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Tony20md's 30 day result pics

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tony20md

New member
Ok i started training 30 days ago im doing 45 mins cardio 4-5 days a week and on max-ot 3 day split. Im 5/10 230lbs body fat ? Is there a diference? My diet is as follows quadsweep put it together 4 me.
Meal #1: (after cardio) 4 egg whites 2 whole eggs,1/2 cup uncooked oats, 5 oz chicken or 93-96% lean beef, 1 tbsp flax oil

Meal #2: 2 scoop whey shake + 2 tsp Natural Peanut butter

Meal#3: 8 oz chicken breast 1/2 cup cooked brown rice 1 cup green beans or i do some metamucel

Meal#4: same as meal 2

Meal #5: 8-10 oz chicken breast or 93-96% lean beef + 1-2 cups green beans or most the time i do metamucil i hate greens lol
 
What does your weight lifting look like?

How strick are you on that diet?

How much do you weigh now?

Nautica
 
I can see the biggest difference in your lower ab region. From what I've read, it looks as if you have quite of bit of estrogenic fat in the love handles like I and a lot of guys do. Meaning that the handles will porbably be that last to go. Are you using any kind of thermogenics and/or supps ? You also may want to invest in some yohimburn to see if it will speed up the process.
 
keep at it bro!! i can tell that you have shed some pounds! what does your workout cycle look like. are you putting up heavy weight or doing more reps! stay on the cardio and get a stable workout program. set aside an hour out of the day to just do high rep, medium weight and you will lose the fat and gain the muscle! keep it up!
 
I don't agree with the high rep method.

Workout sessions should be brief and intense and each body part should only be workout 1 time a week. He has got to build a base and with all of the cardio he is already doing - the hip rep sessions will only break down his muscle, which is the last thing he needs.

In order for him to change his body composition he must add muscle not take it away, along with the fat.

It does not matter if you loose weight if you are just a smaller version of the person you were.

Nautica
 
Good job so far tony.


Stick with the Max-OT program to the letter. Works EXTREMELY well especially for people who just started lifting again.



looks like you lost a shitload of fat so far
 
what im taking

i take in glutimine with every shake and i just started clen im on my 1st week im up to 120 mcg im 5/10 230 maybee less now and im on the max-ot 3 day split and i follow my diet to a "T" no cheats at all
 
Keep up the good work Tony. I agree with Nautica about training...You need to be To the Point and Intense as hell. The more muscle you put on, the more calories your body will burn, thus speeding up the fat loss process. Like Nautica said, train each bodypart once a week on seperate days, and lift somewhat heavy. (Remember, form first however). Good luck to you!
 
HI Bro,


I'm 5 days short of 1 year since I started, my new life style. Weight was 265 probably 36% BF maybe more. When I started to loss weight I didn't see a big difference for the first 30 days even though I had dropped weight, my Nutritionist told me it was common for guys to loss it in there back first. After that I continued to eat ok and do Cardo, then I added weights. Then I saw my front side change up. After I got down to 238 I added clen, because I was worried about my BP. When I got down the 228 I did my first cycle of Finasol, Anavar, winny. I didn't gain any weight, it stayed the same, and I lost about 3% BF. Now I lift more often and still do Cardo 3 times a week. One year later I weight 202, 17% BF. I have lost 10 inches off my waist. Not ripped yet but maybe some day. Keep up the good work,


CHICKS DIG ME and GUYS THINK I'M COOL
 
Briweve said:
HI Bro,


I'm 5 days short of 1 year since I started, my new life style. Weight was 265 probably 36% BF maybe more. When I started to loss weight I didn't see a big difference for the first 30 days even though I had dropped weight, my Nutritionist told me it was common for guys to loss it in there back first. After that I continued to eat ok and do Cardo, then I added weights. Then I saw my front side change up. After I got down to 238 I added clen, because I was worried about my BP. When I got down the 228 I did my first cycle of Finasol, Anavar, winny. I didn't gain any weight, it stayed the same, and I lost about 3% BF. Now I lift more often and still do Cardo 3 times a week. One year later I weight 202, 17% BF. I have lost 10 inches off my waist. Not ripped yet but maybe some day. Keep up the good work,


CHICKS DIG ME and GUYS THINK I'M COOL
Click to expand...

