet on here, I will have to try and repost again.

[Legolas]

Ive allready lost around 72 pounds since april 2008 but i still need to lower my body fat % , thank god my legs are a lot better and i am doing some cardio sessions nowodays which its showing lots of benefits . ill post some before and after pictures after i lose the remaining 30 pounds :P

[blimp]

pic?

[mcx]

Mike great shot man.

You need to smile though and not try to look like such a hard ass!