if it burns and hurts that means u are putting in work. when i played ball i worked out 3 times a day.

for you gaining size will require a lot more calories. 155 is pretty light, hard to go wrong at that weight as long as weight training is a part of it.


dude, stop calling it a club.. when you get to 315 maybe... hehe

Hey Phil, those pics are impressive!

What do you do about fat gains while trying to bulk, while I know its impossible not to gain fat when trying to bulk ideally I would like to keep it to a minimum. Cut carbs and up the cardio?

Thank you! Honestly when I switched over to my new diet and added in cardio I recomped to what you see as the end result. I upped my calories about 50-100 cals every 2 weeks progressively for 32 weeks and was able to shred up and gain some size.

Wow, quite incredible sir !! :thumbsup

Pretty solid. My goal for the next 12 weeks is to cut from 198lbs to 185lbs (6' 1") then do a recomp.

You definitely can do both at the same time and id venture to say you can lose that 13lbs in 1/2 the time you gave yourself. I got my results eating 320G+ carbs a day

Even his before picture looks better than most guys after pic.

Yeah basically. But still incredible the change even from that. Kudos ! :thumbsup

What percentage of guys can bench 2 plates? 10% maybe? I'd call that a club.

Anyway, I can do 225 for 6 reps and my one rep max is about 260. I'm on my way to 315 if I keep working at it.

here's some reading...
If you can bench over 225, you're a big bad man. Here's why: : bodybuilding

Consistency is key. We are alike in the fact that we cant eat a lot in one sitting. Thats why I "graze" throughout the day 500-600 calorie meals quite frequently. If you want me to go over your diet just let me know...what I do is on the extreme end of things, I know it is and I know its not for everyone. What I eat also looks like a lot compared to you because of the large gap in weight between us, 25lbs+ of muscle is a lot to feed. Id venture to say youd gain around the 22-2400 calorie range. Remember its not just about calories...proteins/fat/carbs all need to be consumed in the proper portions. I personally do great off a 40/40/20, you may not but its a great starting point.

Well done Scott, keep it up bloke!

I definitely agree with the consistency part. Eating that much food a day also forces you to be super creative with cooking methods and usage of spices so it doesn't get old.

This the right philosophy, and as shown by your pics it seems to be working.

I watch family and friends all around me trying to diet by counting calories and starving themselves. They do everything based on the calorie in calorie out theory, and limiting yourself too much just trains your system to maintain a slow metabolism.

What people should be doing is eating enough to build muscle and working out with weights. The muscle you add will be put to work as a fat burner and your system will turn into a fat burning machine overall.

As soon as some restrictive diet is stopped (and it always has to stop eventually), the weight lost will come back ...and a lot of that weight is water and muscle.

For me, focusing more on the ratio of fats (good fats)/proteins/carbs has shown the best success...and intermittent fasting has been great also.

http://i.imgur.com/K1dyiKs.jpg
looking good mr harmon :thumbsup

:1orglaugh:1orglaugh :thumbsup

Not exactly a good read, he just made up all of those numbers.

Some great weightloss pictures and advice in this thread. Actually motivated me to kick it back into high gear. Been slacking since June, still eating right just not training as often as I should. Blasted legs last night and paralysis is kicking in as the days go on. Love those DOMS!

Keep it comin!

Choopa, haven't read thread, saw the pics, do you juice, coming from someone who did in the past, your shoulders and body looks like you may. being that lean and having that size is usually only kept for a while for most and your delts also look really big in proportion, typically from injecting, only reason i ask. dont matter either way. not judging . hah

I find it more comfortable to be big and rather cut without being shredded, im in a shirt more than im out of one. lol and only time being ripped looks good is with your shirt off. i notice when im ripped, wearing a shirt makes me feel like nobody actually sees . haha

Ive run PH's before with great success. Not a big fan of being a human pin cushion or drastically yo-yoing in weight from it. Ever since I started lifting my delts grew like weeds, very delt dominant especially when pressing. Ive had to transition over to almost all fly workout on my chest days so I dont hit my shoulders. Also had to remove my dedicated shoulder day to keep my proportions in check.

You can still look big when lean...17" arms in any shirt and you'll look like you workout!

Heres a pic from last nights arm sesh to give you a better idea of proportions :

http://i57.tinypic.com/2n7h7aq.jpg