thanks for the info, i looked into it and gonna give it a go!

Good luck! First few days are tough til you get through the sugar cravings and then you start feeling fantastic

Make sure you have some lean protein and a bag of nuts on hand

starting in a week, leaving for atlantis tomorrow!

as of today

sq 235lbs
ohp 125lbs
dl 235lbs
bp 170lbs
row 150lbs

im not really one to post shirtless pics but i was going through some pics on vacation and then some old pics and figures ill post some to compare. i really dont see a difference in any of them besides being pale or having sunburn.

08/13 was serious in gym, still have a stomach



09/16


11/16


02/17


06/17


overall i dont think i really changed too much but i do notice clothes fit better. i noticed my traps are still there. my arms and chest still have slight definition.

started renovating our kitchen which lead to almost renovating the entire place 10 days ago. the kitchen is completely gutted still, waiting on cabinets to be installed so I have been out of commission for almost 2 weeks. once kitchen is done i will be starting a new program with my good friend that i trust who is a fitness trainer, not a generic ****boy personal trainer. hoping switching it up will bring some new results!

kitchen is almost done. granite and cabinets installed but waiting on cabinets still. we also decided to basically renovate entire house. redid all floors, repainted entire place, redid closets and also molding. new light fixtures.

basically everything except the bathrooms because they were already done. also repainted and epoxy'd the garage floor.

it sucks not having a kitchen because i have been eating pretty ****ty. hope to get back into it soon!

been back at it for the last 2 weeks. changed my diet and my workout routine.

my go to breakfast has been these turkey bacon wrapped egg muffins.

you heat oven to 350
put some veggie on bottom of each muffin spot, i chose spinach
wrap it in turkey bacon
crack one whole egg
put more spinach on top
bake for 15 mins and done
reheat in micowave for 45 seconds when ready to eat

theyre about 80 cals and 17g protein each







my other meals are well balanced and planning on sticking with this meal plan for about another 4-6 weeks

bump...update OP?

house renovation finished about 2 weeks ago...

current weight is 238lbs. seemed to have hit a plateau but i am okay with it. my strength has gone up, clothes fit better, i feel much better. sometime i think that weight is just a number and its more about how you feel? bc i feel way way better.

new routine as of last 2 weeks is

gym 5 days a week
every day i do stairmaster level 5-8 for 30 mins straight
then i do a body group for 3 dif exercises 4 sets each
then incline treadmill walk or bike for about 15 mins

been feeling very tired lately with other signs of low t. went to dr did a full panel and my results came back t levels 400. dr said thats fine bc range is 350-800. dr recommended keep at workout, diet cleaner and workout harder longer keep pushing myself.

my diet that has been working for me lately has been 1 shake for breakfast, 1 shake for lunch, 1 shake post workout, dinner, and then another meal 2 hours after.

i am not doing any cardio bc i want to focus on getting my strength completely back.

once march hits im going to focus on losing some fat and cardio again.

switched to a 4x6 w 45 sec rests, workout every other day for the last 2.5 months. i alternate between db and bb each week,

as of today:

squat 4x6 155 195 225 245
- - - - -
incline db bench 4x6 75s 90s 100s 105s OR
incline bb bench 4x6 155 185 205 215 OR
flat bb bench 4x6 155 185 215 225

i decide on flat or incline depending on whats available at the time. i prefer incline bc i feel it shapes pecs better
- - - - -
t bar row 4x6 75 110 135 145 OR
bent over bb row 4x6 135 145 155 165 OR
bent over single arm db row 4x6 70s 80s 90s 100s

depends on whats available but i prefer bb or db over t bar
- - - - -
seated bb shoulder press 4x6 105 125 145 165
seated db shoulder press 4x6 50s 60s 70s 80s

i like both of these but the db is hard to get up without someone helping me once i get to 70s+
- - - - -
stiff leg dead lift 4x6 155 185 215 225
- - - - -
standing bb curls 4x6 65 75 85 95
standing hammer db curls 4x6 35 45 50 50

i started about 10 weeks ago way lighter and each week i add 5-10lbs. currently where i am i still feel i can do heavier. i have not needed or asked for a spot yet. i am doing slow controlled deep reps, my form is really good. i am a big guy still about 260 but not fat looking, more of a stocky gym build. i think i am going to plateau soon and need a spot maybe even a gym partner to keep pushing me.

the only supplements i have been taking are whey protein, plant protein, BANG preworkout, knocked the f*** out (for when i cant sleep)

ill check in again when i get there