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View Full Version : 4.5 months of terrible terrible dieting



f=ma
05-15-2010, 10:37 AM
attached a pic over the past 4.5 months

from starting point last summer to fattest to leanest, 05-31-09 -- > 12-26-10 --> 03-11-10 --> 05-15-10.. from 185lbs to 231lbs to 184lbs all cold without a pump at just over 6'.


any comments/critiques, etc appreciated! thanks



http://www.wannabebig.com/forums/attachment.php?attachmentid=29245&d=1273940695

link to full size pic (http://www.wannabebig.com/forums/attachment.php?attachmentid=29245&d=1273940695)


http://www.wannabebig.com/forums/attachment.php?attachmentid=29246&d=1273940699


link to full size pic (http://www.wannabebig.com/forums/attachment.php?attachmentid=29246&d=1273940699)

f=ma
05-15-2010, 10:42 AM
for reference.. here is me at ~185lbs prebulk in may of 2009

http://www.wannabebig.com/forums/attachment.php?attachmentid=29247&stc=1&d=1273941745

Nicky
05-15-2010, 12:38 PM
Man, in your recent pics you look great!! Even in your "fattest" pics you look fine to me. I wouldnt say fat, thats for sure.

Clover
05-15-2010, 02:10 PM
What was your diet like on the bulk?

It doesn't look that bad at 230, and it looks like you retained quite a bit of muscle mass on the cut.

f=ma
05-15-2010, 06:54 PM
Man, in your recent pics you look great!! Even in your "fattest" pics you look fine to me. I wouldnt say fat, thats for sure.
thank you!



What was your diet like on the bulk?

It doesn't look that bad at 230, and it looks like you retained quite a bit of muscle mass on the cut.
thanks very much, i am pretty happy. strength is WAY down right now.. but muscle has stayed so i should bounce back once im done. bulk diet was the following.. scaled as time progressed.. but when i was wrapping it up, looking through my old fitdays.. it was this

pre workout
maltodextrin 50g
dextrose 50g
whey 30g
creatine 7g
12oz skim milk

breakfast:
2 sandwiches consisting of
2 cinnamon raisin bagels, toasted
4 egg whites each
4 turkey sausage patties each
4 oz of cheddar cheese each
16oz skim milk

lunch
16oz 97% ground beef
9oz rice
10oz cheddar

dinner
16oz 97% ground beef
9oz rice
10oz cheddar
16oz skim milk

before bed
30g whey
12oz skim milk

just remember... when in doubt, add more cheese

Sidior
05-15-2010, 07:14 PM
Great progress! You look fantastic in the newest pics. You look much larger than 184 at 6'.

Nicky
05-15-2010, 07:24 PM
Soooooooo, natural? What, i had to ask.

Behemoth
05-15-2010, 09:25 PM
Soooooooo, natural? What, i had to ask.
He natty, he a hard workin foo!

Tim - since you pulled that sample bulking day off of fitday care to indulge in the calories and macros?

berfles
05-15-2010, 10:11 PM
What the hell, you must have bird bones or something to look like that at 180lbs. Looking awesome.

Clover
05-15-2010, 10:54 PM
thanks very much, i am pretty happy. strength is WAY down right now.. but muscle has stayed so i should bounce back once im done. bulk diet was the following.. scaled as time progressed.. but when i was wrapping it up, looking through my old fitdays.. it was this

* food *

just remember... when in doubt, add more cheese


The strength will definitely bounce back. I agree about cheese, it seems like I can eat so much more of something if it has cheese on it.

f=ma
05-16-2010, 04:30 AM
Great progress! You look fantastic in the newest pics. You look much larger than 184 at 6'.
thank you!!

Soooooooo, natural? What, i had to ask.
yessir, natural

He natty, he a hard workin foo!

Tim - since you pulled that sample bulking day off of fitday care to indulge in the calories and macros?
total cals were on that day
5718 cals
141.5 F 23%
451.5 C 33%
600.0 P 44%

i should have mentioned above.. i used part fat free cheese and part full fat to keep satty fats under control. the above looks deceptive.. dont eat 28oz of full fat cheese per day lol


What the hell, you must have bird bones or something to look like that at 180lbs. Looking awesome.
thanks!

bojackson
05-16-2010, 10:04 AM
Soooooooo, natural? What, i had to ask.

