7 months in the gym - before and after

[eko]

before:

after:

144 lbs summer 2006 (doctor's office records, race shape tho. gained first 15 lbs quick in a month)
172 lbs summer 2007

started lifting around January 07.

Routine looked like this following 3x8 for each exercise. Moved up 5-15 lbs every week until I reached plateaus:

Mon - Squats, flat bench, upright rows, barbell rows, tricep and abs iso stuff
tues - deadlifts, pullups/chinups, standing military press (10x3), bicep and abs iso stuff
fri - squats (pyramid to weight), incline bench, heavy barbell and cable rows, tricep and abs iso stuff

cardio 2-3x/week. run for 30-40 mins. diet ~3200 cals/day, mostly protein, whole grain carbs, oatmeal, grilled chicken, greens, etc

I'm gonna try and hit 180 then cut down for next summer. if i don't get there im gonna cut regardless... im pretty happy with the results.

 

[ViciousDADogg]

Yea.. Sun o ma bish. I'm 200ish at 5'11".. I'm trying to get to around your NOW weight. But maybe I have less to go that I though, to 180 instead of 170.. Because, you look skinny!!

I cut off any exercise for more than 2 months now, as I was pedaling myself to fame.

Damn boy. Your post made me want to get back into my loosing weight mode. I only have 20 or 30 lbs to go until my tits are gone, and until my love handles are gone. It's totally doable in 2 months.

How tall are you?

 

[onyx]

still look real skinny but least you making the effort. I should think, you should have gained alot more in 7 months though

 

[onyx]

hold up just realised
..ur gunna cut down? theres nothing to cut, the last 7 months will have been pointless because you'll most likely be losing your gains

 

[eko]

7 months and 28 lbs. average of 4 lbs a month, about a pound a week. Bodyfat stayed roughly the same. went up 1 or 2% I'm estimating because it might just be me, but my rolls seem a tad thicker haha. not too much tho. I'd like to lower my bodyfat a little, but not before I put on a solid 10 more lbs. should take about another 6 months to a year depending how everything works out at school

I'm 5'11

lol do i really look skinny in those last 2 pics?

 

[ViciousDADogg]

Yea... Like on a prison yard there are guys that look massive and are about your weight. But you look like they killed you in black hawk down. I though I'd look fatter or less kinnier than you at that weight. But since now I see you that skinny, I'm going there. Should only take 2 to 3 months.


But... ON second thought you're about the same complexion as 2pac, @165. A bit taller though, and less body fat. It must be genetics.