invited my coworker who is a non-twwer to the dietbet

ya'll are over it

4/5/2013 1:11:48 PM

I thought about asking another friend of mine too, since we'd been talking about doing a health challenge together lately. Might see if she's interested.

4/5/2013 1:25:12 PM

Quote :

"Lumbar discs cannot adapt to extra weight. Muscles around it and bones can, but not discs. Knee is an extremey complex joint and while developing muscles around it will ensure stability and strenght, over time more weight will lead to premature knee wear. Again, I am not saying this will happen overnight, but if you compare two people of different weights, over time heavier person will have knee problems earlier in their life. Overuse injuries in sports are another example of this. "

I agree with you that improper biomechanics overtime will cause overuse injuries. This will happen to anyone if they are overweight or not.

However, do you think that squats and dead lifts are bad for your joints?

Quote :

"For instance, oral corticosteroid like predisone is often prescribed for many conditions. It's a synthetic drug of something the body makes naturally in your adrenals. Long term use( basically pumping way too many steroids in your system) of predisone can crash your adrenal cortex where they lose the ability to make natural corticosteroids."

The feedback systems in the body are very complex...

The problem with steroid anti-inflammatorys is that the chronic effect on the body is generally pretty bad. This goes beyond just the ability to make the natural corticosteroids. The cascade of different hormones that have a cause-effect relationship with stress get's thrown out of wack, affecting immune function and a bunch of other problems.

Check out the book: Why Zebra's Don't Get Ulcers. It is a great resource on learning how stress effects the body.

4/5/2013 2:58:59 PM

I consistently take in way more than 30g of protein at a time...actually anywhere from 50-100g...granted I only eat 2-3 meals/day. I take creatine and protein powder, too.


I've been doing something similar for the past 3+ years.

Just had bloodwork done recently and everything was normal. Just felt like sharing.

4/5/2013 4:17:15 PM

Quote :

"However, do you think that squats and dead lifts are bad for your joints? "

Overall, I do think it is bad. I ruptured my lumbar disc and had it surgically removed when I was 19. At that time I was lifting and doing construction work on side, using proper technique, but perhaps not completely proper. Problem is when you take into account the amount of weight typical gym rat lifts when they do squats and dead lifts, form has to be so perfect to prevent injury. Some of the tendons and connective tissue are so small that even slightly imperfect form will tear it up or cause long term wear. Rotator cuff in shoulder, meniscus in the knee, disc bulging in lower back…are some of the examples. I dont care how long you have been practiciting when you stack up weights and push yourself hard, form will inevitably suffer at one point or another. With lower weights, less so. And when rotator cuff problems start it never really goes away until you have surgery. Same with lower back. ONCE it becomes symptomatic it rarely ever goes away for good.

I lift, but I do just enough do maintain muscle mass and bone density. To each his own.

[Edited on April 5, 2013 at 4:19 PM. Reason : f]

4/5/2013 4:17:34 PM

For those of you in the southeast and trying to eat paleo/primal, I made a facebook group for sharing grocery store deals and sale info. PM me for the info so the group doesn't get trolled.

I'm posting sales at regular grocery stores so if the idea of non-grass fed beef offends you it might not be as helpful. SO thinks grassfed beef tastes funny so I have to buy conventional stuff anyway.

4/5/2013 4:30:05 PM

Lol at 1 in a million using his outdated science. 30g of protein in a sitting? Sure you don't work for a protein powder company? And a huge LOL at protein converting to fat. Maybe if you're eating an entire cow. Protein converting to fat is not something anyone needs to worry about one bit.

Quote :

"Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting. Truth Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horseshit. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal? The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking. Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals. Origin I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic. Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower. Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer."

