My before and after pics...

[big4rt]

These pics are 5 months apart. I had trouble losing the weight because I have degenerative joint disease in my lumbar spine which makes doing cardio a mutherf*cker. Sorry I forgot to load up the leg shots. I'll try to ge them up later. Let me know any advice or knowledge you want to pass on to help me get better. Here are the before...

 

[big4rt]

another before

 

[big4rt]

These next are "after" taken last night

 

[big4rt]

another after

 

[big4rt]

another after

 

[Sassy69]

big -
Those look like some fantastic results in 5 months - do you have measures of wt and bf loss? What did you do to achieve these (diet, training, supps?) Lookin' good! Where do you want to go from here?

~ sassy

 

[big4rt]

thank you sassy.

My weight went from 220 to 200. My bf before was 17%. Now I'm looking at 10-12% bf. I used a caliper both times, and you know how inaccurate they can be.

As for diet I just went clean as I could. 5 or 6 meals a day, low carbs etc. 3 meals/ 3 zero carb protein shakes.

I only supplemented once with fina/winny/prop for six weeks after 3 months of "natural" fat loss.

Worked out each body part twice a week with basic movements given my medical condition with cardio 2 times a week on an eliptical runner (this helped tremendously because it eliminated most of the impact to my spine caused by running. That eliptical runner is a great machine if you have ruptured/herniated discs and can't run like me.)

From here I want to keep loosing weight, and get back down to my playing weight when I was in college which was 190 lbs. I graduated from college in 1996, so that may seem like 10 long pounds, but I should do it. I am looking at maybe an eq/fina/winny cycle once I get to 190 lbs.

big-fort

 

[BigBootyDaddy]

Good shit bro...great improvements in a short period..stay with it !!!


bbd.

 

[big4rt]

thanx bigbooty, i need all the encouragement i can get.

 

[George Spellwin]

Great work! Keep it up!

 

[big4rt]

Thank you, Mr. Spellwin.

 

[flexed1]

Your hard work has paid off and just imagine 5 months from now. keep us posted and keep up the excellent work.

 

[Bobber]

Damn bro, nice difference, shows you worked very hard. Keep it up.

 

[chaste]

Awesome!

Really tho, those were some awesome results. im really proud of you. Could you detail the diet you maintained during the process.
And regarding exercise how many sets & reps did you do of each exercise.

 

[big4rt]

Chaste, this is an example of what the diet looks like:

5:00AM -wake-up
5:30 -workout
8:00 -5 eggwhites/oatmeal/glutamine/apple or banana
10:30 -Isopure zero carb drink
12:30-1:30PM -1 can of tuna or chicken; two pieces of wheat bread; banana
4:00 -Isopure zero carb drink
7:00 - 1 12-16 oz grilled steak and baked potato or sweet potato
10:00 -Isopure zero carb drink
10:30 -bed time

**1.5-2 gallons of water a day //VERY IMPORTANT// and none of this cheat day stuff except for my sunday dinner after church**

This is what me and my training partners did as a workout. I was in the military so luckily I was army certified as a trainer and a couple of my former subordinates have their army and civilian certifications, and we work-out together still to this day:

MONDAY-entire leg (cardio, press, ext, ham curls, calf raises)
TUES-back/biceps/shoulders (T-bar, low row, pull downs/preacher curl, dumbell curl, hammer curl/military press)
WED- chest/triceps/forearms (incline dumbell, cables-high,med,low; decline bar/ext, rev ext./forearm curls)
THURS-same as monday
FRI-same as tuesday
SAT- same as wed

 

[chaste]

Excellent!

Great!
Thanks for the detailed information.
Keep us posted regarding your advancements.

 

[big4rt]

need more help.

 

[ann]

Big4rt--- Have to say it doesnt look like you need much help--you have done a great job on your own Kudos to you.

 

[endpoint]

sorry i dont have much help for you.

But i just wanted to say congratulations.

I wanted to get rid of a bit of fat for summer down here (in australia) My only reservation was that i would appear smaller if i lost the weight.

but you have shown that the leaner you get the bigger you look.

 

[big4rt]

yeah, i suppose that's what happened. since i first posted this i continued to diet down about 7 more pounds to 193. folks kept saying i looked bigger, but i guess there was something underneath all of that fat! since i can see my goal of 190 in my "crosshairs" i might as well go to 185. what do ya'll think? after that i will rest for about 4-7 days before starting to bulk again for the winter. thanks again for you alls' replies.

 

[RADAR]

Bro i wouldn't go below 190..you can get so low that you actually sacrafice muscle...you're looking good just watch the fat intake and continue to improve....and don't worry about gaining lbs its more than likely will be muscle!!! PEACE!!!.... RADAR

 

[big4rt]

thanks, radar. i'l take that advice.

 

[LongTimeR]

barocca