I love the answer to that question. Do you ever see a "yea im juicing"??? LOL :P

T o m m Y
05-16-2010, 05:17 PM
What kind of diet did you follow for your cut??

Nicky
05-16-2010, 06:01 PM
I love the answer to that question. Do you ever see a "yea im juicing"??? LOL :P

Usually they just say "No, not natural", if they are not.

f=ma
05-16-2010, 07:08 PM
What kind of diet did you follow for your cut??

low fat, mod carb, high protein... occasional refeeds. nothing fancy. just months of unwavering consistency.

chevelle2291
05-16-2010, 08:18 PM
thank you!!

yessir, natural

total cals were on that day
5718 cals
141.5 F 23%
451.5 C 33%
600.0 P 44%

i should have mentioned above.. i used part fat free cheese and part full fat to keep satty fats under control. the above looks deceptive.. dont eat 28oz of full fat cheese per day lol


thanks!

Oh, so enough to feed a small African village? :clown:. That's a ton of protein!

sbirgel
05-16-2010, 10:01 PM
excellent work man u look great in ur recent pics

jAy_Dub
05-17-2010, 01:27 PM
I saw Alex posted these up over on Pro Muscle. Awesome job. He definitely knows his stuff when it comes to getting shredded. From the title of this thread you must not have liked his diet too much?

f=ma
05-17-2010, 03:10 PM
Haha thanks Jay. Initially the macro setup was a big adaptation... but once I got used to it, it wasn't a problem. I can say for sure that I enjoy getting fat more than getting lean

icnelly
05-17-2010, 06:43 PM
low fat, mod carb, high protein... occasional refeeds. nothing fancy. just months of unwavering consistency.

There is so much to say for this. I greatly respect your discipline! And, obviously it paid off.

KingKongvsHulk
05-17-2010, 07:12 PM
Impressive! Whats your workout routine like mate?

f=ma
05-18-2010, 03:59 AM
Impressive! Whats your workout routine like mate?

i bulked on intermediate 5x5 with a few changes and cut with a personalized 5/3/1

Joe Black
05-18-2010, 05:04 AM
You look AWESOME - The type of physique I am striving for..

Great example that consistent hard work pays!

earthbuddy1
05-18-2010, 05:56 AM
Just pick your worst. I wish I could at least manage THAT. You look like I wish I could look. One day maybe

I like the looks of the macros. Im thinking that macros were my downfall. Too much carbs. in my bulk, then Id also end up with simple carbs in the diet. The extra good carbs were like the explosive and the simple carbs were the ignighter.

r2473
05-18-2010, 01:53 PM
.............

f=ma
05-19-2010, 04:03 AM
You look AWESOME - The type of physique I am striving for..

Great example that consistent hard work pays!
indeed it does, thank you!


Just pick your worst. I wish I could at least manage THAT. You look like I wish I could look. One day maybe

I like the looks of the macros. Im thinking that macros were my downfall. Too much carbs. in my bulk, then Id also end up with simple carbs in the diet. The extra good carbs were like the explosive and the simple carbs were the ignighter.
dont overthink macros too much.. just be consistent and youll get there. it (sadly) took me quite a bit of time to realize this


What is your bodyfat (measured or estimated) in your latest pic @ 6 foot 184 lbs?
i dont know for sure but I am guessing between 8-9.5% tops. my torso is pretty lean.. the majority of my fat stores are in the crease of my ass and hamstrings. it has proven to be the last bit to go

Do you know what your untrained LBM was? What is your waist size (measured at your bellybutton)?
I'm sorry, I dont know what untrained LBM is..

my waist is 32" atm.. it was a snug 37" at 230lbs

ThomasG
05-19-2010, 12:02 PM
Diet down to 5% and do a show!!

r2473
05-19-2010, 12:34 PM
.............

jp2
05-19-2010, 02:45 PM
wow, nice work dude

cphafner
05-19-2010, 08:06 PM
sign me up for some terrible dieting. You look awesome!

f=ma
05-20-2010, 05:05 AM
Untrained LBM (lean body mass) is your body mass before you started training. I was thinking you might have done a body composition test before your bulk, so you could assess your results.

With your waist, it that a tape measurement or just the pant size? When my waist was 45, I was still wearing 36 pants (they were a little tight :nod:).

