[bigphil1982]

It took from november to august to change my shape as pictured, i've stayed the same since and will be starting a revised diet and training programme from next week to put on some more muscle.

any advice on how many calories I should add to my bmr to increase muscle while minimizing fat increase would be cool.

thanks

before

after

[HawaiianPride.]

There is no before picture.

[bigphil1982]

Originally Posted by HawaiianPride.

There is no before picture.

Sorted it now

[Kaboom]

First of all,Thank god the first pic didnt go no lower lol
Second again gotta thank God..You shaved.Youre a freaking werewolf lol

You made a helluva change bro.Took lots of dedication.
Youre looking great!!

[projecthatch92]

dude holy cow, i don't know if i should be impressed in the transformation or in the amount of hair you had on you chest lol. just playin brother. you look great. i bet you're just screaming confidence whenever you go anywhere

[Kevsworld]

Nice work on your transformation.

Here's a link:

How Many Calories Should I Eat?

If you don't want to go to the link, here's the info:

Weight Loss:
10-12 calories per pound of body weight (this represents a modest calorie deficit of 20-25%).

Maintenance:
14-16 calories per pound of body weight. This would be around 3,000 calories for me (200 lb).

Mass Gain:
17-19 calories per pound of body weight.

[Ross01]

great work! what a fantastic transformation.

[Shortstuff]

Thats seriously impressive mate, top work!

[Freak]

Kevin I think those are way too low of calorie recommendations. With that said; everyone is different.

[bigphil1982]

Cheers everyone and thanks for the link kevsworld.

lol about the hair, there was a full moon!