16 weeks the results of weight loss / gain trim / muscle. Male, 5'11 ", 30: Fitness

So five years ago was 25 years at £ 196 not muscle, and it was time for a change. I could not get a gassed from the basketball court more than twice without. I could not even touch the rim. I had never worked during my school days, so I knew nothing. I did P90X and am in very good shape (despite what people to talking about P90X). I "graduated" to a gym, but the lack of routine in my life affect my training, and I got lazy. I spent the next two years or so follow what I had, and then begin to gradually lose muscle and fat. If a "great" was "Two years rarely sweat in the gym, more or less while eating whatever you want", so I have collected over the two years.

16 weeks before my 30th birthday, I looked in the mirror when I got out of the shower, and I decided I wanted to get in shape before they reach 30, so I

Images

Firstly, I am very sorry for the continuity of totally crappy lighting. I am not a professional, but I have to be more careful. By the time I had time to edit pictures (which was in March) I ate an entire large pizza from Papa Johns and Monster Meat Lovers 0cal 24 oz for my cheat day, and baby food photography is not good. But no, no lighting to cheat or something. I know better now: (

Before (sorry for stupid. Was she trying to set the timer on the camera and go back to my point mark in three seconds. Gave and use the mobile application to trigger the photos later)

Come back

Page (you can see the best muscle growth, because the chest and shoulders and traps are not hidden by the shadows of half)

Numbers not know my 1RM height. I drive usually in the morning, and I have an observer. Lame

Squat: 255x4

BANK: 205x6

Deadlift: 305x5

OHP: 120x5

During this 16-week strength increases:

Squat: £ 50

Bench: £ 30

Raised: £ 110

OHP: £ 25

Drives

I am not an accomplice bodybuilding, I'm really terrible to be my own workouts, or in the hope that I know how to build my own, so I followed someone.

I jumped in phase 2 give Swole routine training and transported through Phase 4.

I finished the last 4 weeks with MFT28 program.

I have not ab workout routine concentrated in the well, because I am very bad at it and I get bored with it.

Regime

I calculated my maintenance level and treat IIFYM 2,693 calories per day, so I stuck to 2700 did not want to lose much weight, just to maintain muscle and tone. My overall weight has been reduced from 189 to 188 over 16 weeks.

I ate a lot of chicken, fish, vegetables, fruit, rice, beans and staples. I ate a 16 ounce steak once or twice a week.

Ate Taco Bell every Tuesday for dinner (grilled beef burrito filling XXL and 4 fresh chicken tacos) .... because this place is my guilty pleasure.

Extra Supplement

Whey Protein (Optimum Nutrition Muscle Pharm and)

Animal Pak Multivitamin

Before training (my own blend of amazon powder mixed with 7up 0cal)

Hydroxycut Hardcore Elite (amazon had a buy one get one bottle of $ 12, so I thought I would try it. I have no idea if it did anything or not, but below 1080mg of caffeine per day SUC)

Today

I was in a really great also pushes me to the gym. 4200 + calories a day, and they gathered 215 and start cutting since Monday. My lifts went

Squat: 290x4

BANK: 235x6

Deadlift: 345x5

OHP: 155x5

My strategy was to increase the volume, "I'll stop when I'm tired of feeling fat" that has existed.