Topics tagged with Progress Pics'

Where should I go from here?

adaw1

10

4 monthsLiftingLawyer (4): Just having a laugh My advice: 1. Ripped and big is not easy naturally 2. Condition is all diet 3. High condition cannot be permanently maintained 4. T-Nation 666 sprint routine is the best thing you can do in the gym to lean out 5. Add loads of volume to your weight training 6. Good luck!

Is this a good bulk

OneMind

20

5 monthsOneMind (13): @eknight that’s a great article that you have posted and have so much information on the questions that I have been having. I will adjust accordingly with all the information you have provided in that forum. I have watched countless videos on proper form, read tons of articles on routines, but everything that I have read (including your forum) pretty much tells you to adjust your routine to what you want for your goals. That is great advice on...

Check Out my Crazy 2 year transformation!!!

cutigers99

1

8 monthscutigers99 (1): Let me know what yall think! https://youtu.be/LpILSY6gafU

Do I have enough muscle for a cut?

conraja

8

8 monthseknight (58105): No time to eat? C’mon bro, that’s not like having to make time to train. It takes 3 minutes to eat a pop tart and bottle of milk. If you want it, you’ll make it happen. If you don’t you'll make excuses. Not working out a way to fit meals in is no excuse to start a cut when you’re you don’t have enough muscle to start with though. -3X

My Journey

The_Webs

1

11 monthsThe_Webs (1): Hello my name is Austin, the first picture is me from before I started getting serious about getting a six pack. The next picture is me one month later clean eating with some cheat meals spread through out and on Herbalife. I am currently a college student at Oklahoma State, so my old style of food was whatever was free and cheap and that is how I lived for two years. I worked out a lot at the gym but didn't get the results I wanted. Yes, I knew...

My 5 Year [SkinnytoFit] Transformation 15-20

DrDynamix

8

1 yeardollar786 (169): good goin ladhows your diet ?

6 years of lifting and not much to show

LBC47

13

1 yearforgottenpass (382): @LBC47 Bro you look solid in your pictures! ...But it may also be that you're just a genetic outlier, in that you just gain strength a lot more relative to your muscle size.

Should I cut or Lean bulk? Advice/PICS

NoviceKev

9

1 yearmikew (11493): @NoviceKev if you calculate your BF% based on the 1RMs you give http://www.strongur.io/body_fat_calculator/) it would suggest a much lower BF than 16% but your pics don't seem to support that so it's hard to give accurate advice. I'm not saying that calculator is 100% accurate - it's only an estimate - and it could be way off in your case. So take it with a grain of salt... My sense is that a program focused on building strength will give you...

Two year natural transformation 16 to 18

MattO1999

10

1 yearMattO1999 (34): @wannabemuscular only like a 250 calorie surplus, but like I said want to keep the bulk lean without putting on any excess fat

Body fat estimate help?

Fletch7878

22

1 yeareknight (58105): https://www.stronger247.com/cached/746e905682d521fc368ecef93ab09c0f.png -3X

Is this dude natural. 3 year transformation

wasup211

9

1 yearKellyKapoor (1): uhh i may want to say that he might have injected once or twice

My "fat to fit" 20 month transformation

zeefit95

3

1 yearRawn (1338): Nice transformation, lots of hard work

cut or bulk please help!!!

vvo22181

9

1 yearKellyKapoor (1): what..

Bulking or cutting

issarah

5

1 yearKellyKapoor (1): Workout more frequently and separate your workout so you aren't doing full body every time you lift.

How many weeks more should i cut?

Oskidur

7

1 yearDorich (454): Congrats on your progress. What's your height? And post a few more pics.

6 months

GreekOlympian

15

2 yearsGreekOlympian (1): @Cannonball apostle dude

Powerlifting Photography

kayla_garretson

3

2 yearskayla_garretson (10): Yup that's me! Thanks so much

Am I ready for my first NATURAL competition?

kubicka

7

2 yearsrobinxchrom (22): If you want to compete, compete. Obviously in 3-4 years of continuously training and bulking, you'll be way more prepared. Its like why does anyone in their 20s whos not 20% bodyfat cut? Because they want to. If you're asking could you win with your current physique, probably not but if you feel like the challenge or competing then go for it bro! Theres more to competing than just winning. Its pushing yourself to those deep and low body...

Cutting

Ckenne5239

2

2 yearsAoverto7 (310): For starters, you need to be eating in a slight caloric deficit. Do you know what your maintenance calories are? Your protein levels should be higher than when eating in a caloric surplus, 1-1.2g/lb of body weight would be sufficient. This is going to help prevent catabolism of lean body mass. Also, the slower you can diet down, the more beneficial. Increase your NEAT and don't add in excessive cardio until it is necessary, depending on how...

What do you guys think?

Betin135

3

2 yearsBetin135 (10): Thanks

10 Week Bulking Progress...Help Please.

bflare

12

2 yearsbflare (1): No problem FiremanS I have some videos already recorded. Squat https://youtu.be/xp9sp10KLyE https://youtu.be/U0d-bkAUXS4 Bench https://youtu.be/8tIt6n7ORHY OHP https://youtu.be/opFis7EaVVY Thanks again.

Eating 1500 calories for a month.

LBC47

11

2 yearsDorich (454): @LBC47 - While there certainly is a limit to how much fat you can burn in a day, that limit is definitely not a -500 kcal deficit, especially if you are eating and training right. Furthermore, the higher your body fat is, the larger the deficit you can easily / safely afford. Fat mobilization and oxidation are complex subjects that too many people oversimplify. The famous "31 kcal per pound of fat" rule comes from a study that did not...

Bulking - 2 month progress

djo7

10

2 yearsEagleRare10 (838): Yeah, visually and logically there's no SIGNIFICANT change, but subtly, you look a bit leaner, so if you're actually heavier that's great. Just train hard and don't worry about progress comparisons for like 6 months at least... just my opinion

Need advice. Pics included.

extrasauce

13

2 yearsTedDansen (10): I don't think your program is going to make a difference in your progress. If you don't like it then change it, but push/pull/legs is fine and upper/lower is also fine.

2017... bringing my best!!

Swede90

27

2 yearscrystalmepretty (22): Train insane!

BODYBUILDING AND CRITIQUE PHYSIQUE

A7102009

9

2 yearsA7102009 (1): Thanks, I think I will stick to l/p/p but instead do some more research on it, as I've read a few things about it recently that have got me thinking I need to change my version up, I've been going through some very old posts with Alex Muller, here on simply shredded, and he is a living god, (wonder what hes looking like now) he thought that l/p/p/l/p/p/ off was better for hypertrophy gains and phat was better for strength gains, may try a...

Cut pr keep bulking?

Betin135

2

2 yearsYeags (1138): Keep bulking!!!

Body Fat Estimation

Lazarus98

7

2 yearsFiremanSi (42382): No point cutting not enough muscle to do so. Bulk buddy. Like a mofo.

before and after pics!

fit66chevy

1

2 yearsfit66chevy (13): Lets see some before and after pics! Post pics of before AND after when you first started until now....

What ingredients do you look for in a pwo?

GYMRVT2

8

2 yearsSOLARSUPLEX (8314): Thats unfortunate

Moment of truth pics (horriby done LMFAO)

BlakeScar

209

2 yearsJsn3004 (3265): @BlakeScar TLDR

How do I get a physique like this?

Redskins2626

24

2 yearsAnthonyDee (1): You have a relatively good base imo. The guys above have a little more muscle and a little less fat than you do. How to look like that: 1. Focus for another year on gaining muscle (small energy surplus, enough protein and progressive resistance training) 2. Cut until you get lean enough (small-moderate energy deficit, enough protein and progressive resistance training)

5 Year Body Transformation video

GinoBB

9

2 yearsGinoBB (22): @Hamb0 Thank you! I've been on the forums for a while, mostly lurking around hehe.

I do what I want Log

Rand

112

2 yearsRand (4291): lifted last night for the first time in 2 weeks. I hate losing strength.... deadlift 405x5x5 500x3x3 all beltless squat 315x10x5 beltless bench 275x5x5 slingshot 315x5x5 I am wrecked today.

Life at the Daily Planet. A log.

eknight

197

2 yearseknight (58105): Not a terrible person at all, bro. You had your hands full, too. Appreciate the well-wishes. I will definitely elaborate more soon. -3X

My log

finishit

5

2 yearsfinishit (1): Just a 35 min brisk walk today. Today's meals:1707kcals Protein 133g, carbs 160g, fats 46g Meal 1 30g soy protein isolate 45g oats 40g frozen blueberries 301kcal Meal 2 15cm subway chicken sandwich without sauce or cheese 1 small apple 378kcal Meal 3 1 quest protein bar 207kcal Meal 4 110g chicken breast 400g frozen vegetables mix 15g ketchup 320kcal Meal 5 380g light ice cream 113g frozen blue berries 501kcal

Should I cut a little more or bulk?

USAAZ

5

2 yearsAndyCap (118): Wow, um something about this pic looks really off. And bulk.

Help me look like this?

BlakeScar

29

2 yearsArimac44 (451): Prove Yourself - Mark 8:11 The Pharisees came to Jesus and asked him questions. They wanted to test Jesus. So they asked Jesus to do a miracle to show that he was from God.

Have i enough muscle to cut?

NJCarolan

4

2 yearsNJCarolan (13): Cheers for the response lads ! Iv read the FAQ and the routine design, a good read and some really useful tips in there. I'll cut so, I am eating under maintenance at the moment while keeping my protein count high to maintain as much muscle as possible while cutting. I'll keep the forum upto date with how my journey is going. Thanks for the advice guys.

OPINIONS ON MY CUT

harriez95

7

2 yearsHamb0 (2893): "Only" 180g protein...? It is easily enough, and even surpassing what you need with a good margin.

Another physique comp

Zyzzst

45

3 yearsZyzzst (4486): @ezvmoneybeast thanks man I really appreciate it. No joke I work my ass off. You guys know how it is. I'll tell you what though. It is nice to let loose now and go out and have some drinks. And by some I mean like 10-20

noob gains/ keep bulking or? halp

AJZtheSavage

7

3 yearsFiremanSi (42382): If ur goal is asthetics then maybe slo it down a little, if it's strength fuck it keep going u still look good dude. Well done, awesome progress.

Some progress pics.

darklight79

9

3 yearsBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?

the1 self-improvement log

the1

29

3 yearsthe1 (33846): May 31/16- Legs Recumbent bike warm up Foam rolling 10 mins Seated leg curl 4X15 Machine leg press 4X15 Walking lunge 4X50FEET Split squat 4X15 Leg ext 4X15 ... working back into training legs harder.. hurt my shoulder Monday night, feels better today then yesterday.. will probably just do some light back & biceps tomorrow and then assess it from there.

My 1 year TRANSFORMATION (20-25lbs)

losergains

6

3 yearsFayzeh (1546): Nice video @losergains. I like Your intentions. Keep it up!

13 stone to 11

dollar786

5

3 yearsArimac44 (451): I need a dollar dollar, a dollar is what I need Hey hey Well I need a dollar dollar, a dollar is what I need Hey hey And I said I need dollar dollar, a dollar is what I need And if I share with you my story would you share your dollar with me BUMP

Gains Season Video

NaturalBrawn

16

3 yearsNaturalBrawn (199): About a week later, and my right said is not so bad now bt the left is still sensitive. Been able to train around it and did a very light test yesterday on deads to just see if I felt any sensation and to confirm if it was deads... bulls eye absolutely was... Im just thankful it feels like a strain/pull and I can train around it.. Not going to mess around with pec strains..seen way too many tears along the years! Watching some of the more...

Cutting? Advises needed. Thanks!

lowyj

5

3 yearslowyj (10): Thanks for the advice fireman. After doing some research I will stick to one good program start from next week. Will be trying PHAT to improve my strength.

hey guys? noob here .. bf % estimation?

Prog

12

3 yearsLiftamusprime (364): http://forum.simplyshredded.com/cached/9b0502665ba821218176a0e8eb6c25fd.jpg That should give you a rough estimate

My Gym Story. 2011-2016(so far)

SanderKaasik

54

3 yearsSanderKaasik (31): Hey guys. I am back on track. Had 1 week off. Needed that, but now time for shreddin :P Current weight is 99kg. Wont let it got over 100.(It is summer time...) Yesterday did 1h of ergometer and full body for 45min. The day before did back/chest. Here is a video post competition...You have to watch this. Super good editing job ;) https://www.youtube.com/watch?v=oU_to6GZCA8 Keep it real, and stay shredded ;)

how to work on my legs this time?

panchakshara

7

3 yearsdan87 (1): I've recently started doing a 9 sets of squats every leg day, 3 x wide stance, 3 x narrow stance, 3 x front squat. One each at 5 reps, 10 reps and 15 reps. My legs are getting battered but it's working! Try it out!

4 years of lifting.

eddyserb

16

3 yearsNFaesthetics2000 (1): How old are you?

One Month Cut... Good idea? Input needed

CaptainKanter

9

3 yearsalexmeister (37): no brah...bulk lean mass 4 a month and then start cutting! ;)and train your legs its your half body! ;)

Starting Log

kmac

8

3 yearsLiftamusprime (364): What about lower body? Deadlifts won't just cut it for legs! you'll look out of proportion. Find a routine thats been properly designed and run it for a fair amount of time. You could try an upper/ lower split, theres a template in the routine for dummies thread but you might need less volume for your experience level. You also need to eat to grow..you'll find all the information you need in the faqs.

Road to the knox classic

csizemore21

52

3 yearscsizemore21 (799): Lower/circuit Pushups Pull ups Lunges Overhead press Rack chins Step ups Plank Farmers walk All the upper movement where 5x5, all the lower where 5x15 and the walk and plank where 5 x 30 secs, went up to 3200 calories bc I'm still loosing weight to fast since starting work again

Body fat estimate - bulk or cut?

johnmarkhughes

6

3 yearsAndyCap (118): Bodyfat is about 16%-17% at my estimate.

A Very Grizzly Update

GrizzlyBerg

71

3 yearsGrizzlyBerg (9214): Quick update. Back is healing up nice. Been able to squat 445 x 4 beltless. Problem is I can't get into a deadlift stance. Just focusing on gradually stretching and getting it loose. Also, weight is down to 197 despite taking a full week off of lifting and cutting out the cardio. Probably because my apettite has been shit.

Post Partum Body Fat Loss

powerofnow

14

3 yearspowerofnow (1): hey method, yep im eating fish so that makes me a pescatarian lol. This diet is basically to heal my skin, but i have just taken out dairy and gluten, not sugar yet as i did not want to overload my body. Yep thank you for the advice, i am watching my diet using the myfitnesspal app to make sure im getting all the right nutrients. Thank you

Fitness YouTuber UK!

OXPerformance

7

3 yearsFrostbiteFitness (1): nice bro im a youtuber too, this is my latest video https://www.youtube.com/watch?v=T7ZiULVMmhs

Progress update

tyler1746

8

3 yearstyler1746 (1): http://forum.simplyshredded.com/cached/df791a5b6ecfe14bda57b8274fa81fa6.jpg thats the best i could do with no one to take the picture lol

How do my trap look?

dayrone150

6

3 yearskickinchicken (8551): http://forum.simplyshredded.com/cached/0f81322aa4e1fb4073b966809aad9b61.jpg

Hey Everyone ! :D NEED HELP

JackFortress

6

3 yearsA_em (2410): Jesus agrees with me. Feeling blessed :angel:

THE OFFICIAL PUMP THREAD

SRorhrbac0808

378

3 yearsAoverto7 (310): http://forum.simplyshredded.com/cached/c7f3761dcffd99ecf1a108496823d72d.jpg http://forum.simplyshredded.com/cached/9802db0f8ddf6b3ea07c59e3f2d79ff8.jpg Had to take advantage of that dressing room lighting!

Cant seem to build muscle

AlexG777

16

3 yearsHamb0 (2893): HOLY SHIT :eek: Hahaha, i honestly don't mean to offend, but this is bordering to Bostin Loyd'ism

Update and Meet Vids.

SRorhrbac0808

8

3 yearsTonyc18 (10): That deadlift was gangsta. Straight to the business...

BODY TRANSFORMATION VIDEO! Fat2Skinny2Fit

GinoBB

15

3 yearsSOLARSUPLEX (8314): chill brah we all gon make it

20 days out , 205lbs

the1

12

3 yearswannabemuscular (33216): Looking sick dude. Good luck through the home stretch.

Continue cutting? BF estimate

zach216

81

3 yearseknight (58105): Let me ask you this- why do you believe they're NOT the same? Do you understand what happens to carbohydrates when you eat them? Are you aware they all break down into glucose regardless of where they come from? -3X

Fitness Photography

Paulie

16

3 yearsNorIda (46954): That beard. I can appreciate the commitment it takes to grow such a beautiful thing, and you captured it so gracefully!

Sadik Hadzovic Transformation

Outthetics

4

3 yearsBeans (4204): What the hell is up with all of the Sadik motivational videos?

Feb 20 meet updates.

SRorhrbac0808

17

3 yearsmikew (11493): @SRorhrbac0808 congrats - huge lifts, huge PRs For anyone who doesn't know... follow the man on instagram - https://www.instagram.com/the_squat_father220/

Long time no see

ilifthard

5

3 years_RudeCrew (15100): Welcome back boss. Strong bulk

Holla Back Youngin

oceanair

10

3 yearsoceanair (18007): sorry i've been away. can't quite find the time/motivation to create a new log or post as much as before. still tracking every workout in my phone though. been busy with other ish. hope everyone is well.

Cutting transformation pics inside, help!

Saamq

8

3 yearsMethod (379): Bulk and when you think you've bulk enough...continue the bulk. You need to add muscle. If you keep cutting you'll just end up looking really skinny and lose some of the muscle you have.

The1 Prep Log 2016

the1

131

3 yearsthe1 (33846): http://forum.simplyshredded.com/cached/a08273911bee01dfe33e25256311558c.jpg

Tritons log

Tritons

219

3 yearsTritons (670): 26.01. Legs Squat 70%; 150x6x5; 110x2x10 Trapbar DL worked up to 200x1; 140x3x6 Hamstring curls 100x12;12;12;9;10;10 Lunges 60x3x20 Hyper extensions 3x17 with bands

loose skin or fat

tyler1746

7

3 yearsIllete_DM (1): Tyler, I've had a similar issue myself. I started weight training at about 220lb, and cut to 155 still feeling fat and not seeing much definition. I've had a long process of bulking back up to 200 with lean mass to get decent muscle quality to show though and it helps a lot. I took me the better part of 4 years strictly focusing on filling in the "extra skin" The biggest lesson I have learned is that lean mass burns fat a hell of a...

My transition... Hope I can inspire others..

BoofBeeson

1

3 yearsBoofBeeson (1): Hey guys, love the posts on face book! Inspires me to train hard! Here's a couple before & after shots. I lost 35 kgs... http://forum.simplyshredded.com/cached/ef6e3d399bc884e46653a9b31c71a6d0.png http://forum.simplyshredded.com/cached/9a11412008619b50e039b4336e16e955.png http://forum.simplyshredded.com/cached/11a5cb1d9c5065e464d61f9f74c2c006.jpg http://forum.simplyshredded.com/cached/493152d49aa9112c1b62c3be39e21abd.jpg...

SRohrbacher's LOG

SRorhrbac0808

43

3 yearsSRorhrbac0808 (47098): Hit 345x2 paused bench today. Then more bench and smoked back and triceps for accessory work. I'm about 4 weeks out and according to my training I'm thinking my attempts will go as follow- Squat- 630/680/705 Bench- 345/375/385 Pull- 605/635/645 or 655 Still got a few more heavy sessions to determine but so far this looks like the game plan. For this meet I'm making sure I know my attempts 100% going in because last time I winged the fuck...

Happy New Year (log attempt?)

coolguy1993

13

3 yearsBeans (4204): @coolguy1993 damn dude, nice gains!

my first cool editing videoooo plus deadlift

slaviknifanov

4

3 yearsjja0016 (829): wow ur so amazing can i get some advice bra? how do I get ripped like you and deadlift 400 lbs for 3 reps?

Natural Body Transformation - 32 Weeks

Benjamin147

7

3 yearsBenjamin147 (1): You bet! I am incorporating lots of unilateral shoulder work. However, the pose exaggerates the asymmetry a little bit! :-) Did you track your macronutrient intake or just did it "freestyle"? -20 kg in two weeks sounds like a lot! ;-) Could you keep at least a part of your muscle mass?

keep cutting or bulk

ea_rubes

9

3 yearsea_rubes (1): Thanks for your help guys! I'll lean bulk since I don't have much muscle then cut

Thousand Pound Club Video!

JoshPatkin

6

3 yearsKansas___Boyyyyy (3358): wait a minute...there are 2 of the same thread

The untitled: MMB's Log

MMB

152

3 yearsMMB (3616): Didn't updated for a long time cause my workout is a bit boring by these time. Thought last week I did a colume PR for sure, so wanted to highlight it. Got 5sets of 10 reps at 265LB on the squat which I'm really happy with. I've done more reps with this weight before but never close of 5 straight sets.

Progress of bulk. Think of mini cut

darklight79

7

3 yearsBeans (4204): You're still pretty lean, so cutting for body fat purposes seems a bit silly. I year you on not wanting to eat as much though. What about just a short break, like a week or two of just eating less but not actually extending it into a cut? I usually do that when I take time off. A week or so of not stuffing myself and I'm good to go.

What bf% estimate? help please.

Prog

10

3 yearsFiremanSi (42382): 25ish...

What you guys think

GreekLegend

5

3 yearsBeans (4204): lol @GreekLegend I don't know much about measurements, but you look like you're in a really good spot for being only 19.

Let's try this again

RobotEars

13

3 yearsMelo11 (10): Thanks for posting!

Continue Bulking or Cut Down a little?

CaptainKanter

5

3 yearsThatguy81 (541): I vote for bulking, how tall are you?

One more cycle (Log)

Zepa

124

3 yearsZepa (730): 27 days since last update on this log - Uni is going great, 3/4 positive tests - I am enjoying life right now - Strength is going up Here are few main PRs that I have hit since last update 23.11 ME Lower - Sumo Blockpulls 3RM (4inch elevation) - 175kgx3 25.11 ME Upper - "Competition" Bench Press 1RM - 115x1 kg (2.5kg PR) 30.11 ME Lower - High bar 1RM (I did this variation last time 4 months ago) - 145kgx1 (2.5 kg + over...

cut or bulk?

Hexerino

8

3 yearsFiremanSi (42382): Cut what ?? Bulk mothafuckahh bulk.

New tattoo. Half sleeve

the1

22

3 yearsTattooos (1): Very nice it's look like amazing. 7.5 hours for 1st tattoo it's a long time. I am friend of your tattoo design. http://forum.simplyshredded.com/cached/79f536ba327d1406bed6ec2bed0c4223.jpg for more information visit: Tattoo shop brampton

My 2 Year transformation (17-19)

Vuga

3

3 yearsThatguy81 (541): That must've been a pretty heavy stack for how young you are, hope you're under some sort of DR blood monitor...

My Current Reference Log

JackGarrett

1

3 yearsJackGarrett (16): Age: 21 Height: 6ft1 Weight: 87kg (Current) Bench: 110kg Squat: 140kg Deadlift: 210kg Experience Level: On & off for first 2 years but solid consistent training since 2014. Goals: Overall symmetry and aesthetics for one day to reveal to the world.

Thoughts on LR3 IGF-1 for the aware

ezvmoneybeast

4

3 yearsezvmoneybeast (1348): Yea i'll give it a shot I'll have my blood tested before using igf and hgh and if the changes are positive and my levels shoot up ill link you guys my source if not then lesson learnt lol

3 year transformation, hope it will motivate

Milado

14

3 yearsMilado (55): @haole its ussualy people with love for the sport. As far as i my knowledge go(especialy in europe), you spend more than you make from bodybuilding/fitness championships. only the elite make some cash, people who compete in arnold classic amature for example.

Show prep 2016

Zyzzst

57

3 yearsThatguy81 (541): I'm not on any kind is social media, but I'd like to see your progress. Looking solid...

Log to Nov 15th meet continues

SRorhrbac0808

193

3 yearsSRorhrbac0808 (47098): Thanks bud. I'll get some vids up soon. The 677 squat flew. I think I'm gojng back to train today! I'll get a log up

Body fat??

Thomas1998

11

3 yearsFiremanSi (42382): @Thomas1998 Not that it matter christian slater but probably 12-13%. Enjoy ur bulk eat all the macros, lift all the weights, dont train like a panhead and rest recover and enjoy Life.

Grizzly's Road to USAPL Raw Nationals

GrizzlyBerg

459

3 yearsGrizzlyBerg (9214): just gotta make sure you know who the boss is Deadlift Day: Conventional Beltless 420 x 5 475 x 3 530 x 5 Leg Press 270 x 5 x 10 Leg Press Calf Raise 180 x 4 x 20 GHR 3 x 10

185kg 407lbs Bench Press

WinnersNeverQuit

10

3 yearsKansas___Boyyyyy (3358): pretty disappointed that it wasnt a double popped polo just saying.

My Long Story From The Beginning... :D

CeLe

3

3 yearsCeLe (1): After above pictures I get on with bulking which was finished with 192lbs. I gained fat but also increased my muscle mass. :) http://i61.tinypic.com/34issjm.jpg http://i58.tinypic.com/2a9z2pj.jpg http://i57.tinypic.com/de4uhl.jpg After this more quality bulkin then the last one, I finished my next diet with 163lbs. and for sure in lifetime shape. :) ...

Rate my editing skills

SickoShreddo

1

3 yearsSickoShreddo (109): Way back I did somee edits for fun. But now I use it to promote myself on social medies Thoughts? https://www.youtube.com/watch?v=Jg2HmEV0nKA&feature=youtu.be https://www.youtube.com/watch?v=PDmA0lJzNN8

Fat-Eating disorders-Fitness Transformation

yar1nb

1

3 yearsyar1nb (1): Hey everybody. My name is Yarin Bass and I want to share with you guys my progress . Ever since I remember myself , I was a fat kid. you know, that kid that fat kid that everybody making fun of and have no friends. exactly the kid that I was. When I turned 15 , I was 5 ft 1 with a 180 pound weight... because of all the bullies and the feeling of being alone, I stoped eating. In a couple of months, I lost 44 pounds and I developed an eating...

3 weeks out to WBFF London

George_Kofi

1

3 yearsGeorge_Kofi (10): Hey what up guys im 3 weeks out to my first competition WBFF in London on the 14th Nov. I will try to post some progress pics in the next 3 weeks this one is right after my Basketball cardio session! http://forum.simplyshredded.com/cached/6297f4463951c415a9767051b6c62e21.jpg

Back Transformation

alkudari23

1

3 yearsalkudari23 (52): http://forum.simplyshredded.com/cached/2e823dd3cc52c2be4d051e5e08c2ab9f.jpg The more time you are going to put in something the more you will get from it. It took me 2 and a half years to get to where I am at. If you want to get anywhere you must put the time in. The more time, the more success. If there is anything I should work on let me know. I have a lot of time in the world. (:

My dup log

csizemore21

19

3 yearscsizemore21 (799): Today was the last block of these exercises, I worked up to a 3 to 5rm on the bigger lifts and amrap on pull ups Weighed in at 194 fasted Bench press 295x5 then 335x4 in blue slingshot I honestly can't figure out why I incline about the same as flat Squat 405x5, lower back failed toward the the end Shrugs, who cares lol. Only reason I do them is bc deads hurt to bad with spondy Pull ups: 27 reps

3 Months Aesthetics Transformation

tyrannosaurusrez

5

3 yearstyrannosaurusrez (4): Thanks guys!!

3 and a half month into bulking-Progess pics

iLoveKateB

9

3 yearsiLoveKateB (4): Thank you mate! If my memory serves me right you were the one WHO told me that i could bulk for a very long time giving my bodyfat level back then :) Thank you!! :)

Progress Physique Log 🇰🇷🇺🇸

TimmothyGen

42

3 yearsTimmothyGen (1780): That feel when you wake up from a "nap" and it's 9 pm and you need to get 2000+ calories in. Fk I was planning on napping for 30 mins but passed the fk out. I had a good push day too!

The importance of progress pictures...

tjfromthe6

6

3 yearsGreekLegend (52): Rome wasn't built in a day. stay hungry

Insane natural BODY TRANSFORMATION

allah

3

3 yearsGreekLegend (52): Droids haha just kidding, but well done mate.

Transformation and my log

Inspiration442

9

3 yearsworkingtitle (4): His knees bow in tremendously at the bottom of his squat. Weak hip abductors. He should lower the weight and work on form.

First Men's Physique Comp!

SickoShreddo

9

3 yearsthe1 (33846): good job man, and also good luck.

getting chubby on a bulk, with pics (part 2)

stranger

9

3 yearsstranger (1): I've calculated my TDEE to 2800 or so. Adding 500 calories, and just one day of light cardio; Just your opinion - does it sound bad? I know I should try it, and I am already trying it :D Just interested in your opinion :D As I said; I really appreciate the time you guys take , to reply!

Leanbulk 60 days update

Niclas

2

3 yearsNiclas (1): 60 days in between pictures - from holidays til now. Coming from an unhealthy relationship with food I'm happy to finally feel on the right track after mentally being able to increase calories and enjoy other aspects of life a bit more ! Feel free to ask any questions or leave constructive feedback :-) / Niclas

benchpress p/r

the1

16

3 yearsWinnersNeverQuit (10311): @SRorhrbac0808 at what weight typically would you say five spotters come in?

Bucky's Road to 6%

Bucky

302

3 yearsSOLARSUPLEX (8314): Has it grown back yet?

Finally deadlifted 590lbs at a meet:)

Inspiration442

6

3 yearsInspiration442 (13): Thx everyone. Ya next meet is western Canadians. If you guys subscribe to my youtube channel, you can follow my journey. I post videos daily. Also next meet my deadlift attempts will probably look like this: Opener: 250kg(550lbs) 2nd Attempt: 280kg(616lbs) I know this is possible 3rd attempt: 290kg(638lbs) is possible I know it. Also would be the national deadlift record, I know I can do it. As for my training block goes. Before I would do at...

IM BACKKKKKKK!

lukecorney

12

3 yearslukecorney (1021): @FiremanSi sport of illusions my friend ;) what is it called i cant seem to find it?

The1s Log

the1

202

3 yearsFiremanSi (42382): @the1 Samsies.

Follow me on my 6-week diet/exercise plan!

Mikaelakins

7

3 yearsA_em (2410): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!

The infamous question

dserious111

3

3 yearsdserious111 (130): Yes. That really did put it into perspective for me seeing we are the same height. Thank you. I was leaning towards the continued cut, that helped

Advice needed - bulk?

Edin11

31

3 yearsEdin11 (10): @Beans thanks for that. You're right about the diet, spent the best part of that year not really doing anything in terms of bulking, cutting etc. Was interested to see how yours looked as I know you are also running a routine with twice a week frequency. Thanks for the swift reply as always.

Road To Valhalla

OdenAesir

23

3 years_RudeCrew (15100): Yup, that's what I thought too

Another big phat log

Hamer93

23

3 yearsHamer93 (9553): Sorry for my absence people, here's a little check in photo! 73.5kg morning weight http://forum.simplyshredded.com/cached/3c84f89ad35eebd4710cc7c38e351dc7.jpg

#Leanbulk #UnderConstruction

Niclas

8

3 yearsNiclas (1): Thanks bro. Eating as I write this ;-) Tell me about your fitness experience. What have you seen best results with? Calories/training wise

Log to 2/3/4

Snowboard901

16

3 yearsSnowboard901 (169): Had forgotten to update. Had did a Reppetiton upper and another lower workout. Took today off and will most likely end up taking tomorrow off aswell since I'll be moving into college. I'll post my last two workouts tomorrow.

My insane 5 year transformation Video

Inspiration442

4

3 yearsthe1 (33846): insane

Cutting progress (first attempt ever)

wxfreekj

1

3 yearswxfreekj (157): Hello SS. I'm a little more than enough weeks into my cut and seem to be doing OK. I'm at 2200c 160p 250c 60f and have been seeing progress while maintaining strength as best I can. I'm currently utilizing a 6 day Ppl routine. I was wondering if I could get some advice. So in addition to lifting, I am training for a marathon in early October. The 2200 cals is based on my estimated TDEE, but on the weekends, I'm now running at least 15 miles...

3 PRS a DAY! 435 squat 365 front 195 OHP

slaviknifanov

8

3 yearsslaviknifanov (31): Im 190 lbs 5'9 26 i started lifting a bit late focusing on heavy moves only for about a year trying to record this journey with a friend

Db press pr

csizemore21

60

3 yearsRand (4291): hahaha I love it when @the1 comes into the argument threads and calls people crazy Indians or cracks a joke and leaves. good times.

That feel when refeed

SickoShreddo

32

3 yearsBeans (4204): Ha well ok then.

NaturalBrawn Vlog

NaturalBrawn

28

3 yearsNaturalBrawn (199): Cool, I'm coming to post my post hols shape this week...I really went in lol

Under 7 weeks out from my first comp!

SickoShreddo

39

3 yearseknight (58105): If you go by the Grecian perfect proportion model, arms would be 252% of wrist size. So for a 7" wrist you're looking at 17.6". That's cold and unflexed. -3X

Stanimal Ifbb Pro Men's physique

Stanimal

50

3 yearsStanimal (622): hey guys! part 2 is now liv with some trolling: https://www.youtube.com/watch?v=0Ahg9qJ-2pk

Skinnyfat teen,keep cut or start bulkin-PICS

forgottenpass

23

4 yearsforgottenpass (382): Definetly, thanks for the advice man!

Progress update

darklight79

30

4 yearsdarklight79 (3088): Thanks man. Means a lot. If you're an advanced trainee I advocate focusing on mirror and performance instead of the scale. 10-20 in 6-12 months seems legit.

Teenager and need help on my goals!!

Illusional

1

4 yearsIllusional (1): Im currently 15 years old, 165 lb, 5'9. So basically here's my before bulk picture http://imgur.com/xwSEmhg and the after bulk http://imgur.com/TXh3H70 . I was on fierce 5 at the time of the bulk which is a beginner strength program. My main goal is bodybuilding and looking good but I wanted to be able to lift some heavy weights too. The before picture was at 145 and I could barely do 135 for bench but now I can rep it out for 12 so I have...

Progress pic update, Reverse Dieting+Advice

robinxchrom

1

4 yearsrobinxchrom (22): Hey, firstly thanks for all the help from this community on THIS site. The education of high carb, low fat, moderate protein dieting with re-feeding, monitoring metabolic changes and making small adjustments over huge ones has helped me a lot! I learnt a lot from the community here and Eric Helm's videos. Before pic (did a few pushups) 165-170lbs ...

My little Transformation (Newbie)

Kingstone

4

4 yearsblackbull (22): I am very well @Kingstone Looking forward to your updates.

12 week female fitness program

tb92

10

4 yearskkautz (13): Thanks

Can anyone estimate my Bodyfat Percentage?

iLoveKateB

15

4 yearsdarex (67): Dudeeee. You special 👍. In a good way 😘

Road to USPA nov 15th meet.