Or read this

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

[Edited on April 5, 2013 at 5:37 PM. Reason : a]

4/5/2013 5:34:32 PM

Quote :

"Overall, I do think it is bad. I ruptured my lumbar disc and had it surgically removed when I was 19. At that time I was lifting and doing construction work on side, using proper technique, but perhaps not completely proper. Problem is when you take into account the amount of weight typical gym rat lifts when they do squats and dead lifts, form has to be so perfect to prevent injury. Some of the tendons and connective tissue are so small that even slightly imperfect form will tear it up or cause long term wear. Rotator cuff in shoulder, meniscus in the knee, disc bulging in lower back…are some of the examples. I dont care how long you have been practiciting when you stack up weights and push yourself hard, form will inevitably suffer at one point or another. With lower weights, less so. And when rotator cuff problems start it never really goes away until you have surgery. Same with lower back. ONCE it becomes symptomatic it rarely ever goes away for good. I lift, but I do just enough do maintain muscle mass and bone density. To each his own. "

This is all remedied by training correctly.

4/5/2013 6:02:44 PM

Quote :

"Lol at 1 in a million using his outdated science. 30g of protein in a sitting? Sure you don't work for a protein powder company? And a huge LOL at protein converting to fat. Maybe if you're eating an entire cow. Protein converting to fat is not something anyone needs to worry about one bit."

Citric cycle is outdated science? Sorry, I will take basic protein catabolism from biochem 451 over wannabebig.com as my source of info. Protein, just like carbs and fats has a caloric value. If you ingest more than your daily caloric needs are, body WILL store it as fat. And it will do it while taxing your liver and kidneys.

4/5/2013 6:48:30 PM

Ok, so you agree everyone has different needs. Why does it matter over the course of a day if you eat 6 meals to hit that or 3?

4/5/2013 8:03:27 PM

Quote :

"Protein, just like carbs and fats has a caloric value. If you ingest more than your daily caloric needs are, body WILL store it as fat. And it will do it while taxing your liver and kidneys."

The difference is that, with protein, you have to eat well past the point of discomfort to reach that level.

4/5/2013 8:03:28 PM

Let's say my daily caloric maintenance is 2300 calories.

If I eat 2400 calories of protein that is SIX HUNDRED GRAMS OF PROTEIN.

THAT IS TWENTY FOUR CHICKEN BREASTS.

RIP LIVER ENZYMES.


If you eat fucking 24 chicken breasts a day okay you might have some health problems. No one is recommending that.

And actually, protein has a very high thermic effect so each gram of protein is really only 3.2 calories per gram. So it's more like THIRTY TWO CHICKEN BREASTS

No one needs advice not to eat 32 chicken breasts and you are stating it matter of factly like this is something normal people should concern themselves with.

Protein for all intents and purposes will not store as fat and will not make you fat.

Carbohydrates won't make you fat unless you fill your glycogen stores and continue to stuff your face with pasta well past the point of feeling full. And even then the process of glucogenesis is ridiculously inefficient.

FATS MAKE YOU FAT.

If you eat trace amounts of fat you aren't going to get fat, period.

If you're already fat and you eat your daily maintenance level of calories, you will however stay fat.

4/5/2013 8:17:35 PM

It's much easier to get "fat" eating a diet high in carbs than a diet high in fats. After switching to little carbs and more fat I started losing weight like crazy. Last year when I tried limiting fats but not watching carbs I had to count calories to lose any weight. No longer am I counting calories and it's much easier to lose and/or maintain my weight at will.

Fat only makes you fat if you eat lots of fat along with lots of carbs/sugar. Generally the reason is because it's a lot easier to get all your calories from a very small amount of simple carbohydrates. On the other hand it's really really hard to over eat and have a calorie surplus on a low simple carb but fatty diet. In fact you would have to literally stuff your face with meat and starchy veggies to have a calorie surplus. You just get full too fast when you're eating good lean fatty food. You simply don't over eat.

4/5/2013 8:26:00 PM

face, thats a nice strawman argument. i never said that protein is not satiating nor am i arguing that.

im just giving you basic biochem facts and that is, protein will turn to fat if you have caloric excess and if the body cannot store it anymore. caloric excess can mean from any diet. if you want to work out you will need to intake carbs otherwise protein only diet will lead to ketosis. your example is silly as it is not sustainable.

as you say for "all intents and purposes" nobody is JUST ingesting protein in their diet.

