Pics of my progress

**mperk** · 05-15-2009, 02:21 PM

4 lbs? great work dude! is that cause u upped the cardio, changed the diet or what? If you do the keto diet (which is brutal) you can loose a lot fast but most of the early losses are water. I'd go for a slower cutting diet high in protein & good carbs. BTW - it's obvious in the pics that you have some BF but it is over a great base - so when you lean out a bit your muscle size will really show up nicely! go for it buddy!.

king_coleman · 05-15-2009, 02:33 PM

absoloute bulk machine mate!:P send me a pm when you,ve achieved your cutting goal mate!

**Demon Knight** · 05-16-2009, 04:34 PM

Quote:

Originally Posted by luke7750

Alright I plugged my stats in the spreadsheet and it came out to a whopping 24.2% bodyfat. Jeez! I have alot of work ahead of me. I will measure it again in a couple months and see if it has gone down. Thanks again bro

Wow, really? Didn't think you were that high.....

Just to double check, can you post your stats (weight, waist, nect etc.) that you stuck in the calculator. Perhaps a formula misplaced when I copied the file...

luke7750 · 05-17-2009, 11:43 AM

Quote:

Originally Posted by mperk

4 lbs? great work dude! is that cause u upped the cardio, changed the diet or what? If you do the keto diet (which is brutal) you can loose a lot fast but most of the early losses are water. I'd go for a slower cutting diet high in protein & good carbs. BTW - it's obvious in the pics that you have some BF but it is over a great base - so when you lean out a bit your muscle size will really show up nicely! go for it buddy!.

I have went from doing no cardio to 20 min after each workout. So far the diet is working great!. I have lost 27 lbs since jan. I have about 15 - 20 more pounds to go. I'd like to be there by july. I might consider changing the diet strategy when this one quits working but right now big mike has me own the best diet i have ever been on. I anyone is interested I will be glad to post it up. Thanks for the support man.

luke7750 · 05-17-2009, 11:44 AM

Quote:

Originally Posted by king_coleman

absoloute bulk machine mate!:P send me a pm when you,ve achieved your cutting goal mate!

I'll be sure to buddy. Give me about two more months and I should be where I want to be.

**mperk** · 05-17-2009, 09:00 PM

Quote:

Originally Posted by luke7750

I have went from doing no cardio to 20 min after each workout. So far the diet is working great!. I have lost 27 lbs since jan. I have about 15 - 20 more pounds to go. I'd like to be there by july. I might consider changing the diet strategy when this one quits working but right now big mike has me own the best diet i have ever been on. I anyone is interested I will be glad to post it up. Thanks for the support man.

Excellente dude! definately post the diet or a sample of a day.

fit2fight1 · 05-25-2009, 03:26 PM

This are very good pics.And good progress too from your side.Thanks for posting here your pics.

luke7750 · 05-30-2009, 11:33 AM

Diet:

Breakfast: Protein Shake with milk and oatmeal.

Morning snack: Cottage Cheese and Fruit

Lunch: Chicken breast and pasta or tuna salad and crackers

Afternoon Break: Protein Shake With water and an apple

Pre-workout: Arnge Crush

Dinner: grilled Chicken or sushi.

Bedtime Snack: Cottage Cheese.

Here is the diet I have been following I am now down to 208lbs. I will try to post new pics in a couple of days. So Far I have lost a total of 29lbs. I have been doing a routine I read in M&F a long time ago and it is working phenominal. Do The same Exercise expcept each week change the reps. For example the first week do reps of 5, second week do reps of 10, Thrid week do reps of 15 and back around by the time you get back around to 5 reps you are able to do more weight with five reps prior to the first time and so on. I have had about 5 people at the gym accuse me of being on steroids. Some people may not agree with this approach but I suggest you guys try it if you need a switch up. There is not a workout anymore that I am not sore! Pics coming soon!!!!!

DeadByDawn · 08-17-2009, 05:47 AM

5 months only, that is good work keep it up

shauni · 08-17-2009, 10:21 AM

orite mate what age are ya? nice chuncky shoulders man!

shauni · 08-17-2009, 10:56 AM

diet.

brekfast. egg whites (large2)

workout. 2 hour (30min cardio)

lunch. tuna and dry toast (wholemeal)
protine shake

dinner.chicken,gammon,fish, + veg

bedtime snack wholemeal toast with ???

what dose that look like to you luke7750 or anyone am 185lb wanna get bigger but a have a wee bit of a gutt witch a wanna lose but not my size is this oki or what would you have any tips pll help ???

am doing a routine or 15,12,10,8 reps and moven up 10kg every time the reps drop ??????

luke7750 · 09-02-2009, 05:34 PM

Quote:

Originally Posted by shauni

diet.

brekfast. egg whites (large2)

workout. 2 hour (30min cardio)

lunch. tuna and dry toast (wholemeal)
protine shake

dinner.chicken,gammon,fish, + veg

bedtime snack wholemeal toast with ???

what dose that look like to you luke7750 or anyone am 185lb wanna get bigger but a have a wee bit of a gutt witch a wanna lose but not my size is this oki or what would you have any tips pll help ???

am doing a routine or 15,12,10,8 reps and moven up 10kg every time the reps drop ??????