SRorhrbac0808

69

4 yearsSRorhrbac0808 (47098): Thanks for the support fellas. Just getting started. And @sannowman- yah dude I miss the shredded days with rj. Haha. @winners- November meet is still up in the air. Just going to take the next month to get my body in a position to where I can start a training cycle. A solid training cycle of 12ish weeks I should be able to set myself up to hit those numbers no matter what weight I am.... I started my "cut" at 223 and I'm 218 now....

Competition Stage Shots

doctoruche

34

4 yearsBucky (3871): @doctoruche shoot man that's awesome you could achieve that so quickly, congrats on that. I'm definitely following a similar route, dedicating tons of time daily to reading about nutrition, training and the supplementation needed to reach the pro level. I think that's a part i'm having a hard time with is the outside critique where friends pick fun because I don't go out and party and drink, family members with the "don't you think you've...

Four months into cutting, losing motivation

Pdv92

11

4 yearsPdv92 (10): Okay guys, thank you very much! So I'll do like this: 1. Stick to the cutting for some more weeks, stop worrying about the never-appearing abs (guess I'll have to train them better for the next bulk cycle :P). Adding some HIIT in my schedule 2. From the half of July/August start adding some calories back 3. Slow bulk from august/september, aiming in gaining like... 2 lbs per month? Did I get it right? Thank you all again :) I'll be back...

5 weeks out Junior Men's bodybuilding back

BigBryceChaddock

10

4 yearsblackbull (22): What is the point of that vest, other than to boost your ego in your eyes?

Duke's path to redemption...

Dukenhiemer

345

4 yearsDukenhiemer (23938): Hey all! Killed my bench workout yesterday, first time in a long time I found my groove. Bench 225x3 240x3 255x3 Worked on form/power- 45-60 sec between sets 135x8 145x8 155x7 155x4 Drop set 145x3 135x3 Seated Cable Row 3x10 Lateral Raises 4x10 Wide Grip Pulldowns 4x8-10 Tricep Pressdowns 3x10 SS Cable Curl 3x8 http://forum.simplyshredded.com/cached/c037937840751559b2f5005b3c68c174.jpg...

Progress pics + Need weekend advice

Fayzeh

78

4 yearseknight (58105): Just to clarify, my "lotsa this" was for @NorIda's post. Blindly suggesting something when you admit you're still learning is the ultimate blind leading the blind. I get that. I tried keto years ago. It sucked. Nothing about it was beneficial for me. I also agree that the best diet is one you can stick to. I personally don't know anyone who can stick to a keto and make progress long-term. -3X

4y of training progress

eddyserb

10

4 yearsSoutheastbrah (16): good job on the progress,man. but why do you think that's it's useless to track your workout?

Mono was the best cutting disease ever.

Aestheticsbrahh

71

4 yearsBucky (3871): @Aestheticsbrahh check pm.

I a loop

Jumpstyleking

8

4 yearsJumpstyleking (1): Thanks man your good.

So I did an 8 week cut

Hamer93

13

4 yearsFayzeh (1546): Great job!!!

410lbs x 3 (SQUAT)

SickoShreddo

17

4 yearsRand (4291): Just assumed the bar would not stick as well to a sweaty back. I will be squatting shirtless in no time! Or in about 50 pounds from now.

Road to Nationals 2015!

Trev182

78

4 yearsTrev182 (14986): Deadlifts 212x3/205x3 Hex bar deadlifts 180x10 BB BOR 90x6x3 Db curls ss 18x10x3 Crucifix curls 3plates x8x3 http://Training Footage 10.06.15 - Deadlift Pr!: https://youtu.be/smWSHDhsAqc Rep pr for deadlifts tonight, 212kg x3! Felt really good, feeling strong! Hex bar deadlifts were just for extra volume and i was feeling good!

A fresh look on things log

csizemore21

108

4 yearscsizemore21 (799): Hit legs yesterday. Just wanted to do a quick heavy session High bar squat: 135x5, 185x5, 225x5, 275x3, 335x3, 385x1, 440x1, 500 fail short and sweet

Started bulking...need advice

Vinny

2

4 yearsSOLARSUPLEX (8314): You're thinking about this all backwards. First, I understand the cardio if you just enjoy it or play sports or something, but optimally you shouldn't be doing that because that is calories that could go toward adding muscle. Second, don't have a set weight you stop bulking at. Do it in time frames. Bulk for 5-7 months and then spend a month and a half cutting if that's the way you wanna do it. Also eating clean is relative to your...

how am i doing?

wannabeebig

9

4 yearswannabeebig (4): http://forum.simplyshredded.com/cached/fa85edb8bf9dada4a8d0939d786ef48b.jpg theres a leg pic. i know i definately need to work on them. and as for my squat goal, i guess i should max it out for one rep and see where im at currently, then make a goal. i think that if my bench is up to 240 or so at least in a year then i should be able to squat 280 ish at least if i keep it up maybe even more. thanks

Physique Advice Needed

ArsenalRm

3

4 yearsLVjack (2749): You look good for 7 weeks out but you need to start that cut now!

SOLARSUPLEX - PHAT TO NOT

SOLARSUPLEX

40

4 yearsSOLARSUPLEX (8314): I mean just throughout the day. Because cheese is awesome!!!

OMW to 200 kg bench press

Cannonball

122

4 yearswannabemuscular (33216): Welcome to the real world. Hahaha! Maybe do some push-ups at night during the week to keep the muscles engaged?

Deadlift progression form check

darklight79

5

4 yearsMaxSteel (1): nice lift bro..

Please help estimate my body fat percentage

315fordaysmate

48

4 years315fordaysmate (22): Well it's a common injury for deadlifting. Just look it up on YouTube. I was tired and shouldn't have done it. It was stupid I didn't feel it and should have stopped but I carried on anyway. Never again

Nissen Fundoplication Surgery Recovery!

ssjamos

3

4 yearsssjamos (10): @mikew Thanks brother. Yeah, I do agree with you, however, I also do think additional ab work can help strengthen my core, benefitting my compound lifts in a positive way. Not so much sit ups/crunches, but moreso plank-type exercises that will allow me to carry/move more weight. But yeah, compound lifts are hella taxing to the core anyways so additional work isn't absolutely necessary :p

Xxlean's log

Xxlean

50

4 yearsXxlean (1990): Shoulder/trapz Day Barbell Shrugs 225 x 10 245 x 10 265 x 8 265 x 8 Upright rows 85 x 12 85 x 12 95 x 10 Db Side Raises 30lb x 12 30 x 12 25 x 15 Db Front Raises 25 x 12 25 x 12 25 x 12 Db Press 45 x 10 50 x 10 55 x 8 Overall it was a pretty solid shoulder day. Felt particularly strong on shrugs. Next week ill add 10lbs. Pump was phenomenal. For abs I plan on hitting the Perfect Ab Carver later tonight. My buddy has one of these...

vlog#1 from the gym to the stage

Jealster

1

4 yearsJealster (91): I am competing in 14 weeks and will be vlogging most of my prep and training i hope you like the videos. https://www.youtube.com/watch?v=LZTepIi2Uco

Slavic log

A_em

66

4 yearsqtdreams92 (1630): @Aleksandra_em haha that is the funniest sign ever! Amsterdam is a very pretty place. and I have the feeling i must visit there next year :)

Tamere Pays His Dues (Training Log)

tamere01

438

4 yearsFiremanSi (42382): @Tamere02 For a start I didn't mean in a linear fashion like ur saying I ment the ENTIRE workout is taxing u more and effecting possibly ur next lower day. Also is try using a belt on ur deadlift to get u more confident with heavier weights man then u can come back to Beltless work.. Deadlifts is all about confidence in the weight being lifted like most big lifts.. So if u know u can do 6reps with a belt u know u've lifted it before and it can...

Young Bodybuilder Need any Kind of Help

BorisArmacki

6

4 yearsBorisArmacki (19): I really appreacite your kind words, means alot and its great Motivation. Motivation is one of most important things as we know. I have always been really determined, im struggling alot, but i never lose motivation. Im sure i will reach my goals its just matter of time, beacuse i belive strong enough. Thank you guys for heads up, and kind words. Means alot for me. Stay strong. Kind Regards.

Natural Transformation video production

RobertoP

5

4 yearsRobertoP (1): Didnt wanna make a video on wmm and throw a bunch of pictures there with a boring ass song.. wanted to make a video that showed my transformation and one that people would enjoy too.

Those dope stringers tho

NorIda

11

4 yearsThatguy81 (541): Love the mean mug with the shirt tucked, classic, lol...

"I am Iron Man" - The G3NGHIS Log

G3NGHIS

14

4 yearsG3NGHIS (8532): I'm trying to go for more of a recipe and IF experimentation log. I'm trying go for something a little different 😅

transformations

csizemore21

2

4 yearsG3NGHIS (8532): Congrats! Welcome to the site!

From Fat to Eating Disorders to Muscular

yarinb096

2

4 yearsLVjack (2749): Glad you were able to overcome your eating disorder and depression. Many people don't realize how many people in the fitness industry develope eating disorders bc of the pressure to stay lean and the fact you get on a stage to have your physique judged. And then once you are done competing you always compare yourself to what you looked like on stage. I think IIFYMs is a good steep in the right direction bc no foods are restricted but weighing...

Advice needed

MarcoR

4

4 yearsSOLARSUPLEX (8314): @LVjack solid solid post. You're comin through with some high quality stuff lately! @op. Looks like it's time to A. Bulk B. Bulk

Guess my body fat and win 100 cool points!

Beastmode1607

17

4 yearsBeastmode1607 (88): @LVjack thanks much!

Where am I at body fat wise/help with my cut

Jdog18

8

4 yearsXxlean (1990): Kinda what I was thinking as well.

Body fat estimate

Jdog18

1

4 yearsJdog18 (1): Alright Ive been cutting for a few months now I'm down from 194 to 171 . I'm just wondering what body fat you think I am ... This is me flexed, also what weight do you think I should stop my cut at. I'm 5'6 http://forum.simplyshredded.com/cached/5fc1c38effab9cd3da592094f1ce56bf.jpg

scottish caledonia meet 19.04.15

Trev182

16

4 yearsTrev182 (14986): Cheers gents!!

My Transformation (15 to 16 )

MathiasFit

9

4 yearsKansas___Boyyyyy (3358): Belgians for life! Keep eating.

Log: life is continuously being hungry

Zepa

13

4 yearsZepa (730): http://forum.simplyshredded.com/cached/11c588b0384ca35203844fd8e7fc5baa.jpg New Power Rack came to the gym today. I am happy 😁

Peter N - Training Log

_peterbrah

45

4 years_peterbrah (91): 21/04/2015 - Back and biceps 4x10 pull ups - Forgot my weight belt at home 4x6-8 lat pull downs - 57kg, 57kg, 57kg, 57kg 3x8-10 single arm DB row - 27.5kg, 27.5kg, 27.5kg 3x8-10 machine row - 54kg, 47kg, 40kg 3x6-8 barbell curl - 30kg, 30kg, 30kg 10x10 barbell curl - 20kg for all sets (decided to do this for fun with a friend, why not enjoy myself haha) 5x10 reverse grip curl - 15kg for all sets

Bodytype and fat%?

Fridolfsson

3

4 yearsFridolfsson (1): Thanks for clearing out Broscience for me. im around where i guessed at, im happy with that. just keep going!

Machovation - Pain temporary!

machongpinoy

4

4 years3six9 (220): Interesting thread @machongpinoy

Ragnarök Awaits!

GrizzlyBerg

500

4 yearsNorIda (46954): MERICA!

Cardinal's kingpin log

cardinal

202

4 yearsTamere02 (1474): @cardinal Nice work on those squats man. The bar speed on your squats makes every rep look the last of the set, surprised you constantly have the same bar speed for all 5 reps. Also could you link that instagram man. I also doubt you are 15%

Please critique/help carb cycle. Progress pi

anteis99

7

4 yearsanteis99 (37): @darklight79 I'm dieting like a competition prep because I want to really get to know my body. But I know as I get leaner in going to need more high carb days. Eventually I want to cut while having high carbs. I was cutting at 350g's of carbs just up until a month and a half ago. But once I stopped or plataued at my fat loss I began to cut them out. How grams are cutting with

Cutting plateau - pics provided

robinxchrom

2

4 yearsrobinxchrom (22): bump, advice much appreciated if possible since I'm adjusting macros for tomorrow! :)

the1 prep log 2014/2015 2 shows

the1

316

4 yearsmikew (11493): This is awesome! No way she saw that coming! :) Congrats!

Anyone?

dserious111

9

4 yearsBeastmode1607 (88): I'm cutting to 8% and then depending on when MEPS tells me I'm shipping to MCRD SD for USMC Boot Camp ima get to around 13-14% so I have a little fat to lose before muscle in Boot Camp. 13 weeks if no gains :/ but it'll be worth it to be a Marine lol

Mat the frenchie's log

MMB

500

4 yearsXxlean (1990): Solid big 3 there bud

A quick check in!

Hamer93

5

4 yearsHamer93 (9553): Cheers guys, just been following PPL for the past year, using Nors advice of chest push like a power lifter and pull like a bodybuilder and train legs smart. Had a long hamstring injury which took 4 months to recover from so maintained through that time

Relevant's Log

relevant

23

4 yearsrelevant (1): I'm going to try and recomp

Does buzz even lift?

SOLARSUPLEX

12

4 years3six9 (220): Not while he was in the shadow of BUZZ he wouldn't of.

first powerlifting meet

leanr0x

13

4 yearsleanr0x (4183): @FiremanSi @Xxlean thx guys!

progress and diet question

tman87

3

4 yearstman87 (4): Thanks for the info mike. With me at a 500 cal deficit that would put me at 1900 calories. I don't want to look like a marathon runner neither. 150lbs will only put me at 5lbs less in than I am in the photo. P90x has Cardio days also with Some HIIT training in there as well so that's why I will be choosing to do another round with it it April. With 1900 calories and 35p/45c/20f would that help in lowering fat while retaing muscle? I'm hoping to...

Please critique squat form! Desperate?

Jiaxie97

54

4 yearsJiaxie97 (10): Thanks so much! For my legs I try to keep them shoulder width with knees and toes pointed out. Can't video from that angle, but I believe it's okay!

Lets lose the PHAT - Log

SnackIt

54

4 yearsTamere02 (1474): @SnackIt Try weighing yourself everyday and getting an average for the week, relying on one day a week is unreliable imo (from what I take it you weigh in every Monday?) Regarding your nothing lost for a few weeks than a sudden weight lose, im going to say WATER WEIGHT. I assume your reduction in kcals (again I noticed you reduce them by quite a bit on a regular basis) is mainly carbs which when you lower you also tend to lose water weight...

Sup?

Hutch

36

4 years3six9 (220): Hope you enjoyed feeding the troll LOL.

Log to 1600 total

WinnersNeverQuit

474

4 yearsWinnersNeverQuit (10311): @FiremanSi cheers @Rand yeah college is good for that, very basic gyms but has all I need.

cut/bulk opinions

Jenkins123

7

4 yearsFiremanSi (42382): @Jenkins123 If ur not lifting long and u aren't then i would worry about bulking and cutting just yet... get on a solid program.. track ur foods eat until ur full at days end and see how much cals that it over the course of a week...

Woooo!

the1

19

4 yearsoceanair (18007): Congrats on the engagement! Hot couple ;) Also congrats on your placing.

leanr0x log pt. 1

leanr0x

62

4 yearsFiremanSi (42382): @leanr0x May have been depth buddy if not only bout an inch or so off it.

Is this Gyno or excess fat?

diabulus

10

4 years3six9 (220): looks like excess fat to me.

2 year bodybuilding transformation-THOUGHTS?

Andelkotv

23

4 yearsAndelkotv (1): Thanks guys.

6ft 200 how much should I cut.

Ryd10

6

4 yearsMethod (379): Who cares about your BF%. Reality is that you can look a lot better so don't be happy where you are. The thing about bodybuilding and life in general is that you should always strive to better yourself and not become complacent. Not saying that you shouldn't be proud of what you've achieved, you did make some nice gainz.

thephenomenons natty playground (log)

thephenomenon

5

4 yearsthephenomenon (265): squat 225 x 10 225 x 10 225 x 8 (pr) will post again in this log if my kneecaps are still in one piece and my back is not broken 1 month from now

Update on my Abs transformation and Cut

themav

11

4 yearsskillman85 (1): Awesome transformation dude

Progress pic

wxfreekj

15

4 yearswxfreekj (157): Thanks @3six9 and @fuba141! It's been fun fun fun. Just spent a week on the beach in Mexico--feeling fantastic! Hard work pays off, who woulda thunk it?

Road to aesthetics.

HashtagYOLO

7

4 yearsHashtagYOLO (1): @darklight79 Yeahhhhh that's it 🌝 gonna get that masssss.

Did I cut enough to bulk again?

FancyCatsup

9

4 yearsnjcrockfordx (28): I would suggest cutting slowly, don't want a dramatic cut & then do a clean bulk for next time. With cheat meals on designated days. Clean bulks are hard but even harder when all you do is put BF on and have to cut :-)

bf estimate

Bane300

9

4 yearsTrev182 (14986): Too high to worry about to be honest. Youd look pretty jacked if you cut up a bit!

look for opinion

rub777

15

4 yearsWinnersNeverQuit (10311): In my opinion yes

2 year natural back transformation!

Natural_gainz

2

4 yearsNatural_gainz (1): Image came out small can't delete thread i guess.

4 week Body Transformation Mini-Documentary

J_douggie

5

4 yearsJ_douggie (1): Thanks for your insight. Ya we just used the electronic and pinch for bf percentage, so not very accurate I'm assuming. I just wanted to introduce this style of video and documentation becasue there hasent been very many GOOD videos and are exciting to watch. My next one will be better.

Full Bodybuilding Contest Prep Diet, Macros

jakkedtv

1

4 yearsjakkedtv (1): https://www.youtube.com/watch?v=ZaOa61S8vY4 Full Bodybuilding Contest Prep Diet, Macros, Cardio Explained In this video I got over what my exact diet/cardio plan was leading into the show.

progress pic updates

csizemore21

7

4 yearscsizemore21 (799): Thanks dudes!

Who deadlifts the most on simplyshredded?

Cannonball

19

4 yearsSSJ3FinalFlash (283): I hit 600 a month ago. Felt like an opener and I could probably pull 640-650. 600 PR http://youtu.be/hzp_41UYWL8

Estimate my current body fat, advice please.

Ralph

9

4 yearsBeastmode1607 (88): 20%

Instagram names

Hamer93

21

4 yearsezvmoneybeast (1348): Ezvbeast

Cutting/transformation to <10% or bust!

wxfreekj

2

4 yearswxfreekj (157): I'm 38. 5'11 and currently sitting at 184 and 12ish?? percent bf. I get bod podded a week from today. I'm excited. My last bod pod was 3.5 months ago and I was > 20%.

Female Muscle Building "Genetics"

KitNmiTNs

12

4 yearsBucky (3871): some days I just go on a serious chicken binge or something and end up eating all my protein by like 3pm, don't workout until 6-7pm. was just curious, I'll throw in some extra protein for good measure then.

newbie not sure where to go now.

LordOtakuSenpai

8

4 yearsBucky (3871): no no no, that's okay. you're beautiful <3

I gained 74 pounds(1 year transformation)

osen

32

4 yearsosen (4): not even once bro but thanks for your advice :)

Whats my body fat percentage?

NormanNormal

10

4 yearsNormanNormal (4): @cardinal Yup! Just at 30+ it sure is lol. When I get at <20% then I'll get a lil more comfortable about it all.

*Firemans Log: Candito GainTrain Continues..

FiremanSi

500

4 yearsdavid12345676 (8566): pancake tuesday brah :)

Trev's Road to the Platform!

Trev182

326

4 yearsTrev182 (14986): Nah Mark couldnt make it. Was a few mental Scots there and a few were going nuts! The squat felt really good, depth was good, wasnt grindy, reckon 190kg would have been a go-er if i had an attempt left! Rest of the vids are on my youtube channel guys!

Military-Press 3x 100 KILO !

halilpower

1

4 yearshalilpower (16): Hey guys,! here are some military footage from my last training... it was ja very hard training. I hope u will enjoy the video https://www.youtube.com/watch?v=ICRpzAMOQAk

New Here, Thoughts? Currently 180, Was 160

napalifter

9

4 yearsnapalifter (4): @TyrannosaurusFlex Thanks man, appreciate it. I will try to incorporate some chest on a wild card day :) @wannabemuscular Thanks bro, yeah I was a catcher up through high school so that always helped my development there. Yeah Im from Napa, but I recently moved up to Santa Rosa. You from Norcal? Yeah Ill start a log in a seperate thread, still getting the swing of the site. I appreciate all the feedback

Happy V-Day

NorIda

11

4 yearsTyrannosaurusFlex (2641): I'm a real romantic, I know!

Help please.

imran93ree

35

4 yearsBucky (3871): no u. dyel?

Body fat (longtime lurker)

ZearingFlame

11

4 yearsZearingFlame (22): @cardinal Thanks! Plan to enter my first competition in november this year! (Athletic fitness)

GST Log ' Hard Work Pays Off'

DLift49

15

4 yearsDLift49 (85): Press Day Core: Flat BB Press ( 1st set AMRAP) 3 x 72,5 kg ( 160 lbs) 2 x 72,5 kg ( 160 lbs) 2 x 65 kg ( 160 lbs) Supplement 1: Incline DB Press: 3sets x 12 reps x 16 kg ( 35 lbs) WPT 1: Pullup Grip Lat Pulldown 4 sets x 12 reps x 45 kg ( 99 lbs) WPT 2: Seated Cable Rows 4 sets x 12 reps x 45 kg ( 99 lbs) Supplement 2: Close Grip Bench Press Changed it for rope extensions: 3 sets x 12 reps x 35 kg ( 77 lbs) Supplement 3: Flat...

8% bodyfat?

csizemore21

20

4 yearsMMB (3616): @csizemore21 was just joking, you're lean AF dude.

An assessment of some pictures

stranger

11

4 yearsstranger (1): Hey guys! I thank you for your replies! I'll try to implement that to my workouts next week! Thanks man! I just cant see it. Its nice to have some views on it, since I've put alot of work into this project of mine :p I do legs, back, shoulder and arms as well! I just emphasised the chest workout, as an example of one of my focus-areas.

My body transformation

Aurvana

15

4 yearsAurvana (28): http://forum.simplyshredded.com/cached/b06d7a4e41188608b8ec16e8f834c8c8.jpg

11 yrs transformation

Build46

10

4 yearsgolago (163): @Build46 alot of people think that u cant build muscle after 40 years old and u are the prove they are wrong ! keep on the hard work man great result imo

help I wanna get shredded where do I start

wbjm2012

8

4 yearswbjm2012 (1): Thanks the nice replies boys, ill admit its a lot to take in and I know it wont hapen over night but ill take on board what you peeps say its nice to get the info off the people who have gone through the pain and dietjng cheers fingers crossed in a month or so ill have some positve pics to put on here thanks again

My first powerlifting competition

AarronStenner

12

4 yearsleanr0x (4183): congrats man! strong vids, there would have gone more ;) i am also going for my first meet in march

Bodyfat % estimate? Is it time to bulk?

GrakoHD

8

4 yearsSalokin (877): How many people did you snapchat that picture to? Be honest...all the girlies in your instagram got a copy because it took 20 tries to get that lighting down. Oh, and what everyone else said.

progress in pics 16 years old

dejanzafirev

1

4 yearsdejanzafirev (1): Hi guys, I am working out for a 8 months nearly.I am about 160 lbs approximately, 16 years old, What you think I should exercise more? here are some pictures of me http://forum.simplyshredded.com/cached/b8541347191f231bc24eff3ec321b9f9.jpg http://forum.simplyshredded.com/cached/04a5cc7f0733e737c6dbde80aeea19ba.jpg http://forum.simplyshredded.com/cached/ad07cc269bcef729105c18b718f2f9eb.jpg...

Bodyfat Percentage

jslinjr

5

4 yearsParkerHenry (94): 15-18%

11 mnths progress. Can't wait for the nxt 11

wxfreekj

4

4 yearswxfreekj (157): Thanks @wannabemuscular and @SRorhrbac0808! I feel fckn ahmazing! I still want to cut more. I've never been lean and my hot wife has spent the last 16 years with a fat dude, so I'm going to ride the cut out through the summer at least. In November I went from a really calorie restrictive carb cycling to an iifym approach at a 20% deficit--which actually had me add about 500 calories a day. I've been leaning out but staying at about the same...

Eva's RFL log

Amunet

8

4 yearsAmunet (136): This marks the final day before adding back carbs. Weight here is 125.0. http://forum.simplyshredded.com/cached/4a32c9ed1f9668bc887b87307e57eadd.jpg

My transformation.

Lancexdm

5

4 yearsLancexdm (1): ThAnks! I'm 6 foot 210 pounds in that last picture. I'm 26 years old and been lifting heavy for three years. I stick to 8 - 12 rep range with 30 seconds to 45 seconds rest between sets. I use the nutritionist app to count my macros. I'm registered nurse outside the gym but I also work at Golds in Utah part time as a trainer. I like to stay active. So In the summer I like the boat and be outside! When winter comes around I snowboard.

pr squat 335 for 6

csizemore21

26

4 yearscsizemore21 (799): @ehukai yeah I haven't congenital spondy, currently working on strengthening hamstrings and and Doing alot of extra mobility work

10 weeks out pics 215lb

the1

12

4 yearswannabemuscular (33216): @the1 That last pose... whats that called, "side chest"? Ridiculous bud. Fukkin huge.

Doug Miller Squats

Beans

11

4 yearsBeans (4204): They should have a deadlift off.

Training Log By The One And Only Ocean :)

oceanair

45

4 yearsoceanair (18007): Sorry I haven't been updating. Starting a new log this week on my weekend with updates and all that jazz for the new year.

_RudeCrews Strength Log

_RudeCrew

441

4 years_RudeCrew (15100): Back from the cruise. Ready to get home and get started on the new program. Since this log is almost full, I'm just gonna start a new one right away. Be on the lookout for it tonight.

would u consider this good, 1 year progress

RG90

19

4 yearsRG90 (10): ty brah, appreciate it;)

from 225 fat to 185 skinny, wat do next?

thephenomenon

10

4 yearsAnthonyKim421 (103): I guess I'm going to give a contrary opinion to the rest of the comments here. I think, depending on where your macronutrient intake is and amount of cardio you're doing, you should lean out further. IF food intake is low and cardio is high, then maybe I would slowly ween off doing as much cardio and add food in little by little--but if not then lean out further. When you get to a much leaner state and then begin to go into a phase where you...

progress so far on my bulk

csizemore21

34

4 yearscsizemore21 (799): Weight went down a bit, I think its just fluctuating a bit based on work and carbs sitting at 180. Squats are still rising. Hit 155 for 8 on my last set of military press today, not horrible, but I wanna get that up to about 175x8 on the last set. I upped volume even more bc I'm responding amazingly to it. Still not going heavy at all on horizontal pressing due to shoulder pain. ...

Bulk or cut?

Madmax3

9

4 yearsRawsteel (940): I would do a slow cut, if you are a beginner you will make gains even on a calorie deficit. When i started i was fat and on a colorie deficit for 6 months and i managed to make some decent gaines. And i didn't go slow, i lost ~24 kg during that time.

Spinning my wheels

Snowboard901

2

4 yearsBucky (3871): research programs, set up your macros correctly, lift heavy weights, and stick to the program. rinse and repeat.

A check in.

Dirkenhiemer

8

4 yearsDirkenhiemer (12157): Thank you for the support guys! It means the world to me! 😊 I'm going to weigh myself tomorrow for the first time in lord knows how long. I hope I'm 150 at least. 160 is my goal again. I need to get some of my strength back!

[Progress] My BEAST 4 year transformation

BilHameed

4

4 yearsKansas___Boyyyyy (3358): those giant saunas are the best

Hi Everybody, New to SS, input appreciated

letsgetlean

29

4 yearsletsgetlean (91): Hi guys, thanks so much for the help yesterday. If yall wouldn't mind, I've tried to set up my PPL and would love some Ideas of any changes that may be needed. Legs Squat 5X5 Leg press 4X10 Ham curls 4X10 Calf raises 3X15 Push Flat bench 5X5 Smith ohp 3X5 Close grip bench 3x5 DB lateral raise 3X8 Tricep extension 3X8 Pull Deadlift 5X5 Weighted chin up 5x5 (these will be body weight for time being) BB rows 5X5 DB shrugs 3X8 BB curls 3X8 I'll...

My Journey To The 1000lb Club Part 3

AarronStenner

38

4 yearsAarronStenner (10990): @MMB cheers man, make sure you smash that 400lb mark

Why do I have V shape lines in waist?

Ocram95

27

4 yearsswollenscott (571): http://forum.simplyshredded.com/cached/7cc82241056e73fed5f7476eecfd5fff.jpg

My Calisthenics training's youtube channel !

Tano

1

4 yearsTano (1): _Hey guys I want to show you my new channel where I am uploading new videos about my routine, bodyweight training, street workout, training skills and so on.. I've already uploaded training's videos of : One arm pull up, planche, ted, pull ups, push ups, dips, hefesto.. I'm going to upload also scapula workout, my warm up, leg training, stretching routine, and so on.. This is my channel: http://youtube.com/user/itasw This is my...

Finally big 400, 2.5 times bodyweight bench!

Cannonball

22

4 yearsCannonball (6283): thanks guys :) kickin; it's obviously no longer a sandwich kitchen ;) hit 2.5 times bodyweight a few days before 4 years after my first 2 times bodyweight, so maybe in 4 years ill do a triple? ;)

Who Am I? My Transformation, 19 years old

stopmiring

13

4 yearsWinnersNeverQuit (10311): @TyrannosaurusFlex think cannon is trolling. ..

20 month transformation

Samwaite23

15

4 yearsoceanair (18007): Nice job. You've def made gainz. Keep it up!

End of 5 month bulk, into 3.5 weeks of cut

darklight79

26

4 yearsnino27 (1): So you can bench 2x your bodyweight ?

What's my bodyfat %?

Ocram95

8

4 yearsBeastmode1607 (88): 13% probably. Btw you could have worn boxers to hide that 2" monster lmao

Should i bulk or cut some fat first

obogdan23

7

4 yearsBeastmode1607 (88): @obogdan23 cut to 12% then bulk is what I say, I wouldn't go above 16-17%

Deadlift 500 pounds for 6 reps (Rep. PR)

SSJ3FinalFlash

8

4 yearsSSJ3FinalFlash (283): Thanks guys! Appreciate it. I'm competing in a meet next March so hopefully I can hit a 600 there.

Need to get back into lifting

ThatTeenThatLifts

8

4 yearsOatsandHoes (1): STRONGLIFTS!!!!!!!!!! ...and this --> 5 cups oats 4 cups milk 4 protein scoops = 2700 calories 470 carbs 180+protein & all the fat you need. When you wake up and your blender is dry, throw in the oats Blend them to a powder, throw in milk and protein. Divide into 3 or 4 small cups and chug thru the day. Then just eat whatever you want, which won't be much. We have the same body type. With oats you will grow fast but...

Intro, progress pics, gen advice, & Est BF%

wxfreekj

8

4 yearswxfreekj (157): Thanks @ParkerHenry! I'm working hard!

Lifting srs for 7 months natty my results

eddyserb

27

4 yearsoceanair (18007): Lol at the comments. Nice gainz dude. Keep up the good work and stay consistent. Also, you need a pic of the wheels.

arms a quarter shy of 18 any tips

csizemore21

85

4 yearsTrev182 (14986): Keep on trucking, EK gave good advice!

4 months / bulk / PROGRESS PICS / Stronglift

nino27

9

4 yearsBeans (4204): @nino27 Hard to be exact because I don't really keep track of my strength personal records, but after an 8 week cut I was probably in the ballpark of having added 10 lb to my bench at 5 reps, 10 lb to my squat at 5 reps, and 15 lb to my deadlift 1rm. Those would be for my all time lifts. I started really low so that I could actually make the 5 and 10 lb progressions every workout. Probably by week 5 or 6 I started having trouble hitting all the...

My Progress In 10 Weeks!

ShreddedSumo

10

4 yearsShreddedSumo (10): Streanght hasn't increased that much but a bit as expected, weight difference is about 11/12 lbs.. Killer chest man got some silver back gorilla action going on there!!

Road to aesthetics

goHARD

8

4 yearsTrev182 (14986): I see a very LOOOOOOONNNNNNNGGGGGGG road infront of you young padawan.

Pound for Pound: Cardinal's Log

cardinal

500

4 yearsFiremanSi (42382): THIS LOGS DONE.

My progress: 16-17 months

stranger

7

4 yearsTrev182 (14986): Good work

Military Press 105 Kilo !!!

halilpower

4

4 yearsFiremanSi (42382): @halilpower How did u find ur sweet spot with ur grip width on OHP ??

PHAT LOG Time To Get Serious

BarbellBOB

27

4 yearsBarbellBOB (31): Demotivating that no one follows my log Lol. Will transfer log to phone.

4 month first bulkin ever, Evolution..

TaylerD

10

4 yearstwreck7 (19): you need to track your diet brother. at least count total calories and total protein. thats what i recommend to beginners. telling them to count all macros could be overwhelming i definitely understand that.

Hi, it's me again.

Dirkenhiemer

14

4 yearscardinal (6175): Hi Dirk. Keep on the grind man. And remember, I know no one who regretted working hard and killing it in school. I know a lot of people who regret the opposite. Keep it real man.

dat update doe

bkoguy07

2

4 yearsFiremanSi (42382): Ur in great nic man fair play to ya.

started lifting critique Minimalist routine

Zahl

22

4 yearspandasashi (3859): ur overthinking the shit out of everything. you haven't been lifting long enough to develop any significant imbalances. stop trying to find all these little 'injuries' you think you have and why you have them and just lift. that's a terrible routine, look up 5X5 and follow that

Norfit 2014??!

NorIda

29

4 yearsNorIda (46954): Haha. So. Many. Lols.

Bulk, maintain, or cut

dserious111

19

4 yearsbilldang (4): looks good

Pathetic to Aesthetic

NaturalBrawn

72

4 yearsNaturalBrawn (199): https://www.youtube.com/watch?v=B3McmtVZKAo Results do the talking http://i19.photobucket.com/albums/b184/bbchamp/macrothumb_zpsfaa40631.jpg Setting macros for a slight defecit, probably about as useful as a chocolate tea pot in the winter but worth thinking about for those that are cutting or thinking about the new year. It winds me up that people are charging up to $200 to produce people's macros and 90% of the time its just the...

To cut or not to cut...

ilifthard

14

4 yearsilifthard (3241): Aight brothers! Got you!

Confused,keep bulking,or start cutting(PIC)

dinuman22

46

4 yearsRawsteel (940): Depends on how much muscle you have under that fat, but the lower you go the longer you can clean bulk. I've been sticking within 8-14% for the last ~3 years, aiming to gain 0,5-0,8 kg a month and when i can't see my third row of abs when flexing i cut for 6-8 weeks. And remember, the more fat you have on your body the worse the fat/muscle ratio will be of the weight you gain.