Quote :

"FATS MAKE YOU FAT"

Quote :

"If you eat trace amounts of fat you aren't going to get fat, period."

eating ZERO FAT and lots of carbs will ABSOLUTELY get you fat.

4/5/2013 10:12:15 PM

1in10, let's be pragmatic. So we can actually use the information we are discussing practically.

You're smoke blowing about protein and carbs turning to fat. It just doesn't happen in the real world in a significant matter for it to influence decision making.

For carbs to be converted to triglycerides, all glycogen stores must be capped off, and activity level must be low for days. I suppose if you cruise on the couch 24/7 drinking nothing but soda and eating sugar then this is an issue.

For protein to be stored as fat, it first needs to be transformed to glucose, then if all glycogen stores are full, it then MAY be converted to fat if it isn't oxidized first.


I clipped a relevant article quoted below (if you want the whole thing, the link is at the bottom)

Quote :

"How We Get Fat .... So what determines fat oxidation and fat storage rates? How We Get Fat Part 3: Back to Nutrient Intake, Oxidation and Storage Now, here’s where people got confused by Excess Protein Intake and Fat Storage – Q&A, and where they would have been unconfused by clicking the linked article on Nutrient Intake, Oxidation and Storage. In fact, I’d suggest you go read it right now, it’s not that long and since I’m not going to retype all of it here (that’s why I wrote it the first time), it’d be a good idea. I’ll wait. However, since I know most of you will have just ignored my suggestion to actually read that piece, I’m going to summarize a few points from it (as well as from the Q&A): Carbs are rarely converted to fat and stored as such When you eat more carbs you burn more carbs and less fat; eat less carbs and you burn less carbs and more fat Protein is basically never going to be converted to fat and stored as such When you eat more protein, you burn more protein (and by extension, less carbs and less fat); eat less protein and you burn less protein (and by extension, more carbs and more fat) Ingested dietary fat is primarily stored, eating more of it doesn’t impact on fat oxidation to a significant degree Let’s work through this backwards. When you eat dietary fat, it’s primary fate is storage as its intake has very little impact on fat oxidation (and don’t ask me a bunch of questions about “But people say you have to eat fat to burn fat?” in the comments. That idea is fundamentally wrong but would take an entire article to address). It also doesn’t impact greatly on the oxidation of the protein or carbohydrates. Carbohydrates are rarely converted to fat (a process called de novo lipogenesis) under normal dietary conditions. There are exceptions when this occurs. One is with massive chronic overfeeding of carbs. I’m talking 700-900 grams of carbs per day for multiple days. Under those conditions, carbs max out glycogen stores, are in excess of total daily energy requirements and you see the conversion of carbohydrate to fat for storage. But this is not a normal dietary situation for most people. A few very stupid studies have shown that glucose INFUSION at levels of 1.5 total daily energy expenditure can cause DNL to occur but this is equally non-physiological. There is also some evidence that DNL may be increased in individuals with hyperinsulinemia (often secondary to obesity). There’s one final exception that I’ll use to finish this piece. But when you eat more carbs, you burn more carbs and burn less fat. And that’s why even if carbs aren’t directly converted to fat and stored as such, excess carbs can STILL MAKE YOU FAT. Basically, by inhibiting fat oxidation, excess carbs cause you to store all the fat you’re eating without burning any of it off. Did you get that? Let me repeat it again. Carbs don’t make you fat via direct conversion and storage to fat; but excess carbs can still make you fat by blunting out the normal daily fat oxidation so that all of the fat you’re eating is stored. Which is why a 500 cal surplus of fat and a 500 cal surplus of carbs can both make you fat; they just do it for different reasons through different mechanisms. The 500 calories of excess fat is simply stored; the excess 500 calories of carbs ensure that all the fat you’re eating is stored because carb oxidation goes up and fat oxidation goes down. Got it? If not, re-read this paragraph until it sinks in. Oh yeah, the same holds for protein. Protein isn’t going to be converted to and stored as fat. But eat excess protein and the body will burn more protein for energy (and less carbs and fat). Which means that the other nutrients have to get stored. Which means that excess protein can still make you fat, just not by direct conversion. Rather, it does it by ensuring that the fat you’re eating gets stored. Of course protein also has the highest thermic effect, more of the incoming calories are burned off. So excess protein tends to have the least odds of making you fat under any conditions; but excess protein can make you fat. Just not by direct conversion to fat; rather it’s indirectly by decreasing the oxidation of other nutrients. Ok, is the above clear enough? Because I can’t really explain it any simpler but will try one last time using bullet points and an example. Let’s assume someone is eating at exactly maintenance calories. Neither gaining nor losing fat. Here’s what happens with excess calories. Assume that all three conditions represent identical increases in caloric intake, just from each of the different macros. Here’s what happens mechanistically and why all three still make you fat: Excess dietary fat is directly stored as fat Excess dietary carbs increases carb oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat Excess dietary protein increases protein oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat Got it? All three situations make you fat, just through different mechanisms. Fat is directly stored and carbs and protein cause you to store the fat you’re eating by decreasing fat oxidation..."