Very inspirational story! and tony good decision to post the pics even though you are not a ripped anabolic man yet! you can definitly see improvement. keep at it and things will only get better!
 
stay consistent and you will not be dissapointed...in addition,i would change my meats and carb sources a lil' for variety so that it doesn't get mentally hard to follow thru...great improvement on the lower ab region bro...GOOD LUCK and keep at it...
 
da big thinker said:
stay consistent and you will not be dissapointed...in addition,i would change my meats and carb sources a lil' for variety so that it doesn't get mentally hard to follow thru...great improvement on the lower ab region bro...GOOD LUCK and keep at it...
Click to expand...

Yeah its good to see some fat loss pics, most pics of bulking up but thats only half of it! Keep it up and keep taking pics, you can make a little animation of your transformation. Your dedication is admired and when you reach your girls it was have a huge effect on your life for the positive and you will have a new found sense of self confidence!
 
your gut isnt resting on your waistline anymore so thats a good thing, you got a ways to go but hey nobody gets a good body overnight, i am opposite from you bro i was a serious lightweight 6ft 150lbs now 2yrs later 6ft 210lbs and i am looking damn good so keep it up you and the chicks will thank you later for it:D
 
Good job, a year ago, I looked worse than your before pic..a year and a half out of the gym and the AS scene and into rec drugs and drinking. Found this site looking for info on GHB

I was about 193lbs at a much higher BF percentage (<20%). i had a 39.5inch waist at 5'8.

I dieted very hard and did cardio every morning on an empty stomach for 16weeks. I added adipokinetiks the last 8 weeks, and I was down to 179lbs, but I had actually gained LBM at the same time, I felt great.

Lifted hard again, but I couldn't because of really bad shoulders. I was Incline Bencing about 150lbs for a few sloppy reps. It was sad. Went in for physiotherapy and for 2months I focused on getting better. The physio was a god sent, I finished in late august and Started lifting like an animal the first week of september.

I was a fat 187lbs.

Whithin 3months(November) I was up to 202lbs and my incline Bench was about 205lbs for 8 good reps (still pathetic). I was still fat, but I had gained 10-12lbs of LBM naturally in 12 weeks. I started Clen, and kept adding LBM and dropping fat.

In Febuary(1 year after I started), I was 205-208lbs at 13% BF. My incline bench was now 240lbs for 7 reps.

I didn't even use gear, and my physiotherapist saw me at my gym and couldn't beleive her eyes. She hadn't seen me in a year. Now, I planning my first cycle since my injury, var only and then var/EQ.
 
Youve gotten pretty far in thirty days. Good luck with the rest of your training
 
Re: after

tony20md said:
what do you guys think i should do after i get my body fat down? start a bulking diet?
Click to expand...

Don't get ahead of yourself.

Maintenance for 2 weeks, workin to the heavy weights and then bulking.

Remember that bulking is not an excuse to pig out and eat anything. it should be the same food you eat while cutting, but more of it, and a little bit of junk here and there(sauces, a little bread and milk and maybe a slice or two of pizza once a week).
 
Twitched said:
Good job so far tony.


Stick with the Max-OT program to the letter. Works EXTREMELY well especially for people who just started lifting again.



looks like you lost a shitload of fat so far
Click to expand...
agreed:)
 
I would cut meal one in ahlf and add just add a sixth meal this would insure a constent flow of protein and by not filling you up your matabolism will speed up. I just finshed dieting 12% bf down to 5.5 in 6 weeks. Good luck bro.
 
Hey man, just saw the pics, keep up the hard work. good job so far!!