By the way, good luck with your CPA. I passed mine 10 years ago. First sitting (that was back in the day when you took all four parts at the same time, on paper, over a two day period).
i couldnt say.. however, my taped is a bit under 32 at my belly button. my ass is disproportionately large though and i have size up my pants. at the time, I was not concerned with definitive numbers which described my body composition.. just that I couldnt tolerate bulking anymore. I was sick of my bulking menu, sick of eating all the time etc, joints hurt from lifting heavy nonstop & pant size was approaching a snug 38.

cpa is a done deal, thank you. i have my certificate and license is pending in the state of IL. need someone to do your personal return? lol :)


wow, nice work dude
thank you!


sign me up for some terrible dieting. You look awesome!
thank you very much conner!

Diet down to 5% and do a show!!
i am working with a prep guy for the next 6 weeks to see if i have what it takes to make middle weights (176.25) and still have size to be competitive. i am optimistic but nervous. been practicing posing etc but i still need to figure out how to best present myself (i.e., develop a routine)

chevelle2291
05-20-2010, 10:55 AM
cpa is a done deal, thank you. i have my certificate and license is pending in the state of IL. need someone to do your personal return? lol :)


Where you at in Illinois? I'm a little west of the city.

Progress
05-20-2010, 02:36 PM
Great job cutting, man. Your work looks impressive both upper and lower body.

Mad Max
05-21-2010, 07:17 AM
You look pretty ****in solid in that last pic. I can't see how you'd be anything but thrilled with your progress. Great job.

fixationdarknes
05-21-2010, 02:46 PM
Yo dude, I dunno what you mean about non-existent traps (it was you who said that right?). They seem pretty solid to me, along with the rest of your great physique. You're an inspiration, keep on dominating!

f=ma
05-22-2010, 05:56 AM
Great job cutting, man. Your work looks impressive both upper and lower body.
thank you!

You look pretty ****in solid in that last pic. I can't see how you'd be anything but thrilled with your progress. Great job.
thanks!

Yo dude, I dunno what you mean about non-existent traps (it was you who said that right?). They seem pretty solid to me, along with the rest of your great physique. You're an inspiration, keep on dominating!
thanks fix, very appreciated


--------------------

couple of updated shots from the journal... currently 178lbs. this next week of dieting will be a big piece of the real determination as to whether i will be able to do a show. pics are 1) back flexed, 2) upper relaxed, 3) combo quad flexed w/ pump, 4) quad flexed no pump.

http://www.wannabebig.com/forums/attachment.php?attachmentid=29305&stc=1&d=1274489858
http://www.wannabebig.com/forums/attachment.php?attachmentid=29303&stc=1&d=1274489582
http://www.wannabebig.com/forums/attachment.php?attachmentid=29304&stc=1&d=1274489592
http://www.wannabebig.com/forums/attachment.php?attachmentid=29306&d=1274528270

Behemoth
05-22-2010, 09:03 AM
you must wear some short shorts or be sitting alot

fixationdarknes
05-25-2010, 01:28 AM
Can I borrow your quads for a couple of days :cool:

Joe Black
05-25-2010, 01:48 AM
you must wear some short shorts or be sitting alot

LOL, thats a high tan line. But hey if I had quads and a bodyfat like that, I'd probably be shopping for some short ass shorts lol

f=ma
05-25-2010, 03:40 AM
haha

i wear normal shorts. when i lay out i will roll them up though

pinky8713
05-25-2010, 08:49 AM
Lookin good fma. Sick quads.

Kong
06-22-2010, 04:29 AM
Lookin awesome mate. Great progress.

Joe Black
06-22-2010, 04:40 AM
These pics keep inspiring me to work hard and be consistent!

f=ma
06-23-2010, 04:49 AM
thanks guys. nothing much to update... i put this pics in my journal.. figured id throw em in here. im transitioning back to bulking. even as i continue to increase cals slowly, i'm still burning fat.. kind of leveled off now finally after 4 weeks of slow bumping


174lbs at 6/13
http://www.wannabebig.com/forums/attachment.php?attachmentid=29408&d=1276431647

172lbs at 6/20
http://www.wannabebig.com/forums/attachment.php?attachmentid=29431&d=1277041605


hopefully next time i update ill be a sub 9% 185lbs

fixationdarknes
06-23-2010, 12:09 PM
Good luck man, you'll do it! Btw maybe it's just the angle but I think your traps are looking pretty good in these pics haha. Very solid work.