My gf @misskelseysmith competed yesterday

the1

20

4 yearsthe1 (33846): ^^ haha wasn't worth posting honestly, I still remember him writing that but it didn't phase me then and it still doesn't :P

Rate my progress.

bodybuilding94

9

4 yearsGrizzlyBerg (9214): There are more pics of doughnuts than there are of his legs

leangains lifestyle

leanr0x

43

4 yearsleanr0x (4183): since i am not following the leangains principles i gonna close this and reopen a new log. /closed

Olympus Training Log

OlympusSculpted

53

4 yearssimply_michael (424): Listen to the bros on this board they do wonders for free I am in debt to them

Beginning of lean muscle build (hopefully)

CorrinaC

42

4 yearsFiremanSi (42382): Hard to judge when the photos arent side by side.. but ur obviously working hard.

photo added. need your advice mates.

GhussTheOne

13

4 yearsFrostshock (13324): Because anything you buy could easily be fit into your diet via food - it will also be MUCH cheaper and save your wallet some grief. If you're fine with spending loads of money on useless things then that's fine and we can suggest brands but at a logical stand point we are just telling you what will for sure work. If you want to bulk and gain muscle, you simply need a caloric surplus - science at its best. If you want to gain muscle AND lose...

For oceanair's eyes only

Danimal_88

4

4 yearsoceanair (18007): @Danimal_88 Looove it! And, that's hot 😉 😍

8 Months Body Transformation "Skinny"

eob717

4

4 yearsSOLARSUPLEX (8314): So dem legs doe

Grizzly Gets Stronger Than A Bear

GrizzlyBerg

500

4 yearslolssons (1249): Daaaaaaamn good, THE END! PS: nice log i have been following alot even tho just lurking. Feels like you have been getting stronger every week. looking forward for you next log!

Zyzzst is getting zyzzsty

Zyzzst

22

4 yearsZyzzst (4486): @darklight79 been doing high volume for most of my lifting career, especially with heavy weights. I believe that it benefits me being a natural lifter because sometimes the pump just doesnt get it done for me haha

Deadlift higher rep, critique please

darklight79

5

4 yearsdarklight79 (3088): Heh... in this case short 5'8" Asian ftw.

16 Years Old

ceZera

5

4 yearsDEXchidera (616): I think its a progress thread or something. He isn't English so we can forgive him for the confusing posts. Welcome to the forums, please introduce yourself before posting progress updates

4real's back

4real

8

4 years4real (3319): Hopefully a long bulk is due soon enough!

Great things have small beginnings

Phoenix9369

5

4 yearsPhoenix9369 (4): Thanks!

my chest is going wrong need advice

versus222

15

4 yearsbslo (262): @Hamersmash Lol this actually a forum dominated by mostly powerlifting/strength routines so you obviously have no idea wtf your talking about.

*He on that Snickers diet* - Alex Muller Log

alexmuller

33

4 yearsBlobs5 (1): Keep it up

younh AG new GAINS!!!!!

ambitiongainer

8

4 yearsmikew (11493): @ambitiongainer measure your waist and shoulders with a measuring tape and then compute your Waist/Shoulder ratio. For guys, they say the ideal Waist-to-Shoulders ratio is 0.6.

Doug miller

SRorhrbac0808

80

4 yearseventheodds1 (5644): I want whatever drug you are on. I love icecreamfitness.

Instagram

TC1128

33

4 yearsoceanair (18007): @Zyzzst no, i'm not biased. steve deserved top 5 for sure. def not 1st or 2nd though. i know that sadik has a much better physique and posing. steve is an aesthetic dude. so anything less than 5th place would be wrong. i do agree that mark anthony looked like shit when he won, and honestly, i don't think he belongs up there.

@Alex Muller

SRorhrbac0808

56

4 yearsOlympusSculpted (571): we are brothers in this lyfe (srs)

Please, estimate my BF.

oolong

23

4 yearsoolong (4): So slow bulk, here I come! I'll leave some report in a few months for sure. No more cutting! :D This is gonna be great! Thank you all, wish me luck!

This is simply shredded :)))

Andy

23

4 yearsDEXchidera (616): ^^^^^ loooool...

Click UR heels n U'LL get SWOLE-LOG OF PEACE

Kansas___Boyyyyy

19

4 yearsKansas___Boyyyyy (3358): Back Bent over Rows 5 working sets of 115 x8 Underhand Lat pulldowns 4 sets of 90 x8 Seated Low Rows 4 sets of 100 x8 Biceps Standing Barbell Curls 4 sets of 85 x8 Seated One hand Machine preacher Curls 4 sets of 65 x6 each Dumbbell Hammer Curls 4 sets of 35 x8 Arnolds/21s 2 sets of 55 Legs High Bar Squat 4 Working sets of 185 x8 Leg Press 1s: 200x8, 2s:380x8, 3s: 470x8, 4s: 560x8, 5s: 270x5 Leg Extensions 3 Sets of 50x8 Super light...

18month transformation

harryhoughton

9

4 yearsSRorhrbac0808 (47098): Open thread to view post.

This picture is beautiful.

OlympusSculpted

95

4 yearsoceanair (18007): @Bucky exactly.

back by bodyweight

harryhoughton

9

4 yearsKansas___Boyyyyy (3358): soz m8

New here, just saying hello.

Staygolden

11

4 yearsGrizzlyBerg (9214): bitches love sosa https://www.youtube.com/watch?v=YWyHZNBz6FE

3 Year Transformation Update

Davfitness

10

4 yearsDavfitness (1): Thanks! Yeah im competing in 7 weeks time, currently 3 weeks into my prep.

Awesome trnasformation (17 to 19)

SanSwan

22

4 yearsSanSwan (1): Salut MMB , merci d'avori prit le temps de donner ton avis :) Je suis qu'a un an et demi de muscu en faisant bulk mais pas trop non plus , j'up un peu ma dej mais pas trop (250kcal/sem) parce qu'étant en STAPS non seulement prendre du poids c'est dur (bcp de cardio) mais etre trop lourd pour des sports tel que bad (qui est ma spé) c'est foncé droit dans le mur ^^

Feeling ill, contest prep 7 weeks 2 days

Davfitness

27

4 yearsDavfitness (1): thanks craig! Yeah true, obliques have the same shape! Your lower chest is definitely on point how-ever, i have quite a long body so struggle to grow the lower part of my pectorials. The only issue i have is i used to be anorexic, and my body type it's very hard to get width in my arms, so from the front they dont look as big as they do from the sides, quite irritating really. Any advice on building width?

Hola

coolguy1993

12

4 yearsBeans (4204): Yo I remember your old log, sick progress man. And congrats on the Masters and job.

Darklight's Powerbuilding Log

darklight79

151

4 years_RudeCrew (15100): Sorry to hear that about your family member! I hope they get better soon!

Danimal 3weeks out update pic

Danimal_88

25

4 yearsoceanair (18007): shredded as fuark. good luck! you got this.

Vlog 1 - let it burn shoulders!

Jealster

6

4 yearsdarklight79 (3088): http://www.youtube.com/watch?v=SMWi7CLoZ2Q

Back Update

NewGuy12

4

4 yearsmikew (11493): Nice job. I remember that 1st thread. Yeah you were talking crazy.

AG: Road to Physique of Greatness LOG

ambitiongainer

24

4 yearsambitiongainer (391): @brian12 you know I never done clean and press before, wonder if my body would like it, I probably give it a try, I definitely need to work on my rear delts some more so im start focusing on it, probably drop some in after I do either chest or back workouts, thanks for the feed back bro, definitely gonna try some of those, especially the snatch grip high pulls, think I would like that the most My favorites are: Standing Dumbbell Press Prone...

deadlift and squat tehnique

golago

26

4 yearsMMB (3616): I personally don't like the way you lockout at deadlifts. Leaning backwards like you do can cause too much back hyperextension with that much load we put on ourselves when deadlifting. Maybe I'm wrong on this but when I use my glutes to lockout anyway I don't need to do that with my back and it makes you stay super straight over your gravity center. As for the squats, like everybody said.. Too fast, I used to do the same but @wannabemuscular...

The GAINZZ only LOG (and BROTALK TOO)

varunj17

18

4 yearsvarunj17 (498): my question is.. i enetered my maxes Squat: 110 kg Bench: 90 kg Deadlift: 130 kg At the end of week 6, based on i completed 2 reps with the weight in week 5 which is 107.5, it gives me anew 1RM of 110.725, an increase of 0.725 kgs...for bench an increase of 0.125 kgs..does that sound alright?? http://forum.simplyshredded.com/cached/064bdd4f59514cfb5fc8601ea284e294.png

Old Video I found LOL

SRorhrbac0808

19

4 yearsBucky (3871): ^ your lack of stature is annoying as fuck. wtf why not? if you can take a pic why can't you snapchat video?

4 Year Transformation

Jordan

4

4 yearsJordan (241): @AarronStenner Thank you! @Highdeas Thank you and recently I've seen a lot of discussions on it. It's always the people that have barely been lifting a year and don't take time to invest into learning about the body or focus on proper meal prep... http://forum.simplyshredded.com/cached/0347e48c951b0be0d7cccbccd1b2c4cc.png

Morning pic, extra Juicy (~7wks out)

Danimal_88

15

4 yearsbslo (262): Looking peeled man. Nice work!

I thought this lift was threadworthy

the1

18

4 years_RudeCrew (15100): @eventheodds1 hahahaha

Cutting log Gacheru till 10/12%

Gacheru

68

4 yearsGacheru (34): http://psi.pgtb.me/QRxCq1 Guys please vote on Jon West. Buddy of me and it would really mean a lot to him. As you read his discription you see he truly wants to help people. Thanks, means a lot to me.

Trev. - Mission Improbable Log Pt.2

Trev182

500

4 yearsTrev182 (14986): Don't have a time frame. A lot of work to go in before I hit near that. Not worrying myself with stuff like that too much at the minute, just want to get stronger and bigger!

18 yo 180 Kilo 397lbs Benchpress

halilpower

5

4 yearsmikew (11493): Amazing job for 18 y.o.! Would love to see a tighter body and a legit pause but impressive any way you slice it. What about your other lifts?

S O L A R S U P L E X /♥/♥/ P H A T

SOLARSUPLEX

15

4 yearsSOLARSUPLEX (8314): Weight started going up! Havent been posting my sheets every day, but im still tracking them. My rest days are somewhat random, so im trying to back in the swing of everything. Power Legs today. http://forum.simplyshredded.com/cached/f01d0f873083991d76d1f1aac526bcf6.png http://forum.simplyshredded.com/cached/338e8cc471c1c775ab935c8cee1268df.png

ON DAT FUREVER BULK

mattd534

221

4 yearsmattd534 (3208): yes sir @MMB

*Official Progress/Transform Log of Gains*

SSJ3FinalFlash

10

4 yearsGrizzlyBerg (9214): in for this bud

2 Years Evolution

Nic0tin

19

4 yearsNic0tin (13): Ok I'm back with my "Training Log": Age: 26 Height: 1.80m Weight: 73kg Body fat% (Optional): Under 10% Bench: 115kg top 1 solo push / 100kg 6-8 reps Squat: 115kg 10 reps Deadlift: 100kg 4 series (didnt made a max) Experience Level: 2 years Goals: Modeling and maybe some competitions later. My training program: Monday: Back - 5-6 workouts 4 series each Tuesday: Chest - 5-6 workouts 4 series each Wendsday: Legs &...

Juicy Progress Pic

_RudeCrew

3

4 yearsBeans (4204): Not gonna lie, traps are probably my favorite muscle to get a pump in haha.

Tiny waste

SRorhrbac0808

15

4 yearsthe1 (33846): Open thread to view post.

Duke is cutting...

Dukenhiemer

225

4 yearsDukenhiemer (23938): Yes Fireman, I gotta get some school shit figured out first, but that is definitely on the to do list. @eventheodds1 that's what happens when I weigh 154 😬 On the do list. Lol.

Transformation Story/Interview

KalletSc

3

4 yearsBeans (4204): Is that your actual workout plan? You do legs after shoulders on the same day?

Should my girlfriend cut?

Pawzup

8

4 yearsErickFromOmaha (4195): My girlfriend had the implant and didnt get periods it is normal. But for ttht you might want to check with the ob like stated

3 month HIIT and proper diet progress log

lnpcre

16

4 yearslnpcre (1): @solarsuplex Ill def stick around and contribute when I know what im talking about. @darklight79 ya man, its addiction

juicy morning pic (selfie)

c3pOMG

11

4 yearseventheodds1 (5644): Monkey see monkey do.

31 years difference in physique photos

goginski

15

4 yearsgoginski (58): @wannabemuscular so many benefits like longevity for one. Gets rid of toxins in your body thereby reducing cancer risks, lowers blood pressure to name a few. I do mine for 16 hours a day religiously. Even on non workout days. Breakfast is the most important meal of the day? Not necessarily. You still have plenty of energy from your meal the night before. My workouts never suffer from low energy doing IF.

CUTTING: 3 MONTHS +

ilifthard

34

4 yearsSRorhrbac0808 (47098): ^damn son!

Darth Physique,Zizz,Jeff Seid,Lazor Angelov

NathanSonders45

151

4 yearsghay (1): I don't see why genetics at being brought up you can't change them so get on with it work hard and be proud of what you achieve And everyone on size everyone starts somewhere doesn't mater if you 150lbs or 250 and as round as you are wide, if someone's working to get better support them

Hope everyone is doing well.

shannowman

26

4 yearsSRorhrbac0808 (47098): Muller was getting ready for a contest. Dude stayed shredded as fuck in the off season. Unfortunately he didn't get the chance to compete and idk if he ever will be able to again. This is just from what he has told people on Instagram and shit. Idk anything other then that. But the kid looks hella jacked and shredded. I don't understand genetics hahaha. Anyway... OP- you look faurkin jacked and diced man!!! Good physique dood. Hope you come...

Juicy Morning Pic 9.5/11.5 weeks out

Danimal_88

24

4 yearsoceanair (18007): @Danimal_88 well it definitely shows that you've put in the work. good job :) haha i'm sure your calves look great too.

4 Year Fitness transformation.

KalletSc

21

4 yearsKalletSc (607): @Trev, oh yeah I know that's the only pic I have of hitting that weight. It looks bad but I swear my last time doing 5 plates was cleaner. I always appreciate the form checks though. Currently working more on squats to increase quad mass and get stronger. I've switched more to sumo deads...so far it's been rough lol.

440lb Bench at 216lb

Prometheus

19

4 yearsjonrivs49 (3001): @JordanWFitness. Great lift. Strong!!!

dex update

Dexdbest

9

4 yearsDexdbest (4792): I'll ask her if she digs irish guys ... Lol

Juicy afternoon pic

OlympusSculpted

26

4 yearsOlympusSculpted (571): chocolate chip or no bake ?

Cutting & EXTREMELY ACTIVE tips PLEASE

queenquebec

39

4 yearsTimmothyGen (1780): Think she meant.... HIIT

SS Members ARM SHOT *pics

ilifthard

25

4 yearsWbauman (952): Old man still grinding it out. http://i9.photobucket.com/albums/a51/ffr3247/Mobile%20Uploads/2014-07/19CBE100-C0E5-4768-AC66-DEA5BD2B19E6_zpszeeno3wj.jpg

My transformation from fat to fit!

puimuri

2

4 yearsRawn (1338): i like your shorts. they remind me of goku

Should I do men's physique or bodybuilding?

Steverogers

49

5 yearseknight (58105): If it was me, I'd try to find a show that's not NPC sponsored then. -3X

My 2 year transformation

apiis

31

5 yearsapiis (7): http://forum.simplyshredded.com/cached/74e7f2aa20c30c63b763d27a1e2379c4.jpg

New to SS! Cutting progress, need advice

obby1g

9

5 yearsobby1g (16): Forsure I'll definitely get going on that then.

Bulking.

Junior300_

8

5 yearsSOLARSUPLEX (8314): You also mentioned cardio. If you are doing that while bulking then you need to eat extra to compensate for that.

The Evolution of my Back

alkudari23

6

5 yearswannabemuscular (33216): @alkudari23 I'm just messing with you dude. Nice work.

New PRs on deadlifts, SLDL's. Thanks SS

darklight79

8

5 yearsdarklight79 (3088): @FiremanSi and @MMB , you know what? Very true. I think I may have to start incorporating heavy rack pulls into my routine. I "don't" think I would need deficit deads as I've never really had a problem at the bottom half of the lift, just with the locking out phase due to the surgery sites. I'm on a modified PHAT program. @brian12 Thanks man. I really want to hit back my old max of 515 years ago. Seems the deload I did last week...

To Oceanair with Love

Danimal_88

6

5 yearsFiremanSi (42382): @NorIda haha dat Fap Vain Doe !!

2 year transformation

devriend

4

5 yearsFrostshock (13324): Congrats on the weight loss dude, I agree with the posts above. As a guy who got sent to fat camp twice, i know the feel of not wanting to chub up again but if you learn to manage your macros it makes cutting and bulking ridiculously easy. I would bulk for 6 months+ easily at 3000+ calories per day with only gaining a nominal amount of fat, and by fat gain I only mean enough to prevent definition in my bigger muscles, never a ponch or enough...

Yearly update

Flippo4

6

5 yearsoceanair (18007): nice

Anything is possible - Story of my injuries

Jordan

8

5 yearsfuba141 (10): @Jordan inspiring indeed. You're a good source of motivation for many people!

10 month progress

jayc0

9

5 yearsfuba141 (10): @jayc0 I know what u mean, it might seem slow but believe me your making progress.

Transformation thoughts

OlympusSculpted

29

5 yearsfuba141 (10): regardless of what's been said, a progress is a PROGRESS. Keep up the good work! Post your update pics in the future I wanna see your journey.

NEED HELP FOR BACK DEVELOPMENT

alkudari23

7

5 yearsfuba141 (10): For advance level in lower back hyperextensions try holding some weights.

Starting my cut.

Mattdunn

33

5 yearseknight (58105): I agree with the glutamine statement above. Keep your receipt on it and use that cash for food. -3X

Couple Progress Pics from My 1st Cut

ezvmoneybeast

46

5 yearsfuba141 (10): @ezvmoneybeast your the same height as me and I've been having trouble getting past 75. Looking good by the way!

Do You Even Llama?

coolguy1993

142

5 yearsoceanair (18007): hope you feel better hun!

Help.. Loose skin or fat?

XHC

26

5 yearsXHC (7): Thanks a lot you guys :D

cut or bulk?

Edzer

7

5 yearsEdzer (1): @brian12 thanks ill keep bulking until like 80kg then and should can i drop to a low bodyfat once i hit 80+kg? talking bout 8%

Bulk or Cut? Need advice

djg08

5

5 yearsFrostshock (13324): @djg08 I usually aim for the same amount, for my next lean bulk I'll probably soon for 1 lb/month just because I want to work on my metabolic capacity but again - everyone's got different goals. I think you look leanas hell but if you don't like for your body looks then a tiny mini cut for a couple of months at a small deficit could bring your confidence up and give you summer abs Also water retention can be a monster, I had it for sure, cut...

2.1x Bodyweight Deadlift

Kfit90

5

5 yearskickinchicken (8551): Do you have any vids over a 500lb pull?

How to get bulk and lean chest?

Dezali85

9

5 yearsDezali85 (1): @Xxlean..yes,i'm always go to gym 4 to 5 times a week.however,i dont have gym buddy,what i did just follow my schedule for workout.

Birthday Week PR's

teewhat

34

5 yearsmattd534 (3208): @teewhat ;)

please estimate bf%

nbd23

20

5 yearsnbd23 (10): @trev182 your right man i just have never known you always hear people say if you can see abs you must be around 10% so i have always assumed im around 10%. and i do go by the mirror normally just wanted a general idea hence my first post being about it. and thanks for the compliment

Beast Mode | Log | PHD4

nine0seven

85

5 yearsFiremanSi (42382): Looking lean bro.

im 15 years old

tristantalpas

15

5 yearsParkerHenry (94): Im 19

im 15 need honest opinions

tristantalpas

31

5 yearsjja0016 (829): strong arm. you look older than 15. nice shirt. clean sink.

ONWARD, TO GLORY

Cannonball

110

5 yearsCannonball (6283): got bored with keeping a log, just quick update: hit 130x11@9.5 as well as 150x1 paused @8. 69.8 kg bw now starting another program with squat, weighted walk, kettlebellswings, abs and stretch every day. bench 3x a week, back and biceps 3x a week.

After 8 months of traveling

shockingfit

5

5 yearsshockingfit (334): @mikew when I try to upload it is as if it's finished but the page doesn't reload to show the picture and nothing happens, it's just stuck after the upload. I've tried Chrome, Firefox and IE.

Why you started?

alkudari23

31

5 yearsBeans (4204): On a related note, I always loved this story from Henry Rollins about weightlifting. http://www.oldtimestrongman.com/strength-articles/iron-henry-rollins It doesn't really apply to how I started training, but I can relate to his outlook on the hobby in general.

Snapchat

Scotian

30

5 yearsezvmoneybeast (1348): O____O*

100% natty epic crazy transformation pic!

ajones46

13

5 yearsezvmoneybeast (1348): Fake... typical increase in facial hair... side effect of TRT usage.. not natty not mirin steroid abuse 24/7

Juicy morning pic

OlympusSculpted

112

5 yearsOlympusSculpted (571): srs or not srs

Juicy midday biceps picture

Elminister

3

5 years_RudeCrew (15100): That was rude dad

Juicy Morning Pic Round 2

Danimal_88

41

5 yearsOlympusSculpted (571): i think hes cool

Motivation was Bruce lee

shannonlee

10

5 yearsRawn (1338): why not push yourself and try out some calisthenics. I imagine you would have a good core strength already

Xxleans rise to the top.

Xxlean

57

5 yearsXxlean (1990): @Danimal_88 Thanks danimal, i could probably do without the pre workouts, but the majority of what i have is protein. I don't think its that outrageous, and I wouldn't call it waste. Actually got the 2 wheybolics and the gaspari for cheap. They were half off at GNC because they were 3 months from expiring. I go there quite a bit and look for them orange stickers. So in reality I didnt spend an arm and a leg for this stuff.

Bf??

AMSisme92

7

5 yearsBeans (4204): Body fat % is almost a useless number. Would you feel any different if everyone said you were 5%? You won't get fat if you transition nice and slowly into a caloric surplus, but at this point it doesn't look like you have enough muscle to look really lean. Put some good effort into bulking properly, and you'll like the outcome.

Logie_Bears Quest For an IFPA Pro Card

Logie_bear

11

5 yearsScotian (9922): You have an awesome physique brotha, congrats on the overall and good luck on the next show

A Scion of Iron- Shannowman Log.

shannowman

81

5 yearstamere01 (7126): Holy Sh*t that's an insane squat. In for that vid. Out of curiosity what is your total over the big 3?

9 months progress pic

golagola

40

5 yearsgolagola (307): @stingray72 When I was following on the number of calories I got a lot of fat in the last 4 months i made a change and started to listan to my body I got very clean bulk with it I ate six meals a day (just because that's how I'm comfortable) and had exactly the amount of protein and fat that I needs it is about 1 gram per pound and 70 grams of fat , About carbohydrates eaten by how my body felt, i mean if I was hungry at the same time I...

SWEcut chapter.2

Jackiechan

1

5 yearsJackiechan (4): Hi shredders! So, l've been away from this board for over a year. Last year I started a thread where I was starting a cut. Unfortunately I totally forgot about updates. Now im very motivated of showing you guys how me and my training looks like. Since my last thread got archived, I will just copy/paste what was in it. This is what I started with last year; "Hi! First thread from me; Im 22yo from Sweden. I have been...

Cut or bulk

AMSisme92

11

5 yearsEat2Trainn247 (2557): Good to hear. Best of luck!

A recent personal best! MOTIVATION!

ThePuremass

8

5 yearsTrev182 (14986): Good work dude! Stick around.

Beast Trev - Mission improbable log!

Trev182

500

5 yearsTrev182 (14986): That's what I mean, find it hard to stay tight!!! Thread. Over.

my recent pics

Hardox

9

5 yearsIrishGymSheep (10554): Austria is my favorite country I have ever been to. I love that place. Good people, good weather, good wine, great food, alpine tubing, outdoor heated pools with snow falling it's the nuts.

Transformation Progress! 3 months...

ShreddedFz7

61

5 yearsIrishGymSheep (10554): We call the country folk here boggers, culchies and muckers.

Path to being Herculean!

varunj17

26

5 yearsvarunj17 (498): Week 3 Day 1: Upper Power 1. Weighted pullups: with 10 kg plates 5 X 5,5,4,4,3 2. Weighted Dips: 5X 5,5,4,3,3 with 10 kg plates 3. Dumbell Bench Peess: 4X5( 27.5, 27.5, 30,30) 4. Standing Behind the Neck Press: 4X 4,4,3,3( 42.5,45,45,50) 5. Barbell Bent row: 5X5( 65, 65, 70, 70) 6. Cambered Bar curls: 3X10,8,6 7. Skull Crushers: 3X 8,6,6 DAY 2: SQUAT DAY 1. Barbell Squats: 5X5,5,5,4,3( 85,90,95,100,105) 2....

Bumped into Steve cook at the gym

Hamer93

28

5 yearsTimmothyGen (1780): Wtf wow. I wish I could go to body power and go to the gym shark and LoA section. Nice man

Should I keep cutting

Jps5296

10

5 yearscomp (19): I'd say keep cutting a bit more. You already have quality mass on your frame so cutting a bit more won't hurt to do. Best of luck!

Strong Prep Finish

SRorhrbac0808

43

5 yearsDanimal_88 (9757): Hey Rohr its tough to hear that you are passing up on competing this year, but if it isnt the time it isnt the time. I just have a few pointers for this offseason to make next time easier. 1) don't bulk over 200 lbs. You are most likely going to compete in the 160-170's so I wouldnt get any heavier than 200. 2) If you do get up to 200 then I would aim for a 32-36 week cut. This will give you plenty of time to lose the fat without having to...

What is my bodyfat %?

dontevenliftbra

6

5 yearsCherokeeDoc (13): yeah i'd say around 20%.

Natural Bodybuilder Andrew Pardue's Log

SeahawkMuscle

228

5 yearsGrizzlyBerg (9214): @SeahawkMuscle pleasure meeting you today

Random workout log

smith96

6

5 yearssmith96 (16): 5-15-2014 Lower Squat 190x6 190x6 190x6 Deadlift 225x6 225x6 Lunge 40x8 40x8 40x6 Lying leg curl 95x8 100x8 100x8 Calve raise 165x12 165x12 165x12 Will plan on upping weight on squats and deadlifts. Off day tomorrow. Push on Saturday.

What to do?

Charl

7

5 yearsCharl (115): Thanks for the help!

Bachinator Updates!

SRorhrbac0808

374

5 yearsSRorhrbac0808 (47098): ^wise words my friend! And today was a good day so I'm one step closer to achieving my goals. Checking your vid out now!

16 YO transformation

DR17Fitness

10

5 yearsKansas___Boyyyyy (3358): were gonna go old school on this one. Get an avi

My 3.5 year transformation

aye_smitty

63

5 yearsFiremanSi (42382): Haha.. i was wondering did anyone get that. :)

My progress so far...

MissEmily

144

5 yearsTimmothyGen (1780): legit i have no clue what happened....... nice pics doe :)

My Weightloss Journey

ntorin

11

5 yearsntorin (28): Thank you, guys! :) I will! This is a lifelong commitment. When I see how rewarding it is it's absolutely worth it! I can't wait to see where I'm at one year from now. :) Have a nice weekend!

comparison back

ginolarosa

14

5 yearspandasashi (3859): right lifts, left doesnt

Peak week for Denver 12th show

LVjack

35

5 yearsthe1 (33846): just saw a pic of you in the photo gallery with Ingrid Romero, how awesome is it seeing her in the gym LOL...

Phoenix's First Bulk Training Log

IronPhoenix

55

5 yearsErickFromOmaha (4195): Hows the bulking going?

lower body fat percentage, please help!

evymk

23

5 yearsGStarRaw (1441): wait bucky 1$ for 16oz ? Its bloody 4.50 - 6 bucks over here.

What Bodyfat am I now?

newguy298

16

5 yearschriselkins (1597): 18% -3 to +5% variance

New in forum, i'm french athlete

fitnessmith

20

5 yearsfitnessmith (10): Thank you :)

After 13 months of hard work(WARNING)

SikiiD

20

5 yearsTrev182 (14986): Open thread to view post.

Before & after 8 months apart.

jayc0

7

5 yearsillwill (331): Strong work! Keep at it!

JordanWFitness' Contest Preparation Log

Prometheus

108

5 yearsthe1 (33846): awesome brother, looked great.

Skinnyfat cutting need advice. Help brahs!

abbehardy

20

5 yearsT1no1 (478): thanks haha :p Hate to break it to you, but by the way you look right now and the current calories you're on (1950) you are going to starve yourself just to get a sixpack. This will fuck up your metabolism big time, because just like @Frostshock said you'll stop tweaking your macro's but will start doing cardio and have to increase it in order to keep losing weight. This will put you back to an unhealthy deficit probably even lower than...

One Week Out From First Show Pics

Prometheus

16

5 yearsLVjack (2749): Good luck! You're looking great.

Cutting.

ilifthard

83

5 yearsilifthard (3241): Eh... I've been ill for 4 days already, I'm feeling much better though. Due to the illness I had to increase the kcals, and of course, I wasn't going to the gym too while being ill. Going to train tomorrow! :beer:

Cliff Wilson's Offseason Adventures

pureintensity

36

5 yearspureintensity (31): Thanks man! For Brandon's bench, I consider that pretty impressive considering he is natural and only 22. In my experience with clients over the years I've probably only seen a handful of bodybuilders that age put up 295x3 for 5 sets. Powerlifters are a different story of course as that is much more common.

Path to Redemption

Cannonball

500

5 yearsCannonball (6283): kind of crazy, i've had that goal for soooo long and did it today without knowing. lol! guess that's a good end to this log as it is now full

Hate Cardio

Johanna

61

5 yearseknight (58105): @Gymtiger and what about the numerous other pieces of inaccurate info? Serious question- where do you acquire your nutrition and fitness knowledge? -3X

FINAL LOG - KRIZTUFF

KRIZTUFF

76

5 yearsKRIZTUFF (430): Hi guys! So it's been a while since I've updated. Anyway, everything is going very smooth. Leaning down a bit for the summer! I thought this was a pretty cool picture so I'm gonna post it: https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-frc1/t1.0-9/10173764_10152074557857483_141684561_n.jpg So today, I went to FIBO with @Maarten. It's one of the biggest fitness / bodybuilding expos in Europe. Drove over 200 km just to get there. But as...

Do I have good body genetics?

oliv3rhm

28

5 yearsKansas___Boyyyyy (3358): that would depend on if he had good technique or not

bodyfat %

Gstring

15

5 yearsJezza_91 (1315): Im bona be honest the camera quality isn't great and really isn't doing you justice. Id say at saying 11/12% looking good though bro :)

Trevs cutting, like a knife through butter!

Trev182

500

5 yearsFiremanSi (42382): OVA MUTHA FUCKAAAAAAAAAAAAAAAAAAAA !!! :)

Chestbrah WTF?

TimmothyGen

12

5 yearsKansas___Boyyyyy (3358): chestbrah is no zyzz and will do anything to get 1% of the followers his brother did. dude tries to profit from his dead brother... Anyways as stated the jump to your elbow from this juiced up douche was astounding

Some early pics from my competition

the1

26

5 yearsoceanair (18007): @the1 don't forget the little people like ocean when you get your pro card. i feel like i've said that before lol. but ya, you better not ;)

Van4stan91 Cut Log

Van4stan91

27

5 yearsVan4stan91 (1): So Calories are back up to 2400. Did 20 minutes of light cardio yesterday . 20 mins at 5. Today was Upper day. Flat Bench - 3 x 5 @205 Rows - 3 x 6 @185 Shoulder press - 3 x 6 @115 Dips 3 x 10 @25 (belt) Pull ups 3 x 12 @BW BB Curls 3 x 8 @80 Shoulder (front+side) raise 3 x 10 @15

My body transformation for 4 months

KenJunior

9

5 yearsSRorhrbac0808 (47098): Idk. Frost shock will chime in with the right answer. I'm lost here

5 month bulk.. Upset :(

seratobeats

29

5 yearsmaximus24 (2128): ^^^this. Psychologically it might seem easier because you've already been there once so you know what to expect. However, hypertrophy wise will take just as long as it did before.

Please, estimate my BF + Bulk or Cut?

oolong

19

5 yearsoolong (4): Can do! So 3 days more of dieting, then a week long slow transition, and from 07.04.14 my way to the top! http://www.youtube.com/watch?v=E-WHW-QNswE

Body fat estimate?

dserious111

23

5 yearsFiremanSi (42382): 11-13%

New member to simply shredded family =)

allasiam

26

5 yearsallasiam (22): and yes I'm compensating it with my food, I have 3k calories / day , 50% carbohydrates.

New guy, need some advice

djg08

10

5 yearsFrostshock (13324): Definitely not unless you're fine with gaining more fat than you have to. Refer to this example ---> So using your ACTUAL numbers, I would go back down to 2300 calories and track for a week. If I'm still gaining greater than or equal to .5lbs per week, I would stay at 2300, if NOT I would raise it up to 2400. Sometimes this can take 1 week, sometimes 3, but gaining is gaining and as you stated you don't want to gain any...

Results so far

James

22

5 yearsmattd534 (3208): :)

Body fat estimate.

Rawsteel

16

5 yearsSevastiannn (1): Hi guys, sorry for my bad english. These are my before and after pictures i think i was 20+ bf at the beginning. I am doing fast cut now (Started before 46 days 8000 calories deficit per week). Aiming for 10 % bf then lean bulk but i don't know when to stop. Thanks in advance. Before pictures- 181 lbs - http://imgur.com/xbEfRg6 http://imgur.com/onEWJfE After pictures - 162 lbs - http://imgur.com/z2B6fyW http://imgur.com/YPwhfZy

Video of me Deadlifting 170kg @ 74.4kg

felix44

7

5 yearsTrev182 (14986): For a self promotion thread that was fuckong horrible to watch!

Teenager progress - 74kg - Less than a year

jordancook

5

5 yearseingold (1291): It's hard tO gain weight when your only eating maintanence calories :s

Bodybuilding or Physique?

nine0seven

25

5 yearsMethod (379): Your best shot would be at physique. Even though you're only 20, I've seen monsters at 17-18. I personally think you're jumping the gun and need a year of solid training. I don't see a good enough muscle base.

5 foot 9 . 185 pounds (new to board!)

John14

6

5 yearspandasashi (3859): and im pretty sure we all know you bought that shirt recently..

1 year and a half transformation

JordanAbissidan

6

5 yearsTyrannosaurusFlex (2641): Give us a pic where you're not flaring your lats. That would make critiquing easier.

Nattytransformation brb toiletpictures101

gotransformya

10

5 yearsgotransformya (1): Fair point. No need to attack the shit out your keybord guys. All i was doing was some lighthearted shareing. As you might have seen i am a new member. keep inspiring each other. And let the potatoes potate;)

Uneven traps??

Thedude67

16

5 yearsThedude67 (3088): @Trev182 I never had it...lol...

Time to stop lurking.

Zwalk

20

5 yearsFiremanSi (42382): Glute bridges in full effect.. haha

what do you guys think

nickcaz1238

14

5 yearsHamer93 (9553): Which is?

