[z28camarobc]

i've been cleaing up my diet for about 10 weeks now. I am not the type to get lean easy so it's been hard for me but i've just been trying to keep my goal in sight. let me know what you think.

these "before" pics were when i was about 208 lbs.


these "after" pics are recent and at about 188lbs:


so far i've lost about 20lbs. i will go for abother 10 or so...we'll see!

[robcardu]

the pics are small but i can see a change ..your back is really good and looks defenitly harder, so does your abs.

Good job bud.

[Rocky]

Can really see the difference all over - look really good man. Great back shot! Keep it up man.

[philosopher]

Great job bro. Youre back improved big time. Keep up the good work

[Knuckles]

Definitely a change. Your abs came out, your back looks much better, go for another ten and see what happens. Keep that protein high! good work man!

[MaKaVeLi]

great improvement man

[chesticles]

Your back is jacked up man, nice work

[TrueOutlaw]

[serbmarko]

good job bro

[beach body boy]

yea lookin' great

[heftylefty58]

What a change! Very nice work, man. I think I have a similar build/metabolism as you, and am currently trying to get cut up as well.

Please do share your diet/supplementation/training tips!

[z28camarobc]

my diet is pretty boring right now and its hard to stay on track with it b/c it is so repetitive.
Breakfast- i eat 1 cup of oatmeal (quick oats)with splenda and a couple of strawberries and 50 grams of whey protein.
pre-training- A piece of fruit like a banana and a 50 grams of whey protein.
post training- 50 grams of quick carbs like rice cakes, bagel, or gatorade along with another 50 grams of whey protein.
2-3 hours later- 1 cup of brown rice with 40 grams of protein from chicken breast
2-3 hours later- 1 cup brown rice and chicken
2-3 hours later- 1 cup brown rice and chicken
2-3 hours later- some green beans and ground turkey
last meal before sleep- salad with grilled chicken using a little bit of extra virgin olive oil and vinegar as dressing.
I can keep it up for a good 5 days but then always have a hard time when i have days off from work to stay on the diet.

supplements- I use fish oil, ephedrine hcl, 200 mgs caffiene (no-Doz), glutamine and creatine.

training- I work everything once a week except abs which i do mon. and friday. I leave my ego at the door and do all my sets between 8-12 reps. I also do low intensity cardio 5 days a week either first thing when i wake up or before i go to bed. sometimes twice a day.

[fog_hat1981]

When you're ready to take it to the next level cut your fruits (liver glycogen doesn't do much for muscle growth) and your whey should be replaced with whole foods...

Great progress....