http://www.bodyrecomposition.com/fat-loss/how-we-get-fat.html

[Edited on April 6, 2013 at 7:44 AM. Reason : bold]

4/6/2013 7:40:39 AM

What is your basic diet MattJMM?

Both bulking and cutting diets, preferably.

4/6/2013 1:03:08 PM

^^ That's basically exactly what I was saying.

You can't get fat without eating fat under reasonable circumstances (not talking about 32 chicken breasts/per day). You can however, stay fat if you are eating so many carbs/protein that you are inhibiting your body from burning fat.


Also, we know that protein is the most satiating nutrient of the three. We know that FAT is the 2nd most satiating (though it takes a little while), and carbs are the least satiating.

Think about eating a big fatty meal. You aren't exactly racing to the fridge 45 minutes later, right. It "sticks to your ribs", i.e. it stays in your gut longer. Fiber also has these properties.

Simple carbohydrates (sugars) you can stuff your face with and be hungry five minutes later. Think candy, fruit, etc.

Stay away from simple carbs this time of year. Repeat. Put down the banana. Step away from the strawberries.


You need to eat nothing but protein, fish oil, and leafy vegetables starting TODAY if you want to lose 20 lbs by May 31st. Period.

4/6/2013 1:32:09 PM

Matt, 35% percent of the population or 110 million people in this country are overweight/obese because of carbs. That's not exactly rare or uncommon. Glycogen storage is quite easily filled. To be pragmatic... soda, Breads and pasta will make you fat EASILY if you are not paying attention how much you eat/drink. And it is quite easy to eat more than you actually need. I think we can both agree on that?

No, protein does not convert easily to fat, but PRAGMATICALLY most people dont eat protein alone. They also ingest carbs and fats. Extra protein they take will convert to fat because more often than not carb storage if filled to the max!

Im sure these articles (bodyrecomposition and wannabebig) have good overall points, but most people writing these articles don't have educational background to understand how body breaks down protein. I suggest looking up citric cycle and protein catabolism or how how kidneys and liver process protein. It is the case when littlebit of knowledge can be more dangerous than no knowledge. Start from there and then draw your conclusions. Im out.

4/6/2013 1:45:43 PM

Haha I'm certain that Matt could school most of us on metabolism - he is currently in possession of two of my grad school text books on nutrient metabolism (and from his posts I assume he's also read them). He knows his stuff. Sometimes he can be a dick about it but the man is educated.

4/6/2013 3:09:40 PM

Quote :

"Matt, 35% percent of the population or 110 million people in this country are overweight/obese because of carbs."

i thought it had to do with people overeating and being underactive

[Edited on April 6, 2013 at 3:11 PM. Reason : supersize that shit and gimme the loaded tater tots with a side of girl scout cookies]

4/6/2013 3:11:11 PM

actually over 2/3 of Americans are overweight and over 1/3 are obese, mostly from eating too much and moving too little

4/6/2013 3:18:06 PM

That's where Nintendo and Michelle Obama step in..