My natural progress :)

Gianfitness

78

5 yearsGianfitness (55): Week 3 of antobolic diet http://forum.simplyshredded.com/cached/0bafc295bc36d12421fff468de26a463.jpg http://forum.simplyshredded.com/cached/f18d46311f7374c870b6930747a1f03e.jpg http://forum.simplyshredded.com/cached/ca97fa76f66d26277eca09d71ba5ac46.jpg http://forum.simplyshredded.com/cached/01baf268f7b7b802a1490643ae94650a.jpg

progress

Daz

8

5 yearsJophe (64): Football and bodybuilding train your legs in a completely different way. You're doing them once a week so all is good. But do not mistake football as a substitute for squats or any leg exercise.

Camera for iPhone 5

Hamer93

7

5 yearsHamer93 (9553): :(

17 year old 5/3/1 BBB Log

smith96

23

5 yearssmith96 (16): Sorry iv been away from the gym for a while so haven't posted I plan on being back at it tomorrow. I'm still in a bind and don't know if madcows 5x5 would be more beneficial to me since I can only bench 170. Squat 225-230 deadlift 270. Any thoughts?

Current Progress and Body Fat Percentage

SSJ3FinalFlash

23

5 yearsSSJ3FinalFlash (283): Awesome man! I should have an official log up by Sunday. Been really busy with midterms and studying so didnt have time but Ill get it up. Also 2 questions, what does the voting system mean for a thread? When people say they are in for a log does that mean they subscribe to updates on it or what? New to this never seen it before haha

Strong Lifts 5x5 3 months Progress Log

6Rocky9

38

5 yearsteewhat (1972): hey mate, little late to the party but in for strength log. good progress so far, gotta love the noobie gainzzzz! def get to a proper squat rack, will make a world of difference. also, for injury prevention and general body maintanence, start to look into doing some mobility works on your off days as well. better form will make all the lifts easier, as well as making it easier to cintinually increase your weights week to week, less...

160 lb --> 220 lb: 1 year bulk

Highdeas

21

5 yearsHighdeas (1635): @Frostshock I'll have to put together my cutting plan and as you suggested it might help others help me @Thedude67 I agree, guess that means I need to up the weight and see what happens! @Pearce_Bolton thanks man

New PR, stoked

Thedude67

12

5 yearsThedude67 (3088): ^^lol...

Max Effort Benchpress Day - Conjugate System

BruzSTR

8

5 yearseknight (58105): I would say they're worked, but not enough. Because of the long head's attachment on the scapula, CGBP does not adequately recruit all three triceps heads. Only movements that put the shoulder into flexion (ie, extension movements like push downs or skull crushers) can do this. Who set up your split? -3X

The Bulk Pt 2

Hamer93

500

5 yearsTrev182 (14986): NEW LOG

Getting lean while on a working holiday

starke

25

5 yearsstarke (7): 23rd feb 10km run time 1 hour 24th Weights: 3x8 squats 40kg 3x10 push ups 3x12 dips 3x40sec wall sit 3x16 bicep curls 10kg 3x6 pull ups 3x10 leg raises 3x8 seated cable row 30kg Finished with some abs and incline walk 24th feb 20min HIIT 12.5km for 2:30min/9.5 for 2:30min 5min jog 5min incline walk Don't usually do intervals like this but thought I'd change it up a bit.

Cut or Bulk? Pic

chrisvdm2406

10

5 yearschrisvdm2406 (1): How long can I bulk up for before putting on too much fat? Maybe another 15 lbs?

Going to the Arnold!!!

kickinchicken

19

5 yearsoceanair (18007): @Rawn I had no idea Ryan Terry was interested in me. That is flattering.

u mirin? ya..

Bruuh

90

5 yearssickrykes (1651): Good mate and yourself? still lifting, almost at my first long term goal of 100kg :)

the1- grow with me | contest prep log

the1

500

5 yearsTrev182 (14986): New log better have vlogs!

Current physique

Pearce_Bolton

11

5 yearskickinchicken (8551): What are your goals for a mini cut. If your not going to cut much then maybe you should just skip it and go straight to doing a bulk. I'm assuming a lean bulk.

FIRST POWERLIFTING MEET (After 8 months)

BruzSTR

7

5 yearsBruzSTR (73): We all competed in the 83 KG weight category. I competed in the Novice class since it was my first powerlifting competition. I won 2nd at least :) yay! Thanks buddy!

Gotransformya-Physique

gotransformya

6

5 yearsKansas___Boyyyyy (3358): http://i.imgur.com/eYymsmy.gif http://i1224.photobucket.com/albums/ee365/solost4words/Tumblr%20Gifs/tumblr_lnpr271knJ1qk5ver.gif http://s3.amazonaws.com/rapgenius/tumblr_mb51zn2lqO1rxjl6ko1_400.gif https://p.gr-assets.com/540x540/fit/hostedimages/1388937779/7959855.gif http://i.imgur.com/hmd8MaF.gif http://2.bp.blogspot.com/-zIDNnZZrhWY/UYINZcAhpHI/AAAAAAAACtM/aNbV-8uMlcQ/s1600/stepheen%2Bcolbert%2Bfreaking%2Bout.gif ...

Finally hit 180!

c3pOMG

10

5 yearsc3pOMG (208): next goal is to get dat dere "the1" chest!

ajm87's SHAT Training Log

ajm87

9

5 yearsajm87 (409): 2/13/2014 Thursday Lower Power (Speed) Note: warm-ups not included, all weight in lbs. Back Squat (Speed) 155 x 3, 3, 3, 3, 3, 3 -->go up next week Romanian Deadlift (Speed) 145 x 3, 3, 3, 3, 3, 3 -->go up next week Leg Extensions 125 x 8, 8, 8 -->stay at same weight Standing Calf Raises 250 x 8, 8, 8 -->go up next week Seated Calf Raises 165 x 8, 8 -->go up next week 10 intervals of HIIT on exercise bike post-workout

What are your thoughts?

yffuls

4

5 yearskickinchicken (8551): @yffuls seriously dude, what are you doing?

1 Month Cutting Progress (Pics)

AlwaysFighting

5

5 yearsdserious111 (130): Congrats!! In a month you've done well

Don't Know What To Do!!

dserious111

17

5 yearsdserious111 (130): @mikew hey man thanks a lot!!! I'll get to work on my lats right away then. That was the main concern, the waistline. I've read to slowly increase my cals 100 a week. Hope this is correct. 190p 140carbs 80fats is what I've readjusted my macros to. I'm at 1900 calories and will up it starting Sunday for the new week

Bulking

Mortenah

31

5 yearsTrev182 (14986): I do P P L REST P P L REST Notice I alternate between bb/db bench and db/bb OHP, so if im doing bb bench, I will do db ohp, and vice versa.

Coming up on my first Comp

yffuls

5

5 yearskickinchicken (8551): I'd say 6-8% BF is good for physique. I'd find an experienced trainer to help focus a lot on posing, even just for physique. Because 2 months out is too close to bring up lagging parts and posing technique is going to be your best bet at this point to make certain parts look bigger/proportional. Where's the wheel pics? Not sure how much it matter if you're wearing swim trunks. Guess nice calfs would be a factor.

gotransformya

gotransformya

2

5 yearsKansas___Boyyyyy (3358): http://img.pandawhale.com/50931-Colbert-slow-clap-gif-tOP4.gif

12 week cut progress pics

OhhLoLo

6

5 yearsSOLARSUPLEX (8314): @OhhLoLo good shit bro. When I read you dropped that many cals I thought it was at once.

SUP SS! My Story(Nissen Surgery)

ssjamos

5

5 yearsssjamos (10): @TyrannosaurusFlex thanks homie! SS really has some welcoming/motivating people!

Lazy lifters log

Jezza_91

4

5 yearsJezza_91 (1315): @WinnersNeverQuit yeah sitting at 15% body fat got that checked on Monday by my trainer. Pretty pleased however my goals are being readapted. November/December last year I was around 20% bf at 210 pounds I think I rarely ever weigh myself

Transformation !!

Justinb173

7

5 yearsTrev182 (14986): I wanted to say this earlier but a few people have said i need to back off with the new people who self promote then piss off. So thanks for speaking for me.

new guy with a new dream

slaviknifanov

53

5 yearsslaviknifanov (31): @WinnersNeverQuit i never practiced on that one but man thats a whole different level .. im sure its way more harder been doing front levers human flags muscles ups but to go from planche to handstand its like super sayjan 2 !

SS SNAP SHOT THREAD REVIVED

ajones46

15

5 yearsTyrannosaurusFlex (2641): http://forum.simplyshredded.com/cached/eedff326efdfef3b9b84f79501fc41d0.jpg resurrecting the revival thread with a wheel shot.

150kg x 10 lowbar at 86kg

Bruuh

10

5 yearsBruuh (67): A place called bestgym

progress - aesthetics over everything

dazzler95

34

5 yearsTrev182 (14986): Yes the name is deceiving but primarily the forum is a community for people with the same/ or relevant passion. Lifting.

8 weeks out conditioning

Jimmydrama13

21

5 yearsJimmydrama13 (295): @jonrivs49 Thanks mate .

begging of changes (bulking log cleaned up)

veedubdub1

3

5 yearsveedubdub1 (1): Today was pull Day DEADLIFT 5x5 50 5x5 75 5x5 90 X2 5x5 120 I felt I could of done more but I'd watched videos on form and think I was over thinking about the form so left it at That Lat Pulldown 5x5 50 5x5 60 5x5 X2 75 5x5 40 TBAR ROW Again I was concentrating on for instead of weight so carried out 5X5 40 Had to cut the workout short due to unforeseen circumstances on way put I spoke to a personal trainer regarding exercises and diet...

Transformation video

chriselkins

8

5 yearschriselkins (1597): I'm not sure of the actual percentage but I was content with where I got for my first season. Next time I compete I won't be happy until my quads are a lot more separated.

Let Myself Go - advice?

NewToBB

5

5 yearsJezza_91 (1315): I let myself go from June last year until November last year. I guess losing my gym buddy (he moved to the states) always saying tomorrow I'll start, I lost the love of lifting, I had no fire to burn anymore. Then I realised that I'll soon be right back where I started 4 years ago, a fat weak little bitch. I found some old pictures of myself when I began lifting.. Helped me a lot. The hardest thing is to comeback after being out so long.......

beginning of changes blog

veedubdub1

13

5 yearsveedubdub1 (1): Spoke a bit to one of the members on here and decided to give ppl a go I'm. Familiar with most lifts so be good to see how I get on with the bulk I need to be hitting around 3000 kcal a day to bulk but I'm currently hitting g around 2200 but will up these by 200-300cal every 2-3 weeks toll I hit the target and try eat as clean as poss

bodybuilding transformation 5 years in 3 min

PPFit

3

5 yearsmyrightarm (7): amazing nice bro keep it up

are these good starting genetics?

fitnessfurlyf

14

5 yearsjonrivs49 (3001): When you believe it is. Then it is.

Get your shreds together

Chaz2123

6

5 yearsMassTitan (73): What's your three big?

Not trained for a while need advice cut/bulk

veedubdub1

8

5 yearsveedubdub1 (1): Think I will anyway today consisted of Flat dumbell Press 3 warm up sets 16,22, and 24 kg Then did 3 working sets Of 28kg for 7 32kg for 6 Dropped down to 24 for 8 Incline Flues 2 sets to Fail 10-15 reps 14kg for 14 16kg for 8 Straight arm pullover 2 sets to fail 10 - 15 Reps 24kg for 15 28kg for 8 Tricel pulldown extension 3 sets to fail 10- 12 50kg for 20 58kg for 12 68kg for 10r Lying cable Extension 3 sets to fail 10 - 12 68kg for...

Ectomorph 10 month transformation

Cubb

11

5 yearsjonrivs49 (3001): Nice transformation.

So you think you can squat?

Dukenhiemer

45

5 yearsWinnersNeverQuit (10311): @databas1c i don't front squat that often nor am i that knowledgable on form, but thevway i've seen others do it is by pushing their knees out to the side and sitting down into the movement, where as the way you're doing it you seem to be treating it like a back squat and trying to sit back into the movement, with your knees being pushed too far forwards. Again, I could be (and quite likely to be) wrong but i've always been taught to sit down...

HELP PLEASE! FORM CHECK SQUAT, DEADLIFT, ETC

alexgetsstrong

25

5 yearsFrostshock (13324): YOU'RE GETTING STRONG ALEX!

Mirin 8 months transformation?

Bruuh

92

5 yearsCubb (112): Gains in the quadrateral region of the physique, looks marvellous

ilifthard's bulking/cutting log

ilifthard

2

5 yearsilifthard (3241): Basically I'll be bulking for 2 or 3 months more and then I'll go for a cut!

Peeps' Log

Peepss

28

5 yearsPeepss (25): @Frostshock thanks heaps bro, really helpful stuff, appreciate it.

Body Critique

itsnation

19

5 yearseknight (58105): Besides the fact that it says right on the label, "Not intended for use by those under the age of 18" (or something similar)? Just because our bodies "produce something naturally," doesn't mean we should ingest it in monumental amounts. Our bodies "naturally produce" formaldehyde as a result of DNA demethylation, but I don't advise people to supplement with it. At 16, your kidneys can grow and develop...

rate my transformation!? 135 days!

RHGF

13

5 yearseingold (1291): 8-8.5/10

PR CITY!!! WOOOOOOOOOOOOOO

Dukenhiemer

14

5 yearscoolguy1993 (13237): Dayummmm

Update. I'm back!

G_Redd

6

5 yearsG_Redd (315): Yes I do! Unfortunately it would be my 4th time truly deadlifting, and I need to work on my form and get more comfortable with it. Try to find where I am best. First time deadlifting, I hit 315, then 315 again, then 365, then 400. @kickinchicken 11 bang bang all day man! I love it! @simply_michael Manlet status ftw!! @eventheodds1 Screw the Packers! BEAR DOWN!! Thanks for the support everyone. I have different pics, but those were just...

Workout vids

jordzmetcalfe

9

5 yearsoceanair (18007): @jordzmetcalfe awesome, sounds good :)

Progress pics

rwall89

8

5 yearsrwall89 (64): I've been eating right around maintenance since started phat. Considering doing a short bulk then spend the rest of my time cutting. Just don't want to bulk too much since I put all the time and effort in losing all the post football weight

*FiremanSi (Log) - A BULK of Thrones !!!

FiremanSi

500

5 yearsFiremanSi (42382): Morning weigh in: 179.4lb (Highest in awhile) Normallly i would've worked out yesterday but with this new program it's only 4 days a week and i've decided those days to be.. Mon Tues Fri & Sat. I went to the gym ysterday walked incline for 2k and 4-5sets of pull ups and some BB shrugs 5sets. Very light stuff just to ween myself off a standard wed where i would normally smash back & delts for hyper day. Really enjoying pull ups at the...

The evolution of Scotian - Contest prep log!

Scotian

325

5 yearsTrev182 (14986): Sorry for your losses bro. Great news about the mass attack! You will look insane with more muscle!

Jigsawk Bulking/Cutting 2014 LOG

Jigsawk

6

5 yearsJigsawk (55): 07.01.2014 Weight : 146,4 Lower Heavy Day: Squats - 4/3/3/3/3 ->> 107 kg , 6 ->> 97kg Deadlift - 4/4/4/4/3 ->> 142 kg Leg Curls - 6/6 ->> 45kg , 8 ->> 36kg AB Cable Crunch - 12/12/12 ->> 102kg Seated Calve Raises - 10/10/9 ->> 70kg Felt heavy , but I regulated my self , improved my squats by 1rep from last session , did not push on numbers.. I'm trying to avoid that as much as possible while still...

Kronex`s current Shape/16 year old.

Kronex

35

5 yearsryan_929 (478): He read it, twice over. :(|)

The1 GTFIH

Trev182

17

5 yearsjja0016 (829): wow..

need help, begging for help!!!!!!!

ambitiongainer

25

5 yearsSOLARSUPLEX (8314): @bkoguy07 Thanks bro

Deneii's bulk and 2014 cut

Deneii

36

5 yearsDeneii (247): Push workout 04-01-2014 Pause bench press: 115kg/253 5x5 Ohp: 65kg/143 lbs 4x8 Flat DB bench: (been unhappy about chest development lately, more on that later) 38kg/84 lbs 3x12 Skullcrushers: 45kg/99 lbs 3x7-8 Cable lat. raises: 3x10-15 As mentioned i am unhappy about my progress in bench and chest, both in terms of weight progression and growth. I realised a fem months ago that my bench was relying too much on my...

My Journey to Becoming Sponsored/Competing

KPFitness

31

5 yearseknight (58105): This reminds me of the story of the two blondes sitting on their front porch: Blonde 1: hey, what do you think is further away- the state of Florida, or the moon? Blonde 2: duh! It's obviously Florida! I can see the moon from here! Some people are Florida people, and some are moon. If you don't accept common sense and what knowledgeable others know to be factual, there's nothing I can do for you. For everything Arnold did for bodybuilding, his...

Buff Dudes

leanr0x

6

5 yearsleanr0x (4183): yeap little bit broscience but much better than most of the fitness channels

My 4 Year Workout Progress

MaksPtheTRUTH

8

5 yearsMaksPtheTRUTH (16): Thanks bro. My legs are actually one of my strongest points because I do a lot of vertical jump training (heavy strength training and plyometrics) But I do need more work on my hamstrings though. Here is one of my plyometric leg workouts that I do. http://www.youtube.com/watch?v=GcVqSz3T7HI

Body fat estimate

Leedanatural

22

5 yearsTrev182 (14986): Thanks again, definitely have more respect for you now, than i did before.

A little guidance from the experts please.

Peepss

8

5 yearsPeepss (25): Thanks heaps guys!

5ft8/150lbs/21yo...need help

Fulking2K14

7

5 yearsFulking2K14 (1): Thanks guys

Bulking log to 250

Dbyrnes

36

5 yearsDbyrnes (457): Just an update, On some of progress. School got crazy with finals, so I stayed off the internet as much as I could. My weight is about 246-248. My main focus was bringing my chest up and improving my squat. I started taking deeper breaths before going down into my squat and it improved my squat by a lot. I feel like my chest and grown a lot to. I'm getting commented on the increased size of my chest by some of the dudes I workout with. I'm...

Tribute to Myself,1 Year Body Transformation

Kronex

43

5 yearsjonrivs49 (3001): 1 year transformation http://media-cache-ec0.pinimg.com/236x/40/b8/9c/40b89c09aa2276c794ff89ca44aa0aa1.jpg

Deadlift and Christmas

eventheodds1

13

5 yearsAestheticBrah (790): Hell yeah man! Maybe i'll come watch. Good luck with the prep!

Does Norida even lift?

NorIda

339

5 yearsNorIda (46954): Yesterday was ME upper day. Weights felt heavier than shit. I was warming up and did 315x2 and thought I was gonna die. put on 335, felt solid, worked up to 365, and then hit 385. Felt pretty damn happy with that. It was the cleanest I have hit it, haven't hit it in ages, and will be hitting 405 clean! Pretty stoked Nothing too fancy after that, just did some Close grip bench. rows for the hoes, more hoes with rows, and hit my rear delts.

My new tatto

MassTitan

23

5 yearsMassTitan (73): I just want it to fit into everything else...

Bulking but staying lean...?

BarrMonkey

5

5 yearsOptimusPrime (1257): LISS is your friend.

Pics of my cut

samirsaleh

10

5 yearssamirsaleh (1957): Such feedback is very motivational, I will make sure I get into my sickest form possible for this forum. @Trev182 to me waxing is harder than lifting :p I dont thik itl be an issue for u though, unless ur arab, we arabs have more body hair than chimps @Jimmydrama13 @Zyzzst @kickinchicken thanks guys, will definitely post an update a month from now, this is the first time I actually cut using IIFYM, and I have benefited a lot. All my...

Some more pics

Jimmydrama13

34

5 yearspandasashi (3859): yes, very often. And I said he looks good, that's a compliment. And I don't think im the only one, just the only one to say it..

teenage bulking log

swollenpoulin

8

5 yearsel89 (19): nicee :P

Over 3 times bodyweight deadlift for 4 reps

tomogleeson92

92

5 yearstomogleeson92 (34): as I said, I am natural. thanks for the compliment though man, means a lot

#WeCanRebuildHim log

eknight

198

5 yearsdavid12345676 (8566): in for pics!!!!!!!!!!

8 Days left some quick pics

Jimmydrama13

8

5 yearsJimmydrama13 (295): Hey bro , Ye defo agree on the traps , I never really train them but something I will defo get into when bulking , tattoos ha Ye that's a never ending project .

Movember

Scotian

39

5 yearsleanr0x (4183): this thread made my day guys^^

Nathan , 19 years , On the Way of Aesthetics

NathanLee

77

5 yearsbslo (262): Nice bro looking solid.

Progress pics

Jimmydrama13

12

5 yearsJimmydrama13 (295): Doing it smart, nice. In to support the bulking log when you make it man, I'm sure your legs will catch up in no time.[/quote] Ye bro thanks man . Will post up my diet etc when start bulking , no thing exciting or new but just to see and always welcome input , Ye after injury taken baby steps but there getting there , the pain at the start training them was crawling Down stairs ha , touch wood no more time out if the gym never wanna do that...

Restarting..up until 31st December

Pain4Gain

5

5 yearsPain4Gain (76): ???

Any ideas of body fat

Jimmydrama13

4

5 yearsOptimusPrime (1257): No probs. Just get a DEXA Scan at the end of your diet, take an epic selfie and keep it with your results on the day so you have a benchmark. You could also get calliper tested by the same person on the day, and compare it to the scan results, if they have a minimal error margin, you can be confident in their pinching abilities. Best 'o luck.

(PHAT/531 Log) Body of Peace.

Mikemadeofpeace

129

5 yearsshannowman (6367): Who's mr Hollywood?

Need some advice [Pics included]

Pfkv

24

5 yearsPfkv (10): @FiremanSi @illwill67 These are the pictures that don't open above: http://prntscr.com/26qrul http://i.imgur.com/EVrW69U.png

My transformation video

Scotian

9

5 yearsG3NGHIS (8532): Silly question but are you "natural"? I don't want this to be offensive or misconstrued. Just curious! Awesome video though! DEM TRAPS

*Bulk Log BRAHH, Si's on FIRE 4 new GAINZ.

FiremanSi

500

5 yearsTrev182 (14986): FIREMANSSSSSSSSIIIIIIIIIIII

Sneaky pics - wife squatting ;)

brian12

25

5 yearsRand (4291): I should show my wife this! nice work

3 1/2 months of bodybuilding.

jayc0

9

5 yearsjayc0 (52): I guess it is time I start counting Macros. LOL @ jja. Never thought it would feel like a compliment for someone to call me a KUNT! TEEEEJ Diet looks like this: Meal one: cup of cottage chesse with mixed berries and drizzle of sugar free syrup + cup of black coffee. Meal 2: apple with half mixed nuts, usually almonds and walnuts Meal 3: half cup of rice, 50 ounces of chicken breast and cup of broccoli pre workout: 2 scoops of MTS protein...

My transformation in 2 years ( video )

EntCarlos

11

5 yearsFrostshock (13324): Here's my transformation video. http://www.youtube.com/watch?v=pkjZSBSuGSg It took me from lvl 1 until level 28 but I finally made it. The key is to cut out all Carbs(Mega Potions, Diggletts, etc) and Fats (Leftovers or Fried Snorlax) and ONLY eat Protein. I also shot up Creatine and snorted BCAAs but that was a dark period of my life when I was adjusting to the Pokeball.

Ocean is Still Making Ripples -Cut Log Cont.

oceanair

255

5 yearsoceanair (18007): @G3NGHIS LOL!

I am Getting a cut!!!

Pain4Gain

86

5 yearsPain4Gain (76): same with chest/triceps day today... started with low weight but struggled at 60% of my max..

My 4 Year progress!! From Fat to Ripped

RabelAracena

28

5 yearsmattd534 (3208): @RabelAracena some days stuff like this really helps see the light at the end of the tunnel

a little update

Dexdbest

12

5 yearsDexdbest (4792): not sure.... been awhile since i last weighed myself.... might be in the 160's tho

A Brit on his way to getting Fit!

Kyle

54

5 yearsKyle (205): 14/11/2013 3x5 squats 95kg - 209lbs 3x5 bench 60kg - 132lbs BW! 1x5 deadlift 97.5kg - 214.5lbs 2x15 dips 1x11 dips Today was definitely a tough workout! Glad I've got up to 60kg on the bench, curious as to what my 1RM for each lift is. Been eating a lot and getting my sleep so can't complain. @Arnoe @FiremanSi thanks for the posts guys. I'll be careful with the dips but I've never had any pain or strain in my shoulders while doing them....

New Here

rwall89

39

5 yearsrwall89 (64): Thanks man

SS Members SNAP SHOT *pics

brian12

315

5 yearsSRorhrbac0808 (47098): @nor- hahah just pullin the 'ol dukenheimer

sooo . i guess hello again..

JoelStreet

7

5 yearsJoelStreet (1): @scotian oh i forgot before i went on a bulk my weight was at 65 kg in these pictures ive gained 5-6 kg over 5 months im now at 70-71kg [quote=JoelStreet] http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.com/d7e6785cbbca9f6512bf22ba666e7693.jpg legs then. http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.com/9ca472d877db29ad5f5c0da8a13b632d.jpg the 2 week photo at the top was when i was...

iPhone Camera Photos: Share Your Tips

McQueef

17

5 yearsSwoleAnimal (5971): Its kind of difficult though. Everything has to be just right. From the back camera http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/99d2249ab2c934587a6a371a1aaf404a.jpg blurr city

First 3 months lifting. (Before & After)

jayc0

9

5 yearsjayc0 (52): Sam, I've seen the change come reasonably fast. I've been doing a 3 day full body routine with the addition of a three day split. I wrap up every workout with 30 minutes of high/ low intensity cardio. Eating clean has been crucial since I put on weight really easily. I only up my carbs on the weekend.

Lower back help..

craig

13

5 yearsFiremanSi (42382): @mikew Great video one of the best lifting series on youtube.

10 Week Transformation

NaturalBrawn

44

5 yearsNaturalBrawn (199): Solid routine Phat - good lck bro!

Road to Fitness Log

teampsi

11

5 yearsteampsi (16): @FiremanSi my wife and I love brocclli. We do food prep for 2 so thats why there is alot brocclli. Normally we mix it up but it was late doing food prep.

should take about 5 sec of ur time

Illadian

29

5 yearsIlladian (268): @pandasashi ma man :D , thank you ! 2nd day on tracking what i eat , coach at gym offered me to try his sauna for free e.e not sure if he is gay :l he likes to touch ppl there at gym

Progress for comp april/14 feedback needed!

Jealster

9

5 yearsXandar (457): fitness model/physique class in any country = skinny man class

biceps peak

Jean

4

5 yearsXandar (457): The guy in that video has a severe case of body dysmorphic disorder. He is completely syntholed to hell. Greg Valentino's arms were sick but this guy just looks stupid as shit, Not that Greg's arms didn't too, but this guy is crazy stupid looking.

the1 gets SimplyShredded log - 15 weeks out

the1

500

5 yearsScotian (9922): Get started on a new log bro

Jennifer Selter

Elminister

8

5 yearsmikew (11493): http://distilleryimage11.ak.instagram.com/6b055d4a436511e38d4922000aa821c8_8.jpg

come at me norida

Cannonball

19

5 yearsCannonball (6283): It is paused :) Or did you mean I dont usually pause? All my lifts from the bar and up to max are all exactly the same these days. (well, not quite on the bar as it is very hard to get in the same pressurized position without and weight to weigh me down)

Phat Log: I'm Back (Suggestions welcomed Pls

simply_michael

55

5 yearsGunther (1282): You look more lean to me, keep at it!

Spotted.. The1

teewhat

2

5 yearsthe1 (33846): hahahah :P

17 year old bodybuilder posing (video.)

Dannyshaver

2

5 yearspandasashi (3859): .

Keep cutting or start bulking?

RHGF

4

5 yearsRHGF (22): @Xanda I Will bulk as you said bro! I'm endomorf. do you have any tips?

Are we bulking yet?

Frostshock

10

5 yearssamirsaleh (1957): Open thread to view post.

My stats

Frostshock

62

5 yearsFrostshock (13324): Chest Incline BB Bench: wus*3 - 4x4 @ 135# : Switch to incline db bench - 5 @ 65# Today was WEIRD. Usually I can warm up with 135# no problem, but today I was just failing hard. 1st set I figured was a fluke, but on the second set when I couldn't get it back up after 4 I thought it would be a good idea to go to DB's (No spotter today :_[) Flat DB Bench: 8x10x9 @ 55# - Pretty easy, should have shot for 12 each set. Incline DB...

14 Months progresses

Isakhult

17

5 yearsIsakhult (4): Lazar is king

Workout Videos

jordzmetcalfe

5

5 yearsjordzmetcalfe (409): Hey guys, heaps of people have asked for my ab workout so here it is, its more of a circuit that's repeated 3-4 times http://www.youtube.com/watch?v=2NDYp1PtF6o

Trev's bulking log

Trev182

51

5 yearsTrev182 (14986): Deadlifts felt good today, managed to raise the weight a bit again, lower back managed ok, bit tender now, i have bought an rdx belt to try and aid that a little! I want t9 get back up around 140-150kg in the next few weeks! Felt very energtic today so had a really intense session. Loving it

My Progress

supercharged04

10

5 yearssupercharged04 (61): Thanks for the advice. I'll do HIIT sessions again. I did them for a bit, but stopped for some reason. I've never tried goblet squats, I'll have to give them a try this weekend.

Bulk or keep cutting?

D_maybury

7

5 yearsD_maybury (1): @Trev182 @pandasashi @SRorhrbac0808 @kbradley88 @SwoleAnimal alright i think I'm definitely gonna go on a good bulk. Any tips or advice?

Lifting again - new log

Shredded

94

5 yearseknight (58105): @Shredded how was my criticism superfluous? I gave you a straight-forward, point by point idea of what to improve on, and you had nothing to say to it. Truth hurt much? @Thedude67 happy to look at it. If I don't get back to you in your thread, shoot me a PM. I'm heading out the door in a bit. -3X

80 Days of Diet

RHGF

6

5 yearsTrev182 (14986): have a look at the thread put up yesterday about how to figure out your macro nutrients, low carb diets are crap, make you feel lethargic and you end up plateauing quickly. Figure out your macros,stick to them. watch the weight fall off. ~Start with a 50%carbs/30%protein/20%fat diet and take it from there.

this is my pump during a high carb day

the1

26

5 yearsthe1 (33846): http://forum.simplyshredded.com/cached/0674899a4a829948fd4580acc6b99535.jpg http://forum.simplyshredded.com/cached/45680a046aac6fa55ddc55d2be23d420.jpg http://forum.simplyshredded.com/cached/62aa210783ec100d839981805aea9b66.jpg http://forum.simplyshredded.com/cached/85a071d16da004fc43f47dc6a9850311.jpg

Checked the gallery to see whats up...

Thor

28

5 yearsjonrivs49 (3001): jim cordova perhaps.

Guess that BF%! / Progress

Frostshock

6

5 yearsFrostshock (13324): Averaging all of the guesses I'm going to say I'm 13% right now then. Was actually 11.88~ but I like to round up + 1, little bit more of a motivation if I think I'm a fatty =P Thanks guys! I'll put some up next month to see if I made any progress. I've got 6 more weeks of a cut, then its bulk time up to 175!

ab workouts

dollar786

8

5 yearsjaydiddy85 (382): Humping does wonders for your core! I suggest lot's of that.

bulking update

dollar786

1

5 yearsdollar786 (169): Gained 10 pounds hopefully I can gain another 20 pounds before I start cutting strenth signifanctly improving,also getting stronger,and lower abs is my main issue working hard on it even though I hate abs workout. Hopefully I can go on the 200 pound region before I cut again any feed back welcome. before http://forum.simplyshredded.com/cached/2ba599521ca770b391416b2e8d427812.jpg. ...

Fireman's STILL Cutting (Log)(Part 2)

FiremanSi

500

5 yearsNorIda (46954): FULL

Stan-Road to Musclemania France

Stanimal

36

5 yearsIrishGymSheep (10554): Your fellow physique competitors must have been like "Wtf this guy has quads...but this is physique!"

_RudeCrew's Sheiko Log

_RudeCrew

91

5 years_RudeCrew (15100): Thanks man!

Cut or Bulk

Kam1990

13

5 yearsTrev182 (14986): No dont do that. Just stick to a syeady 200 cals above maintenance and see how you get on. Dont jump around

@misskelseysmith new photos

the1

7

5 yearsdavid12345676 (8566): awesome training under Santana! wish i could afford him!!!

Enough size to end bulk?

shane

14

5 yearsbrian12 (9495): @shane just cut logically. 1 gram protein/lbs 0.4grams fat per lbs. And the rest carbs. About 300 calorie defecit. And of course fit in some junk good to feed your cravings but for the most part stick to nutrient dense foods to keep u full and supply your body with the micro nutrients and fibre it needs. Good luck man!

Happy Day - milestone!

brian12

16

5 yearsbrian12 (9495): Thanks everyone!! @wannabemuscular your arms look 17 already!?

Need body fat estimation. No hate plz

alekay1008

25

5 yearseknight (58105): @alekay1008 have no idea what you're going on about. My point is that at your age, you don't need to be cutting calories unless your doctor advises you to. You need nutrition to grow and develop adequately. If you want to get leaner, the calories need to be burned via increased activity. -3X

IFBB Russia 2015

ilifthard

8

5 yearsilifthard (3241): That is what I'll be trying to do in the future ;(

hey guys i just wanna know ur tips and all

walle

13

5 yearsSRorhrbac0808 (47098): This guy. hahha

My Biceps Workout From The Gym

MaksPtheTRUTH

7

5 yearsSRorhrbac0808 (47098): hmnnnnnnnn...... I don't think so OP

Alchohol and Bodybuilding-My new approach

KalletSc

15

5 yearsSwoleAnimal (5971): Ever tried Pump King? I heard it was good, especially this time of year. Keep frattin hard m8. TFM

Video clip of me deadlifting 175kg-386lb

felix44

3

5 yearsfelix44 (49): Thanks its a different lift at another competition I know it may not be impressive to you but I was very happy at 43 to hit a PB at this comp allow hopefully I will lift more when I compete again next year all being well.

POST YOUR LEG SHOTS!!

eingold

46

5 yearsleokozian (250): http://forum.simplyshredded.com/cached/eee804dc8ed9bb99fdaaa4c7530b1f6a.jpg Calves are falling back -_-

progress

Illadian

7

5 yearsCallofthehounds (382): reverse flys and face-pulls have been blowing my rear delts up like crazy lately. I've tried using the pec deck, but I cant ever seem to get any kind of mind-muscle connection with it.

No its not back day, just a bulk day PICS

Theseeker

13

5 yearsOhhLoLo (3393): i guess its my turn.. just got out of class woo!!! http://i44.tinypic.com/34j24v6.jpg

My Journey to the Ideal Physique and Power.

Kahlilfitness

3

5 yearsKahlilfitness (28): doing mate

The1's before/after pics.

SRorhrbac0808

19

5 yearsFiremanSi (42382): My thoughts exactly. Playa PLAY.

