3 years no lifting - 6 months back and down 40lbs

**West Coast All Star** · 06-02-2009, 01:55 PM

Any feedback on body fat % would be appreciated. It's been a tough road. I didn't pick up a weight from April 2005 until January of this year. I was at 235 and now bounce between 195 and 200. I am 5'11" and 36 years young. All natural, just diet, weights and cardio. *** SEE PROGRESSION PICS IN LOWER THREAD. ***

**Slide** · 06-02-2009, 02:00 PM

looking really good. My guess would be 11-12%

**xnotoriousx** · 06-02-2009, 02:17 PM

looking good man, 12 is safe.

**Tigershark** · 06-02-2009, 02:20 PM

Looking good. Keep up the good work.

**Lightsout2184** · 06-02-2009, 03:24 PM

looking good. keep posting updates

**West Coast All Star** · 06-02-2009, 03:55 PM

Thanks for the feedback. I will post updated pics every two weeks.

**stpete** · 06-02-2009, 04:32 PM

I agree, looking good.

**wanabeMASSIVE!** · 06-03-2009, 08:59 AM

lookin good, any leg shots?

**West Coast All Star** · 06-03-2009, 03:16 PM

I have two bulged discs that impinge on my S1 and a degenerative disc that is becoming a problem. That is part of why I stopped lifting a few years ago. I can't squat or do deads and I work out in my home gym. All I can do are extensions, curls, etc. so my legs are lacking, sad to say. I just can't take the punishment it puts on my back.

**West Coast All Star** · 06-04-2009, 11:24 AM

Ok. I found some pictures from 4 months ago through the present. I actually started losing weight (by dieting but no exercise) in November when I was at 235lbs. I started lifting after almost a 4 year hiatus the second week of January 2009. These pictures start on 2/13/09 when I had already lost 20 lbs but had only been working out for three weeks.

Since I can only upload 5 at at time (I think) I will post 6 threads.

**West Coast All Star** · 06-04-2009, 11:25 AM

more...

**West Coast All Star** · 06-04-2009, 11:26 AM

more

**West Coast All Star** · 06-04-2009, 11:28 AM

and more

**West Coast All Star** · 06-04-2009, 11:29 AM

more again

**West Coast All Star** · 06-04-2009, 11:30 AM

last two.

**Hornedone** · 06-04-2009, 08:58 PM

Damn impressive bro!

**West Coast All Star** · 06-24-2009, 11:50 AM

Here are a couple of updated pics as of today. At 200 lbs and hard to notice much of a difference for me. I have a bad back and will probably have surgery soon. I have an appointment with neurosurgeon next month. I have been taking it easy on weights because of the pain associated with my back.

**spywizard** · 06-24-2009, 12:36 PM

overhead close grip pulldown, limited range of motion, 4-6 reps 3 sets

will add more size right in the middle of the back.. great job by the way.. congrats..

**xnotoriousx** · 06-24-2009, 01:44 PM

nice job man keep on pushing hard

**West Coast All Star** · 06-24-2009, 01:57 PM

Originally Posted by spywizard

overhead close grip pulldown, limited range of motion, 4-6 reps 3 sets

will add more size right in the middle of the back.. great job by the way.. congrats..

Thanks. Front or back pulldowns? I will take all the tips I can get.

**seriousmass** · 06-24-2009, 02:00 PM

That's one hell of a natural transformation man. Props bro.

You're a symbol of dedication. Your BF is 11% I would say.

**robnbrenda** · 07-13-2009, 12:50 AM

That is awsome man. Pics like that make be believe i can get there also Thanks

**energizer bunny** · 07-13-2009, 11:07 AM

Excellent transformation.....

**energizer bunny** · 07-13-2009, 11:15 AM

Whats your diet look like mate??

**West Coast All Star** · 07-16-2009, 12:53 PM

I know that people are not too fond of shakes but I am because of their convenience and I don't have the time.

6:30AM - 50g whey concentrate with bowl of dry oats and lil milk and sweetener.

9-9:30AM - Can of tuna with a little light mayo and relish

12-1PM - Another 50g whey concentrate, this time with 20 or so raw almonds

3PM - either chicken, tuna, or God-forbid another shake (I am too busy)

Workout 3:30 or 4PM. 1 hour weights and 45 mins to 1 hour cardio

PWO Shake 75g of whey isolate - back and forth with dex only if no cardio on that day

Dinner 1-1/2 hrs later - Lean meat of some sort

Before Bed - 60g of Calcium Cassein Protein for slow digestion.

Oh and I mix in flax with my shakes and take fish oil.

Wake up and do it again. I DO allow myself to cheat if I want to especially on the weekends. It is a necessity for me. I also listen to my body. If it hurts in a way that's NOT good, then it's time for a rest and it could be a week.

I am no expert like a lot of these guys but have been lifting on and off for 20 years and this is what works for me. I am sure I will have my critics but you asked for my diet and there it is FWIW. Thanks for the complements.

**energizer bunny** · 07-16-2009, 01:06 PM

Cheers for that.... its a great transformation and seeing how someone eats to get there is all good... everyone has different ideas, an what keeps you mentally sane and works is defo the best way in my opinion..

**West Coast All Star** · 07-27-2009, 03:04 PM

It is slow moving at this point. Here are some updates.

**CHAP** · 07-27-2009, 03:36 PM

Great work. Thanks for sharing

**paulzane** · 07-28-2009, 08:20 AM

Great work ..... but you shouldn't have been such a fat fcuk in the first place ...lol

**energizer bunny** · 07-28-2009, 08:52 AM

Originally Posted by West Coast All Star

It is slow moving at this point. Here are some updates.

nice work.......whats your next move?? are you going to chnage things up or just maintain what youve got?

**scerpico22** · 07-28-2009, 11:40 AM

solid, solid work man. nice job

**West Coast All Star** · 07-28-2009, 03:17 PM

Originally Posted by energizer bunny

nice work.......whats your next move?? are you going to chnage things up or just maintain what youve got?

My back is so messed up right now that I can't do anything this week. I am just taking it as it comes but I would like to just add lean muscle and continue to trim from here.