Here are my Week 1 and Week 4 Photos!

Wow, it looks like you lost quite a bit of weight between those two pictures. That's a remarkable change! Keep up the good work, and let us know when you're sporting a 6-pack. :tu:

Right on BigRock! You're doing awesome!

I notice shrinking love handles and your gut seems to have decreased but it's really hard to see much because of the distance and lighting in the first pic. Good work, nonetheless! :D

Wow, excellent work! It looks to me like you have a good base and frame; once you lose the rest of that fat you are going to have a body most people would kill for. Keep it up!

:tu:

Wow, excellent work! It looks to me like you have a good base and frame; once you lose the rest of that fat you are going to have a body most people would kill for. Keep it up!

:tu:

Thanks! John and Co.. I am really working hard at it. I started off at 231 and 30% BF I am now at 223 and 24% BF. My goal is 190 and less than 10% BF. I used to be an all-state DB and RB. Even played college ball for a couple of years. Since then I feel into a world of bad habits. John I saw you first on BB.Com in the monthly transformation section and when I saw your site it just pumped me up. I have since told several people about you and how I am modeling myself after you. I am looking to improve my body for the 6-oack and regain my killler golf swing!

I notice shrinking love handles and your gut seems to have decreased but it's really hard to see much because of the distance and lighting in the first pic. Good work, nonetheless! :D

Yeah I know! I used a regular cheapie camera in the first pic. I have since purchased a Digital Camera. It makes a big difference.

Thanks!

bigroc used to play ball... i bet the muscle he has under the extra weight he has put on is going to be awesome. get ripped up bigroc, and congrats on your success so far! youve got some big traps still, great base to get cut up and add some lean mass to!

You've got mesomorph written all over you dude. Keep it up dude!

Week 4 To Week 5 Pics!

Holy crap, dude! You are making some fast progress there. You definitely have an athlete's metabolism. You'll be shredded by summertime.

By the way, what's your workout and nutrition like?

Keep up the progress bro!

What are you doing to get the results?

Yeah you look good man, powerful build, rock solid.

Come summer time you and a bunch of people here are gonna be looking great.

By the way, what's your workout and nutrition like?

I routine currently is as follows:

Monday - Chest / Shoudlers / Biceps / Triceps
Tuesday - HIIT Cardio - 21 minutes - ABS
Wednesday - Same as Monday
Thursday - Sames as Tuesday
Friday - Squats / Leg Press / Deadlifts / Leg Extensions / Leg Curls
Saturday - Sames as Tues. & Thursday
Sunday - OFF

For the first 2 weeks I just did full-body workouts mainly concentrating on Compound Movements (Bench, Squat, Deadlifts, Dips, Chin-ups etc...)

I am currently doing only 2 sets per exercise with a Max of 6 reps. Once I can do 6 reps on the 2nd set I up the weight 10 pounds. I have increased the weights at least 10 lbs. per week. I do 2 exercises per body part on my upperbody. Bench, Incline Bench, Lat Pulldowns, Rows, Chin-ups, Barbell Curls, Skull Crushers or Cable Pulldowns, Dips.

Nutrition:

1700 - 1800 Calories - 40/40/20
Nothing But Lean Protein - No Carbs after lunch except - Fruits & Veggies.
Supplement with Myoplex Protein Shakes - 1 before and after workouts and 1 an hour before bed. Also I double-up the post workout shake to 2 servings mixed with milk and banana.
Also take 5 grams of Creatine before and after my workout.
Multivitamin and CLA.
I also drink at least 1 1/2 gallons of water per day.

Hope this helps!

So far I have lost 23 pounds and 10% body fat. I have also gained about 12 pounds of lean Mass.

Some people believe you cannot lose bodyfat and gain lean mass at the same time, but I beg to differ. However we all react differently to weighttraining and Cardio.

My waist has gone from 42 inches to 37 inches and my pants are falling off.

Nice job man. Those love handles have gotten alot smaller.

Here are my Week 1 and Week 4 Photos!
Hi there. Just saw your post - how did you make out with getting your 6-pack and do you have any current pics to post for us. Thanks and regards from Canada. Nagle 101

I wish i had your frame to start from.
You are gonna look awsome..

keep up the good work

Damn there is a clear difference between week 1 and week 5. Your doing great!

Are these photos taken with a flash? i seems like it.. i would suggest not using it since it kind of removes all traces of shadows so you dont really got much more then the siluette to compare with.

guys...I'm pretty sure this guy is gone

it was posted febuary 1st, and his last activity was febuary 28th...Anyway dont hold your breath for a response