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Blender
Old 11-07-03, 10:59 PM
Before/after: From fat to muscular in 5 mos!
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I went from about 230 with a 42" waist to 171 with a 31" waist in 5 months. Then bulked up a bit to 177 the next 2 mos. What began as efforts to rehab a bad back turned into a quest for serious muscle. I lift, swim and do yoga. I still don't quite grasp the mindset of actually competing in a bodybuilding competition, but the challenge of progressing to that level and overcoming more of my inhibitions are compelling. The next step I'm taking is posting these pictures and inviting comments, criticism, etc. Any coaching advice welcome! Here are the pictures, and I'll try to reply to emails.

Before/after, front (not a real before picture, I'd lost 20lbs by this point):
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Blender
Old 11-07-03, 11:00 PM
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Before/after, rear.
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Blender
Old 11-07-03, 11:01 PM
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First time ever posing for the camera. Bodyfat assessment at the gym.
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Blender
Old 11-07-03, 11:02 PM
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Front double bis.
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Blender
Old 11-07-03, 11:03 PM
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Side chest. The gym pics were at 171 lbs.
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Blender
Old 11-07-03, 11:04 PM
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Talk about getting uninhibited! Behold the flexing lap swimmer...at 177lbs.
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Blender
Old 11-07-03, 11:06 PM
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Trying something more advanced. I need posing (not to mention fashion) advice...fast!
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Blender
Old 11-07-03, 11:07 PM
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Back double bis.
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Blender
Old 11-07-03, 11:08 PM
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Rear lats. I know I have to work on my lats, legs, traps...am I missing anything?
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Blender
Old 11-07-03, 11:08 PM
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Kneeling side chest.
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Blender
Old 11-07-03, 11:09 PM
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Trying to flex my chicken legs. My bad back precluded squats and lunges, but I've just begun doing them!
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Blender
Old 11-07-03, 11:12 PM
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Kneeling bicep. That's all, folks. I know I have a LOT of work to do before I even think of competing, but do I have potential? Any training, diet and posing advice helpful...thanks in advance!
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chris micha
Old 11-08-03, 06:44 PM
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Nice work bro. Keep it up!
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Shibby
Old 11-08-03, 07:04 PM
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Go ahead and post up what your diet is. You should get some great feedback on it once you do. For posing advice, Needsize would probably be someone you would like to talk to.


But great work on your transformation.
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Blender
Old 11-08-03, 08:49 PM
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Thanks, guys.

Naturally, I made the most progress during the first 5 mos when my diet was strictest. During this period it was almost entirely egg whites, Isopure protein powder with water, grilled or poached salmon or chicken breasts, dry salad and raw vegetables. Virtually no bread, or white foods (other than egg whites!), dairy or non-Omega 3 fats. When I incorporated a little dairy or oatmeal in the a.m. my lower abs began to bloat and I went from 171 to 177 pounds in two months. While I liked being lean, I want to get a lot bigger without getting fatter, "clean bulking" if such a thing is possible.

I figure there might be some questions about my training too, so here's a rough history.

I engaged in a lot of physical activity the first 5 mos: 30 minutes of elliptical stairmaster and 60 minutes of lifting with moderate weight at 6am 4 days a week with moderate weight: chest/tris, back/bis, shoulders/legs. I also swam laps 45-60 minutes 2-3 evenings a week, and did an hour of yoga 2-3 nights a week.

The next two months I began working a lot more hours (in addition to a 90 min-2 hr commute) so I had to cut back. Given this, I modified my training by performing a brutal hi rep, light weight full body workout every other day 3 times per week. The workouts never ran more than an hour, during which I panted and sweated uncontrollably for the final 45 minutes since it involved absolutely NO rest between sets. Light weights, but not for the fainthearted!

Now I'm trying to add lean mass so I've temporarily discontinued swimming and yoga given time constraints and began lifting 6 days a week with heavier weights, starting with 30 minutes on the stairmaster. Typically, Mon=legs/shoulders/traps (push workout), Tue=back/bis (pull workout), Wed=chest tris (push workout). I switched my supplements from Isopure to MRPs. I continue eating a generally healthy diet but consume more carbs, oftentimes microwave popcorn at night, and otherwise cheat here and there. I plan to go more hardcore on my diet because I'm really motivated to progress; problem is, I just about maxed out on my common sense and am looking for feedback or a lifting buddy to help me get to the next level(s). What can I say...I'm hooked on bodybuilding!

So again, any advice or feedback is appreciated; feel free to also contact me at blender0001@yahoo.com for more details, unless anyone cares to see them posted on the board.
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IntensityX
Old 11-08-03, 11:02 PM
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Bro that is an awesome transformation you did,you're on a role if I would point out something I would work on those traps of yours otherwise everything else to right up to par

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JUICE
Old 11-09-03, 03:58 AM
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NICE
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trip
Old 11-09-03, 10:14 AM
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Blender,

That is awesome dedication and hardwork you described.

To be honest have seen similiar types of pictures posted before and almost always someone is trying to sell something.

As you went on to describe, that is not your purpose.

The ungodly amount of time effort and energy you put into this transformation is incredible.