Gougher's PHAT log

Gougher

38

5 yearsGougher (208): Went out drinking this weekend, which I rarely do. The regrets... I swear i was hung over until yesterday. 1/10 - 13 Upper power Pendlay rows: 80x5, 85x5, 90x5 Pullups: 30x6, 30x6 Rack chins: 15x8, 20x7 Inc DB: 40x5, 40x5, 40x3 Flat DB: 37.5x8, 37.5x8 Sideraise: 7.5x10, 10x8, 10x10 Rear delt work, light weight high rep. EZ curl(weights each side): 10x6, 15x6, 10x8, Rolling DB extention: 12.5x8, 12.5x8, 12.5x7 Abs 2/10 - 13 B-squat:...

back progression

Justin94

10

5 yearsFiremanSi (42382): It is well done mate !!!

Cassious's PHD4 LOG

cassious

18

5 yearsrememberthis (556): what do you do for hypertrophy on deload weeks?

Biceps Sunday

Theseeker

10

5 yearsScotian (9922): http://forum.simplyshredded.com/cached/55e2e928876c5b044c48827d207f3ee1.jpg

Before after pics and current

Stanimal

72

5 yearsStanimal (622): New update 2 weeks out my first steps on stage: http://imagecdn.bodybuilding.com/img/user_images/growable/2013/09/29/26497161/gallerypic/LbFdHkXXuXMGadkebVsrPAJrwaSwWDPPShIo-610xh.jpg Stan

Stupid Legs....

freakgeek2

16

5 yearsTyrannosaurusFlex (2641): You just need to lose more BF. The cuts are there, there is just fat in the way.

progress pic

Theseeker

17

5 yearsMassTitan (73): How your droutine looks like?

Swole AniLog

SwoleAnimal

12

5 yearsSwoleAnimal (5971): Back lat spread of prosperity http://i42.tinypic.com/2642o1u.jpg

Ben777 maxes your reps - Log

Ben777

41

5 yearsBen777 (5358): Hopeless log so far haha. Happy with the way I'm going in the real world however :) Legs 24/09/13 Squats Bar x 20 60kg x 20 90 x (20x2) 110 x 16 130 x 11 Leg Press 130 x 15 170 x 15 210 x 12 x 11 x 10 Leg Extension 85 x 12 with 2 second pause at the top 95 x 12 105 x 10 45 x 12 single leg x 2 Calf raises 65 x fail x 3 Best I've felt doing legs in a long time. I think the "Limber 11" routine @FiremanSi...

5 weeks cutting progress.

RHGF

22

5 yearsFiremanSi (42382): Agreed man.

New PR!! WOOOHOO

Dbyrnes

11

5 yearsDbyrnes (457): Thanks Man

ilifthard's cutting log.

ilifthard

15

5 yearsjja0016 (829): lmao @ face expression just go take a shit alrdy damn ahahaha

a pic n an advice

Illadian

8

5 yearspandasashi (3859): I can do them slow motion on the rings but if ur trying on the bar, you need momentum. Trick is to grt your weight forward over the bar

6 weeks from 1st physique comp advice? pics

mrigon2

3

5 yearsmrigon2 (1): Thanks bud, I appreciate it! I wish I had some time to get a little more cap on my shoulders but this pic is un-pumped and carb depleted so hopefully that stuff will come out during peak week. Yea haha it has great down lighting for progress pics, pretty odd setting but hey....haha.

KRIZTUFF log 2.0

KRIZTUFF

29

5 yearsAverageJoe (4510): yeah P/P/L rocks. I never had good results on 4 days or 5 days split

3 weeks out from my first Mens physique show

LivingStrongE

23

5 yearsLivingStrongE (16): 17 days brother

Baggy/GStar PR's

Baggy

56

5 yearsBaggy (925): recent highlights include: pull day - 80kg rows for fun push day 32kg db press 4 sets of 5 reps. Legs today 140x1, 150x1, 160x1 PR. Unfortunately as I didn't origionaly plan on maxing out today (just felt really good when I started so went for it) I didn't take a camera or my phone. No vid so it didn't really happen. Will have to get a vid in few weeks when I go max again.

505 Deadlift for 7 Reps at 195

tomogleeson92

10

5 yearstomogleeson92 (34): true

4 Year Progress/My first cut

SeoulTae

8

5 yearsSeoulTae (16): Ended the cut at 2100 calories, 200 protein, 175 carbs, 64 fat. Reverse dieting atm (or trying to lol). Currently at 2300~400 calories. 170 protein, 225 carbs, 76 fat approximately.

Dear pull-ups, thanks

MCarey

9

5 yearsMCarey (2179): Ya never know I could compete in the next two years! Long way to go yet tho

Broke 3 PR's in 10min. Whats going on?

KalletSc

12

5 yearsKalletSc (607): I am really happy haha. Honestly I've been working my ass off to balance my social life and physique and its paying off. All is good lol.

Little update (picture)

bkoguy07

24

5 yearsbkoguy07 (274): Oh here's my routine I missed a post... Monday - Chest warmup 5x5 Flat BB bench increase 5lbs every set. next week increase 5lb more if you cant get at least 4 set dont move up 5lb next week 3x10 flat DB press 5x5 incline bb press 3x10(weighted or just burn out) dips 3x10 flys 3x10 incline db (light) cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins Tuesday - Legs/abs warmup 5x5 Squat 3x10 lunges 3x10 legpress 3x10 leg...

too early ik!!

Illadian

5

5 yearswannabemuscular (33216): Does it hold up strength-wise? Don't worry about it. I'd bet most guys have a good 1/2" difference from one side to the other. Keep cutting.

Back TO basics

Pain4Gain

82

5 yearsPain4Gain (76): @igg lol...i cannot fix it now..

I made physique of the week page..

craig

3

5 yearscraig (835): I'm aware there are better photos. Tough comp.

WOOOOOOOOOO HAPPY B.DAY TO ME!!! (23)

SRorhrbac0808

64

5 yearsBaiTu (3096): Hey hey, I've been out of town and away from the internet, but now I'm back. --- Happy Birthday!!

Fitness Opinion/Progress

Jigsawk

11

5 yearsJigsawk (55): nah , might be some sort of Loose Skin on my lower abs , but defently holding some fat there , I want to get rid of that and start my lean bulk seriously.

Deciding to compete in November!

Jealster

33

5 yearsJealster (91): http://forum.simplyshredded.com/cached/d7b52d5acfde66febe3e6ea5225f539c.jpg This is my gf on the left she has come along way last year she won a bikini comp and I have been pushing her to gain more muscle and compete at a higher level but she is doing a comp next year.

Tracking the BULK!!!

dzand001

44

5 yearsjja0016 (829): wow, you seem very happy for being on a deployment. you are a special person sir scale in chow hall on deployment? now thats some dedication. even without the scale just make sure you eat EVERYTHING!! who cares about getting fat. + you need the energy man.. dont cut on deployment! youll cut one day the right way and be MASSSSSSSIVE! your bench and dead went down?

9 weeks out from show

Fredsell17

7

5 yearsFredsell17 (43): IFPA

10 weeks out from Npc Physique

ksrcrider

12

5 yearsksrcrider (328): Ill keep ya guys updated

You know what really grinds my gears?

leokozian

6

5 yearsFredsell17 (43): Simeon Panda. That dude is clearly all natural. Gained thirty pounds of muscle while losing fat in one year. Praise Jesus for givin' dat boy some of dat dere cell tech.

Fire away !!

Illadian

14

5 yearsSwoleAnimal (5971): I can't tell at this point. Just keep cutting and make sure you have a rountine that hits all muscle groups.

Aesthetic or what (18yr old)

ionatan

133

5 yearsajones46 (11698): @SRorhrbac0808 we still mad, bro.

Getting PHAT V-Log

ryan_929

2

5 yearsGougher (208): Them video is private dude! Can't watch it ;)

Support Me Please

natecruz

1

5 yearsnatecruz (1): Hey everyone, trying to get my name out there and support for my journey to ifbb pro the up coming year. Followers and advice givers are most welcome. check out all my social media. Currently 27 days out from Muscle&Fitness competition in Vegas. WEBSITE: natecruz.net Twitter: natecruz_7 Instagram natecruz_7 FB: https://www.facebook.com/cruz.nate311 http://forum.simplyshredded.com/cached/5647238866933686d9b093ba318e6035.jpg

Transformation.

Kriztijan

10

5 yearsKriztijan (19): thanks! wont be a problem I think. You from OZ ?

Aesthetic Progression

IrishGymSheep

6

5 yearsIrishGymSheep (10554): http://i44.tinypic.com/2d9vkux.jpg Self back pics are not easy.

NorIda is no longer a PhatPhuk

NorIda

500

5 yearsSRorhrbac0808 (47098): pee pee

3 Month cut finished.. keep going?

seratobeats

6

5 yearsseratobeats (70): Thats what I was thinking as well. Even if I continue to the beginning of october and start my bulk there I think it would be good

youtube Deadlift Brah. Check me out. srs

zj95maxx

4

5 yearsbkoguy07 (274): nice man, is that a pr for you?

chest

geejoe49

8

5 yearsBaiTu (3096): Have someone else take the photo or use a mirror. I don't have any thoughts on your chest but that's a horrible angle.

I'M BAAAAACK. (With updated photos.)

kaitjens

34

5 yearsScotian (9922): Yea you figured out who I was :) the dude with the weird name hahaha

wtf i did and what should i do?

leanr0x

26

5 yearsleanr0x (4183): lets go and gains some awesome mass @BaiTu thanks man i cook all the other meals, just one meal daily made by mum. i tried using myfitnesspal but this is didnt work well because every woman is using an other recipe or there are no entrys for it in one year i ll finish school and start studying then i can start tracking macros

Picture before workout !

SwoleMutant

26

5 yearsSwoleMutant (247): I'm on the right Italian-israelian-American.

Progress Log

RupertHaff

11

5 yearsbrian12 (9495): This! I run legs/push/pull/. I do 3 days on, 1 day off, 2 days on, 1 day off, repeat. If you can recover and progress using 3 on, 1 off then go for it! But no rest days = much less gains and progression;)

Progress pics, have not posted for a while

kbradley88

14

5 yearsTrev182 (14986): get you, cheers

On Dat Dere Cut

Fredsell17

8

5 yearsrico (31): nice chest brah

Strong Lift Wear Athlete thread

StrongLiftWear

60

5 yearsajones46 (11698): ^^^Seconded

Time to get juicy Log

sickrykes

284

5 yearseknight (58105): No, the other thread. -3X

12 pounds in 6 weeks :X

Hiiibbbb

45

5 yearsOptimusPrime (1257): My2c to OP, whether you're on a cut or bulk try and be as conservative as possible with your cal surplus and deficits. Don't take leaps and bounds with your calorie bracketing in relation to your TDEE. The goal is quality not quantity.

the1- offseason log to NS provincials 2014

the1

500

5 yearsHighdeas (1635): Us

Long time lurker, first time poster

NJT

18

5 yearsFiremanSi (42382): Good stuff glad i can help bro.

Cutting Log

Ghandi

12

5 yearsGhandi (13): Not made the gym all weekend and been drinking since Friday. Absolutely ruined today, and yesterday I had two morning rolls all day which hasn't helped at all. Will spend today recovering and get back to it tomorrow. This is what happens when your Scottish!

Cutting TIME !!!! Bulk is ovaaaaaa... :)

FiremanSi

441

5 yearstamere01 (7126): Definatly getting leaner man. Not far till you reach the promise land and start bulking again! Hardest decision a man can make on a cut IMO is less food vs more cardio

Eventheodds1 delievers

eventheodds1

13

5 yearsAarronStenner (10990): Awesome work man! Legs are insane!

Long time lurker with pics

OLS83

9

5 yearsSwoleAnimal (5971): You'll make a great addition to this forum. Lookin great m8

Body transformation thread!

ilifthard

20

5 yearsPearce_Bolton (844): Fat ginger yeah at the front thats mee 160lbs+ in year 7. http://forum.simplyshredded.com/cached/9173f9731f3c6ef2a23239586a7a1d64.jpg Year 9 the beast was unleashed. 160lbs http://forum.simplyshredded.com/cached/dafbeb8858650d1478ae56e9e701a0fd.jpg

One month progress (bulk)

Hiiibbbb

15

5 yearsHewy007 (2980): fillin out proper

Competition-GTFIH

Zyzzst

92

5 years_RudeCrew (15100): @Pearce_Bolton thanks homie!

Progess 02/08/13

Pearce_Bolton

11

5 yearsPearce_Bolton (844): Thanks man, i hope so

Progress From 16/05/11

Pearce_Bolton

6

5 yearsPearce_Bolton (844): Bro, im trying to upload them in a sec mann

Slow bulk?

TigerBlood

8

5 yearsTyjaws (211): would it make you feel good to have chiseled abs? You've put in a lot of work already why not just see it through and then bulk, with ultra ripped abs. I can't not have abs, it bus b the Hell out of me. If you wanna bulk tho do it, but I'd cut first there's still room for improvement edit: bugs the help out of me

HEY YOU... Form check for me Bro ?? (Vid)

FiremanSi

16

5 yearsFiremanSi (42382): Thanks guys, Notes taken @Duke cheers.

Dude..look at old Alberto nunez pics

SwoleAnimal

9

5 yearsHiiibbbb (1174): Thats my problem though. I always over do everyrhing. I cant just have 1 or 2 drinks and be Satisfied. Thats why i find it better to avoid for the most part since im serious because 1 drink for me will turn into a cheat day

Pascal Haag Natural Bodybuilder

Kaspal

6

5 yearsKaspal (10): clickable text

19 y/o natural bodybuilder cutting update

bigloufsu

4

5 yearsCTAthlete (43): Good progress bro, left you some critique on youtube

NorIda: they were out of six packs...

AKK

7

5 yearsG3NGHIS (8532): Season Finale of Louie Season 3 made me want to kill myself

1st Natural body building comp

chriselkins

226

5 yearspandasashi (3859): congratz! you and the guy next to you both looked great. you were more shredded and had better posing and color so its easy to see why you won, you did great! what was the third guy even doing there? he looked out of place, guy his height should be at a higher weight class

New bench rep PR!!!!

_RudeCrew

18

5 years_RudeCrew (15100): @Callofthehounds SICK

Sup!

Callofthehounds

6

5 yearsDevil82 (1240): welcome! running same program, but your lifts > mine

Gut during bulk, please critique!

nym86

15

5 yearsOptimusPrime (1257): Yep, you can do a 3 point caliper test yourself. If you want a 7 point test, ask a friend.

BIRTHDAY: 30yrs old TODAY. Sweet jesus(PICS)

FiremanSi

41

5 yearsFiremanSi (42382): @rico Never too late cheers dude.

do i have enough muscle to cut and look good

jordannnn

15

6 years4real (3319): Id say you got a good foundation

Its time - Picture Progress Time - Thanks SS

AustralianOak

7

6 yearsAustralianOak (1504): Really??? So he is quite functional as well - most of the time I have found these guys just do normal bodybuilding training, nice surprise.

What's up SS!

DolanBryan

22

6 yearsFiremanSi (42382): Welcome man, great weight loss. Fair play to ya.

frikal frakal

Trickerd

64

6 yearsTrickerd (28): I'm going to you know...go lift and take care of myself now. also you should try to go get a tan bro. makes aesthetics much better to look at. I myself am going to go tan some. and please learn to stand up right. that pose is kinda funky. hahaha JP have a nice day dudes. keep killen it. :)

french athlete

kabyl08

13

6 yearsAustralianOak (1504): One of the sins of SS is self promotion.....

Bicep Super-Tri Set Video

Prometheus

1

6 yearsPrometheus (829): Got a new video up, this is my third tri set, it's a pretty good one to throw into the mix imo, gives a great pump.. http://www.youtube.com/watch?v=JMlmgp6-7l0 http://www.youtube.com/watch?v=JMlmgp6-7l0 Also working on a nutrition video should have it up this weekend, it's focused on cost effective and simplistic bulking

Insanity

Rafdog97

5

6 yearsskel1977 (109): I did p90x for about 3 weeks and then said screw it. Joined a gym. 2 months later i have muscle to show for it.

Checking in

skel1977

3

6 yearsskel1977 (109): Sticking to my hypertrophy routine until i cant add any more weight to the bar. Taking centrum. Im on a carnivore diet now. Doing my best to hit 220g protein per day.

Continue Bulking or Cut?

Corb90

5

6 yearsFiremanSi (42382): Start with a deficit... monitor results for a week. If u've lost a 1lb.. perfect.. monitor for next week. No Loss ?? Lower cals or add cardio.. Repeat !! Easy as that. Tough part is curtailing the hunger.. High volume foods i.e. food with more water in them, less cals. i.e. Strawberries instead of raisins Blueberries instead of bananas Addition of spinach, salads, tomatoes, cucumbers. I'm sure u get the point now. :)

Story so far....

Jezza_91

21

6 yearsJezza_91 (1315): Cheers guys Had to take a few day off due to my elbow :( but by fuck when im back im not letting anything or anyone stop me. Going to rip shit up :)

Ecto Bulking

Shredded

18

6 yearsHewy007 (2980): Ecto news team assemble!! I'm in

Keep cutting or start bulking?

Gains

11

6 yearsHighdeas (1635): start eating, now, lots of it #bulktrain INC

My so far IIFYM results Part 2

fredb

31

6 yearsfredb (322): i think your right.... thx

bulk or cut?

Scotian

27

6 yearsIrishGymSheep (10554): Definitely bulk I've seen enough of your psots to know you will be a lot happier bulking and being xbox huge.

First Competition

Stack87

15

6 yearsthe1 (33846): no one does anything for free lol.. good luck

Few months at the gym

Voronove

16

6 yearsSwift (1411): Do you spin wheels?

Update and some food

Rand

7

6 yearsRand (4291): This is no joke, I just wasn't going setting myself up for a goo cut so I Said screw it and started cooking like crazy. Plus I want to hit 500 poud deadlift soon gotta eat for that.

Layne Crushing Deadlift PRs

SRorhrbac0808

17

6 yearsjonrivs49 (3001): @Zyzzst.. thanks man..

_RudeCrew's Madcow Log

_RudeCrew

59

6 years_RudeCrew (15100): @Flo1307 thanks man!

Deadlift and Squat PR Vids

alexvierling

8

6 yearsalexvierling (262): Fluctuates between 205-208

Update in the life of Duke

Dukenhiemer

33

6 yearsDukenhiemer (23938): That's really neat Stu! Thanks for the information!

16 month transformation

ksrcrider

75

6 yearsksrcrider (328): One month of progress from my diet that I created for myself. 10lbs lost and 3 inches of my midsection http://i1218.photobucket.com/albums/dd412/Karl_Krienke/1011187_10151694303790395_1798855753_n_zps3dc071d9.jpg

Progress, Big thanks to SS

ryan_929

27

6 yearsryan_929 (478): @coolguy1993 Thanks my man, hope i can hit 180 by next jan, that would be awesome

wanna be fuarkin shredded?

Mikhail

56

6 yearsAverageJoe (4510): I love Elliot too! He's a really charismatic guy with a great vision of training.

12 week WELL DISCIPLINED CUT

KOKOROKO

46

6 yearsmeghsunderlal (1): nice work

My Shredding Evolution

Stanimal

47

6 yearsexhell (7): nice work bro! what diet are u in? iifym or low carb?

Heaviest I have ever been (Pics)

IrishGymSheep

13

6 yearscoolguy1993 (13237): good work!

FELLOW SS,NEED SOME SUPPORT

KOKOROKO

4

6 yearsTrev182 (14986): Liked

how much bf? rate the aesthetics thnx

AestheticsBrah

12

6 yearsWinnersNeverQuit (10311): Decent for 17, whatre your lifting stats? also, wheels??

The Beech is Back: Chicks Keep Logging

freakgeek2

88

6 yearscoolguy1993 (13237): yay @freakgeek2 is back and can pull up! You da boss!

Betas Gonna Beta, Alphas Gonna Alpha (log)

SRorhrbac0808

94

6 yearsElminister (3412): Damn! Rohr, when did you become so big!

my 5 months progress, 17 years old

AestheticsBrah

10

6 yearsGStarRaw (1441): Don't lie to me, i can see muscle from before.

2 week progress

JoelStreet

13

6 yearsNyko (2884): Aim for 2lbs a week for steady loss. I hate that society associates weight gain and loss solely with carb intake...

Triceps 100% Natural

oceanair

51

6 yearsoceanair (18007): ohmygosh! i just now noticed that lol. i thought i had to some crazy tech thing on my mac. that's why i mentioned it lol. thanks! now time to investigate muahahaha ::edit:: hmm, only rob_riches uses that IP address, but i know someone with two macs, making it two diff IP's hahaha. however, if some other goofball on here has two diff comps, it could be them too.

Front Squat Form Check (Recorded)

AarronStenner

27

6 yearsAarronStenner (10990): @SRorhrbac0808 got to get my form down first man! a few weeks of fixing pelvic tilt and a few other issues and il actually put on a decent weight

The old mans update

Wbauman

6

6 yearsWbauman (952): Thanks guys. Having a great time. Hiking with the wife and kids and just relaxing.

Thank you Simplyshredded.com

beezfbaby

11

6 yearsajones46 (11698): I do second Nyko's comment. Sad I just cut mine :(

DEADLIFT PR 515

AverageJoe

41

6 yearsBaiTu (3096): Whatever? When and how? You don't add anything to the discussion lately; you just spout nonsense.

The ultimate before and after.

Ray_Miego

17

6 yearsRay_Miego (73): It's simply because I didn't start training legs consistently at the start. I hated leg days! but now I love them they are my favorite work-out!

First Shredd after 90 KG bulk + Pics

shreddhead

17

6 yearsgolagol (40): yhe i would like to see your routine if u can write rep set exersices , and what do u think about power workout together with hypoo like as phat ?

Follow Me As I Gain-My Bulk Log

KalletSc

59

6 yearsKalletSc (607): Was thinking about my goals last night once i got to bed..i hadnt been that drunk in like a month or so...but i think i need to really cut that sht out. Woke up at 170.0 fyi lol. Just had some vitamin water and a good breakfast. About to hit the gym.

Walking

Suhjik

6

6 yearsGGBro (553): ^^ lol this guy

Time to get srs. Time to bulk(log)

Hamer93

164

6 yearscoolguy1993 (13237): It is, your doing a really impressive thing and you should be proud of the gains your making. Your defying genetics and saying "fuck you nature I want to be fucking huge!" I think you'll go far. Also your shoulders are scary strong, I use like 16kg dbs at best haha

Contuine to bulk at 21% BF? Dexa Scan pic

jozh22

11

6 yearschriselkins (1597): I wouldn't BULK because at your body fat you might end up FULKING hard. I'd just keep lifting and eat whatever you think maintenance is for your body. Keep your protein high enough and try not to over or under eat too bad and don't feel bad about a few higher calorie days here and there. You should gain strength and muscle mass while your body does some slight re-composition. Bulking hard at body fat over 15 and 20% doesn't lead to a ton of...

My so far IIFYM results

fredb

45

6 yearsGStarRaw (1441): Damn OP, nice bod OP.

Please rate my deadlift form

nonsmoker

7

6 years_RudeCrew (15100): The first few reps you were straightening your legs too fast. Almost looked like a straight leg. And you were rounding your back on the descent. Try keeping your body tight through the whole lift

WinnersNeverQuit is cutting

WinnersNeverQuit

74

6 yearsWinnersNeverQuit (10311): Really want to get started on my new routine now, but have to wait til Monday... Bloody annoying, my new diets going well so far, enjoying being able to eat more so I feel a little more full now; feel a litte but more energetic as well after cutting a lot of sugary foods etc out of my diet as well. On another note just got a second job as a lifeguard nowand I'm also only 2-3 weeks away from finishing my gym instructors course, and have nearly...

Team Johon6-RJ Perkins- road to 10% :P

johon6

132

6 yearssimongower (181): Just a small update, I don't know him personally or anything but I'm friends with him on MyFitnessPal. Looks like he is still sticking to a good diet so he may come back some day....

18 Year Old Natural Bodybuilder(6 weeks out)

fitnessdudes

16

6 yearsMassthetics (364): @fitnessdudes gjdm shredded

Back on track.

ilifthard

4

6 yearsSRorhrbac0808 (47098): ^haha <3

My log, road to getting an awesome body!

James

3

6 yearsJames (55): Does anyone have some ideas on what i could improve on :)?

seven months transformation

puimuri

16

6 yearsfreakgeek2 (703): Dang!!! That's Amazing! Your transformation has seen much bigger improvements than mine. That's sick

Croissant glutes (18+)

samirsaleh

15

6 yearsleanr0x (4183): first i thought "what a awful chicken" :D

Opinions on what I need to work on

AarronStenner

39

6 yearsScotian (9922): No offence to anyone on this forum but there isn't many on here who will obtain the physique the1 has right now in their lifetime naturally. Maybe k Manley but that's all I can think of who post actively. You need one in a million genetics and work ethic. But that doesn't matter. The goal is to be the best YOU can be. Edit: maybe a couple others too

Feedback wanted areas to improve for comp!

Jealster

5

6 yearsJealster (91): Yeah my arms seem to only look proportioned when tensing them properly any recommendations with gaining thickness on triceps and delts ?

Update!Pics!

_RudeCrew

14

6 yearsryan_929 (478): Nice bulky frame, looking solid bro.

The log you all want to be in on...

zacharyc

19

6 yearsTyrannosaurusFlex (2641): Welcome Macklemore!:D "Shredheads will be like 'Aww, he got the abs tho'" Mad rapping skills up in here Not srs

3 Year Progress

KalletSc

6

6 yearsKalletSc (607): Thanks guys! Can't wait to see what the fourth year pic will bring..

MKS- Motivation from me to you! :)

misskelseysmith

19

6 yearsmisskelseysmith (460): thanks again everyone.. @oceanair - you will get there! just takes time!! :D If you want any good workouts (legs/glutes) i have a few awesome ones i made up! really building the booty's roundness and lifting it ;) @the1 - soild glutes ahahahaha thanks babe, really working on them!! :D :D @irisgymsheep - Yess, like the1 said i did have a problem with my period.. I think it was from going down to low bodyfat but also i switched my birth...

new personal best vid.

misskelseysmith

3

6 yearsmisskelseysmith (460): @SwoleAnimal - Thanks fo the tip! I usually try to come right down to my chest, but where i kinda hurt my shoulder (when i was in contest prep) when i go down to far it still is a little plainful and I definitely don't want to hurt it again or put it out of place!! Chest is in pain today (good pain) :D no pain no gainsss :P

Progress and Program

MCarey

13

6 yearsMCarey (2179): Uploaded some new pics if anyone wants to comment

Want to bulk but need to cut (pics)

seratobeats

25

6 yearsseratobeats (70): Definitely going to consider trying that

Do you even callous?

ajones46

16

6 yearsdatabas1c (2188): Todays workout resulted in something new to contribute. http://i.imgur.com/IYELCQD.jpg

So..is it time to cut?

KalletSc

24

6 yearsKalletSc (607): @Srorhrbac0808...Hm. Don't know how to take this one. I'm no damn pretty boy but I don't think theres anything wrong with staying somewhat lean. I've already put on 10lbs and minimal fat in the past 8 months. But instead of starting an argument, I'll just get to work, pound some food, and let my results prove that im for real. Anyways, goodjob with your bulk/log.

BodyPower Expo & Updates (Lots of pics!)

AarronStenner

24

6 yearseventheodds1 (5644): You made Ogus look tiny :p

Chest Workout Video - JordanW Rep out 385lb

Prometheus

6

6 yearsNorIda (46954): I agree completely with Ek It's awesome that your here, but actually being involved in the community, rather than trying to promote your YouTube channel, would be awesome. It's pretty sad when I see a thread posted by you I automatically assume there is a vid posted Which is fine, you're not the only one. But if you really want to promote yourself, you should be trying to network with the people in the forums, after all, someone here may be...

I have nearly finished my cut!

TheSillySpartans

3

6 yearsMassthetics (364): @TheSillySpartans gjdm

2 months cutting update (piks included)

dollar786

9

6 yearsScotian (9922): Nice progress

Can anybody explain this?

cassious

8

6 yearscassious (2926): Thats the thing, I can push my gut out like that... And I have never taken anything.

Little Update

AverageJoe

22

6 yearssamirsaleh (1957): mirin hard

Rate the Picture above you

IrishGymSheep

38

6 yearsdavid12345676 (8566): @igg its not current. sorry i dont have a picture. carry on!!

DECEMBER SQUAT CHALLENGE

Cannonball

25

6 yearsSwayz87 (9039): Hahahaha atta boy!

Need lifting advice badly....(pics)

MiscVirgin69

7

6 yearsKnifeHands (5569): Strong username pal

Started from the bottom now 5 months here

abdulisraddd

5

6 yearsdavid12345676 (8566): solid transformation

for oceanair

lukecorney

16

6 yearsMassthetics (364): hoollly that is thicknjoocy mirin'

I'm a be bigger than the Incredible Hulk log

coolguy1993

344

6 yearscoolguy1993 (13237): @stinkydiver36 what are you weighing now?

**Alex Muller Log**

alexmuller

71

6 yearsalexmuller (5452): Pull day baby!! Slept on my arm all night so my shoulder is stiff as hell today, going to have to thoroughly warm up. Heres my motivation song for the day, makes me feel like a superhero! http://www.youtube.com/watch?v=KrbyNGVvgqY

Cardinal's Log

cardinal

75

6 yearscardinal (6175): Really cut my kcals again this week. Time for a big weigh in tomorrow. Hoping those scales will put me near 158 lbs. After that I'm questioning how much lighter I can get. Also got a 170kg x 6 squat on Wednesday. At 160 lbs. Less than a month now and I also get my life back from work. Just need to maintain this warrior monk like focus. Wake, eat, lift, study, meal prep, sleep, repeat. All there is right now.

Cutting log

ilifthard

151

6 yearseknight (58105): What is this "cutting" you speak of? -3X

Dave Shredds Log! Applied Nutriceuticals

david12345676

97

6 yearsEvisu79 (202): No worries bro. Some string of events you can't control. The best you can do is heal up and kill it once you recovered.

Dwatson - Update

dwatson

26

6 yearsDexdbest (4792): Awesome update. Sorry i replied late, been having problems with logging on ss for the past few weeks. Looking solid

Check Out My YouTube Channel

Prometheus

12

6 yearsPrometheus (829): Dead hit 545lb raw last night, so 100lb more than bench, not really nearly the same, give me a couple weeks and I'll have a 600lb deadlift video up at 210lb bodyweight. Thanks a lot Decided to do the Canadian Nationals which is 4 weeks away, one of those weeks I am out of the country.. Hoping for about a 1600 raw total

Body transformation thread

ilifthard

47

6 yearsFish (109): 1.5 years and the help of some downlighting haha http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/0613cfec4649e3cd27e8e58b08d6476d.jpg http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/30b50d2ca9217003a765981c967986e1.jpg

Cutting with RJ Perkins

_RudeCrew

40

6 yearsoceanair (18007): Good job!

Set my new RECORD! - 67 Pistol squats

Zody

4

6 yearsZody (22): Thanks fellas

Duke breaks 300! (Again!)

Dukenhiemer

6

6 yearscoolguy1993 (13237): Beast! http://www.youtube.com/watch?v=WLqiMxBROFk

New bench PR!

_RudeCrew

4

6 years_RudeCrew (15100): @SRorhrbac0808 thanks man I appreciate it!! Ya I like to bring the bar down slow. I feel as if I'm cheating if I slam it down and bounce it hard.

4Reals cutting LOG

4real

123

6 yearsFiremanSi (42382): Haha.. looking forward to it man !!

Current progress :/ !!

saylee

9

6 yearswannabemuscular (33216): @saylee good to hear. Keep at it. You have youth on your side with the skin.

WOOOO

SRorhrbac0808

9

6 yearsalexmuller (5452): That's awesome man!! Can't wait to see the pics!

Update PICS - Bulk

brian12

20

6 yearsbrian12 (9495): @Elminister Born and raised in South Africa, worked in London in Investment banking before moving to Korea. That stressed me out to the max, and I decided to take a year off and travel/enjoy life - and ended up moving to Korea to teach English. Met my wife (also a teacher) at my gym!!! And since then got married, and bought a house.. Living in Korea is AMAZING. For me, it's better than London or Cape Town. Really first class, everything is so...

Time to get SHREDDED

tah10

8

6 yearsDukenhiemer (23938): Looking solid man, I wouldn't cut more if I were you. Just eat at maintenance.

What's the best part of your body?

ilifthard

14

6 yearsjonrivs49 (3001): My favorite part is what girls want.. If you know what i mean..

Your BACK DOUBLE BICEP POSE only!

KOKOROKO

116

6 yearsKOKOROKO (559): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/841c270174ce24ca50195a37a2be7c14.png MID APRIL 2013 with my fav. pose "ABS"

Chest no longer a weakness!(pics)

IrishGymSheep

13

6 yearsDukenhiemer (23938): Oh yeah? Training for aesthetics now? Lame. :) I kid, I did these last 8 months as well!

Duke hits 300 (Again!)

Dukenhiemer

23

6 yearsDukenhiemer (23938): Only power rack at the gym.

Slow Progress is Progress!! *L/P/P*

Swift

11

6 yearsSwift (1411): ok, so today is Strength Push B day Flat DB Press upped my DB's to 26kg's ea and got all 4 sets of 6 and felt pretty good about them, and got them pretty easily so ill definatly be upping that. Over Head Press: was going for 3 sets of 6-8 reps Last strength Push B day i got 8,8,5 at 35kgs but this week, i'd recently improved my form where the weight would come down to my chest travelling in a path outside my centre of gravity where as now i'd...

Still Bulking, Hitting NonStop PRs, and VIDS

SRorhrbac0808

500

6 yearsNorIda (46954): FULL BIATCH WOOOOOOO INB4THENEWTHREAD

Cardinal’s progress thread

cardinal

2

6 yearsDukenhiemer (23938): Crazy lean dude! Looking good!

5 month cutting progress

SCSoccer24

11

6 yearsRohanFLB (103): Nice cut mate :) Agree with Swift and OhhLoLo 300 is a nice buffer that should still keep you above maintenance if you go working, spend an extra hour or so with the gf, etc.

mr dollars progress (piks included)

dollar786

4

6 yearsdollar786 (169): @Dukenhiemer. Cheers man thanks for the advice

Duke is bulking with RJ Perkins! (2)

Dukenhiemer

303

6 yearsDukenhiemer (23938): @tamere, yes, it has it's perks! But it is indeed shitty on the wallet! @Thedude67, RJ Perkins, he has a log on here, IFPA Pro-Bodybuilder. My time with him has lapsed as of about three weeks ago, so I am doing my own thing. He is a class-act guy! He knows his stuff and is great to work with! Definitely would recommend him!

The old man almost there!! Pics

Wbauman

30

6 yearsWbauman (952): It's definately not easy at my age. I appreciate all the comments, it means a lot. Many of you guys here keep me motivated. I really wish I knew what I was doing back when I started working in my late teens. One of the main things I've learned is this is a slow process and take it one day at a time. I'm not as big or as strong as some here but I'm proud of what I have done and I learned a lot about my body in the process. Once you start...

