View Full Version : my progression from Jan 06 to Jan 09

01-20-2009, 01:24 PM
Hey! Im new to the forum and wanted to post a few before and after pictures.

I started lifting around January 2006 with the intension of putting on pure size and strength. I had no intension of developing any tone or definition, I just wanted to be bigger, and stronger.

My pics arent the greatest, some are over saturated and the picture pose does not match on all of them, which sucks. I didn't document my progression to well at all unfortunately. But for what its worth...

January 06:


Jan 06 pic 2:


January 2009:


After some heavy lifting, and developing my own unique routines, I have managed to go from 155lbs, to 240lbs.

My strenth increased quite well, to give a few examples, my flat bench went from 190lbs for a 3 set of 8 to 10, to 360lbs 3 set of 8-10. bi curls with dumb bells went from 25lbs per hand 3 sets of 10 to 75lbs per hand 3 sets of ten, etc.

Unfortunately I went really extreme with my diet, and packed on food, food, food. I didn't eat clean enough really. Got plenty of protein through shakes, tuna, chicken, steak, etc. I ate fast food TOO often, and ate pizza, chinesse TOO often.

So as you can see I have some stomach fat to get rid of. I'd love to continue to gain mass, but be able to loose some body fat in the process.

So this is where I am today. I am stronger then ever, but unfortunately so is my belly. I would actually like to cut and lean out a bit, but I am afraid of the loss of strength and muscle.

Ben Moore
01-20-2009, 01:30 PM
Your second pic didn't come through - you added some fat but not enough that some tweaks to diet and routine couldn't take care of. Nice work!

Edit:Pic came through. Really nice work man - a testament to what food and heavy lifting will do

01-20-2009, 01:45 PM
Thanks. The second pic was a mistake, its gone.

What changes in my diet should i make? I will be the first to say that I probablly consume too many bad carbs from breads and junk, and probablly to much fat from pizza, or the occasional hamburger.

Ive never been a big veggie guy, but I hear that if I replace the bad carbs above with the good ones in good ammounts of veggies, that can help reduce this belly issue...

Am I wrong?

01-20-2009, 02:49 PM
What was your weight in each picture? Massive progress mate well done.

What you need to do now is cut, read these forums a bit and use the search function and you will soon figure out how to shift some of that excess fat. Basically you want to burn more calories than you eat. Cut the bad fats from your diet, keep your protein up and do some cardio.

01-20-2009, 03:37 PM
I was 155lbs-160lbs in the first two pictures. The last Picture I was around 240lbs. I am 6'00" tall.

01-20-2009, 03:46 PM
Great work. I say keep adding weight and doing what you are doing for now. Worry about losing fat once you hit 300 lbs. Looks like you put on a lot of good weight. But, that is just my opinion. How old?

01-20-2009, 04:04 PM
155 in the first pics at 6'??? No way man. I was 155 at 5'8 and wasn't half that size. I'm 175 now and still not that big...

Nice progress though, Some really big lifts!

Ben Moore
01-20-2009, 04:14 PM
155 in the first pics at 6'??? No way man. I was 155 at 5'8 and wasn't half that size. I'm 175 now and still not that big...

Nice progress though, Some really big lifts!

4" is a huge difference...

one rep under
01-20-2009, 04:15 PM
Nice gains man keep up the good work

01-20-2009, 04:22 PM
4" is a huge difference...

exactly. 155 at 6'0 he would be a stick.

I was 155 at 5'8 and I was skinny as hell.

Big Jay
01-20-2009, 04:31 PM
awesome progress man well done
but i agree you were really well built at 160lbs
im 6 foot 1 and looking at your 1st pics i would have guessed around 200 lbs

01-20-2009, 05:07 PM
Maybe all that gorilla hair makes me look bigger then i was, i dunno. I was 160lbs tops. At 6 months into lifting I was 17X lbs, and I tracked myself every week until currently, where I am 240.

I am near sure I am in the 150s to 160s in the 2006 pics.

Thanks for all the postive feedback.

01-21-2009, 06:00 AM
Good job man, not carrying as much excess weight as you think - you did what you had to do very well.