posted Sun, 10/28/2012 - 15:21
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+ 8 Horse man found his head
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Couple of update pics my hams look weak i'm working on them my upper body grows very quickly so i have to play with my gym routine to keep me looking in proportions i'm leaner in the horse pic i was still rocking some handles in that lat spread
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bigKountryFucking sick brother keep up the hard work my man+2
Loking Great bro! Digging the bicep/tricep seperation there!Cant wait to see where im at when i get back around the 200-205 zone. Nice work once again!
Whats your BF% , Its gotta be under 14
Thank you buddy i haven't checked to be honest i am do for a check up here this week i am guessing 12-13ish no telling till i get the BMI done i'll let you know
Shit man , I wrestled my entire life and coach so if theres one thing I have experience with its BF% and safe cuts . That being said at what I see I wouldnt let you lose any more that 4-5 lbs , Im thinkin 10 -11 all day
I cant see that lat spread for some reason
Nice job , very impressive
phil113kgVery impressive there man. Dig the tats on the arm. Good side sweeps on the quads. Keep up the good work.
Man your a beast yourself Phil looking lean and full keep racking them result
Thank you brother !!
dayum!!! beast mode bro!! efin pegasus! haha
lol
Here you go guys give this a try your calorie and carb intake will differ depending on your BMI
Meal #1 7am
1/2 cup dry oatmeal in water not milk
5-10 egg whites
1-2 wheat toast (NO MORE)
Meal #2 9am
(You can pick any of the following clean proteins )
Chicken breast, Lean Turkey, Tilapia, Lean Steak (Not Juicy steak must be dry)
(You can pick any of the following good carbs)
1/2 cup only if you feel weak then 1 cup
Steamed-(mix veggies, brown rice, spinach, asparagus, sweet potato)
Snack 11am
Pick 1/2 cup for your snack of choice
Almonds, Cucumbers (highly suggested cucumber), rice cake with peanut butter,lean turkey breast/Low carb shake
Meal#3 12pm (CUT ALL CARBS AFTER 12pm!!!!)
(You can pick any of the following clean proteins )
Lean Turkey, Tilapia
(You can pick any of the following good carbs)
1/2 cup only if you feel weak then 1 cup
Steamed-(mix veggies, brown rice, spinach, asparagus, sweet potato)
Snack 2pm
Cucumber, lean turkey breast/No or Low carb shake
Meal#4 5pm (or meal after gym)
(You can pick any of the following clean proteins )
Lean Turkey, Tilapia
Snack
Cucumbers/No or Low carb shake
Meal#5 10pm (if your still hungry by this time this is all you can eat before bed period.)
Cucumbers, Tilapia
Note: 1-2 gallons of water through out the day and that's all you will drink with your meals.
for your snacks you can also have a protein shake fyi
Bro this is a great diet! Not to crazy either! How many ounces on the clean proteins? I was thinking 6 to 8? I'm def gonna give this one a whirl! Thanks bro
Thanks for this buddy
your welcome get after it brother and stay consistant
You should post your diet if you have a moment. I know you offered it to someone below but I think we could all benefit. Looking good.
ya your right lol there you go
looks good brother + 1 from me
your looking pretty sick yourself Detroit
thanks bro
Thanks brother
BostonPremium physique right there son. I wouldnt dare fuck with you lol.
Thanks Boston your doing great as well my friend!! i took at look at your pics great job
BostonThanks, nowhere even close to you though bro. Doubt ill ever get where your at. I hope though.
Why not i'm not special i'm just a human like you buddy all it takes is consistency, proper diet , rest, and your sups everyone can max out there genetics but you have to have a game plan just depends on how bad you really want it my life revolves around the sport because i like the lift style and in order for me to be above average i have to make sure i get all my meals in 7 days a week year around i can send you my diet if your interested your calorie and carb intake will vary on your BMI
BostonIm an ecomorph. Im almost 6'3" so its just alot harder for me to gain muscle. Yes, send me your meal plan.
Okay I feel small now, u big fucker...haha+1
your bigger than me Rob i saw your sats your 230 im 210 maybe even 205 now i haven't looked
Haha yea im at 238 now.. U look bigger though, good job man.
lol it's all in the diet buddy keep eating make sure your getting at least 6 meals in and take your sups then let the magic happen if you need help with your diet i can PM mine to you
What the fuck! Your a damn creature, Now that my goal right there where you are. Thumbs up bro. Ohh yeah that back pic still don't show up
LOL thanks Alpha man im trying to fix that pic ill get it down eventually
Fucking juicehead LOL good shit bro. Looking Perron! +1
lol Perron awuevo hahaha thanks Rick