Critique my physique (Back)

BWestern

4

6 yearsdavid12345676 (8566): better learning how to pose is going to show it off alot better! do some research and keep posing every day and you will have it in no time op~!

hitting goals!!

sickrykes

8

6 yearssickrykes (1651): Lol clean bulk? I used to eat 'clean' now I eat everything and anything. I did one cut by mistake when my pt cause told me to eat 6 meals a day that were lean as fu*k. Now basically I eat 200+g of protein a day the other 4000cal from pastas,potatoes, some greens, and whatever I can find to eat lol.

road to riteousness (bulk log)

Mikhail

10

6 yearsMikhail (517): Thanks all, did back yesterday. Great day to be honest. Started off with rack pulls @ 365 and ended my routine with row downs. For those not familiar with the row down its essentially a cheating way to do a pull down with a close grip. Have been doing row downs now for a few months and what I really love about them is the range I get and amount of weight I can load. Get a great contraction in my lats/rhoms. @mikew I know what you mean about...

CHEECK It OUT BRAHs! 12 week Transformation

Hektz

12

6 yearsHektz (25): Hmmm maybe i should keep this as my log? hmm?

I have an Important video for You.

SRorhrbac0808

17

6 yearsIrishGymSheep (10554): I listen to music to get me in a specific mood. Like I listen to E Nomine so I think I'm a vampire hunter and need to train to fight evil demons. http://www.youtube.com/watch?v=tLzJeZncF5A If I want to release anger and hate the world I listen to YIHRK http://www.youtube.com/watch?v=6ZiOilvX5jg If I don't have a lot of time and I want to blaze through a workout I go with; http://www.youtube.com/watch?v=yfB7vF7nCdA Or ...

Click ur heels n u'll get swole (kansas log)

Kansas___Boyyyyy

30

6 yearsKansas___Boyyyyy (3358): Yessir I have a meme ima upload just for you randomly

Update

igg

23

6 yearsigg (2626): Yea same, I'm going to cut when I hit 210, only thing that sucks ass is I'm going to have to get my fitness up for the navy, so gotta do some running, I'm going to have to eat even more than I do right now...arghh I think that my legs aren't really small naturally, even when I weighed 140lbs they weren't as skinny as I see some people's, and they've made the most gainzz this year, but that could just be because I hardly trained them for the...

OhhLoLo's Update Pictures

OhhLoLo

9

6 yearsthe1 (33846): nothing in particular ohlolo, you are young and you have a great foundation.. keep pounding the weights, supplements, diet and getting in your sleep !! looking good bro !

Quest to Aesthetics

Adiaz10x

4

6 yearsAdiaz10x (25): Thanks guys, its a slow process, but definitely worth it. This website and the forums have helped me out so much

Return of Alex Muller

alexmuller

29

6 yearsalexmuller (5452): I trained the shot out of my legs!!

Yes, I always skipped leg day!!

samirsaleh

12

6 yearsFiremanSi (42382): i.e. Drops sets, negatives, half reps yeah ?? Sweet man, cheers.

2 months cutting in

dollar786

9

6 yearsdollar786 (169): Bump

Rear delt, tricep flex/pose thread

VOLSAO

24

6 yearsDirkenhiemer (12157): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/ca51c7ecc055ab1a64045ff73970f6e1.jpg The only pose I look good in IMO!

Still waiting on my gun permit!

ksrcrider

4

6 yearsG3NGHIS (8532): I was prepared to talk about how awesome gun guns are. YOU GOT ME. Good work doe Starchild

My Gains since January <----

dari0z

14

6 yearsdari0z (1): I don't think I have either.

DEAD LIFT VIDEO 200KG !!!!!!

eingold

42

6 yearseingold (1291): hahaha cheers baggy

5'4 and 130 weight looking to get more rippe

Runningaway95

20

6 yearsBroschette (127): @Runningaway95 get most of my carbs from oatmeal. Someone our size can put in half the work cause we fill out a lot easier then taller people, it doesnt take long to see some good gains

Need you to critique and advice plase!

alfa345

10

6 yearsalfa345 (67): @brian im just supeer aware that i might look skinny - scrawny if u know what i mean!! Doesnt feel good ;(

Rate and tell me what you think. Bulking now

stinkydiver36

14

6 yearsstinkydiver36 (1861): @MrMailliw got ya.everyone is always dealing with bloating from the sodium. Any issues about that? @Hamer93 I am a huge fan of refries beans, any suggestions to that? I know some contain lard, but I usually get the fat free kind.

Hi people

Mikhail

31

6 yearsMikhail (517): @IrishGymSheep ive been back man, just got busy with life thats all. actually you could say i never left. Thank you though. its good to feel good, and get huge.

Progress-JUNE-APRIL

NorCalJR

1

6 yearsNorCalJR (49): Progress from June 2012- April 2013. Happy with my progress but know I could of done so much more if I didnt cheat so much in the beginning. Def motivated to continue though and keep going. http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/a1e6280a9b4eeea223b319bf2f4111d5.jpg

Back Progress Pictures

Jordan

2

6 yearsKOKOROKO (559): awesome build!! post you DOUBLE BI's HERE MATE!

Sumo Dead Form Check 405

Rand

15

6 yearsRand (4291): @databas1c I line up my shins with the rings in the bar. I do conentional also but I feel more comfortable with sumo I don't have film of it but I will next week maybe

Elminister's bulking log (PHAT)

Elminister

21

6 yearsElminister (3412): Today was leg day. Last couple of weeks I've been working on ATG squats or at least going below parallel. It's hard for me to tell, as there are NO MIRRORS NEARBY. People tell me I'm going really low, but I can't be 100% sure. I'll have to make a video next week to see just how low my squats are. 1. Squats 10 x 90 lbs, 10 x 154 lbs, 10 x 176 lbs, 9 x 200 lbs, 6 x 220 lbs 2. Squat press machine 10 x 330 lbs, 10 x 350 lbs, 6 x 370 lbs 3....

dex update

Dexdbest

42

6 yearsJezza_91 (1315): Inb4 kai green who?

I need serious cutting help!

theMachineJV

11

6 yearstheMachineJV (1): thanks guys for all your suggestions I used the IIFYM calculator and came up with that I need to be eating abour 2600-2700 calories a day. macros of (45p/35f/20c) would be 290g/100g/129g all seems like I can do it very easily. I'll keep an update on progress and repost a new diet once I get on configured. I'm planning to sign up for the Dopey Challenge in January which is a 5k on thursday/10k friday/half marathon on sat/and full marathon on...

SUMMER!

BRANDON_12

5

6 yearsBRANDON_12 (1528): OH SHITT!! Haha

My transformation

samirsaleh

12

6 yearssamirsaleh (1957): here is another picture http://imagecdn.bodybuilding.com/img/user_images/growable/2013/03/27/65657662/progresspic/jmWlZrkJZRfugCcNNHZThxSPYiLfnstUXhAR-610xh.jpg

Calves!

nelly

11

6 yearsAKK (1998): http://oi50.tinypic.com/33m38u0.jpg calf training = le boring

EK.You'r looking skinny/fitness model-like

SRorhrbac0808

17

6 yearsFiremanSi (42382): House = LEGEND.

Beginner

dale1

12

6 yearsPrados (1): Dale1, I for some reason like to train during the morning, I never train after 6 pm, this is because i'm tired of all the effort I use during the day, when bulking I prefer to train during the morning, this helps me to lift more weight and gives me motivation to train harder. I prefer it also cause I control better my food intake.

New Deadlift PR. please critique

Trharrison

20

6 yearsdatabas1c (2188): @Trharrison you deadlift like your goal is a medical discharge... If that's the case, keep up the good work. Otherwise, read every other post in this thread.

Deadlift form check!

_RudeCrew

25

6 yearsThedude67 (3088): @NorIda Feel free to watch my deadlift vid and tell me what's up. I hit 295 and lost some form I think...

28 weeks out????????

kaitjens

67

6 yearskaitjens (1729): Not awkward at all. Butt compliments are even better than calf compliments! I appreciate any compliment and they all make me feel great. Thanks everyone.

Marco Romano - Booom!

MarcoR93

10

6 yearsMarcoR93 (13): Thanks Thor! Check my new video! http://www.youtube.com/watch?v=F-WlcCj79bE

kindly critique my squat form(video)

DFMaster240

11

6 yearsDirkenhiemer (12157): I have this tendency as well. But that's because I have a really narrow squat stance. It's slightly under shoulder width. I find it the most comfortable for squatting. Especially with higher reps.

WHEELS! SHOW THE WORLD WHAT YOU'VE GOT!

ilifthard

6

6 yearsdavid12345676 (8566): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/3d22d130bcbf8fe4c1d84dfa68062f07.jpg http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/aa65e1c46c64f89e71969cb64e228a89.jpg

Im Back!

AarronStenner

15

6 yearsAarronStenner (10990): of course, i am a terminator

9 wks out/ contest prep journal & motivation

the1

500

6 yearsNorIda (46954): LAST!

Pendlay Row [form check]

stahmz

7

6 yearsdatabas1c (2188): @stahmz I think your form looks pretty good, as you mentioned your back could be a little closer to parallel. I'm not sure what these guys are talking about as far as bringing the bar to your lower abdomen. The pendlay row is the opposite exercise to the bench, and should be brought to your lower chest or upper abs. @brian12 That video on t-nation looks nothing like a pendlay row. Dont believe me? Watch glenn pendlay: ...

my stats

bespokefitness

23

6 yearsbespokefitness (1): Hey, yea my supps are funded as I'm sponsored mate... When I'm home later ill go through some stuff with you all

Done cutting, or?

Rawsteel

14

6 years4real (3319): dont sweat itimo i think you 9%

Squat form check

Wbauman

13

6 yearsWbauman (952): bout as deep as my old butt can go. Not sure if its a flexablilty issue or what. Any lower with heavy weight hurts my knees..

Guys. Check out my bud squatting 585

SRorhrbac0808

24

6 yearsSRorhrbac0808 (47098): haha Right!

My Body: Figure or Bikini?

xfitnessjunkiex

5

6 yearskaitjens (1729): @the1 Your gf's transformation is AWESOME! Wow!!

I should look at the photo gallery more.

Dirkenhiemer

11

6 yearsSRorhrbac0808 (47098): WTF you doing putting my pic as your AVI bro?!?!?!?!?!

My progress

DominikGiggs

26

6 yearsDominikGiggs (82): Tomorrow I´m going to be measured, so I will get to know what my current weight and body fat percentage is. Yesterday I worked on my biceps which needs a lot of work and at the end I made an abs routine focussing on the lower abs and the serratus. It´s so hard to get the lower abs :/ Can you recommend some work for the lower abs ? I´m mainly doing leg-raises and knee raises. In general I work my abs in a rep range of 8-15 when using...

A short video

James

12

6 yearsG3NGHIS (8532): We are the biggest of ducks http://lh3.ggpht.com/SergioAlex76/SO-hgjBZvgI/AAAAAAAAALs/oYse2aHV8qo/fail-duck%5B2%5D.jpg?imgmax=800

Irish Spring Break !!!

FiremanSi

10

6 years4real (3319): yup still chilly in london i swear its ment to be warming up around this time?British weather for you

9 Months in Pics Bulk or cut

Flo1307

5

6 yearsFlo1307 (3853): Thx for the advice @SwoleAnimal @FiremanSi @4real yeah i'll only add some cardio to my routine. 6'1 and 185lbs

PICS UPDATE

Dragonian

18

6 yearsPittMuscle (1896): Haha I still lurk every once in awhile. I'll try and post a bit more, I just stopped because the back and forth nut hugging when I used to post often got pretty annoying to read in every post.

Bulk? Maintain? Keep cutting? too skinny....

kaitjens

44

6 yearscoolguy1993 (13237): @kaitjens nice, yeah 17% definately looks more likely. Thats INSANE going from 40% to 17% in under a year- you have gotten stronger as well, its not like you've went out and just stopped eating- do you eat more now than you did when you were 40%? your metabolisms probably got a lot faster (pressuming you didn't do much physical activity before you started lifting and yoga etc). And shup! you might weigh more than me but I have better tattoos!:P

Want to do my first Cut. Pics from Bulk

Austrian

31

6 yearsG3NGHIS (8532): Austrian, I don't look nearly as good as you, but I also got a heart defect. Cool to see someone else dealing with similar problems!

KRIZTUFF goes PHAT - Log

KRIZTUFF

60

6 yearsKRIZTUFF (430): @Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic,...

My recomp progress (pics)

Cannonball

19

6 yearsCannonball (6283): nice^^ I'm bulking as hard as I can, which is pretty much a lean bulk. I'm a bad eater^^ I'm currently doing pull push legs but I aim for upper/lower body and one day rest but too much of a gym addict lol thanks! :D I'd call it melodic death metal I guess so yeah^^

OUN2CALLOUTS!? GTFIH!

Dirkenhiemer

222

6 yearscoolguy1993 (13237): I got to agree with this 100%. All the guys in the argument have ridiculous strength and physiques, theres really no point having a pissing contest online. However the 1st post on this thread is sheer class. I don't think I've ever seen a post with so many likes. Great lifting vids by the twins- they really should post vids more often!

25 percent to 15 percent bf (piks included)

dollar786

17

6 yearsdollar786 (169): Thanks man :)

Pig's Training Log

Piggles

3

6 yearsoceanair (18007): that's a tall ass pig! ..but you look shorter in your avi?

small update

Mikhail

77

6 yearsZyzzst (4486): Military channel is actually kind of boring:/

Log Time

Jezza_91

6

6 yearsDukenhiemer (23938): Get it dude!!

Progress

Momo_shwag

8

6 yearseknight (58105): Bribery reps to motivate this to happen! -3X

Thor progress picture update

Thor

10

6 yearsSRorhrbac0808 (47098): Yes!! Good gainz bro

Trial #2 - Chicks on a Log

freakgeek

42

6 yearsElminister (3412): Impressive lifts on squats and chest. You'll reach your goals in no time.

Newbie of Newbies

leeroyn

7

6 yearsleeroyn (10): Great advice, guys. I've narrowed it down to 2 gyms I'm currently looking at. I've gone for a basic set up. Ones with a lot of free weights and machines and they both have 24hrs a day, 7 days a week access which is essential. My diet is pretty much how you said, and around 4 days a week are the days I stock up majorly healthy. As well as cutting out food after around 9pm and late night when I finish work. Just put my bike in the shop and I'm...

CUT OR BULK ? The question, again.

AverageJoe

24

6 yearsAverageJoe (4510): Of course it did!!! I made it as small as i could without hurting anyone

18 Year Old Bodybuilder Progress Motivation

gelliott7

5

6 yearstarotale (433): fuuuuuuuuck. can't imagine the effort, research, and blood and sweat to achieve that. props to you good man

New Project Aesthetics thread

Cannonball

47

6 yearsCannonball (6283): thanks! I have a feeling she is... ;) (its mah gf lol)

Progress Photo

SCSoccer24

10

6 yearsSCSoccer24 (31): @Monster81 thanks for the tips. Yesterday I started this improved plan based on my friends advice. I love chicken so it was hard for me to stick to his recommended 20% protein and ended the day with 50c/33p/17f. I think I will do what you suggested and aim for the 50/30/20 split. I also added in some variable intensity stair climbing into my workout. I hope in a few weeks I can successfully update y'all with some wicked progress

Forearm Vascularity, let's see it!

oceanair

94

6 yearsoceanair (18007): @ajones46 I got love for you too Jonsie. Don't worry, you still the homie ;) and @the1 is keeping my thread alive. Everyone take note.

please critique my deadlift form.

DFMaster240

26

6 yearsDFMaster240 (577): Lol bump

half way through my cut (piks included)

dollar786

6

6 yearsdollar786 (169): Thanks bro its been a good month since I started cutting and yeh am thinking of going atleast below 15 percent bf before I start to lean bulk

**Alex Muller Log**

alexmuller

61

6 yearsFiremanSi (42382): CANT WAIT for this video logs and KILLER workouts.. Stupid SS has been fooked last couple of days.. was mad to comment on this. Set the pace my man.

Squat suffering on cut

Wbauman

20

6 yearsIrishGymSheep (10554): Well a hood is basically just a big flap of extra double layer cloth, it's going to put off how the bar sits on your back.

Two month mark. Hows my progress?

DemGainzzz

6

6 yearsDemGainzzz (91): http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/106bb23602feab86734a540e847d5a5f.jpg This is a little older but its about what I looked like right before I started lifting.

How am I looking? BF% needed! (VIDEO)

Spankky

4

6 yearscardinal (6175): In terms of body fat I would say somewhere around 18% seems about right.

Newb > Fat > Cutting > Advise > Progress Log

booeychops

14

6 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. https://lh5.googleusercontent.com/-4JiCXU1GNeQ/UT2RUILfj0I/AAAAAAAAAIY/p2nwNuMzVig/s288/securedownload.jpg ...

wheels update

Scotian

33

6 yearsScotian (9922): You got this bro

1yr 2 month transformation

ksrcrider

38

6 yearsDirkenhiemer (12157): Very impressive! WTB your shoulders and arms. plzkkthx

think its safe to say i bet anorexia

sickrykes

25

6 yearssickrykes (1651): thanks everyone for your help! if it wasn't for this fourm id still be eating 6 meals a day and have no idea what a cal surplus is.

Incompetent Personal Trainer.

kaitjens

58

6 yearskaitjens (1729): @SRorhrbac0808 get outta here steven. lol no juice for me. @Kansas___Boyyyyy that they are! @Dexdbest this forum really knows how to show the love! thank you! i really appreciate it

200lbs/41% bodyfat to 142lbs/20%BF- Female

kaitjens

57

6 yearsoceanair (18007): @kaitjens mirin' dat back.

feedback wanted (pics)

pandasashi

34

6 yearspandasashi (3859): ^also sometimes do shoulders on the same day as back since a lot of rear delt stuff is similar to some back stuff

Update

Zyzzst

17

6 yearsNorIda (46954): Lol! Been in those shoes dude!

My 5 months PHAT progress pictures

cardinal

19

6 yearscardinal (6175): @johon6 I was getting that too when i tried cutting near enough all carbs. I actually followed the advice of some people on here and upped the carb intake whilst reducing fat intake. I now feel fuller and feel my weight loss is better. I've also found reducing sugar helps too. I used to have a lot more fructus sugar too but noticed it gave me really low energy levels. Basically swapped out an apple for some oats which I mix into my yogurt and I...

Progress update bench press 315 lbs. (video)

mikew

27

6 yearsSRorhrbac0808 (47098): this mu fugga STRONG

7 weeks in on cutting diet..

ksrcrider

3

6 yearsksrcrider (328): their .5 inches bigger.. Iv been going heavy on everything for the past month now.. been doing a push/pull routine.. 5-6 sets in the 2-4 rep range..

Progress from wrestling

jamsoolee

5

6 yearsjamsoolee (34): 1st Week: http://i.imgur.com/ElJeKVr.jpg http://i.imgur.com/7OBwrA0.jpg 2nd Week: http://i.imgur.com/Rs0jhDr.jpg http://i.imgur.com/ydwMFm1.jpg

Cutting progress - bodyfat level

strangewayz

13

6 yearsMCarey (2179): @SwoleAnimal I got rid of body hair to see how much it helped, I supposedly look slimmer and cleaner according to the Missus but I dearly miss my hairy chest! Ha

Road to 8% Bodyfat with Kahlil - Motivate.

Kahlilfitness

35

6 yearsDirkenhiemer (12157): Great progress man! Keep it up!

Dwatson TSG Squats and Pic Update

dwatson

82

6 yearsSRorhrbac0808 (47098): i think some girl used to call me that

johon6's progress thread n diet

johon6

41

6 yearsjohon6 (1393): Proper proud ! felt good yesterday, chest n biceps day smith machine press 1 x 20 x 40kg 1 x 10 x 60kg 1 x 10 x 70kg 1 x 10 x 80kg incline machine press 2 x 10 x 35kg 1 x 6 x 45kg + 2 x 40kg 1 x 10 x 40kg cable crossovers ( from the bottom ) 2 x 10 x 35kg 1 x 10 x 40kg 1 x 10 x 45kg from the top 1 x 10 x 45kg 1 x 10 x 50kg 1 x 10 x 55kg 1 x 10 x 60kg dumbell curls 2 x 10 x 12.5kg 1 x 10 x 15kg barbell curls 3 x 8 x 25kg preacher bar...

Year and half transformation (quick photos)

kospel

8

6 yearskospel (199): LOl it's never over because I love this lifestyle more than beer and partying :P I used to work out by responsibility, now I have to take a day off once a week by same reason. What comes to cutting I am doing it at the moment. I believe in cardio but IMO it's all about IIFYM. However cardio is a good tool and walking 45min per day also relaxes me well (Allows me to eat 200 calories more so I can have a bit something good during the...

two update pix

AKK

11

6 yearsAKK (1998): http://oi45.tinypic.com/35ml1e0.jpg trifecta

Stubbon calves

leokozian

19

6 yearsSwoleAnimal (5971): I've justed added more cardio and I really get a huge pump on the treadmill. Hopefully they will blow up after consistent running plus weight calf raises.

cutting update (piks included)

dollar786

8

6 yearsDukenhiemer (23938): No need for that much protein. Drop your protein to 160-170 and put the rest in carbs.

Been a month, rate my picture?

Broschette

23

6 yearscoolguy1993 (13237): Your welcome- like I said it would be worthwhile working out your maintenance calories heres a quick guide but theres lots of better ones http://www.ehow.com/how_5375365_calculate-maintenance-calories.html, then add 500 to that Good luck with the bulk, keep using this thread as a personal log and give us updates. It would be great seeing how you progress

Estiamte my bodyfat

4real

37

6 yearsWinnersNeverQuit (10311): @4real it does suck, have you looked into rugby teams (big here in cornwall) they will probably incorporate resistance training

Opinions

MCarey

9

6 yearsWbauman (952): Hard to tell but u look leaner in the older pic.

Haven't squatted for 1 year already

ilifthard

7

6 yearsdwatson (26511): Cool man, i believe ya. Glad the back is healing up for you

Progress

BRANDON_12

29

6 yearsBRANDON_12 (1528): Okay next time i post a picture will be right before the trip thanks!!

My journey. Trying to get shredded!

cederquist

6

6 yearsLinus (154): @Thedude67 Yeah I agree with the artificial trans fats, they can do some serious damage if consumed in high amounts. I also totally agree that the majority of your foods need's to be whole food, with fruit/veggies. So you get all of your micro nutrients. That's not to say that you cant eat ice cream every day tho, that is also very doable.

About to cut for the first time.

PP_R

25

6 yearsFiremanSi (42382): Currently removed training to Failure as i got caught up in this attribute for too long. Always thought u had to train this way in every set and never treated it as a training tool. Without it now i do progress every week, thats the goal, never the same workout. On a bulk at the moment and plan to cut for June, July, August. Stats: 6"3.5' 194.5lbs 15% BF Cover Pic is me about 3weeks ago, still pretty much the same. :)

PICS OF THE CHICKEN (progress photos)

kickinchicken

37

6 yearsElminister (3412): Nice stash of toilet paper. Nothing scares me more than running out of toilet paper in the wrong moment.

squat video 275lbs for 20 reps

the1

14

6 yearsThedude67 (3088): Good work! I have that same belt...

I need some dieting tips to cut. more prog.

saylee

24

6 yearssaylee (112): @damon1962 thanks for the kind words, it's very humbling. I can sadly agree, i think it's become an addiction and i can't and won't be satisfied. I guess from my point of view, i never experienced life to be healthier. I really don't know how it is to be in shape or to play sports, or to be an athlete. I just feel like, i have so much more work because i really do and i'm praying that i can utilize my love for health and fitness to give back and...

Instagram -

Mazz

7

6 yearsLacedaemon (3481): @StuBolling That is my Twitter name, I tweet atleast once a day. Follow me if you are active, RJPerkins always has good tweets! The1 and Alexmuller are pretty active too. Aaronsterner used to be

Updates & Picture

AarronStenner

5

6 yearsAarronStenner (10990): Im 3lbs leaner than what I started out with RJ but my measurements are slightly bigger; strange but cant see that happening for much longer haha; hoping this week to be back over 170lbs

AverageJoe is going on a bulk! LOG

AverageJoe

161

6 yearsAverageJoe (4510): 190.2!!! But it seems I'm stuck there... I'm going to carb up on saturday, before doing my 5/3/1 bench press (currently at week 2 of month 3, 3 reps +) I had a hard time going for the five reps last week, i stopped at 4, that got me so maaad. But my shoulder was hurting a lot and i had no energy that day. My military press has exploded. Last month I did 3x145, i did 5x150 yesterday wouhouuu Deadlifts and squats are increasing steadily. FUCK...

Quad sweep, let see it!!

nelly

50

6 yearsoceanair (18007): I have a pic of my "wheels" in my profile. No quad sweep though lol.

Simplyshredded 20 rep squat thread

Cannonball

17

6 yearsMcQueef (2982): IT IS BRUTAL! I'm giving it another go tonight, but I think I'm going to try with a high-bar approach. Lately my lower back has been giving out on me on my 3rd set. I'm definitely going to need to start doing more lower back assistance work if I want to do 5x20 in the low-bar position.

JLC is all in on PHAT!

JLC

4

6 yearsJLC (36): Soooo.. Now its time for some updates! I've done both the powerdays and I'm in for the rest today. Did a lot af heavy lifting on the power days. Bench 100 x 5,4,4 Deadlift 105 x 5,5,5 Squat 102,5 x 5,5,5 And more to come. I'm really feeling the strenth exploding right now, and I'll continue with this program as long as possible until I hit a platue! I'm also doing the rumanian deadlift instead of regular.

Progress so far

Jezza_91

12

6 yearsDexdbest (4792): You sexy bitch!

Profile pic

MCarey

12

6 yearsSnoogal (190): Ic you're going into that career you have to be the best to succeed. Ya can do it though

GUYS GET IN HERE!!! -TheRoadToThePros

SRorhrbac0808

17

6 yearsoceanair (18007): @IrishGymSheep lol what is that? i wonder who's who hah.

Something i gotta share

Dexdbest

9

6 yearsoceanair (18007): Nice progress. Keep it up!

AarronStenner Log

AarronStenner

44

6 yearsAarronStenner (10990): Lower Body Power & Upper Body Hypertrophy Moved my deadlift power to upper body hyper day because I had to be quick when I done lower power Lower Power Squats 75% of 1RM- 6x3 Good Morings 3x3 Hack Squats 3x3 Leg Extention 3x6 Seated Hamstring Curls 3x6 Upper Hyper All exercises apart from deadlift where done with explosive concentric and a controlled excentric with a pause. Bench Press 3x8 Deadlift 75% of 1RM 3x3- was supposed to be 6x3...

bulking 5 months in need advice

dollar786

8

6 yearsShezza94 (58): Don't drop the weight on the bar at all when cutting. I would add some strength training in to your routine so you can maintain your strength while cutting and maybe even gain a little, that's just me anyway's

Intermittent Fasting - 3 Weeks Progress

GetDeezed

1

6 yearsGetDeezed (4): Intermittent Fasting, 18 hour fast/6 hour feed. 2750 Calories; Fat 25%/Protein 35%/ Carb 45%. Before 195 lbs after 187 lbs. http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/c9ab6b9d4b2c5aca87ef8f464c49b412.jpg

Duke vs. Srohr 315 Bench (I'm Dead)

SRorhrbac0808

94

6 yearsSRorhrbac0808 (47098): yeah I hear that... Don't worry ill be on the same boat ;)

@misskelseysmith 1.5 year transformation

the1

77

6 yearscoolguy1993 (13237): fantastic transformation in such a short time frame. Great work,keep it up!

Progress 2122012-2072013

NorCalJR

6

6 yearsNorCalJR (49): Thanks guys!! I still have plenty of fat to shed especially in my gut, but I cannot wait to do a clean bulk. Been reading and trying to gain as much knowledge as I can. My only regret is I wish I focused more on my dieting early on.

NorIda is a Phatty (3)

NorIda

500

6 yearsNorIda (46954): Dearest Derek. I hate you. But Log Number Thr33 is in the books. Post if you want me to continue.... Wait a minute,... no posts, Looks like I won't do another log! Or will I!? Hmmm..

timeline of my progress-give me advice

haydondb

3

6 yearsWinnersNeverQuit (10311): You may train legs but with stats like that it doesn't appear near the same intensity or frequency of your upper body, upper body's coming on nicely though

incline dumbbell press 130lbs for 9 reps :)

the1

15

6 yearsGStarRaw (1441): Everybody wanna be a body builder, but no one want to live this heavy ass weight ! But someone will, and hes the1 http://www.youtube.com/watch?v=SwJr9ZduG6Y

210LBS- 19 weeks out , 4 wks to contest prep

the1

500

6 yearsNorIda (46954): Last post!

Teen Progression

mrealfitness

11

6 yearsWinnersNeverQuit (10311): Good work man, but your delts lack somewhat compared to your arms

18 years old/125kg SQUAT/320 kg LEG PRESS

PaBloS94

7

6 yearscardinal (6175): Keep an eye out for your lower back arch. If you look at your squat your lower back and pelvis curl under as you reach the bottom of the lift. It means you're essentially compressing the spine. This will lead to injury so it's best to correct it now. Focus on sitting back into the squat and breaking with the hips and knees simultaneously. If needed, do box squats till form is corrected. Keep at it and you'll be at 200 kg by the time you're 20...

Posing update... week 1 of cutting

chriselkins

13

6 yearschriselkins (1597): I felt terrible initially. Will patiently await your response. lol

When to cut? For me, specifically.

GoVols123

2

6 yearsMarkovich (595): Can't really say what you bf% is, but you have some fat on your body, you can now if you want to, and start bulking after that and put on even more size!! =) (but no hurry in cutting)

Lean log!

BRANDON_12

8

6 yearsBRANDON_12 (1528): Have to stop working out for a while because of my arm and baseball. My arm gets really tight when wokring out and throwing... hopefully i wont lose any muscle.

What do you guys think?

CLoBosco9

18

6 yearsCLoBosco9 (13): Thanks for input, not currently on any particular strict diet, so I'm guessing if I was to go on one for a few weeks (4-6) if I were to eventually do a show then I would drop a few %?

deadlift form check

c3pOMG

12

6 yearsdavid12345676 (8566): Open thread to view post.

What do you think?

ssfan12

22

6 yearsdavid12345676 (8566): lightweight babyyyyyyyyyyyyy

Confused about a pic in the Photo Gallery

JJ3065

4

6 yearsJJ3065 (6900): Yah I really dont know! My first thought was tv remote as well haha

ilifthard's PHAT LOG

ilifthard

13

6 yearsilifthard (3241): AYEEE I'm feeling so proud! I've done 220 lbs x 8 @ Barbell bench Press!

Kathlete's log

kathlete

2

6 yearsWbauman (952): Def look leaner to me. Great job. I commend anyone who is dedicated to this lifestyle. It's not easy. If it was everyone would be in shape.

donnero wants to start PHAT

donnero

4

6 yearsZyzzst (4486): get ready to be really sore your first week

1-10 How would you rate my transformation

LukeHall7

5

6 yearsdavid12345676 (8566): pretty good for 17 years old

Update with pictures

OhhLoLo

9

6 yearsOhhLoLo (3393): creatine mono, c4, and protein! its all my roommates. i dont take creatine, and my preworkout is pure caffeine powder.

Before Barbell Shrugs/Rows and after.

ilifthard

5

6 yearsSRorhrbac0808 (47098): The twins got that back!

Need an educated assumption of my body fat %

Antonscalia

12

6 yearsshannowman (6367): It looks nasty, not going to lie, but tastes good when seasoned.

How do you see your body in 5-7 years?

ilifthard

27

6 yearsIrishGymSheep (10554): http://cdn.simplyshredded.com/wp-content/uploads/2010/11/30046_101999436515599_100001166293809_16716_811552_n.jpg http://cdn.simplyshredded.com/wp-content/uploads/2010/11/30046_101999473182262_100001166293809_16720_652245_n.jpg

A new short vid for y'all

chriselkins

10

6 yearschriselkins (1597): Any recommendations for vids? I'll have some good ones once contest prep officially starts. Any ideas between now and then?

TO BULK OR NOT TO BULK

eingold

8

6 yearsMarkovich (595): I'd also bulk up =)

My transformation so far

James

38

6 yearscoolguy1993 (13237): Awesome! Legs look pretty big too! You should definately do a competition in a year or so. Good luck!

Bulking......... WITH RJ PERKINS ;)

SRorhrbac0808

500

6 yearsoceanair (18007): @SRorhrbac0808 lol at the pumpkin! you went HAM on those deadlifts Rorh! :D edit: fuck, now i feel bad that i was the last post haha.

Take a pic of what your eating :D

SRorhrbac0808

245

6 yearsdavid12345676 (8566): im liking the macros on that! ^

Abs

dollar786

5

6 yearskickinchicken (8551): @G3NGHIS lol. Kinda repetitive. I agree though.

how to get abs?

dollar786

14

6 yearsdollar786 (169): Am going for the lean gains for now until I get more muscle mass since I started not more than 2 to 3 month ago. I read somwhere I could do both whilst I might slightly gain some fat. I hope I gain some more size at first I made a big mistake by eating way above my maintenece that's life you learn from your mistakes I went from 160 to 170 in a month or 2 with bad-dieting. right now am cleaning my diet up and sticking to liftimg hard and heavy...

Got a chance to compete in 6 months!

ilifthard

14

6 yearshurricane92 (3699): I think you'll do alright for a juniors competition. I've never been in one but I've seen pictures and guys really are not big at all. If you are dedicated, I'm sure you could even place (assuming it is 18 and under).

Pls estimate my body fat % and shoutout!

alfa345

12

6 yearsalfa345 (67): cheers bro!! its a lifestyle now so defo gonan keep going

Bunter225 - PHAT Boy Log

bunter225

32

6 yearsbunter225 (829): Whoops, 23 days since an update, nevermind Ive got a trainging diary that Im logging sessions, nutrition, how im feeling and my motivation for that day. Ive been easing the cals up for a few weeks now as I transition in bulk mode, currently on 2750, next week on 3000, week after 3250 then 3500 the week after that. This is ~400 above my maintenance. I dont have a particular weight in mind, I will keeping an eye on the mirror. I just want...

Help with Deadlift Form Please

joe2401

8

6 yearsAverageJoe (4510): A tip I could give you: when you lift the weight from the floor, keep your head in line with your spine: dont look up front, look at the floor in front of you. when you get the barbell down, your head is perfectly aligned, but then you tilt it back to lift again.

3 months Ecto Transformation

Iura

93

6 yearsFiremanSi (42382): @Thedude67 Well for me its because in the morning i'm empty stomach and starved and dehyrated... end of next day i've consumed 3600(bulking) cals and 3-4litres of water... i.e. i'm full and hydrated. I'd think it'd be weird to be heavier in d morn that at nite !! IMO Just me though.

Check my deadlift form please...

Thedude67

13

6 yearsThedude67 (3088): Thanks guys. I'm working on improving my form, a messed up spine isn't what I'm after!