Whiskey
 
Between 2-3 is good sometimes it can be tough to wait more than 2 but I would never wait more than 3 and if you calculate it right with six meals a day and time for cardio,lifting, etc.. you shouldn't ever get to hungry. One thing I would do though is have your last meal no more or less then 2 hours before you sleep. As to not have you go to bed hungry and so you don't have a ful meal in your stomach when you go to bed.
 
What kind of clen are you using? I've used two brands, the first was IP superclen and I got ripped in 3 weeks. The second was Bulgarian and it didn't do shit for me.
 
Primal X said:
What kind of clen are you using? I've used two brands, the first was IP superclen and I got ripped in 3 weeks. The second was Bulgarian and it didn't do shit for me.
Click to expand...

Doesn't ip clen have 5mg of ketotifen in it and makes you eat more and is therefor for bulking? anyone else gotten ripped from IP clen?:mix:
 
Great job so far. Working and out and eating properly is a "way of life"...so keep it up and you will reach your goal.
Try to get a caliper, weigh yourself and measure everything....thats what I do. Since we see ourselves many times in the mirror everyday it is hard for us to see a big difference. But You can definately see a difference.
 
wher eto get it done

Where can i get my fat % taken with real good acuracy? i have a calaper but i get dif results every time lol Also is it ok to wait 2 hrs after cardio to eat?
 
nautica said:
I don't agree with the high rep method.

Workout sessions should be brief and intense and each body part should only be workout 1 time a week. He has got to build a base and with all of the cardio he is already doing - the hip rep sessions will only break down his muscle, which is the last thing he needs.

In order for him to change his body composition he must add muscle not take it away, along with the fat.

It does not matter if you loose weight if you are just a smaller version of the person you were.

Nautica
Click to expand...

I agree 100%! I do not change my training as a show approaces. I figure what made me big will keep me big. He needs a base and heavy basic movements are the answer. every body part one time a week. I really think you could back down on the cardio a bit too. This is going to take awhile and you need to build lean mass too.

Peace, Quad
 
keep it up bud


now for all elite members

when i first started on this board a poast like this would have been flamed into oblivion because he is not a bodybuilder w/ 4% bf so

congrats elite for maturing and stuff
lets all keep this a board we can be proud of and any body that disagrees can show thier pic (i already did so platinum members can look it up and make fun of me in pm)
 
TONY20 lookin great!!! i'm about to get my pudgy ass movin too! you guys are talking clen here, tony and others you feeling increase in bp or heart rate from this any heavy cns stimulus??
 
Tony:


I would recommend 3 days of moderate cardio for an hour at a time. Good choices would be the treadmill or elliptical trainer. Set both for fat burniing mode.

Again - keep the weights and cardio serarate issues. Heavy and hard on the weights. Let the diet, supps and cardio melt the fat.

Great progress.
 
Well

Well takes a lil geting used to but im used to it now. I still havent cheated, but i cant say those McDonalds chicken strips didnt look good :) MMMMMMMMMMM
 
Didn't see anyone else post this yet, but why is your last meal of the day bigger than your first meal? Should be the other way around.
 
It's been said but I'll say it again... great progress man... keep it up. All the bros on Elite... from the huge ripped ones to guys like you (who are gonna be huge and ripped with time ;)) serve as a tremendous source of inspiration for me (somewhere in b/w).

Sometimes when I feel weak with my diet or training or waking up at 4am to go workout I think of stuff that I've read an seen on this board... it oftentimes gives me just the motivational nudge I need to overcome that weakness and be STRONG. Be strong bro, and DON'T EVER FUCKING QUIT. Later

Cuts
 
thats what i do :)

When im tired and dont feel like doin cardio or lifting ill just log on to the board read a lil and im PUMPED ! :)
 
ALA

Do you guys think i should add some ALA into my diet? if so how much would you guys recomend by looking at my diet? I also hear it gets rid of acne on your back too? is that true? if so i could use that as well
 
Consider

http://www.hypertrophy-specific.com/hst_index.html

Hypertrophy-Specific Training™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.
 
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