I have just bookmarked this page as my daily inspiration as I am 6' also and set a goal of 190#. I am a 48yo male, currently 208 with 17% bf.

I have a few questions and a comment:

What size are your biceps? What is your waist (around the belly button)?

Your earlier body fat must have been higher than 27% or you would have actually lost a couple of pounds of muscle to get to 190# with 11% bf. (Non-fat weight with 27% bf at 235# = 171# and non-fat weight with 11% bf at 190 = 169#). Earlier bf was probably over 30%.

Of course, you did cut your hair....

Thanks for the compliments. Not really sure how accurate my bf% is, it was averaged on an electronic scale measuring body water, those things aren't really accurate. As far as bicept size, not really sure, I will take measurements sometime this week. When I was 235 I was wearing size 38 and not I fit into 32s and there is still some room

I really want to drop down to 180, right now I'm around 187. But I'm very satisfited with myself as it is so I am taking it easy with a nice clean bulk averaging 3000 cals a day 200g protein. I will post weekly progress in this thread for ya

Today I deadlifted 225x10 8 times, not going to heavy but doing a lot of reps just to get my lower back going a bit.

Squated 225x10 5 times, ass to grass.

Did some leg raises, side bends and decline bench weighted situps with a 35lb plate.

Built up a nice sweat. Currently taking hydroxycut for energy (really gets me going in the gym) and Super NOS Pump, along with 2 protein shakes a day. Eating lots of chicken, beef, and eggs through out the day. In the morning are my only carbs with a cup of steel cut oats.

Rarely cheat and it's always healthy cheating, like pigging out on peanuts or turkey breast

Damn. That is amazing. Good work man.

Incredible progress.

How is going lately Goonie?

Going great! I have been having some cheat days lately, starting dating this one girl and we have been going out to dinner quite a bit. Although, I still skip out on the fries and try to stick with meaty meals. I am still slowly loosing weight. I have been on a clean bulk for about 3 weeks now, eating roughly 3000 cals with 200g protein, low carb moderate fat diet.

I have been doing a lot of ab workouts, mostly ab roller and leg raises and man am I getting that V shape in my lower abdominals. I still would like to loose about 5lb of fat but I have plenty of time on my side and am satisfied with my physique at this point.

My lifts are starting to go up nicely since I've started my bulk.

I am going to change my routine to MAXOT within the next week and start up on creatine.

Right now I started taking BCAAs along with NOXPLODE and see great improvement in my vascularity!

Can't describe how I feel as opposed to how I felt a year ago.

Pic update

My goodness...HighFiveDude!

wicked man, you have a similar build to me except way more jacked hehe.

what is your routine like?

I bet...lol.

Wow man, nice work...very motivational...what did your workouts look like at first?

You look great! Good job and keep up the great work!!

Fair does mate. Looking 100% better.

wow nice job man! The thing that sticks out the most to me is that you lost a ton of fat and your arms grew at the same time!

What was your diet and routine like?

My dear friend, RWS.

Look at the series of posts.

Our friend, Goonie, posted these pics in July 2007.

The first post "after" that is our friend, JoveGirl, June 26th, 2008.

Thus far comments are being made to a year old post.



I thought I would let my young friend, know!

He, he,


Chillen

You are a true inspiration to everyone who is out to better their life, physically and mentally.