Natural Update

**Juturna** · 08-04-2009, 02:39 PM

Well I wanted to post an update for those who have helped me with my diet and work out routine. This is over a 6 month span.. hopefully you notice some of the results.

Age; 21
Height; 5'8''
Weight; 175
Starting weight; 145

FIRST POSTS' PICTURES ARE 6 MONTHS AGO (shitty quality, taken on mac)

**Juturna** · 08-04-2009, 02:40 PM

.....

**412smb412** · 08-04-2009, 02:44 PM

awesome results man keep it up, u kept ur bf real low too!
what was ur diet like

**Juturna** · 08-04-2009, 03:02 PM

MEAL #1 (0800)

12 Egg Whites
1cup Brown Rice
2tbs Peanut Butter
8oz Skim Milk
2tbs Apple Cider Vinegar

MEAL #2 (1000)

2cup Chicken
1cup Brown Rice
1oz Almonds

MEAL #3 (1200)

2cup Chicken
1cup Brown Rice
1cup Lima Bean
4tbs Apple Cider Vinegar

MEAL #4 (1400) PWO

2cup Chicken
1cup White Rice
8oz Natural Grape Juice
1cup Ground Beef
1/2cup veggies (lima beans, peas, green beans)

MEAL #5 (1800)

1cup Chicken
1cup Brown Rice

meal 6

almonds, grape juice, sweet potato, 2 hard boiled eggs

**Mooseman33** · 08-04-2009, 03:07 PM

huge improvements bro....keep training, and keep eating...

**PC650** · 08-04-2009, 03:10 PM

awesome work bro!!!! nice diet too, are you on any supps?

**Juturna** · 08-04-2009, 03:15 PM

No actually, I tried Anabolic Switch for a month but I didn't see any improvements so all I take are Amino Acid and L-Glutamine. Besides that, nothing.

**JinNtonic** · 08-04-2009, 03:31 PM

Good. I wish I could get that lean...

**Juturna** · 08-04-2009, 03:35 PM

I'd actually like to bulk up I think before I do a cycle in a year or so - any ideas as to what my BF% is?

**Tigershark** · 08-04-2009, 04:50 PM

Great work man.

**warchild** · 08-04-2009, 07:01 PM

Originally Posted by juturna

i'd actually like to bulk up i think before i do a cycle in a year or so - any ideas as to what my bf% is?

6-8%

**RAILroad** · 08-04-2009, 08:05 PM

quads look good bro. very lean. lets get a good leg shot.

**Juturna** · 08-04-2009, 08:23 PM

Thanks for the compliments guys. Here's some better leg shots.

**Juturna** · 08-04-2009, 08:31 PM

Oh, I need help with my lats... however nobody ever goes to the WORK-OUT forum so... any ideas or preferences for lat workouts?

***El Diablo*** · 08-05-2009, 03:48 AM

Originally Posted by Juturna

Oh, I need help with my lats... however nobody ever goes to the WORK-OUT forum so... any ideas or preferences for lat workouts?

Warmup on wide Grip Pullups 2 sets x 12 reps
T Bar Row 3 sets
Lateral Pull down - 2 sets behind neck and 2 sets to chest
Low row's - 3 working sets
Deadlifts - 3 sets

Looking good, keep at what youre doing, soon ull hit 200lbs+

**terraj** · 08-05-2009, 07:28 AM

Dude,

You look so "Fight Club", nice work !

**Juturna** · 08-05-2009, 08:44 AM

Thanks for the comments guys, and thank you Diablo for answering that.

Today is my shoulder day so I'll see how it goes.

**...aydn...** · 08-05-2009, 09:13 PM

nice results man, ur before shots looked just how i used to look. great work keep it up

**CaliPhotog** · 08-05-2009, 10:17 PM

Fawk!!! Nice work man!!!

**mperk** · 08-06-2009, 12:01 PM

Dude;

You look ripped! GREAT work - keep it up. Diet is really key and you have nailed it! At 21 you have a good 3-5 years for explosive growth so go for it! For lats I suggest doing wide grip chins. Do the full range of motion and you will really broaden them. work up to 4 sets of 8-10 - as your body gets heavier you will be incresing the weight. Also after the chins do an "extreme stretch" by hanging wide grip for 60-90 seconds. this is harder than it sounds but will really help w/ the lats.

Rock on, bro!