4/6/2013 4:15:17 PM

Quote :

"What is your basic diet MattJMM? Both bulking and cutting diets, preferably."

My diet is probably the biggest hole in my total wellness program. I definitely hit my macros and calories, but food selection is pretty poor.

Typical day is like this:

Morning: 12oz coffee + 30grams of protein from whey
Pre workout: 15 grams of BCAAs
PeriWorkout: 15 grams of BCAAs
Post workout: 30grams of protein + 60 grams of carbs

Lunch: Meat + carbs (or veges if non workout day)
Dinner: Meat + carbs (or veges if non workout day)

Then everything goes to shit with brownies, cookies, ice cream etc. because my girlfriend likes to sabotage my diet.

However, i've been pretty good the past month and have been getting a lot leaner. I'll probably take some pics tomorrow or monday after i release a lot of this water.

When I am cutting (depending on how fast I am trying to lose weight), calories and carbs get reduced as much as possible, replaced with protein. I will admit that I use ephedrine + caffeine to mitigate hunger.

The opposite if I am trying to bulk.


[Edited on April 6, 2013 at 4:29 PM. Reason : ;]

4/6/2013 4:27:24 PM

Quote :

"Matt, 35% percent of the population or 110 million people in this country are overweight/obese because of carbs. That's not exactly rare or uncommon. Glycogen storage is quite easily filled. To be pragmatic... soda, Breads and pasta will make you fat EASILY if you are not paying attention how much you eat/drink. And it is quite easy to eat more than you actually need. I think we can both agree on that? No, protein does not convert easily to fat, but PRAGMATICALLY most people dont eat protein alone. They also ingest carbs and fats. Extra protein they take will convert to fat because more often than not carb storage if filled to the max! Im sure these articles (bodyrecomposition and wannabebig) have good overall points, but most people writing these articles don't have educational background to understand how body breaks down protein. I suggest looking up citric cycle and protein catabolism or how how kidneys and liver process protein. It is the case when littlebit of knowledge can be more dangerous than no knowledge. Start from there and then draw your conclusions. Im out."

First, reread that snippet I posted. I directly outlines what happens when you consume a lot of nutrients... If you consume lot's of protein/carbs, oxidation of those nutrients gets prioritized and dietary fat gets directly stored.

Second, Lyle McDonald (owner of body recomposition) is probably the hands down authority on metabolism and nutrition in regards to aesthetics and body building. And, in my experience those in the academic field are about 5-10 years behind those who are in the trenches actually testing lab research in the field.

[Edited on April 6, 2013 at 4:33 PM. Reason : h]

4/6/2013 4:33:13 PM

Thank you for those posts. Answers a lot of my questions.

4/6/2013 4:52:20 PM

yeah LOL at Lyle Mcdonald not knowing what he is talking about compared to some idiot saying protein can make you fat.

You're "out" on this argument because you realize you're wrong

4/7/2013 5:23:44 PM

My biggest obstacle is night time cravings... after dinner I find myself rationalizing carbs (ice cream and cookies).

A mental game I play to combat this is visualizing the actual cookie, brownie, or whatever being the mass that doesn't come off my waistline or goes back on. Helps me refocus. Last resort is a protein shake.

4/8/2013 6:29:05 AM

Reminder to anyone who might be interested in DietBet, it starts on Wednesday. I think you can weigh in starting today. http://bit.ly/12fIWtq

4/8/2013 9:56:09 AM

^^

The feeling is mutual. Solid diet overall, but still not strict on random cravings.

But, I am of the philosophy that I just need to put in extra work to account for extra candy, chips, etc, and then all will be well.

Seems to be effective, mostly.

now if I could only cut out all these "beverages"..

4/8/2013 1:08:01 PM

booooo on the payout for dietbet

4/8/2013 2:38:01 PM

Is there a scientific reason cravings suck so bad at night? Is it just lack of distractions and increased availability of craved foods?

