Lost 96lbs and made top 10 in physique contest...

zipnguyen

You started out 3 inches shorter and 3 lbs lighter than I am right now. I would love to have you help me get to where I want to be, I am shooting for about 180lbs but I am more focused on how I look than the weight. I am probably built similar to you as well, I can leg press 350 1RM but I can barely bench 100 while I can do 3x10x160 on the chest press machine. I will be sending you a friend request, I hope you will accept.

then you need to google my friend Eric Scott IFPA PRO NATURAL bodybuilder; he's 5'10.5" and competes at 185lbs., shredded. He has an awesome build...

N

zipnguyen

Congratulations!

thanks,
N

zipnguyen

Here we go...

MACROS ARE AS FOLLOWS: 113c/10f/67p, but really it's 112c/10f/55p because I drank half my BCAA's during the workout. But you get the picture. And instead of lemon BCAAs I went with the grape flavor.

If you're on a diet and not on maintenance - LOOK AWAY, LOOK AWAY NOW!!!!!!!!!!!!!!!!!

zipnguyen

I so full.... O.o

On the way to 500 grams of carbs with minimal fat gains. Next time I do a cutting phase it will be on 250 grams of carbs. Still enough to have fun with.

You will notice that my sons stole my macros by partaking in the pop-tart-ness, if you will. And ate some of my Artic Zero ice cream. Oh well, I actually had to supplant the lost macros with rice cakes and beef jerky (I had to weigh the beef jerky).

Hope this helps on incorporate "fun" foods into your macros.
N

zipnguyen

As my son eats "some" of my ice cream, thereby stealing my macros, he says, "...dad, you're supposed to share, you taught me how to share..."

That there is called, "Checkmate..." and Dad=Pwned...

zipnguyen

As my son eats "some" of my ice cream, thereby stealing my macros, he says, "...dad, you're supposed to share, you taught me how to share..."

That there is called, "Checkmate..." and Dad=Pwned...

By a 4-year-old no less!!!:bigsmile:

debussyschild

Your hard work is definitely paying off! I share similar goals to have a fitness model worthy physique. I'm just starting out, but I'm really ready for the challenge!

zipnguyen

Your hard work is definitely paying off! I share similar goals to have a fitness model worthy physique. I'm just starting out, but I'm really ready for the challenge!

well good luck to you then, but then again, who the heck needs luck

Silverkittycat

As my son eats "some" of my ice cream, thereby stealing my macros, he says, "...dad, you're supposed to share, you taught me how to share..."

That there is called, "Checkmate..." and Dad=Pwned...

By a 4-year-old no less!!!:bigsmile:

:laugh: Stealing your macros.
Your son is so cute.

zipnguyen

Here we go. My meal #1 today, you can check the macros. 83c/21f/51p

And I'll be honest with you - 21f... it's probably less. Here's my reasoning, when you have data recorded into the MFP database it takes into account the raw totality of the fat. Start cooking it and assume you add NO extra fat like oil, PAM, butter, and you pour the fat away then your 21f calculation is wrong. But oh well, I leave it as it is...

Here are the photos and details are in my diary. But please notice how little fat striations are in this brand of thick-cut-applewood-smoked-bacon. They should pay me a darn commission for this plug, but the brand is Archer Farms from Costco.

turningstar

Yummy!

Mummsy

Fantastic indeed! Congrats!

zipnguyen

Now before I get the hater-comments on how you can't eat bacon and what not... Take a good look at my friend, Alberto Nunez. He's 5'9" and competes at 160lbs. The illusion he puts up is amazing. See his heavy-obese-shape to professional-NATURAL-bodybuilder here went from 250 lbs to 160 lbs: http://www.bodybuilding.com/fun/transm89.htm

And if you think 160lbs is light for a "bodybuilder" - check him out here... http://www.youtube.com/watch?v=u8dK8N6TAZU&feature=related - THAT THERE IS CALLED CONDITIONED...