You need more protein and your workout sessions should be no longer than 1 hour. Try to add a protein shake for breakfast, and one or two more thoughout the day. Also lowfat cottage cheese is very good for building muscle and to help lose bodyfat. Try to consume 1 gram of protein per pound of bodyweight.

luke7750 · 09-02-2009, 05:38 PM

just to keep you guys posted I got down to 208 pounds which is 29 pounds down from where I was. Got to admit though I have gotten a little slack these past few months and have gained about 7 pounds back. Going on vacation the rest of the week so I will get back in the saddle first thing monday. Even though summer is about over I am going to continue cutting until I get around 9% BF and then do I clean bulk if it is still winter by then. I keep you guys posted.

**mikeh40+** · 09-02-2009, 10:09 PM

sounds good luke, nice drop in bf bro,

luke7750 · 09-02-2009, 10:13 PM

Quote:

Originally Posted by mikeh40+

sounds good luke, nice drop in bf bro,

Thanks mike good to hear from you again. got a little off track for awhile but am soon getting back into it. Its just so hard to control my cravings. Any suggestions big mike????

**mikeh40+** · 09-02-2009, 10:37 PM

Quote:

Originally Posted by luke7750

Thanks mike good to hear from you again. got a little off track for awhile but am soon getting back into it. Its just so hard to control my cravings. Any suggestions big mike????

hey luke,
yea i`ve been gone from home with work for the last week, coming and going, not a much time for myself lately,,,

about your cravings, you talking about your sweet tooth cravings? if thats the problem get yourself some sugar free jello for a snack, helps with those nasty sugar cravings,, other wise treat yourself to a nice cheat meal or maybe you need to throw in some refeed days where you increase your carbs and lower the protein, when we diet or cut for a long period of time our bodies start to fight the fight, lol... refeeds are a great way to jump start the fat burning process, this is from the sticky in the nutrition section called
A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton
Re-Feeding

One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:
• Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
• Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
• Reduce protein intake to 1 g/lb bodyweight.
• Consume as little fructose as possible as fructose does not have an impact on leptin levels.
• Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels.

luke7750 · 09-02-2009, 10:49 PM

Quote:

Originally Posted by mikeh40+

hey luke,
yea i`ve been gone from home with work for the last week, coming and going, not a much time for myself lately,,,

about your cravings, you talking about your sweet tooth cravings? if thats the problem get yourself some sugar free jello for a snack, helps with those nasty sugar cravings,, other wise treat yourself to a nice cheat meal or maybe you need to throw in some refeed days where you increase your carbs and lower the protein, when we diet or cut for a long period of time our bodies start to fight the fight, lol... refeeds are a great way to jump start the fat burning process, this is from the sticky in the nutrition section called
A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton
Re-Feeding

One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:
• Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
• Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
• Reduce protein intake to 1 g/lb bodyweight.
• Consume as little fructose as possible as fructose does not have an impact on leptin levels.
• Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels.

Thanks mike that was very helpful! Got a craving today for carbs and got the jitters. It has gotten to the point where it is almost impossible to resist. Along with incorporating re-fed days in my plan is there any supp I could by to reduce the cravings?

**mikeh40+** · 09-03-2009, 12:46 AM

Quote:

Originally Posted by luke7750

Thanks mike that was very helpful! Got a craving today for carbs and got the jitters. It has gotten to the point where it is almost impossible to resist. Along with incorporating re-fed days in my plan is there any supp I could by to reduce the cravings?

as far as i am aware no supplement that will reduce carb cravings, some supplements target more of the hunger issue , and thats not what your looking for, try the jell-o and see if that helps, also maybe get some of the nutra sweet or other none sugar alternatives to sweeten up your foods, maybe sprinkle some of that non sugar stuff on some rice , other wise i think the re-feed days will help since its mostly carbs your brain is craving,,

dont quote me on the supplement thing, there may be a carb blocker or something that might allow you to cheat, but i think once you spike your insulin levels with a simple carb/sugar based nutrient, your basically screwed while on a cut...

