My before and after

[Leiurus]

OK, even if I'm far from my goal and if the pics are crappy it's time for my "before/after" pics

The before: I was something like 28 on these pics. Sorry for the bad quality of the pics, I had to scan them. Anyway they give a good idea of how skinny I was (even if I look particularly dumb on the second one with my pant half way down ,I was putting cream for sunburns on my belly )
I was 6.2, 144lbs then




The after, 32yo, 202lbs:




Please feel free to critique. On my side I'm struggling to put size on my arms and delts. My tri's are fine but every time I try to train my bi's I devellop tendonitis in the forearms. Same song for my delts, when I hit them hard they grow but I suffer from very painful tendonitis pretty fast...

 

[mrx ireland]

wats that bout your 4arms i have only started trainin an my forearms r fukin sore as fuk ,tell u wat man ,uve changed alot .how long an was it gear u took or was it natural

 

[peanut]

gear or no gear that is one amazing transformation. i would say that your goals have been met but i am not sure how big you would like to get. Nice work

 

[leanbody]

man, great work - that's gotta be hard to do at 28! Whats your diet like? You seem to bulk uyp and stay lean. props, dude!

 

[Leiurus]

Thank you all for your answers and my apologies to you, Rx, for my late anwser...

Concerning my goals, well, I'm not as obsessed with mass/weight as I used to be...I wanted to shoot for a solid 225lbs at 9% but I think that a lean 10% / 210 is more realistic. It is extremely hard for me to go higher in term of weight, I got a freaky fast metabolism and to reach 225 I have to ingest ridiculous amount of foods. Plus, everytime I went over 215 I started to put on a serious amount of fat. So I decided to bulk slowly but steadily, without screwing my diet...

Concerning my diet, it looks like that:

1-breakfast:
cutting: 8 whole eggs+bacon+OJ
bulking: PB on whole bread toast, small omelette, whey, OJ

2-mid-morning meal:
cutting: 1 can of tuna salad with olive oil and vinegar, corn
bulking: same as above but with 2 cans of tuna and more olive oil

3-lunch
cutting: 250/300g of lean meat, green veggies
bulking: same as above + good quality carbs

4- mid-afternoon
Whole bread sandwich with chicken breast, low fat cheese, low fat mayo, salad. When bulking I add hard boiled eggs

5-Pre work out
2 scoops whey, I had ground oatmeal if bulking

6-PWO
2 scoops whey, 2 bananas, 1 thick slice pineapple, OJ

7-diner
250/300g chicken breast or fish or lean steak, green veggies (steamed), I add brown rice or sweet potatoes when bulking

I'm in a hurry and can't type a longer answer, I will detail my training / cycle history later.

Thanks again for your comments

 

[leanbody]

Dude -
Looks like a great diet - you've done a phenominal job in a short amount of time! I'm totally envious of your low BF - nice to be lean altho hard to gain - after 40 that changes.... I too gave up alcohol (about 2 years ago) and got more serious about the training - I've got to say I miss alot of aspects of alcohol - the taste, social shit, and metal "vacation" but i feel SOOOOOOOOOO much better physically - I wish I'd done it 10 years earlier!

That tendonitus is a bitch - I've found that some of the machines (or preacher bench)really isolate the bi & help get a good w/o without the forearm stress - and then I do isolated forearm work. Somehow works better (for me) than combining the 2 on a std standing BB curl for example. Also like the cable curls with the ez curl bar - seems to not hit the tendonitis as much.

Anyways - great work keep it up - I'll run to catch up w/ you at 205 and 10% (gotta get the waist down from 33 to 31 or so...
Later bro!