4/8/2013 3:39:13 PM

Hunger is a "recovery" mechanism? Do you workout in the evenings?

I don't think it really matters what time of day you excercise but I think hunger is a recovery mechanism after a long or hard workout.

4/8/2013 5:43:21 PM

For people in this thread that makes sense, but it seems like most people have night cravings regardless of whether they actually work out.

4/8/2013 7:36:29 PM

I find that my night-time cravings are actually me misinterpreting being dehydrated. I keep beef jerky as an after dinner snack food; if I can make it through more than one piece, then I'm actually hungry and not just thirsty.

4/8/2013 8:42:00 PM

For me, I think it's relaxation and unwinding that brings on the cravings. I am too busy all day to sit around and crave food.

4/8/2013 8:49:57 PM

Yeah no surprise that stres and lack of sleep is involved in hunger and over-eating. And I am with Matt, Fridays, at the end of the work week I get bad cravings for carbs and fats. I am practically over at my parents house every weekend, and my mother feeds me like she hasn't seen me in months.

4/8/2013 9:05:11 PM

I started up taekwondo again tonight feels good, man

4/8/2013 11:06:25 PM

https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-ash3/547944_303747283088742_54810250_n.jpg

[Edited on April 9, 2013 at 10:23 AM. Reason : ]

4/9/2013 10:22:54 AM

One more day until TWW dietbet starts!

Click here to join! http://bit.ly/12fIWtq

Some helpful info: http://www.dietbet.com/how-it-works

[Edited on April 9, 2013 at 10:40 AM. Reason : Join and you can push the pot over $100!!!]

4/9/2013 10:34:26 AM

I spent every extra penny I have this month paying bills. Stupid school and doctor. Maybe next time.

4/9/2013 10:57:48 AM

the peer pressure is getting strong... the pot is now at $105! Don't miss out!

http://bit.ly/12fIWtq

4/9/2013 3:43:54 PM

Wow thats a pretty cool deal (diet bet). I randomly keep lurking in these threads hoping one day to talk myself into exercising again. I've been thinking about it a lot lately and it is tempting to join that bet, but I'm going on two different trips this month (total of 9 days) that I know I wouldn't even try to eat right or exercise so I don't think I'll join this time. Maybe next time.

4/9/2013 4:10:28 PM

most of you would only have to lose 6-8 lbs in a month, you can do that the last week with a crash diet

4/9/2013 4:19:10 PM

No one's posting pictures anymore, so maybe this will get started. I've officially hit my beach body...which is good, because it's going to be 80 this weekend and I will more than likely be beaching it. This old picture was from last year when I was in the 160-165lbs range. I am now comfortably in the 145-150 range and hovering around 145 more...which is where I'd like to be if only because it will allow me a little flexibility to eat more.

All of this done with watching what I eat (mostly just cutting back overall consumption and lowering the sweets/bad food...but nothing drastic)...

Working out only consisting of running, push-ups, pull-ups, and some light ab workouts.

Old pic:



New pics:







[Edited on April 10, 2013 at 12:24 PM. Reason : .]

[Edited on April 10, 2013 at 12:25 PM. Reason : .]

4/10/2013 12:23:43 PM

wow good going man you look great

oh i got distracted i meant to come in here and post about how I'M ALREADY DOWN THREE POUNDS FROM MY WEIGH IN YESTERDAY

BOOYAH

probably from sweating at the gym and then drinking after. yay dehydration. still though. give me my money

4/10/2013 12:26:06 PM

DDK on that face workout plan.

4/10/2013 1:10:31 PM

Quote :

"Working out only consisting of running, push-ups, pull-ups, and some light ab workouts."

wwwwhhhhaaaatttt.

4/10/2013 3:02:43 PM

True. I canceled my gym membership probably 2.5 years ago.

4/10/2013 3:07:41 PM

did your arms already have some definition? great results.

4/10/2013 3:11:48 PM

Lookin good, nice development in the delts, chest, bicep tie in.

145lbs is light! How tall are you?

4/10/2013 3:18:54 PM