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

zipnguyen

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.

Um...I'm no stranger to that. Check my food diary a few days back :bigsmile:

zipnguyen

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.

either Fat free mozerella cheese or low-skim 2% cheese mozerella and use chicken breast. I throw in the salami stuff for the kids or a few pieces for me and drop my peanut butter amount later in the day. YES, IIFIYMs...

zipnguyen

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

Currently, reverse dieting and will be in my mass phase soon...How soon depends on my coach, Layne Norton :happy: <

---

dude's too inspirational, glad he's on my side. And he blessed more carbs and fats so my diary for tomorrow will change - OH IT WILL CHANGE, will change it tonight before I go to bed. :bigsmile:

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.

either Fat free mozerella cheese or low-skim 2% cheese mozerella and use chicken breast. I throw in the salami stuff for the kids or a few pieces for me and drop my peanut butter amount later in the day. YES, IIFIYMs...

Good stuff. My main fat intake is pb/fish oil supps & coconut oil for cooking also. I'll give that a go.

zipnguyen

The product of my reverse diet... Gaining mass while staying lean and/or getting leaner and eating more... I LOVE IT!!!!!!!! :bigsmile:

zipnguyen

OK - How the heck am I supposed to hit my macros with quality control over at the bread companies lacking. How am I supposed to hit my macros when my bread is holy, whoops, I mean holely...

Don't know if you can see my oatmeal off to the side, but since I had to hit my macros right, I ended up putting 6 Trix cereal pellets into the holes to plug them up. Problem solved, and the numbers worked out so I didn't even enter it into MFP.

"Silly Rabbit Trix are for Bread...":bigsmile:

Wife saw it and said, "seriously..." and I said yeah...and walked away...

Jeff92se

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"...

chrisdavey

OK - How the heck am I supposed to hit my macros with quality control over at the bread companies lacking. How am I supposed to hit my macros when my bread is holy, whoops, I mean holely...

Don't know if you can see my oatmeal off to the side, but since I had to hit my macros right, I ended up putting 6 Trix cereal pellets into the holes to plug them up. Problem solved, and the numbers worked out so I didn't even enter it into MFP.

"Silly Rabbit Trix are for Bread...":bigsmile:

Wife saw it and said, "seriously..." and I said yeah...and walked away...

LOL. You're definitely keen to be spot on with those macros!

zipnguyen

OK - How the heck am I supposed to hit my macros with quality control over at the bread companies lacking. How am I supposed to hit my macros when my bread is holy, whoops, I mean holely...

Don't know if you can see my oatmeal off to the side, but since I had to hit my macros right, I ended up putting 6 Trix cereal pellets into the holes to plug them up. Problem solved, and the numbers worked out so I didn't even enter it into MFP.

"Silly Rabbit Trix are for Bread...":bigsmile:

Wife saw it and said, "seriously..." and I said yeah...and walked away...

LOL. You're definitely keen to be spot on with those macros!

Heck yeah... Can't leave anything to chance. 2012-2013 competition coming and I'm about 66-104 weeks out to pack as much mass on me as possible while staying lean.

zipnguyen

Arms have always been a weak point for me. I just added another photo to the arms progression. I tried to scale everything correctly as best as I can to not distort the images.

zipnguyen

Couldn't find the before or during legs in this same pose, but here it is. I'm a little hairy so the lines/cuts might not come through well. Before people make bodybuilding thong jokes. First, they're called posing trunks and second, it's actually shorts that I bunched up to look like a thong, whoops, I mean posing trunks. :laugh:

dmpizza

amazing

zipnguyen

amazing

still reverse dieting - can't wait to actually put some mass on actually.

Peachy_T

What an amazing transformation!! You're doing an awesome job! And thanks for all the info. on your meals!

harley0269

Holy crap, i'd hate to meet you in a dark alley! lol ~kidding
fabulous & outstanding job! good luck to you in your upcoming event.
& all i can say is, dang, your wifey is a lucky woman!!!
keep up the great work!

zipnguyen

Holy crap, i'd hate to meet you in a dark alley! lol ~kidding
fabulous & outstanding job! good luck to you in your upcoming event.
& all i can say is, dang, your wifey is a lucky woman!!!
keep up the great work!

Awe shucks:blushing:

But you haven't see my wife, I'm the lucky one.:bigsmile:

zipnguyen

What an amazing transformation!! You're doing an awesome job! And thanks for all the info. on your meals!

no problem...good luck to you...

glossybl3

:noway: :noway: :noway: :noway: :noway:
bumppppppp

brookelyn2030

Let's see if the pic posting works...

ALRIGHTY...

GOLD HAS BEEN STRUCK!!!!!!!!!!!!!!!

For those with a sweet tooth, I have found the IMO a great alternative to Haagen Daz. Don't get me wrong it's not going to taste like Haagen Daz, but it sure does satiate the need for ice cream if you are dieting.:happy:

Here's the break down.......
150 Calories per pint, NOT per serving. PER PINT. This is where everyone says YAY...
14-16 grams of whey protein per pint.
7 grams of of carbs
ZERO fat...

That there is what I call post-workout-meal, but it would seem like we would need to eat 2 at one sitting... Now what to do with this insulin spike:bigsmile:

WWOWWWWOWOWOWOW!!!!!!!!! DO they have this at Whole Foods?!?

brookelyn2030

Okay I've been googling LOL holy mackeral, how much is this?? Amazon is charging almost 40 bucks!!!

FitPhysique

WOOOOOW. What a transformation? You look awesome! You hard work has paid off.

zipnguyen

Okay I've been googling LOL holy mackeral, how much is this?? Amazon is charging almost 40 bucks!!!

It's just to kill cravings or fill pop tarts when you need to...calorically better than Ben and Jerry's and almost as expensive.

zipnguyen

WOOOOOW. What a transformation? You look awesome! You hard work has paid off.

Thanks...

zipnguyen

Now for the softer-side of dad...

She looks so peaceful just sleeping on me. My wife says, this is how spoiling starts. I don't know of any research that supports that though.



She's day 2 days old here...



Really hard to stay at work when my wife's texts me



And guys, if you're going to paint clouds on the ceiling YouTube it FIRST. My first whack at this and it look like a cartoon so I had to do it over, and hence it looks more realistic.



Youngest son with my youngest child/daughter



My shy oldest son and his baby sister...



Again, middle son...



Again, really hard to stay at work when they send me kisses........

debussyschild

What a beautiful family! Congratulations on your baby girl! She's so precious!

RRT_RCP

Congrats on the new addition to the family!

samichip

You've got a gorgeous family! Congratulations

Dauntlessness

What a beautiful family you have! You are very blessed!

zipnguyen

Thanks everyone...now back to the topic at hand. Diet and Exercise (I guess):glasses:

zipnguyen

Thanks everyone...now back to the topic at hand. Diet and Exercise (I guess):glasses:

^^^AND with that said, you must look at my diary today and compare to yesterday, macros are the same, BUT the foods are completely different. Wife told me that she is tired of eating all the bagels that she bought in bulk at Costco. So I will be having 4 of these Big Costco sized Parmasen crusted Bagels. I believe two of them will have cream cheese on it with 5 slices of bread. So 4 bagels = 8 servings of bread + 5 slices of bread + oatmeal so I'm at 14 servings of bread/grains today. The typical and somewhat obsolete food pyramid suggest that we should be eating 10-12 servings, so I am on track according to our govt. standards of bread/grain consumption.

Today is HIIT cardio and will only take 35mins (if that)

Today DESERVES a....