Here's for June. NOW we've only got one more month
A nice package shot for the ladies (and Gabe). Pretty much regressed back to start, although I don't think I'm carrying quite as much belly bulk as in Jan. My goal right now is to keep going up and try to get a little more meat on me. Hopefully in 2-3 years I'll be all studly like the other Tony
Down 7 more lbs this month from 224lbs to 217lbs. I'm looking for about 7 more lbs this last month. Although I'm not sure that I've got time left to get as ripped as Tony!!
I can never seem to take a good front shot. The side and back shots show the progress a little better. I've finally got veins back in my arms, love that. Gotta pull out all the stops for the last month. It's on bitches!!!!!
Taking pics after the Summit probably isn't such a good idea. Oh well...
This month's measurements:
Age: 42
Height: 6'2"
Weight: 184
BF: no clue. Probably no change since last time.
Bicep: 12 3/8"
Chest: 40 1/2"
Waist: 36"
Hips: 40"
L thigh: 22 1/4"
R thigh: 22 3/4"
L calf: 14 1/2"
R calf: 14 3/8"
Any differences I'll attribute to inconsistency in measuring myself.
I'm doing the mirror thing this month. Couldn't manage to get the back.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
BTW Tony, what are you doing for lats???? those back pics are impressive you definetly put on not only size but width. Give up the secret to us lat-challenged peeps.
Sveta, Stingo and Monk, Thank You for the kind words.
Quote:
Originally Posted by Brian A.
BTW Tony, what are you doing for lats???? those back pics are impressive you definetly put on not only size but width. Give up the secret to us lat-challenged peeps.
Brian, I seriously have no idea what I've done differently. I've been doing some rope climbing, lots of pullups (BW and weighted) and 1 arm snatches. I think they work your back. I don't even know. So I guess it's the pullups....Sorry for the vague response but I had no clue my back looked so different until my wife took a pic to show me. Thanks for the compliment.
Tony, impressive gains. I agree - your back has improved dramatically. Good work, man. The rest of the guys definitely have a benchmark.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Not really seeing any body changes in the last month (maybe others can), but added some strength. But since I was hoping to cut some fat, I don't think it worked. My BF% was roughly 17.8 at the beginning of May and I may be down around .5% since then.
Jan -------------------------------------------- May ---------------------------------June
Plans for the last month:
* Diet:
Since things have really plateaued on my diet-wise. I am going to switch it up. I have been looking into Leigh Peele's latest books and after talking to Alan Aragon this last weekend, I am going to switch up my macros.
Basically I am moving to: proteins: .6 - .9 g/lbs of BM @ 175lbs that puts me between 105 and 157 g daily. I plan to shot for the high end of that. carbs: 1g/lb, which is 175g fats: .4 - .5 g/lb of BM @ 175 that puts me between 70 and 87.5 g daily.
According to Leigh's BMR calculation/quiz my BMR is roughly 2760 cals. Using Alan's macros above puts me at 2117 cals. So I should be in deficit by 600+ calories daily, plus any more burned through exercise.
* Exercise:
I have just "completed" the NROL fat loss I program, and was planning on starting fat loss II, but some stuff has come up to that is making think about tweaking that plan. Taking to my TKD instructor last night, I am planning on focusing on testing for my black belt this coming September. He was planning on me testing in December, but stated if I can commit the time and effort that I can work at testing in Sept. This means I REALLY have to work on my muscular and cardio endurance (the test is usually 2-3 hours long).
So my plan is to do HIIT on Monday, Weds, and Fridays with a modified Fat Loss I on Tuesday and Thursday. Until the competition is over in July and then move to Fat Loss II.
And then there were 9???? Is that all that's left of the original group or do we have some sleepers out there who are going to jump in with the sneek attack in 3 weeks? I see Gob, Bill, Tony, LD, Bacardio, Red, Ninja, kingpop, and me. Am I missing anyone?
Since things have really plateaued on my diet-wise. I am going to switch it up. I have been looking into Leigh Peele's latest books and after talking to Alan Aragon this last weekend, I am going to switch up my macros.
Basically I am moving to: proteins: .6 - .9 g/lbs of BM @ 175lbs that puts me between 105 and 157 g daily. I plan to shot for the high end of that. carbs: 1g/lb, which is 175g fats: .4 - .5 g/lb of BM @ 175 that puts me between 70 and 87.5 g daily.
According to Leigh's BMR calculation/quiz my BMR is roughly 2760 cals. Using Alan's macros above puts me at 2117 cals. So I should be in deficit by 600+ calories daily, plus any more burned through exercise.
* Exercise:
I have just "completed" the NROL fat loss I program, and was planning on starting fat loss II, but some stuff has come up to that is making think about tweaking that plan. Taking to my TKD instructor last night, I am planning on focusing on testing for my black belt this coming September. He was planning on me testing in December, but stated if I can commit the time and effort that I can work at testing in Sept. This means I REALLY have to work on my muscular and cardio endurance (the test is usually 2-3 hours long).
So my plan is to do HIIT on Monday, Weds, and Fridays with a modified Fat Loss I on Tuesday and Thursday. Until the competition is over in July and then move to Fat Loss II.
Thoughts????
In regards to nutrition, I recomend cycling your macro nutrients and calories to boost fat loss. I've found that two low carb days followed by a reload day works best. On the low carb days increase the protein and keep the total cal around 2000 then on the reload day keep the first 4 meals the same as the low day and then make your last meal a large carb load meal (oatmeal, sweet potato, banana). That will create fat loss on the low carb/cal days and the reload day will replenish glycogen and keep the thyroid from adjusting down to a lower calorie burn.
!! 
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