Had my first ever trips to the gym last week!

I walk 4 days a week about 3.5 miles a day. The the Gym the same 4 days. about 1.15 hours per day.

This is what i follow pretty religiously:

Meal 1:
12oz liquid whites
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 fish oil caps

Meal 2:
8oz Steak
1cup green veggies

Meal 3:
6-8oz Chicken or turkey or tilapia
1 cup jasmine rice or 8 oz yam

Meal 4:
8 oz chicken, turkey, or tilapia
1 cup green veggies

Meal 5: 1-1.5 hr before workout
6 oz Chicken or 6 oz tilapia
8oz sweet potato OR 1 cup jasmine Rice (10oz or 1.25c on legs and chest day)

intraworkout (during)
1.5 scoops aminolinx by ProSupps + ½ scoop Karbolyn

Meal 6 :Immediately POST WORKOUT:

1.5 scoops ISOFLEX
1.5 scoops KARBOLYN


1 HOUR LATER
Meal 6:
10oz liquid whites or 6oz Turkey or 8 oz tilapia
1 cup any green veggie
2 fish oil caps + 1 serving natural PB


If still awake::: another meal is okay must be 6oz tilapia OR can of tuna (plain)



NOTES:

-If its not on the diet don’t eat it

-OFF Training DAYS- cut carbs in HALF

-Fluids - Must have at least 1.5 gallons of water per day (count the Green Tea as water). Stay away from fruit juice. Keep the sugars low to zero. Diet Soda is okay once a day

-Splenda, truvia, mustard, hot sauce, sugar free ketchup, and seasonings are all okay

-CHEAT MEAL—1-2 cheat MEALS per week

Wow, pretty intense. Think it will be a slow but sure route for me. Introducing something new most days. As Ross said i have always been fussy as hell when it comes to food. Since i have never been heavy in weight, i've never really paid much attention.

I'm actually curious now about your current build sir. Got any pics you'd share on here ??

Actually gym is not my style but do not give it up

For when you are doing cardio, get a Ipod and listen to some music. It helps me. 20 minutes on the bicycle and 20 minutes on a treadmill. I don't listen to it when I use the weight machines.

post some pic to see the effect

Well you have to realize that with your increased physical activity you will need to make up those calories PLUS cals/nutrients used to recover from your workout.

Me before and after new diet -
GF before and after new diet -

We both follow similar meal plans hers is just less calories...about 1/2 of what I eat.

What was the period between pic 1 and 2? Amazing progress. It's sad how many people think that eating a lot of food and working out will make them look like you, or bigger, in a matter of weeks. A lot of people don't realize the time, effort and committment it takes to get the way you look. Kudos man.

Thanks! I worked my ass off trying to "get ready" for a vacation lol. It was great motivation to get me where I really wanted to be. There is about 9 months between the 2 pictures, I was 170 in the above picture at around 11/12% bodyfat, 185 in the last picture at 7%

I am going for 7 yrs now, about 6 months per year, its good time killer, you feel better and gain muscle

if it burns and hurts that means u are putting in work. when i played ball i worked out 3 times a day.

for you gaining size will require a lot more calories. 155 is pretty light, hard to go wrong at that weight as long as weight training is a part of it.


dude, stop calling it a club.. when you get to 315 maybe... hehe

Hey Phil, those pics are impressive!

What do you do about fat gains while trying to bulk, while I know its impossible not to gain fat when trying to bulk ideally I would like to keep it to a minimum. Cut carbs and up the cardio?

Thank you! Honestly when I switched over to my new diet and added in cardio I recomped to what you see as the end result. I upped my calories about 50-100 cals every 2 weeks progressively for 32 weeks and was able to shred up and gain some size.

Wow, quite incredible sir !!