Found this pic from last June. I weighed 242 in the low quality pic.
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Lookin sick dude!!
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That’s sweet, you don’t look any smaller anywhere and you’re like 35 pounds lighter…just all muscle now. Sick quad sweep too.
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Damn J that’s awesome.
Nice transformation.
quads yeah and delts and upper chest is looking great
I’m definitely smaller, but the important places held on to 90+% of their mass. The more I look back at my fatter/heavier pics, the more I see that it wasn’t quality mass. I think we’re all in denial about our fat levels.
I don’t mean t knock anyone, but experiencing this cut has opened my eyes. I’m starting to see fat for fat (instead of mistaking it for muscle) and realizing how much lighter we can all be while maintaining our muscle.
I used to think 6’4" 205 was skinny, but maybe it should be the lean weight for which we all strive. After that, we can build slowly.
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100%. I feel like skin and bones at this point (lol) and I’m probably still 12+% bf. That’s how much fat I was carrying, and no one would have ever said I was over weight even with my shirt off.
I bought 2 pairs of cargo shorts today, waist size 30! And I can still pinch some lower ab fat.
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I’m back in 34s and they’re loose. The 32s fit well but the pockets gapped due to my leg/rear size. That’s strange to me because both of those body parts have shrunk drastically.
I also have to buy my pants a little big so I can carry my gun off duty.
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Today/tomorrow will test this new approach of mine. I’ve entered my daily activity level as sedentary in My Fitness Pal and I’m letting my Fitbit track my calories and adjust. My base is 2440. Today the adjustment has added 1175 to that based on my activity.
I’ve been hungry all afternoon and evening. I’m eating because the app says I can but I’m skeptical… I don’t feel like I deserve it.
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5.30.19
Woke at 210.4 lbs. I can’t say that I’m surprised. I ate close to 3600 calories yesterday. I either ate too much or I filled up my glycogen stores.
I’ll keep eating the amount recommended by my Fitbit for a few more days and see how it goes.
I’m with you on this one. It’s not till you start dropping weight that you realise how fat you were !!!
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Dude you look bigger than the photo on the left whilst being lean!
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I’m focusing on the beach muscles these days. It appears they don’t carry a lot of fat so they look great after the cut.
My 242 lb physique looks more suited for something like strongman but my joints won’t tolerate the type of strength training necessary for that sport.
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5.31.19
Woke at 213.8 lbs. I’m thinking My Fitness Pal and my Fitbit are a bit off in estimating my calories.
I ate 3500 cals Wed and 2900 last night. I think Fitbit tracks all movements. It’s giving me credit for walking throughout the day. Well, that should be part of my BMR in My Fitness Pal. I’m getting credit twice.
I checked a handful of BMR calculators and I’ve adjusted my baseline down to 2100 (from 2470). This should keep me closer to 2500-2700 cals on days where I don’t do anything. If my weight doesn’t stabilize then I’ll just go back to eating the same everyday.
I have enjoyed being able to eat more the past couple days. That should’ve been a clue. Eating isn’t enjoyable unless I’m bulking.
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Legs & Back
I regret this decision.
WARM UP
Bike, 10 min, L11, 2.79 miles
TREADMILL
10 minutes, 1.19 miles (8:23 mile)
GLUTE EXTENSION MACHINE (1.5 REPS)
170 x 11 ea
SL KICKSTAND RDL
50 x 20 ea
RFESS DROP SET OF DEATH
30 x 8 + 8 sec hold
20 x 8 + 8 sec hold
10 x 8 + 8 sec hold
BW x 4
Felt nauseous after this and really didn’t want to finish. I hadn’t even started the workout I’d planned yet.
PULL UPS (R/P)
BW x 11-3-2
CABLE ROW (50% DROP SET)
180 x 12
85 x 20
I quit on this. It burned but it felt like I’d never reach failure. I started to lose the mental battle here.
WENDLER ROWS (T-BAR) (mTor)
135 x 15 + 20 sec stretch
160 x 10
REV CABLE FLY (21s]
30 x 8F/5T/20B
And spent. I fizzled out on rows but I added weight on Wendler Rows. I didn’t want to do reverse fly’s but figured I could suffer through one set.
I took some pre-workout that had caffeine. I’m not sure if it was that or if I messed up my nutrition, but my stomach was bloated and I was quite uncomfortable after RFESS. 
I kind of screwed this workout up. I’m supposed to be doing hip rehab. My PT exercises all strive towards failure but it takes forever to get there - 20 reps with 5 sec holds. I hate it. I’d rather reach fatigue sooner by adding weight and that’s what I did tonight. Unfortunately, it brought the intensity way up.
I had intended to do 2-3 hip exercises with each upper body workout, but that’s not happening if I go nuts like tonight. It may not look like much, but it killed my back workout. I’ll either back off or do legs Mon/Thurs while doing chest on Tues, back on Wed, and shoulders on Fridays.
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That RFESS looked nasty
How’s the hip these days J?
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6.1.19
Woke at 210.6 lbs.
It’s been pretty good but my knee is still my focus. It still has some minor pain. I’m beginning to wonder if I’m just imagining it because I’ve dealt with it for so long.
Both of my legs have some very tender and painful spots. My left leg is much better after all the attention it’s received at PT. I’ve started rolling both of them as soon as I get up.
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Shoulders & Tri’s
OHP (50% SET)
45 x 10
65 x 5
85 x 5
110 x 12-6-4
This was the max effort followed by another max effort after 60 sec of rest with the goal of hitting half the reps. I just add an extra set to it. I only hit 9 reps last Saturday but I think my delts were still sore during that workout.
SMITH OHP (mTor DROP SET)
105 x 5
85 x 5
65 x 6
45 x 10
25 x 15
OH ROPE EXTENSION (mTor DROP SET)
90 x 13
70 x 7
50 x 7
30 x 15 Had more reps but it felt like I might just keep going forever.
LATERAL CABLE RAISE (mTor + PARTIALS)
20 x 9 + 18
20 x 6 + 20
SA REV PRESS DOWN (DROP SET)
50 x 14
40 x 7
30 x 5
20 x 5
10 x 30
As you can see, I had quite the rebound once I got to 10lbs. My arm was moving but I couldn’t really feel my tricep. I might’ve just been moving my arm at the shoulder with a bent elbow.
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Great freaking job!
Right? I knew I was fat, because I’d been lean before, but it took cutting it off to realize how fat I’d gotten.
Really impressed with what you’ve done with both your physique and your mentality!
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I’m drawing inspiration from your consistency to do the hip therapy exercises I need. So don’t quit! If it ain’t broke, don’t fix it.
Good luck with your shoulder surgery!
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