4.5 months of terrible terrible dieting

[f=ma]

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





link to full size pic





link to full size pic

[f=ma]

for reference.. here is me at ~185lbs prebulk in may of 2009

[Nicky]

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]

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]

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]

Great progress! You look fantastic in the newest pics. You look much larger than 184 at 6'.

[Nicky]

Soooooooo, natural? What, i had to ask.

[Behemoth]

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]

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

[Clover]

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]

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]

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]

What kind of diet did you follow for your cut??

[Nicky]

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]

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]

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? . That's a ton of protein!

[sbirgel]

excellent work man u look great in ur recent pics

[jAy_Dub]

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]

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]

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]

Impressive! Whats your workout routine like mate?

[f=ma]

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]

You look AWESOME - The type of physique I am striving for..

Great example that consistent hard work pays!

[earthbuddy1]

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]

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