No doubt you'll make it too next level.

Only thing to be concious of that HIGH LEVEL of training over such a long time, on a restricted diet, could be a problem.

You could be one of those folks that has the capacity to train like an animal and if so good for you, and make progress on the restriceted calories again good for you.

Just note, try not to burn out, and fall backwards, you've come too far and been too smart.

Good Luck
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goliath
Old 11-09-03, 01:49 PM
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nice progress bro!!!
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needsize
Old 11-10-03, 11:21 PM
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very impressive transformation bro, very impressive. I dont have much in the way of posing advice, and honestly I wouldnt worry about it until you have decided to give the stage a try. but if you do want to learn the poses, your best bet is find pics of guys doing the poses correctly, and try to immitate what you see. There are always different variations that work for different people too
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woodard
Old 11-11-03, 11:46 AM
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Looks like you put your time in. Much props man!
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babs
Old 11-22-03, 12:41 AM
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andre?
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prolangtum
Old 11-22-03, 05:52 PM
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Good job. Looks like you have things under control as far as diet. Your back needs some bringing up, do you currently do deadlifts? They would help immensely to give that 3-D phsyique.

Oh, one more critique, drop the speedos;)
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Blender
Old 11-29-03, 10:49 PM
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Yep, I'm incorporating power movements I've never done before, i.e. deadlifts (smith and straight-legged), lunges, deep smith squats and barbell rows. Would "drop" the speedos, but this looks like a family-friendly site ;) Seriously, most guys at the pool lap swim in speedos for performance (less drag) and convenience (they dry quickly). I might flex in 'em poolside to self-assess, but I'd never have the nerve to wear speedos anywhere else!
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Dancer
Old 11-29-03, 10:56 PM
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Great Job! It is great to see someone turn their apperance and health around. Your PT most have done a great job inspiring you.
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4EVER GROWING
Old 11-29-03, 11:18 PM
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Looks good bro!
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Gongshow
Old 12-01-03, 12:55 PM
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again man, very impressive
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New_Mass
Old 12-08-03, 07:16 PM
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Keep it up, i see your on the right course.
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HeavyLineBacker
Old 12-08-03, 10:14 PM
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great work man
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Blender
Old 12-08-03, 11:53 PM
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Thanks again, guys. I'm tweaking my workouts (now 5x a week, one bodypart per workout) and diet (upping the calories and # of meals) and seem to be responding rather rapidly. At least that's what the gym receptionist tells me Stay tuned...
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bb8824
Old 01-16-04, 01:49 PM
CONGRATS on Making such great gains
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That one nice, bigger body you built there man.
Way to show how its done!
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inkman
Old 01-17-04, 01:03 AM
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Outfuckingstanding bro. Keep up the good work my only comment is hit the wheels harder so they balance with the rest of your upper body.. Right now your upper body if looking a little too large for your legs.
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BiggerStronger
Old 01-29-04, 08:08 PM
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Suggestion: To build mass you need to go high weight low reps (4-10 tops). If you can do more then 8-10 reps raise the weight.

More protein, moderate low carbs, moderate fat

You got it right on working 1 body part per week.

Make a diet and training log to track progress. BB is a science and the more info you record the easier it will be to know exactly which variable is causing which reaction....tweaking your diet and training will be much easier and more precise to reach your goals quicker and most efficiently.
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Blender
Old 02-05-04, 11:29 PM
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Thanks for the advice and the comments. I recently calculated calories and fat, carb and protein grams of my first diet, where I lost 60lbs in 5 mos. Now I'm trying to cut but add more lean mass, so my caloric intake has gone from a low of 1900 calories a day (old diet) to about 3500 calories a day (a comparison follows). I was wondering whether anyone had any comments or advice re the new diet...thanks. I just started this intensive diet and training regime over the past two weeks. I'm super strict on the diet during the week, and enjoy a cheat lunch and cheat dinner on the weekend (on different days). I've also worked in the workout schedule I developed in conjunction with the diet. Thanks.

DIET TOTALS COMPARISON

CAL PROT CARB FAT
1/03 - 5/15 1926 262.9 111.5 41.8 (60lb weight loss in 5 mos)
1/26 - 3401 344.2 340.8 94.1

DIET commenced 1/26/04

Weights: 7:30-8:45am (1 bodypart per day: back, shoulders/traps, rest, legs, chest, bis/tris, rest)
Precor Stairmaster: 8:40-9:00am
Office is next door: 9:30am

Meal #1 7:00am 2 scoops whey protein (Designer GlycerLEAN) (190 cal, 70g prot, 4g carbs, 3g fat)
1/2 cup oatmeal (Quaker Oats) (150cal, 5g prot, 27g carb, 3g fat)
1 tablespoon fresh peanut butter (JIF stats: 102 cal, 4g prot, 3.5g carb, 1.5g fat)
1 tablespoon flaxseed oil (generic flax oil stats: 135cal, 15g fat)

#2 9:30am 2 scoops of NitroTech (220 cal, 40g prot, 3g carb, 3g fat)
1 tablespoon or 5 chewable GNC tablets of glutamine(negligible)
1/2 bottle of Ultra Fuel (half of 180z/540ml liq Fruit Punch stats: 200 cal, 50g carbs)