My Journey Begins [PICS]

Road2Shredded

9

6 yearsdavid12345676 (8566): lol

Mikhail is getting PHAT! Part 2

Mikhail

32

6 yearsMikhail (517): http://i46.tinypic.com/2lnfi2q.jpg http://i49.tinypic.com/641pgh.jpg http://i45.tinypic.com/2cnyue0.jpg bit of an update. staying pretty lean and seeing gains. loving it. been doing eat stop eat and like this way of fasting a lot. I want to get into some comps soon. 8 months is how long before i feel im ready. Thinking about going to some PL meets. Deadlift is up to 465 now, so i feel like i could compete. picture related. ...

updated photos!

nicholascollins

9

6 yearsZyzzst (4486): awesome gains....props to you

Teen Transformation and First Competition!

Ezravdb

29

6 yearscoolguy1993 (13237): just done it there! good luck! have a great 2013 and keep us up to date with how your doing,its good hearing from you!

Thor cut progress pictures & update

Thor

14

6 yearsSwoleAnimal (5971): Lookin' juicy brah.

First bulk progress. 7 months of training

GoVols123

6

6 yearsJoshyb90 (1): Hey man nice progress! What did your routine and diet look like?

Would you believe this guys!

KOKOROKO

1

6 yearsKOKOROKO (559): http://i45.tinypic.com/309ugso.jpg http://i46.tinypic.com/2q3239k.jpg Would you consider me a good PT on practice? because,I have friends(dudes on the pics) to be my guinea pigs,hahah,LOL but its true the 1st pic has been training and eating healthy for 5months, even I was surprised by his gains I designed his training splits and meal plans,and i cant believe of his gains the 2nd pic, nothing less but they were motivated to train ...

OHHHHH MAN!!!! OUR BOIE SKULLAY!!!

SRorhrbac0808

9

6 yearsSRorhrbac0808 (47098): Prob because it happened in Texas dwat haha I wouldn't be tooooo sad. He could have invites all of us though :(

Added 45 lb. to my Squat in One Month (PHAT)

nosquatch

6

6 yearsdavid12345676 (8566): lolololl looks like freaking bane is spotting you.

progress and update

WinnersNeverQuit

9

6 yearsWinnersNeverQuit (10311): I'm nearly back to full strength now! went to the gyn today and was shooting for a triple on 375lb deadlifts, got them easy and then just decided to carry on for as many as possible. Ended up getting 8 clean reps before my grip gave out. This puts my 1RM at 467.5lbs! I'm going to try and get 395 next week for at least 5 reps before my having to have 2 weeks off legs due to my knee operation, but, I'm happy to say that i'm nearly back to full...

Progress pic (before I get fat for holidays)

Elminister

7

6 yearsElminister (3412): Thanks guys! Got big plans for next year! Started training about a year ago after my second knee surgery (reconstruction of anterior cruciate ligament) at around 62 kg and maybe 12-13% bf. I spent entire April living off of food orders, kebaps and pizzas while I worked abroad, ottherwise I wouldn't have gained that much fat. This is my first proper bulk, so I got big expectations. So far I'm loving PHAT and pretty much increasing my lifts...

Set my goal and i think i achieved it!

Jealster

15

6 yearsJealster (91): I am training with Pat Bully Warner he is training for Mr Olympia so the programme he is doing I will be doing also, ill keep you updated with all the knowledge I gain from him

Don't shoot me, just want your opinions...

LBC47

24

6 yearsLBC47 (49): Thanks guys, much more response than I anticipated! Thanks! I definitely feel I can achieve the pictured physique natty, but I won't know until I try! Brb, going to the gym now!

100 lb dumbbell press before world ends

chriselkins

12

6 yearschriselkins (1597): Thanks for the reps guys! dwatson, let me know how the apps work out. Anyone know anything about using iMovie on a PC? Someone suggested that I just buy a cheap mac mini from craigslist. I guess I could do that.

1 year transformation

ksrcrider

38

6 yearsksrcrider (328): THEN FUCKING DROP IT DUDE MY GOD...

Zyzz Transformation Inspired

Jealster

35

6 yearsJealster (91): KalletSc - your looking lean in your pics great body to bro, I think some people take things to seriously on here the main thing is to keep the fun in training and thats what i try to do them chin ups with leg raises are something new to shock the muscles and it keeps your reps slow and controlled.

Been gone awhile

Calvert123

10

6 yearsCalvert123 (34): @tyguy Nope not today. Today is my off day joke

FORM CHECK: Overhead Press (video)

Spankky

22

6 yearsbrian12 (9495): Yeah, I agree - forearms should be vertical/ 90 degrees at starting position. In the video they are pointed inwards

Motivational transformation video

chriselkins

4

6 yearschriselkins (1597): BUMMMMMMMP--- anyone else watch this? yes, no, indifferent?

picture whoring & critique please

NattyUKSoldier

36

6 yearsNattyUKSoldier (28): Haha dont know about Kiwi Army but British Army officers do not become PTI's unless they join PT corps which is very rare... Hope all goes well for ya buddy

#meow#squat#VIDS#formcheck#slowprogression

SRorhrbac0808

13

6 yearsSRorhrbac0808 (47098): eh.... Kinda lol. I'll admit. SHit was heavy LOL. I FEEL it today (2 days later) haha. Trying to recover asap

New Legs video featuring dat azz

chriselkins

21

6 yearsKOKOROKO (559): the machine is a kickass!!! i want one in my gym! hahaa

Hit the 200lb Club, Meet with Pro Trainer

EFJK

23

6 yearsEFJK (2316): Right now I'm focusing on building some more thickness to my back. Still feel like my back is one of my weaker points, as I really didn't start hitting it consistently or correctly until about a year ago. Here's my last back workout: 45-60sec rest periods Wide-Grip Pullups - 4 sets 10x BW 10x BW+10lbs 10x BW+25lbs 10x BW+25lbs Barbell Rows - 4 sets 10x 185lb 10x 225lb 10x 245lb 8x 275lb Hammer Strength Reverse Grip Pulldowns - 3...

transformation video

sickrykes

4

6 yearssickrykes (1651): haha cheers guys

CRITIQUE ME SUMO DL

KOKOROKO

3

6 yearsSRorhrbac0808 (47098): Im not the best one to critique when it comest to vids... I am better at doing it in person. But dude It really did look good, you have a solid base and back looked sturdy. The only thing I would says maybe a little less hyperextension at the end of your lift. Also, maybe re-set the weight each time and make sure to pull the slack out of the bar. But dude it really did look solid man. Atleast your not going to snap some shit up like some deads...

KalletSc's Push/Pull/Legs & Bulk Log!

KalletSc

39

6 yearsKalletSc (607): Training, since i am recovering, I am trying to avoid sets with less than 8 reps, still hitting every muscle twice a week, but with less intensity i guess.

picture guesstimate

sickrykes

18

6 yearsthe1 (33846): i was gonn say 155-160lbs

Judge my progress

stewie

13

6 yearsZny93 (91): @pandasashi In the first pic.

squat form check

OhhLoLo

12

6 yearsDukenhiemer (23938): @Sick, it looks like your knees are going in a little bit, I used to have the same problem until I've started doing some adductor and abductor and have noticed a big difference already. I would try it out, if I were you!

Ode to the latissimus dorsi - Lat thread

SwoleAnimal

2

6 yearsNorIda (46954): http://i1052.photobucket.com/albums/s458/NorIdaLifts/B79E8915-5D70-42F9-A17F-D758A1440879-24296-00001DD30C7E158F.jpg Dem Lats!

MyOwnEntity

dwatson

18

6 yearsdavid12345676 (8566): yeah hes super shredded! deff miss him around on the board, cool dude for sure!

Little Update

_RudeCrew

10

6 yearstamere01 (7126): RESPECT my man. That amount of weightloss must have taken hard work and dedication.

Transformation and advice

Thisisscotty

12

6 yearsG3NGHIS (8532): Sounds good buddy, good luck in the future and remember what is best in life http://youtu.be/6PQ6335puOc

Wheels update pic

Rand

7

6 yearsRand (4291): I also just noticed that a magic moderator fairy passed by because I only posted the leg pic that calf pic is way old. I will get a new one up on my profile tonight

incline dumbbell press 120lbs/13 reps vid

the1

27

6 yearsNorIda (46954): http://forum.simplyshredded.com/images/avatars/Back_2dwatson_th.PNG http://forum.simplyshredded.com/images/avatars/image4the1_th.jpeg http://forum.simplyshredded.com/images/avatars/default_avatar.jpg

AKK log v2

AKK

29

6 yearsAKK (1998): So back at the gym going to be running this routine for three-four weeks while I determine what squatting form I want to do/improve squatting form Chest/tris/front delts/lateral delts + quads back/traps/reardelts/lumbar + hamstrings im eating majority of my calories before I workout on days I workout later in the day. Doing this to see if I can get in more meals.

16 y old update/progress

Eddmode

4

6 yearsMarkovich (595): Your bench is more then your squat and deadlift, I don't think that is soo good. You should train your legs much harder, much more bigger muscles involved.

Getting Leaner for my Photo Shoot (G.Kofi)

georgekofi

6

6 yearsgeorgekofi (28): yeah nov 18. my photo shoot is end of december. And im sorry I really don't know how long im working out...I guess around over 3-4 years now...but mostly for Football :) new update pic is coming soon

Opinions please

cassious

12

6 yearsdavid12345676 (8566): winter? summer? its always bulking season brahhh gotta get big to get shredded

Form Check

tyguy

7

6 yearstyguy (394): Haha, must have been the music because I know it couldn't have been me! I usually wear headphones but take them out for dead's since the phone in my pocket obstructs the lift.

How to make pecs primary mover in benchpress

Zny93

14

6 yearsZny93 (91): Just tried doing a mock DB press with my moms 3lb. weights & focused on contracting my pecs completely while thinking of my elbows. I finally figured it out, and as posted above

Video of maxing out on all lifts

chriselkins

27

6 yearschriselkins (1597): Actually, some of layne's videos are only available on youtube, I think due to monetization. can you try to just link the video?

Transforming slowly. Now FAST

Trharrison

3

6 yearsTrharrison (172): yeep

Help and advice needed

SamM23

6

6 yearsZny93 (91): Well that "ripped abs and throbbing arms" would be a cut, which is eating ~500 calories less than what your BMR says. Cutting is lowering your body fat percentage, and dropping weight. And with carbs, IF you go on a cut, eat around 100g of carbs a day, this will force your body to use up stored fat rather than the carbs, losing weight & fat. That's what brings out the sculpted arms. If you want to get mass, thickness etc. go on a...

week 7 progress.

Trharrison

9

6 yearsWinnersNeverQuit (10311): Advice, sqyeezing your traps together takes away from the v shape if your lats coming out from your waist

How old do I look?

BJE

36

6 yearsdavid12345676 (8566): dude you should start pounding steaks and pasta on the daily

so, this issue with my lower pectoral?

Trharrison

11

6 yearsTrharrison (172): here i was thinking i was the only one! glad im not alone. just have to keep my chest pumpin ya?

female-fitness-log/progress-pics..

misskelseysmith

32

6 yearscrackle (183): Inspirational !

Deadlift Form

VOLSAO

6

6 yearsNorIda (46954): Omg, my biggest pet peeve. I hate bouncers.

What does SS think of my Back (pics)

IrishGymSheep

19

6 yearsIrishGymSheep (10554): http://i138.photobucket.com/albums/q276/CerebralNinjitsu/Backstris.jpg Got a better pic for you David, this is with no pump.

Pics From Photoshoot...

Moyo

11

6 yearsMoyo (145): Thanks @Jezza_91 I need to work more on my legs. I need to put drop-sets back into my leg workouts. The DORMS in the morning plus the gains were too good to have neglected them for so long. I didn't get much calf shots but at their biggest a few months ago they were 15.2 inches Diameter. That will also be improved on soon enough. I'll start a blog to record my workouts diet etc soon enough. Thanks for the positive feed backs guys. Really...

My log to become a fitness model (hopefully)

ssfan12

16

6 yearsssfan12 (82): @igg By stacking do u mean the suppsi take?

Rate Physique and help me spot weak points

ehukai

10

6 yearsNyko (2884): Strong wolf poster /10

deadlift form check

c3pOMG

11

6 yearsDukenhiemer (23938): Not bad at all, I can't add much to what has been said already. For me, I find it easier on my low back if I bend my knees a little before I start to go down. Maybe it's the sweat pants but it looks like a SLDL on the way down. Also, become a man, lose the straps and invest in some chalk. ; ) Solid lift!

Tracking my cut: Update #2 (Video)

Spankky

1

6 yearsSpankky (19): Hey all, Thought I'd share this here for anyone who wants to give some feedback or anything, not a huge change in my body comp this video (~3 weeks since my first video). Basically got pretty sick and lost about 4-5 kg in the matter of a week, watch the video where I explain it a bit further :) http://www.youtube.com/watch?v=VD9SCKlY7h0 Thanks - Leroi

My Transformation

RANIERI

14

6 yearsRANIERI (202): @oceanair yeah its one of my favourite songs thought it went pretty well good to see someone else agrees :)

feck it

RANIERI

5

6 yearsRANIERI (202): @mikew thanks man haha, should check my other thread i did up a whole video its much better than this @the1 cheers man check my transformation vid for better comparison :)

Doing it

Youngbrah

21

6 yearsdavid12345676 (8566): op delivers wheels pictures. your alright kid! welcome to the forums. you will learn much here

Bodybuilders, Fitness Models In Regular Pics

plasmicbro

11

6 yearsplasmicbro (19): idk lol

scotian update!

Scotian

14

6 yearsScotian (9922): Keep working at it bro you'll get it

Flexin_allday OFFICIAL LOG- NO TURNING BACK

Flexin_allday

28

6 yearsdavid12345676 (8566): iv find i wear sweatpants alot now haha. all my damn pants are tight now

Intro,Info,Pics

GBODT

41

6 yearsshannowman (6367): Fair play on getting the pics up so fast. Impressive wheels too.

New Member / My Story / Before After

brendan

15

6 yearsLiftnPandaGang (19): very inspirational story bro, keep it up

first real attempt at 405lbs, vid

Flexin_allday

7

6 yearsSRorhrbac0808 (47098): ^ yah good tips nor..I agree on low bar most def (personal preference).. Congrats the1 on going up to 405.. It really is a mind set when you move up in weight on squats hhah I found each time I went up a 25 or 45 I just had to grab my sack and do it..... I bet money now that you did that 405 you will be able to do it a lot more comfortable from now on and get your form down better and better. All in all good job moving on up

TWO YEARS TO THIS DAY!!!!

Mikhail

14

6 yearsseansm10 (906): not a lot of words to describe it buddy awesome work! youre jacked!!

Looks like I'm missing a part of my tricep?

Zny93

17

6 yearsZny93 (91): @pandasashi By shoulder day i meant back day lol. I do bench presses & squats, and i'm still studying the form of deadlifts so i don't fuck myself up. @wannabemuscular Thanks a lot man I'm gonna print some that starting strength sheet up & work on it. & You're right. I'm not sure if i'm right at all on this but for the past 2 weeks i've been progressing pushups and pull ups all day long whenever I have free time and have been...

NorIda is Still Getting Phat (2)

NorIda

501

6 yearsdwatson (26511): ahahahah got ya!

My shoulder is HEALED!!

alexmuller

42

6 yearsryzymillzy (283): Just searched for threads with shoulder problems.. I probably should of just posted here before starting my own threwad on it.. so, sorry to dig up old thread @alexmuller but did you do the shoulder shocker while you had shoulder pain? would you advise this if not? I'm having rotator cuff problems but wanna get fixed up asap!

hulk mode!!!

ksrcrider

43

6 yearsNorIda (46954): Its terribly hard to judge your BF% with that picture.

My Progress from Day 1, What's my bf%?

Diaz

10

6 yearsDiaz (367): Thank Norlda !

Update Pictures

AarronStenner

29

6 yearsUmichBrah (100): Keep it up!

My year transformation from being obese

stevebaker

9

6 yearsSimplyHarvey (52): Wow dude, your life must be so incredibly different to before in a number of ways! Congratulations!

Need help?

StartKit

2

6 yearsmikew (11493): Welcome to this forum. Creatine - take 5g per day (one teaspoon). Timing does not matter. I usually take it before my workout. Some prefer to take it after. Mix with water. No need for a "loading phase". Drink extra water during the day. For your split, it depends on your goal. My advice based on your pic is that you should adopt a program designed to build size and strength. A good place to start is StrongLifts 5x5. There are...

206lbs climbing slowly, progress update

the1

46

6 yearsthe1 (33846): scotian - hah ya bro, i always had a rip to me but i wasnt too big wannab- i chased that girl for 8 months, she broke up with her boyfriend for me.. dated for 2 months an tehn she broke up with me for one of my best friends ! ahhah, i said fuck that shiz an started lifting to get all the bishes !! also - even when i couldnt lift with injuries off and on, i could not wait to get back to the weights.. always had that drive in...

2 year transformation

sickrykes

6

6 yearsthe1 (33846): big improvements bro, keep it up man i fucking roar every time i see that come at me bro pic u put on the gallery !! ahhahahaha... roaring , still

How much longer? BF% Estimate?

lajoo

4

6 yearseknight (58105): "50:30:20 protein:carbs:fats" You didn't really mean this ratio right? At any rate, I'd day you're still ~6 weeks away, depending on diet and training. -3X

If you think you can't... You can.

UmichBrah

17

6 yearsSimplyHarvey (52): Top stuff dude, extremely inspirational!

Updated cut pic

TerryDizzle

6

6 yearsDukenhiemer (23938): THIS

My body transformation in pics!

ilifthard

8

6 yearsSimplyHarvey (52): It's a significant transformation dude! Hard work is clearly paying off for you :) there is no better feeling in the world!

Finally able to start lifting again!!

Flippo4

1

6 yearsFlippo4 (223): alright ladies and gents its been 4 months since i have been able to do any upper body (shoulder surgery), but its time to get back into it! considering making a log. current stats 185 pounds 5'11 (dont judge to much i havent even done a pushup in 4 months ha) http://i1049.photobucket.com/albums/s394/Flippo4/IMG_20121108_082141.jpg however i have been hitting legs three times a week and they have grown greatly over this period...

Updates on 1RM Squat/DL video

AarronStenner

1

6 yearsAarronStenner (10990): Sorry I couldnt get a video of me doing it. Hopefully someone can take a vid next time. http://www.youtube.com/watch?v=3qJHKhH3MRM&feature=youtube_gdata_player

My Bulking update: 18 years old.

bigloufsu

27

6 yearspandasashi (3859): legit shoulders bro!

My 1.5 Years Progress (Video)

Spankky

4

6 yearsOhhLoLo (3393): Yes, consistency is the key. You hit those macros every single day and get in the gym, your body will change for the better. HIIT is very good, in the cutting phase i do on-off sprints (sprint 1 min, walk 2 min, repeat) it really does burn that fat while keeping muscle gains. calories look pretty normal, it all depends on your body type/structure, everyone is different! My maintenance is around 3000 cals and i weight around 188lbs

Been training 4 months, am I looking decent?

Shezza94

25

6 yearsShezza94 (58): Chest isn't actually too bad, I just can't flex it very well when doing side chest lol

Constructive Criticism!

Dukenhiemer

32

6 yearsMrMailliw (4494): Uni plus I spend nearly no time on internet and as soon as I hit 5pm the internet becomes so shit I can barely load SS forum :(

2.5 year progression from 15 to 17

haydondb

18

6 yearsSimplyHarvey (52): Keep it up brah, no-one will touch you now!!

few new pics and update

the1

15

6 yearsthe1 (33846): thx akk, biglou, david an mlevin! big back pump today ! wooo

Lets see your transformation

Mikhail

11

6 yearsSRorhrbac0808 (47098): just did :)

SO MANY GAINS!!!! WHAT WILL I DO!!!

Mikhail

33

6 yearsFiremanSi (42382): DUde i'm new to this.. but ur progress looks IMMENSE man.. i'm 6'4 myself and the fact ur tall also and making solid gains gives me hope. PHAT is next on my list after i complete this MI40 program. Good work.

OhhLoLo Update With PICSSS

OhhLoLo

16

6 yearsSRorhrbac0808 (47098): i think so!!!

Pics After having the Flu for a week

mastamuffin

4

6 yearseventheodds1 (5644): My critique if u wanted to be criticized is to add thickness to your back.

Should I bulk or cut?

ionatan

4

6 yearsDiaz (367): bulk.

Log To Be "Simplyshredded"!

AarronStenner

238

6 yearsAarronStenner (10990): So its been 9 days since ive last updated; on my third week of WSB and its going awesome. Strength gains and apparent every week; im re-testing my maxes on every 4th week so next week is that and im looking forward to seeing what I can do. Diet has been a little slack last couple of days; been hitting my calories and macros but the food hasn't been the healthiest. All due to personal issues which where resolved today thank fudge!. At the end of...

Ready Set Log

freakgeek

42

6 yearsDukenhiemer (23938): Best of luck! Stay safe and come back shredded, we will all be waiting for ya! :)

1 year progress / not sure if ecto

ionatan

4

6 yearsionatan (31): thanks a lot man

dat bulk

nelly

4

6 yearsnelly (82): alright yeah i feel ya man, i've been thinking that myself for a while, but i kinda value being lean. Might try it for a couple weeks and see whats working THANKS BRO

Gettin Shredded, With RJ PERKINS!

SRorhrbac0808

499

6 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting

My First Training Video - Aesthetics or not?

Jealster

29

6 yearsskullay (4036): Thanks, man! Just subscribed to you as well. Yeah, James Ellis has a great look. I use Adobe Premiere CS5 to edit my videos. I've been playing with Adobe products (photoshop, illustrator, etc) forever so it didn't take me that long to get familiar with the software. I'm still trying to figure out the whole youtube thing. I'm starting to have a little success on twitter. I'm not sure if any of this will actually help me land a cover...

Zwalk's Progress Journal...Back on the horse

Zwalk

53

6 yearsdwatson (26511): Do work son

Hey Hey got my arms above 16'!

JJ3065

27

6 yearsstahmz (253): Nice man! Always good to see hard work pay off.

Project Aesthetics!

Cannonball

112

6 yearsCannonball (6283): You're lacking proper rear delt work, look up how to do proper facepulls. Strong presses, but they're misguided, mostly targeting your front delts! Try sitting up straight in your dumbbellpresses and elbows out. Your lateral raises are based of some wierd gym myth that says that is the proper form - it's not. Here's how you do proper lateral raises: http://www.youtube.com/watch?v=ASNNE44n_Zk

Future Competition / Progress

MLevin

25

6 yearsdavid12345676 (8566): sounds good op until then i shall wait patiently for pics of the wheels

Hey Guys newphag here (pics)

Mithras

37

6 yearsMithras (15): ^ What?

9th Week with 3D Muscle Journey

mastamuffin

18

6 yearsmastamuffin (79): Yeah definitely well worth the cost, even for a poor college student like myself. The fact that you know that your for sure headed in the right direction is just one less thing to worry about.

woooo squat PR !!

the1

16

6 yearsMarkovich (595): Your a fucking beast! Perfect body =)

man i am not looking very hot

tarotale

11

6 yearstarotale (433): wished no one asked lol. i used to rep 4-5 times with 315lb but my back started killing so decided i didn't want to sever my spine and never be able to have children. so i don't go overboard with legs anymore, just squats, deads, some bodyweight high rep stuff.

Newbie(kinda) with Short Story and Pics!

bunter225

37

6 yearsbunter225 (829): Thanks man, that's my intentions. When I say "newbie" I mean to the forum but theres always things to learn and can make me feel like a proper noob!

Repping SS

AarronStenner

16

6 yearsAarronStenner (10990): @Jealster will do bro! @G3NGHIS my vert jump test in school was poor for me height; i guess thats why my squat isnt the best and my bench is nearly the same haha

MY TRANSFORMATION!

alexbennett123

6

6 yearsoceanair (18007): haha! i'm mirin'

Check out my transformation!!!!!!

Jealster

11

6 yearsbrian12 (9495): Yeah man well cut up!! I take it from ur facebook that you want to be a fitness model ~ time to add some muscle mass! Good luck!!

VIDEO my 315lb Deadlift @ 140lbs

mastamuffin

7

6 yearsmastamuffin (79): Haha ill get working on a 420 lift

Deadlift Corrected Form?

AarronStenner

20

6 yearsAarronStenner (10990): @Dukenhiemer I didnt use straps on this lift haha I was just getting everything in check before I lifted

ryzymillzy - Bulk Log

ryzymillzy

17

6 yearsNorIda (46954): We all start somewhere dude! Progress is progress!

319lbs (145kg) Deadlift

AarronStenner

37

6 yearsNJA82 (154): I used to use chalk but ive gotten used to lifting without it now, its messy shit and tends to tear your skin up bad on high weight pulls, best thing you can possibly do to improve grip strength is more deadlifts ( obviously ) heavy rack pulls, and dumbbell rows. Also do all your work for back ( except deads and rack pulls ) with a false grip which is thumbs beside index fingers, not thumbs around bar this will not only force more lat...

benchpress video i owe SS for months :P

the1

12

6 yearsScotian (9922): Your decline pretty much just puts you on an angle like a power lifter would be on because of their arch, I think that's why

Before after pictures plz!

Linus

43

6 yearsthe1 (33846): @rand, good job brother !

Guns...let's see the arms you bear.

Method

66

6 yearsNorIda (46954): Haha, you're lookin' good man! I'm hoping I'm not fat and lazy by the time I'm an old man like yourself! =)

progress pictures.. my own. comments wanted

david12345676

41

6 yearsdavid12345676 (8566): haha come on now bruh @Dukenhiemer

progress pics...............

lukecorney

12

6 yearseventheodds1 (5644): @Ben777 Hahaha!A friend of mine said the same thing :p

update

Scotian

11

6 yearsScotian (9922): Thanks man I'll never quit. Mirin your physique

Shredded Back, Wahts your views ????

Jealster

15

6 yearsJezza_91 (1315): @Jealster great shape bro

Progress Pics feedback

SirShredalot

3

6 yearsLVjack (2749): You look very lean with a decent amount of muscle. Very good physique man. I just looked up again and you say your 16? They guy in the picture is not 16... I could be wrong but that just doesnt seem quit right.

Dead Lift Form Check Help Please

SRorhrbac0808

19

6 yearsZyzzst (4486): someone ran dead on into it and i heard a pop:/ sucks that it wasnt even because of weightlifting.....taking a week or two off because i would rather lose a little gains so i dont have a big problem later

my 2 year transfomation :)

sickrykes

9

6 yearsMarkovich (595): Very good results man! Keep up the good work =D

back double bi pic

OhhLoLo

9

6 yearsOhhLoLo (3393): my bf is at 8.5 % how low does it have to be lmao id say thats fairly lean i only do deadlifts, ill incorporate lower back ext

Rate One Year Progress

ssfan12

21

6 yearsMassthetics (364): muthaphucka! im 19 haha ive never tried for 110kg but i can do 100kg for 5-6 reps touch chest. do u touch chest? we got the same deads, cept i can go for 2 reps and my squats are 120kg atg x 6 but strong for your age gjdm

pics @ 198-202lbs floating <

the1

36

6 yearsSRorhrbac0808 (47098): Take the roids bro!!!!!!

#Progress

BEASTIX

4

6 yearsOhhLoLo (3393): change of lighting? thats about all i can notice. 10-12% bf

2 year gains(inspired by zyzz)

Jalale

35

6 yearseknight (58105): Yes....don't mention the name Zyzz or someone much larger than you who has actually put some size on will likely look at you puzzled, ask "wtf is a zyzz?" and then eat you. He will likely look like this: http://i.imgur.com/WpRYJ.png -3X

Alex Muller Bulk pic update

alexmuller

28

6 yearsDragonian (4951): looking awesome man nice! your bicep/forearm ratio is beautiful! how's your fat gains been? mine seemed rapid from cut-bulk but now its slowed down nicely

Newbie Transformed Obese to 5% Bodyfat

wolfe715

46

6 yearswolfe715 (31): I am 6'2", 178. I sometimes max rarely here and there. I did 315 for 2 reps flat bench, 415 deadlift for 3 reps, squated 445 for 4 reps. This was in May 2012 (:

finally in the 200lb club -- update

the1

34

6 yearsthe1 (33846): so had to switch tuesdays legs with wednesdays chest 15 degree decline benchpress 225/5 315/1 345/1 370/1 woooo never got over 355lbs before and today was feelin strong as fuk.. vids this week promise then i went into circuit training for 45 minutes with side laterals, machine side laterals, pullups, tricep pressdowns, pec dec and machine presses. pump was achieved... elbow and knee were both sore today

Sunday Gun Run

Flexin_allday

9

6 yearsFlexin_allday (289): 18inches after bicep and tricep pump, I love training triceps my favorite bodypart to train besides chest. I think in 6 months time when im diced my triceps will be a strong point

IN LOVE WITH IF!

AverageJoe

29

6 yearsAverageJoe (4510): full body pic took by gf yesterday, doing my attention whOOOre right here http://www.muscleandstrength.com/forum/attachment.php?attachmentid=15334&d=1348357620

new update front view pic

ksrcrider

1

6 yearsksrcrider (328): 3 month spanned. 205 to 186 This picture was in june. Weight 205 http://i1218.photobucket.com/albums/dd412/Karl_Krienke/088_zps0bc731c9.jpg This is my updated picture taken today. Weight 186 http://i1218.photobucket.com/albums/dd412/Karl_Krienke/Snapshot_20120921_zpsd6235fce.jpg

Introducing myself

shannowman

20

6 yearsNorIda (46954): Np man! Its a pain to post pics from a phone.

NoLimitz, Thirst for Glory- Cutting Log!

NoLimitz

51

6 yearsdavid12345676 (8566): bring on te pics for the glory of ss

AvgJoe's P.H.A.T. log - Stepping up my game

AverageJoe

63

6 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;)

Mikhail is Getting P.H.A.T.

Mikhail

6

6 yearsNorIda (46954): Sorry, Didn't see you had asked that question. I really don't focus many exercises for Obliques. From my understanding they're more of a stability muscle, and I feel that Squats, and Deads, and every other heavy lift hits them hard enough. lol.

2 back pics, clean bulk started!

Flexin_allday

22

6 yearsNorIda (46954): yo bro, hows it feel to have the ability to fly!?

Back thread! FLASH EM

Mikhail

92

6 yearsMethod (379): I'm relatively new to the site but a have long time commitment to trying to maintain a lean muscular physique and relate to a bunch of you on here. Saw this topic trend a few days ago and figured I'd be productive at work and take a pic...if they only know what I do in the bathroom..haha. Stay lean my friends... http://i1270.photobucket.com/albums/jj610/alidadash/529017ae.jpg

Mikhails Cutting log

Mikhail

10

6 yearsMTurner1992 (1): I'm doing combat stroke, and thanks dude.

update progress pics

ksrcrider

20

6 yearsksrcrider (328): After the shots, my back is a good as gold. As long as I don't do some crazy heavy good mornings or dead lifts. I was doing weighted back extensions with 90lbs and I was hyperextending my back, big no no. Well I felt something really tight. I thought maybe I just had a really good pump going. Days after, I could barely push a vacuum, without my back hurting. Got ct scan then a MRI and it was confirmed.. On the X-ray you can see the disc crushing...

Cutt still or bulk?

TheRealOgMike

21

6 yearsTheRealOgMike (19): just an update still cutting!!! making gains!!

19 inch arms? Thanks to PHAT!

Mikhail

51

6 yearsZyzzst (4486): hahaha me too, i actually have to start measuring myself...its funny that you said 12" arms cuz last time i measured 4 years ago thats what they were haahaha

transformation weight loss video

ksrcrider

3

6 yearsksrcrider (328): Thanks man. Its been a long 8 months of strict dieting, lots of cardio, dedication and lifting. My arms are at 17 inches.

Lets see Dem ABS (Show your Pack)

Cozy

31

6 yearsNorIda (46954): Yes. A site purely dedicated to physique. No nutrition, strength, cardio, or any other topics will be covered here. Simply physique.

BearQ shred log

BearQ

21

6 yearsBearQ (73): Weird day on the diet today lol Meal 1: Whey Shake with Oats & Natty Peanut Butter Post Workout: Whey Isolate with Almond Milk & Oats Meal 2: Chicken Breast with wholewheat pasta and lean beef sauce Meal 3: Medium Thincrust Pizza with chicken and green pep Meal 4: Whey Shake with Almond Milk and Natty Peanut Butter Real high right now...lots of kush this weekend haha, first week back at school. Heres some progress pics, no...

Lets see them HAMS (show your hamstring)

SRorhrbac0808

3

6 yearsSRorhrbac0808 (47098): HAHHAHA YES!!!!! I was waiting for that. I am kinda pissed now... I am HUNGRY.

progress pic

OhhLoLo

7

6 yearsSRorhrbac0808 (47098): looks like you need more paper towels man....

threadworthy photo and update

the1

21

6 yearsthe1 (33846): thx @muller while gaining weight i have added in morning cardio and have been lifting really heavy, all summer i just maintained.. i am going to gain some freaky size from just getting back to compounds and heavy ass #'s

Kofi's Body Transformation Vol1. (Video)

georgekofi

17

6 yearsjohon6 (1393): HEEEYYYYYYYYYYYYYYYY ! it's what i'm doing aswell, lol with it being so High intesity, it suits my purpose at the minute as i need to cut serious fat

4 month Physique

Cozy

96

6 yearsTheBangBus (706): need moooooaaaaarrrr towel lifts!!!! nahhhhh dude thats you missing a shot in your cycle....

Message for every one

Cozy

29

6 yearsbrian12 (9495): @Cozy Guys without integrity are not taken seriously in the industry.. And you need to be good looking. Sorry son. You are SHIT OUTTA LUCK!

Maarten's Log, bulking up!

Maarten

97

6 yearsMaarten (4299): Yes I still haven't figured out how to do it.. But at least I could give it a try

Johnny's Laye Norton P.H.A.T Log

JohnnyBeGood

10

6 yearsZyzzst (4486): no...only vary every 8-12 weeks

Progress pics!!!!!!!!!!!!!!!!!!!!!!!11111

BEASTIX

5

6 yearsalexmuller (5452): You can get on a starting strength program (5x5) or feel that you are ready get on PHAT

3 yr facial change of myself

Jelet

12

6 yearsIrishGymSheep (10554): Head looks like twice the size, is that meant to be good? :S I'd be mad tbh...

Aesthetic ?

Cozy

14

6 yearsBaiTu (3096): Am I the only one who sees those three words - Sweat, Time and Devotion and wonders if this is a public service message about avoiding STDs?

New Pics

Cozy

12

6 yearsCozy (172): Thanks dude, Im definitely trying to get my traps up. Im hitting chest today :)

transformations in the face pics

Jelet

10

6 yearshsnhussain (25): Almost all of them look much mature after transformation.

motivated again - 3 month cut

noahplata

9

6 yearsnoahplata (13): Thanks NoLimitz your're right that was a very informative read. I think I'm going to conduct my own experiment, I've lost roughly 2.2lbs each week per the last two weeks although norlda could be right I may have lost muscle even though I haven't noticed it in my training. I'm going to finish a month on this diet and log my results. Then, for the next 4 weeks I'm going to up my carb intake to 40-45% and see what I get. 40-45% of my calories in...

the1s workout log- beast mode activated

the1

158

6 yearsryzymillzy (283): 8 months till comp? gonna be scaaary how in shape your gonna look. Might aswell just give you the fuckin trophy now..

what do you guys think?

ipwndtrade

11

6 yearsdavid12345676 (8566): well delts are pretty basic. make sure to hit all the heads, dont neglect them, hit them hard with excellent form(this is important) shoulders are very easy to fuck something up. make sure you are good and warm before you lift heavy poundage.

