Before and mid cycle pics! only up for few hours tonite!

**tembe** · 09-11-2010, 09:17 PM

Hey guys

So these are basically my pics and such before and at week 13 of cycle.

Before stats:

Height - 5ft 10
Weight - 104kg or 230 pounds
Body fat - 23%
Waist - 40" or 100cm

Strength on major lifts

50kg Incline dumbbell press - 10 reps 3 sets 0 spot
Bench Press - 110kg 10 reps 3 sets 0 spot
Bicep curl standing dumbbells - 25kg 10-8-6 reps 3 sets 0 spot
Squats - 130kg 10 reps 3 sets

I then decided to run a cutting cycle of

- 500mg Test E
- 400mg Tren A

I incorporated a strict ketogenic diet with 0 carbohydrates for all 14 weeks, and also included early morning cardio swimming 3 days per week for around 30 minutes which involved lap swimming.

Week 14 Stats

Height - 5ft 10
Weight - 84kg or 185 pounds
Body fat - 9%
Waist - 31" or 80cm

At last day of ketogenic diet my weight was at 76kg or 170 pounds, I reintroduced carbs at start of this week and my weight has jumped to 84kg or 185 pounds due to rapid increase in water and glucose rushing into the muscles. However, my waist has not changed as it was 31" at 76kg and is still at 31" at 84kg. SO AMAZING NEWS! I introduced carbs via carb cycling with high carb, low carb and mod carb days to keep fat burning. My low carb days are 700 calories below my TDEE, mod carb days are 500 calories below my TDEE and high carb days are 400 calories below my TDEE.

Strength on major lifts

45kg Incline dumbbell press - 10 reps 3 sets 0 spot
Bicep curl standing dumbbells - 22.5kg 10 reps 3 sets 0 spot
Squats - 100kg 10 reps 3 sets

I have now increased my gear to 750mg Test E, 50mg ED Tren A and introduced Winstrol at 100mg ED. Today is day 6 of Winstrol so it has not kicked in yet. When do people find it starts kicking in?

I hope to end my cycle at around 86kg at relatively the same body fat.

ALL OF THOSE STATS ARE VERIFIED BY DEXA SCANS. ONE AT WEEK 1 OF CYCLE. ONE AT WEEK 10 OF CYCLE AND ONE AT WEEK 14 OF CYCLE. I WILL THEN BE GETTING ANOTHER DEXA SCAN AT LAST WEEK OF CYCLE.

I will only have these pictures up for around a few hours tonite as I know quite alot of people who view this site regularly.

PICTURES WILL BE UPLOADED TONITE AS I AM HAVING COMPUTER PROBLEMS SO GETTING THEM OFF FRIENDS COMPUTER. SO IN FEW HOURS THEY WILL BE UP

If you have any questions feel free to ask or PM me

T

**Vitruvian-Man** · 09-11-2010, 09:22 PM

you have attached zero pictures bro.

-VM

**TRT2010** · 09-11-2010, 09:27 PM

lol lol

**tembe** · 09-11-2010, 09:28 PM

i know bro I dont have the before pic yet cos my computer is broken so awaiting on a friend to send me it from his in a few hours...i will then post them before and after!

**Vitruvian-Man** · 09-11-2010, 09:29 PM

Originally Posted by tembe

i know bro I dont have the before pic yet cos my computer is broken so awaiting on a friend to send me it from his in a few hours...i will then post them before and after!

-VM

**tembe** · 09-11-2010, 09:41 PM

lol will soon dw

**beingthebest** · 09-12-2010, 01:52 AM

Uploading pics now

first 2 are before pics around 3 weeks before cycle started

**beingthebest** · 09-12-2010, 01:58 AM

BEFORE

AFTER

THIS WAS FIRST DAY AFTER 15 WEEKS KETOGENIC DIET. SO STILL FAIRLY FLAT FROM NO CARBS.

THESE ARE AFTER FIRST WEEK OF CARBS. STILL EATING AT 500 LESS THEN TDEE. CARB CYCLING. THIS WAS ON A MODERATE CARB DAY

**tembe** · 09-12-2010, 02:02 AM

Posted from my mates computer with my notes attached.

But yeh thats my progress fellas

any questions?

**marcus300** · 09-12-2010, 02:27 AM

Excellent work, well done on your achievement you look really good.

**tembe** · 09-12-2010, 02:40 AM

Thanks Marcus

I increased my diet to match my maintenance level as I am now happy with my body fat

SO aim now is to maintain that body fat by running maintenance level and hopefully finish off cycle with few pounds of extra muscle

**Roman2** · 09-12-2010, 02:41 AM

Your transformation has been fantastic..... You might just have some olympia potential in you...

**airguard0909** · 09-12-2010, 02:44 AM

nice i need to copy that program.