**Juturna** · 08-06-2009, 01:12 PM

Thanks for the compliments guys. I took a picture of my lats after the gym yesterday;

Pisses me off;

**dedic8ed1** · 08-06-2009, 05:43 PM

Originally Posted by Juturna

.....

I'm proud of you J Congratulations!! 30 lbs of grade A approved and stamped Lean BEEF!!!!!!!!!!!!I get a good feeling who ever wrote you this diet and workout program Knew what they were doing.Care too mention who?

**dedic8ed1** · 08-06-2009, 05:50 PM

By the way from what I can see in your body structure and development you are gonna have a relatively wasp look from the tight waist and quad development all you need to do is get your lats out and your look will be something you never thought possible.Look at some of the pro's from the back and you'll see what I'm talking about.Tight waist outer quad sweep and wide lats.Typically "Kick ass incorporated" Kai Green signature "WASP" Look that takes years and brains to achieve.So now you have another goal,to go back to the guy who seems to know what he's talking about and just keep your faith in him and the rest will fall into place.

**Juturna** · 08-06-2009, 07:41 PM

Haha of course it was you dedic8ed1, couldn't have wished for a better diet regiment.

**jweir22** · 08-08-2009, 11:06 PM

Your upper body has really filled out from the first pictures. This is great progress. Your getting some great muscle gains and keeper your midsection very lean. Keep going.

NS · 08-10-2009, 03:39 PM

How much cardio are you doing Juturna?

**Juturna** · 08-10-2009, 03:48 PM

I do a light jog every once in a while, maybe 2-3x a month, for short distance (2 miles or so) when I need to clear my head. I don't do much hard cardio training.

**ty357** · 08-10-2009, 04:09 PM

legs looking real good bro. dedic8ed1 know his stuff.

**acl1036** · 08-10-2009, 04:26 PM

damn....looking good dude!

**Epic1** · 08-10-2009, 04:52 PM

keep going man. I look forward to seeing more progress. Imagine yourself in a few years if you really stick with it and keep your diet in check.

**DSM4Life** · 08-10-2009, 05:00 PM

Nice quad definition.

**Navy-boi-kai** · 08-10-2009, 05:22 PM

sick results

**Juturna** · 08-10-2009, 06:11 PM

Thanks everyone - now I just have to worry about my head getting too big.

Joking. Thanks DSM - they're obviously seeing the biggest gains so far, I'd like to cut out part and slap it to my lats.. Fvck.

**CHAP** · 08-10-2009, 08:26 PM

Great work

**pk420** · 08-18-2009, 06:43 PM

Originally Posted by Juturna

MEAL #1 (0800)

12 Egg Whites
1cup Brown Rice
2tbs Peanut Butter
8oz Skim Milk
2tbs Apple Cider Vinegar

MEAL #2 (1000)

2cup Chicken
1cup Brown Rice
1oz Almonds

MEAL #3 (1200)

2cup Chicken
1cup Brown Rice
1cup Lima Bean
4tbs Apple Cider Vinegar

MEAL #4 (1400) PWO

2cup Chicken
1cup White Rice
8oz Natural Grape Juice
1cup Ground Beef
1/2cup veggies (lima beans, peas, green beans)

MEAL #5 (1800)

1cup Chicken
1cup Brown Rice

meal 6

almonds, grape juice, sweet potato, 2 hard boiled eggs

Apple Cider Vinegar???...why?

....great results bro

**Juturna** · 08-18-2009, 06:49 PM

Apple cider vinegar would be one of the 7 super foods if it were a 'food'. It helps regulate cholesterol, arthritis, indigestion, eye sight, fatigue, hair loss, regulate blood pressure, stops fat from forming, along with increasing vascularity.

**StoneGRMI** · 08-18-2009, 07:11 PM

Damn, dude. How the hell do you stay that lean without cardio and while bulking naturally?

**dedic8ed1** · 08-18-2009, 08:40 PM

Originally Posted by StoneGRMI

Damn, dude. How the hell do you stay that lean without cardio and while bulking naturally?

Geneticly gifted and this kid is completly driven.If all the people I worked with were as dedicated as him I'd be one happy mofo.

**Juturna** · 08-19-2009, 10:48 AM

Just listening to advice and seeing what works for me... Dedic8ed is a monumental part of how everything went so well for me amongst others.

Oh - I gained about another inch in my legs - haven't measured in a while before this.