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Before/After 5x5 pics
- Thread starter DrBones
- Start date
DrBones
New member
I have a really hard time believing my BF is that low... remember I am flexings...
I'm doing a lot of macronutrient timing right now.... going to be pretty strict with my diet for 6-8 weeks... I'll post some more pictures then.... Hopefully will be sub 10%... My fingers are crossed!
DrBones
New member
My macronutrient plan is a little different....
I eat a LOT of meat... I mean a lot... I've had 5 chicken breasts so far today... lol...
Anyways.. heres what i try to do...
I take ALA 3 times a day, with my 3 biggest meals
I try to keep my first 4 meals between 20-40g carbs with the exception of my first meal which I allow myself to have upwards of 50g... but usually closer to 40g
My first meal usually consists of 30-50g carbs
Usually roughly 300g fat free/low carb yogurt with 1/4 cub of raw oats
close to 40g carbs, and about 15g protein
workout
Post workout drink (up to 30 g carbs)
2 hours later
Cottage cheese and a can of tuna and one slice of brown bread
Roughly 25g carbs
2 hours later
2-3 chicken breasts and 1 half baked potatoe and a couple cups of green beans
5km light jog
post jog
a cup of yogurt and 1/8 cup of oats
2 hours later 1 steak or more chicken with green beans, maybe some corn...
My diet really varies
Basically the whole point of the plan im on is to use carbs strictly for fuel... so mainly pre workout and a little post workout... I can explain it much better in my head than i can type it out. I am then eating a LOT of protein easily 200g+ a day. I am not getting too much fat but if i do eat fat I try to have very minimal carbs with it. Any carbs i eat after about 3-4 in the afternoon i try to get ONLY from fiborous sources such as beans or veggies....
Thats my basic breakdown..
If you want a better break down msn me...
[email protected]
I'm going to weigh myself tomorrow to give you guys a better reading of what I'm weighing... I havn't weighed myself for a week since i took some time off... so i could be a bit lighter
I eat a LOT of meat... I mean a lot... I've had 5 chicken breasts so far today... lol...
Anyways.. heres what i try to do...
I take ALA 3 times a day, with my 3 biggest meals
I try to keep my first 4 meals between 20-40g carbs with the exception of my first meal which I allow myself to have upwards of 50g... but usually closer to 40g
My first meal usually consists of 30-50g carbs
Usually roughly 300g fat free/low carb yogurt with 1/4 cub of raw oats
close to 40g carbs, and about 15g protein
workout
Post workout drink (up to 30 g carbs)
2 hours later
Cottage cheese and a can of tuna and one slice of brown bread
Roughly 25g carbs
2 hours later
2-3 chicken breasts and 1 half baked potatoe and a couple cups of green beans
5km light jog
post jog
a cup of yogurt and 1/8 cup of oats
2 hours later 1 steak or more chicken with green beans, maybe some corn...
My diet really varies
Basically the whole point of the plan im on is to use carbs strictly for fuel... so mainly pre workout and a little post workout... I can explain it much better in my head than i can type it out. I am then eating a LOT of protein easily 200g+ a day. I am not getting too much fat but if i do eat fat I try to have very minimal carbs with it. Any carbs i eat after about 3-4 in the afternoon i try to get ONLY from fiborous sources such as beans or veggies....
Thats my basic breakdown..
If you want a better break down msn me...
[email protected]
I'm going to weigh myself tomorrow to give you guys a better reading of what I'm weighing... I havn't weighed myself for a week since i took some time off... so i could be a bit lighter
Zander1983
New member
You're looking solid. I'd say I'm near an exact copy of you in the first pic @ 187, with probably a bit less fat. Its hard to tell though.
You've made some great gains, especially since October 2002.
You've made some great gains, especially since October 2002.
DrBones
New member
man.. every time i look at the oct 2002 picture I feel like barfing... I think that may have been the worst bulk in the history of bulks.. lol..
Do you have any pics? I'd like to see my carbon copy
I'm trying to figure out what body type I am... I think I'm somewhere in between a mostly mesomorph and a little endo.... How big are your wrists zander?
Do you have any pics? I'd like to see my carbon copy
I'm trying to figure out what body type I am... I think I'm somewhere in between a mostly mesomorph and a little endo.... How big are your wrists zander?
Zander1983
New member
DrBones said:Do you have any pics? I'd like to see my carbon copy
I'll try and get around to taking some. They'll have to be done into my bathroom mirror, but it'll do.
We're definately a similar body type. I've always thought meso-endo too. I'll go and get a tape measure...
Zander1983
New member
Not sure about the timer. I'll have a look and see.
My wrists are about 7.5 inches. I used a piece of string and measured it against a ruler. Not perfect, but then wrist measurements aren't a perfect indication of anything either...
My wrists are about 7.5 inches. I used a piece of string and measured it against a ruler. Not perfect, but then wrist measurements aren't a perfect indication of anything either...
Zander1983
New member
5'8 and 170lbs. Shorter and smaller, but maybe a bit leaner. You're stronger though
thats a LOT of chicken man, wish I could eat like that. Breast number 4 I'd be hurling thinking about it. I'm sure it is no easy task for you either though...doing what it takes
good progress
good progress
DrBones
New member
Actually... i really like chicken breasts... when BBQ'd... The first 3 were tasty and went down no problem... I think they started to taste a little dry around #5-6... I actually ate close to 6 breasts by the end of the day... will probably only have 1-2 today...
I try to switch up my food so i dont get too sick of it....
blinddeafmute
New member
Put a lot on in shoulders and chest. Great job man, Im impressed.
DrBones
New member
Well... I hopped on the scale yesterday... and wholy crap.. one week of dietting and a little cardio has me down to 189 lbs...
I was a little dissapointed that I only put on maybe 4 lbs of muscle since the before picture... but a lb of LBM a month is still pretty good right?
Thanks for all the comments...
What looks like my biggest weakness in my Upper body?
I was a little dissapointed that I only put on maybe 4 lbs of muscle since the before picture... but a lb of LBM a month is still pretty good right?
Thanks for all the comments...
What looks like my biggest weakness in my Upper body?
gymtime
New member
DrBones said:
The first week of a cutting diet will shed a ton of water. Look for losses in weight to level out over the coming weeks.
Hard to tell any obvious weeknesses from that pic. If I had to pick something, I'd say your chest could use a little more size. But hardly out of proportion.
In general, for rough-guessing bodyfat in pictures:
-Abs will go from 4-pack to 6-pack between 15 and 10%.
-Fine detail in lower back and maybe some striations in quads come out at about 7%.
-Striations in glutes come out at 5% (this is where the pros hope to be on contest day, and it ain't healthy).
I'd guess 15-17% in your second picture. I wouldn't quite call that a 4-pack.
From your last set of pictures, I'd say your weakest upper-bodypart is your back. It really isn't all that far behind the rest of you, but it could use a little more attention.
-Abs will go from 4-pack to 6-pack between 15 and 10%.
-Fine detail in lower back and maybe some striations in quads come out at about 7%.
-Striations in glutes come out at 5% (this is where the pros hope to be on contest day, and it ain't healthy).
I'd guess 15-17% in your second picture. I wouldn't quite call that a 4-pack.
From your last set of pictures, I'd say your weakest upper-bodypart is your back. It really isn't all that far behind the rest of you, but it could use a little more attention.
PolishHammer1977
New member
You have made some real progress DrBones. Now post another squats vid, it's been a while since I have seen a red-tinted vid 