luke7750 · 09-03-2009, 10:52 PM

Quote:

Originally Posted by mikeh40+

as far as i am aware no supplement that will reduce carb cravings, some supplements target more of the hunger issue , and thats not what your looking for, try the jell-o and see if that helps, also maybe get some of the nutra sweet or other none sugar alternatives to sweeten up your foods, maybe sprinkle some of that non sugar stuff on some rice , other wise i think the re-feed days will help since its mostly carbs your brain is craving,,

dont quote me on the supplement thing, there may be a carb blocker or something that might allow you to cheat, but i think once you spike your insulin levels with a simple carb/sugar based nutrient, your basically screwed while on a cut...

Thanks mike you are always a very good help. I will try the jello I think it will help. I guess if bodybuilding was easy then everyone would look perfect!!
There would not be a forum if it wasn't a challenge. Thanks again for sharing another piece of your knowledge!!

**mikeh40+** · 09-04-2009, 12:42 AM

Quote:

Originally Posted by luke7750

Thanks mike you are always a very good help. I will try the jello I think it will help. I guess if bodybuilding was easy then everyone would look perfect!!
There would not be a forum if it wasn't a challenge. Thanks again for sharing another piece of your knowledge!!

hell yea luke, anything anytime, just a pm away,,,

Egotrip · 09-04-2009, 03:42 PM

Don't let the bf numbers get you frustrated. I'm sure the numbers aren't totally accurate. Like everyone else I think you have great traps and delts. Do you have a matching pair of wheels? I am a little envious of your size I am fighting the ectomorph war. Keep up the hard work.

luke7750 · 09-09-2009, 05:39 PM

Quote:

Originally Posted by Egotrip

Don't let the bf numbers get you frustrated. I'm sure the numbers aren't totally accurate. Like everyone else I think you have great traps and delts. Do you have a matching pair of wheels? I am a little envious of your size I am fighting the ectomorph war. Keep up the hard work.

My quads have always been the easiest muscle group to develope. So yes I have a decent set of wheels although I have hardly no separation yet. I have already lost another three pounds since last wek so I am happy. I am a good bit leaner now than from the picks. I will try to post an updated pick in the next week so you guys can compare. Even though we are fighting opposite battles, we still want to acheive a common goal so I feel ya bro keep up the hard work and the results will come. My hard work was paying off until I fell off the wagon. I have been following mike40's advice and am seeing newfound results . Thanks for the encouragement bro.

Thouser88 · 09-11-2009, 09:14 PM

Luke! What's up man? Lookin' freakin' solid man.

Malgate · 09-12-2009, 04:53 AM

mate looking big and great. keep it up. whatever your doing is working. well done

**EastCoast Highlander** · 09-14-2009, 11:35 PM

Quote:

Originally Posted by Kaboom

Im right near Greensbor.Still close enough we might could get together and workout sometime.Maybe we meet in Charlotte and workout with Eastcoasthighlander.
But Damn I would be the small guy lol

haha, damn im way behind on this post.

man i was 290lbs today.... feels great to be back in the gym

**EastCoast Highlander** · 09-14-2009, 11:37 PM

hey Luke, what would you say your goal weight is?

luke7750 · 10-05-2009, 10:49 PM

Quote:

Originally Posted by Thouser88

Luke! What's up man? Lookin' freakin' solid man.

thanks bud you too. seen you in the gym today lookin swole!!!!!!

luke7750 · 10-05-2009, 10:54 PM

Quote:

Originally Posted by EastCoast Highlander

hey Luke, what would you say your goal weight is?

I really don't have a goal weight but rather a BF goal. Would like to be around 11% BF. Right now it seems like the mass is packing on though. I have made better progress than on the pics posted. Damn! still gotta get updated ones.

luke7750 · 10-05-2009, 10:57 PM

Quote:

Originally Posted by Malgate

mate looking big and great. keep it up. whatever your doing is working. well done

Thanks bro, I have not been eating very clean with college and all. Around summer time I was down to about 12% at 210lbs. I am about 15% now at 223lbs.

**mperk** · 10-06-2009, 12:49 AM

Hey man;

Looks like you are doing great just keep at it and don't get discouraged. As hard as it is to believe it will be easier for you than me since I'm older. Take advantage of that great metabolism you have at your age. Mike's suggestion about the jello was great - also I'd avoid all fruits since they have sugar in them and will only lead to more cravings. i was most successfull with my diet when i didn't eat ANY sugar or fruit. i actually lost the cravings! was tough tho. i'm sure you can make it, bro - good luck.