Brian ~ cut & progress

brian12

15

6 yearsbrian12 (9495): @alexmuller Shot man! I feel like I've built a solid foundation over the years - Now it's all about hitting those macro's, hitting the gym, time and consistency! Had 15 hours of solid sleep, about to step outside into the typhoon (no jokes) and walk to gym!!! haha

Training each bodypart 3x a week.. on a cut

iLogic

31

6 yearsthe1 (33846): good luck dude

Stewie's cutting thread

stewie

11

6 yearsstewie (442): Lost 2lb this week, but my diet was pretty shit yesterday. Did Upperbody power today and even though I was out drinking last night, made a few personal bests. Barbell Rear Delt row: 4x132 5x176 4x176 (did pb) Weighted pullups: 4x33 4x33 (did pb) Wide grip bw pullups: 7 7 Dumbbell bench press: 5x79 5x83.6 7x83.6 (did pb) Weighted parallel dip: 5x88 5x77 (did pb) Dumbell shoulder press: 5x61.6 7x61.6 5x61.6 (did pb) EZ bar curl: 5x88 5x88...

Transformation Video - Trent Spurrier

Trent11

3

6 yearseventheodds1 (5644): Great Transformation man. I am a hardcore ecto on this long journey ahead of me, started at 5'7 94 lbs now at 5'7 close to 140. Always a motivation for me when I see somebody skinny get big.

What is my bf%?

Mazz

41

6 yearsNorIda (46954): peak week Idk if that will help you much.. But posing/flexing is all about practice man.. You can sit at your desk at work and practice flexing if thats what it takes... The back is farely difficult, because you can't see it in a mirror!

Thanks for the Info

tiesun2

6

6 yearsalexmuller (5452): Welcome to SS the forum. The Best bunch of guys (and few girls) that you will ever find!! Good solid frame! Keep working hard and dont hesitate to ask us ANYTHING!

Give it to me straight

Wbauman

14

6 yearsdwatson (26511): Oh Zimmerman, i knew you looked familiar. Great cut! What Thermo did you use? haha http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/0a5435a45f1608b4e831b8b504633746.jpg

16y/o pics

Eddmode

12

6 yearsSRorhrbac0808 (47098): HAM RAGE

Progress I'm back

Jezza_91

5

6 yearsJezza_91 (1315): Who am I? I am Gotham recogning ;)

16 y old progress

Eddmode

3

6 yearsEddmode (1): clickable text

Skullay Fitness Log

skullay

42

6 yearsskullay (4036): Yeah, I'm really anal about form on these. I'm not big on the whole "mind-muscle connection" stuff but I do try to make sure I feel my back contracting. Should make it easier to see. Bent Over Rows And here's the light weight Arnolds. lol

Antoine Vaillant Contest Ready

dwatson

86

6 yearsskullay (4036): That's good to hear. This guy looks amazing.

cutting update

Mikhail

18

6 yearstarotale (433): lol agreed no shit

Dwatson's Progress log with Layne Norton (3)

dwatson

500

6 yearsdwatson (26511): Is closed!!!! Check out my latest @: Dwatson Progress Log With RJ Perkins

History of G3NGHIS and Summer Results

G3NGHIS

19

6 yearsDukenhiemer (23938): That is true inspiration right there my man, many people would use that as an excuse to give up and cop out on life. Keep on keeping on! The only thing that stops anyone achieving greatness is them-self!

hello shredders bit of a background story

sickrykes

7

6 yearssickrykes (1651): @Dragonian none taken :)im glad i dont look like that anymore, still look younger than 22 but not anorexic haha at least

Estimate my BF%

Donovan95

6

6 yearsDonovan95 (10): That will only give you the MM, you still need the calculator?

15 Year old Intermediate

Vinncin1

3

6 yearsThor (5028): You've got a decent amount of muscle mass for 15, keep it up. Your test levels start to peak at ~21, so you've got your best gains ahead of you.

Zyzz style from Spain wiv Pics

Zyzz_Spain

161

6 yearsZyzz_Spain (10): nice work. Keep working hard im usually eating in mc donals,specially my last food before bed

Me

Amy0582

26

6 yearsMark3693 (148): Missed out on pics and I'm on the forum like every day, not winning at life.

Progress update. 13 months in.

Dexdbest

32

6 yearsDexdbest (4792): Lol. Thankxz rawn. Duke whats your height? We are about the same weight but i'm 5'9

Cutting and staying tight.

Mikhail

7

6 yearsMikhail (517): 50,30,20 I just decided on that as someone gave me advice to use that. This is my first cut so im still learning.

My Bodytransformation!!!

spartanlegacy

15

6 yearsG3NGHIS (8532): Nope, people reference the Spartans all the time and have absolutely no understanding of them. Look at 300...

What to do...

Treysix

2

6 yearsadam82a (3100): A few things. If I were you I'd cut as new people. Go 300-500 below your maintenance calories. Supplements will not make you fat. You put on bodyfat by eating a calorie surplus. Creatine will not make you fat under no circumstances at all. Read this forum. There are a lot of good threads popping up every now and then. You'll learn quite soon whom's post to look out for.

Progress!! And...Thermolife C-Bol

JohnnyBeGood

20

6 yearsNorIda (46954): ty sir

Bulk Progress

KalletSc

9

6 yearsKalletSc (607): Thanks man!

CHEST N TRICEP WORKOUT AND PICTURES

Flexin_allday

20

6 yearstarotale (433): ok, personally two 45lb plates on each side and pumping 18reps sound pretty damn impressive to me. i can do 5, and that would be it. damn, i need to step up. good motivation you give me sir.

This... is... KAKTRYCK

Cannonball

10

6 yearsNorIda (46954): 'twas kidding anyways my friend. All in fun.

My 19th birthday

Dragonian

20

6 yearsDragonian (4951): Thanks guys mean a lot! Not much here in the uk especially for physique, why dudes like rob riches lives in the us and left uk very early in his career!

Body fat estimation

Lowrenc

12

6 yearssohail92 (271): definately go on a lean bulk around 200-400 calorie surplus. You look about 16%~ but should definately concentrate on adding more muscle mass before cutting.

Two Zimbabwean Kunts - Daily Progress

10pscor

13

6 yearsjohon6 (1393): @10pscor well so far i've gone from 288lb to 244lb since april 26th when i started, 4 year lay off due to illness of doing NOTHING, no exercise gym nada !! following high protein, moderate fats, low carbs carbs have been reduced on a weekly basis from 150g on non training days and 200g on training days to 30g non training and 70g training refeed day once a week, i've lost 4'' off my waist 4'' off hips 2'' off me thighs and only 1/2''...

my girlfriend in a thong (IN!!!!!)iam

the1

10

6 yearsSwayz87 (9039): YOU CHEEKY LIL BASTARD!!! Lulz Fuggin mad reps of course for the bangin GF! But ya man She has PLENTY of time to be ready for Bikini or prob even Figure by next year!!! Shoot you both better kill it!

What should i aim for now??

AverageJoe

14

6 yearsAverageJoe (4510): Well at the beginning I was 12.5% bf, lost 3% during the year while putting on lean muscle mass. Now that I've hit a plateau like a month ago, i'm bulking a little bit and slightly increasing my bf just to get passed 200 lbs. Scivation's Xtend is a plus. Did many months without it. But now that I use it, I clearly feel more energy through out my workouts. I tried many supplements that were total crap (ZMA *cough*) but Xtend does a...

Stuck with my cut..

craig

4

6 yearsalexmuller (5452): I went the diet route. I hate doing cardio so much, I did my normal 35-45min cardio everyday and when my weight stayed the same I dropped my carbs by 20-30g at the end of the week. But thats just me.

Starting my cut today, Lets go.

alexvierling

18

6 yearsalexvierling (262): Also, keep the suggestions coming if you guys have any more. Always looking to learn!

My plans for this year.

Jelet

1

6 yearsJelet (2190): August 1st - November 1st. (3 months)I plan to lose 20 pounds.... Then November 1st - April 1 (5 months) I plan on gaining 12-15 pounds... April 1st - June 1st (2 months) Will cut 10 pounds and get SHREDDED. im talking about real lean. im talking about 8 pack lean... So that when i get on the 12 week testosterone cycle, at the end of the cycle i will still be lean.. just like 10-15 pounds heavier.. fuuuark!! the best is yet to...

Exercise to cut/tighten the lower abdomen

menace

4

6 yearsknockout2281 (181): You can do weighted hanging leg raises to work your lower abs but as mentioned above, the only way to get rid of fat is dieting and consistency.

1YR Progress: Advice+Identifying weak points

comebackseason

1

6 yearscomebackseason (1): Hey everyone I’m new to the SS forum and have been lifting/eating this fitness lifestyle since April 2011. I wanted to post some progress pictures of myself to ask you guys for some helpful advice! I am naturally short and skinny and was easily the smallest in any of my classes in college. In April 2011, I trained with a personal trainer for six sessions (basically to get my form down on exercises and lifts) to get in shape for the heavy...

new progress pics, slow cut 187lbs

the1

136

6 yearsdrakula (85): pretty damn beastly

Skullay - PHAT Log

skullay

178

6 yearsskullay (4036): I mostly do power and lighting design. So mainly getting power to pumps/motors/etc. I'm actually stationed at a chemical plant right now. Depending where you are chemical engineers can make some serious bank. I work for a consulting firm and it seems like the mechanical engineers are the ones who end up making the most.

Progress Pics - Good for 17?

SirShredalot

15

6 yearsbrian12 (9495): Hahaha.. @SirShredalot I feel bad for you if you did indeed intend to write GOOD and not GOD. :)

Body Fat % estimation help

pcamp607

7

6 yearsSRorhrbac0808 (47098): More muscle you put on, the more calories and food you can eat.

Dwatson's Progress log with Layne Norton (2)

dwatson

500

6 yearsdwatson (26511): Shittttt, well here we go.

THE DETERMINED1'S SEMI-EPIC QUEST TO 315

DETERMINED1

61

6 yearsAKK (1998): It be different if this was for reps so Its kind of hard to be nitpicky about form since this is close to maximal weight and also good lift, keep up the good work. jerking is/can be a minor/major problem but most professional weightlifters do what they call "pulling the slack out", dave tate talks about it in one of his deadlift videos. From my point of view You shoot your hips(your lift starts with your hips getting high and your...

1 year transformation.

Kriztijan

6

6 yearsKriztijan (19): Thanks! Yeah when I go heavy on my traps I get a stiff neck almost always so I do lighter weights with shrugs. but I'll throw shrugs some more in my routine. Yeah I hope so. I'll just keep training and we'll see (A)

introduction about me/ transformation

bigloufsu

12

6 yearsdiscipline (37): bulk bro no doubt

Alright SS. I need that help again.

G_Redd

11

6 yearsG_Redd (315): A friend did a few shows. Other than that, I know nobody.

Future Bodybuilder 19 y/o

dexxflex

7

7 yearssohail92 (271): poor form is poor

Amos' PHAT log

ajun

12

7 yearsskullay (4036): Oh shit! another bboy! PHAT is awesome. If you're on a bulk you are definitely going to see strength gains with this program. I just finished up a 12 week run of it and saw lots of strength gains. Let me know when you want to battle my retired ass on the dancefloor. lol

My first body composition analysis :)

sickrykes

13

7 yearssickrykes (1651): @NoPainNoGain thank you :). @Rawn you just stand on the metal foot plates and hold 2 handles, then type in your age and height, it puts an electrical current though your body to work out all the above.@Youngbrah im 6.2 (187cm)

My Natural Body Transformation

RANIERI

115

7 yearsPittMuscle (1896): I just choked on my protein shake I lol'd so hard. Natural or not, kid just lost all credibility.

2 year transforamtion

deffler

9

7 yearsAKK (1998): keep workin at it.

Senior Year of High School!

Dukenhiemer

11

7 yearsDukenhiemer (23938): @Cannonball, if you can't ready what it says... it says "I am my brothers keeper." I have the same font on my back too! ;) @Christf, thanks dude! It's always nice to get positive feedback... I'm so used to just not being good enough for myself!

a little update for you shred heads w/ pics

OhhLoLo

10

7 yearsJezza_91 (1315): Looking reem bitch :)

MINI layne norton phat for my brother?

Jelet

6

7 yearsalexvierling (262): He could do it, haha... Yeah he'd be sore as hell for a couple weeks, but he could hit it up.

Lets get srs. (Long story ITT)

G_Redd

29

7 yearsG_Redd (315): Lol ^^ that

On the right track?

JohnnyBeGood

5

7 yearsbrian12 (9495): ....hmmmmmm - haha Yeah - keep eating! Don't fuss too much about nutrient timing. Just get a good meal in after gym. If you not gaining weight, eat more..^^ Welcome to SS!

Ectomorph Bulk Progress, Help on Cut!

drakonnan

19

7 yearsdrakonnan (100): Alright nice! Thanks for the tip dwatson! :)

Dedicated Brother with Lagging Arms, help!!

airborne

29

7 yearseknight (58105): It sounds like calves are a bigger priority than arms, IMO. -EK

Quest to Aesthetics

Adiaz10x

10

7 yearsAdiaz10x (25): Thanks guys I'll keep at it, and keep you guys posted on my progress

Ready for advice and a load of hate

Blakethegreat

24

7 yearsBlakethegreat (34): week 3 of phat workout absolutel love it, lifting big almost double what i orginally lifted

Deadlift day!! GTFIH!!!

Dukenhiemer

40

7 yearsDukenhiemer (23938): Thanks guys! Just another day in the office. ;) @drakula, I love the gym I go to! It's smaller but the equipment is very nice and it's very clean which is a must for me!

Hey .. get in ! reall pick

PsyShrooms

9

7 yearscassious (2926): Put on muscle first! your pretty low body fat as it is. I was a tubby kid too. Just get good training and stick to it. Do weights 3 times a week and hiit once. how is your lifting split? I do squats on monday, benchpresses on wednesday and deadlifts on friday, doing these three will make you grow the most as they use alot of muscle (Theres more in my workouts its just these three are the most beneficial). I just suggest a trainer to show you the...

3Months over - CHECK.

shreededalex

4

7 yearsshreededalex (10): ty guys :p that gives me motivation!

my transformation thread

ys1337

4

7 yearsys1337 (22): im 170 cm

Back Progress 7-5-12

mastamuffin

12

7 yearsDexdbest (4792): Lol @swayz87 new poster: hey critique my progress swayz: bulk! If i were you Id lean bulk for an entire year! Lolz, its the same advice each time

To bulk or to cut

simongower

3

7 yearsWinnersNeverQuit (10311): Your bf is deffinateky around 15percent, I wwould cut il sub ten amd then clean bulk for a looooonnnng time

SHREDDING BEYOND MEER MORTALS

Dragonian

214

7 yearsxlGrimlx (94): Damn good work no homo....

Form Help Please.. with video!! (Dead Lift)

SRorhrbac0808

9

7 yearsSRorhrbac0808 (47098): awesome write up there thor! -Going to Pull straight back by having the bar flush to legs -wider grip *Reason I was under the bar like that was because I was adjusting my wrist straps.. I know exactly what you mean about walking up the the bar and just going for it though. --- Sick pull you got at the body weight man. True strength and technique :)

One year in China

BaiTu

14

7 yearshsnhussain (25): it is just a comedy video, no offence intended.

Rate my aesthetics

Cannonball

21

7 yearsalexmuller (5452): Look good bro, got them beach muscles. Legs??? Id say work a bit more on lats, delts and traps. Otherwise good job, keep it up!

Diet and PHAT Progress Log HELP!

rklohe

10

7 yearsrklohe (511): Got it! Yeah I had a feeling 3095 was too high...I will play around with it and see what happens haha

Introduction and Two Yr Progress

KalletSc

5

7 yearsrklohe (511): Looking great dude! Nice work and keep it up!

How do I..

KalletSc

11

7 yearsKalletSc (607): Thats a pump on my shoulder amd tris day haha..The pic is a bit old durinf a bulk. I am probably close to 170lbs there

Hurricane's MAX-OT Log

hurricane92

17

7 yearshurricane92 (3699): Have to say, two shitty days of Max-OT, don't know how long I'll be doing this routine. Don't seem to get much of a pump, can't get in rhythm, don't know if its for me or not. Here's the shoulder routine from today: SMITH MACHINE SHOULDER PRESS: 155X6/165X6/175X3 UPRIGHT ROW: 105X6/115X6 BENT OVER LATERAL RAISES: 20X6/25X6 BARBELL SHRUGS: 315X6/365X3(Could have done more, didn't have straps) BEHIND THE BACK SHRUGS: 225X6/275X6 I'll finish this...

Back in the day...

Dukenhiemer

32

7 yearsThor (5028): Lol, I rep 75kg on overhead press. Should try 1RM her.

1 year of training at all! yeah yeah yeah!

ilifthard

20

7 yearsdwatson (26511): I've seen nothing from him recenlty, but haven't been exactly searching

Whatcha think - summershape

Archdacko

19

7 yearsJusu (618): I want double bis behind and quad flexing pics. Then I'm going to comment something

16 Year old

ionatan

1

7 yearsionatan (31): http://forum.simplyshredded.com/profile/ionatan Check out my pictures, I have been working out for a year now, 6 months seriously, I was about 160-170lbs when i started at 6'4 ( that is reeaally skinny) . Right now I am at 6'5, 205lbs and I'm 16 years old.I am feeling kind of small lately, and I'm in need of motivation. Tell me what you think! P.S : I am the biggest ectomorph on earth, I am at like 14% BF right now cause I eat 6...

My Progess Pic

alexvierling

5

7 yearsalexvierling (262): @MrMailliw Thanks man.

Dwatson's Progress log with Layne Norton (1)

dwatson

500

7 yearsMcQueef (2982): Yeah Watson, Nipples or GTFO!

Cutting, so far. +IMG

G_Redd

10

7 yearsG_Redd (315): I really want one. But i make do with what I got. I just add.

16 year old, rate me?

boettcherboy

20

7 yearsCorkey (291): Naught im a rugby player hey

Just 2 years of working out

TriggaTony

9

7 yearspandasashi (3859): id say work on everything arms, bi, tri, forearm...and lower back...no front pic? upper back looks good so far, keep at it

EFJK Update

EFJK

17

7 yearsSwayz87 (9039): I would add those side planks tho..I mean if ya want to help build a better V taper...but shit son ya preaching to the Choir! Mine look EXACTLY the same...but shit im STRONG cutting right now like down from 169-163 in about 4 weeks...And going strong sooo ya here in july when im down to 157...i'll let ya know if they still look puffy with Low BF or not ; )

Personal Progress

NorIda

9

7 yearsNorIda (46954): Here's a video I made to critique my own form Yesterday (Sun 6-10-12). Its not perfect, but its substantially better than it used to be. Previously I used to bridge significantly like a little Biatch. From all the years in the Weight room training as a football player. Terrible habits lol http://youtu.be/8hgrU0tMA7c Feel free to Criticize.

As Promised...Progress Pics

hurricane92

24

7 yearsmikew (11493): @hurricane92 nice work. quick thought is that you could make a drastic difference in your appearance with a tan. maybe get a spray tan just for kicks? As for the question about bulking or cutting I don't see any problem with adding some size at this time. Just proceed carefully. Are you taking creatine?

Updated photo's

AKK

56

7 yearsDexdbest (4792): You are right. Sorry if i ran my mouth a lil too much. Returning back into exile now, see yall @ 165/170. Also dwatson and dragonian saw your progress update and you guys are doing great. @akk good luck on your journey(talk shit less). Dex is out, takia yall

Aaron Curtis #CONQUER

ssrank

10

7 yearssimplymuscle (22): this should not be called a fight

It Is Possible Everyone

Jordan

27

7 yearsJordan (241): Shoulders I stick to mostly the basics dumbbell shoulder press, lots of side lateral raises and front raises, I tend to superset with lateral raises my entire shoulder workout. I also do upright barbell rows. I keep my reps high with shoulders as I feel I can work them out better that way for me. Arms were pretty basic, biceps I did hammer curls, then move to preacher barbell curls and single arm preacher curls then rope curls and hammers again...

1 year progress

Flippo4

43

7 yearsdavid12345676 (8566): its true, i went from 130lbs in march 2011 to 162lbs in about 9 months. natty as fuck us ectos... il tell ya..

u guys talk about ecto.. check me out

the1

10

7 yearsthe1 (33846): i am 5ft 10.. was 5'8ish when i was 15.. i skateboarded for 5-6 years, also played hockey for 15 years, boxed for 1 year :)

Success Stories

BWestern

39

7 yearsthe1 (33846): thanks bro, nxt goal is to be as shredded as you in your after pic.

Squats!

Dukenhiemer

18

7 yearsDukenhiemer (23938): http://i45.tinypic.com/2uhtxmp.jpg Sorry for the terrible pic... I look like I'm constipated too!

my three years progress ;) opinions ? !

moke912

21

7 yearsdrakula (85): sweet...the fact that the author isn't on steroids is inspiring...he's ripped!

Correra911 Progress Log

correra911

4

7 yearstheoriginal (19): haha , yea not many people catch that but hes the editor-in-chief of that website...

Progress update. Thankxz to the ss guys

Dexdbest

48

7 yearsSRorhrbac0808 (47098): hahaha wow dwat

my 1st progress post....be gentle

c3pOMG

11

7 yearsCrypt (100): would agree with Ohh on you BF percentages, but nice work man, definitely see more thickness and bigger chest in the second pictures!

Hi.

lilRillo

16

7 yearsSwayz87 (9039): Shit to put it in perspective.... My buddy weighs like 198 and I weigh about 165-170. We lift the same shit. In fact I actually lift more on about half of what we do..... feelsgoodman.jpg!

Thor's ~2 Year Progress

Thor

12

7 yearsDukenhiemer (23938): Mirin the lats! Not quite sure why people thought he was black... he looks pretty damn white to me in his avatar! Like AKK said legs are lagging a little, but I would kill for your arms! Good progress, keep it up!

my journal- pic/vids weekly

the1

102

7 yearsthe1 (33846): weak workout on thursday.. bodyweight widegrip pullups 4 sets x 15 seated row 4x12 @ 160lbs one arm dumbbell row 4x10 @ 90lb dumbbells seated rope facepulls widegrip pull down ----------------- took friday OFF ----------------- todays workout; upper body 100lb overhead barbell press 4 sets x 12-15 reps Widegrip pulldown 120/15 160/12 200/10 (strict) Incline barbell press 135/15 185/10 205/10 ...

little update for yas, been busy son

the1

10

7 yearsthe1 (33846): veni vidi vici / latin for -- i came, i saw, i conquered.. zyzz had the same one on his right pec dec

Back routine!

Ludde

8

7 yearseknight (58105): 23 sets seems like more than you need for back. Depending on your goals, you may want to cut back to 16-18 and drop the supersets. -EK

my body change along the years(3) photos

ys1337

30

7 yearsys1337 (22): http://www.youtube.com/watch?v=mfILxHyQ2-k& just did my transformation video hope yall like it

PHAT progress PICS*

alexmuller

84

7 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.

2 year progress w/pics

OhhLoLo

29

7 yearsOhhLoLo (3393): whatchu mean waste these genes ahhaha. was thinkin bout riding a bike very soon. i didnt cut but lost some weight (like everyone does) due to coming off cycle. i was eating heavily just didnt count my macros... thats the one thing i regret doing i could of probably increased my weight even more if i had counted. i added alot of strength to my lifts, which sticked, even if the weight didnt. --so yes, this would be a great ph to run.

PHAT Log - Siddon41

siddon41

10

7 yearssiddon41 (91): Height - 5'3" Weight - 139 lb Age - 21 All data is based on last set reps (3rd or 4th set) Heavier Lifts Are Below Flat Bench - 165 (7-8 reps) Incline Dumbbell Press - 65s (8-9 reps) Dumbbell Rows - Single - 90 (8-9 reps) Romanian Deadlifts - 225 (8 reps) DB Shoulder Press - 60s (9 reps or so) Squat - 245 (10 reps) Still trying to figure out Power Day weights..

My 4 month body transformation!

boohristov

43

7 yearsboohristov (16): Awesome! Thanks mate!

My Progess 17 years old

GymRatMatt

15

7 yearsGymRatMatt (73): Thanks guys, and trust me it was 20lbs haha i used to weight myself all the time. and my abs are just circuit training

Major help needed!!.....

Big_Cheeky

11

7 yearsjeeza_1234 (279): 20% body fat who told you this? BULLSHIT Your pecs, shoulders and abs are defined and i see vascularity on your arms. So defs not 20% man. seeing abs slighlty means your between 12-10 roughly. Get it checked by calipers. Great work man :)

The Official Daily Pic Thread

Cannonball

6

7 yearsdwatson (26511): I didn't use oil but here is mine. https://s1-04.twitpicproxy.com/photos/thumb/483130851.jpg

Is there no official pic thread?

Cannonball

3

7 yearsCannonball (6283): is that better or worse than a normal thread?

16 years old, rate me?

SwedishAtlas

31

7 yearsChampion8 (43): As for your parents, read up on nutrition and explain to them the benefits and science behind everything. they'll be so proud when thier strapping young lad speaks of casien protien synthasis.

Need a great back, trap, and ab routine.

JemzBeast

3

7 yearsSharpMoz (472): ^^ this

cut progress 235 to 214

Rand

7

7 yearsChristf (2910): strong farmer's tan bro :D. I see strong improvement as well man. Keep up the hard work and result will come. To attach pictures, see the 'Image' button at the right of the reply box? Click on that and paste the image URL

223 lbs, 19 y/o Tell me what you think

dexxflex

18

7 yearsboettcherboy (43): whats your daily calorie intake?

Newbie here. Yes, I've been lurking.

myS2K

11

7 yearsDragonian (4951): @op i meant sets

315 Incline

dexxflex

15

7 yearsdwatson (26511): Wow must have skipped over this thread, but this is exactly correct. I know number of guys who have delt problems now because back in the day 'to get a wider chest' they told you to place your hands wider.. wrong.

The Fat Zyzz does 163 Delmo Squats

TheFatZyzz

53

7 yearsTheFatZyzz (136): for sure brah, thanks for the info

130lbx3 , 105lbx7 weighted pullups (video)

the1

13

7 yearsthe1 (33846): mike// yeah 2 1/2 reps is better then a fail though :) just couldnt lock out, next time son /

[Short Video] - Reg Park Beginner 5x5 Day B

powerofwill1

1

7 yearspowerofwill1 (1): http://www.youtube.com/watch?v=dWLf3b-9wyY I had to leave out the front squats in this session. Time been going to the gym: 1 month Age: 18 This Session: Reg Park 5x5 Beginner - Day B Excercises: Rows 5x5 Standing Press 5x5 Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set") Wrist Work 2x10 Calves 2x15-20 This is the start of my progress to becoming fit and strong, each week I will post a video of my...

My two year change

jamieboy22

10

7 yearsseansm10 (906): do you have pictures of before and after actually showing the changes in your physique? great work regardless man!

5 weeks from tampabay classic. mens physique

Franco26

10

7 yearsFranco26 (13): Thanks guys. Legs are coming in nicely. Just because im doing mens physique doesnt mean i dont ignore my lower half. the judges dont really dont look for leg definition since you are wearing swim trunks. I use to play soccer in college before knee injuries got the best of me. my legs are good size and well developed, but im very cautious and realize lifting extremely heavy is a no for my legs. All be posting more pics as i inch closer to the...

March 2012 until Now

jamieboy22

7

7 yearsseansm10 (906): im in that same spot as you man, like that little pouch of fat hanging right on the bottom two abdominals, looks awkward as fuck not gonna lie. great transformation so far man, try and get consistent lighting though, its amazing what a little overhead shadowing can do to make you look like a fitness model

Criticise on my training programme!

FrostyMTFU

5

7 yearsbrian12 (9495): Way to complicated If you are just starting - then you should NEVER make your own routine. Use something like HST 12; Max OT, or Layne Nortons Power Hyp split. Choose something from the list of routines under the articles section on this website What is you goal? If your goal is to slap on muscle and burn fat. You need to build your routine around 4 main exercises: Squats Deadlifts Weighted pull ups Flat barbell bench...

sooooooooooo

WaxyLizard

4

7 yearsDETERMINED1 (2239): http://www.fijilive.com/egreetings/cards/2006/04/03/go_get_em_tiger_large.jpg

On My Cut

Zwalk

17

7 yearsJelet (2190): looking pretty cut up. keep up the good work

BOOM! (pt.2)

SRorhrbac0808

28

7 yearsSRorhrbac0808 (47098): DAMN DUKE!! impressive lifts man!! Great gains with great form...

Workout Friday

dexxflex

13

7 yearsdexxflex (43): hopefully so man

another pic

bosssantana

5

7 yearsbosssantana (103): appreciate ya comments thanks :D

Lats so big you could fly away with them.

david12345676

25

7 yearsdavid12345676 (8566): Well i guess you see my progress. Its been good, looks like i been doing too much. I am looking to get wider while adding thickness at the same time.

My progress so far March 2011 to March 2012

jeeza_1234

14

7 yearsjeeza_1234 (279): @ectomorph94 Do i have a V tapper? :S I use the pull up bar at the gym. I used to need help but now i use my own weigh soon ill add extra weight lol. cheers for the help guys. Still packing the weigh on i was 169 in them pics about 2 weeks ago now im 174 pounds. Got 3 weeks left of bulk so trying to gain 3/6 more pounds before my first proper cut. Would carb cycling be good guys to keep muscle and lose 4/5% of body fat ?

new pic/ vid later on tonight

misskelseysmith

27

7 yearsthe1 (33846): thanks again guys.. honestly, i look forward to reading your comments on my pics/vids. makes me wanna lift twice as hard an be dedicated as fuck to my training. i don't do too much direct trap work but i get my traps from smith shrugs superset with high rope facepulls heavy deadlifts reverse pec dec flys bent over dumbbell laterals ---------------- i am a very unconventional lifter that goes on the way my body feels, my current...

Following the simplyshredded female program!

kahlibreeze

13

7 yearsCorkey (291): stop being a knob

THIS IS FOR LUKA AND SWAY IM BACK !

lilRillo

15

7 yearsCorkey (291): rillo brah got some sick progress man!!! mirin' that V_line hectic(defs no fuggin homo)

Your workout today. (Check this out)

the1

3

7 yearsTriton (1): http://a4.sphotos.ak.fbcdn.net/hphotos-ak-prn1/555326_3569653047059_1444965089_3335030_103135830_n.jpg back. < = SUPERSETS deadlift 230 5x5 Wide Weighted Pullups 3 sets < STR8 BAR PULL DOWN TO CHEST. cHIN UPS < LAT PULLDOWNS BEHIND HEAD 4 SETS low pulley ONE ARM ROWS mid line chest rows 4 sets < one arm rows Goodmornings < back extensions reverse fly 3 sets

12 week carb cycle results.. body fat% ?

Trackoldfield

20

7 yearsTrackoldfield (34): Yer its good .. Really gives your metabolism a kick up the ass.. No worries

New around here, check my progress!

alexmuller

27

7 yearsalexmuller (5452): whey protein, glutamine, creatine, omega 3, multivitamin

Check out my 8- 9ish month progress!

Deanosmac

21

7 yearsDeanosmac (4): thanks man

views on this

Corkey

7

7 yearsCorkey (291): Maxed my deadlits today with 4 reps of 150kg:)

new pic

SRorhrbac0808

4

7 yearsDragonian (4951): 2 months until i cut myself, yea i havent done masses just relied on squats a little bit haa, starting to do a fair bit now and have been the last month or so

Getting Swole in CO Picture updates

dwatson

33

7 yearsdwatson (26511): Right on man! One of my favorite shirts. Definetly looking for some other singlets.

woooo

bosssantana

7

7 yearsbosssantana (103): thanks :D

Do i have gyno or am i just paranoid?

ellbambam

6

7 yearsThor (5028): Paranoid.

Progress Pics

OhhLoLo

5

7 yearsOhhLoLo (3393): thanks man trying this new routine hopefully itll up the chest a bit

progress so far - pics included !!

kbradley88

3

7 yearskbradley88 (210): Thanks man jus takin the cut slow for now see wer i am a month from my holidays might have to keto i really struggle to loose weight As for my left arm, it is a arsehole it jus will not grow, with a tshirt on lookin at me from the left side i probably cant even tell you train its shit!! If started doin incline hammer curls and concentration curls, it is coming along jus very very slowly!!

progress pic

ipwndtrade

7

7 yearsseansm10 (906): i cant quite tell but it looks like you have zero tricep my man. looks like ur biceps are bigger than ur delts, gotta start hittin them ohp and lateral raises!

My Progress and Updates Before/After Pics

dwatson

21

7 yearsdwatson (26511): Yep, was guessed at 190lbs last night. I wish i was physically there, but getting guessed bigger is always good also.

so like progress n shi. /no homo

igg

17

7 yearsigg (2626): not sure if thats a good thing or not.

Rate My progress/physique

Dexdbest

57

7 yearsDexdbest (4792): i completely agree, i honestly dont get why somebody would bash someone else's physique like thier's is perfect, unless you were born 200 pounds with 50 inch pecs then you havw no right to bash anybody cause we start at bad points and work to improve, and that comment 'no, offense, you dont look like you lift' is just plain annoying, you sit on your high horse deciding who looks like they lift or not, cause you so obviously look better than...

so like wtf?

igg

4

7 yearsSwayz87 (9039): Strong Juice and Strong 13 years brah!

so i'm on bb.com and find this..

the1

26

7 yearsJelet (2190): There ya go! Nice transformation by the way.

picture update 3 weeks into supps - 188lbs

the1

16

7 yearsthe1 (33846): ps, the reason i started working out again when i was 17 was because my friends told me i build like arnie.. wide shoulders long chest short biceps wide waist i want to be a 200lb arnie with the aesthetics and thickness.

8 week program with pics before/after

misskelseysmith

126

7 yearsIrishGymSheep (10554): If your going to respond please go here; clickable text Just when members host a blog type thread about their training it really clogs it up with arguements so once they break out we should just bring them to a thread of their own.

6 week program before/after pics + videos

the1

98

7 yearsdwatson (26511): Good idea, no lie it was hard to follow with the updates without properlly formatting it. Lookin shredded brah.

How do I take aesthetically pleasing photos

G3NGHIS

23

7 yearsBaiTu (3096): Really, the best way to take better pictures is not to hold the camera in your hands. Ask a girl to take your picture. Show her some examples from this website and then you pose. You can take a good picture if your cell phone is in your hand. Personally, I think pictures where someone is staring into a mirror holding their camera always look horrible.

newby + few progress pics

kbradley88

25

7 yearsIrishGymSheep (10554): Just do pullups behind the neck then.

Your lowest bodyfat pecentage pictures.

AKK

6

7 yearseknight (58105): Ah, ok. -EK

Me aand my progression *PICS*

Ares

11

7 yearsdwatson (26511): Keep up the hard work ares