My before and afters - 90 day update!

[slamminshaun]

Mods, if this is the wrong thread, my apologies....I'm just really excited about my progress since coming back! It's amazing what good diet, training, and a few OTC supplements can do for you after an 8 year layoff....These pictures were taken 90 days apart.

Now that I'm on HRT, Phyto-Test, Dermacrine, and Unleashed....I'm excited about what the next 90 days will bring! I feel great...Bring it on......

 

[GUARDIAN]

Wow quite the BF loss?

What diet did u follow? cardio?

 

[billdance]

Damn nice.... nice that you did it in front of the same background too...

 

[jaybois]

Well done bro good luck to ya.

 

[slamminshaun]

Wow quite the BF loss?

What diet did u follow? cardio?

I am on the John Defendis Ultra-Fit program. Basically, 5-6 meals a day, avoid salt, sugar, alcohol....sensible stuff really and very comparable to what other people do. I was eating pure crap and drinking like an Irishman prior to getting my act together. Now, here's a typical day:

7:30am - 6 egg whites w/ salt free ketchup, 1/2 cup oatmeal, tsp bee pollen, tsp ground flaxseed, tsp wheatgerm, 1/2 scoop protein powder
10:30am - 7oz chicken w/ 1/2 cup rice
1:30pm - 7oz chicken w 5oz baked potato
4pm - 7oz chicken w/ 1/4 cup rice
7pm - Protein shake (Isopure) if working out; if not, then 5oz steak or 7oz turkey w/ fresh greens, sometimes a carb
10pm - 8 egg whites w/ salt free ketchup
1 gallon of water throughout the day

More info at www.defendis.com.

I lift 4 times a week (one hour of lifting) and do 30 minutes of 4mph walking after lifting (except on leg day). That's all I've been doing....

I'm 30, 5'8". My weight dropped from 191lbs to 168lbs. Waist dropped from 38" to 32", that's six full inches! BF was about 26.5%, now around 16.5%. I lost arm size, chest, and shoulder size, but obviously because I was so heavily coated in BF over whatever muscle I had.

My goal is to ultimately get the BF below 13% and gain some weight/size back. We'll see how my 10 week HRT of Test-Enthanate at 200mg/week does for me....

 

[GUARDIAN]

I am on the John Defendis Ultra-Fit program. Basically, 5-6 meals a day, avoid salt, sugar, alcohol....sensible stuff really and very comparable to what other people do. I was eating pure crap and drinking like an Irishman prior to getting my act together. Now, here's a typical day:

7:30am - 6 egg whites w/ salt free ketchup, 1/2 cup oatmeal, tsp bee pollen, tsp ground flaxseed, tsp wheatgerm, 1/2 scoop protein powder
10:30am - 7oz chicken w/ 1/2 cup rice
1:30pm - 7oz chicken w 5oz baked potato
4pm - 7oz chicken w/ 1/4 cup rice
7pm - Protein shake (Isopure) if working out; if not, then 5oz steak or 7oz turkey w/ fresh greens, sometimes a carb
10pm - 8 egg whites w/ salt free ketchup
1 gallon of water throughout the day

More info at www.defendis.com.

I lift 4 times a week (one hour of lifting) and do 30 minutes of 4mph walking after lifting (except on leg day). That's all I've been doing....

I'm 30, 5'8". My weight dropped from 191lbs to 168lbs. Waist dropped from 38" to 32", that's six full inches! BF was about 26.5%, now around 16.5%. I lost arm size, chest, and shoulder size, but obviously because I was so heavily coated in BF over whatever muscle I had.

My goal is to ultimately get the BF below 13% and gain some weight/size back. We'll see how my 10 week HRT of Test-Enthanate at 200mg/week does for me....

I like it. Another option is to have fat-free cottage cheese or a casein protein shake at 10pm if u get bored with egg whites.

 

[1tight_tl]

great job man.....

 

[firefighter337]

Damn good job friend.

FF337

 

[hurricane]

any front shots? can notice a big difference from the back angle .. sure the improved diet/excercise had tons to do with your results

 

[eddymerckx]

damn, good job bro--proves that diet is crucial