**tembe** · 09-12-2010, 02:47 AM

Thanks guys

Next cycle I will be running will be a bulk/blast cycle in end of Jan

**HawaiianPride.** · 09-12-2010, 03:24 AM

Keep it up bro, fantastic job.

**tembe** · 09-12-2010, 03:37 AM

thanks brother

bout to enjoy my cheat meal for this week...ahh a pizza..havnt had one in months haha

***D7M*** · 09-12-2010, 06:53 AM

Your hard work paid off nicely!

Well done!

**Dont wanna be old** · 09-12-2010, 07:00 AM

Grats !
Look great !

**ghettoboyd** · 09-12-2010, 07:02 AM

awsome bro, simply awsome....

**digismash** · 09-12-2010, 07:27 AM

excellent job man, keep up the good work!!

**NoTimer** · 09-12-2010, 08:06 AM

your 3rd pic is just awesome man!!!!!!!!

**tembe** · 09-12-2010, 03:30 PM

Thanks fellas. Lots of hard dieting and trying to maintain muscle mass!!

**desizon** · 09-12-2010, 05:25 PM

Lookin cut and vascular! i'm amazed at your results.

**verino** · 09-12-2010, 05:49 PM

Some really good results man..great job

**tembe** · 09-12-2010, 05:51 PM

Will post more photos in few weeks after
As I increased calories to maintenance today. So should look more filled out soon and not
So flat as I was running 700 calorie deficits

**tembe** · 09-13-2010, 06:01 AM

moderate carb day - first day at maintenance

**gbrice75** · 09-13-2010, 07:09 AM

Fvcking awesome progress bro, i'm jealous!

**tembe** · 09-13-2010, 07:17 AM

Originally Posted by gbrice75

Fvcking awesome progress bro, i'm jealous!

thanks brother

i think body fat would be bordering on 9-10% atm

Hopefully it shall stay there since im running maintenance calories..however when i go off I will follow marcus protocol and up calories a couple hundred and maybe incorporate some cardio

i will however post pictures of the progress in coming weeks!

everyday is better because of refeeds from the carbs!

**gbrice75** · 09-13-2010, 07:22 AM

Originally Posted by tembe

thanks brother

i think body fat would be bordering on 9-10% atm

Hopefully it shall stay there since im running maintenance calories..however when i go off I will follow marcus protocol and up calories a couple hundred and maybe incorporate some cardio

i will however post pictures of the progress in coming weeks!

everyday is better because of refeeds from the carbs!

I'd agree with 10%. That's what i'm shooting for right now as well. Just started clen today for a little assistance, and am really stepping up the cardio.

**tembe** · 09-13-2010, 07:26 AM

nice bro

get diet in check and ull b there

i will get a dexa scan done in a few weeks and ill post up dexa scans of before - mid and after cycle and we will see differences!

shall be interesting

**NMacFar** · 09-13-2010, 08:00 AM

Nice work Tembe!!!

**tembe** · 09-13-2010, 03:41 PM

thanks bro

**Standby** · 09-13-2010, 04:50 PM

amazing man good job!

**bigboomer** · 09-13-2010, 07:34 PM

Now if that ain't motivation right there! Nice job man..keep it going..

**tembe** · 09-13-2010, 07:47 PM

Thanks for the kind words fellas. Currently 84kg at 10% bf.

**tembe** · 09-13-2010, 09:41 PM

question fellas

ok start of last week at end of ketogenic diet i was 76kg

however after a week of eating carbs at a 500 calorie deficit i am now 84.5kg due to the rush of water and glucose entering my muscles.

So basically now that I am adjusting my diet to maintenance levels, do i set my diet according to my BMR and TDEE at 84.5kg or at 76kg?

***t-gunz*** · 09-14-2010, 12:45 AM

tembe i love your work. this paid for VERY nicely

that ketogentic diet worked wonders.

can you post your daily diet if you dont mind ?

**tembe** · 09-14-2010, 12:46 AM

sure mate

do you want me to post my ketogenic diet?? or my current carb cycling??

**tembe** · 09-14-2010, 12:51 AM

Meal 1
3 whole eggs
3 Egg whites

Meal 2
4.5 oz chicken - 135 grams
10 grams almonds

Meal 3 - Preworkout (40min before)
45g whey isolate in water
10 grams almonds

Meal 4 - Post workout Immediately
45g whey isolate in water
10 grams almonds

Meal 5 - Refuel
5 oz chicken - 150 grams
5ml of Macadamia Nut Oil

Meal 6
45 grams of casein
10 grams of fish oil

Daily Totals:

Calories (KCL): 1597
Protein (PT): 183.05
Carb: 14.65
Fat: 70.5

That was what my diet finished on..i alternated it on a few weekly basis depending on my body..for example towards start of my cycle it was much more strict with the majoirty of protein only from egg whites for example.... i found this stripped fat like crazy