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Before and after picts of an old fart

O

oldman

Member
Nov 16, 2010
10
0
#1
Let me know what you think...

Winter of 2008 - Started off at 235 33% bf.

Fall 2009 - Dropped to 194 - 18% bf. - this took 6 months
Just finished a marathon in the second picture a week before.

Fall 2010 - Up to 219 and I would guess 11.5% bf.

My journey started when I decided to replace alcoholism with excercise.......
Endurance training seemed to hit the same receptors that alcohol did and was a great subsitute.....

Trainig for the marathon I distroyed my acl, mcl, plantaris and lcl, in my right knee - an old injury that acted up and because of that I ended up with a class 3 strained groin of my adductor longus/brevis. I was a mess....I couldn't loose BF and was getting skinny fat....I was actually so catabolic that I was dropping a tonn of muscle mass.

So I said screw that and started going really heavy. Started with a 5x5 program that has been my base for the past year. This is cycled with a kettlebell program that I use to switch things up.

So in the past 12 months I have dropped 7% bf and gained 34lbs of lean muscle.

I should post back picts...I would love to hear what I should be working on... My chest actually seems to have gotten smaller over the past 4 months even though I'm lifting a lot more. Maybe I am finally dropping the @#[email protected]$# tits. fat2008.JPG fall2010.JPG

I will have to post up the fall 2009 pict in a bit......the editor is causing me problems
 
pux888

pux888

MuscleHead
Oct 1, 2010
1,256
65
#2
Nice job man, big big changes. Keep up the hard work! Whats you diet and supplement routine like?
 
AWARE72

AWARE72

MuscleHead
Oct 17, 2010
323
18
#4
Good work. It doesn't matter at what age. What you have done takes hard work and dedication...
 
O

oldman

Member
Nov 16, 2010
10
0
#5
Thanks for the kind words....hopefully I can help out here a bit...

As for diet...it is not perfect and I think I still need to refine it more - I have issues with elevated estrogen, cortizol and low t3...

7am - myoplex shake - 50g protien 10 g carbs, with 1/3 cup blueberries (antioxiadant),1 tbsp fish oil, 1 tbsp flax seed oil, 2 tbsp flax seed, 2 tbsp fiber

10:30 am - 8 oz chicken or beef, 1 cup leafy greens or broccoli

11:30 workout

1 pm - post workout shake - 50 g protein, 30 g carbs, - 1 apple or bananna

3pm - 8 oz chicken/red meat, 1-2 cups mix of peppers, broccoli, celery, brussel sprouts - depending on what is in the fridge

4:30 pm - 1/2 cup almonds

6pm - 8-10 oz meat, mixed greens, sometimes yams or brown rice

9pm - casien shake

Weekends - carb load and cheat - I don't count anything.

I try to get 250-300 grams of protien a day...keep carbs under 100 and fat I let fall where it will, ususaly around 80g

This tends to get me in around 3000 cal a day.

I use a 5x5 program as my program base....concentrating on deads, bench, standing bb shoulder presses, bb rows and squats. Most of my workouts are compound movements followed by maybe 2 working sets of isolation moves depending on the body part being worked.

I have thrown in a KB endurance routine every 8 weeks for 4 weeks to change things up.

I probably overtrain as I train m-f with weekends off

Supplements - Fish Oil, Flax Seed Oil, L-carnatine, glucosimine, zinc and magnesium.
Cycling - T3/Clen for 2 weeks on 1 week off for 6-8 week intervals. - e/c/a stack on occasion.
I am on TRT at 100 a week....so I have blasted and cruised over the past 12 months.
 
AWARE72

AWARE72

MuscleHead
Oct 17, 2010
323
18
#6
Have you considered an AI for the estrogen issue? maybe Aromasin?
 
O

oldman

Member
Nov 16, 2010
10
0
#7
fall2009.JPG

Here is Fall 2009....look what endurance training does to you.....skinny and still FAT!!!Way too much cortizol, you can see it all around my midsection...plus the moobs
 
O

oldman

Member
Nov 16, 2010
10
0
#8
I am actually running letro atm....
I worked on zappin current pubescent gyno with 2.5 ed for 10 days and then dropped it back to .25 e3d...it worked very well.
I am noticing some nandrelone prolactin issues atm..so going to go back to 2.5 ed again for 10 days...no estro and getting rid of gyno tissue -> nothing for the prolactin to work with....I know bromo or prami...but I need to order it.
 
Get Some

Get Some

MuscleHead
Sep 9, 2010
3,441
643
#9
Nice work so far my man! What is your cycle/AAS usage history? I know people say it's all about diet, but how and when you use AAS can play a big part in your success. Maybe we can help with some suggestions for a solid cycle that will get you in top notch form. Already lookin reallly solid, it's the next few lbs of fat lost and muscle added that are the toughest.
 
O

oldman

Member
Nov 16, 2010
10
0
#10
ran test only cycle for 10 weeks at 500/week
then TRT - 100/week

2nd cycle tbol weeks 1-4 50mg ed, test 500/w weeeks 1-10, tren 300/week - weeks 5-10
back to TRT

now half way through another tbol/test/tren cycle.

Winter I might run a t-bol/test/deca/winny cycle and then cut more for spring.

I can not get rid of the lower belly fat and love handels...I know it is a cortizol issue but I can't seem to address it.

With the amount I train...the cardio I have cycled in on and off and my diet I should either be 250 or have a bf% <8 but I always hold around 12.

I bulk and stay at 12....I cut and loose LBM and stay at 12.....
 
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