#3 12:00pm 8 egg whites (134 cal, 28.1g prot, 2.7g carb, 0g fat)
1 can (6.5 oz) water-rinsed tuna (236cal, 43.4g prot, 0g carb, 5.5g fat)

#4 2:30pm 6.5 ounce chicken breast (203 cal, 42.5g prot, 0g carb, 2.2g fat)
OR Bilinski's chick sausages (210cal, 27g prot, 3g carb, 10.5g fat)
OR Cas Gourm chick sausages (generic stats: 292cal, 32.5g prot, 4.1g car, 16.2g fat)
OR 6.5 oz tuna or cooked ground white meat turkey
1 cup (8 oz) cooked brown rice pasta (800 cal, 20g prot, 172g carb, 0g fat)
salad (negligible) OR steamed/raw vegetables (not calculated in caloric totals)
1 tablespoon flaxseed oil (generic flax oil stats: 135cal, 15g fat)

#5 5:00pm 2 scoops of NitroTech (220 cal, 40g prot, 3g carb, 3g fat)
1 tablespoon or 5 chewable GNC tablets of glutamine(negligible)
1/2 bottle of Ultra Fuel (half of 180z/540ml liq Fruit Punch stats: 200 cal, 50g carbs)

Abs, calves/forearms: 5:45-6:05pm (2-3 nights per week)
Lap swim: 6:10-7:05pm OR yoga, pilates class (1-3 nights per week each)
Whirlpool/sauna: 7:05-7:20pm (with lap swim only)

#6 8:00pm 6.5 ounce chicken breast (203 cal, 42.5g prot, 0g carb, 2.2g fat)
OR beef (broiled ground sirloin 423cal, 58.1g prot, 0g carb, 21.1g fat)
salad (negligible)
1 tablespoon flaxseed oil (generic flax oil stats: 135cal, 15g fat)
1 grannysmith apple (1 med generic apple stats: 74 cal, .3g prot, 19.1g carb, .5g fat)

CAL PROT CARB FAT
Meal #1 577 79 34.5 22.5
Meal #2 445 40 53 3
Meal #3 395 71.5 2.7 5.5
Meal #4 1137 62.5 172 17.2
Meal #5 445 40 53 3
Meal #6 412 42.8 19.1 38.8
3411 335.8 334.3 90
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urso8up
Old 02-06-04, 06:50 AM
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nice work
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Pumpdogg
Old 02-06-04, 08:01 AM
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Awesome job dude. Much love on that transformation
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Blender
Old 03-09-04, 11:34 PM
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Just a quick update - following this board's advice, plus doubling my caloric intake and upping my cardio seems to be working wonders; have dropped 5lbs and 2 pants sizes this past month while thickening my torso noticeably. Overall power, energy and recuperation have improved. Have been hitting legs, traps and lower back extra hard and am starting to see a difference. Will post new "afters" in a few months.

Thanks all, for the kind comments and advice.
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daddyzombie
Old 03-10-04, 09:25 PM
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Originally posted by babs
andre?
Oooo man that`s cold !! BUt I thought the very same thing at first.

Anyway, Awsome transformation Bro !!
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redMachchick
Old 03-11-04, 07:41 PM
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THAT.......IS AWESOME!!!!!!!!!!

....I wish I could stick to my diet, you obviously did!!! ARRRGH!!
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Blender
Old 03-15-04, 10:56 PM
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Thanks again for the compliments (though I don't get the "Andre" reference, if anyone cares to enlighten me, feel free to send me a pm).

Again, the increased calories are really making a difference. Some bodybuilders at the gym suggested I up 'em to 5,000, but that's a little extreme for me at the moment; I think I'd put on too much fat, and feel I'd have to add more cardio (feel free to contradict ) to counteract the calories, which I don't have the energy for!

I've also been upping my poundages, and have endured a rite of passage - my first training injury! In a ferocious and complacent mood I was benching heavy for too many reps and strained the area between my upper inner bicep and my armpit (so much for my knowledge of general anatomy), so I've been training very light this past week and will hopefully be back up to moderate weight next week. A minor setback!
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TPTrash
Old 03-16-04, 06:34 AM
  #41
 
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Good work Blender! I've always found that getting the right diet is more than half the battle. You seem to have that well under control Keep us posted and good luck
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Blender
Old 04-07-04, 01:18 PM
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Thanks guys. Still trying to find that balance between bulked and ripped. Here's a pic of my pecs when I was ripped; dig those striations at 170something! Now, if I can just maintain those at 190something...
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Blender
Old 04-07-04, 01:20 PM
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Speaking of striations, the delts are the first and last place they show on me. Here they show up even despite the flash. Sorry 'bout the locale, but outside of the lifeguard I don't know anyone to ask to take pics. Does anyone else have this problem?
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Blender
Old 04-07-04, 01:23 PM
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Yep, there's a face on top of that body - sleep-deprived and soaked to the skin. If I get some ink maybe I'll be a complete package.
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