And this other video... http://www.youtube.com/watch?v=CqhUgKoF7eA&feature=related

And if you've ever seen Alberto Nunez's food pictures on FaceBook - now that's food porn . People will say he has a great metabolism and he's gifted, well take a good look at that before photo at 250 lbs. Now at 160 lbs. he has striated glutes and solid feathered quad defintion that's just dedication and less so metabolism and giftedness (if you will). :bigsmile:

And he eats like a mofo, but then again he eats optimally based on his metabolism. As for me, still testing the optimal macronutrient composition with my coach Layne Norton. :glasses:

steffiejoe

Thanks for sharing! You loook Good!

Palaja6274

That is awesome! What an accomplishment!

zipnguyen

Thanks for sharing! You loook Good!

thanks - more to come

zipnguyen

That is awesome! What an accomplishment!

thanks... 2012-2013 will be nice....

zipnguyen

Almost forgot about my weakest body part - My arms. They have come a long way...

zipnguyen

Almost forgot about my weakest body part - My arms. They have come a long way...

And currently -

zipnguyen

will resize the photo to match the others to see monthly progression. Didn't have the time to do it today. I also have been working on my back as you can see my lat creeping around to the front of my body... :bigsmile:

Jeff92se

Amazing. Have you been eating at a calorie deficit all this time? You seem to have gain alot of muscle mass

zipnguyen

Amazing. Have you been eating at a calorie deficit all this time? You seem to have gain alot of muscle mass

yes. I'm still at a slight caloric deficit because when you compare my photos at a constant weight of 177-178 over the past 3 months of my reverse diet (which I have not uploaded yet) I look totally different from when I was dieting down and through 177-175 vs. now when I've hovering between 175 to 178. It's like my body morphed while staying at this weight.

Once I start my mass phase, however, my coach sees 1-2 lbs per month easy in this slow and controlled manner. So hopefully back up near 200 lbs in about a year from now. For height reference, I'm 5'8"...

84jeepster

This is an amazing transformation. The pics are great and your descriptions are very informative. Thanks for sharing!

jesseylou22

Awesome Progress. Where can you find that icecream and what is it called?

zipnguyen

Awesome Progress. Where can you find that icecream and what is it called?

Artic Zero can be found in grocery stores in The Midwest. But since I am in CA, I order it directly from them or Amazon; free shipping and takes about 2-3 days to get to you. Cost is about $0.35/ozs. Personally flavors to stay away from are maple vanilla and strawberry. I tend to double up on chocolate, mint chocolate, and peanut butter chocolate. The chocolate-oriented flavors tend to be creamier. The strawberry tastes too much like NesQuick strawberry milk and the maple vanilla will only work if you are blending it with frozen fruits, other than that, maple vanilla is too icee and not creamy enough.

zipnguyen

This is an amazing transformation. The pics are great and your descriptions are very informative. Thanks for sharing!

Hope it somewhat helps with the plateau-busting...

ckmama

OMG it has totally helped me get back on track.

Plus I found out the Whole Foods here has the arctic ice creamy stuff. I have my sugar moments.

Totally inspired thanks for sharing all of your meals. Glad to see they aren't all chicken, broccoli or frozen mixed vegetables and a sweet potato or brown rice.

chrisdavey

Oh man, don't know how I missed the rest of this thread from earlier. Heaps of GREAT info in here. Well done.

You are proof of IIFYM style nutritional plans working for optimal physique & health.

I LOVE the ice cream pop tart sandwich. I've only done it with PB&CO variants so far and that was a winner Pop tarts are hard to find in aus though so they're not a regular thing for me. Great for carb ups though!

Also, interested on how you keep the fats so low on your pizzas. I haven't made too many because the fat seems to blow out easily even using low fat cheese & minimal amounts.

kmcrey87

AMAZING!!! Congrats on all your hard work and success!!!!!

sdereski

All I can say is "THAT IS FRIGGIN' AMAZING!!"
Unbelievable transformation. Great job.